Dead hang pullups 8x8
Standing dbell ohp press 60x15/60x19 SS pulldowns 155x18/155x17 these are 2 sets which were super setted.
rolling triceps extensions 50x15 SS hammer curls 35x15 --5 sets of supersets.
T-handle swings 55x20 SS with pushups bweightx20 5 sets
This is what I used to do, actually some of these guys in this video I trained and played with on some teams:
What, no one likes paintball!!!
Flat bench pin press 2 second pauses worked up to 295x5 (PR)
dbell incline press 75x20 and 75x21
CSR’s 70x15x3 SS Skullcrushers 135x10x3
Dbell shrugs 50x20x3 SS with Dbell upright rows 50x10x3
Good PR!
[quote]FISCHER613 wrote:
What, no one likes paintball!!![/quote]
I do lets plan an outing 
[quote]HIGHENERGY wrote:
[quote]FISCHER613 wrote:
What, no one likes paintball!!![/quote]
I do lets plan an outing :)[/quote]
FYI Missy: When I shoot you and they break all over your mask I’m going to ask " So, how do my balls taste?"…LOL
We need to set something up.
[quote]FISCHER613 wrote:
[quote]HIGHENERGY wrote:
[quote]FISCHER613 wrote:
What, no one likes paintball!!![/quote]
I do lets plan an outing :)[/quote]
FYI Missy: When I shoot you and they break all over your mask I’m going to ask " So, how do my balls taste?"…LOL
We need to set something up.[/quote]
Cool vid! I’ve never gone but would be up for it (and we should include Jaime…she just told me they used to do this).
[quote]FISCHER613 wrote:
Flat bench pin press 2 second pauses worked up to 295x5 (PR)
dbell incline press 75x20 and 75x21
CSR’s 70x15x3 SS Skullcrushers 135x10x3
Dbell shrugs 50x20x3 SS with Dbell upright rows 50x10x3[/quote]
Nice on the pin press PR!! I have a new appreciation for that after tonight’s training.
[quote]FISCHER613 wrote:
[quote]HIGHENERGY wrote:
[quote]FISCHER613 wrote:
What, no one likes paintball!!![/quote]
I do lets plan an outing :)[/quote]
FYI Missy: When I shoot you and they break all over your mask I’m going to ask " So, how do my balls taste?"…LOL
We need to set something up.[/quote]
Haha!
Best response: “Your balls taste like shit!”
[quote]FISCHER613 wrote:
[quote]HIGHENERGY wrote:
[quote]FISCHER613 wrote:
What, no one likes paintball!!![/quote]
I do lets plan an outing :)[/quote]
FYI Missy: When I shoot you and they break all over your mask I’m going to ask " So, how do my balls taste?"…LOL
We need to set something up.[/quote]
OK funny guy you are…yes lets set this up!
T-handle swings 75lbsx20x5- pushups bweightx20- 5 burpees -20 leg raises-repeated 4 times.
Metcon conditioning.
Snatch grip high pulls 205x3x3
Atg pin squat 225x3x6
T-handle swings 75x10x4
Pin press flat Bench w/up to 315x4 all paused
Incline Dbell 70x20 then 70x29
1 arm rows 75x20x5
Jm press in smith 135x15x4
bweight fully clothed 2 meals 229
[quote]FISCHER613 wrote:
Pin press flat Bench w/up to 315x4 all paused
[/quote]
Nice! Maybe one day I’ll get to see you doing these.
Flat bench in Smith machine worked up to 315x3,5 and then got 10
Klokovs 95x10,115x10x2,135x10,185x3 then 135x20 ( slight push press on these)
then went home and posed and flexed in the mirror! LOL
will do some Close grip bench later today!
Been searching my old logs for a template you posted. Sort of based on 531 but a longer cycle (five weeks vs. three) and more volume. Do you still have it? The reps and % of max? I would PM you, but the feature doesn’t seem to work.
[quote]kpsnap wrote:
Been searching my old logs for a template you posted. Sort of based on 531 but a longer cycle (five weeks vs. three) and more volume. Do you still have it? The reps and % of max? I would PM you, but the feature doesn’t seem to work.[/quote]
I will look for you. I have a newer one I will post below
close grip pin press paused.
w/uppped too 275x1,3 and then 6!!! PR for me.
Week 1: 7 reps @ 75%, 6 reps @ 80%, 5 reps @ 85% or more
Week 2: 6 reps @ 75%, 5 reps @ 80%, 4 reps @ 85% or more
Week 3: 5 reps @ 75%, 4 reps @ 80%, 3 reps @ 85%, 2 reps @ 90% or more
Week 4: 4 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%, 1 rep @ 95%, amap @ 80%
Week 5: 8x2 @ 60% treat as dynamic work.
Volume on assistance exercises do 3x5 static IE: 75x5x3 on a very similar exercise to main lift
volume on auxillary exercises chase the pump like 4x15 on say tricep pushdowns or lat pulldowns
Hope this helps