Multiple-O Sessions

[wakechica]

Hmmm I was having bench fail day too :/

[izzygrant]

Jan 12

Tried C4 before this workout. I should work out alone when I take PWO's, I think, because they seem to turn me into a raging bitch.

I thought I was hitting good depth on the heavy back squats but finally my workout partner piped up and told me that I was barely below parallel on the 110 and I'm good-morninging them at the heavier weights too. I've been trying to get honest feedback on this for ages and I was so frustrated I about took his head off. I'm mad as fuk that technique issues are stopping me from squatting enough weight to get stronger. It is a glute activation issue in part - I tested a front squat at the same weight as a back squat and it was much easier.

Also my quads are growing at twice the rate of my ass and this upsets me I'm going to back squat every day from now on. Hopefully this will have carryover assistance for my snatch too.

Warmup
1 mile jog
hip flexor/glute/piri/hammy stretches
foam rolling

Snatches
technique work with aluminum bar
45 x2 x20

Cleans
technique work with 45

Back Squats
65 x6
95 x5
110 x5
115 x5
120 x5 - would be a PR but I can't in good conscience count this, I didn't hit depth
65 x6 for form practice
65 x6 front squat to compare - feels way more solid, wtf

Weighted Hip Thrusts
100lbs x 10 x3

Lat PD/DB Inc Superset
PD 85 x8 x4
DB 25 x7 x4

Face Pull/Cable Row Superset
FP 35 x8 x4
CR 60 x8 x4

Weighted Hip Thrusts (yes again)/Lateral Raise Superset
Lat raise to try to get some occlusion work for the damn right shoulder, surprisingly difficult
HT 50lbs x20 x3 with 1 second pauses at full extension
LR 10lbs x8 x3

Bi Curl/Tri Kickback Superset
Bi 20lbs x5 x3
Tri 12lbs x 10 x3

Post-W/O
cardio: 5 mile run - this was the C4, I didn't think I wanted to do this
glute/hamm/piri/quad/calf foam rolling

Supps
AM: b complex, inflaheal, multi, milk thistle, glucosamine
PWO: bcaa's, c4, creatine
PM: fish oil, vit D/C, CLA, antiox, zinc, greens+, inflaheal

[izzygrant]

Hmmm I was having bench fail day too :/

Twins?

Except I wish I lifted as much as you do. Let's both get our butts in gear for next time

[Alfha]

Twins?

Except I wish I lifted as much as you do. Let's both get our butts in gear for next time

inb4 ban
good night sweet prince

[BrotherWolf]

Nah, there's enough material for us all to chirp arian

Well I mean I don't think anyone was really listening to their music.

that is true but after 30 sec and no teddies all is left is the music

[psychodiver9]

How many times a week are you talking about squatting? Don't overreact to a bad session.

[izzygrant]

inb4 ban
good night sweet prince

Nah, isaku won't ban me for not being a raw raw ****. I don't fancy the sounds of a bench shirt anyway. What if we just got slingshots?



.... you know you've been hanging out with the powerlifters too long when...

that is true but after 30 sec and no teddies all is left is the music

lulz well anything else would get me in trouble. You can watch it on mute with a better soundtrack!

How many times a week are you talking about squatting? Don't overreact to a bad session.

Nah I'm going the John Broz route: http://www.t-nation.com/free_online_...uats_every_day

I won't max every day and I am going to have to be careful of my knees, since they're really still in rehab mode. But this will help me stomach dropping the weight and being more strict about form. I can certainly recover from back squatting sub-100lbs daily, imo.

[izzygrant]

Jan 13

Technically should have been a bench day but 1. monday + 2. shoulder pain = no thanks jeff

Warmup
hip flexor/glute/piri/hammy stretches
foam rolling
dynamic shoulder stretches with band
overhead jump squats with aluminum bar

Snatches
technique work with aluminum bar
45 x2 x20

Cleans
45 warmup
55 x2 x3
65 x2 x3
75 x2 x2
80 x2
85 miss, miss - due to being a *******
65 x2 x2
75 x2 x3

ATG Overhead Squats
incredibly fukking difficult
45 x5 x2

ATG Back Squats
super strict form
65 x6
75 x5
85 x5 - where form starts suffering a bit because i am a pussy bitch afraid of the hole
75 x8 x3sets

Resistance Band Clamshells + Lying Side Leg Raises
been slacking on the physio
10 x3

Abs (wot?)

