Multiple-O Sessions

[austin.j.taylor]

my problem on cbl was that I would crash hard and sleep for about 45 minutes and then lay there all freaking night trying to get back to sleep. I do more of an IF style diet now that seems to be working.

[izzygrant]

Sunday April 21

weight: 151

Warmup
flossing knees + hip flexors w/ bodyweight squats
flossing delts w/ shoulder dislocations, pullaparts
15 minute yoga sequence
ball, spike roller and pvc rolling

Snatches
worked up to 55 for 5 singles

Cleans
65 for three singles with jerk
80 for three singles without jerk - tried one and missed it
90 missed a couple times

Accessory/Mobility
walk home from far gym
pull-ups with light band around knees (instead of feet), 4 reps (first time able to do these!) supersetted with hanging leg raises for 10 reps, 4 sets
face pulls 30 reps
hot tub time

Supps
AM: b complex
PWO: bcaa's, creatine, c4
PM: fish oil megadosing, gluco/msm, multi, glutamine, aloe

[Filmbuff81]

my problem on cbl was that I would crash hard and sleep for about 45 minutes and then lay there all freaking night trying to get back to sleep. I do more of an IF style diet now that seems to be working.

This happened to me on ocassion as well.

[izzygrant]

my problem on cbl was that I would crash hard and sleep for about 45 minutes and then lay there all freaking night trying to get back to sleep. I do more of an IF style diet now that seems to be working.

how does your carb ratio and timing on IF compare to what you were doing on CBL?

[austin.j.taylor]

how does your carb ratio and timing on IF compare to what you were doing on CBL?

I eat more balanced meals from about noon until about 8, trying to get my 4k calories in. Thats about it.

[ArizonaEli]

In this thread because I wish I had multiple-o sessions per week. And Hi, to the crazy girl (aka OP).

[izzygrant]

weight down to 151 today so the scale is finally moving. gonna hold off on changing anything.

This happened to me on ocassion as well.

waking up has never been a problem for me once i get to sleep, but who knows, maybe it would start.

I eat more balanced meals from about noon until about 8, trying to get my 4k calories in. Thats about it.

so you keep an 8 hour eating window - mine usually ends up more around 4.

In this thread because I wish I had multiple-o sessions per week. And Hi, to the crazy girl (aka OP).

lol, hi. you can - just start oly lifting.

[simp3204]

I was goin to do a Huey Lewis joke until I saw this

I <3 turtles

facepalm, i *just* got simp's double entendre.

Lawd, trollface.jpg

I love that movie

[hughmerlin]

Lol'd at walking home listed as accessory work. Gjdm

[izzygrant]

Lol'd at walking home listed as accessory work. Gjdm

i did it carrying two 10lb plates, mmkay?

[izzygrant]

Tuesday April 23

Warmup
flossing knees + hip flexors w/ bodyweight squats
15 minute yoga sequence
spike roller and pvc rolling

Squats
45 x 6
65 x 4
95 x 3
working sets
3 x 8 @ 110

easyish. good. screwing my feet into the floor is letting me activate my glutes and hammies. feels like a different lift. 8 reps still sucks and is cardio but i didn't grind them.

Bench
45 x 6
65 x 4
working sets - supposed to be 4 x 8 @ 80
80 x 7
80 x 6 + 2
80 x 5 + 3
80 x 6 + 1 + 1

awful. disaster. couldn't get the rack and had to bench on the ****ty benches. wrists bent back. flared. lost shoulder tightness. ass off the bench, heels off the floor. stubborn as **** and refused to drop to 75 like i should have. on the broken sets, i racked for about 15 seconds, then unracked again to finish. i tried to pick up 1.25 microplates today but the gym equipment place only had them with 1" holes to go on dumbbells, and i couldn't find 1lb worth of magnets. i should just be less weak and be able to make 5lb jumps.

Hip Cleans & Power Snatches
7 triples

just the bar, focus on not hopping like a rabbit and extending hips instead. it's hard. i've ingrained a bad habit.

