Multiple-O Sessions

[izzygrant]

You guys were both right and wrong and in certain respects. I just dint even wanna touch that...
Btw if you had good technique and bumpers your snatch would be closer to 65 lbs probably.

U need work though. And you could power snatch the **** out of that bar if u wanted to. That's not 85 percent. U need proper equipment seriously.

And stop taking the bar around your knees like a reverse letter C. Sweep. Slow down your first pull since you're only doing technique work. You're just gripping and ripping. Your arms are bending early and you're not staying over the bar enough. Your legs should be straighter as the bar is coming past the knee, not so bent. Especially because you have longer legs.


Look at what he calls the superman pull @1:30
http://m.youtube.com/watch?v=cJWgFx6EEZw
Look how straight his legs are compared to yours in the video last page. You're losing power and extension by doing what you're doing.

Thanks. The oly lifter girl I worked with a couple times helped me a bit with the lifting around my knees habit, but that's helpful to see the contrast in knee position at the top. And goes some way toward explaining why I feel like I can't get much power no matter how hard I pop my hips. Going to practice with a wooden bar over the next couple days then hopefully be able to try that out with the real one.

Re equipment... I know. Exploring options at present.

[izzygrant]

Feb 8

Like just a week where you don't do nothin. Eat what u want. No grocery bag curlz, bro

This would actually be a poor idea for me. The thing is, I'm not an overtrained PL'er who's accumulated too high a volume of actual weight lifted. I'm an idiot aspiring oly lifter who is trying pattern technique and race to load up technical lifts (and build strength) all at once while glossing over the fact that although I've come a long way since a few months ago when I was given the all-clear to start squatting and deadlifting, I still have some basic structural weaknesses that I haven't been aggressive enough in addressing given the volume of training I'm trying to do.

Filmbuff had it right the first time. A week off would leave me stiff, tight, more imbalanced, and weaker. What I need to do instead of moron bro curls is properly selected rehab exercises to target my most recent injuries and their underlying causes - tight hips and hammies, abductor/adductor weaknesses, SI instability, inflexibility of my entire left side, and poor core strength, especially deep core. And I need to break up the fascia and tightness in my healing shoulders and mid-back.

I also need to sort out my sleep problems. I have bad insomnia, and six hours a night is not sufficient for my recovery.

I started this yesterday, and today I feel much better. Back is just a little stiff and it's more dissipated over a larger area.

Warmup
15 mins hot tub

Upper Body Rehab
band pull aparts
btn band pull aparts
band shoulder external rotation and internal rotation
shoulder dislocations with band
rope face pulls 20lbs
ohp's and btn ohp's 20lbs
overhead rope tricep extensions 30lbs
shoulder and back dynamic and suspended stretching with band attached to pull-up bars
foam and rumble rolling back & shoulders - about half an hour of aggressive work to break up fascia

Lower Body Rehab
adductor machine 115lbs x12 x3
abductor machine 115lbs x12 x3
quadruped hip extension on smith machine
hip, hammy, glute, calf static stretches
foam rolling with focus on psoas, piriformis

Cardio
3 miles slow

Supps
AM: B complex, D, glucosamine, joint+, milk thistle
PWO: bcaa's, creatine, c4
PM: fish oil, CLA, multi, glucosamine, C, potassium, zinc, multi

[cactusflower]

Heal quickly!!! That's an order!!!

[FrmrHoss]

6 hours of sleep a night sounds down right heavenly.

[CuriousGM]

Filmbuff had it right the first time. A week off would leave me stiff, tight, more imbalanced, and weaker. What I need to do instead of moron bro curls is properly selected rehab exercises to target my most recent injuries and their underlying causes - tight hips and hammies, abductor/adductor weaknesses, SI instability, inflexibility of my entire left side, and poor core strength, especially deep core. And I need to break up the fascia and tightness in my healing shoulders and mid-back.

[simp3204]

The vid doesn't show up for me in your post.

[izzygrant]

Heal quickly!!! That's an order!!!

Yes ma'am! I am following your orders to the letter.

6 hours of sleep a night sounds down right heavenly.

Ohhh dear. I used to get around 4 during the week a lot of the time. But I've always need 8 minimum to function. If I don't get it, it's like I'm mildly drunk. Hard to function.

car buffer videos

Tempted to make a trip to home depot. Only thing, though, where do you go once you get used to those? Who was it that was saying, rolling out your muscles is like drugs - you develop a tolerance and keep needing harder things?

