12/5/09, Speed-Strength Emphasis

Had to go into work today to catch up on a few projects.  Have no fear, you won’t soon run out of H1N1 vaccine  – Big Pharma is looking out for you  😉   Pouring down rain and otherwise nasty-ass weather made spending a Saturday pinned behind a desk playing keyboard jockey a little more tolerable – that, and the fantastic workout before hand.

Curiosity #1: apparently, whoever had control of the gym’s music selection this morning had chosen the ’80’s/retro station; ahhh *smiles broadly*.  By the middle of my workout I was having some uber-serious “back in the day” flashbacks (thankfully, none of them involved a rat tail, or mullet).  Which brings up another curiosity: my workout on this fine morning, with all the great ’80’s tunes blasting away in my ears, would have been mostly indistinguishable from any workout I’d undertaken some 25 years ago.  I don’t credit myself, but the fine Strength and Conditioning staff (shout out to coach Kline) at Texas State (then Southwest Texas State) in the early and mid 80’s for having the foresight, at that time, to know what methods would make a better athlete.  Just blind, luck of the draw on my part.  Wow, has it really been that long ago?

Curiosity #3?  I hadn’t heard this Missing Persons tune in the longest.  Little did I know back then what this song would portend:  widespread obesity and a nation-wide (world-wide?) epidemic of metabolic syndrome.  Couldn’t find anything but more recent, bad quality, live clips.  We’ll just opt for audio, here:

Anyway, on with the day’s festivities.  Following a solid, sprint-intensive warm-up:

  • cns prime: sprint-starts, 20 meter/20 meter/40 meter/20 meter
  • clean grip low pull from floor: 135 x 5, 5; 225 x 5; 315 x 3, 3, 3
  • BTN split-jerk: 135 x 4, 4; 165 x 4; 185 x 2, 2, 1
  • cns prime: regular grip muscle-up x 3
  • weighted, regular grip pull ups: 45 x 5, 5; 70 x 3: 80 x 3, 3, 2

So, 6 total rounds of that, auto-regulated.  Trended weight upward to hit the 3-5 rep range in the latter sets.  Went a tad too heavy in the split jerks.  Alternate lead foot in the jerks, i.e., at 135 went 2 left lead, 2 right lead, for a total of 4.  185 single was w/left lead.  Note the difference between a strength-speed emphasis push-press and a speed-strength emphasis jerk.  Ripped the low pulls off the floor, no slow grind.  Same method with the pull-ups.  Then:

Jump squats for max height (from an approx. 110 degree knee angle) x 7 at 135 lbs x 2  sets.

For nostalgia’s sake, I weighed myself following the workout; something I rarely do anymore, as I feel it doesn’t account for much of anything at all.  Anyway, 209 lbs at 6′ tall.  Back in the “Walkin’ in LA” days, I was 215-ish.  I’d say I’m a hell of a lot more lean now, and probably more muscular.  My neck is a good bit smaller these days – I’ve found that nothing builds a neck like consistently using the head as a lethal weapon.

And with that, I’m off to watch the 2nd half of the Texas – Nebraska game.  Sleeping in tomorrow; my only chance for another very long stretch.

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