405 x11. Wow.
Been trying new protocols with regards to training using only a sled for workouts.
Obviously the lower body stuff is easy to program. It is the the upper body stuff is slightly harder to come figure out correct loads and reps. It is fun and challenging when people start to get competive with the pulls and pushes.
so far up in the air on this one will probaly use this for deload week for a different feel/scenery to help with training stagnation.
wow stark realization: My push press is far stronger than a very strict standing military press. Strict 185 no leg drive period. Push press 225x8. some issues are due to the pacemaker and subsequent nerve damage but still this needs working on.
Standing press 135x5x5 (strict)
chinups neutral grip 5x8
dips 5x12
barbell curl fat gripz 85x5x3.
Deadlifts.
Felt goood supposed to be a deload and worked up to a 475x3 conventional stance which is great for me.
Fat gripz bar holds 225x15sec 5 sets
fat gripz power shrugs 185x5 7 sets
treadmill sprints with treadmill off. 8 sets of 10 seconds all out sprinting.
ab machine crunches 100x20 5 sets.
Played alot of paintball on Sunday thought I sore and weak. Not so much.
Bench press: worked up to 265x18
seated row 165x10 supersetted with shrugs 200x15 5 sets
cgp bench 185x10 5 sets
barbell fat grip curls 65x15 2 sets.
Treadmill runs: Treadmill is off and start pushing the “treadmill belt” for 15 seconds all out rest 1 minute 6 sprints.
All the GPP you’re doing hasn’t effected your strength at all. You’re stronger then ever. I’ve tried doing upper body stuff with the sled but found it kind of boring. I’d rather just pull.
lower body sqauts
close stance atg sqauts all raw worked up to 255x5x5.
1 leg press 110x5x5
ab machine 100x12x5.
Easy day here. Some easy cardio thrown in.
Actually felt good going real low in more of an olympic stance. Will probaly persue this for awhile.
lower body sqauts
close stance atg sqauts all raw worked up to 255x5x5.
1 leg press 110x5x5
ab machine 100x12x5.
Easy day here. Some easy cardio thrown in.
Actually felt good going real low in more of an olympic stance. Will probaly persue this for awhile.
Good work in here, Rick, I hope the new business is going well.
Need to vent. I am very upset right now, I just received a call from the main gym I train at (Park District)and was told that I can only have my kids in the daycare for 2 hours at a time tops. Seems all this time my little guy is a monster and “we cannot handle him anymore”. Now I am a very protective&watchful parent so I always made sure to look in from afar atleast 1 per hour between clients. So I am knnow scrambling and calling people and trying to fit in the space/times alotted.
I made sure never to take advantage of this situation (never more than 4 hrs and that I can count on 1 hand in 3 years total) as this was one of the major deciding factors of working here.
This just sucks that I am at the will of minimum daycare peoples whims.
For the record my girl is a perfect model citizen little girl and my boy is well a boy - rowdy and stubborn. I would not change a thing. When others watch them - they seem to do fine as well.
I feel sorry for Bootcamp Class tonight.
Weighted vest hill sprints suck that is all I’m going to say…Alot.
Catching up.
Thurs-military 140x5x5
neutral gri pullups 5 sets 10 reps
dips 5 sets 12 reps
Fri- dealifts w/up to 275x5 with monster mini’s
power shrugs with fat gripz 225x5x5
ab crunch machine 120x10 5 sets
some sprints on friday.
bweight fully clothed 4 meals 232
You’re getting downright svelte, Fischer.
What kind of getup do you do the banded DLs on?
Training is looking good, Rick. I am sorry to hear about the daycare issue, that sucks.
[quote]sfp wrote:
You’re getting downright svelte, Fischer.
What kind of getup do you do the banded DLs on?[/quote]
The bands are monster-mini’s I slide the bar through them them step through them like a stirrup.
Upperbody day Bench worked up to a 280x14
lots of rows and rear delt stuff.
Lower body day Worked up to 315x5 3 sets using monster mini’s off the pins going 2 inches under parralel. Think off an Andersen Sqaut off of the pins with the bands - loose belt.
1 led leg press 150x3 5 sets.
Lots of conditioning done with weighted vest and sled work .
Bweight 230.5 after 4 meals fully clothed.
Some catching up to do.
Last week highlights.
Hit 405x3 with the monster mini’s in the deadlift 
Worked out on monday and got 405x2 in the smith for bench - no one in gym for spot and I wanted to go heavy so that is what i did. Also did 10x10 with pullups.
Played paintball on Sunday with my old team. That was a blast.
Bweight holding around 230 at the end of the day.
That 280x14 looks fierce, Rick.
Lower body
w/u to 365x3 2 sets with monster mini’s -Andersen Sqauts with pins set so I am 2 inches below parralel. Just belt on .
1 leg press w/u 210x3 3 sets.
lots of ab stuff.
nice work that is getting interesting.
child care is a very touchy topic with me right now.
Costs as much here as sending the kid to a state college.
Some weighted vest work this morning while working around the house and 20 minutes on the stairs. (vest weight 40lbs.)