Anvil or Hammer


Posted in Uncategorized by Mike on March 27, 2006

Back to the gym today and I’m glad for it.

Bar X 5
Hang clean
Push Press
Overhead Squat

85 X 5
Clean
Front Squat

135 X 5
Clean
Press

185 X 3 X 1
Clean

Deadlift (double Overhand)
225 X 5
275 X 5
315 X 3

Deadlift Mixed
365 X 2 X 2
385 X 2 X 1
365 X 2 X 1
315 X 2 X 2

Good Morning
135 X 5 X 5

Front Squat
135 X 3 X 3

Ab Wheel
2 X 15

That’s it. It looks longer in pixels than it felt. I kinda wanted to work in some rack pulls but I just couldn’t find the desire. I may try to do some holds with my 3″ dumbells after this.
The good mornings were not particularly heavy for me, in fact, they made my back feel really good but I am feeling them now. I had considered doing kettlebell but I think I’ll save that for tomorrow. Also my triceps are surprisingly sore from the ab wheel. I have been neglecting my arms entirly too long. I’ll try to work in a couple exercises tomorrow. I need to get the armsd thing going on the dumbells, that’s part of why I got them.
This program is essentially the program I discussed with Doc and others. It’s based on what Iwas doing at the end of my run of trying to powerlift. I’m openning with a day of heavy deadlift oriented work. I will follow with a higher rep press/upper body, then high rep lower body type stuff and polish it off with a predicatble low rep.high weigh upper body routine. We shall see how it goes. I am planning to take this through mid May.

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Posted in Uncategorized by Mike on March 27, 2006

Back to the gym today and I’m glad for it.

Bar X 5
Hang clean
Push Press
Overhead Squat

85 X 5
Clean
Front Squat

135 X 5
Clean
Press

185 X 3 X 1
Clean

Deadlift (double Overhand)
225 X 5
275 X 5
315 X 3

Deadlift Mixed
365 X 2 X 2
385 X 2 X 1
365 X 2 X 1
315 X 2 X 2

Good Morning
135 X 5 X 5

Front Squat
135 X 3 X 3

Ab Wheel
2 X 15

That’s it. It looks longer in pixels than it felt. I kinda wanted to work in some rack pulls but I just couldn’t find the desire. I may try to do some holds with my 3″ dumbells after this.
The good mornings were not particularly heavy for me, in fact, they made my back feel really good but I am feeling them now. I had considered doing kettlebell but I think I’ll save that for tomorrow. Also my triceps are surprisingly sore from the ab wheel. I have been neglecting my arms entirly too long. I’ll try to work in a couple exercises tomorrow. I need to get the armsd thing going on the dumbells, that’s part of why I got them.
This program is essentially the program I discussed with Doc and others. It’s based on what Iwas doing at the end of my run of trying to powerlift. I’m openning with a day of heavy deadlift oriented work. I will follow with a higher rep press/upper body, then high rep lower body type stuff and polish it off with a predicatble low rep.high weigh upper body routine. We shall see how it goes. I am planning to take this through mid May.

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Posted in Uncategorized by Mike on March 27, 2006

Back to the gym today and I’m glad for it.

Bar X 5
Hang clean
Push Press
Overhead Squat

85 X 5
Clean
Front Squat

135 X 5
Clean
Press

185 X 3 X 1
Clean

Deadlift (double Overhand)
225 X 5
275 X 5
315 X 3

Deadlift Mixed
365 X 2 X 2
385 X 2 X 1
365 X 2 X 1
315 X 2 X 2

Good Morning
135 X 5 X 5

Front Squat
135 X 3 X 3

Ab Wheel
2 X 15

That’s it. It looks longer in pixels than it felt. I kinda wanted to work in some rack pulls but I just couldn’t find the desire. I may try to do some holds with my 3″ dumbells after this.
The good mornings were not particularly heavy for me, in fact, they made my back feel really good but I am feeling them now. I had considered doing kettlebell but I think I’ll save that for tomorrow. Also my triceps are surprisingly sore from the ab wheel. I have been neglecting my arms entirly too long. I’ll try to work in a couple exercises tomorrow. I need to get the armsd thing going on the dumbells, that’s part of why I got them.
This program is essentially the program I discussed with Doc and others. It’s based on what Iwas doing at the end of my run of trying to powerlift. I’m openning with a day of heavy deadlift oriented work. I will follow with a higher rep press/upper body, then high rep lower body type stuff and polish it off with a predicatble low rep.high weigh upper body routine. We shall see how it goes. I am planning to take this through mid May.

