Calling all OL'ers......:)

**Arlecchino** · 10-18-2009, 03:26 AM

blargh

**gbg** · 10-18-2009, 04:21 AM

Check out that extension

**crackyflipside** · 10-18-2009, 11:56 AM

Originally Posted by gbg

Check out that extension

Almost as much as Sagir

I'm following the Russian method but adapting it to target fast twitch fibers so frequency at 100hz 200microsec width and 5 seconds on 30 seconds rest for 10reps for 5 days a week. If you put the intensity and pulse frequency low it works like a massager, I massage whatever is sore for 30 minutes and plan to use it as a restorative device after intense workouts. Right now it's massaging my traps at 3hz making it a bitch to type but it feels so good. I wish it had like a hundred more electrodes so I could just hook up my whole body so I can be like Neo when he gets unplugged from the matrix LOL

**raffiki** · 10-18-2009, 01:50 PM

Originally Posted by crackyflipside

I'm following the Russian method but adapting it to target fast twitch fibers so frequency at 100hz 200microsec width and 5 seconds on 30 seconds rest for 10reps for 5 days a week. If you put the intensity and pulse frequency low it works like a massager, I massage whatever is sore for 30 minutes and plan to use it as a restorative device after intense workouts. Right now it's massaging my traps at 3hz making it a bitch to type but it feels so good. I wish it had like a hundred more electrodes so I could just hook up my whole body so I can be like Neo when he gets unplugged from the matrix LOL

What are your settings for massage? I could never figure out what would be a good protocol. I'm going to use it 3 days a week to strengthen the hamstrings. I'll start with 100hz and work up to 120. On the Charlie Francis forums they say that almost 400 microsec is best for thigh muscles. But mine only goes to 300, so that's what I use. 10 sec on, 50 sec off.

**crackyflipside** · 10-18-2009, 03:02 PM

Originally Posted by raffiki

What are your settings for massage? I could never figure out what would be a good protocol. I'm going to use it 3 days a week to strengthen the hamstrings. I'll start with 100hz and work up to 120. On the Charlie Francis forums they say that almost 400 microsec is best for thigh muscles. But mine only goes to 300, so that's what I use. 10 sec on, 50 sec off.

http://docs.google.com/Doc?docid=dgw...f8wb6ff9&hl=en

I got a few things from there, they give this table:

So from there I could get the frequency I want to work at as well as adjust the work time for the muscle type that's being worked. There isn't much on pulse widths that I could find other than large muscles need large pulse width. For massage I use same pulse width for strength, just start the frequency at about 8hz for a few minutes then decrease it down to 3hz for the rest of the time. There might be better settings but that is what feels most like massage to me.

As for increasing strength, it's too early to tell, but in a few weeks I should be able to make a decision. Have you noticed any changes, you've been using it longer than me.

**Philip81193** · 10-18-2009, 04:15 PM

Can I join you guys in here?
Too bad my gym only has metal plates, I'd love to try Olympic lifting.

**raffiki** · 10-18-2009, 05:16 PM

Originally Posted by crackyflipside

As for increasing strength, it's too early to tell, but in a few weeks I should be able to make a decision. Have you noticed any changes, you've been using it longer than me.

I've only used it on the vastus medialus, but it worked really well.

**raffiki** · 10-18-2009, 05:18 PM

Originally Posted by Philip81193

Can I join you guys in here?
Too bad my gym only has metal plates, I'd love to try Olympic lifting.

You can start with metal plates. Just use weights that you can control. I snatched 165lbs and jerked 220lbs before I got bumper plates.

**gbg** · 10-19-2009, 07:53 AM

Morning Oly'rs.....

Monday's suck.

**Arlecchino** · 10-19-2009, 07:56 AM

Originally Posted by gbg

Morning Oly'rs.....

Monday's suck.

1 day closer to your carb up. All in how you look at it.

**gbg** · 10-19-2009, 07:59 AM

Originally Posted by Arlecchino

1 day closer to your carb up. All in how you look at it.

I needed that

but.....and don't yell at me! I'm going to feel guilty since I'm doing PWO carbs can't pig out like usual.

**Arlecchino** · 10-19-2009, 08:12 AM

Originally Posted by gbg

I needed that

but.....and don't yell at me! I'm going to feel guilty since I'm doing PWO carbs can't pig out like usual.

**gbg** · 10-19-2009, 08:19 AM

Can't see pick.

You know this!

**hazard52003** · 10-19-2009, 08:29 AM

hey my fellow oly lifters.. just got back from the gym doing my write up in my journal and enjoying a post workout shake.. did some sweet snatches/flip cleans/back squats today.. felt good

also posting what i did this weekend cause i mentioned earlier in this thread.. check this stuff out.

**J.L.C.** · 10-19-2009, 10:42 AM

Originally Posted by gbg

I needed that

but.....and don't yell at me! I'm going to feel guilty since I'm doing PWO carbs can't pig out like usual.

Spoken like a BB'er...

**gbg** · 10-19-2009, 10:59 AM

Originally Posted by J.L.C.

Spoken like a BB'er...

Oh I'm so ashamed!!!!

if you saw the way I eat you would eat your words!

Nice reply in the exercise forum, can't beleive people! don't they want to learn?

