Strength training for the puny

[Zerocrew1984]

Because we do what we want. Deal with it. sucka

 

[Stonebreaker]

History of American football

As far as I can tell, it's still called "football" because it descended from the same proto-medieaval death-sport that rugby and football/soccer descended from, and nobody has bothered to change the name.

 

[mschatz]

Hmm... I always thought that Alan was a male name...

burn...

 

[SmashiusClay]

Alan got PWNT day

Zercher deadlifts:

70 (154) x3
100 (220)
120 (264)
130 (286) (PR)
137.5 (303) (PR and smashing the race between me and Alan into the ground*)​

*Unfortunately my camera ran out of charge and I couldn't record this, I'll go again on monday.

Fake stone lifts:

60 (132)
70 (154)
80 (176)
87.5 (192)​

First time doing these, they were fun as all hell, but the feeling of trying to lean back and roll the weight up your chest is fucking weird.

DB rows:

35 (77) x3x8​

Dips:

BW x5
Green band x3x8​

2 handed pinch (2 45s with extra weight on pin through middle):

90
112
123
134
145 (PR)
156 (PR)
112 x3​

Face pulls with bands, kelso shrugs, external rotations.

STOP, HAMMERcurl TIME!

Stretching.

Today was ridiculous fun, stone lifting and zercher deads.

 

[fat_wilhelm]

Nice Zercher!

 

[Cap'n]

Go to hell Smashius. Go to HELL.

...Race to 350?

 

[the_w1se]

damn that zercher deadlift is awesome

 

[SmashiusClay]

Go to hell Smashius. Go to HELL.

...Race to 350?

Hell yes, that's twice BW for me so that's actually my next goal. Want to make this more interesting?

damn that zercher deadlift is awesome

Would be way more awesome if I could have charged the battery in my damn camera. *sulks*

 

[Zerocrew1984]

Alan got PWNT day


STOP, HAMMERcurl TIME!

.

HAHA.

good job on the zercher i guess? i haven't tried them yet but from the sound of everyone crying out in joy and pain, im sure they are awesome.

How were the stares at the gym when you set up the "stones"? or are they use to you doing "weird" lifts by now?

 

[SmashiusClay]

HAHA.

good job on the zercher i guess? i haven't tried them yet but from the sound of everyone crying out in joy and pain, im sure they are awesome.

How were the stares at the gym when you set up the "stones"? or are they use to you doing "weird" lifts by now?

I lift in a PL gym so people are much more tolerant and most of them are used to me doing bb bent presses and turkish get ups by now. The stones vid was actually e-mailed to me by a friend who I train with so we were actually playing around with it together.

Give zerchers a try, your starting strength in the dead will love them.

I'm thinking my platfrom for 'stone' lifting will be pretty simple, just a bunch of 2x4s running across the powerrack, with another running perpendicular to them underneath that holds them together and secures it in place by overhanging the pins so it can't slide sideways. Trying to decide whether I should make it two layers thick, or if one will hold anything I'm likely to dump on it. Unfortunately I didn't have a tape measure so I won't be able to work out how muc hwood I need until monday, after that it's a quick trip to the DIY store and 20 minutes work with a saw and hammer and I'll be good to go.

 

[SmashiusClay]

WAP: extra grip work

Steel bending - bent a tougher M8 bolt, this one was unthreaded along most it's length and slightly better steel than the ones I've done before that weren't threaded. I've made some minor technique adjustments and I've got way more power, I'm now a little further apart with my hands, the steel's ends are now just inside the pads of my thumbs, and I'm concentrating on really exploding onto the nail and folding it to about 45 degrees in one smooth bend. I'm then turning it over and finishing it with my fingers interlinked and a chest and hand crush. I've also found that cncentrating on pulling my shoulderblades together and flexing my rhomboids (I think its them anyway, the ones between my scapulae that point down, may be inferior head of the traps) makes the initial bend much easier. The other thing is using the Pride theme to psyche myself up - this is now used for all heavy bending ( http://www.youtube.com/watch?v=bkdQxJ50eJI )

Gripper training - 2.5 timed holds, only a second or two left handed but managed about 7s with my right, improving pretty rapidly on these. Then did some #2 timed holds.

In other news - I just got my copy of Eddie Bravo's mastering the rubber guard book from amazon, haven't had a chance to really study it, but from a cursory glance there appears to be a lot that I can use to develop my no-gi game. The production is also near infinetly better than 'jiu-jitsu unleashed', full colour photos and two angles on each stage in the technique.

In even better news - The semi final of the league playoffs in rugby is this afternoon, Tigers vs. Bristol. GO TIGERS.

 

[Zerocrew1984]

Go Bristol!

 

[SmashiusClay]

Go Bristol!

Don't tempt me to smack you with the ban hammer.

 

[SmashiusClay]

MMA conditioning

Decided to start detailing at least the odd training session, so you guys (haha, I still believe anyone reads any of the training posts) can see how I train.

Bag Work: Bas Rutten thai boxing cd, 10 rds. Working on changing my levels more often and changing which kick I throw after the straight left (I'm a southpaw BTW). Was really concentrating on putting some snap in my lean-away lead low kick off the straight left in the early rounds and then on following that kick with a second straight left in the later rounds, this mimics one of my favourite strategies and is reliant on not throwing the right kick off a shuffle step, but instead using a body lean so that I can stay in range while still moving my head out of range and allowing me to load up my back leg and drive forwards to hammer in the second straight left.

Burpees: 1x20 at rapid rate with pushup, was already breathing hard from the bag work so these were a nice finisher.

Cooled down with some skipping, focused on quick shifts between patterns and fast, light footwork.

Quote of the day - "If you're going to kick, kick good" - Bas Rutten

 

[the_w1se]

the rubber gaurd is kick ass if your flexible.

 

[SmashiusClay]

the rubber gaurd is kick ass if your flexible.

you're - sorry but that one has always bugged me for some reason.

I am actually very flexible (you'll hear me tout 'stretching scientifically' by Thomas Kurz here regularly, and with good reason), and use rubber guard a fair bit, I tend to just use it to set up triangles, arm bars and gogoplatas at the moment, it's not really a deep part of my game and really need to give it more of my time. But then I mostly grapple in the gi where it's less useful.

 

[the_w1se]

yeah rubber gaurd would benefit no gi very well. im not profecient enough in bjj to do anything to crazy but armbars from down in the rubber gaurd are awesome. or a gogoplata where you finish it off by grabbing your toe, the foot that is under his chin..with the same side arm. that always gets thr crowd cheerin haha.

 

[Zerocrew1984]

I've actually been to Bristol. Don't hate.

 

[mschatz]

[(I'm a southpaw BTW)

I hate southpaws, everything comes at me all backwards

 

[Standard]

I hate southpaws, everything comes at me all backwards

*switches stance*

*attempts flying omoplata*

*knocks self out cold*