[CuriousGM]

Tempted to make a trip to home depot. Only thing, though, where do you go once you get used to those? Who was it that was saying, rolling out your muscles is like drugs - you develop a tolerance and keep needing harder things?

That was actually me, I've been using car buffer/PVC pipe(no padding) combo for a while now. I've converted many non-believers to the ways of car buffer nirvana and I insist you go buy one now.

[izzygrant]

Feb 9

Intensive rehab was definitely the right call. My back (and actually my whole body) feels a million times better. I thought I was already doing a lot of rehab/prehab/mobility but clearly it was insufficient, and I was getting lazy about being thorough because it takes so damn long. I have one of the plastic spiked rollers as well as foam but hadn't been using the former because it hurt a lot yeah. I also thought I had done a pretty good job working out my former IT band issues but I took that sucker to it and surprise! no I have not. I think addressing that will help my knees a lot.

I also need to break down my back squat again. I am tipping my torso forward too much to get out of the hole. Took it down to 65 to try to do some reps with strict form and it didn't help. The problem is my hammies and glutes do. not. fire. If I don't lean forward a bit and let my quads take the weight I would just stay in the hole forever because my pc is just not working. I think wall squats may be my fix - tried a few of those and the first couple I could barely stay down for 5 seconds but then after a few times my pc figured it out and I could hold for 30. Other suggestions welcome.

Warmup
15 mins hot tub
rolling errything

Back Squats
45 x8
65 x8
85 x8
95 x6
105 x6
105 x4
95 x4
65 x6 x2

Front Squats
65 x6
75 x4 x2

Upper Body Rehab
band pull aparts
btn band pull aparts
band shoulder external rotation and internal rotation
shoulder dislocations with band
db ohp's 15lbs
overhead rope tricep extensions 30lbs
lat raises 10lbs
bent db rows 15lbs
shoulder and back dynamic and suspended stretching with band attached to pull-up bars
rumble and ball rolling back, lats & shoulders

Lower Body Rehab
barbell hip thrusts 60lbs x20 x3 paused
wall squats w/ and w/o stability ball, 30 second holds
step ups w/ 50lbs
hip, hammy, glute, calf static stretches
rumble and ball rolling with focus on IT band

Cardio
jump rope intervals and some walking

Supps
AM: B complex, D, glucosamine, joint+, milk thistle
PWO: bcaa's, creatine, c4
PM: fish oil, CLA, multi, glucosamine, C, potassium, zinc, greens, aloe

Godawful back squats and some nice front squats:



They are barely parallel and I just cringe watching and ugh. ugh. If you mock me for them I'll hurt you.

[izzygrant]

That was actually me, I've been using car buffer/PVC pipe(no padding) combo for a while now. I've converted many non-believers to the ways of car buffer nirvana and I insist you go buy one now.

I may. Now taking applications for someone to come be my personal car buffer masseuse.

[FrmrHoss]

Very jealous of that shoulder mobility.

On the back squats, you've got like a high bar setup up top with a low bar stance. Any reason you don't do more traditional HBBS? I would think that would carry over to oly lifting a little better. I'd like to see a back squat video from the side but it almost looks like you're starting with your ass back a fair amount. I used to do something similar and found that starting from a more vertical position helped with a better bar path and got rid of some of that butt first issue.

[izzygrant]

Your wish is my command. You have to ignore the skipping though.

[CuriousGM]

Feb 9
I also need to break down my back squat again. I am tipping my torso forward too much to get out of the hole. Took it down to 65 to try to do some reps with strict form and it didn't help. The problem is my hammies and glutes do. not. fire. If I don't lean forward a bit and let my quads take the weight I would just stay in the hole forever because my pc is just not working. I think wall squats may be my fix - tried a few of those and the first couple I could barely stay down for 5 seconds but then after a few times my pc figured it out and I could hold for 30. Other suggestions welcome.

Like Frmr said, you've got this mismatch of low bar and high bar stuff all going on at the same time. You're already positioning the bar high and breaking at the knees so you just need to bring your feet in now, if it's flexibility issue these stretches can help.

[FrmrHoss]

Your wish is my command. You have to ignore the skipping though.

Hmmm, what else should I be asking for....?

