Strength training for the puny

[Ian Coe]

'smashums, brought to you by kellogs...they taste GGGRRRREEEAAATTTT'

 

[SmashiusClay]

Bench:

75 (165) x5
80 (176) x5
85 (187) x5
90 (198) x5
100 (220) x5​

Pullups:

BW x3x5
10 (22) x5
17.5 (39) x5​

Squat:

70 (154) x5
100 (220) x5
120 (241) x5x5​

 

[SmashiusClay]

Overhead press (strict):

20 (44)x3x3
50 (110) x3
65 (143) x5x5​

Find Eleiko competition weightlifting barbell x1

Cleans:

20 (44) x3
50 (110) x3
70 (154) x3
80 (176) x3
90 (198) x2 (5kg PR)
70 (154) x5​

One arm barbell snatch:

20 (44) x5 each
40 (88) x2 each
45 (99) x1​

Power Snatch:

40 (88) x2
50 (110)
60 (132) (5kg PR)​

DB BORs:

40 (88) x3x5​

 

[bacon]

What's different about the bar?

 

[SmashiusClay]

What's different about the bar?

Almost impossible to put your finger on it, the thing just feels 'smooth' is about as good as I can explain it. I've heard the same thing before but never really paid any attention, figured it was just hype, I'll hate it if I ever have to clean with my normal bar again, then again that's a cheap as shit standard diamter spinlock bar.

I actually think I'd have got a fair bit over 60, but felt a little light headed and had to call it a day.

 

[fat_wilhelm]

I think it's something to do with the whip. Good oly bars are supposed to flex in just the right way for the explosive oly movements. You're lucky to have access to an Eleiko. *jealous*

 

[mschatz]

I think it spins quicker and smoother. but i may be talking out my ass

 

[fat_wilhelm]

I think it spins quicker and smoother.

Yes, that, too.

 

[SmashiusClay]

5x5 Mk3 - week 2, day 3

Today was my firstt time lifting with my new belt and wrist wraps, both are excellent, exactly what I wanted.

Bench:

30 (66) x3x3
70 (154) x3
92.5 (203) x5x5​

Squat:

70 (154) x3
90 (198) x5
105 (231) x5
112.5 (246) x5
120 (264) x5
127.5 (281) x5​

Pullups:

10 (22) x5x5​

Crushed a can, did some forced 2.5 closes and siome no-sets on my #2.

 

[SmashiusClay]

5x5 Mk3 - Week 3, day 1

Bench:

30 (66) x3x3
70 (154) x3
90 (198) x5
95 (209) x5
100 (220) x5
105 (231) x5
110 (242) x5 (1 rep PR)​

Weighted pullups:

BW x2x5
15 (33) x5
20 (44) x5
27.5 (60) x5 (Old PR)​

Squat:

70 (154) x3
90 (198) x3
110 (242) x3
130 (286) x5x5​

Did some gripper work, rotator cuff and scap stability work, and admired the bruises on my hips from my new lever belt.

 

[FATKID]

Hittin' a lot of PR's lately, eh?

Good show.

BTW, you've inspired me to crack down on grip work. I ordered a COC #1 and hope to get it tomorrow or the day after. I'm not sure if #1 is a good place to start, but I suppose we'll find out soon enough.

Awesome work, man.

 

[SmashiusClay]

Hittin' a lot of PR's lately, eh?

Good show.

BTW, you've inspired me to crack down on grip work. I ordered a COC #1 and hope to get it tomorrow or the day after. I'm not sure if #1 is a good place to start, but I suppose we'll find out soon enough.

Awesome work, man.

Wait til I hit my maxes next week.

Said it before but I'll say it again, go buy yourself a sledgehammer.

 

[dexter c]

Seconded. I laboured on the 1 for a few weeks, couldnt get the last few millimetres. Stopped training the grippers, picked up some levering, had it closed in a few workouts.

Also, I think the 1 will be a bit easy for you if my skinny arse could crack it fairly quickly.

 

[SmashiusClay]

Bit of this, bit of that day

Notionally still the 5x5

Strict overhead press:

50 (110) x2x5
60 (132) x5
72.5 (160) x3x5​

Deadlifts:

120 (264) x3
150 (330)
170 (354) x3x1
180 (396) x1
120 (264) x5 (sumo, no real reason but I just felt like it)​

DB BORs:

32.5 (71) x3x8​

 

[mschatz]

Smashius, i need a vid of some levering, up for it? Bring your apron

 

[SmashiusClay]

Smashius, i need a vid of some levering, up for it? Bring your apron

Here's levering as demonstrated by Frodo and Napoleon Dynamite's illegitimate son - http://media.putfile.com/4-basic-levering-exercises

 

[SmashiusClay]

5x5 Mk. 3 - Week 3, day 3

Squats:

70 (154) x3
90 (198) x3
110 (241) x3
130 (286)
142.5 (314) x5 (PR)
110 (241) x2x5 (pause at bottom, concentrating on getting well below parallel without compromising back)​

Bench:

50 (110) x2x5
70 (154) x5
102.5 (226) x4x5​

A bunch of BW pullups (back kinda sore from going back to judo this week), some gripperage, levering, scap retraction and rotations.

 

[SmashiusClay]

Looks like monday's lifting day is cancelled, I've tweaked a hamstring at judo the other day and have a few other minor aches and pains from suddenly upping my work load and starting straight back into heavy judo work (my fingernails are going through that ever so painful transition stage where they pull away from the beds and bleed a little during practice). Add to that the fact I'm having a little trouble with insomnia tonight, (why else would I be posting this at half past 4 in the morning?) and I think it would be best to let my body skip a day.

http://www.youtube.com/watch?v=OOpqPKpr_kA

 

[Bubble Boy]

Squats:

142.5 (314) x5 (PR)

Nice! But a question: isn't 315 6 plates? Why 314? Is this something to do with the devil spawn metric system?

Heal up quick man. Between judo fingernail syndrome and insomnia...eh, take a day off.

 

[SmashiusClay]

Nice! But a question: isn't 315 6 plates? Why 314? Is this something to do with the devil spawn metric system?

Heal up quick man. Between judo fingernail syndrome and insomnia...eh, take a day off.

314 because it's what you get when you multiply 142.5kg by 2.205, unfortunately all the benchmarks that mean so much to all you Americans seem kind of arbitrary when lifting on a metric weight set.