Mobility
desultory rolling with spiked roller and pvc pipe

Supps
AM: b complex, multi, D, C, calcium, gluco/msm, turmeric
PWO: advil, bcaa's, creatine, c4
PM: fish oil megadosing, gluco/msm, greens, glutamine, aloe

[izzygrant]

Wednesday April 24

8's on tuesdays wear me down so bad. felt uncoordinated and slow under the bar. really trying hard to kill the bunny hop, with some success, but now realizing that it allowed me to get under the bar even though i was sending it forward. without the jump, i missed in front a lot tonight. gotta keep it closer.

Warmup
flossing knees + hip flexors w/ bodyweight squats
15 minute yoga sequence
spike roller and pvc rolling

Snatches
worked up to 5 doubles at 50
missed probably half

Clean and Jerks
3 singles with jerk at 65, 2 singles without at 80
didn't count misses at 80 but there were a lot

Jerks
a bunch at 65

Supps
AM: b complex, multi, D, C, calcium, gluco/msm, turmeric
PWO: advil, bcaa's, creatine, c4
PM: fish oil megadosing, gluco/msm, greens, glutamine, aloe

[FrmrHoss]

Stop postings these posts that are all "oh I'm weak and fuked this up etc"

I want more of "I just set like 5 PRs today and am awesome at life generally" type posts.

[izzygrant]

Thursday April 25

Stop postings these posts that are all "oh I'm weak and fuked this up etc"

I want more of "I just set like 5 PRs today and am awesome at life generally" type posts.

oh lawd. i won't tell you how i was so tired i wanted to sleep instead of lift tonight and spent the whole time ready to either throw up or die, then.

Warmup
tacking knees + hip flexors w/ floss bands and bodyweight squats
pvc rolling

Squats
bar x 6
65 x 4
95 x 4
working sets
5 x 6 @ 115

Front Squats
bar x 4
65 x 4
working sets
95 x 3
95 x 3
85 x 3

Push Press
bar x 3
50 x 3
working sets
65 x 3
60 x 3
60 x 3

accessory: incline situps 3 sets of 20, face pulls x 30

[simp3204]

Throwing up while squatting or deadlifting is entirely reasonable.

[izzygrant]

Throwing up while squatting or deadlifting is entirely reasonable.

but less so when one is squatting 115.

have been feeling generally exhausted, nauseous and stupid this week. not sure if i'm sick, the new pre i'm trying doesn't agree with me, or this program is just too much vol/intensity for me (at least on a cut).

[izzygrant]

Friday April 26

good workout, as requested by chris. carb backloaded thursday night, slept in friday morning, went back to my usual pre. felt really good. went super low carb (and cal) unintentionally for the start of this week cuz i felt too sick to eat much, so perhaps i will call that a shortened prep phase and keep backloading. weight was 152 (down from 153 on thursday) and i had some unusually nice definition so i think that means i did it right. we'll see how it goes. as i've mentioned, for me it just amounts to a macro readjustment from protein to carbs, which doesn't sound ideal but if it allows me to survive this program and keep cutting, i am in.

Warmup
tacking knees + hip flexors w/ floss bands, bodyweight squats
5 minute yoga sequence
pvc rolling IT band, back

Clean & Jerk
bar x a bunch of hang clean and jerks
65 x 2 x 2 cj
70 x 2 cj
75 x 2 cj
working sets, no jerk
85 x 3 triples
90 x 3 triples, super easy
95 misses, not fast enough under bar, just psyching myself out

75 is the most i've comfortably jerked in a while with my shoulder, and 90 has never been an easy working weight before of course the only sets where i videoed were the ones with a cut second pull and a jerk pressout. but it's slowly getting better. my shoulders are staying over the bar longer and early arm pull is gone.

Snatch Grip DL
135 x 1 x 2 sets
155 x 1 x 2 sets
165 x 1

no vid but i know my ass was coming up first again lol. oh well. i pull in my pendlays but i want to keep doing that for specificity.

Deadlift
180 x 1

one moderately heavy conventional pull to make sure i remember how. felt a bit hard after the snatch grips, gym was closing and not enough rest time between.

[Lucky_ROA]

WOW ! I'm impressed !

[izzygrant]

WOW ! I'm impressed !

thanks.