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Posted in Uncategorized by Mike on March 27, 2006

Back to the gym today and I’m glad for it.

Bar X 5
Hang clean
Push Press
Overhead Squat

85 X 5
Clean
Front Squat

135 X 5
Clean
Press

185 X 3 X 1
Clean

Deadlift (double Overhand)
225 X 5
275 X 5
315 X 3

Deadlift Mixed
365 X 2 X 2
385 X 2 X 1
365 X 2 X 1
315 X 2 X 2

Good Morning
135 X 5 X 5

Front Squat
135 X 3 X 3

Ab Wheel
2 X 15

That’s it. It looks longer in pixels than it felt. I kinda wanted to work in some rack pulls but I just couldn’t find the desire. I may try to do some holds with my 3″ dumbells after this.
The good mornings were not particularly heavy for me, in fact, they made my back feel really good but I am feeling them now. I had considered doing kettlebell but I think I’ll save that for tomorrow. Also my triceps are surprisingly sore from the ab wheel. I have been neglecting my arms entirly too long. I’ll try to work in a couple exercises tomorrow. I need to get the armsd thing going on the dumbells, that’s part of why I got them.
This program is essentially the program I discussed with Doc and others. It’s based on what Iwas doing at the end of my run of trying to powerlift. I’m openning with a day of heavy deadlift oriented work. I will follow with a higher rep press/upper body, then high rep lower body type stuff and polish it off with a predicatble low rep.high weigh upper body routine. We shall see how it goes. I am planning to take this through mid May.

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Ich Komme Zuruck

Posted in Uncategorized by Mike on March 27, 2006

As I eluded to in my reply on the last entry, I have been out with family stuff. I had planned on working out and posting both while gone. Well, first I forgot my cord for my laptop and thus had about 2 1/2 hours of time on my lappy. So I spread my usage out over the week so I coul dkeep track of a few more pressing issues than blogging. Second, I found the gym at the hotel to be totally worthless. I thought the picture on their website showed a toal gym and dumbells, I got there and there was a total gym and no dumbells. The total gym looked promising so I gave it a run. It was designed to fail. It seemed like every fout or six inches I would encouter a change in resistance because different pulleys were being engaged. I tried toa ccept the variabilty and and exercise but then I found that most of the ranges of motion didn’t work because the line that pulls the stack had jumped the track at several locations and gotten wedged in the motion. So only one direction worked. I did what I could with it but it wasn’t much. I did run on the treadmill a couple times for something to do. Next time I will figure out a way to take a kettlebell.
I alos ate out for a week straight. I did my best to make intelligent decisions. I have to admit I knew I was eating more than usual. It seemed like whenever I really wanted a salad, there was none on the menu. There were other times though that I could have had a salad but one of those massive restaraunt burgers or something like it was calling my name. In the end, I think I gained about a pound and a half. I think I am still looking okay for the 265 weight class in may and I have plenty of time to shed a couple pounds to make sure.
Back to the usual, boy am I looking forward to it though. The gym is calling my name.
although I did enjoy the peace and quiet of not living in downtown Baltimore, both my wife and I are anxious to get the final contract, for othe new place we are looking at, in our hands.

btw, my brother-in-law pointed me to a website called pandora. As long as you have a high speed connection, you can stream lots of music for free and legit. I’m enjoying it right now.

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Moment Of Weakness

Posted in Uncategorized by Mike on March 20, 2006

Just got off the phone with a guy from Atomic Athletic. He called cause I hadn’t completed and order I started last week, actually I was just getting an idea of what it would cost me to get a stone through them (NOT CHEAP). I ebded up having a great 30 minute or so conversation. I learned a lot about stone lifting and stone lifters. This was great case of a random chance conversation with a guy who knows more than I ever will.
He offered me to buy one of his 10 kilo sledges for $100 while I was talking to him. I went for it. I will soon have a 20 kilo hammer. That should be motivation enough to get my levering back into action.
bte, I don’t want to reveal his secret but if you ever want to have to opportunity to buy some hammers heavier than you can buy in the US, it may be a good idea to get on record with them as a hammer buyer.

