Strength training for the puny

[bacon]

"This message is hidden because the kg-loving comie SmashiusClay is on your ignore list."

 

[SmashiusClay]

"This message is hidden because the kg-loving comie SmashiusClay is on your ignore list."

HA HA, this guy would be funny if he could deadlift over 300lbs. :icon_twis

 

[bacon]

You'd be funny if you weren't English and therefore genetically incapable of humor...

*wishes he knew voodoo*


EDIT: Photo removed to restore format of SC's kg-lovin log.

 

[SmashiusClay]

[crowd of onlookers]served! served! served! served![/crowd of onlookers]

You not only had to resort to a picture which has no reference to this topic, but in doing so admitted that you could read my messages. Boy you got owned.

 

[bacon]

Boy you got owned.

Happens to the best of us...

Hey did you know you can't ignore mods?

 

[SmashiusClay]

Happens to the best of us...

Hey did you know you can't ignore mods?

Really, guess its so we can lay dwon the law and stuff...

*realises the other mods actually do work around here and feels kinda embaressed*

 

[SmashiusClay]

Press day

Turns out I have too narrow a bench grip, see main forum for thread with details.

Bench (illegal grip):

70(155)x5
90(198)x5
105(231)x3
Sort out grip width x1​

Bench (pinkies on rings):

70(155)x5
90(198)x5
100(220)x5
105(231)x5​

3 board press:

70(155)x5
100(220)x5
110(242)x5
117.5(259)x4 (fail on 3rd rep, wasn't a lack of strength was just out of position)​

Rows:

70(155)x5
75(165)x2x5
80(176)x5
85(187)x5​

Gripper work and sledgehammer levering with some rotator cuff stuff thrown in for good measure.

 

[SmashiusClay]

Today's training

Powersnatches into overhead squat (these freakin' rule!):

40kg(88)x5
45(99)x3
50(110)x3
55(121)x3,1 (PR)​

BORs:

80(176)x5
90(198)x2x5​

OHP (strict):

40(88)x5
70(154)x2x5​

JM Press:

30(66)x10
40(88)x10
50(110)x10​

These felt like someone had sodomised the short head of my triceps with a meat hook.

EZ-bar Curls:

40(88)x6
30(66)x2x10​

Windmills:

22.5(49ish)x5 per side
27.5(60)x5 per side​

Felt smooth as silk, should have really gone up a bunch but I've got judo tomorrow so I did'nt want to completly rape my obliques.

Gripper work and sledgehammer levering.

 

[Feature boy]

Forgive my ignorance, but what are windmills, Don Quixote?

 

[SmashiusClay]

Forgive my ignorance, but what are windmills, Don Quixote?

http://www.t-nation.com/readTopic.do?id=459681

Glossary linked in the FAQ by armbar. (second exercise, although all of these are excellent)

These are brutal, they are a real oblique killer.

 

[SmashiusClay]

Today's Training

Squats:

20(44)x10
60(132)x5
80(176)x5
100(220)x5
120(264)x5
80(176)x5 Back off set​

Pullups:

3x8​

Now rEmy has restarted the pullup comp. I'll have to start busting ass on these again.

DB Lunges:

21s(46s)x3x5 per leg​

Windmills:

30(66)x2x5 per side​

My squat is coming back to decent form, only 5kgs short of my old 5RM and that was set on box squats (which I always found easier because I wasn't worrying about depth).

 

[graedy]

Same problem here. Planned on focusing more on BOR than on Pullups.
Now I have to do both
I copied somehting from your sig...

 

[SmashiusClay]

I copied somehting from your sig...

Not a problem, now we need Ian and Alon to sport them and we got ourselves an e-club.

*books stripper for annual convention of kilogram lifting club*

 

[graedy]

We will weigh their boobs then. IN KG!

 

[krellik]

Yo im in yo

 

[SmashiusClay]

Yo im in yo

Admit it, you just joined for the strippers.

 

[krellik]

Well the theme of this week is "boobs are good" so I guess... ...yeah...

Another small benefit is that all that pound shit makes everybody seem like the hulk in here... bah pounds is the penus

 

[SmashiusClay]

Okay OW!, my elbow is killing me!

Tweaked my elbow last tuesday at judo, think I might have a trapped nerve, tried to bench on it today and it bloody hurts. Guess I'll need to take a few days off.

Bench (new wide grip):

30(66)x10
50(110)x5
90(199)x3
110(232)x3
120(264)
80(176)x12​

Felt pretty good, am getting used to new wide grip, today's heavy single was within 5kgs of my old max so I'm pretty confident that I'll bench better with my new grip once I've retaught my muscles.

Pin Press:

80(176)x3
110(232)x3​

Elbow starting to hurt so I cut the session short.

 

[SmashiusClay]

Guess I'll need to take a few days off.

Oh well there goes that idea, walked past my weights coming back from lectures today could'nt resist it.

One arm snatch:

21 (46)
31 (68)
41 (90)
46 (101) (PR)​

Bent press:

36 (79)x2 (PR)​

 

[SmashiusClay]

Deads and Push Press

Why deads and push press?

Because I feel like it.

Deads:

90 (198) x3
130 (286)
150 (330)
170 (375) x 5x1 (went up like butter, felt awesome)​

Push Press:

50 (110) x3
70 (155)
80 (176)
91 (200) (PR)​

Gripper work and stretching.