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.

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4 Responses to 'A little pull'

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  1. Scott Styles said,

    Good job on the pinches and towel pull ups. The grip is coming along.

  2. Mike said,

    Thanks Scott. I think that is the first day ever that I felt like I had better grip than the average man.

  3. brent said,

    oh my god i am so jealous of your plate pinching

    and those are some pretty solid pull ups too

  4. Mike said,

    Thanks Brent. I think I find towel pull ups easier than bar pull ups, although a little volume could make them really challenging. Hitting 5 plates surprised me. Now all I have to do is hit that left hand.


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