Strength training for the puny

[SmashiusClay]

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.

Nah, i'm sticking with 'it puts the weight above its head...' as a near perfect wilhelm's slogan. It expalins our love of overhead lifting and the fact we identify with serial killers. Two birds with one stone.

 

[Stonebreaker]

Slogan aside, I'm not sure that I'm buying the St. Wilhelms' identifying with serial killers bit. You? Sure. Barut (is he a member)? Absolutely. Bacon? A bit of a stretch. Fatty? Not a chance, unless he's really, really good at hiding his true colors.

 

[bacon]

What? You don't think I could kill people? You're probably right. A bunch of people I work with were standing around the water cooler commenting on the VT massacre and what they would have done, had they been in on of the classes. You would have thought I worked with Charles Bronson, Chuck Norris and John Wayne if you heard it. All the tales ended up with the bad guy dead, except mine. I would have put a round in his balls and then used the butt of the gun to pulverize every single one of his fingers to make sure he'd never be able to hold, let alone fire a gun again. Then one round in each knee cap. Then I would have demolished his nose with my heel. If I had time, I would have ripped one of his ears off and showed it to him. I wouldn't have killed him.

Now I ask you, what would deter future crimes of this magnitude more? A dead body, or a really disfigured piece of shit without the use of his hands or legs?

Serial Killer? Not me. Spitefull fucker with an imagination? Yep.

 

[Stonebreaker]

I didn't say that I thought you couldn't kill people, just that you probably aren't a serial killer. Mass murder (or, since you brought it up, mutilation) is a whole 'nother can o' worms.

 

[Mickey's]

I would have put a round in his balls and then used the butt of the gun to pulverize every single one of his fingers to make sure he'd never be able to hold, let alone fire a gun again. Then one round in each knee cap. Then I would have demolished his nose with my heel. If I had time, I would have ripped one of his ears off and showed it to him. I wouldn't have killed him.

Ah, a man for the theatrics. And your plan sounds about right for vengence.

 

[bacon]

Notice he picked foreign language classes. I always wondered if this was intentional. Can you imagine if he would have walked into a wood or metals shop? Oh the fun you can have with a plasma cutter.

 

[the_w1se]

Nah, i'm sticking with 'it puts the weight above its head...' as a near perfect wilhelm's slogan. It expalins our love of overhead lifting and the fact we identify with serial killers. Two birds with one stone.

Slogan is perfection!

 

[SmashiusClay]

Hands, what would I use those for when lifting

Bench (paused):

30 (66) x3
50 (110) x3
70 (155) x3
90 (198) x3
100 (220) x3
105 (231) x3​

1-Board press:

90 (198) x8,6,6​

Pullups:

BW x3
30 (66) x3 (didn't seem to be able to do these today, no idea why but 3 reps with 30 was a monumental struggle)​

Squats:

70 (154) x3
110 (242) x3
130 (286) x3
145 (320) x3​

Zercher squats:

70 (154) x3x3
90 (198) x3
120 (264) x3 PR​

Zercher deadlifts (from the floor, beyotches!):

70 (154) x3
80 (176)
90 (198)
100 (220)​

Bulgarian split squats:

10 (22) DB in each hand x3x6 per leg​

Bent some nails (got a slightly harder nail than before today), did some gripperage and some stretching.

 

[finnegan]

Just curious, what was your arm position of the Zercher DLs? Nice job, btw.

 

[SmashiusClay]

Just curious, what was your arm position of the Zercher DLs? Nice job, btw.

I just wrap my arms under the bar with them about shoulder width apart with my elbows pulled into the front- side bits of my rib cage. I'm still playing around with what to do with my hands while lifting, at the moment I've got them so the left hand is holding my right fist, but I've also tried it the other way round and with my finger interlinked or just pointing them straight up.

 

[finnegan]

I just wrap my arms under the bar with them about shoulder width apart with my elbows pulled into the front- side bits of my rib cage. I'm still playing around with what to do with my hands while lifting, at the moment I've got them so the left hand is holding my right fist, but I've also tried it the other way round and with my finger interlinked or just pointing them straight up.

Okay. I managed to get under the bar off the floor last night. I had one roll off at 275 using the same method you described, but otherwise it remains my favorite variation. My legs are killing me from taking that wide of stance (feet about 2 inches from the plates). Any suggestions on an assistance lift to help with this?

 

[SmashiusClay]

Okay. I managed to get under the bar off the floor last night. I had one roll off at 275 using the same method you described, but otherwise it remains my favorite variation. My legs are killing me from taking that wide of stance (feet about 2 inches from the plates). Any suggestions on an assistance lift to help with this?

I actually found that the super wide stance was a bad idea for me and had more luck coming in to about 18" between my heels, but that may be entirely down to body type.

I'm thinking, sumo deads, normal deads, zercher squats, sldls, deads stood on blocks or with a snatch grip, RDLs and of course GMs would all be excellent assisstance work. Of course ultra wide stance squatting would also help with the depth issue.

combine some of those with a decent stretching regime and you should be in the money.

 

[Cap'n]

I actually found that the super wide stance was a bad idea for me and had more luck coming in to about 18" between my heels, but that may be entirely down to body type.

I'm thinking, sumo deads, normal deads, zercher squats, sldls, deads stood on blocks or with a snatch grip, RDLs and of course GMs would all be excellent assisstance work. Of course ultra wide stance squatting would also help with the depth issue.

combine some of those with a decent stretching regime and you should be in the money.

Funny, we've turned a deadlift assistance into a main lift requiring assistance lifts.

 

[SmashiusClay]

Funny, we've turned a deadlift assistance into a main lift requiring assistance lifts.

Why the fuck not?

 

[Feature boy]

Anybody know any good assistance lifts for hammer curls?

 

[SmashiusClay]

Anybody know any good assistance lifts for hammer curls?

 

[finnegan]

Funny, we've turned a deadlift assistance into a main lift requiring assistance lifts.

It will be interesting to see what happens to the normal DLs after this.

 

[Cap'n]

It will be interesting to see what happens to the normal DLs after this.

EXPERIMENT!!!!

I will only do zercher squats and deadlifts for two months. After which I shall test my regular Squat/DL.

 

[Standard]

EXPERIMENT!!!!

I will only do zercher squats and deadlifts for two months. After which I shall test my regular Squat/DL.

We will need a control group as well

 

[Cap'n]

We will need a control group as well

I'll clone myself then.