Dear Rick: I my legs are ripped up sore! Good job! 
[quote]kpsnap wrote:
So glad you are well!
You must be so proud of your team. I am enjoying reading of their successes. Very impressive.[/quote]
Sorry you went through such a scare!
x2 on your team
Take care.
Hope you recover quickly.
Ok not crying wolf here but I had no pain to speak of…so I went and lifted medium-heavy I guess?
I have popped ribs before just not at the sternum and with my fucking body anything goes really! So fuck it-I went to train.
Squat (box set at parallel)
w/u’s then 345x5x3 (3 sets of 5) loose belt–no pain
Ghr’s 3x8 bweight
bo row (pendlay) 205x5x3
Hammer curl 25x20x2
Barbell curl 95x8x3
No pain
Thanks to everyone for their well wishes, I feel kinda bad now that I am not hurt worse…LOL
Man, that was a quick recovery! Glad you are feeling strong after the pain last week.
I see you renamed the log. Nice…one of our favorite “Rick-isms!”
Nice re-name!
Bench w/ups then 295x5x3
dbell inline press 75x8x4
klokov press 115x8x3/95x20
skullcrushers 115x12x3
[quote]FISCHER613 wrote:
Thanks to everyone for their well wishes, I feel kinda bad now that I am not hurt worse…LOL[/quote]
It’s our well wishes that prevented you from being hurt worse!
wrist work, neck work and working on tight/sore hipflexor.
Deadifts 135x5,225x3,315x3,405x3,455x1 and 405x5.
chest supported rows 100x8x4
snatch grip high pulls 185x5x3/ cable pullovers 120x10x3
spider curls 95x8x3
What do you specifically think the snatch grip high pulls help you with? I have done them in training before but I was unconvinced about the impact they had on my strength for the major lifts.
[quote]gorillavanilla wrote:
What do you specifically think the snatch grip high pulls help you with? I have done them in training before but I was unconvinced about the impact they had on my strength for the major lifts.[/quote]
When pulled from the floor with speed they help with keeping your upper-back tight and really hit the erectors hard. Ie: Most lifters do no olympic lifts which are all done explosive-which puts high-stress on the posterior chain. Most people pull real slow, row slow, etc…
I wouls rather do these as my “speed” lift then lightweight deads done for speed.
Hope this helps
Thanks for the tip. I think I’ll try some snatch grip high pulls in place of speed deads in the near future.
Incline bench 245x5x3
dbell flat neutral grip press 85x10x3
smith machine snatch grip press btn. 185x8x4
close grip 5 board press 275x8x3 (smith) slow -tempo 5/2/5
jm press 135x12x2
Big swole here, bodyweight up to 228 and arms dont look like toothpicks so much anymore. LOL
Good work in here, Rick, looking strong.
Will start training hard again on Monday took much needed time off. First true deload in months. Left hip is feeling better.
Next template
3 days heavy lifting
2 days sprints
1 day strongman training
Rick
Good to see you back, Rick!
Also, if you haven’t noticed, you’ve turned a pack of powerlifting monsters loose on this forum.
You ready to start your new program tomorrow? Looking forward to hearing about it!