Strength training for the puny

[bacon]

No thanks, you seem like a nice guy but that's just not my thing. Try Bacon or krellik.

*farts, closes log really fast*

 

[krellik]

No thanks, you seem like a nice guy but that's just not my thing. Try Bacon or krellik.

Although im trying to be faithfull to "my cupkake" Barut im quite sure some form of arangement could be aranged. Im not cheap though. -Atleast- a snicker and some bubblegums to get the honour of worshiping my love-staff. If you got a mustach the fee is doubled. Mustache makes the whole "close your eyes and pretend its a chick" thing much much harder I have been told.

By the way great conquerer of the boards, great savage of the mods, would it be ok to have an separate food log here in the logsection. I want to get a foodlog going but im not to sure if I want to clutter up my training log with inputs like these:

2006-11-12

-4 liter coke
-1.5 kebab pizza
-Roadkill
-Little bug found on street

...?

 

[SmashiusClay]

By the way great conquerer of the boards, great savage of the mods, would it be ok to have an separate food log here in the logsection. I want to get a foodlog going but im not to sure if I want to clutter up my training log with inputs like these:

2006-11-12

-4 liter coke
-1.5 kebab pizza
-Roadkill
-Little bug found on street

...?

I don't mind, guys have food logged in their training logs, far as I'm concerned it's part of your training and if you wanted to have seperate weights and cardio or technique logs I would'nt mind either. Only person likely to do anything about it is Urban, he's the only other mod who seems to come in here, except for Kabuki once in a while, and I doubt he'll care either. Rock on.

 

[krellik]

Cool man.. Fuck it perhaps I should start right away before I have goten started on improving my diet.

It -fo su- would freak out the members of the diet nutrition forum that would happen to browse it.

Todays eatings for instance: 2 liter coke, 2 slices of bread with lotsa butter and cheese, 1 big mac + small coke, 2 slices of bread with lots of cheese and butter.

Food of the champs

 

[jk3004]

Damn, was I way off.

Working overcrushes you should have a bunch of veins sticking out of your temple, these are not an easy exercise. Do them for singles of about 10 seconds, really try to smoosh the handles together, take at least aminutes break between sets, these are very hard on your hands so a lot of people suggest doing them only once a week. Again this is all out, i can't stress this enough.

How many sets of singles? 3x1 (1 per set) for 10 seconds?

The rest of the week do negatives on your hard gripper, alternate on each close and try and get sets of around 3 each side (so 6 per set), take a 5 min break then do 2 more sets. After that do some closes with the easier gripper. You could also try clamping your easier gripper so it's closer to your #1.

So, negatives 4 out of 5 days a week. 1x3 (6 per set) then rest 5 mins then 1x2 (6 per set)?

I'll speak with sonny as well. My next question later this week will be: Levering.

 

[jk3004]

Cool man.. Fuck it perhaps I should start right away before I have goten started on improving my diet.

It -fo su- would freak out the members of the diet nutrition forum that would happen to browse it.

Todays eatings for instance: 2 liter coke, 2 slices of bread with lotsa butter and cheese, 1 big mac + small coke, 2 slices of bread with lots of cheese and butter.

Food of the champs

Holy heart attack Batman!

 

[SmashiusClay]

Damn, was I way off.

How many sets of singles? 3x1 (1 per set) for 10 seconds?

So, negatives 4 out of 5 days a week. 1x3 (6 per set) then rest 5 mins then 1x2 (6 per set)?

I'll speak with sonny as well. My next question later this week will be: Levering.

Sorry, when I said rest of week I meant the other two days you train heavy, very few people reccomend training more than three heavy days a week. Sonny says he just trains heavy two days a week, and the other days are light work, which is something I'm experimenting with.

How many sets of overcrushes depends on how strong I feel that day, once I feel I'm not really able to give it my all, I do some light rep stuff and inverted 2 finger closes.

With the negatives it comes out as 6 reps (three per hand), rest 5 minutes, 6 reps (three per hand), rest 5 minutes and then finally 6 more reps. Play around with it, see what you do best on, you may find you want to use different rep numbers, longer or shorter rests between sets and more sets. I think grip training tends to be very individual in the fine details and thats were the real success lies.

 

[jk3004]

Awsome man, thanks alot for the help. And here i was thinking i was begining to get the jist of grip training.

P.S. Im'a big fan of inverted 2 finger closes, though I haven't really played around with them too much. I'm going to be doing some pinch work as well once i figure out where to fit them in at.

 

[SmashiusClay]

Squats

Have been cycling around like a madman getting stuff done recently so my legs are pretty sore to start with and this was my first squat session back after the hip flexor injury, yeah yeah I know i'm making excuses, but Dammit they're good excuses.

Squat:

65x5
110x3
155x3
200x3
245x3
275x3
245x2x5​

DB Lunges:

25sx5 per leg​

Natural GHR negatives x5

Back extensions:

2x20​

Ab wheel rollouts:
3x3

​

Will do gripper work and levering in a bit, but now I've got to grab a shower and then cycle 7 miles so I can have a 5 minute meeting and thren cycle back here, JOY!

 

[SmashiusClay]

ATTENTION FROM NOW ON ALL NUMBERS WILL BE POSTED KGs(LBs)

First workout with Pling club

Worked in with a guy about my size whoes been going there for about a year.

Squats:

20(44)x10
70(154)x5
100(220)x3
120(264)x3
130(286)x1
120(264)x3​

Deadlifts:

50(110)x5
100(220)x3
130(286)x1
160(352)x6x1​

Pullups:

BWx2x10​

Gripper work and sledge levering.

 

[bacon]

*adds smashius to ignore list*

 

[SmashiusClay]

*adds smashius to ignore list*

You're just jealous you can only use an outdated non-sensical system of weights and measures, where everything does'nt divide by ten.

 

[graedy]

Welcome to the future aka metric system...

 

[fat_wilhelm]

Gawdammit... I stopped having to convert metric in college. The best reason to use IP when talking about weightlifting is the actual numbers are greater than those w/ SI. Since I'm too lazy to think, I'm just going to assume everything is pounds and that you're a weak bastard. Ha -- that'll learn you.

 

[SmashiusClay]

Gawdammit... I stopped having to convert metric in college. The best reason to use IP when talking about weightlifting is the actual numbers are greater than those w/ SI. Since I'm too lazy to think, I'm just going to assume everything is pounds and that you're a weak bastard. Ha -- that'll learn you.

That's why I posted the lift in lbs in brackets after the number in kgs, so you lazy americans would'nt have to multiply by 2.205 (frankly, if you can't do that in your head you don't deserve to call yourself an engineer).

 

[graedy]

Just double it and add one fifth. I have to transfer you fucking lbs all the time to get an idea how weak/strong you guys are.

 

[Waxwingslain]

Pullups:

BWx2x10​

What was the rationale behind this? Density training?

 

[SmashiusClay]

What was the rationale behind this? Density training?

There was a pullup bar built into the wall that I walked past as I was leaving after doing a whole bunch of deads and squats and hadn't brought my dips belt. Nothing really thought out just jumped, grabbed and pulled.

 

[fat_wilhelm]

That's why I posted the lift in lbs in brackets after the number in kgs, so you lazy americans would'nt have to multiply by 2.205 (frankly, if you can't do that in your head you don't deserve to call yourself an engineer).

I’m too lazy to read that far down the line. I only see the first number. Maybe put the pounds in brackets, then the kilograms. Yes, that’s what you should do. What a grand idea by me!

 

[SmashiusClay]

I