Trolling gravity

[PrettyPinkDonut]

Yo, give an MMA bro some love and drop me some advice for improving my mobility and flexibility for overhead movements (overhead squat, squat snatch, etc.)
Also any advice you got on incorporating oly lifts into a routine with bodyweight and power lifts.

[ftwrestler]

Yo, give an MMA bro some love and drop me some advice for improving my mobility and flexibility for overhead movements (overhead squat, squat snatch, etc.)
Also any advice you got on incorporating oly lifts into a routine with bodyweight and power lifts.

advice for oly lifts:
always do the oly lifts first
dont go over 3 reps
do them at least 2x a week

getting flexible:
lots of stretching and yoga
practicing the movements with little to no weight
and doing this



form always >>>>>>>>>> weight

[ftwrestler]

i lifted saturday and i was slated to PR but my various injuries and fatigue from having a sick baby

i worked basically to ~90% (93ish for cleans) of both my lifts

105 for snatch which was super easy
120 for CnJ which was easy, but the clean was rough because of my hip and thigh issues

i kept crashing the bar on anything heavier for cleans and i kept missing 110 behind on snatch.

i took monday off to get my **** together, my thigh is getting better more so than my hip, my wrists are still pretty sore all the time too. I plan on taking a small 2 week break after my meet this saturday. I am walking around at 76 atm so that is a plus.

I plan on working to 90% today

[ftwrestler]

from my peaking workout yesterday

mybodyisready

100kg casual as fuark

[PrettyPinkDonut]

advice for oly lifts:
always do the oly lifts first
dont go over 3 reps
do them at least 2x a week

getting flexible:
lots of stretching and yoga
practicing the movements with little to no weight
and doing this



form always >>>>>>>>>> weight

Thanks...I feel like I'm over doing a bit with my current set up...do you think I should do oly lifts alone and on a seperate day than my normal lifting routine.
Also, what would a 2x a week routine breakdown look like?

[ftwrestler]

Thanks...I feel like I'm over doing a bit with my current set up...do you think I should do oly lifts alone and on a seperate day than my normal lifting routine.
Also, what would a 2x a week routine breakdown look like?

can you snatch?

[PrettyPinkDonut]

can you snatch?

Yes, but not very heavy

[ftwrestler]

100x
100
105

115
120
125x

very pissed i missed 125. it is eating away at me. 100 and 105 are both meet PR's

[ftwrestler]

my meet write up:

felt pretty good the morning of, it was very cold and rainy and there was a huge storm on the road as i was driving and i got blown off the road (srs) and a semi came into my lane and i hydroplaned into the guard rail at about 60mph. My car was actually fine, just scraped up on the side, but my shoulder was and (is a little still) sore from the accident.

I was about half way to the meet so i couldnt turn back.

I had a good warm up, but there were like 3 dudes before me that kept bleeding on the bar and it was throwing my timing off. I missed my first lift of 100 behind i think i just caught it too far back, hit it easily on the 2nd attempt, then 105 was not heavy but i caught it forward and managed to save it.

cleans were fine, but jerking was rough on the shoulder, and i was exhausted from adrenaline fatigue from the accident. I had some caffeine but it didnt help. i had 3 guys pull out right before me so i pretty much did my first attempt at CnJ cold, 155 was easy, 120 was easy, 125 was easy but i missed the jerk behind i just caught it too far back.



the snatch vid quality is screwed up because my sister recorded it on time lapse and i didnt notice until the break.

im taking a well deserved break for a couple of weeks, 2 comps with less than 30 days between is rough on the body.

[ftwrestler]

update: getting physical therapy for my hip and quad issues 3x a week (very aggressive therapy to get me ready for uni nats in sept) deep tissue massage, electro therapy, assisted stretching and cot dayum my hip are sore as **** all the time now. Im a working hard to get better. 4-6 week course of therapy i will be using the 6 week option going 2-3x a week.

on tuesday they used a tool that looks like this


my quads are both black and blue atm from two days of that. i am going to get it 2x a week till it my therapist deems it unnecessary.

yesterday i snatched 91kg easily with no hook grip and hang power 83 kg without much of a problem. doing alot of low impact strength work and plenty of SMR stretching and band work 2-3x a day 2x on therapy days. No heavy squatting till next week (my own decision).

[ftwrestler]

90kg for a triple on snatch.

wrist hates me for it tho

[ftwrestler]

did some higher rep stuff saturday to keep the intensity up while weight is down to be healthy for therapy. doing some deadlifts superset with push ups atm. then accessories then therapy, then gainz

[ftwrestler]

5-12-14

ok im still alive, physical therapy going well. i have hit some monster PR's on clean, but i have been steering clear of snatch and squats alot because of how much it bothers my hips.

going to start posting my workouts again because i am acting going to start doing more than 1 a week!

today:

snatch pullx1+10 shrugs = 1 set
110
120
130
140
150

hang muscle snatch 55kg 1x6, 63 1x4 70 1x3
muscle snatch from the floor 1x75, failed 80 i almosthad each time i was just too tired from the 70x3
full snatch from the floor work to an easy 1-rm, nothing too strenuous currently at 101 kg and it was very easy and i think i will stay there to leave some in the tank for tomorrow. very happy because i have not attempted more than 90 since my meet in march and have not actually snatched in about 3 weeks

front squat work to a comfortable 1-rm (not aiming for anything higher than 130)
I did 130 pretty easily, but had some aggravation so i cut it off there. Not much which is great

new clean PR's of 308lbs and 315 have been set in the past month, i hang power 265, i hang cleaned 280 and powered 275. clean is where it should be now.

