Multiple-O Sessions

[izzygrant]

Feb 14

Snatches felt good. Will watch video and see if they looked any better or not.

Warmup
15 mins hot tub
shoulder band stretches, hip/hammy/glute stretches, foam rolling

Snatches
bar hang snatches x10
45 x2 x20
50 x2 *rep PR
50 x1 x4

Clean & Jerks
just a few at 50 to stay sharp

OH Strict Press
50 x10
55 x8 x2

BTN Push Press
45 x5 *rep PR
50 x3 *PR
50 x2 x2

Upper Body Rehab
band pull aparts
btn band pull aparts
band shoulder external rotation and internal rotation
shoulder dislocations with band
face pulls and OH tricep extensions with girl weight
shoulder and back dynamic and suspended stretching with band attached to pull-up bars
rumble and ball rolling back, lats & shoulders

Lower Body Rehab
hip, hammy, glute, calf static stretches
rumble and ball rolling with focus on IT band

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

[izzygrant]

He does as of January 3rd He loves squats. And his DL is coming along nicely.

One of my lifting partners brought his girlfriend in today. She proceeded to embarrass me by DL'ing 185. brb offing myself

I worked at McCleary for a year went to the driving range 4 or 5 times. Free food, beer and a cute blonde coworker kept me in the clubhouse. Was that you?

Lol, nope I worked at one of the private courses, but I rode at the Club next door every day for years and McCleary was our go-to food place, so maybe we've met!

[Drhunglow]

Lol, nope I worked at one of the private courses, but [b]I rode at the Club[b] next door every day for years and McCleary was our go-to food place, so maybe we've met!

Westsider detected
I worked there about 10 years ago. I remember a bunch of punk ass rich kids(they carried 100s and the golf pros were like their babysitter) used to come in asking for free hotdogs everyday but I don't remember any people in riding gear. Don't remember a blonde girl smelling like a horse either

[kingscross]

Westsider detected
I worked there about 10 years ago. I remember a bunch of punk ass rich kids(they carried 100s and the golf pros were like their babysitter) used to come in asking for free hotdogs everyday but I don't remember any people in riding gear. Don't remember a blonde girl smelling like a horse either

[izzygrant]

Feb 15

Cleans felt uncoordinated. Been a bit of a stressful week and I averaged about 4 hours sleep a night.

Didn't get the 175 dead PR. Was ready to leave the gym after my second fail but two of my lifting partners got in my face and told me the reason I'm failing is because I lack the mental discipline to grind out tough reps, and now I wasn't leaving, I was going to pull 135 for 5 sets of 10 across instead. I made it to rep 6 of the 4th set before I literally couldn't stand anymore. Now I know what hard means. They told me afterwards that 36 was more reps than they expected me to get so I guess that's something.

Warmup
15 mins hot tub
shoulder band stretches, hip/hammy/glute stretches, foam rolling

Cleans
bar hang cleans x8ish
45 x2
65 x2 x2
75 x1 x8

Deadlifts
115 x8 deficit
135 x6
155 x2 *rep PR
175 fail, fail
135 x10 x3sets and x6 x1set, 90secs between sets

Upper Body Rehab
band pull aparts
btn band pull aparts
band shoulder external rotation and internal rotation
shoulder dislocations with band
rumble and ball rolling back, lats & shoulders

Lower Body Rehab
hip, hammy, glute, calf static stretches
rumble and ball rolling with focus on IT band

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

[izzygrant]

Westsider detected
I worked there about 10 years ago. I remember a bunch of punk ass rich kids(they carried 100s and the golf pros were like their babysitter) used to come in asking for free hotdogs everyday but I don't remember any people in riding gear. Don't remember a blonde girl smelling like a horse either

Westside fo lyyyyfe

jakes. I worked in the barns to pay for my club membership. I was only mildly spoiled. I hated those brats too.

Come on, you must have seen all the *******s rolling in with boots and spurs and breeches all the time.

