Strength training for the puny

[SmashiusClay]

Why do you use this "green band" for dips instead of chain some weight to your body?

My tricpes can handle way more resistance at the top of the ROM than my shoulders and chest can at the bottom, hence the use of accomadating resistance. I also do weighted dips with my dipping belt and some plates fairly regularly, these are just a different way to challenge myself.

 

[SmashiusClay]

Random ass Oly day

Overhead squats (damn I still suck at these):

20 (44) x5
40 (88) x5
50 (110) x3​

One arm BB snatch:

20 (44) x3 each, alternating
30 (66)
35 (77)
40 (88)
45 (99)
30 (66) x3x1​

BB bent press:

30 (66)
40 (88) PR​

Powercleans (I suck at these as well):

50 (110)
60 (132)
70 (154)
80 (176)
85 (187)
92.5 (203) x3 (clean pulls)​

Hang squat snatch (working on learning to drop under the bar, wnat to do full snstches soon):

20 (44) x5
30 (66) x5
40 (88) x5​

BORs:

70 (154) x3x5​

Grippers, nail bending, stretching.

 

[SmashiusClay]

Final contest prep day

PL comp is sunday, this was my last training session; i'll be taking the rest of the week off, except for some conditioning work, to make sure I'm well rested. Decided to work up to my opening lifts on bench and squat and do some rack walk outs.

Bench (paused):

30 (66) x3x5
50 (110) x3
70 (154) x3
90 (198)
100 (220)
110 (242)
115 (253)
80 (176) x13 (why not?)​

Pullups:

3 sets of a bunch at BW​

Squats:

30 (66) x3 (just stretching out my shoulders with the first set)
70 (154) x3
90 (198) x3
110 (242)
130 (286)
150 (330) x2x1​

Rack walkouts (held for ten seconds in stance):

170 (375)
180 (397)​

A few sets of weighted sit ups on an incline, back extensions, bent over laterals, external shoulder rotations, gripper mashing, sledge levering and some stretching.

Not bad, feel pretty good for sunday. Planning on opening up with 150-110-195, hoping to hit 170 (5kg PR) with the squat and hit 205 (another 5kg PR) on the deads (that would be my second dead, might even go up another 2.5 or 5). My bench has been a tad shitty recently, hopefully I can match my previous PR on the day and hit 130.

Vid and full report sunday/monday.

 

[bacon]

Good luck mang.

 

[Feature boy]

Best of luck with the comp.

 

[SmashiusClay]

Thanks guys, as mentioned there will be a video coming from this with any luck.

 

[ghostwipe]

Good luck. Is this your first PL comp?

 

[SmashiusClay]

Good luck. Is this your first PL comp?

Nope, did one six weeks back, here's the vid:
http://www.youtube.com/watch?v=uEtz9l_Z1Ro

 

[Waxwingslain]

Good luck!

 

[SmashiusClay]

Snatch related stuff day

Over head squats:

20 (44) x3x3
30 (66) x3
40 (88) x3
50 (110) x3
55 (121) PR
60 (132) PR as well​

Hang squat snatch:

30 (66) x3
35 (77) x3
40 (88)
45 (99)
50 (110) PR​

Full snatch:

30 (66) x3
40 (88)
45 (99) x0,0,1*​

First one I over pulled it and it wwent behind me at speed, had to let go. Next one I didn't pull hard enough and it dropped in front of me. Went for the middle ground and caught the third perfectly overhead and stood up with ease. A few more sessions and I can see myself Really increasing my snatch numbers.