I have to say it doesn't look as bad from the profile shot as it does in the other video. I do think you should probably tweak your set up some and either really low bar or high bar squat. I would also suggest trying to start your setup more vertical and see if that helps. I think you're trying to sit too far back instead of getting down between your knees some more.

[izzygrant]

Flexibility level = circus freak srs. I'll try bringing my feet in but the trouble right now is I get no help from my PC to drive up so I feel like I'm going to fall backwards if I drop all the way into the hole. But I will try it again, haven't in a while.

Hmmm, what else should I be asking for....?

I have to say it doesn't look as bad from the profile shot as it does in the other video. I do think you should probably tweak your set up some and either really low bar or high bar squat. I would also suggest trying to start your setup more vertical and see if that helps. I think you're trying to sit too far back instead of getting down between your knees some more.

Yes you're right but the trouble is I tip forward a bit and that's what makes my ass go back.

[CuriousGM]

Your wish is my command. You have to ignore the skipping though.

[youtube]VhZkTDWz-Y4[youtube]

You're over arching your back when you setup, it looks like you developed spontaneous hyperlordosis.

Yes you're right but the trouble is I tip forward a bit and that's what makes my ass go back.

You must not be locking your core when you unrack.

[FrmrHoss]

You're over arching your back when you setup, it looks like you developed spontaneous hyperlordosis.

Agree. Was too sleepy and lazy to remember the word I was looking for but he nailed this.

[TheStigIsBig]

Your first movement down is your knees breaking instead of butt back. Sit way back. You have alot of knee travel. Sit more into the squat and sit between your knees and shove your knees out.

[CuriousGM]

Your first movement down is your knees breaking instead of butt back. Sit way back. You have alot of knee travel. Sit more into the squat and sit between your knees and shove your knees out.

She should be high bar squatting so knee break would be correct, especially to eliminate that forward lean and keep her trunk vertical.

[TheStigIsBig]

She should be high bar squatting so knee break would be correct, especially to eliminate that forward lean and keep her trunk vertical.

Yeah but she can still shove her knees way out and sit between them, thus reducing knee travel.

[FrmrHoss]

I think knees out is a better cue than sit back for her or else she's going to get more of that lean and butt first motion along with the lordosis. Plus with her current foot positioning going to be hard to get the knees out all that much since the stance is so wide. I think really worrying about knee travel and hip first versus knees first is overrated because mileage my vary based on people's proportions.

[Filmbuff81]

Sitting way back is the wrong cue though.

Breaking at the knees and shoving them out will allow for the right amount of sitting into the squat without sticking her ass way back without tipping forward like the current squats.

High Bar plus sitting back = big forward lean.

Izzy the reason for your overarching and leaning forward when unracking is not from a loose core or whatever.

It's from the simple reason that when you're unracking your feet are WAY behind you.

So your entire balance and centre of mass is on the balls of your feet.

To keep yourself upright you need to hyperextend your back.

So now you're in a horrible position to squat.

Sitting back just makes it worse because you're already leaning forward and then trying to over correct.

When you're unracking your feet and legs they need to be inline with the bar to keep you properly balanced.

Right now you are in a weird 45 degree angle.

Your set-up from unracking is causing a chain reaction of a cluster****.

When I unrack, my entire body is stacked under the bar in an almost exact position I plan to stand at the top of each squat.

You need to get those feet under the bar when unracking and that will help you stand taller and have less forward lean.

[arian11]

Lettuce be cereal hear, dat Canadian ain't even hitting powerlifting depth. She on dat dere SPF depth time.

[TheStigIsBig]

I think knees out is a better cue than sit back for her or else she's going to get more of that lean and butt first motion along with the lordosis. Plus with her current foot positioning going to be hard to get the knees out all that much since the stance is so wide. I think really worrying about knee travel and hip first versus knees first is overrated because mileage my vary based on people's proportions.

Yeah knees out is the better cue. Forgot about you high-bar brahs

[CuriousGM]

Sitting way back is the wrong cue though.

Breaking at the knees and shoving them out will allow for the right amount of sitting into the squat without sticking her ass way back without tipping forward like the current squats.

High Bar plus sitting back = big forward lean.

Izzy the reason for your overarching and leaning forward when unracking is not from a loose core or whatever.

It's from the simple reason that when you're unracking your feet are WAY behind you.

