Anvil or Hammer

Don’t call it a comeback

Posted in Gym Strength by Mike on March 22, 2008

Dont call it a comeback
I been here for years
Rockin my peers and puttin suckas in fear
Makin the tears rain down like a monsoon
Listen to the bass go boom

-LL Cool J

This was a strong workout for me. I feel like I’m at a place that is better then when I started my lull this fall. It makes me very happy.

Jump rope 3 minutes

Deadlift 70 K X 5

Jump Rope 3 minutes

120K X 5
170K X 5
220K X 0, 1, 0, 1
I really had no business playing with 220. I said I was going to go to 450lbs ( 15 kilos less than this). I wasn’t really paying attention, just having fun loading those pretty red plates on there. Both misses where hovering off the ground, it was really just a decision to keep on pulling or not. I chose yes twice and no twice. The last one, I almost taped it and should have, was the longest deadlift I have ever performed. I had to exhale twice during the pull, it felt like forever but was at least 6 seconds. Exhaling during a deadlift is not something you really want to do, you lose a lot of stability that your muscles now have to make up for. It also sounds like you are being painfully ripped in half, because it is a lot of air under pressure, all trying to leave your body at once and it runs past the vocal cords in the process. I should also mention that the final pull would probably not pass in any know powerlifting federation. I stopped mid-pull twice, I’m sure it even lowered a hair and I know I was hitching at the end. None the less, awesome.

High Pull
100K X 5
120K 5 X 1, 5 X 1, 5 X 1
I have never done these. I think it will be good for me. I think I was screwing up a bit two though, I was kind of pulling (maybe even a triple extension) than bending over at the waste, kind of a recoil from all the backward pulling I think. I assume this is a bad thing. I’ll have to YouTube high pulls or something.

100K 5 X 1, 5 X 1, 5 X 1
Yes, I am :-).I jerk better from a narrower stance.

Seated Row (hands at shoulder’s width)
80lbs X 5
120 X 5
150 3 X 5

Pull Ups
5, 4, 2
Kind of supersetted with the above, kind of not. Hitting 5 was great, I was thinking I would do a ladder 5->1 but couldn’t hit 3. So I took the victory of hitting 5 and walked away.

Jump Rope 2:30

Hyper Extension 25lbs 3 X 15
Inclined Situps 25lbs 3 X 15

Dumbbell Press 80lbs 3 X 8
Now I was running out of gas. Long breaks between,90 minutes (approximtely)had passed with 30 to go.
Pushups 3 X 20
Reverse Pushups 3 X 10
Supersetted. I’m sure there is another name for the revers pull up but I don’t know it. It’s where you hang a bar at waist height, hang from it and do a kind of pullup from an upside down pull up position.

Dips 3 X 3
Just killing time.

It was a good workout and I’m not as sore today as I expected, we’ll see how tomorrow goes. }:-)