100 rep 45lb snatch challenge - 4:55

 

[SmashiusClay]

More snatch than lesbian weightlifting themed porn

Overhead squat:

20 (44) x5
30 (66) x5
40 (88) x5
50 (110) x3​

Hang squat snatch:

30 (66) x3
40 (88) x3 (+ a full snatch)
45 (99) 1+ a full snatch (equals full snatch PR)
50 (11) full snatch only (5kg PR)
55 (121) missed twice, lost it mentally​

Snatch pulls:

70 (154) x5 Easily hitting the bottom of the pecs, if I can get the pull angle and psychology of dropping under the bar right I think I can snatch this.​

Cleans:

70 (154) x3 wasn't feeling it.​

Bent presses BB:

40 (88) x1 each
45 (99) x1 each
20 (44) x a bunch each for technique practice.​

Powerovers (using a sack of plates in the middle):

3x5 (getting some really nice hang time on the hand changes)
Did some plyo-pushup depth hops with the same set up​

Zig zags, various pullups, BORs, external rotations etc.

Did some can bursting, thread about it on the main page.

 

[SmashiusClay]

Oly lifting (again)

Overhead squats to warm up (powersnatched into place):

20 (44) x2x3
30 (66) x3
40 (88) x3
50 (110) x2x3​

Hang squat snatch:

30 (66) x3
40 (88)​

Full snatch:

40 (88)
50 (110)
55 (121) (PR)
60 (132) Failed twice (same mental block as last session)
70 (154) x3 (snatch pulls to mid chest height)​

Powercleans:

50 (110) x3 (jerked as well)
70 (154) (jerked)
80 (176) (jerked)
85 (187) x2x1​

Hang squat clean (decided I might as well start learning full cleans):

50 (110) x3x1
60 (132) x2x1
70 (154)​

BORs:

70 (154) x3x5 (minor bruising from smacking myself in the gut with each rep)​

Suitcase deads:

70 (154) x3 eachside alternating (static hold at top)​

Zig-zags, butt load of pinch grip work, skullcrushers and curls.

 

[SmashiusClay]

5x5 Mk.4 - Week 1, Day 1

Bench:

20 (44) x3x10
50 (110) x3
65 (143) x5
70 (154) x5
75 (165) x5
80 (176) x5
85 (187) x5​

Pullups:

BW x5x5​

Squats:

70 (154) x3
90 (198) x3
105 (231) x5x5​

Gripperage and levering.

 

[Lusst]

Nice liftin' SmashiusGhey!

 

[SmashiusClay]

Nice liftin' SmashiusGhey!

Thanks LustsForMen, you do realise this is the first week of a linear progression program (which happens to be two days after a PLing comp)?

 

[SmashiusClay]

5x5 Mk.4 Week 1, Day 2

Push press:

20 (44) x5
40 (88) x5
60 (132) x5x5​

Each set easier than the last, really need to learn to use my leg drive.

Overhead squatting:

20 (44) x10
40 (88) x2x5
50 (110) x3​

Snatch:

30 (66)
40 (88)
50 (110) x3x1​

BORs:

60 (132) x3x8​

Gripperage, levering and pinch work.

 

[SmashiusClay]

5x5 Mk.4 Week 1, Day 3

Bench (paused on chest):

30 (66) x3
50 (110) x3
70 (154) x3
77.5 (171) x5x5​

Pullups:

BW x5x5​

Squats:

70 (154) x3
87.5 (193) x5
92.5 (203) x5
100 (220) x5
107.5 (236) x5
115 (253) x5​

Pinch grip on board building up to 32.5kg (PR), RT broke 70kg off floor but couldn't lock out, did some curls and some gripperage.

Sledgehammer vs. old garden bench = sledgehammer by TKO

 

[Gordon]

I was hang snatching my old garden bench about 4 days ago and walking around the garden with it over my head. I did get to break a bed up with a sledgehammer though.

Ah the simple pleasures in life.

 

[Stonebreaker]

Sledgehammer vs. old garden bench = sledgehammer by TKO

Huh. I would have figured that one for a clean Knock Out. At what point did the ref decide that the bench wasn't intelligently defending itself and jump in to stop the fight?

 

[SmashiusClay]

Huh. I would have figured that one for a clean Knock Out. At what point did the ref decide that the bench wasn't intelligently defending itself and jump in to stop the fight?

About the time that the wooden slats were all in four pieces and the metal end pieces were smashed into small bits. Frankly I thought it might be able to continue, but you have to watch out for fighter's safety.