[samsont]

curious why the high rep deadlifts?



no offense but your partners sound like they wanna hurt your spinal discs

[psychodiver9]

curious why the high rep deadlifts?



no offense but your partners sound like they wanna hurt your spinal discs

This. High rep deeds is major fail.

[wakechica]

8 reps is a high rep number for DLs but I don't believe there isn't anything wrong with it if you don't hurt yourself. I will do up to 8 reps with 50% 1RM. Yes DLs are better lower ranges but it's not like she's doing 20 reps or anything.

[samsont]

8 reps is a high rep number for DLs but I don't believe there isn't anything wrong with it if you don't hurt yourself. I will do up to 8 reps with 50% 1RM. Yes DLs are better lower ranges but it's not like she's doing 20 reps or anything.

3 sets of 10 at 135(77% of failed 175) is reaaally high number.


honestly if you're repping like that izzy, you probably have the strength to do 175.. theres gotta be a form issue going on..in which case high reps is doubly not good. post up some deadlift videos

[izzygrant]

3 sets of 10 at 135(77% of failed 175) is reaaally high number.


honestly if you're repping like that izzy, you probably have the strength to do 175.. theres gotta be a form issue going on..in which case high reps is doubly not good. post up some deadlift videos

plus another 6 on the fourth set, let's not shortchange me, those were some of the hardest pulls i've ever done.

I'll grab you some video next time I do them. But according to my partners, my ass comes up a bit fast (same as my cleans and snatches) but I maintain lumbar curve even on the max efforts. Any rounding I get is a bit in the upper back, if anything.

That was the point, it's obvious to everyone that I do have the strength to do them. But I am so worried about my form degrading even the slightest that as soon as I feel my lower back rounding at all I panic and drop it. If I fail a deadlift, it's an inch off the floor. By rep 5 of the third set let me tell you I did not care about back rounding, or anything, I could not even see. It was to teach me that it's ok for certain reps to be hard and the only acceptable excuse for giving up is no longer being able to even stand. And according to them my form never even really broke down that badly. You are all worried about me failing reps but TBQH a lot of the time I fail because I am a bitch who doesn't try hard enough.

tl;dr - yesterday was a lesson in not being a pussy.

[wakechica]

3 sets of 10 at 135(77% of failed 175) is reaaally high number.


honestly if you're repping like that izzy, you probably have the strength to do 175.. theres gotta be a form issue going on..in which case high reps is doubly not good. post up some deadlift videos

Mmm true didn't really digest the numbers (i'm a kilograms person). I'd agree. Lets see some vids Iz. I bet you can lift more than you think. How much can you rack pull? Do you wear a belt?

Deadlifts don't need to be a fast movement, just slow and consistent with the leg drive and pull rather than trying to snatch it off the ground (all pull no legs ). I assume you do conventional cos of Oly Lifting right?

[izzygrant]

Mmm true didn't really digest the numbers (i'm a kilograms person). I'd agree. Lets see some vids Iz. I bet you can lift more than you think. How much can you rack pull? Do you wear a belt?

Deadlifts don't need to be a fast movement, just slow and consistent with the leg drive and pull rather than trying to snatch it off the ground (all pull no legs ). I assume you do conventional cos of Oly Lifting right?

i always have to plug your numbers into the converter will get y'all some vid but uhhh i'm gonna take a few days before i DL again!

I'm SURE I can lift more than 175. Never rack pulled in my life. No belt - the ones at the Y are way too big for me so if I want one I will need to order I guess.

Don't tell stig and arian that... I definitely pull a lot slower on deads than I do on snatches but the pull from the floor is actually supposed to be pretty slow and controlled on snatches. And if you're not loading your hams to pull your snatch off the floor you're doing it wrong!! So maybe I'm doing the speed backwards between the two lifts, lol.

Yes, my body type would probably be better suited to sumo but I don't really care that much about getting my top possible DL, it's to serve the O lifts. BUT that said I should be pulling a sh!tload more than 165 conventional.

[psychodiver9]

Mmm true didn't really digest the numbers (i'm a kilograms person). I'd agree. Lets see some vids Iz. I bet you can lift more than you think. How much can you rack pull? Do you wear a belt?

