Strength training for the puny

[SmashiusClay]

Grip training

Grippers:

#2 closes x3x1 each hand
#3 close right hand, failed with left (BIG FUCKING PR!)
#2 strap holds​

that'll do for today.

 

[ghostwipe]

t bar rowing?

*teabag

 

[SmashiusClay]

Feel like shit, got a cold coming on from the feel of things, I'm taking today off, might train after work tomorrow if I feel up to it, if not project y will have to wait til monday.

 

[mschatz]

Feel like shit, got a cold coming on from the feel of things, I'm taking today off, might train after work tomorrow if I feel up to it, if not project y will have to wait til monday.

Post-worthy? You bet your ass

 

[SmashiusClay]

Post-worthy? You bet your ass

Fuck you, this is a log of my training, the reasons i'm not training are an important part of that. Which brings me to the fact I'm not training, because I feel like absolute shit.

 

[SmashiusClay]

Training in the shitter right now, had a trapped nerve in my lower back and have been studying to take my retail management test tomorrow, trying to cram a 12 week course into 3 days. Will hopefully be back to training tomorrow evening.

Did get a CoC#3.5 the other day, thing is very cool, much harder than my 3, will take a long, long time before i'm ready to close it.

 

[Zerocrew1984]

I think i may have a messed up wrist thingy. its like a bump right on the wrist, it sightly hurts but its more like an ache.

what can i do so my wrists dont get screwed up like yours.

 

[SmashiusClay]

Wrist roller, use one religously, it's what made me able to lift heavy and grapple pain free.

Will go to gym in a few hours.

 

[SmashiusClay]

Project Y - Take 2 - Week 1, Day 1

Pre-gym:

light gripperage with #2
Bend a bunch of 60d nails DU
Bend a 6" grade 5 DU
Bend a bunch of 60d nails DO
Bend a 6" grade 5 DO (PR)​

Push Press:

50 (110) x5
55 (121) x5
60 (132) x5
65 (143) x5
70 (155) x5​

Squat:

70 (155) x5
95 (209) x5x5​

Cable row:

40 (88) x5
45 (88) x5
50 (110) x5
60 (132) x5
70 (155) x5​

Cuban press, tricep pressdown, hammer curls, hypers and leg curls.

 

[ghostwipe]

tricep pressdown and leg curls.

What's happened to you, Smashnuts?

 

[Feature boy]

You said it. He smashed his nuts.

 

[Gavin LeFever]

Smashius "The Muscle Shark" Clay

BB alert

 

[Feature boy]

Aiming for teh Mr. Olympia next year, eh, Smash?

 

[Devil's_Advocate]

very nice lifting Smash!

Just out of curiousity....how are you generating power with DO bending? I watch the videos but it seems to be lost on me....I cant bend beyond an IM green DO....it's laughably pathetic.....

 

[Mickey's]

When I bend DO, I basically kink it by using all my wrist strength while pushing as hard as I can on the ends. Dude I could bend a green my first time bending. I shouldn't be close to you in strength on any level.

 

[Devil's_Advocate]

I dont know where the power is generated...whether it's an issue of flexibility...or what....

I have weak wrists but do better DU...so obviously despite everything...my wrists are not the weak link....

 

[Mickey's]

DO is more the other side of the wrists. It's a lot of pushing with your chest and shoulder area. Can you generate enough power to close your tough grippers as if you were finishing off a nail?

 

[SmashiusClay]

Tricep pressdowns are reccomended by Tate as a pressing assisstance, hammer curls are done because anyone who's watched the video of Ollie Thompson tearing his bicep knows that deadlifting puts a lot of strain on the muscle and some injury prevention might be a good idea. Leg curls because I have almost no knee flexion strength and there's no GHR at my gym.

You guys managed to pick up on the last ten minutes I spend in the gym (including the rotator cuff work and hypers), the important bit is the pressing rowing and squats. You guys want major muscle imbalances and plenty of injuries, you be my guest, skip the light assisstance.

Devil jr - I'm probably the last person in the world to give advice on DO bending, but back flexibility was a limiting factor for a long time for me (partly because my bad wrist makes this all the more evident), focus on rotating your elbows down and crushing in with your chest (like bursting a coke can) and the nail should give. Lots of practice and rotator cuff stretches made the difference for me

 

[Devil's_Advocate]

Smash I think they were kidding around. We all joke about curls and such but I think by now we all realize that doing some of those things are strongly beneficial for the overall well being.

I have 0 strength having elbows high and nail under the chin.....I have 'slightly' more strength with nail around midchest area....tho it's green IM level....sigh....once my pec heals fully I will give various things a try again.

 

[ghostwipe]

Only joking, Smashius. Nothing wrong with changing things up--like I'd know, anyway.