Training Log: The Anvil of Crom
- Day 38
Filed Under (Training) by admin on 02-06-2009
Tagged Under : Anvil of Crom, Chuck Wepner, Rocky, Sylvester Stallone, Triceps Workout
TODAY’S TRAINING INSPIRATION:
CHUCK WEPNER
Today’s Colin Timberlake Training Inspiration is a man whose performance in the boxing ring was so inspirational, that it inspired a screenplay and film that have themselves inspired generations of athletes.
The sport of boxing has had several performances that were great displays of heroism and heart in the face of an overmatched onslaught: George Chuvalo against Muhammad Ali or Randall “Tex” Cobb against Larry Holmes.
But when Sylvester Stallone saw Muhammad Ali pound on Chuck Wepner for 15 rounds, in a fight that wasn’t supposed to last more than two or three, an inspiration was ignited and Rocky was born.
Wepner had 51 professional fights, compiling a good-but-not-overwhelming record of 35-14-2. However, none of his other 50 fights captured the imagination of fans and the public like the Ali fight.
In the ninth round, by which time Wepner had already long outlasted the predictions of everyone but himself, Wepner knocked Ali to the canvas. An infuriated Ali then unleashed on Wepner, breaking his nose and cutting him above both eyes. Wepner endured the onslaught from the champion before finally succumbing in the 15th round.
However, it is still remembered today as one of the strongest displays of heart and durability in the ring.
HAMMERING THE ANVIL…
Triceps. I’ve neglected them too long now…
TODAY: TRICEPS (5-1-5 Tempo, 120 Second Rests)
SKULL CRUSHERS (SUPER CURL BAR) (5 sets)
45 x 10
65 x 5
65 x 5
65 x 5
85 x 3
DIPS (5 sets)
- Fast Tempo, 60 Second Rests
Body x 10
Body x 7
Body x 6
Body x 6
Body x 8
SEATED HAMMER GRIP TRICEP EXTENSIONS (MACHINE) (5 sets) (per arm)
40 x 8
50 x 5
60 x 4
60 x 3
70 x 3
STANDING UNDERHAND GRIP CABLE TRICEP PRESSDOWNS (3 sets)
40 x 5
40 x 5
30 x 7
STANDING OVERHAND GRIP CABLE TRICEP PRESSDOWNS (3 sets)
40 x 4
40 x 3
30 x 5
HIGH-INTENSITY-INTERVAL-TRAINING (30 seconds 10 mph 5 incline / 30 seconds rest)
6 Rounds
TRAINING NOTES
Total Sets (Triceps): 21
Hmmmm… Another bit of an energy-challenged outing. I wanted to tack on some auxiliary exercises at the end but I was spent by the end of the basic triceps workout.
I also stacked Overhand Tricep Cable Pressdown onto the end of Underhands, as I often do.
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