Deadlifts don't need to be a fast movement, just slow and consistent with the leg drive and pull rather than trying to snatch it off the ground (all pull no legs ). I assume you do conventional cos of Oly Lifting right?

I disagree. Deeds should be a fairly explosive movement

[TheStigIsBig]

Deadlifts don't need to be a fast movement, just slow and consistent with the leg drive and pull rather than trying to snatch it off the ground (all pull no legs ). I assume you do conventional cos of Oly Lifting right?

lol wut?

Completely disagree.

[wakechica]

I was referring to max pulls. All my maxes have been slow consistent pulls. Lower weights are all explosive but I certainly don't do explosive for maximal efforts. Maybe it's just me. I'm explosive probably within 5-10kg on my 1RM.

I'm not very good with words.

Get a belt Iz.

[izzygrant]

I was referring to max pulls. All my maxes have been slow consistent pulls. Lower weights are all explosive but I certainly don't do explosive for maximal efforts. Maybe it's just me. I'm explosive probably within 5-10kg on my 1RM.

I'm not very good with words.

Get a belt Iz.

I was pulling slow too and then got schooled for that over the past couple pages. Tried exploding off the floor more last night but obvi it didn't help

I figured I would need one eventually but I was hoping I would be able to get at least to 200 before that became a requirement. FFS one of my partners brought his gf in on wednesday night and SHE pulled 185 no big deal

[arian11]

I was referring to max pulls. All my maxes have been slow consistent pulls. Lower weights are all explosive but I certainly don't do explosive for maximal efforts. Maybe it's just me. I'm explosive probably within 5-10kg on my 1RM.

I'm not very good with words.

Get a belt Iz.

People mistake how fast the bar is moving with what is actually going on. Just because the bar is moving slow as fawk, doesn't mean the person is pulling it slowly. They could still be applying maximal force on the bar. A max Olympic lift is very different than a max powerlift. Olympic lifts are actually more about power than powerlifting. Powerlift is about absolute strength, so the bar will always look slow. Also, the Olympic lifts have more than one pull, and one of those pulls is going to purposely be slower than the other one for good reason. It has to do with this little equation, F= m*a and the inability to apply more force to a bar that is already having maximal force applied to it.

[wakechica]

People mistake how fast the bar is moving with what is actually going on. Just because the bar is moving slow as fawk, doesn't mean the person is pulling it slowly. They could still be applying maximal force on the bar. A max Olympic lift is very different than a max powerlift. Olympic lifts are actually more about power than powerlifting. Powerlift is about absolute strength, so the bar will always look slow. Also, the Olympic lifts have more than one pull, and one of those pulls is going to purposely be slower than the other one for good reason. It has to do with this little equation, F= m*a and the inability to apply more force to a bar that is already having maximal force applied to it.

Makes sense. Guess my perception is correct but my descriptive are wrong

[izzygrant]

Sat Feb 16

Recovery day. Then fukked it all up by going out and getting drunk. Oops.

Cardio
4.6 miles, 36 minutes, 3-4 RPE

Upper Body Rehab
face pulls, oh tri extensions, oh presses and btn oh presses, 20 rep sets w/ barbie weight
band pull aparts, btn band pull aparts
band shoulder external rotation and internal rotation
shoulder dislocations
rumble and ball rolling back, lats & shoulders

Lower Body Rehab
hip, hammy, glute, calf static stretches
rumble and ball rolling with focus on IT band

Supps
AM: B complex, glucosamine, multi
PWO: bcaa's, creatine, c4

[Drhunglow]

Westside fo lyyyyfe

jakes. I worked in the barns to pay for my club membership. I was only mildly spoiled. I hated those brats too.

Come on, you must have seen all the *******s rolling in with boots and spurs and breeches all the time.

No problems from me. Parents work hard to provide a good life for their kids and I dont have a problem with that. I saw a doc w/ polar bears staying w/ thier mother for 2 -3 yrs and a seal that leaves her pup after two weeks. Well the polar bear cubs ate the seal pup. People gotta take care of dey kids!

