Strength training for the puny

[Zerocrew1984]

Unless that was all part of his plan. wait for you to get tired and then wham! scarf hold.

 

[SmashiusClay]

Unless that was all part of his plan. wait for you to get tired and then wham! scarf hold.

I doubt it, his plan seemed to be left handed drop seionage, and trying to get away from fighting me on the floor.

WOOHOO - 500 posts.

 

[SmashiusClay]

DE Bench...Sorta

Warm up Bench:

30 (66) x3x10
50 (110) x3x3​

Speed Bench (1s Pause):

70 (154) x5x3​

Incline bench:

50 (110) x5
60 (132) x5
70 (154) x5
Hadn't done these in ages, damn I suck at them.​

Overhead lockouts (done seated with the bar on pins 2-3" above head):

50 (110) x3 felt difficult, off balance and awkward
70 (154) x3
80 (176) x3
90 (198) x3 starting to feel easy
100 (220) x3
105 (231) x3 easy as about 3.1416
110 (242) x3
115 (253) x3 heavy but no real struggle, decided to call it a day.​

CHINS!:

BW x5
20 (44) x5 left bicep felt a bit tweaked, had to quit these​

Dips:

BW x5
20 (44) x3
30 (66) x3 triceps were fried by this point​

Gripperage and rotator cuff stuff.

 

[dexter c]

Oh fuck.

That is really rather annoying, my game plan went out the goddamn window, I did'nt even try half my best throws and yet was still leading on points after two rather nice double leg takedowns, I'd also had a butterfly choke sunk perfectly when the ref got bored and stoof us up (some days I really hate judo refs). So I stuff a drop seionage attempt and work for a choke, only problem is I'm starting to get really tired and manage to forget to control his body properly, he turns into me and catches me in scarf hold. Can't get the leverage to get free and get timed out in the hold.

We ended up losing 5-3 (even if I'd won we'd still have lost on total points anyway so I don't feel too bad about it).

Back to lifting this week. I'm currently thinking I might add a second press day (as I've done before, and use it in line with NKs ME day suggestions).

Unlucky Smash. Ive never been able to understand judo rules about this from watching it. Every single olympics, Id watch the judo, and watch guys get stood up while one of them was working a submission. Whats the rule on stuff like that?

 

[SmashiusClay]

Unlucky Smash. Ive never been able to understand judo rules about this from watching it. Every single olympics, Id watch the judo, and watch guys get stood up while one of them was working a submission. Whats the rule on stuff like that?

They're supposed to leave you down for a while if you're actively working and improving your position, but there's almost no uniformity between refs and some will actually let you work, others stand you up immediately. The ref yesterday was'nt so bad, I think he just did'nt realise I had a choke on.

 

[SmashiusClay]

Yesterday's Squat day

Couldn't manage to log on yesterday so this is a day late.

Squats:

70 (154) x3
90 (198) x3
110 (242) x3
110 (242) x5
120 (264) x5
90 (198) x10​

Nice light intro back into squatting.

GMs:

10 (22) x8
30 (66) x8
50 (110) x8
70 (154) x2x5​

Partial powerrack squats:

160 (352) x5​

Weighted decline sit ups:

BW x5
10 (22) x5
20 (44) x5
30 (66) x5
BW x20​

Some pistols.

That's all folks...

 

[SmashiusClay]

Holy triceps death, Batman

Bench (1 second pause on chest):

20 (44) x10
60 (132) x5
80 (176) x3
90 (198) x3
100 (220) x3
105 (231) x3x3​

DB Bench:

32.5s (70s) x3x8​

Band dips:

Green x8
Green and a blue x5,4
Green x6​

JM Press:

40 (88) x8
50 (110) x8
60 (132) x6​

BORs:

70 (154) x5
90 (198) x5
100 (220) x5​

Various pullups and chins:

Super-widegrip behind neck pullups x5
CG Pullups x8
CG Chins x8​

Band face pulls, external rotations and gripper training.

 

[SmashiusClay]

Deadlift fuck-up day

Deadlifts:

70 (154) x3
120 (264) x3
150 (330)
170 (374)
185 (408)
195 (430)
205 (450) x0.9 (utter screw up, details in PR thread)​

Turkish get ups (decided to do odd lifts and cheer myself up):

10 (22) x2 each
15 (33)
20 (44)
25 (55)
30 (66)​

Side bends:

30 (66) x2x1 each​

Windmills:

30 (66) x5 each​

Gripper training, levering, external rotations, self flagellation for fucking up that deadlift.

