I dig the variety, great work in here.
Squat atg 205x5x5 (light)
bench press 225x5x5
deadlift clean grip 245x5x5
pullups 3x8
all paused.
bw 221
Worshipped at the Altar of Apollo yesterday…LOL = Played all day in a pool with the kids and their cousins.
So workout in water was:
Throw 45 pound 3.5 yr old as high in the air as possible (DE Pressing) about 50 times
Move up to 60lb cousin repeat.
move up to 95lb 11 year old repeat.
Jump into pool a lot with flips and cannonballs.
Chickenfights!!!
Handstands and swimming underwater.
Good day for recovery and such…
squats in sets of 5.
135,185,205,225,245 and 245.
btn ohp 105x5x5
power clean 105x5x5
rolling triceps 70x8x3
barbell curls 105x8x3
liking new program with suating 3xweek so far.
Hey, Coach!
Great stuff this week.
Here’s the line I came across in my reading that made me laugh 'cause as I read it, I heard your voice: Work = Force X Distance, where Force = Mass X Acceleration
Ding, ding, ding, ding, ding!!! LOL
Yep, the scientist gets it. 
Played with my new toy today…, a 2000 yamaha gp800 waverunner… Fun times and when doing bouys for time --tiring on the arms!!
GPs on Waverunner was 57mph. But what is cool that it really hooks up on turns…My buddy who has a different model got thrown 3 times trying to hang a turn.LOL
Good times.
[quote]KBgal wrote:
Hey, Coach!
Great stuff this week.
Here’s the line I came across in my reading that made me laugh 'cause as I read it, I heard your voice: Work = Force X Distance, where Force = Mass X Acceleration
Ding, ding, ding, ding, ding!!! LOL
Yep, the scientist gets it.
[/quote]
Wow, that brings back the days of physics class!
The easy way to remember this is that Work = MAD (mass x acceleration x distance). So get MAD if you intend on doing any real work. That would probably make a good T-shirt!
Getting geeky for moment… the equation is more specifically W=F(ma) x D x cosine theta. The important thing about work in this sense is to remember the angle of the force on the displaced (moved) object has a significant impact on the work being done.
While I’m getting nerdy on the topic I should try to use this to validate the concept of “explosive speed” the Fischer always talk about. In the equation above acceleration is defined by change in speed. This is why athletes often strive for explosive movements which raise acceleration rather than a constant speed which does not.
Sorry for getting overly technical, class is over. Can’t help myself after years of cramming all this info into my head.
I am happy people are understanding…finaly . lol ^^^^^^^^
Squat 260x5x5
btn press 95x5x2,115x5x2,125x5,130x5 and 95x12x2
power clean 95x5x2,115x5,125x5 and 130x5.
chinips 3x10
dips 3x10
bweight 221
I had to Chime in…I am gonna make this t shirt and cut it up 
[quote]HoJo 2112 wrote:
[quote]KBgal wrote:
Hey, Coach!
Great stuff this week.
Here’s the line I came across in my reading that made me laugh 'cause as I read it, I heard your voice: Work = Force X Distance, where Force = Mass X Acceleration
Ding, ding, ding, ding, ding!!! LOL
Yep, the scientist gets it.
[/quote]
Wow, that brings back the days of physics class!
The easy way to remember this is that Work = MAD (mass x acceleration x distance). So get MAD if you intend on doing any real work. That would probably make a good T-shirt!
Getting geeky for moment… the equation is more specifically W=F(ma) x D x cosine theta. The important thing about work in this sense is to remember the angle of the force on the displaced (moved) object has a significant impact on the work being done.
While I’m getting nerdy on the topic I should try to use this to validate the concept of “explosive speed” the Fischer always talk about. In the equation above acceleration is defined by change in speed. This is why athletes often strive for explosive movements which raise acceleration rather than a constant speed which does not.
Sorry for getting overly technical, class is over. Can’t help myself after years of cramming all this info into my head.[/quote]
LOVE that for a t-shirt, HoJo!
As for getting nerdy with the technical stuff…have you forgotten that I’m a geek, too?! LOL (cosine theta…very nice!).
