Strength training for the puny

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mschatz said:
Nice work on the rack pulls. I have NEVER done these from any height. I should probably start...
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They're great for some deadlift assisstance, plus getting used to hauling around that kind of weight is a big psychological advantage. Lastly they require much less recovery than conventional deads.
 
Finally, my clean decides to show up day

Front squat:
20 (44) x5
55 (121) x3
75 (165) x3
95 (210) x3
115 (253) (PR) would have got a second at least but I looked down and lost it forwards
75 (165) x3​
Reverse band deadlifts:
60 (132) x3
110 (242) x3
160 (352)
190 (418)
210 (263)​
Was using the green bands, had it so the bands went slack just below lockout and they were taking ~40kgs off the bar at the bottom. Was actually pulling slightly BTR as I was stood on some extra matting on the floor of our powerrack. Really nice lift.

DB OHP, parallel grip pullups.

Lunges:
50 (110) x5
60 (132) x5
70 (155) x3​
Full clean:
70 (155)
80 (176) (PR)
90 (198) (PR)
95 (210) x0 Caught it but couldn't stand up with it.​
Some curls, band tricep pressdowns, face pulls and external rotations.
 
Good work on the cleans, especially as the last movement. How's your form on these?
 
mschatz said:
Good work on the cleans, especially as the last movement. How's your form on these?
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Weirdly enough I hadn't done these in weeks and suddenly they were feeling really rather pretty, was pulling smoothly off the floor, popping my hips through fully and then dropping easily under the bar and catching it neatly on my collarbone. Other than the last one which didn't come back far enough they all felt like a major improvement, 95 didn't even feel close to a max. I just need some more practice and more fronst squat work.
 
I've been putting off the 100 vurpee challenge until after finals. I'll admit it, I'm scared.
 
bacon said:
I've been putting off the 100 vurpee challenge until after finals. I'll admit it, I'm scared.
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Don't worry, it's easy.

*laughs hysterically*

Seriously, the whole thing comes down almost entirely to mentality, it,s pure evil and the only way you're getting a decent time is to push straight through the pain barrier and wait til you're done to collapse.
 
Hey Jack,

What kind of warm up would you consider to start a 5x5 squat with 250lbs, for me obviously you can do far more.
 
I always do one ultra light set to help stretch out my shoulders and get my hips moving, 135 odd would be a decent enough place to start. I like using triples to warm up, i find they're the right blend of enough reps to get the muscles going but not enough to start fatigue. I like using about 3 sets to warm up to a 5x5, so it would probably look like

135x3
185x3
225x3

I've always felt warm ups are a deeply individual thing and the amount of work you need to get ready for a type of work out will depend massively on the person, play around and see what works for you.
 
yeah i can understand about the individual needs. i feel like i probably would need about 6 sets or so. i'll keep playing around with it. thanks.
 
DB Bench:
25s (55s) x5
35s (77s) x5
46s (101s) x4,3 (PR)
35s (77s) x8,8​
Zercher deads:
60 (132)
100 (220)
120 (264)
140 (308)
160 (352) fail, 1, 1 (PR)​
Jerks:
60 (132) x5x3​
BORs, zig-zags, external rotations, band pull aparts, hammer curls, gripperage.
 
SmashiusClay said:
DB Bench:
25s (55s) x5
35s (77s) x5
46s (101s) x4,3 (PR)
35s (77s) x8,8​
Zercher deads:
60 (132)
100 (220)
120 (264)
140 (308)
160 (352) fail, 1, 1 (PR)​
Jerks:
60 (132) x5x3​
BORs, zig-zags, external rotations, band pull aparts, hammer curls, gripperage.
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Nice job on the Z deads. I'm at work so I can't watch the vid right now. So that is two of us that have passed up Fatty now, eh?
 
werent you training for a competition of some sort comin up?? or im i mistaken
 
finnegan said:
Nice job on the Z deads. I'm at work so I can't watch the vid right now. So that is two of us that have passed up Fatty now, eh?
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I'll do my best to make it 3.
 
I'm going after 400 (4 plates is kinda arbitary for me as I'm using a modern system of weights and measures) not sure how good a race it'll be if I'm up against you fat bastards. Certainly up for racing Alan (unless he's fed up of eating my dust).

w1se - I can't swing the training time right now, just too much work, would only get about a week to prepare, plus I've got a PLing comp at my club I'm going to do for a laugh which is olny a few eeks away.
 
SmashiusClay said:
I'm going after 400 (4 plates is kinda arbitary for me as I'm using a modern system of weights and measures) not sure how good a race it'll be if I'm up against you fat bastards. Certainly up for racing Alan (unless he's fed up of eating my dust).

w1se - I can't swing the training time right now, just too much work, would only get about a week to prepare, plus I've got a PLing comp at my club I'm going to do for a laugh which is olny a few eeks away.
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Shit. Look how good you are doing! Pound for Pound, you are shaming all of us.
 
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