 

[SmashiusClay]

Secondary bench day

Speed bench:

10 (22) x10
30 (44) x3x5
50 (110) x3
60 (132) x5x3​

Overhead press lockouts:

70 (154) x3
90 (298) x3
110 (242) x3
120 (264) x3
130 (286)​

A few sets of incline sit-ups, and some band face pulls, plus nail bending.

Kind of a desultory session, but then again I guess that's what you get less than 24hrs after a max dl session.

 

[Waxwingslain]

Bad luck on the judo mate.

 

[Zerocrew1984]

Bad luck on the judo mate.

Ouch! Just as smashy was about to forget about it.....burn?

 

[Waxwingslain]

Haha, sorry, pins don't count as losses in my book anyway.

 

[Zerocrew1984]

That's what THEY ALL say.....

 

[SmashiusClay]

Squat day

Squats:

70 (154) x3
90 (198) x3
110 (242) x3
130 (286) x5
140 (308) x3​

GMs:

50 (110) x5
70 (154) x5
80 (176) x5​

Front squats:

50 (110) x3
70 (154) x3
90 (198)
102.5 (225) (PR)
70 (154) x3x3​

Stretching, grippers and a little levering. Getting back to doing front squats again felt damn good. I should never leave these for so long again, they always do wonders for my squat when I take them seriously.

Haha, sorry, pins don't count as losses in my book anyway.

I always feel the urge to jump up and gesticulate wildly while screaming at the ref that I'm completely unhurt.

 

[Feature boy]

Haha, sorry, pins don't count as losses in my book anyway.

Heh, I need to remember this principle when people ask me about my wrestling record :icon_chee

 

[SmashiusClay]

Bench day

Bench (1 second pause on chest):

40 (88) x10
70 (154) x3
90 (198) x3
100 (220) x3
110 (242) x1+Fail (WTF? should be easy for at least two reps, was expecting a triple)
80 (176) xSome (think it was 8-10 odd)​

3 Board press:

80 (176)
110 (242)
130 (286) x1+Fail (obviously not my day, should get 5 on that)​

Turkish get ups:

20 (44) x2 each
30 (66)
37.5 (82.5) PR​

BB Bent presses:

Just used the bar (20kgs) for a a double each side​

Chins:

3x5​

Wide grip pullups x8

DB bench:

37.5s (82.5s) x3x5 (sort of PR but unimportant)​

Abwheel rollouts, curls, external rotations and stretching

 

[SmashiusClay]

Oly lifts day

Powercleans:

50 (110) x5
60 (132) x3
70 (154) x2x1
80 (176) x2x1
85 (187) x1
70 (154) x2x1​

One arm snatch:

20 (44) x2 each side
30 (66)
40 (88)
45 (99)​

BB Bent press:

20 (44) x5 each
30 (66)​

OH Squat:

40 (88) x5
50 (110) x3
20 (44) x10​

Front squat:

50 (110) x2x3
70 (154) x3
80 (176) x3​

Turkish get ups with 20kg for practice.

 

[SmashiusClay]

Shitty squat day

Squats:

20 (44) x5
70 (154) x3
90 (198) x3
110 (242) x3
130 (286) x3
140 (308) x1+Failure (hit pin and lost bar balance, pins were just a slot too high and I was going a few inches below parallel)
140 (308 x1+ Failure (Psyched out by last set, came down, started coming up and then just stopped, guy watching me had no idea why I dropped that one)
100 (220) x5 (Ultra deep, >6" below parallel)
120 (264) x3 (same as above)​

Front squats:

70 (154) x3
80 (176) x3
90 (198) x2x3​

RDLs (getting used to these again):

70 (154) x6
90 (198) x6 (nice and easuy but felt kinda of bamboozled from the misses and din't want to over-push it)​

Abwheel and hinging leg raises touching toes to bar, pinch lifting two 30lb plates, and some gripper training (including a few 2.5 closes).

 

[SmashiusClay]

Wednesday's Bench day

Completly forgot to post this.

Bench:

20 (44) x10
50 (110) x3
70 (154) x3
90 (198) x3
100 (220) x3
110 (242) x3
82.5 (181) x10​

Chins:

BW x5
10 (22) x5
20 (44) x3x5​

Dips:

Green band x3x8​

Band face pulls, reverse curls, curls, wrist curls, JM press, skullcrushers, zig-zags, and a shit-load of pinch grip lifts (working on amongst other things two-fingered pinch using just my pinky and ring finger). A couple of the guys I lift with regularly had expressed an interest in nail bending so I had brought some nails down, bent a few to demonstrate technique and then gave them a go.

 

[graedy]

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