(Rick…I bet you thought we either weren’t listening or wouldn’t get it about “explosive” movement…hell, you’ve only been saying it over and over again for I dunno…2-3 years?!)
If you love nerdy stuff:
A biologist, a physicist and a mathematician were sitting in a street cafe watching the crowd. Across the street they saw a man and a woman entering a building. Ten minutes they reappeared together with a third person.
- They have multiplied, said the biologist.
- Oh no, an error in measurement, the physicist sighed.
- If exactly one person enters the building now, it will be empty again, the mathematician concluded.
[quote]jjackkrash wrote:
If you love nerdy stuff:
A biologist, a physicist and a mathematician were sitting in a street cafe watching the crowd. Across the street they saw a man and a woman entering a building. Ten minutes they reappeared together with a third person.
- They have multiplied, said the biologist.
- Oh no, an error in measurement, the physicist sighed.
- If exactly one person enters the building now, it will be empty again, the mathematician concluded.
[/quote]
Was the building an ivory tower? Does it matter…?
Ok, I’m not sure I got the math part -if it has to do with positive/negative, isn’t it more related to matter/anti-matter, which would then make the physicist happy?
[quote]jjackkrash wrote:
If you love nerdy stuff:
A biologist, a physicist and a mathematician were sitting in a street cafe watching the crowd. Across the street they saw a man and a woman entering a building. Ten minutes they reappeared together with a third person.
- They have multiplied, said the biologist.
- Oh no, an error in measurement, the physicist sighed.
- If exactly one person enters the building now, it will be empty again, the mathematician concluded.
[/quote]
B.A. Applied Math here. Loved it.
July 4th .
squats 225x5x5
bench press 255x5x5
deadlift 275x5x5 (clean grip)
All paused reps no belt or wraps just chalk.
pullups 2x10
dips 2x15
I am liking this routine a lot.
bweight 221
Will start the conditioning work later this week or next.
Mobility work, neck stuff and abs.
Squats 135x5,185x5,215x5,235x5,250x5,265x5 and 280x5 atg -paused
BTN ohp 120x5x5 and 95x20
power cleans 120x5x5
dips 2x15 bweight all down all up
chinups 2x12 modified kipping–trying something out
bw 221
Mobility work before workout and will be done tonight as well
Rick, I’ve been reading a few logs and articles on carb back loading. Is this the real deal? Total BS? Something in between? Do you have any thoughts on it? I’d be in freaking hog heaven if I could have pancakes for dinner 4 nights a week and still cuts some fat. I don’t have any problem with morning coffee or keeping carbs below 30g’s on off days and my workouts right now are at the exact time Keiffer recommends.
Hey Rick, today’s classes were great! Thank you so much for putting them together and for all the kind words too. Looking forward to next week’s work load to see how I do…I know, its the 3rd week that will “test”. Good stuff all around.
[quote]jjackkrash wrote:
Rick, I’ve been reading a few logs and articles on carb back loading. Is this the real deal? Total BS? Something in between? Do you have any thoughts on it? I’d be in freaking hog heaven if I could have pancakes for dinner 4 nights a week and still cuts some fat. I don’t have any problem with morning coffee or keeping carbs below 30g’s on off days and my workouts right now are at the exact time Keiffer recommends.[/quote]
Not a big fan of Carb back loading at all-- I would rather have a client go on a cyclic carb diet than that.
Now doing something like the Warrior Diet is awesome and it works, IF you have the willpower to follow it…Big IF.
Stick with what your doing it is working right?
What is your goals? Be specific please. That would help me understand better what your getting at and what you want.
Rick
[quote]Megaloca wrote:
Hey Rick, today’s classes were great! Thank you so much for putting them together and for all the kind words too. Looking forward to next week’s work load to see how I do…I know, its the 3rd week that will “test”. Good stuff all around.[/quote]
Ummm those were not kind words those were the truth, I call it like I see it.
1st week is a how-do-you-do.
2nd week is primer.
3rd week you match pre-existing PR’s.
4th week and beyound is Undiscovered Country…
Rick