And yea the high rep deadlifts im pretty sure is bad and is like working in a warehouse, your back's not going to feel so good after a few years

[Filmbuff81]

I don't see a problem with reps on deads, but not when you are trying to rehab your back.

[izzygrant]

No problems from me. Parents work hard to provide a good life for their kids and I dont have a problem with that. I saw a doc w/ polar bears staying w/ thier mother for 2 -3 yrs and a seal that leaves her pup after two weeks. Well the polar bear cubs ate the seal pup. People gotta take care of dey kids!

And yea the high rep deadlifts im pretty sure is bad and is like working in a warehouse, your back's not going to feel so good after a few years

that's fine. it was the spoilt, entitled, arrogant complete lack of manners they had that was a problem. if you care about your kids raise them not to be dbags.

i don't plan on making it a regular occurrence, don't worry.

I don't see a problem with reps on deads, but not when you are trying to rehab your back.

i agree it was dumb. J did it with me and he's running smolov right now. we're all dumb.

[Filmbuff81]

that's fine. it was the spoilt, entitled, arrogant complete lack of manners they had that was a problem. if you care about your kids raise them not to be dbags.

i don't plan on making it a regular occurrence, don't worry.



i agree it was dumb. J did it with me and he's running smolov right now. we're all dumb.

Unless he is peaking for something then yes smolov is dumb haha. Especially if he is doing deads, an other **** with it.

I foresee injuries and most of the gains go away unless the volume and frequency is maintained to an extent.

[liftingson]

nice recovery day, and hey..you gotta live life every now and then.

[izzygrant]

Unless he is peaking for something then yes smolov is dumb haha. Especially if he is doing deads, an other **** with it.

I foresee injuries and most of the gains go away unless the volume and frequency is maintained to an extent.

lol i meant the deads while on smolov was dumb. he's run it before and put i think 30lbs on his squats, which he's kept.

also inb4 stig and arian to defend smolov

nice recovery day, and hey..you gotta live life every now and then.

life should never involve tequila. it's just a rule.

[Filmbuff81]

30lbs seems a little more realistic.

Some people out on like 70lbs to their max but seem to lose a lot of that after a while.

Just depends on the individual obviously.

[izzygrant]

Sunday Feb 17

No danger of dropping 45 snatches anymore. Have eliminated most of the movement around my knees off the floor. Still need to end second pull with knees straighter so I can extend properly and not arc the bar out in front of me.

Phone died so no squat video today, but i think i fukking get it. Brought feet in a bit, unracked properly, didn't hyperextend back. Got some proper stretch reflex out of the bottom. Felt challenging on the last sets of the 5x5 but like doable work - not an impossible shaky grind up on every single rep no matter how light, like it was before. Thanks for the help <3

Warmup
15 mins hot tub
shoulder band stretches, hip/hammy/glute stretches, foam rolling

Snatches & Stuff
hang snatches x10
snatch high pulls x5
high pull-hang snatch complex x3
a bunch of full snatches
all with 45

Clean & Jerks
45 x4, 65 x2 x2

Back Squats
45 x8
65 x8
85 x6
95 x5 x5sets

Upper Body Rehab
band pull aparts
btn band pull aparts
band shoulder external rotation and internal rotation
shoulder dislocations with band
OH BTN presses with barbie weight
shoulder and back dynamic and suspended stretching with band attached to pull-up bars
rumble and ball rolling back, lats & shoulders

Lower Body Rehab
hip, hammy, glute, calf static stretches
rumble and ball rolling with focus on IT band

Supps
AM: B complex, milk thistle x2, multi
PWO: bcaa's, creatine, c4
PM: fish oil, glucosamine, C, potassium, zinc, greens, aloe

[arian11]

also inb4 stig and arian to defend smolov

Stig has never done smolov.

[TheStigIsBig]

Stig has never done smolov.

I have only done the real smolov, and that is smolov jr for bench.

The most important lift.