Strength training for the puny

[SmashiusClay]

*Yesterday my hamstrings were still killing me form Friday so this is a day late, but as I still don't want to bench heavy while my shoulder recovers I guess I can just skip training tomorrow and wait til friday.*

Pull day

Deadlifts:

200x5
240x5
330x3,3,2 (one rep more than previous PR)​

Weighted Pullups:

0x5
20x4
0x7​

Rack Pulls:

330x3x1
350x1
375x1
405x1​

Dumbbell rows:

90x6 each arm​

Thickbar Curls:

25lbs one set each of reverse, hammer and normal curls for 6-10 reps​

Wrist roller:

45 for a few sets​

Two handed pinch:

45lbs for three timed holds
55lbs for one timed hold
65lbs for two timed holds​

*my pinch grip sucks I know I'm going to work on it more from now on*

Ab wheel:

10 from feet with arms bent so wheel is just above head
2x10 from knees​

Finished with some rotator cuff exercises.

Pretty rocking workout for the first heavy pull day in a while, pullups were'nt up to much but I guess you can't have everything. My shoulder is getting better pretty fast so I should be back training MA pretty soon and benching heavy.

 

[SmashiusClay]

Squat Day

*Decided that while my box was set at parallel I'd probably get more from going slightly lower and this might avoid any trouble sorting out depth should I compete in the future so I'm now going about 2 inches lower.*

Box squats:

65x2x10
155x5
200x5
240x1,2,1​

Front Squats:

110x3x8​

*Have'nt front squatted in ages so this was fairly light*
Side bends:

70x2x8​

Sledgehammer levering and some stuff with my grippers to finish

 

[Waxwingslain]

Front Squats:

110x3x8​

*Have'nt front squatted in ages so this was fairly light*
Side bends:

70x2x8​

I thought, holy shit, I can do that weight on front squats! Then you had to go and qualify it...

Didn't get a chnce to try my ab roll idea? Let me know if/when you do!

 

[SmashiusClay]

Pull day


Powercleans:

110x10
155x5​

Deadlifts:

200x5
240x5
330x1
375x1​

Weighted Pullups:

20x5
35x3
0x7​

Rack Pulls:

375x6 singles​

Dumbbell rows:

90x2x6 each arm​

Thickbar Curls:

25lbs one set each of reverse, hammer and normal curls for 6-10 reps​

Wrist roller:

45 for a few sets​

Two handed pinch:

45lbs for three timed holds
55lbs for one timed hold
65lbs for two timed holds​

Ab wheel:

10 from feet with arms bent
2x10 from knees​

Finished with some rotator cuff exercises.

 

[SmashiusClay]

Press Day

First heavy press day in a month and a half, thanks to this shoulder, kind of depressing but I'll hopefully get back to some respectable numbers soon.

Bench Press:

65x2x10
110x10
155x5
175x3x5​

Decline Bench:

155x3x8​

Incline bench:

110x2x6​

Skullcrushers:

75x8,8,6​

Sledgehammer levering and some CoC#3 negatives.

*No core work due to my abs still hurting from Monday.*

 

[SmashiusClay]

Squat

Box squats:

65x2x10
155x5
200x5
220x6,9,5​

*WTF 9 reps, last week I struggle to get a double with 240 and this week 220 feels light as hell and I just crank out 9 reps. Depth was fine and they felt solid and balanced, I think this was due to three things: Partial power rack squats (the weight just feels light across my shoulders and easy to control), Rammstein's new album (Benzin kicks ass http://www.youtube.com/watch?v=ybHzhnlanms&search=benzin ) and last but not least my new pink flame haircut (I've got to learn to say no when my friends have 'cool ideas' about my next haircut)*

Front Squats:

135x3x8​

Partial Squats:

240x6
285x6
330x6​

Side bends:

70x2x10 each arm​

Tore up a phone book, levered my sledgehammer and did some work on my grippers.

 

[Feature boy]

Pfft, Reise Reise is tons better.

Sweet squat numbers there, Smashius.

 

[SmashiusClay]

Pfft, Reise Reise is tons better.

Sweet squat numbers there, Smashius.

Thanks man and if we're getting technical here then Mutter pwns all else in its path.

 

[SmashiusClay]

Pull day

Powerclean and jerk:

110x5
135x3
155x1
175x1 (no jerk but a PR for the powerclean)​

Deadlifts:

200x5
240x5
300x7,5,3​

Weighted Pullups:

45x3
35x2
0x8,6​

Rack Pulls:

330x12 singles​

DB Rows:

90x8,6 each arm​

Thickbar Curls:

25 for 1 set each of reverse, hammer and supinated.​

Ab wheel rollouts:

10 from feet with arms bent
2x10 from knees​

 

[ferrolent]

This log is pretty motivating for me because we're the same size and close to the same strength. Your DL is better than mine right now, but lets race to four plates.