**crackyflipside** · 10-19-2009, 12:22 PM

**Arlecchino** · 10-19-2009, 01:56 PM

Originally Posted by gbg

Oh I'm so ashamed!!!!

if you saw the way I eat you would eat your words!

Nice reply in the exercise forum, can't beleive people! don't they want to learn?

No. People want to be told they are doing things the right way, and it is not their fault. Remember our convo this weekend? This is typical of most people. The lack of critical self-assessment is why most people fail. How many people in all walks of life do you hear say 'I have tried everything' and the correct response is 'obviously not or you would not continue to fail.'

No one ever wants to hear that they are wrong, than they can do something a better way. Everyone is born ignorant and scared, most people never really progress past this.

**gbg** · 10-19-2009, 03:27 PM

Originally Posted by crackyflipside

That's great

Originally Posted by Arlecchino

No. People want to be told they are doing things the right way, and it is not their fault. Remember our convo this weekend? This is typical of most people. The lack of critical self-assessment is why most people fail. How many people in all walks of life do you hear say 'I have tried everything' and the correct response is 'obviously not or you would not continue to fail.'

No one ever wants to hear that they are wrong, than they can do something a better way. Everyone is born ignorant and scared, most people never really progress past this.

Well said coach.

**crackyflipside** · 10-19-2009, 06:30 PM

This is Li Ping, she weighs 48kg.

She snatched 99kg and clean and jerked 121kg.

**hazard52003** · 10-19-2009, 06:42 PM

Originally Posted by crackyflipside

This is Li Ping, she weighs 48kg.

She snatched 99kg and clean and jerked 121kg.

WOW is all i can say.. amazingly strong stuff for a little woman who ways 105 pounds

**madaozeki** · 10-19-2009, 07:25 PM

I wonder if people ask her for jumping advice... She is Li Ping after all...

**madaozeki** · 10-19-2009, 07:28 PM

Also, I just noticed that she doesn't have a traditional "double-knee bend". Her legs never even come close to straightening all the way as she scoops and then fully extends. This looks a lot like the way I lift, but with much more weight than I could ever dream of using

And she's kinda cute...

**crackyflipside** · 10-19-2009, 07:55 PM

Originally Posted by madaozeki

Also, I just noticed that she doesn't have a traditional "double-knee bend". Her legs never even come close to straightening all the way as she scoops and then fully extends. This looks a lot like the way I lift, but with much more weight than I could ever dream of using

And she's kinda cute...

I've asked a guy that trains with an extremely strong Chinese coach (I know you know Kirksman) and he asked the coach about double knee bend and the coach had no idea wtf he was talking about. My opinion is once you learn the proper starting position for the second pull, any knee re bend will come naturally. Never force the re bend!

**SquatzAndPuke** · 10-19-2009, 07:59 PM

Originally Posted by madaozeki

Also, I just noticed that she doesn't have a traditional "double-knee bend". Her legs never even come close to straightening all the way as she scoops and then fully extends. This looks a lot like the way I lift, but with much more weight than I could ever dream of using

And she's kinda cute...

What's a "traditional double knee bend"?

**raffiki** · 10-19-2009, 07:59 PM

Originally Posted by madaozeki

Also, I just noticed that she doesn't have a traditional "double-knee bend". Her legs never even come close to straightening all the way as she scoops and then fully extends. This looks a lot like the way I lift, but with much more weight than I could ever dream of using

And she's kinda cute...

Yeah, then rebend is actually misleading. The knees, for most lifters, should rebend as little as possible when they shift under the bar. You can see that with Chigishev and Rybakou.

**crackyflipside** · 10-19-2009, 08:01 PM

Originally Posted by SquatzAndPuke

What's a "traditional double knee bend"?

Something that American coaches made up and the USAW teaches that confuses the hell out of new lifters trying to perform an action that lasts a few hundredths of a second in the middle of an already complicating lift.

Yeah, I have a strong opinion of knee re bends.

**SquatzAndPuke** · 10-19-2009, 08:31 PM

Originally Posted by crackyflipside

Something that American coaches made up and the USAW teaches that confuses the hell out of new lifters trying to perform an action that lasts a few hundredths of a second in the middle of an already complicating lift.

Yeah, I have a strong opinion of knee re bends.

I have never heard of a "traditional" dkb. The chick in the video scoops/double knee bends just like pretty much every other proficient weightlifter I've seen.

**madaozeki** · 10-19-2009, 08:38 PM

Originally Posted by crackyflipside

I've asked a guy that trains with an extremely strong Chinese coach (I know you know Kirksman) and he asked the coach about double knee bend and the coach had no idea wtf he was talking about. My opinion is once you learn the proper starting position for the second pull, any knee re bend will come naturally. Never force the re bend!

Oh I know, and I agree. Never force or directly teach the rebend! I worked with a young, eager, American coach a few summers ago who kept trying to force me to "push my knees back" over and over on every lift to "clear the way" for the bar. I have horrible hamstring flexibility and could never do it, and felt like a failure. Until I started watching elite lifters and noticed the great variety of pulling styles

**19george** · 10-19-2009, 10:31 PM

Originally Posted by crackyflipside

This is Li Ping, she weighs 48kg.

She snatched 99kg and clean and jerked 121kg.

I love the porn music. Very fitting.

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