Strength training for the puny

[FATKID]

Thanks for the pointers, Smashy.

Nice work on the OHP and GM's.

 

[SmashiusClay]

Glad you liked the GMs, my hamstrings sure as hell didn't

 

[SmashiusClay]

Yesterday's lifting session

Clean variants:

50 (110) PC + HC
60 (132) PC + HC
70 (155) PC + HC
80 (176) PC + HC
85 (187) PC (ugly as fatty at a strongman comp)
60 (187) PC x5
70 (155) PC
80 (176) PC​

Deadlifts:

100 (220) x3
130 (286)
150 (330)
170 (375) Still haven't got any chalk and my grip was going to hell​

Hang power snatch:

40 (88) x3x10​

Focus on hip drive and exploding through the last stage of the pull.

Cable rows:

50 (110) x5
70 (155) x5
80 (176) x5​

 

[dexter c]

Ello Smash, what are you doing with yourself nowadays?

 

[Cap'n]

85 (187) PC (ugly as fatty at a strongman comp)
60 (187) PC x5

So 85 kgs and 60 kgs actually weigh the same in pounds? Interesting.

 

[Sledge Hammer]

Where you been, smashy? work keeping you busy? we got 8+ pages on chest hypertrophy. its anarchy.

 

[SmashiusClay]

Ello Smash, what are you doing with yourself nowadays?

Just started this week at GNC, got myself a job as a supervisor there. Saw my orthopedic specialist yesterday, will have surgery within 13 weeks (waiting on date), after which I'm out of commission for 6-8 weeks.

So 85 kgs and 60 kgs actually weigh the same in pounds? Interesting.

I turned the gravity up, duh.

we got 8+ pages on chest hypertrophy

That is unacceptable, we need at least 20, most important subject we could be discussing. *does cable crossover flies until he can really feel the burn*

Should be able to lift this afternoon/evening. Thinking z-deads, squats, bench and t-bar rows. But we'll see what I feel like when I get there.

 

[SmashiusClay]

Zercher Deadlifts:

65 (143)
85 (187)
105 (231)
115 (253)
125 (275)​

Bench Press:

60 (132) x3
70 (155) x3
80 (176) x3
90 (198) x3
100 (220) x3​

T-bar rows:

20 (44) x5
40 (88) x5
60 (132) x5 traps started to kill me, had to call it​

Squats:

65 (143)
85 (187)
110 (242) x10​

Start bleeding everywhere on tenth rep lockout, had to skip the next ten reps

ab wheel rollouts, pissed about on leg curl machine.

 

[Feature boy]

Bleeding? That time of the month, eh?

 

[SmashiusClay]

Bleeding? That time of the month, eh?

Time of the month where I increase the blood pressure in my head enough to blow out the veins in my nose? Yup.

 

[Feature boy]

Ah, just as I suspected.

 

[SmashiusClay]

Zercher deads:

105 (231)
125 (275)
137.5 (302.5)​

Still keeping these light while I'm rebuilding.

Overhead Press:

65 (143) x3
75 (166) x3
85 (187) x2*
70 (155) x3x3​

*Only 6 kgs off PR and got two reps, pushed the last one forward instead of up, would have had three if I hadn't had to meander under the bar for the lockout and burned a load of energy.

Cable row:

50 (110) x5
80 (176) x3x5​

Some lat pull downs, hypers and leg curls. Did some grip training and got the 2.5 for four reps, followed by some timed #2 closes, feeling good about refocusing on the 3 for the next little while and really trying to conquer that one, doubt i'll get a certifiable close but if i can shut it from parallel I'll be happy.

I lost focus today and didn't really get enough done. I need a program to get focused. Trying to decide whether or not to just go old school with a pull/press/squat split or if I want to modify the 5x5 to work my OHP. Don't want to start a smolov until my squat is back to a semi-decent level to start from and I know that I have at least 4 weeks before my surgery.

Thinking i'll play around with the 5x5 spreadsheet and see If I can get something that looks like fun.

 

[Gavin LeFever]

why are you t bar rowing?

 

[Cap'n]

why are you t bar rowing?

What's wrong with t-bar rows?

 

[SmashiusClay]

why are you t bar rowing?

Works my upper back without straining my back after heavy lifting, forces me to not cheat. They're one of the few machineish type things I quite like, cable rows is the other one i use regularly and I'm doing some light leg curls as some sort of half hearted injury prevention.

My current plan has me toning down the squat weights on the 5x5 to allow for my deconditioned state and starting on the second day of the first week (so I can get going today). Any complaints/suggestions are welcome.

 

[SmashiusClay]

5x5 Mk...actually I've lost count, let's call it 'project y', project x sounds too cool and I want to save it for something better - week 1, day 2

Bench Press:

60 (132) x3
80 (176) x5x5​

Speed deads:

105 (231) x3
125 (275) x3
145 (319) x5x1​

Squats:

55 (121) x3
75 (166) x3
87.5 (192) x5x5​

My work has decided to start stocking posing oil and competition grade fake tan, I had to find a place to keep that stuff.

*scrubs at fake tan stain on hand that only he can see*

All the perfumes of Arabia will not sweeten this little hand.

 

[Sledge Hammer]

Are you going to be able to cert on the bastard before your surgery? or are you waiting till after the operation?

 

[SmashiusClay]

I'll need to bend it first, not sure when that'll be, will probably get a bending session going on monday and see what happens. If I get it in the next few weeks there's a chance I'll do it before surgery (still don't have a date) if not I'll have to see where I am after surgeruy, no idea what it'll do to my wrist strength.

 

[Firebrace]

5x5 Mk...actually I've lost count, let's call it 'project y', project x sounds too cool and I want to save it for something better - week 1, day 2

Bench Press:

60 (132) x3
80 (176) x5x5​

Speed deads:

105 (231) x3
125 (275) x3
145 (319) x5x1​

Squats:

55 (121) x3
75 (166) x3
87.5 (192) x5x5​

My work has decided to start stocking posing oil and competition grade fake tan, I had to find a place to keep that stuff.

*scrubs at fake tan stain on hand that only he can see*

All the perfumes of Arabia will not sweeten this little hand.

Out, damned spot! Out, I say!



....I hope you guys know your Shakespeare otherwise I look like a fool.

 

[SmashiusClay]

*applauds*

at least one person got it, makes me happy i can bring some culture to this place.