 

[SmashiusClay]

This log is pretty motivating for me because we're the same size and close to the same strength. Your DL is better than mine right now, but lets race to four plates.

You're on.

 

[SmashiusClay]

Press day

Bench Press:

65x2x10
110x5
155x5
185x3x5​

Break Vasex1
*Should'nt have been left on top of something, in the garage, next to my powerrack if anyone liked it. Caught it with a plate changing the weights over*

Floor def. Vase by TKO (smashed) 0:01 of Rd 1

Decline press:

175x8,8,6​

Incline Press:

110x8,5 (why does my incline press suck so badly?)​

Skullcrushers:

75x3x8​

Saxxon side bends:

2x10​

Bunch or rotator cuff exercises

Weaver lifts with my sledgehammer and gripper stuff to finish.

Not bad benching today, will go up in weight again next week and I should be back to where I was before I damaged my shoulder.

 

[SmashiusClay]

Squat Day

Cut yesterday's squat routine down quite a bit, as I've got exams at the moment so I did'nt want to beat myself up, but still wanted to get some sort of squat workout in there.

Box Squats:

65x2x10
110x5
155x5
200x5
240x7 (PR)​

Close grip Chins:

12​

Bunch of assorted sit ups and grip work

 

[SmashiusClay]

Press Day

Bench:

65x2x10
110x5
155x5
200x5,5,3​

Decline bench:

175x8
185x8,6​

Incline Bench:

110x2x8​

Skullcrushers:

90x3x8​

CoC#2 alternating hand closes, one with left, 4 with right, followed by forced reps with negatives. Plus some sledgehammer levering and rotator cuff exercises.

 

[SmashiusClay]

Squat day

Box squats:

65x2x10
110x5
155x5
200x5
265x3(PR),1​

Front squats:

145x8(PR),8,6​

Legs just could'nt grind out any more, these were killing me, never really liked front squats but I'm getting a feel for them and after today I see the appeal. These are evil.

Partial Squats:

285x8
375x6​

Wrist Roller:

55x5 sets each way​

Windmills:

45x10 each side​

Shoulders still felt tight from wednesday so I only got 1 set out of these, but was feeling good for a lot more from my core.

Today kicked ass! My exam went swimmingly, I then went on a raid of a few DIY stores. Bought a box of 60 penny nails, a bunch of hose clips and some plastic pipe. My wrist roller was pretty thin tubing so I reinforced it with a smaller tube wrapped in duct tape and now its capable of holding a lot more weight (I can finally go above 45lbs). I realised that I had been no-set closing my CoC#2, never really looked into setting it, so I used the hose clips to set it to regulation spread (credit card width) and suddenly its so much easier. So I'm now training on a #2, that I've clamped the spring of, and a #3; both set to regulation spread. Add in PRs on squat and front squat and I'm in a damn good mood.

 

[SmashiusClay]

Pull day

Powersnatch:

65x5
90x5
110x3​

Deads:

200x5
240x5
330x4(PR),2,2​

BORs:

155x2x5
200x3x5​

Pullups:

10,9,6​

Decline Sit-ups:

BWx5
10x5
20x5
30x5​

Curls:

35 for 1 set of each per arm.​

Sledge levering and gripper work.

 

[SmashiusClay]

Press Day

Bench:

65x2x10
110x5
155x5
215x3.3.2​

Decline Bench:

185x8,7,5​

Incline Bench:

110x10
120x8,6​

Skullcrushers:

95x8,6
90x7​

Dips:

7​

Windmills:

60x10 each side​

Side bends:

80x8 each side​

No grip work today, because I've hurt the muscles for my little and ring finger on my left hand.

 

[SmashiusClay]

Squat

Box squats:

65x2x10
110x5
155x5
200x5
240x4 (PR),2,1​

Front Squats:

155x7,6,8 (PR)​

Partial Squats:

285x8
375x6​

Felt I needed some endurance work (big mistake), so

Bear Complex:

75x6,6,6,4​

These nearly killed me, halfway through the first set I felt like my lungs had shut down.

Chins (why not?):

14​

 

[Bizarro]

Good job on getting all the PRs lately. Do you do any regular back squats or just box squats?

 

[SmashiusClay]

Good job on getting all the PRs lately. Do you do any regular back squats or just box squats?

When I deep squat I don't use a box, but when I squat powerlifting style I always use the box. Not having to feel for correct depth makes me feel a lot more comfortable and I read a Dave Tate article where he said Westside box squat pretty much year ronud and only stop to prep for cometitions.