Strength training for the puny

[Stonebreaker]

Let me guess: the ref was Herb Dean? :icon_chee

 

[SmashiusClay]

Let me guess: the ref was Herb Dean?

Ken was fuqed he took half a dozen elbows to the face and made no attempt to defend himself, I'll defend Herb to anyone on that call, had he waited any longeer Shamrock would have eaten dinner through a straw.

I did some lifting yesterday on the 5x5, did paused bench up to a set of 5 with 95kgs, pullups building up to 15kgsx5 and squats up to 120kgx5

Also did a bunch of sledgehammer pissing about the other day.

 

[Stonebreaker]

'Twas a joke. Dean caught flack for Ortiz/Shamrock, and even Mir/Sylvia, but not from me.

If your park bench didn't want the fight to get stopped, it shouldn't have gotten itself into a postion where the ref might stop the fight.

 

[SmashiusClay]

5x5 Mk.4 Week 2, Day 2

Push press:

20 (44) x5
50 (110) x5
67.5 (148.5) x4x5, 4*​

*last rep went screwy cos I caught the previos negative too low and I lost it forward

Deadlifts:

90 (198) x3
110 (242)
130 (286)
150 (330)
170 (375)
185 (408)​

BORs:

70 (154) x3x8​

Bent over lateral raises, lateral raises, curls, wrist curls.

Conditioning:

Powerclean and press - 40 (88) x3x10 (fast with short breaks between sets)​

Grippers and levering.

 

[SmashiusClay]

Tore can of spinach in half x1

 

[SmashiusClay]

5x5 Mk.4 Week 3, Day 1

Today was proper shite I tell thee.

Bench:

30 (66) x3
50 (110) x3
70 (154) x3
80 (176) x5
85 (187) x5
90 (198) x5
100 (220) x5
105 (231) x3*, 2​

* third rep came down way too high and was a real struggle to complete, scapulae were all over the place so I had to reset for last two reps.

Squat:

70 (154) x3
90 (198) x3
100 (220) x5
110 (242) x5
120 (264) x5
125 (275) x5
132.5 (292) x5​

Forgot that if I don't do my pullups before squats I'm way too knackered to get all my sets so had to do two warmups and then my high set.

Pullups:

BW x5
10 (22) x5
25 (55) x5​

Gripper work, stretching.

 

[SmashiusClay]

The DOMS fairy gave me a good kicking

Push press:

10 (22) x10
30 (66) x10
50 (110) x5
60 (132) x5
75 (166) x2x5​

No cleans or snatches because my hamstrings aren't speaking to me, ditto for overhead squats.

Some band facepulls and gripper work.

 

[SmashiusClay]

5x5 Mk.4 Week 3, Day 3

Bench (paused):

20 (44) x10
70 (154) x5
80 (176) x5
90 (198) x5
97.5 (215) x2x5​

Pullups:

15 (33) x5x5​

Squats:

70 (154) x5
100 (220) x5
115 (253) x5
125 (275) x5
145 (319) x4 (PR) (missed fifth rep because it caught on a pin at the bottom)​

I actually missed a set out between 125 and 145, nevermind.

Conditioning

Clean and press:

40 (88) x3x10​

Complex:
Clean and press x10
Back squat x10
BOR x10

40 (88) x3 1 minute breaks in between while I tried to find my lungs.​

 

[BJJ in Chicago]

Just wondering how the fight training is coming. Are you planning on adding anything about your skill training into the log?

 

[SmashiusClay]

Just wondering how the fight training is coming. Are you planning on adding anything about your skill training into the log?

I only post conditioning and MA stuff once in a blue moon, I find it kind of tesious to sit here and recount everything I did (I ever tell you about the skill-longer, best idea EVA!!), I think there is some benefit to be had from it but I just can't be bothered.

At the moment I'm just going back to training judo with my club after the holiday and I've recently started training with my old Sambo club again (first place I learned grappling). I'm hoping to finallly get my arse to a dan grading for judo in the next month or two (it's been over a year and I haven't gone to one due to schedule clashes), I'm also looking to go back to competing in Sambo, I think the British championship is up soon so I fancy crahing that and trying to rip some limbs off for my collection.

Don't really have the time for striking and mma training at the mo, although one of the guys from the unis kickboxing club want's to organise an mma even for the guys from the different fight sports, I want a kareteka.

 

[SmashiusClay]

I benched a bit.

 

[Feature boy]

Damn bench monkey...

 

[SmashiusClay]

Damn bench monkey...

Exams begin tomorrow so I didn't want to do too much and feel like death tomorrow.

 

[Feature boy]

My statement still stands. You should have curled instead.

*dodges flying objects*

 

[SmashiusClay]

It puts the weight above its head or else it gets the hose again

Push press:

30 (66) x5
50 (110) x5
60 (132) x5
70 (155) x5
80 (176) x5 (PR, easy)
60 (132) x5x5​

Weighted pullups:

BW
10 (22)
20 (44)
30 (66) x5 (PR)
BW x3x5​

Gripper work:

Closed the 2.5 a bunch of times
Cheat closed the 3 (hand on spring) PR
Bnuch of 2 timed holds​

Stretching, nail bending, and rotator cuff stuff.

 

[SmashiusClay]

Ah fuck it...

Halfway through what was supposed to be my first bench work set I realised my heart wasn't in it today, these damn exams have left me way too mentally drained. It's not that my body is overtrained, I closed the CoC#2.5 just before I started lifting, so my cns should be fine, it's just a level of mental fatigue.

Bench:

30 (66) x5
50 (110) x3
70 (155) x3
90 (198) x3
100 (220) x3
Fuck this I'm going to do zercher squats for fun instead x1​

Z-squats (wide stance to just below parallel):

50 (110) x5
70 (155) x5
90 (198) x3
110 (242) x3
Those were fun​

, I'll do them again soon, can definetly feel my back and core working overtime to steady the weight. didn't really push them today, will have to see where my limit is some other time.

Also did some gripper work and will probably do some light stretching and rotator cuff work later.

In other news I got an e-mail offering me the chance to fight in a university open mma comp. will have to chek my schedule but I hopefully can do it. will be in mid-june. If it goes ahead I may start recording my MA training in here, although don't expect Waxwinslain's rainman style recall of detail.

 

[Stonebreaker]

It puts the weight above its head or else it gets the hose again

I wanted to find a bigger image. Perhaps I shall later.

 

[mschatz]

Tore can of spinach in half x1

Did you then eat the spinach straight from the can? Because that would be sweet

 

[SmashiusClay]

Did you then eat the spinach straight from the can? Because that would be sweet

I ate some of it from the can, the rest got mixed into the left over curry from the previous night.

Stonebreaker - I was actually lobbying for that to be on the back of the St W's shirts.

 

[Stonebreaker]

I'm assuming that you're referring to the weight/hose line, and not an image of Jame Gumm asking about your dress size.

I think Dr. Lecter's "What a collection of scars you have. Never forget who gave you the best of them" might work for the back of a St. Wilhem's shirt a bit better.