First anavar cycle female

[Crystal234]

the best way to teach/train the olympic lifts are breaking it down in to smaller exercises imo. Get her doin rack pulls/RDLs/deads/pulls from blocks, upright rows/ bent over rows, front squats. Practice flexibility daily and rack position...it will take a few months before you put it all together but you will have a much better foundation

*Taking notes*

 

[TANGO.ECHO.KILO]

*Taking notes*

don't take notes from me haha!
I was spoon fed this stuff my entire life from strength training coaches, I'm trying to learn more now but I'm not the guy to ask in regards to analyzing/correcting form or technique. Surely not the expert on programming.

If you are interested though I could give you a look at my girl's programming. She was doing circuit based cross training similar to what you would see in a "Crossfit" workout but not for time. I hooked her up with an Olympic weightlifting coach and she's transition to weightlifting recently, she gets 1-1 coaching 4x week but I will try to get a copy of what her weekly programming looks like.

 

[Perrin Aybara]

the best way to teach/train the olympic lifts are breaking it down in to smaller exercises imo. Get her doin rack pulls/RDLs/deads/pulls from blocks, upright rows/ bent over rows, front squats. Practice flexibility daily and rack position...it will take a few months before you put it all together but you will have a much better foundation

I've had her doing deads for awhile and was planning on RDLs soon, too. Lower body flexibility is going to be an issue because she was in a bad motorcycle accident three years ago that caused serious knee, quad and ankle damage. It originally took months to get her the flexibility for squats and that's currently on hold until after surgery for a torn meniscus. I'm having her squat on a machine at the moment because it doesn't bother her knee as much. Deadlift doesn't bother it, so I think power cleans shouldn't either. I did have her start working on the rack position the other day though.

Edit: Would front squats to a high box (a little above parallel) work for this purpose? Beyond a certain amount of knee bend isn't possible for her right now.

 

[TANGO.ECHO.KILO]

I want to master oly lifts, but like you, I'm so uncoordinated!

I can't do a proper clean for the life of me. They end up being reverse curls, lol.

when you are training lifts like the clean your primary focus shouldn't be the amount of weight you are moving, but the speed you are moving it. Velocity = power, you want to think explosive fast twitch, high bar speed. Training like this correlates with increased athletic performance, I may move the same weight for several weeks...but if my bar speed has improved Im making gains. Outside of the weightroom your measures of success will be things like agility, vertical jump, broad jump, and faster first step off the line. Shave time off your 40

 

[Crystal234]

don't take notes from me haha!
I was spoon fed this stuff my entire life from strength training coaches, I'm trying to learn more now but I'm not the guy to ask in regards to analyzing/correcting form or technique. Surely not the expert on programming.

If you are interested though I could give you a look at my girl's programming. She was doing circuit based cross training similar to what you would see in a "Crossfit" workout but not for time. I hooked her up with an Olympic weightlifting coach and she's transition to weightlifting recently, she gets 1-1 coaching 4x week but I will try to get a copy of what her weekly programming looks like.

That would be most appreciated. You may not be an expert but those certainly sounded like good tips! I really want to master oly lifts one day. They look so fun and bad-ass.

 

[Crystal234]

when you are training lifts like the clean your primary focus shouldn't be the amount of weight you are moving, but the speed you are moving it. Velocity = power, you want to think explosive fast twitch, high bar speed. Training like this correlates with increased athletic performance, I may move the same weight for several weeks...but if my bar speed has improved Im making gains. Outside of the weightroom your measures of success will be things like agility, vertical jump, broad jump, and faster first step off the line. Shave time off your 40

There are so many things that you have to be mindful about with those lifts. I get all clusterf*cked when I try to put them all together in one fluid motion.

 

[Perrin Aybara]

There are so many things that you have to be mindful about with those lifts. I get all clusterf*cked when I try to put them all together in one fluid motion.

Practice until it becomes second nature. All the major lifts are that way really when it comes to truly mastering them. The oly lifts are just a little more technical.

 

[Happycamper]

While I painstakingly taught myself the three powerlifts, I think I'd definitely want a coach for oly lifting.

 

[TANGO.ECHO.KILO]

That would be most appreciated. You may not be an expert but those certainly sounded like good tips! I really want to master oly lifts one day. They look so fun and bad-ass.

you know what is more practical exercise for the athlete that does a well balanced training routine...wall balls. Check them out, good cardio and less to worry about with technique and potential for injury. It's essentially a squat press but will build hand eye coordination as well... and you can throw them into any routine without any adjustment. You could try kettlebell swings too I think thats a good exercise for people that are in the middle ground area. One legged RDLs, wall balls, kettle bell swings are good "transition" exercises. Also I do alternating one arm clean/press with DBs. Thats a good one for people just learning the rack position bc you can get into a similar movement without having to fully drive your elbow up into a true "rack"

 

[Perrin Aybara]

Scratch that about front squats to a box, I didn't really think that through at first and it's too late to edit.

 

[Happycamper]

you know what is more practical exercise for the athlete that does a well balanced training routine...wall balls. Check them out, good cardio and less to worry about with technique and potential for injury. It's essentially a squat press but will build hand eye coordination as well... and you can throw them into any routine without any adjustment. You could try kettlebell swings too I think thats a good exercise for people that are in the middle ground area. One legged RDLs, wall balls, kettle bell swings are good "transition" exercises. Also I do alternating one arm clean/press with DBs. Thats a good one for people just learning the rack position bc you can get into a similar movement without having to fully drive your elbow up into a true "rack"

That's actually a really genius connection. Before I started barbell lifts, I did a lot of wall balls and kettlebell work. It made for a smooth transition into the lifts. Makes sense.

 

[Crystal234]

you know what is more practical exercise for the athlete that does a well balanced training routine...wall balls. Check them out, good cardio and less to worry about with technique and potential for injury. It's essentially a squat press but will build hand eye coordination as well... and you can throw them into any routine without any adjustment. You could try kettlebell swings too I think thats a good exercise for people that are in the middle ground area. One legged RDLs, wall balls, kettle bell swings are good "transition" exercises. Also I do alternating one arm clean/press with DBs. Thats a good one for people just learning the rack position bc you can get into a similar movement without having to fully drive your elbow up into a true "rack"

I haven't done wall balls since I left my cf gym a few years ago. They are killer and I now remember how bad I was at them, ha.

Will try practicing these since we have the balls at my current gym.

 

[Happycamper]

Work has been stressful...diet is getting me down with the reduced cals aND carbs so I did a quick leg workout at lunchtime with only 2 heavy sets and lots of butt stuff for a sweat and pump. In my rush I cut my finger on the bar:

 

[Wendylifts]

ahhhh shit! broken? Stitches? Back at it tomorrow?

 

[Happycamper]

Just a deep cut. I bandaged it and finished up my squats cuz I ain't no pussy!

 

[Trapmonster]

Just a deep cut. I bandaged it and finished up my squats cuz I ain't no pussy!

Haha your post reminded me of this.

 

[Happycamper]

Oh khaleesi...

 

[Trapmonster]

Conan was destroying that from all angles... poor girl lol

 

[Crystal234]

Work has been stressful...diet is getting me down with the reduced cals aND carbs so I did a quick leg workout at lunchtime with only 2 heavy sets and lots of butt stuff for a sweat and pump. In my rush I cut my finger on the bar:View attachment 39236

Ouch!

 

[Crystal234]

Haha your post reminded me of this.View attachment 39241

Khal Drogo. Yummmm