One heavy dumbbell workout of death

Neil Gendzwill wrote:

> T wrote:
>
>> Unless you can squat double bodyweight, strength is speed. Even for
>> advanced guys it's fundamental: squat heavy AND do speed work, if
>> you're ready for it.
>
>
> I have a strength day and a speed day, but even on the strength days I
> lift explosively. This is on Keith's advice, which I think I'll keep.
>
>> Hey, if you clean two 75s can you do front squats? Very significantly
>> harder, if you snatch two 75s can you do overhead squats?
>
> I can't do either of those things. But I have tried the front squats,
> by using my thigh to help knock the weights up. I just thought the
> whole process of getting into position was too risky and ditched the idea.

Mm. Cleaning 150 is moderately hard. Cleaning 2 75s... not me.
>
> Ideally I'd like access to barbells. However the gym I use is a very
> nice facility otherwise, plus it's free and across the street from work,
> so I'll continue to make do with what I've got.

I don't know how you do it without a barbell, that's so weird.
>
>> So what fails on a male judoka? Usually the 100s fall out of my hands,
>> but your hands are probably bigger and a lot stronger than mine, so....
>
> I found my forearms got sore to the point that my grip was going to fail.
>
>> If you did swings and pullovers with two 75s I'm definitely impressed.
>
> Yeah, right. Next up on the agenda: flying. No, my home-brew kendo
> exercise was a pair of 10s with full suburi motion, which means swing up
> to a little past overhead, then throw forward in a round motion and stop
> dead with both arms straight and at shoulder height. You can see why
> I'd want to keep the weights light. Even at that I was worried about
> tennis elbow, which is one of the reasons I stopped.

With the heavy swings (lots of choices here: one db or two, inside or out or
mixed) my overriding concern was to not hit myself. Hitting yourself in the
knee with a hard-swung heavy db could be very, very, very, very, very bad.

Front raises instead are safe; pullovers are safe. Doing the pullovers and
front raises with a triceps bar might serve very well indeed, if you ever have
access to actual gym equipment.