Anvil or Hammer


ladder

Posted in Gym Strength by Mike on March 24, 2007

Had my two hour shift at the gym yesterday.

Trap bar deadlift – bar weight not being counted
200lbs X 4 20 second hold
400lbs X 4 15 second hold
450 X 2 10 second hold
500 X 2 10 second hold
550 X 2 5 second hold
600 FAIL

I really need to be doing 600lb holds here for the May contest but I’ll get there

This bit is really weird
squat 135 lbs X 1
rest
squat X 2
rest
squat X 3
16K kettbell snatch 10/arm
squat X 4
16K KB snatch 10/arm
squat X 5
32K KB snatch 5/arm
squat X 6
32K KB snatch 5/arm
squat X 7
32K KB snatch left X 3
32K KB clean and jerk left X 2
32K KB snatch righ X 5
squat X 8
32K KB clean and jerk 5/arm
squat X 9
32K KB clean and jerk 5/arm
squat X 10
32K KB clean and jerk 5/arm
-decided I was resting too much so I timed this next one
squat X 9
32K KB clean and jerk 5/arm
-took 2 minutes and some seconds with no rest so I set the timer for 2:30 for all the remaining sets
squat X 8
32K KB clean and jerk 5/arm
squat X 7
32K KB clean and jerk left X 5, barely
squat X 6
32K KB clean and jerk right X 5
squat X 5
16K kb snatch 5/arm
squat X 4
16Kkb snatch 5/arm
squat X 3
16K Kb snatch 10/arm
squat X 2
16K kb snatch 10/arm
squat X 1
16K kb snatch 10/arm
die

What was I doing here? I’m not sure I can say. It started out with me just working on squat form. Nothing special, just getting some dep olympic type squats in. I have found that part of the reason I tend to lean forward when I squat is that I tend to hunch my shoulders when I have the bar on my shoulders. So that’s how it started. Then I started doing some snatches, just because I did. Then I decided I had a good opportunity to challenge myself here with the bigger bell I brought along. Somehow it turned into a workout that took the better part of an hour.

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4 Responses to 'ladder'

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  1. Scott Styles said,

    Man, that is a lot of frickin work.

  2. Mike said,

    mm, yup 🙂

  3. Scott said,

    Nice one.

    I’m curious – is there any difference in feel between the trap bar holds and heavy dumbbell holds? Or a barbell for that matter (apart from the orientation)?

  4. Mike said,

    Scott,

    The trap bar lets me hold more (ie bigger number == bigger ego) :).
    I don’t know that I could find a pair of dumbells in the 225lb range so that is kind of out. Doing the same holds with a rotating collar barbell is very difficult. I don’t know what weight I could hit but 100lbs per hand would surprise me. Most people find the handle orientation easier to pull that it is with a bar in front of you. The actual pull is a little different too. Since the bar is already in line with your center of gravity you have to come straight up and it exerts a different feel that I can’t adequately describe. Trap bar most closely mimics the farmers walk without being quite a farmer’s walk. I would say that between the two it’s a toss up as to which allows greater poundage.


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