[izzygrant]

Saturday April 27

Warmup
tacking knees + hip flexors w/ floss bands, bodyweight squats
pvc rolling back

Squats
bar x 6
65 x 4
94 x 3
working sets
6 x 4 @ 125

felt heavy on the unrack. so i was scared of it and squatted SPF depth on my first two sets. then i got mad at myself and went atg, and it was much easier since i could actually use my PC
properly done, these were somewhat challenging but very doable. could certainly keep progressing squats at the same rate.

Bench
bar x 6
65 x 4
90 x 0
working sets
6 x 4 @ 80

was supposed to be 6 x 4 @ 90 today. not. even. one. rep. 90 flew up at the meet.
these benches are separated at the head, slippery plastic and about 8 inches lower than the meet benches - it's a completely different exercise. but that doesn't make me feel much better.
did the sets at 80 and they felt none too easy, although on the video they actually look quite good and i maybe should have gone 85. but my soul was crushed by the 90 fail.

gym closed, no time for overhead squats. will have to do tomorrow after oly maxes. that will conclude this 3 week volume block.

[izzygrant]

Sunday April 28

volume block concluded with an elusive snatch PR

Warmup
tacking knees + hip flexors w/ floss bands, bodyweight squats
flow yoga sequence
pvc rolling back, IT band

Snatch
50 singles x 3
55 singles x 3
60 singles x 2 *PR
65 misses

60 was easy, i power snatched it first. i have 65. but my stamina ran out today before my bitchitudiness did.

Cleans
bar x a bunch
65 singles x 2 with jerk
75 x 1, failed jerk
80 x 1
85 x 1
90 single x 2
95 single x 4 - ties previous PR
100 misses

again, 95 is easy. 100 is all in my head.

Overhead Squats
bar x 5 three second pause squats, 4 sets

[simp3204]

Looked like a couple kids mirin a girl actually lifting in the CJ vid.

[izzygrant]

Looked like a couple kids mirin anyone at the YMCA actually lifting in the CJ vid.

ftfy. bag nazi came at me today for dropping 85lbs worth of rubber plates on the hammer strength platform (you know, that thing that is "part of the squat rack"). lololol uwotm8

[FrmrHoss]

Posting PRs, now THAT is more like it .

[arian11]

Friday April 26

Saturday April 27

Sunday April 27

Man, Canada is weird.

[izzygrant]

Posting PRs, now THAT is more like it .

your wish is my command.

Man, Canada is weird.

and you're mean.

[FrmrHoss]

your wish is my command.

Well, this could get interesting.....

[simp3204]

ftfy. bag nazi came at me today for dropping 85lbs worth of rubber plates on the hammer strength platform (you know, that thing that is "part of the squat rack"). lololol uwotm8

Loled at anyone. Stupid ****ing bag nazi.

[izzygrant]

so i bitched and moaned a lot during the past three weeks, but looked at in aggregate, this was actually a really successful cycle. based on rep PR's, i added a good amount of strength on my squat, clean, and snatch, and made major form improvements on all 3 lifts. i didn't really deadlift this cycle, but given that i pulled my pre-meet max snatch-grip style, i would guess my pull strength has improved as well. the only thing that sucked was my bench, and i could have made that a lot less painful for myself had i just dropped the weights 5lbs after failing in my first session instead of being stubborn and arrogant.

i could test my maxes, but 6 weeks out, i'd rather spend the time getting stronger than tapering and deloading. so into another 3 week block, which will be similar in structure to the previous round.

[FrmrHoss]

so i bitched and moaned a lot during the past three weeks, but looked at in aggregate, this was actually a really successful cycle. based on rep PR's, i added a good amount of strength on my squat, clean, and snatch, and made major form improvements on all 3 lifts. i didn't really deadlift this cycle, but given that i pulled my pre-meet max snatch-grip style, i would guess my pull strength has improved as well. the only thing that sucked was my bench, and i could have made that a lot less painful for myself had i just dropped the weights 5lbs after failing in my first session instead of being stubborn and arrogant.

i could test my maxes, but 6 weeks out, i'd rather spend the time getting stronger than tapering and deloading. so into another 3 week block, which will be similar in structure to the previous round.

Next time you think about complaining, just watch this and tell me you don't go from 6 to midnight, or whatever it is you women do.