[ftwrestler]

5-13-14

light squatting and RDLs today

back squat and RDL 3x10 w/100

work to a max on pwr clean push pressx2 i worked to 90x2 which i was super happy with. I have not pressed really at all and so the fact that 90x2 was not too bad but a good max was fine by me

5x10 plyo push ups w/ 30 sec rest

25kg plate twist 3x30

25kg side bend 3x15

i will do a 2nd workout tonight. very shot, i will do some light shoulder work, my therapy exercises, some more core, and some banded back stuff. I might throw in some walking too, but i am already drenched and sweat, oh lawd

[ftwrestler]

actually following a program i wrote now to help me get stronger and get back into it

5-19

snatch balance 80x3, 90x3, 100x3
snatch 70x3, 80x3, 90x3
power clean power jerk 80x3 90x3, 100x3, 105x3
back squat (piston style) 110x3, 120x3, 125x3, 130x3, 135x3,140x3
clean deadlift 150x3x3

[ftwrestler]

finished up with 6x15 on split squats and lateral raises

i didnt have time to do my plyo+low back+core circuit before therapy and now i have to leave for work in like 30 min so i need to cook. i may do it tonight, but that is subjective to how my hip/quad feels

[TheBeastTyler]

actually following a program i wrote now to help me get stronger and get back into it

5-19

snatch balance 80x3, 90x3, 100x3
snatch 70x3, 80x3, 90x3
power clean power jerk 80x3 90x3, 100x3, 105x3
back squat (piston style) 110x3, 120x3, 125x3, 130x3, 135x3,140x3
clean deadlift 150x3x3

Good luck with that, man. I'm sure it'll work it great, keep up the good work.

[ftwrestler]

Good luck with that, man. I'm sure it'll work it great, keep up the good work.

thnx m8



this is the vid. sorry it is so dark. i think i had a color swap on by accident

[izzygrant]

what is wrong with your hips?

[ftwrestler]

what is wrong with your hips?

muscle imbalances

[ftwrestler]

5-20
snatch deadlift 131x4x3 (essentially a very heavy slow snatch pull, i tried to keep my ass down i can do 180+ but im not trying to do straight leg)
hang muscle snatch 60x6, 65x4, 70x3, 65x4, 65x4, 65x4
klokov pushpress 90x4x3

circuit 3x10
SL box jumps
banded GM's
oblique side bends

swole fest
supinated row 6x15
ovh triceps 6x15

[kingscross]

muscle imbalances

Get fatter good way to cure imbalances.

[ftwrestler]

Get fatter good way to cure imbalances.

lolz i did during therapy. back down to 173 from 180

[ftwrestler]

had a damn good haul at the grocery store and took advantage of some 1.99lb pork. and 50 cent per lb kale. and other cheap produce. low carb time

[ftwrestler]

plyos from the 20th. i was 176 in the vid, i am 172ish now

i missed the gym yesterday because i was tempted by my boss to stay and work a double because he offered me a rockstar and 30$, plus i need the hours so i did.

A rare occurrence and it wont happen often (probably ever again). But i am sticking with the routine and i am not going to do yesterdays workout today because i dont want to get behind

today is accessory day, so i will be doing hypertrophy work and unweighted leg training with pylos, and then i have physical therapy. Whole thing should take me 3 hrs. I have a nice sexy bone broth i made with 2lb beef femurs, broccoli, some form of prehistoric pepper (srs), 1 serrano pepper, a whole onion, and 2 purple carrots. I tasted it this morning after letting it cook for 9 hrs and fuuuuuuuuuuuuuuuuuu spicy, rich, meat butter soup. cant wait to soup it over some lentils for them gains.

I have been low carbing it (under 100g a day). and it has leaned me out. I am going to try and live it now. I usually on do it for comps, but it is easy to just live it and carb up on the weekends. I got chubby during therapy as i might have already mentioned due to the lack of activity and me eating to heal up. I am worried i might grow out of 77kg. I don't want that to happen so i need to watch what i eat now, and now if i do grow out of it, it sure as hell will be muscle.

[ftwrestler]

5-22
weight inclined deficit push ups 6x15
Chinese style DB row 6x15
Half way through the rows my arms are full of blood and i can hardly lift
circuit sets
biceps curlx15
broad jumpsx5
box jumpx5
circuit
seated GMx15
plate twistx30
band pull apartx15

[ftwrestler]

5-23

Snatch "complex": snatch+hang snatch i managed to do it with 96 and then failed with 100. i did about 10 sets from 70k to 80kg then made a jump to 90, then 92, then 96 and 100.
power clean push press: worked to 96 for a maxdouble and got 100 for 1. I am happy because i have not been pressing at all and i am just 2-3 push press session to being back at 105x3
snatch pull complex: did 2 different complexes for 2 sets
swolefest
1 arm DB press w/ 42lbs 6x15
med ball slam 6x15
broad jumps + seated GM + weighted twists 3x10 in a circuit

i forgot write up friday i am doing this from memory.

Yesterday (memorial day) i worked to a max 5 on back squat and failed on the 5th rep of 160x5, almost had it. first time back squatting over 140 in 4 weeks so i happy about that too. I making a comeback for sure. I have vids of everything i will put them up a little later

[Bodybreak]

Wow man I can remember you uploading that vid of you taking a thousand cracks at 85kg in the strength thread.

Great progress.

[ftwrestler]

Wow man I can remember you uploading that vid of you taking a thousand cracks at 85kg in the strength thread.

Great progress.

thanks man, how have you been. If i remember correctly you have some injury issues?

[Bodybreak]

thanks man, how have you been. If i remember correctly you have some injury issues?

Backs all healed up. Been oly lifting for 8ish months now and have my first comp in August.