Actually, I did a little more sleuthing and found the program I wanted in an old log of yours. Thanks for posting the above, though. I’ll give it a look.
cgp bench
w/u to 275x6 paused off of pins. This was on monday
Tuesday work:
Hang snatch 95x3x3, 115x3 and 135x3
Snatch 135x3x5
Hang clean 135x5x3
Clean 155x3x3
Power shrugs 315x5x5Barbell curls 95x5x5
Wed:
T-handle swings worked up to 210x10x2
Woohoo!!
[quote]FISCHER613 wrote:
Wed:
T-handle swings worked up to 210x10x2
Woohoo!![/quote]
Nice - will post vid for you later this evening.
Have fun at boot camp. Sorry I have to miss this time!
That is some big weight on the T-handle swings. Sounds like some good heavy cardio. How fast between sets?
[quote]FISCHER613 wrote:
Wed:
T-handle swings worked up to 210x10x2
Woohoo!![/quote]
Great stuff today! Very impressive to watch.
On a personal note, thank you very much for all of the great coaching today. Made my day:)
[quote]FISCHER613 wrote:
Wed:
T-handle swings worked up to 210x10x2
Woohoo!![/quote]
Hi! Here’s video of the second set…but did you have a typo above? Looks like you have 6 plates here…WOO-HOO!
[quote]gorillavanilla wrote:
That is some big weight on the T-handle swings. Sounds like some good heavy cardio. How fast between sets?[/quote]
A couple of minutes between sets.
These felt like a heavfy pull not cardio, as I am typing a day later. (referring to muscle-soreness)
T-handle swings worked up to 170x8 for 3 sets
zercher squats to slightly below parralel warmups then 275x3,315x1,335x1 and 365x1 had more in me , ran out of time.
Ummmm I am back!
I was diagnosed early last week with a kidney infection an after a small blood infusion and craptons of antibiotics (which I am still taking) I am starting to actually feel like myself again. I mean that for the last couple of months(read: 4 months) I felt just real lethargic and was always getting sick (which never happenend before in my life–constant sickness). People were telling me and I was sttarting to believe that I was starting to feel my age…LOL good chance on that!
So without further ado…
Reverse barbell curls with fat-grips 65x11,8 and 6. tempo is 4 second negs.
Lying cable curl w/fat grips 55x12,9 and 6
Seated calf press plate+25. 31 reps then 16 reps 30 seconds later. 6 sec negs
GHR’s slow hips forward bweight x8,4 and 2
Smith machine high bar squat ATG w/ups then 275x5 then 135x34
bweight 225
Real good to have you back, Rick. I’m glad you are getting better.
flat bench 225x14+7+3= 24
Dumbell seated press 55x17+9+5= 31
Skull crushers 100x17+11+5=33
1 arm pulldowns 110x12+7+3 22 reps (same both arms)
power shrug/rack pull w/up to 365x9 then 225x23
All reps are 4 seconds on the eccentric and explosive on the concentric.
These are true counts no quick seconds.
Bweight 226
3 sets wrist roller to warm up.
Reverse curls with fat bar. (cable) lying down on bench. 47.5x16+11+6= 33
spider curls with curl bar 75x17+12+9
Seated calf press 100x32+17 5 second negatives here
hamcurls standing using the leg extension machine 70x9+5+3 Same both legs
upside down smith leg press (lying on bench-feet on bar) w/ups to 4 platesx40
stretch and a whole lot of eating.
Incline bench 215x11+6+5
Seated btn press 155x8+5+5
pushdowns 82.5x17+15+13
chinups bweight 13+7+5
1 arm rows` 60x33+15+15
All done with a 3 second negative
Bweight is 228
Big swole after this one.
I recieved a call from the Doc And the Infection I got was nasty and from the tests done on my blood and urine looks like I had the infection for anywhere from 4months -8 months and it finally kicked my ass 3 weeks ago!!! WTF right?!?
I am now feeling like myself again in regards to recovery and passion for the weights again!
Onward and upward…
Reverse curls
kbell curls
leg extensios
Ham curls
all for reps, a lot of reps.
Infection is nothing to F-around with these days. I am glad the doc got you fixed up.
[quote]jjackkrash wrote:
Infection is nothing to F-around with these days. I am glad the doc got you fixed up. [/quote]
Your telling me, especially when the leads on the pacemaker might get infected… Soyonora if not caught in time!
Hammer incline press 4 plates a side for 7+4+4
Smith snatch grip btn press seated worked up to 185x8 then 135x13 then 95x15
Lying skullcrushers using crossover machine stack x26+12+10 then 100x16+10
Hammer strength underhand pulldown 2 plates x13+8+3 1platex20
Cable pullovers 80x30 70x25
All done with 3 seconds on negative
Bweight 228
done rest-pause style
DC way.
Building up a big base before really dropping the hammer and finally and going after the 4 plate bench!(again)
with my nerve damage this is going to be fun!