Post-W/O
cardio: 4 mile walk/jog
glute/hamm/piri/quad/calf stretches and foam rolling

Supps
AM: b complex, inflaheal, multi, milk thistle, glucosamine
PWO: bcaa's, c4, creatine
PM: fish oil, vit D/C, CLA, antiox, zinc, greens+

[kingscross]

Did someone mention "fail" and "bench" in the same sentence? Moar food are required, that will help with the glute activation as well

[FrmrHoss]

More food = bigger boobs = shorter ROM = bench success.

That's been the key to my success, anyway.

[izzygrant]

Did someone mention "fail" and "bench" in the same sentence? Moar food are required, that will help with the glute activation as well

More food = bigger boobs = shorter ROM = bench success.

That's been the key to my success, anyway.

But arian keeps telling me I'm already fat

[austin.j.taylor]

But arian keeps telling me I'm already fat

and you should believe him.




but srs, Arian is the last guy to take bench advice from.

[dan_g_28]

Lmao. Creep central in here. Stay safe Izzy.

[izzygrant]

and you should believe him.




but srs, Arian is the last guy to take bench advice from.

...I didn't say that he was giving me bench advice.... which begs the question, how do you know about that....

Lmao. Creep central in here. Stay safe Izzy.

I appreciate the sentiment, but I think it's far too late for that.

[austin.j.taylor]

I am all knowing, all seeing sentient being. Like the Borg, only fatter.

[Filmbuff81]

Daily squatting and bad knees huh?

Build up volume/frequency don't instantly start squatting every day.

Also post a squat video.

Unless you have video you don't know for sure it is super strict form.

[izzygrant]

Jan 15

Ok, which one of you disapproving jerks told my knees about the squat erryday plan? First warmup jump squat today and my left knee told me to go fuk myself. okay.jpg hoping it's just because the fire alarm went off in my building last night and I didn't get much sleep/enough recovery. 86'ed the squats, snatches and cleans.

Then I missed the 95 bench AGAIN. My spotter BREATHED on it and it came up. But I did set a nice 10lb DL PR to make myself feel better.

Warmup
30 minutes hip flexor/glute/piri/hammy stretches and wooden stick rolling/shoulder dislocations in infrared sauna
foam rolling

Bench
45 x8
55 x6
65 x4
75 x3
95 x fail, fail aggggghhhhhhhhhhh
75 x4 x2sets
65 x8 x2sets

Deadlifts
95 x8 - deficit dl's
135 x3
155 x1 *PR
165 fail, why do i do this to myself
135 x4
135 x3 done.

Pause Barbell Hip Thrusts
100lbs x10 x3sets

Inverted Row/Dips Superset
Rows x10 x3
Dips -15lbs assist x9 x3

DB Rows
35 x5 x2 too easy

Face Pulls
35 x10 too easy

Post-W/O
glute/hammy/piri/quad/calf foam rolling

Supps
AM: b complex, multi, milk thistle, glucosamine
PWO: bcaa's, c4, creatine
PM: fish oil, vit D/C, CLA, antiox, zinc, greens+, inflaheal

[izzygrant]

Daily squatting and bad knees huh?

Build up volume/frequency don't instantly start squatting every day.

Also post a squat video.

Unless you have video you don't know for sure it is super strict form.

I've been doing every second day for a few weeks now. Will get some video when I start again... hopefully tomorrow.