So your entire balance and centre of mass is on the balls of your feet.

To keep yourself upright you need to hyperextend your back.

So now you're in a horrible position to squat.

Sitting back just makes it worse because you're already leaning forward and then trying to over correct.

When you're unracking your feet and legs they need to be inline with the bar to keep you properly balanced.

Right now you are in a weird 45 degree angle.

Your set-up from unracking is causing a chain reaction of a cluster****.

When I unrack, my entire body is stacked under the bar in an almost exact position I plan to stand at the top of each squat.

You need to get those feet under the bar when unracking and that will help you stand taller and have less forward lean.

The rest of us are *******s, listen to this.

[simp3204]

Flexibility level = circus freak srs.

Tell us more.

Sitting way back is the wrong cue though.

Breaking at the knees and shoving them out will allow for the right amount of sitting into the squat without sticking her ass way back without tipping forward like the current squats.

High Bar plus sitting back = big forward lean.

Izzy the reason for your overarching and leaning forward when unracking is not from a loose core or whatever.

It's from the simple reason that when you're unracking your feet are WAY behind you.

So your entire balance and centre of mass is on the balls of your feet.

To keep yourself upright you need to hyperextend your back.

So now you're in a horrible position to squat.

Sitting back just makes it worse because you're already leaning forward and then trying to over correct.

When you're unracking your feet and legs they need to be inline with the bar to keep you properly balanced.

Right now you are in a weird 45 degree angle.

Your set-up from unracking is causing a chain reaction of a cluster****.

When I unrack, my entire body is stacked under the bar in an almost exact position I plan to stand at the top of each squat.

You need to get those feet under the bar when unracking and that will help you stand taller and have less forward lean.

All of this. The only way to get all that down is to practice the same steps to setup every time you setup under the bar.

[izzygrant]

Happy 1K posts to me!

Thanks so much for your feedback, guys. So to recap for myself:
- get under the bar and squat it up before walking it out instead of leaning forward = no hyperextending back
- make sure core is locked
- keep feet closer
- push knees out and sit between them instead of sitting so far back

dis gon be good.

Feb 10

Felt a bit sore. Back continues to improve, what remains of the ball of tightness seems to be moving down and to the side a bit more. Probably spent two hours altogether yesterday rolling most of my body out with various types of implements. I have bruises all down my IT band and over my lats now from it, lol. Lesson learned: just because I'm flexible doesn't mean I don't have a sh!tload of fascia adhesions. No more slacking in future.

My crew set up the best poverty homemade GHR ever using a power rack, two bars, 4 45's, 4 5's, and two resistance bands. It worked great. Next time I'll take a picture of it.

Upper Body Rehab
band pull aparts
btn band pull aparts
shoulder dislocations with pvc pipe
db ohp's 12lbs
overhead rope tricep extensions 30lbs
lat raises 8lbs
db rows 20lbs
shoulder and back dynamic and suspended stretching with band attached to pull-up bars
rumble and ball rolling back, lats & shoulders

Lower Body Rehab
wall squats w/ volleyball
adductor machine 115 x12 x3
abductor machine 130 x12 x3
glute ham raises with resistance band assistance 10 x3
rumble and ball rolling with focus on IT band and glutes

Supps
AM: B complex, D, glucosamine, joint+, milk thistle
PWO: bcaa's, creatine, c4
PM: fish oil, CLA, multi, glucosamine, C, potassium, zinc, greens, aloe

[wakechica]

Ref your squats - good PC activation exercise is (someone will shoot me....) - box squats with a box that brings you parallel. It enable you to sit back comfortably; sit and pause and then push using your glutes/hams. Play around with different stances as well. Going low bar helped me as did throwing a couple of warm up sets with a box.

[kingscross]

Lettuce be cereal hear, dat Canadian ain't even hitting powerlifting depth. She on dat dere SPF depth time.

[Filmbuff81]

Ref your squats - good PC activation exercise is (someone will shoot me....) - box squats with a box that brings you parallel. It enable you to sit back comfortably; sit and pause and then push using your glutes/hams. Play around with different stances as well. Going low bar helped me as did throwing a couple of warm up sets with a box.

Box squats and low bar? Wrong advice for someone trying to Oly lift.

Some pause squats would be fine, but noooooooooooo to box squats and low bar.