[quote]FISCHER613 wrote:
Actually gym opens in mid-Febuary. Sorry. Gym will have 4 Sqaut stations a platform Olympic/deadlift a couple of competition benches, MMMA cage, bags light/heavy and strongman equitment. Oh lots of Dbells and Kbells.
Basicaly a “Powerlifters, MMA, Crossfitters and Strongman’s paradise”[/quote]
Perfect.
Sounds like an outstanding place to train.
Rick you lied. My back feels like an old man’s. Hepburn killed my chest today
Sorry guys have not been around in a long while. Takes alot of time getting everything together for the new gym. Then family as well. I hope everything is well.
Bweight - crept up to 237.
Deadlifts 405x3,3,3,3,2,2,2,5 = no belt
mpress 205x3,3,3,3,3,2,2,2,4.
Cgb 295x3,3,3,3,2,2,2,2,3.
atg andersen 1 second pauses 315x3,3,3,3,3,2,2,3. no belt
These are done on different days with assistance exercises. Started to grapple and box again as well.
The traing is based off of Mr. doug Hepburn You add a rep each workout till you get all 8 sets of 3 then start over at 1 set of 2 then 7 sets of 2. Awesome in its simplicity/but effective.
Rick
Good to see you back Rick, I was just thinking about you!, because your Hepburn adaptation is what I’ve been doing since I asked you all those questions a while ago.
Because I’m weak and old though, I further “adapted” it -with the squat I only do 7 sets (I figure 21 total reps are all my creaky knees can take), and with the deadlift I only do 5 sets, but it’s at a higher intensity than I use with the squat; since my squat sucks I also squat 2 sessions for every 1 deadlift session. I do press and incline bench with the full 8 sets though.
Pics, or video! of the new gym please when done.
OHP 205x5x5
pullups bw+45 5x5
hammer curls db 40x15x5
skullcrushers 105x15x15
Barbell circuit.
5x2 minute rounds on heavy bag.
Bweight 226 morning.
Oh Yeah, Whats up everyone?!
Rick
Still strong as ever. Good to see you.
Welcome back Fischer. How’s the gym business going?
Welcome back…
Glad the family is well.
looking rugged
Fischer, how’s it going?
Yo fischer
Going good. Plan b is in place. Gym plans fell through with partners now trying to do this myself. Training is going good actually.
Night training. Overhead barbell shrugs 135x10x5
hang clean 185x5x5
wrist curls/flexion/stretching
Cardio- ran to SUV with 2 40pd children over shoulder and also a gym bag in hand. LOL.
yo
If I remember correctly you were in the southern suburbs, what gym are you at?
[quote]Chi-Town Lifter wrote:
If I remember correctly you were in the southern suburbs, what gym are you at?[/quote]
Western suburbs. Naperville. I go to Bolingbrook Park distrit (head trainer there) and my house.
You still at the LA fitness?
Just went back there a few weeks ago. I had bought a rack and was lifting in the garage but decided to go back to the gym. We will have to get together one of these days. Bolingbrook is a hop skip and a jump with the new 355 addition.
Hi, Fischer. I just joined back in Jan so wasn’t up on your previous postings. The gym sounds awesome. You’ve got some good lifts, too. BTW, my brother lives in Rockford and my nephew is attending Loyola, small world.
flat bench warm ups then 305x5x5
70 degree row 225x5x5
jm press in smith 135x15x5
fat grip barbell curls 85x10x5
bweight 227 morning.
morning workout. 50 ab rollouts/125 push ups/ 25 burpees/total. done in 5 sets.
Edit
[quote]cavalier wrote:
Hi, Fischer. I just joined back in Jan so wasn’t up on your previous postings. The gym sounds awesome. You’ve got some good lifts, too. BTW, my brother lives in Rockford and my nephew is attending Loyola, small world.[/quote]
Thanks man. just trying to stay 6 feet up.
nice work- good pressing, and I like that bw circuit too