Strength training for the puny

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SmashiusClay said:
Yesterday
...sledge levering (4 letter PR on 14lber)...

Sub wrestling, no-gi, with a mate. Highlights - was turtled in north-south, hook an arm and roll to reverse scarf-hold...
Click to expand...

Was your turtle roll something like this?

Juniorroll.gif


If so, it's my favorite reversal...very simple, but oh so effective.

Also a request: can you video your sledge levering? I'd like to start trying some levering.
 
That's the one, i'm just not clearing the arm and using reverse scarf hold (ushiro kesagatame?), the z-lock from there is very quick, nobody sees it coming and it's brutally efficient, can pretty much pull your head clean off from there.

Here's a video of levering done by Urban, this is your basic levering workout and just doing these four excercises will quickly lead to monstrous forearms. http://media.putfile.com/4-basic-levering-exercises

I may well do a whole thread on sledgehammer excercises, I've brought it up before but no-one was really interested, there's a whole bunch of odd stuff that can help you progress (overhead tricep extension levering, weaver FW or a double hamer lift anyone?).

I reccomend marking up your hammer so you can know where you're choking up to and can measure your progrssion more easily (my hammer has a rubber handle with lettering that I use but a tape measure and permanent marker will see you right).
 
I never realized Urban looked so much like Napolean Dynamite.


I half expected him to skip off in a semi-girlish trot with his arms at his sides.























please don't ban me Urby:redface:
 
Alan Goode said:
I never realized Urban looked so much like Napolean Dynamite.


I half expected him to skip off in a semi-girlish trot with his arms at his sides.
Click to expand...


First time I saw that vid urban had posted it under the title "A depressed Napoleon Dynamite looking hobbit demonstrates some levering excercises" so I think you're safe.
 
Soehow this fucking putfile doesnt work for me. Use youtube for gods sake!
 
graedy said:
Soehow this fucking putfile doesnt work for me. Use youtube for gods sake!
Click to expand...

Urban's vid not mine, blame him. It's in quicktime, have you got a recent version?

Anyway I guess i'll film myself fucking about with a hammer tomorrow afternoon and then take screencaps to show the different moves. Thread will go in the main forum, part of the reason for doing this is it isn't very well explained in the FAQ so I can just update that with a link.
 
Yesterday

AM:

1.5 mile run - slow steady pace, nothing overly strenuous.

Steel bending, fairly light - bent a few 1/4x6" DU

Sledge levering - minor PR moved an inch or two further down.

PM:

Cleans:
40 (88) xPC + HCx3
50 (110) xPC +HCx3
60 (132) xPC +HCx3
70 (155) xPC +HCx2
80 (176) xPC +HC (Hang clean PR) +FC​
* PC = power clean, HC = hang clean (catch in fronts squat position), FC = full clean.
Front squats:
20 (44) x3
50 (110) x3
70 (155) x3
90 (198) x3
100 (220) x3
110 (242)​
Dips:
BW x3
20 (44) x3
30 (66) x3
40 (88) x3
50 (110) x3
60 (132) x3 PR​
CHINSMUTHAFUCKER!!!!:
20x3 30s break between sets​
External rotations, plate cursl, pinky and thumb hub pinches, stretching.
 
Zerocrew1984 said:
Care that i helped or care that you passed 1000 posts.....im thinking both....
Click to expand...

Yup.

I'm taking the weekend light, went for a 2 mile walk earlier and will go do some drilling it and doing X with a friend, may involve hitting a tyre with my hammer but that's more for fun than anything else. Will probably bench, work pullups and do front squats on mon, I like front squats and should do them more.
 
I refuse to believe that the guy in that video is Urban. I pictured someone COMPLETELY different, more...Popeye-ish. Regardless, thanks for the link...gives me a levering starting point.
I'll be watching for your thread.
 
Left lat is still royally fucked from friday, may not train at all today.

Yesterday - mma training

Went a d trained with a friend, took him for a few rounds on spot pads and then a touch of light sparring and defensive drills, finished up working thai clinch drills. Nothing major.
 
Ian's log made a passing reference to being in Cambridge. Not sure if you're still up there or not, but if you are: beware. He might have taken your idea of "sparring" with him to heart. :)
 
Okay fuck, wasn't my lat it was my intercostal (SP?) muscle between ribs, can't even breathe at the mo, feel like shit, anything above walking makes me wince and even that causes twinges.
 
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