[samsont]

told ya to stop practicing failing 95! reps reps reps heavy singles aren't isn't very beneficial at this point for you (compared to what quality qork sets will do). Build strength, not display it leave the ego at the door step

[FrmrHoss]

told ya to stop practicing failing 95! reps reps reps heavy singles aren't isn't very beneficial at this point for you (compared to what quality qork sets will do). Build strength, not display it leave the ego at the door step

This man speaks wisely. You can do a lot ot build your strength with submaximal work and it doesn't do you any good (both from a recovery standpoint and a confidence standpoint) to fail reps. I'd rather see you pull 3-4 sets of singles at 145, then 1 @ 155 and fail at 165. Same on bench.

[samsont]

This man speaks wisely. You can do a lot ot build your strength with submaximal work and it doesn't do you any good (both from a recovery standpoint and a confidence standpoint) to fail reps. I'd rather see you pull 3-4 sets of singles at 145, then 1 @ 155 and fail at 165. Same on bench.

not to mention the failing at maximal attempt are gonna hurt you on all your lifts. more mistakes, more failures, less recovery, greater chance of injury.

It'll really hurt your OLY movements failing 1rm's often on powermovements.. i smell a deload needing to happen soon the way this log's goin. stay safe

[Filmbuff81]

I agree with all of the above. I hate doing max singles. Unless you are trying to peak for a meet or get an idea of maxes(which doubles and triples can easily do too) there's no point in constantly going after a 1RM.

It burns you out super quick.

Yes eventually you need to feel the weight, but there are better ways to go about to ingrain good technique.

[austin.j.taylor]

Lifting is an equation and all equations must be balanced or bad sh it happens. You must balance volume, intensity, and frequency

If frequency and intensity are high, volume must be low
If volume and intensity are high, frequency must be low
If volume and frequency are high, intensity must be low

What is high and low will vary by person and there are some programs that ignore this (Smolov is one), but they are for short term peaking, not long term gains. Most Oly programs I see are high freqeuncy and intensity with low volume, but I am far from an expert on Oly lifting.


Maxing every session is not only counterproductive, it will eventually lead to an injury.

[kingscross]

izzy you take it easy, no max daily squatting. Seeing you haven't posted a music vid for a while for your fans, I'll post one.

[izzygrant]

So... what you're all saying is you don't approve of daily linear weight progression attempts on the powerlifts plus daily technical training and weekly progression on the Oly lifts, six days a week?

I know I am pushing hard and it sounds retard but the thing is, look at these numbers... FFS, I don't even squat my body weight, my DL is 10 lbs over it, and my bench isn't even at triple digits. A starving 14-year-old girl in Ethopia could lift more than this. I'm so sick of being a fcking weakling. I know I'm supposed to put ego aside but I mean really, at 115/90/155 and 45/85?? really?? how can that count as intensity.

[InspecktaDeck]

I'm so sick of being a fcking weakling.

Me too. I would suggest just suck it up and keep lifting.

[austin.j.taylor]

Even at your weak ass lifts, you still need to give your body time to adapt to training. Stop being a dumbass.

[arian11]

90/115/155 and 45/85??

You can bench 115?! Mind = blown

[FrmrHoss]

So... what you're all saying is you don't approve of daily linear weight progression attempts on the powerlifts plus daily technical training and weekly progression on the Oly lifts, six days a week?

I know I am pushing hard and it sounds retard but the thing is, look at these numbers... FFS, I don't even squat my body weight, my DL is 10 lbs over it, and my bench isn't even at triple digits. A starving 14-year-old girl in Ethopia could lift more than this. I'm so sick of being a fcking weakling. I know I'm supposed to put ego aside but I mean really, at 90/115/155 and 45/85?? really?? how can that count as intensity.

S'all relative.

What are your calories like? I don't think there is necessarily anything wrong with linear progression if you think you're at a training age where you can take advantage of that (and are eating/sleeping appropriately to recover) but if you're just continually failing, that kind of grinding your (metaphorical) dik in the dirt can really hurt your progress and risk injury.

[Filmbuff81]

Correct. Don't progress linear daily, because pretty much next to impossible to sustain.

Heavy is a relative term and different for everyone.

if you want to train daily you need to manipulate volume and intensity so you don't burn out.

Do you honestly think you are at a training level where constant grinding everyday is really what is needed to get better?