Strength training for the puny

[Zerocrew1984]

i looked around on different pharmacy websites and i dont think they sell them here otc.

 

[SmashiusClay]

Don't blame me because none of you colonials can spell properly.

"some english MCs get it twisted
start saying cookie instead of biscuit"

20pts for the reference as always.

Graedy - no you're missing the point, first you sniff tha ammonia, then you slap yourself into a frenzy, I'm a fan of the both hands at once approach.

 

[Sledge Hammer]

i looked around on different pharmacy websites and i dont think they sell them here otc.

i am sure they sell them at your local "chemist", but you can always order them online:

http://www.prowriststraps.com/ammon...powerlifting_smelling_salts?xtr=criticalbench

 

[SmashiusClay]

http://www.first-aid-product.com/industrial/ammonia-inhalants.htm

http://www.medshopexpress.com/10004883.html

http://www.prowriststraps.com/ammonia_inhalants_ammonia_caps_powerlifting_smelling_salts

That took 30 seconds of my time to find,

 

[Zerocrew1984]

i know they sell them online i was just wondering if i could stop by my local walgreens today and pick some up.

 

[mschatz]

surpassing your big 3 total is what gets me up in the morning

 

[SmashiusClay]

surpassing your big 3 total is what gets me up in the morning

*pities the misses*

 

[graedy]

Next year I gonna organize a "Saint Wilhelms best of psyche ups". Get ready to film some scarry stuff for it

 

[SmashiusClay]

Next year I gonna organize a "Saint Wilhelms best of psyche ups". Get ready to film some scarry stuff for it

Here's the best one I've filmed so far, see third lift - http://www.youtube.com/watch?v=LxdxCt4_SHY

 

[Zerocrew1984]

please describe.

 

[SmashiusClay]

I should probabl;y mention the reason I didn't log any bjj on thursday, lifting on friday and the reason I'm not going to bjj today is that I can barely walk. I've spent way too long away from the weights. thought I wasn't really pushing too hard and was keeping low volume, but i still feel like I got hit by a car.

This really sucks, hopefully I'll be back to a normal state in a week or two and be able to start rebuilding my strength, cardio, grappling ability, muscular endurance... okay pretty much everything got fucked while I was moving with the exception of grip strength.

 

[Zerocrew1984]

you should have been doing burpees this whole time....

 

[SmashiusClay]

you should have been doing burpees this whole time....

I don't like you.

 

[Zerocrew1984]

Where's your grip work now????

 

[SmashiusClay]

Where's your grip work now????

Did some yesterday, warmed up on the 2, closed the 2.5 once left-handed and a few times with my right. Then bent some nails, levered a sledgehammer and did some wrist roller work.

 

[Zerocrew1984]

Im glad you did that instead of burpees....screw conditioning! hah!

 

[SmashiusClay]

Early afternoon steel bending

Sledgehammer levering warmup

4 60D nails to warm up
1/4x6 fbbc round
1/4x5.5 fbbc round
1/4x6 grade 5
1/4x5.5 grade 5
1/4x5 grade 5 (PR)
1/4x6 grade 8 (failed, so I cheat kinke dit ot 90degrees and crushed it down)

Sledgehammer exercises and gripperage to finish.

Evening gym work

Squats:

50 (110) x5
80 (176) x5
110 (242) x5
100 (220) x3 (3 second pause squats)​

Slowly starting to get the feel back for squatting.

Rack pulls (top of knee cap):

80 (176) x3
110 (242) x3
150 (330) x3
170 (375)
190 (418)
210 (462)​

Leg press machine:

30 (66) x10 (getting the feel for it)
80 (176) x5
100 (220) x5
120 (264) x5
140 (308) x5
160 (352) x3
180 (396) x3
190 (418) (that's as high as the machine goes)​

This was a selectorized machine and the weight goes straight up, so you lift the weight you choose, rather than the 45 degree machines where you lift 70%. The reason I was playing about on this thing was partly to get some extra leg work in without the same level of beating squatting gives me, but also because I need to be able to train without my arms in the near future and this seems like a better alternative thna not training at all.

DB Bench:

22 (48) x5
26 (57) x5
37.5 (82) x5
28 (61) x3x10​

Pullups - okay what genius decided to chrome a smooth pullup bar? Slippery as a motherfucker, in future I'm clocking whoever's in the smith machine with a db and using that.

Roman-chair type looking thing back extensions:

3x20​

 

[SmashiusClay]

Cardio type crap

Just got a hear rate monitor (was 75% off and might inspire me to run more often), decided to work out the DOMS this morning with a 20 minute run, Walked 6-7 minutes to the local park, ran laps, keeping my heart rate in 155-170bpm range. Walked home, stretched.

 

[SmashiusClay]

Why I didn't lift for the last little while

Been feeling a tweak in my right knee, pulls just above the kneecap every time I bend it as I'm walking down the stairs. Decided to rest it for a while.

Today's lifting

Return to cleans (PC+HFC=1 REP):

50 (110) x3
60 (132) x3
70 (155)
80 (176)​

Did plate flipping thingies between sets, was snatch pulling a plate and pulling my hand back at the apex so it flipped 180, then catching with my other hand. Was doing sets of 10, started with a 5kg, went to 15kg. Rather amusing way to beat up my thumbs and pinch strength.

Z-Deads:

80 (176) x3
90 )198) x3
100 (220) x3​

Pause Bench:

65 (143) x5
85 (187) x5
95 (209) x5
105 (231) x3​

Rows:

70 (155) x8
80 (176) x5
90 (198) x3x5​

Dips:

BW x3x8​

Face pulls (rope grip thingy):

5 (11) x10
10 (22) x8
15 (33) x3x6​

Tricep pressdowns:

Tate says I'm allowed to x3x8​

STOP, HAMMERcurl TIME!

External rotations x3xSome

20 rep squat attempt:

100 (220) x8​

Knee twinged on 7th & 8th reps, decided dicretion was the better part of valour.

HIIT (concept II rowing machine, set to 10):

500m warmup in 2mins
30s on 15s off, hard as possible x8
Try to keep down breakfast x1​

 

[Zerocrew1984]

good workout and nice volume.