Strength training for the puny

[graedy]

Badass improvements on the strict press!

 

[SmashiusClay]

I really want 225 by the end of the year, next week I start a cycle of heavy triples, should be fun.

 

[Standard]

I really want 225 by the end of the year, next week I start a cycle of heavy triples, should be fun.

That would be damn impressive strict, even push thats pretty damn cool

 

[SmashiusClay]

That would be damn impressive strict, even push thats pretty damn cool

Nah, that'll be push, it's my strict target for June.

 

[SmashiusClay]

5x5 - finale

Bench:

30 (66) x10
50 (110) x5
70 (154) x5
102.5 (225) 3x5​

Squat:

70 (154) x5
100 (220) x5
110 (241) x1
120 (264) x1
130 (286) x5 (PR)
137.5 (303) x5 (Massive PR)​

Pullups:

BW x5
27.5 (60) x5 (PR)​

Some JM presses, curls, rotator cuff work, gripperage and levering.

 

[SmashiusClay]

Deload - week 1, day 1

Bench:

30 (66) x10
50 (110) x3
70 (154) x3
90 (198) x3
105 (231) x3
115 (253) x3 (PR)​

Squat:

70 (154) x3
90 (198) x3
110 (241) x3
130 (286) x1
145 (320) x3 (PR)​

Pullups:

10 (22) x3
20 (44) x3
30 (66) x2
BW CHINS!x5​

Some gripper work.

 

[Lusst]

Hey, what'd you do for gripper work? I want to put together a routine so I can play with my #1 and 2, but all I can think to do are overcrushes and negatives.

 

[SmashiusClay]

I work generally with one day a week dedicated to overcrushes and strap holds, really trying to destroy my #2. I then do a few light invert closes with my lighter gripper.

The other two days I do negatives and forced closes with my difficult grippers (2.5 and 3) and then a few closes on my #2.

 

[graedy]

Am I misunderstanding the term "deload"?

 

[SmashiusClay]

Am I misunderstanding the term "deload"?

By deload I'm referring to a decrease in volume, there is also an increase in intensity. So I up the weights but drop the reps and sets.

 

[SmashiusClay]

Deload - week 1, day 2

Strict overhead press:

10 (22) x3x10
50 (110) x3
70 (154) x3
80 (176) x3 (PR)​

Deads:

70 (154)
90 (198)
110 (241)
130 (286)
150 (330)
170 (375)​

 

[Ian Coe]

i need to keep my mouth shut now about you and your squats

*curses under breath*


nice work

 

[SmashiusClay]

Deload - week 1, day 3

Bench:
30 (66) x3x3
70 (154) x3
90 (198) x3
110 (241) x3x3
3 Board Press:
110 (241)
130 (286) x2
140 (308) (PR)
Squat:
70 (154) x3
90 (198) x3
110 (241) x3
130 (286)
140 (308)
150 (330) x3 (PR)
Some gripper work, and rotator cuff work. Feeling good about hitting 160kg on the squat before end of next week (one of my year end goals).

 

[Standard]

Damn smashius thats a dirty workout, anytime you get 2 PR's in one work out you just have to feel like the king shit

 

[SmashiusClay]

Merry freaking Christmas

Bench:

30 (66) x3x3
70 (154) x3
90 (198) x3
100 (220) x3
120 (264) x3 (PR)​

4" Bench lockouts:

120 (264)
150 (330)
170 (375)​

3 Board Press:

130 (286) x5 (PR)​

Squat:

70 (154) x3
90 (198) x3
110 (241) x3
130 (286)
145 (319)
155 (241) (PR)
160 (352) (PR)​

1/4 Squats:

170 (375) x5​

Pullups:

3x10​

Grippers, levering and some rotator cuff work.

 

[graedy]

Ordered some "Detroitwater" from our oldie?

 

[SmashiusClay]

Ordered some "Detroitwater" from our oldie?

Yeah, I decided to cheat and take "oats" too.

 

[Waxwingslain]

Your new av rocks.

You get anything interesting this Christmas?

 

[SmashiusClay]

Your new av rocks.

You get anything interesting this Christmas?

Thanks, KK hooked me up with the new AV.

I got a bunch of books, a poker set (I've since spent most of my time learning poker chip tricks), I've got some cash as well so I'm buying myself an Inzer pling belt and a singlet so I can compete in PLing this year. You get anything good?

Deload - week 2, day 2

Strict overhead press:

50 (110) x3
70 (154) x3
80 (176) x1​

Was going for a new strict press, but as 80kg felt difficult, I figured that I was too tired from Monday's pressing.

Weighted pullup:

bw x3x3
41 (90) x1
bw x5​

Dips:

bwx3x8​

 

[Waxwingslain]

Nothing really weight-lifting related. Books, chocolate, pair of trainers. I'm planning to move back to England next year so I don't really want too much extra stuff at the moment.

Do you do dips in a power rack? I'm going to have to get hold of one when I move back.