Anvil or Hammer


Holiday Travels Part 5: Change of Plans

Posted in Gym Strength by Mike on December 28, 2006

Due to a stomach bug at my families house we spent another day with m in-laws. Back to the YMCA for another round

Bottom Position Squat
I was helping my brother-in-law learn these. We started a little above parallel, maybe 6 inches and worked up to 315. Dropped 3 inches, could be argued to be parallel, could be argued not. Back up to 315. Dropped 3 inches again, definitely, at least, parallel. Worked with 225.
There were so many people staring at the squat rack, I thought we were holding up a bunch of peoples squat workouts. As it turns out, once we left the rack, no one cared about the rack.

Bench
Worked up to 315. I remember why I quit doing those. They make my shoulders hurt.

Clean
Just taking advantage of some free coaching, trying to improve my form. I don’t think I’m getting any better. I’d kinda like to get a video of myself to see if I am doing what I think I am doing.

Beginner grip routine
We did this with no chalk today, mostly just showing my brother-in-law the motions
2 hand pinch 2 fourty-fives
1 hand pinch 4 tens
wrist and finger curls with 85 lbs

Concept II
level 7, rowed five minutes, trying to hang around 30 strokes per minute. I had more trouble staying there today than yesterday.

Rope Jumping
225 bunny hop style, 50 jogging style

We played around with a 12 pound medicine ball. I did ten pushups where your hand is on the ball, you switch hands while coming off the ground, and then do another rep. Did some tosses

Tomorrow, I really am on the road all day. I’m trying to throw together a post to have show up tomorrow but I’m not sure it’ll get done. I’m running out of planned posts at this point so I’m not sure I will be able to come up with stuff to read. I hadn’t expected that I would actually get to workout as much as I have, it has been nice. Also I won’t have the 24/7 internet access there, that I have here. So posting may get sparse. If it does, know I’ll be back in a week, posting up a storm.

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100 X 40

Posted in Rant by Mike on December 28, 2006

This is a list I am working on of 100 goals/feats/milestones. It is loosely based on the infamousĀ 60/60 of Chris Rice. He’s got 60+ goals he has set for himself to achieve by the time he reachs 60, and appears to be well on his way. This list is more of just a list of potenianl goals. I set 40 as the guideline for when I want them achieved. This list is more for my reference and will be added to over time. It may even change in structure. The only rule I will make about it is that I can’t take away from it. If I don’t make a goal, then I don’t make it. It sits on the list as a lesson. I probably won’t employ Chris’s selection method either, a dart board. For me, and my early stage in the game, it’s more of a progression. You can also see, I’m not done yet. I’m still trying to come up with the last 30 or so goals. That’s ok by me too. Feel free to browse, comment even offer a suggestion to add to it.

  1. Develop 100 goals
  2. Squat 700
  3. Squat 2.5 X bodweight
  4. Deadlift 700
  5. Deadlift 2.5 X bodyweight
  6. Clean and Jerk 250
  7. Clean and Jerk 1.5 X Bodyweight
  8. Standing Press 250
  9. Standing Press Bodyweight
  10. Snatch 200
  11. Snatch 75% bodyweight
  12. Overhead Squat 200
  13. Overhead Squat 75% Bodyweight
  14. Press the Beast
  15. Pistol the Beast
  16. Pull up the Beast
  17. Snatch the Beast
  18. The Beast Challenge
  19. SS Kettlebell Challenge
  20. 10K Sledge Lever
  21. Lift the Blob
  22. Tear a phonebook
  23. Tear a deck of cards
  24. 250 KB snatches in 10 minutes
  25. pistol
  26. one arm pullup
  27. one arm push up
  28. 100 pushups consecutively
  29. 2 10lb sledge hammer deadlift (one hand)
  30. Bend a horseshoe
  31. roll a frying pan
  32. One arm barbell snatch 100K
  33. 2″Dumbell snatch 100K
  34. One arm babell deadlift 300lbs
  35. Double overhand deadlift 600lbs
  36. 2″ barbell deadlift 600lbs
  37. 2″ barbell double overhand deadlift 400lbs
  38. 2″ dumbell deadlift 250lbs
  39. 3″ dumbell deadlift 100lbs
  40. run 6 minute mile
  41. run 10 K under 45 minutes
  42. bike 100 miles in one day
  43. Bend the Red
  44. Bend the Bastard
  45. Pinch Deadlift 5 tens
  46. Pinch Deadlift 3 twenty – fives
  47. Pinch Deadlift 2 forty – fives
  48. Lift a bodyweight stone to my back
  49. Place a 300lb stone on a platform belly height or higher
  50. Lap a stone >= 350lbs
  51. Squat Lock out 1000lbs
  52. Hand and thigh lift 1200
  53. Deadlift Lock Out 1000lbs
  54. Powerlifting total of 1500 lbs
  55. Olympic total of 2.5X Bodyweight
  56. Farmer deadlift 800lbs
  57. Farmer Walk 50′ 600lbs
  58. Yoke Walk 50′ 900lbs
  59. Sandbag deadlift 400lbs
  60. Sandbag Clean 350
  61. Sandbag Clean and Press 300lbs
  62. Front Carry 50′ 600lbs
  63. Front Squat 500lbs
  64. Towel pull up
  65. Rafter Pull up
  66. Steinborn lift 315
  67. 2″ Dumbell Clean and Jerk 150lbs

Holiday Travels Part 4: In The Navy

Posted in Gym Strength by Mike on December 28, 2006

I used YMCA yesterday but that’s where I went again today so I needed a new title.

Squats: worked up to 405, Oly style no problems

Overhead Press: 135 5×5

jump rope: 100, 80

Concept II: resistance of 7, tried to keep the SPM at or above 30, 5 minutes. Trying to keep it aerobic this time. I was pretty worn out by then.

I travel tomorrow so no workouts.

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