Meat, with being raw and all, is probably much smarter than me, but I can second his statement on pin presses. In fact, I have thrown out all variations all together because I can never maintain the appropriate shoulder stability to prevent injury.
Thanks for input fellas.
Thanks for input fellas.
Thanks for input fellas.
Wow I sound like a broken record.
Or Rainman.
LOL - frickin site keeps wanting to lock up.
Good orning cardio.
weighted vest 30lbs up and downstairs around kitchen circuit with 4 burpees at top of stairs. 25 circuits.
So my daughter says Daddy that looks like fun can I try too? sure, we put a vest on her (brown paper bag with holes cut in for head and arms) and we finish the last 10 together. Life is good.
She would run up the stairs then kneel down then jump up with me insync!!
Sidenote: Anytime my blender starts the 2 little ones line up with the kitten in tow to have some of Dads shake LOL.
Rick
Rick, that is awesome. Kids learn by example and its great that you are getting your kids involved in your exercise program. If they think its fun, rather than work, that is a huge plus.
Lower body.
These aqauts are ATG. 135x5,135x5,225x3,225x3,315x3,365x3x3.
Sqauts to parralel. 405x8
sqauts ATG 225x5x5.
Good Mornings 135x5x3,185x5,225x5x2,225x10.
Standing Calf raise in smith. 1platex20,2platex20,3platex15,4platex15,5platex10,6platex10.
Taught boot Camp intrduced a 1 on 1 challenge. We take a swiss ball ( I finaly used one of these things as a trainer - I so proud 
) and position on either side and start pushing with all you got for 30 seconds or other person is blown off of their feet. Fun times had by all.
I am still looking for the license plate of the DumpTruck that ran over me.
Rick
Thats a lot of lower volume. How are the briefs working out for you?
Great training Rick. Having a challenge makes hard work like that much more fun.
[quote]PeteS wrote:
Thats a lot of lower volume. How are the briefs working out for you? [/quote]
They are working out great, all the sqauts were in them (belt was worn above @315 and above)
I am sqauting with no pain even when ass is on calf. It seems that and this is only conjecture is that the the tightness of the Power Pants on the legs are keeping the Abbductors nice and tight.
I am just excited to sqaut again I am getting carried away on the volume like a lttle kid.
Thanks again for the suggestion.
Rick
[quote]ecogenx wrote:
Great training Rick. Having a challenge makes hard work like that much more fun.[/quote]
Ok to clarify I had 25 people in class - I got challenged 14 times!! From a D1 fullback to a 45yr old soccer mom.
How I set it up was anyone can challeng anyone, you just had to get in one challenge. I got called out over and over even right after doing a prowler run. This was harder than the sqauting by far. Some of times when in the “Skrum” with someone your not moving 1 inch but your putting all sorts of effort. It becomes a test of will.
On a sidenote I always tell the class there is no “I will try” or " I’ll see if I can" or “maybe” .It is “I will” or “I won’t” or " I do" or " I don’t" there is no try.
BTW did you see the the DumpTruck that hit me
glad they worked out for you. I just got off the phone with HOP, trying to track down my custom briefs. Apparently right now it is Texas High School Powerlifting season, so we northerners get less preferential treatment. Oh well.
[quote]PeteS wrote:
glad they worked out for you. I just got off the phone with HOP, trying to track down my custom briefs. Apparently right now it is Texas High School Powerlifting season, so we northerners get less preferential treatment. Oh well. [/quote]
That is some big Texas Kids. Holy Shit!!! I mean your going around 275+ right? Wow!
[quote]FISCHER613 wrote:
That is some big Texas Kids. Holy Shit!!! I mean your going around 275+ right? Wow![/quote]
Fischer, sounds like a lot of fun and they made you put up or shut up. Good stuff and way to walk the talk!
I’m going to assist in a Texas HS PL event in a few weeks. Will be interesting to see the caliber of kids we are bringing up.
Upper Dynamic/repetition
close grip bench 135x5x2,185x3,230x3x5 all with monster-minis.
close grip no bands 275x3 135x36.
Pulldowns 160x10x10 last set 18 reps
Behind neck press on smith 135x12x5
lateral raises on machine 70 rest pause 15,8,5.
bicep face pulls 100x15x9
tricep rope pushdowns 120x15x9
Lots of volume–Big Swole.
Bweight 230
Edit: I forgot I started using a supplement called Dirty 2 weeks ago Holy Shit this stuff works. I did this routine in 1 hour 45mins and could have kept going and going and going with huge pumps and energy.
I am ordering more for when I really start my diet. Can get at efts.com
HOw are you setting up the bands? Doubled over or just once over?
Anyway, good work.
The monster-minis are from the Pro Short line. Band is 12" . I set pins lower in rack so when bar is on my chest it is at 18" stretch then to full lockout it gets real hard. I tested this out today after I ded the 230 sets I put on 275 and it felt the same low but at near lockout 275 literaly flew up.
Nice training here. I’ve been wanting to try bands.
Great training Rick. You must have had a big pump going. The bands sound like they really work your tris.
[quote]ecogenx wrote:
Great training Rick. You must have had a big pump going. The bands sound like they really work your tris.[/quote]
Yeah they really work the tri’s. I am finding out that while bands are a diferent traing aide for me but since I am not lifting in gear they don’t do much for my Raw bench.
Upper body day.
pin presses from bottom position (flat bench)
135x5x2,185x3,225x3,275x3. Switch to normal flat benching 315x3,335x5.
dbell shoulderc presses. 65x12,65x22.
seated row/pec dec superset. 160x15/115x15 5 sets
drag curls 85x8x3/ tricep rope extensions 85x15x3
Was supposed to deload this week, I just wanted to see if the Max/dynamic work is working. I am now going to just do full range movements and see what happens.
Sidenote: I was talking to another trainer and I am now seriously considering entering a BB show to help keep me motivated and to train towards something. It will be a natural show and I think will be a height not weight class show. I am still up in the air due to the injuries sustained and the surgery. I might not like how it looks when dieted down to under 6%. I mean the pacemaker seen from an angle can be seen through a t-shirt and some sweatshirts at a bf% of around 15%.