Anvil or Hammer


Posted in Cardio,Concept II,Kettlebells by Mike on April 7, 2008

This one went quickly
Concept II 50%
1,000 meters warmup
5,000 meters 20:09
I wanted 20:00 but just could not make it. Something to work on. I felt like I had trouble hitting a good breathing rhythm. I think that could make the difference.

I made up a ladder thingie for today. This is jerks with a bell in each arm.
16K X 20, 24K X 15, 32K X 5
16K X 15, 24K X 10, 32K X 5
16K X 10, 24K X 5, 32K X 5
I have video of this but can’t upload it at the moment. I dunno, I’ll probably just keep it in my pile of bulk footage for later. As proof that I am doing these very wrong my anterior delts are smoked, my triceps and quads are not.

That was it. I was done.

Monday Morning Weigh-in: 235.2

Posted in Diet and Bodyweight by Mike on April 7, 2008

That’s what I get for going out to eat three times this weekend, very rare for me. It was darn good though :-).

Back to work, this week is a back off week on the max effort, I think I’ll do a mess of kettlebells instead.

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Three Billy Goats Gruff

Posted in Uncategorized by Mike on April 5, 2008

Another evening at Dumbarton

Jump Rope 3:00 X 2
With some movement in between

Trap Bar Deadlift
130,  220,  310, 400, 450, 490, 540, 580
490 3 x 3
I weighed the bar with collars when I was done and it was 40lbs. So that is why the weights might look kinda silly. Each weight was one or two pulls depending on how I felt. Then just hold it for a couple seconds at the top and down. The 580 was good. I went for it a second time but it was a no go. I need to probably pull 630 for 3 or so before June. We’ll see.

2″ Dumbbell Deadlift
50, 100, 120
I should have weighed my DB handle but I didn’t. I got the 120 with both hands but after about two reps on the left hand I couldn’t do that anymore.

135 X 3
185 X 3
225 X 3
275 X 2
315 X 2

Jump Rope 3:00

That was about an hour or more of work. At this point I got real chatty and blew probably a full 30 minutes. This is what happens when my MP3 player batteries are dead. Although I did get to catch up with a guy I hadn’t seen in there for quite a while, a guy who is going through some nasty injuries. So hopefully it was helpful for him to get to tell his story. I feel for him.

With 30 minutes to go I started a circuit. I allowed myself ample time between rounds to chat, breath, rest, whatever. Once I started a round I went straight through. I did the same number of reps with the same dumbell in a give round. So hopefully this makes sense.
Exercises: Hang Clean and Jerk, Bench Press, Deadlift, Row
40lbs X 15
50lbs X 10
60lbs X 5
50lbs X 5
40lbs X 5

As I got ready to leave I shot some video of “Charles the Elder”, a lifter who comes in with his son, they are both Charles, doing a trapbar pull. Hopefully he received the email ok. As I drove off, I realized I should have gotten some of his son too. I’d make a video called “The three billy goats gruff” :-).

Oh and welcome to the Charles’s to the website.

Charles the Elder may do the December Virtual Meet with me, which would be awesome.


Posted in Gym Strength by Mike on April 3, 2008

I headed to Dumbarton for a third workout in a row. I’m starting to feel some aches and pains from all the heavy lifting I have been doing. Next week I think I’ll hit UB twice and make a point of rowing, maybe some boxing and maybe some kettlebell. I need to back off the heavy weights for a week or so without slacking too much.

80 X 5
90 X 5
100 X 0
80 X 5
90 X 5
100 X 0
These were about as frustrating as the come. I was trying to think about Chris’s suggestios and use those to keep the bar in close. For the 80 and 90 kilo pulls, I could power clean ok but was coming up just a hair short. I wanted to do some squat cleans. It seemed like everything I pulled below 100 was flying up and about hitting me in the face. I tried to pull a little less but that wasn’t happening. So I threw on some more weight. The height was fine and I think the path was better. I seemed to be rolling forward just out of habit more than anything. I decided I was tired and just to let it go for a week. Cleans seem to take a pretty heavy toll on my body, I don’t know how you Oly guys do it.

80K X 3
Just  alot of joint soreness. This is when I decided to back off next week.

Box Squats
135 X 5
185 X 4
225 X 3
275 X 2
315 4 X 1
I’ve never really done much with box squats so this was as much experimentation as anything. It’s basically a variation on a bottom position squat. It seems to go a little quicker and more comfortably than the bottom position squats I have done. Heavy BPSs have always seen a little sketchy from the start, these gave me, what I felt was, a safer and better starting position.

Dumbell Press
95lbs 3 X 5

Dumberll Row
95lbs 3 X 5
I don’t know of anyone with bells over 95lbs. I guess rows and flat presses are going to have to leave dumbells behind for me.

Throw in about three rounds of jumping rope and you have my workout. It wasn’t the best, it wasn’t the worst. I think a lighter week will do my joints some good.

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