Anvil or Hammer


A little pull

Posted in Uncategorized by Mike on October 12, 2007

I headed off to Dumbarton with the intent to do some serious cleans. I got there as was surprised to see Dan there. He was up for deadlifts, why not.

135 x 4
225 X 4
315 X 2
315 + 60lbs chains X 4
405 + 60lbs chains X 4

Sumo Dead
405 X 2
I don’t like sumo a a max effort lift but I could do more of these as an accessory exercise.

Squat
135 X 3
225 X 5
315 X 5

Bottom 3/4 Squat
315 X 2

Lockout
405 X 10
495 X 10

Leg Extension 180 x 16 – straight into
Lockout 585 X 10

Leg Curl 120 X 12 – straight to
Standing Calf Raise 540 X 16 straight into
Seated Calf Raise 80 X 11

Standing press 40K 6 x 12
Towel pullups, a lot
I mixed those two together along with some plate pinches.