Anvil or Hammer


Springtime

Posted in Gym Strength,Kettlebells,Rest and Recovery by Mike on March 15, 2008

Friday night at Dumbarton

3:00 jump rope

Back Squat
60K 5
100K 5
140K 3
160K 1
180K 1
185K 1
140K 3, 4, 5, 4, 3
This took 45 minutes
Roughly translated, 185K = 400lbs and that was my goal for this workout. It went very easy. I was  squatting from the Jerk stands on account of folks doing a kind of ring pushup in the squat rack. Stepping out of the blocks the 400lb felt like every bit of their weight. I went down easily and came right back out of it without much effort. I had a spotter and I asked him how much help he gave and he said none. I asked him if I got my depth and he said yeah. I guess I have to take him at his word. So I’m glad to have hit my mark for the week. Now it’s time to move to some reps with that kind of weight.

Trap Bar Deadlift (Generously assumes a 45lb bar)
225 5
315 5
405 3 X 3
1 hour has passed
Moday I will do some front squat as my main exercise but next Friday and the following Monday I will emphasize the deadlift. For the time this was kind of a token exercise or an accessory exercise depending on how you look at it.

Good Morning 60K 3 X 10

Jump Rope 3:00

Standing Press
60K 5
80K 3, 3, 2, 0, 1
90 minutes have passed
This lift made me a little nervous going in but I didn’t have any trouble with that last bit of hip tweak I am fighting. So expect to see more of these in the coming weeks.

Leg Raises 3 X 10
I’m trying to do them slower each time, I still can’t pause at the top. I also do this with slightly bent knees. Official it’s because of flexibility but strength could play a roll too.

Slightly Elevated Situps – 40lbs on chest 3 X 10
2 hours

Today, Saturday
16K kettlbell juggling 10:00
Yesterday was beautiful and I kept saying, “If it doesn’t rain, I have to go outside and do something to enjoy it.” Unfortunately it was supposed to rain so I all but gave up on it. It didn’t rain so I thought I might make good on it. I loaded up my tire and kettlebell and headed to the park. I got there and found it packed. Tire was out, there just was no room to do it. So I got my bell out and took my station. I started the stop watch and sent my wife around the park once with the dog. When she got back I put the bell away. It was something like11ish minutes by my watch but I’m just gonna call it 10. In hind site, it is probably better that I didn’t do tire. I just wanted to get the blood flowing, not get a real workout in.

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