[quote]PeteS wrote:
Like this set up. Of course, leave it to Fischer to jump on the latest and greatest program. 
[/quote]
I agree , he is the early adopter hereā¦
but nice work, I like those rack pulls.
repetition upper body day-
chin ups 18,13,11,10,
lat pulldowns supersetted with military presses
1st set 135x25 pulldowns with 135x21 military presses
2nd set 135x21 pulldowns with 135x16 military presses
hammer curls supersetted with rolling db extensions
curls 40x8 5 sets db extensions 50x8 5 sets
core work
push ups 55 rest 20 sec, 17 rest 20 sec, 14 rest 20 sec, 17 fall facedown.
Big Swole.
weight 235
edit: found out scale was off 3 pounds.
Sat the 12th. Testing new protocols for new āBootcampā class.
flip tire (475lb) length of gym 23 times. Push Sled with 135 added length of gym and back (basketball court). Sledgehammer tire(13lb sledge) 25 times. 50 lb kettlebell swing 10 times each arm. Fall over. Repeat 4 more times. 5 people tried it with me 4 people puked 1 person took 20 mins to get back up without being severely dizzy.
I love this stuff!!
Fischer
Wow. 18 chins at 231 is strong work, so were the MPs. And I puked just reading the last post. Great work.
Mon the 14th.
Max effort upper body.
Flat bench bunch of warm ups 275x6.290x4,315x7.225x26.
1 arm dbell rows with fat gripz 90x10 5 sets supesetted with tricep overhead cable pushdowns 87.5x10 5 sets.
voyeur shrugs 60x15 3 sets supersetted with rear pec dec flyes 115x15 3 sets.
Bbell curls 105x5 3 sets 65x23.
Bweight 234.
F in A. Youād beat most of the NFL running backs and a lot of linemen with that combine total. Nice work.
[quote]jjackkrash wrote:
F in A. Youād beat most of the NFL running backs and a lot of linemen with that combine total. Nice work.
[/quote]
Actually not too toot my own horn my best is 31 reps at a bweight of 230. Now I am known for getting alot of reps -has to do with my Polysplenia syndrome. In a nutshell my heart-rate didānt acelerate fast enough for a specific load placed on my body-make sense? so my lactic acid threshold is very high and my pain tolerance to reps is very high. In laymans turns my muscles act like slow-twitch fibers almost all of the time.
[quote]FISCHER613 wrote:
[quote]jjackkrash wrote:
F in A. Youād beat most of the NFL running backs and a lot of linemen with that combine total. Nice work.
[/quote]
Actually not too toot my own horn my best is 31 reps at a bweight of 230. Now I am known for getting alot of reps -has to do with my Polysplenia syndrome. In a nutshell my heart-rate didānt acelerate fast enough for a specific load placed on my body-make sense? so my lactic acid threshold is very high and my pain tolerance to reps is very high. In laymans turns my muscles act like slow-twitch fibers almost all of the time.[/quote]
Or, another possibility is, you are just plain old strong. :).
Max effort lower body.
rack pulls high from top of knee. w/uās a bunch.
work sets 525x6,555x4,605x6.
zercher sqauts from pins-same position from the rack pulls.(peer pressure from all of you) 135x3 5 sets. just to get a feel for it.
leg extensions 150x15 3 sets.
ghr raises off of a incline bench 3x12 body weight.
calf raises 3 plates 4x25- calf no longer cramps.
bweight 233.
Nice rack pulls! Zerchers are a great strongman exercise.
Repetition day.
Lat pulldowns (hammer strength) 2 plates+25ās 3 sets at 15 then last set done Rest pause style 18,11,8
Seated row hammer strength 2 plates done real slowly rest pause. 21,13,10.
military smith presses (front) rest pause style 185. 13,9,6.
Supersetted close grip pulldowns 210 with pushdowns 130 8x8
wrist curls 95x25 3 sets
push ups trying to get too 100 straight (sucks balls after all the other sets) 36,22,15,14,13. all done with 20 sec rest .
Had alot of energy today and felt great. My right arm is starting to respond again to bicep exercises after like 2.5 yrs of not.
[quote]FISCHER613 wrote:
Repetition day.
Lat pulldowns (hammer strength) 2 plates+25ās 3 sets at 15 then last set done Rest pause style 18,11,8
Seated row hammer strength 2 plates done real slowly rest pause. 21,13,10.
military smith presses (front) rest pause style 185. 13,9,6.
Supersetted close grip pulldowns 210 with pushdowns 130 8x8
wrist curls 95x25 3 sets
push ups trying to get too 100 straight (sucks balls after all the other sets) 36,22,15,14,13. all done with 20 sec rest .
Had alot of energy today and felt great. My right arm is starting to respond again to bicep exercises after like 2.5 yrs of not.
[/quote]
Man, that is good strong training Fischer
Max effort upper
flat bench w/uās a ton.
280x5 300x3 335x5. 225x27.
2a. one arm rows 100x8 4 sets
2b. tricep machine pushdowns 150x12 4 sets
supersetted
3a. voyeur shrugs 80x15 4 sets (sloooooooooooow reps)
3b. rear delt fly on pec dek 115x15 4 sets.- practicing on squeezing blades together.
wrist curls 95x30 3 sets.
Good day bweight 233.
Big weights dude!
Sled day.
Scratched my head and figured out how to build a bottom plate for the sled to be used on a gym floor and tried it out today.
sled and wood base = 50lbs. + 135 lbs.
Prowler pushes= basketball court length ? so I did 5 passes there and back again. Felt good a little nauseaus but good.
will start sled training after lifting twice a week and on Saturday.
Fischer
you could use a plastic cutting board tooā¦
I need to figure out if I can drag uphill ( black top weekend driveway) or would it kill me.
Moving some good weight buddy.
Max effort lower
Rack pulls just above knee. W/uās a ton. All work sets are wrist wrapped and a belt on.
545x5, 585x3 and 645x7 ā WOOOHOOO HELLS YEAH!!! That is my best I ever did.
smith machine sqaut 135x5x5. Feet 1 foot in front of bar and going ass to floor (literaly) trying too help the groin issue. feels okay if my legs are together.
3 hours later. Ran boot camp class and participated with everyone. Basically alot of sledgehammer/flip tire/push prowler/kbell swinging/skipping fun. 2 complete circuits and class was done and some were puking at the end.
What a GREAT DAY !!! Besides the PR I recieved some gifts from my clients which really made me smile. Some of clients actually gave gift cards to my Wife and Kids āHow cool is that!!!
WHAT A GREAT DAY!!!
Bweight 232
[quote]PeteS wrote:
Moving some good weight buddy. [/quote]
Just trying to keep up with the Petes and Meats and Ecoās of this here forum.
You guys inspire me from reading your logs and seeing how you train helps out alot with my own training.
Thank you.
Merry Xmas buddy. Good lifitng once again. I will be down there again, next time I swear I am going to make you train w/me. Then we are going to go out and drink for damn near free in the city (I still have that privelage).