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More Strongman

Posted in Uncategorized by Mike on March 19, 2006

Spent another great day doing strongman. This time I was a whole lot more fresh and moved some good weight. I had a little trouble with the Clean & Jerk, I think it was 155 that I was fighting with. I manged to get it a few times, mangaed to add another ten on.
The we did a fewe dealifts. I managed to pull 275ish on the 2″ bar with a double overhand, we tacked on another 50 or so and I pulled in the 300s with a mixed grip. It actually felt like a more secure pull than with the 1″ bar.
I did great on the farmer walk. I think it was 270ish that I managed to walk with. I locked out 296 and got two steps before it buried me, then two more on m next try.
I did some light yoke walks. I think I locked out 715 or something. My back was pretty spent after the farmer walk.
Luke tried to let me do a barrel carry but I was smoked already. I just didn’t have it in me.

It doesn’t look like much on paper but it tooka good four hours and I was smoked at the end.

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Week In Review

Posted in Uncategorized by Mike on March 18, 2006

So this was an odd week:
This was one of those weeks when it’s just not working. I had the abbeviated squat workout. I did get a good deadlift workout in. I’ve done a little kettlebell this week. I bent about 5 Grade 2’s. Those are fun and easy. I bent one just this morning, I think I need to trim a few but I’m still going off the handful from fat Bastard, I haven’t bought a case yet.
Today the wife and I went for a walk. It was kinda nice so we checked the rails to trails website and found one locally. We spent 2 1/2 hours on the trail. Think we covered at least 6 miles. Not my usual workout but probably still good for me, plus it was fun. Tomorrow is strongman which will really take it out of me.
I’ve been trying to learn to appreciat these weeks like this rather than hate them. The truth is that they are probably good for me. I lift pretty heavy and often. I don’t sleep much and it’s poor quality these days. Fortunalty I think I will be moved to a much quieter place by July. That will be really good for me.

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I’m Digging These Oats

Posted in Uncategorized by Mike on March 16, 2006

More with the ‘Feeling of Oats’ why are you always on about the oats?
I was feeling really good after I got done with my 3″ holds. Those were very hard. I think 3″ may be too wide for my little hands, it’s almost a pinch grip exercise more than anything for me. I will try to get the 2″ into the game tonight.
Anyway, I’m getting sidetracked. So I was feeling really good and decided I would bend another grade 2, cause I just like the feel of it. Last time it was a little tough, this time the thing just bent. I can’t really describe it. It was just bent. So then I got all excited. I went and grabbed FBB 7″ 3/16 square, FBB 7″ 1/4 round and Luke 7″ 1/4 round. First went the square, easily. Then I thought, I’m finally gonna bend this piece of Lukes steel. I had picked this piece out a while a go becuase it is exactly 7″. I have managed to warp it a little. I have probably tried this piece ten times or more with no progress at all. I went after it, it feels like it wants to bend. I take my hands away and it is exactly the same. I was so pissed hopping around that my wife thought I had injured myself in the attempt.
I thought, maybe FBB 1/4 is easier. I took that stock in my pathetic little leather wraps. It bent. Not easily but it bent. I got it to about 90 degrees before it stalled out on me. Getting it restarted was a real bear. I gave it a good chest crush and probably got it to 45ish degrees. I gave it one more reset and crush and got it under 2″. Sweet.
I took one more shot at Lukes, there was nothing happening there. I also went and grabbed apiece of the FBB hex 7″ 1/4 nothing doing there either. I’m thinking that they both felt about the same to me. We shall see. I’m interested to see where Luke’s steel falls as I progress. I still have the other piece of slightly bent steel sitting on my desk with the first thing I ever bent, a little motivation.
In the meantime I am really excited to get a case of Grade 2s and tear through them. I’ll probably cut the heads off of a bunch of them to shorten them for a little more challenge.
Oh, I also found Erics calibration of different nail strengths I’m gonna spend some time with that to get a little familiarity.

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Sweaaatty

Posted in Uncategorized by Mike on March 15, 2006

I am sweating on my lappy.
C&J
5X45
5X85 + 3 OHS
5X135 + 3 FrontSquat(FS)

Dead
5X225
3X315
2X325
3X335

Rack pulls, a couple inches
315 X 20sec X 3
315 X 10sec X 1
315 X 1or2 X1

Straight Leg Dead
225 X 3 X 8

Ab wheel
3 X 15

Back Extentsions
3 X 15
easy, didn’t make me feel like I worked hard, just stiff

Leg Curls
8 (plate of unknown weight) X 8
I haven’t done this in forever, it just felt akward.

Kettlebell
3 X 15 swings

3″ DB farmer holds
38lbs X 30seconds
I am currently resting between sets but am planning on two more.

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