I walk around with that weight without a vest. Pins set 2’’ below parallel would break something in me if I tried it.
Upper body day ohp focus.
w/u then got 185x5 then 135x20.5
pulldowns 190x10 5 sets.
cgp bench in smith w/u then 275x8 3 sets.
Good day for me My right/side/ shoulder is finally responding and is starting to get a pump again .
Worked out with some clients today doing a whole body exercise routine. Was fun training with them.
After clients left . Prowler time with sled. Heavy pulls up to 400 pds plates for 20 yd walks. Then 5x70yds. with 135lb total doing Pushing Sprints.
Upper body day bench emphasis.
W/u to 275x3 pin presses(set at chest level) with monster mini’s strecthed from 18-38 inches. Holy crap that felt heavy and slowwwwwww.
bent over row 135x10x10
cgp bench 205x10x5.
Good day today.
Yesterday went to Starved Rock(state park) with the family and ad a lot of fun seeing all the sights. (got my workout in with my 35 pound kid strapped on my back for 4 hours)
Training looks great. Did you get the child care worked out? We may be dealing with that issue soon as well.
[quote]jjackkrash wrote:
Training looks great. Did you get the child care worked out? We may be dealing with that issue soon as well. [/quote]
Childcare is somewhat worked out. I have to do a little driving around right now but it is getting done and my boy is happy and that is what matters.
Contemplating setting up a new workout template using Deadlifts,military presses and pullups as the only exercises for a 12 week cycle to try out a very cool russian approach to lifting used in the Kettlebell world.
Volume is low at first using same static weight then slowly waves up and down throughout the weeks as the volume and reps increase in a ladder fashion. The template is not set in stone due to you add a “ladder” when you complete your prescribed reps. The days are Heavy, light and medium in pertaing to volume not weight.
The total volume at the end the 12 weeks or therabouts is 75 reps per exercise none are done to failure and highest micro-set is 5 reps.
When you can get 5 ladders of said weight doing a ladder of 1,2,3,4,5 time to move up in weight and start over reduce volume and begin again.
IMO this system will teach a lifter alot about himself and when to add, subract or go for it .
BTW the weight you start with is a weight you can get 7 reps with in one set and stay with same weight throughout the entire program
So what you guys think?
I think it sounds interesting, I’ll be very interested to see how it turns out.
Lots of whole body circuit training-- kinda a deload load week before the Russian Assault takes place.
Used alot of Kettlebell moves and the sled all different ways to Sunday.
Fischer, you keep hammering away. I love following your training!
I keep going over this whole ladder thingy with just Deadlifts and well I am going to stick with the big lifts and do the ladders for the assistance exercises.
Like dead work up to a 3rm
Example: Weighted glute bridges 5,5,4,3,3 every week add 1 rep across till I get to all 5’s then increase weight after a deload week. This will be a weight I can get for 7 reps 1 set and then start over adding 5 pounds to upper body and you guesses it 10 to lower body lifts.
I will still follow the 5/3/1 protocol of percentages.
So, almost like a 5X5 meets 5/3/1?
It just struck me: instead of continually writing 5/3/1, can’t we just shorten it to…[checks calculator]…1.67?
Crap, boy can I descibe stuff wrong. The assistance exercises are done in ladder style- lets see if I can do it right this time.
Ladder: say with a 7 rep max pendlay row with 185 lbs. cluster set first week= 1,2,3 reps 30 second breaks between reps = 1 set do 5 of these. Next week go up to 1,2,3,4 again do 5 “sets” next week do 1,2,3,4,5 do 5 “sets” of these if can get 5 sets of these go up in weight next week and start over. Make sense ? The volume at the end is 75 reps with the weight that is pretty heavy but your still fresh because no you are not going to failure.
makes picking the “assistance exercises” pretty important.
Wed day conditioning stuff.
Flip tire 25 times. rest 2 minutes.
Sledgehammer 100 times the tire swithching stances every 25 swings.
Push sled 6 times with total of 145lbs (including sled) 30 yd trips. 2 trips are immediatly done back to back.
Drag sleg around whole gym with total weight including sled 180lbs 4 times. 8 times is a mile. This a gym that has 3 fullsize basketball courts inside with room to spare. 3 minute breaks between trips around the gym.
Tried out the ladders on:
Standing Press 135 1,2,3,4,5 for 3 clusters supersetted with
pullups full deadhang starts 1,2,3,4,5 for 3 clusters. Do 1 press 1 pull rest 30 sec do 2 presses 2 pullups etc to 5 then rest 2 minutes repeat for 3 “clusters”.
Same with Barbell fat gripz 95x1,2,3,4,5 supersetted with jm presses in smith 2 plares a sidex1,2,3,4,5. Foe 3 clusters.
This is actually alot of fun. I think I will do this with some more exercises tomorrow.
Friday.
Deadlift ladder 335x1,2,3,4,5 x3 sets.
Ladders catch up to you, holy crap am I a hurting unit. I like these alot and will still tinker with these some more like only doing 1,2,3 but for 5 sets and slowly add a rep in ech week or every other.
Demolished myself earlier this morning doing this: Kettlebell swings 50lb x15 l/r, 10 burpees, 25 jumping jacks, push prowler 30 yrds and return with a total of 115lbs . for 3 sets.
edit on deadlift weight.
Great work, Rick. Swings, burpees, jacks and the prowler ought to get the blood flowing.
[quote]jjackkrash wrote:
Great work, Rick. Swings, burpees, jacks and the prowler ought to get the blood flowing.[/quote]
FYI it was not blood that was flowing out some of the guys mouths 
LOL.
good group of guys and gals we have that really push the fitness level up.
Some catching up.
Highlights: Bodyweight is a solid 228 after 3 meals and fully clothed in the gym.
Flat bench 300x10
After doing pinned/banded sqauts 2 inches under parralel for 8x3 (225lb) we would then directly sprint for 40 yrds.
Will be going for a 5rm on Deadlifts later this week.
I am going to now drop another 10-15 lbs and try to keep my strength levels the same again. I have so far dropped 20lbs without really any loss so far.
A good chance that my business is going to be mixed in with a mmma gym to help bring in clients and patrons.
[quote]FISCHER613 wrote:
A good chance that my business is going to be mixed in with a mmma gym to help bring in clients and patrons.[/quote]
That’s interesting. Is this good or bad for you?