flat bench pin press all paused
225x8/250x6/265x10
flat dbell press 75x23,75x13
CSR 80x15x4 ss skyllcrushers 115x15x4
db shrugs 50x14x3 ss dbell lateral 20x15x3
BIG SWOLE
Thanks much for the coaching today!
skips, burpees and mountain climbers. some some x3
box jumps for height 5x3
box jumps for length 3x3
Side to side jumps onto tire 3x3
Abs weighted incline 50x6x3
[quote]jjackkrash wrote:
Also, if you haven’t noticed, you’ve turned a pack of powerlifting monsters loose on this forum. [/quote]
No doubt!!
Glad to see you feeling back to your SWOLE self, 
[quote]jjackkrash wrote:
Also, if you haven’t noticed, you’ve turned a pack of powerlifting monsters loose on this forum. [/quote]
Nah just a group of strong and fit people molded in the image of Spartans!
Seriously though, thank you for your praise.
Thing is : as good at lifting heavy objects in various ways they are better at Muscular endurace activities by far.
Rick, I just gotta say, I’m super impressed with their level of both strength and conditioning, not to mention commitment. Seriously, when people coming in here asking what they can do to “get back into it,” my response from now on is going to be get off your ass and work like Megaloca, Kbgal, and HIGHENERGY.
T-handle swings 85x10x5
Dynamic Atg pause pin squats 205x2x12
[quote]jjackkrash wrote:
Rick, I just gotta say, I’m super impressed with their level of both strength and conditioning, not to mention commitment. Seriously, when people coming in here asking what they can do to “get back into it,” my response from now on is going to be get off your ass and work like Megaloca, Kbgal, and HIGHENERGY. [/quote]
Quick hijack: Thanks for your kind words, Jack. We do give it all we’ve got whether it’s in the weight room, KB sessions, and/or boot camp - and that, in turn, allows us to give it all we’ve got outside the gym (in my opinion).
“…get off your ass and work…” <<— I like that. 
Rick, thanks for always challenging us to dig deeper.
(ok, hijack done. hehehe…)
[quote]FISCHER613 wrote:
T-handle swings 85x10x5
Dynamic Atg pause pin squats 205x2x12[/quote]
That t-handle was way cool (and thanks for putting together a slightly smaller handle for us)!
Great work on your squats today! Nice and deep!
[quote]KBgal wrote:
[quote]FISCHER613 wrote:
T-handle swings 85x10x5
Dynamic Atg pause pin squats 205x2x12[/quote]
That t-handle was way cool (and thanks for putting together a slightly smaller handle for us)!
Great work on your squats today! Nice and deep![/quote]
No problem on the smaller handles, my pleasure.
ATG is the way to go.
[quote]jjackkrash wrote:
Rick, I just gotta say, I’m super impressed with their level of both strength and conditioning, not to mention commitment. Seriously, when people coming in here asking what they can do to “get back into it,” my response from now on is going to be get off your ass and work like Megaloca, Kbgal, and HIGHENERGY. [/quote]
Just wanted to say thank you so much, Rick is a great motivator and working hard at a goal well its a way of life if your gonna play the game play hard or not at all
^^^^^
Friday:
Deadhang pullups bweight 5 sets of 8
SS (superset)
Oh Dbell press standing 50x21 ss pulldowns 150x25 2 sets
Rolling tricep extensions 50x8,60x8,70x8 and 75x8. ss Hammer curls 35x8,40x8,45x8 and 50x11
T-handle swings 60x15x3
Saturday:
T-handle swings 85x10x2 and 115x8x3. Hips are feeling better after doing these.
Stretch and mobiliy work throughout rest of weekend ( paintball on Sunday :))
[quote]FISCHER613 wrote:
Saturday:
T-handle swings 85x10x2 and 115x8x3. Hips are feeling better after doing these.
Stretch and mobiliy work throughout rest of weekend ( paintball on Sunday :))[/quote]
Great form on those t-swings!
btw, what was it you used to secure the flange to the 12" pipe again (the “glue”)? Thanks!
Blue loctite or thread locker it iws swometimes called.
Flat bench pin press all reps 2 second pause. 235x7,255x5 and 275x8
flat dbell press 75x25x2
CSR 100X12X4 SS Skullcrushers 120x12x4
dbell shrugs 60x47 SS Dbell laterals 20x31
T-handle swings 75x10x2 100x10x3
[quote]jjackkrash wrote:
Rick, I just gotta say, I’m super impressed with their level of both strength and conditioning, not to mention commitment. Seriously, when people coming in here asking what they can do to “get back into it,” my response from now on is going to be get off your ass and work like Megaloca, Kbgal, and HIGHENERGY. [/quote]
Very kind words! Rick is definetly building us strong.
[quote]FISCHER613 wrote:
[quote]jjackkrash wrote:
Also, if you haven’t noticed, you’ve turned a pack of powerlifting monsters loose on this forum. [/quote]
Nah just a group of strong and fit people molded in the image of Spartans!
Seriously though, thank you for your praise.
Thing is : as good at lifting heavy objects in various ways they are better at Muscular endurace activities by far.[/quote]
Takes a special (and brave) kind of guy to push us so hard, take the dagger-to-your-back looks we may occasionally give you, and still have us coming back for more. I personally have left the last three bootcamps with a buzz;) Looking forward to KB tonight and bootcamp tomorrow.
KB was awesome tonight! Great to see some former “regulars” come back, and wow, what a workout. Equators in squat position?! Madness!
squats atg pins 205x3x7 superset t-handle swings 125x12x7