good stuff
Okay could not lift in the gym tonight due to babysitting issues so I trained @ the Homestead.
2 exercises : 1.Double Kbell Sqaut ATG 60 pounders so = 120 pds.
2.Double Kbell Swing 75 pounder.
Template: 1 rep of each exercise rest then 2 reps of each exercise rest etc… Got to 13 started seeing dots…made it to 17 before form on the Sqauts got real Fugly due to the extreme low back pump.
Wow that workout will not be repeated for awhile.
I really wanted to hit 20 reps on that ladder.
Really impressive stuff bro…315/20 YIKES!
Some of your nomenclature is Greek to me.
And no. I don’t do any sprints or plyo work. I probably should. I used to race 5Ks, 10Ks, and sprint triathlons and still have a pretty good cardio base when I need to draw on it. However, that’s not the same as HIIT. You got an opinion on that?
[quote]kpsnap wrote:
Some of your nomenclature is Greek to me.
And no. I don’t do any sprints or plyo work. I probably should. I used to race 5Ks, 10Ks, and sprint triathlons and still have a pretty good cardio base when I need to draw on it. However, that’s not the same as HIIT. You got an opinion on that?[/quote]
Your response to my plyo and sprints question answered my question . Heres the answer.
You are used to and were extensively trained to operate @ 65%-80% intensity during your race years of running. Which means you are accustomed to that level of exertion and it is real hard to really break out of that mode when the switch to lifting happens.I am not questioning your cardio base I am questioning your explosivenes/power, we can fix that by doing the plyo’s and sprints.
The Westside guys (advanced) do this with their Dynamic Days but they are really strong already and moving 225pds+bands and moving 75pds sqauting are diffrent things.
To go back to the first paragraph to explain better: When doing lets say a sprint Triathalon you had to pace yourself to get through everything correct? What I mean is if you went all out on the bike you have nothing left for the run or vice-versa because you have to operate at the highest level you can sustain for long periods of time without bonking.
So now we get to explosion training as I like to call it.
For upper body: do your warmup
: Medicine ball throws -chest pass or overhead press for height 3 sets of 2.
: do your routine
For lower body : do your warm up
: long jumps or standing verical jumps 5 sets of 2 .
: do your routine
: if you access to a sled or prowler i would reccomend loading to maximal
weight and exploding all out(pushing)for 10yrds
The Sled stuff done at end of lower body days.
Hope this helps
Rick
Edit: Start srinting 2/week @ end of workouts 3-5 small bursts of 15 yrds.
Sent you a PM.
I didn’t know you’d torn your cuff.
I do a vertical jump or two before every one of my “hard” (shitty squatter caveat) squat sets, high as possible bringing my knees up above the waist. Plus a face slap or two.
Pretty much the same thing, lower intensity, for military/bench. Hmmm, can’t throw a medecine ball in my gym, but I’m thinking perhaps a plyo pushup or two before military/bench?
Good stuff as usual, Rick.
was just reading about your boy and training.
Little man over here wants to wrestle all day-
I know , I know its what todllers want to do
but its fun
[quote]punnyguy wrote:
I do a vertical jump or two before every one of my “hard” (shitty squatter caveat) squat sets, high as possible bringing my knees up above the waist. Plus a face slap or two.
Pretty much the same thing, lower intensity, for military/bench. Hmmm, can’t throw a medecine ball in my gym, but I’m thinking perhaps a plyo pushup or two before military/bench?
Good stuff as usual, Rick.[/quote]
Smith machine lying press/yhrows - throw light on there and try to literaly throw it up off of your chest.
Or push presses
rick
[quote]kmcnyc wrote:
was just reading about your boy and training.
Little man over here wants to wrestle all day-
I know , I know its what todllers want to do
but its fun[/quote]
Is not that the truth! My boy will wrestle for hours
Rick
[quote]FISCHER613 wrote:
I was talking to a client of mine and something clicked in my head about a philosphy I have.
You train because you have goals to ascertain and aspire to.
you Workout to pass the time.
I “Train” to get better at what I am doing - so in essence I am practicing over and over again my lifts or skills for my various endeavors.
I see people workout all the time ( I am a Trainer) who look the same month after month- no log,no goals = no clue.
Random thoughts.
Rick
ps: I mean if you see no progression in your lifts over a period of months/years. I would go nuts/crazy about my inability to succeed in my chosen endeavor.[/quote]
Reposted for myself and others.
Thanks Rick. I’m one of those using the same weights and looking the same for several years. Guess I need to get my act together.
@ Steve your welcome.
ohp press press seated. 185x5x5. slow and controlled explosive on the way up.
pullups 10x10
dips 10x12
some curls and lateral raises.
Grappled and light sparring for 1 hour.
bweight 225
nice work- and nice quote
how does your pacemaker affect grappling rolling or sparring,
Ive never asked about that before
[quote]kmcnyc wrote:
nice work- and nice quote
how does your pacemaker affect grappling rolling or sparring,
Ive never asked about that before[/quote]
Grappling= not so much if I feel in danger or uncomfortable I will just tap and talk to opponent about the issue in hand. Usually a Kimura/Americana is the culprit. Or in a scramble with a less expirenced person when jockeying for position they might grab the pacemaker as a handhold on accident, when that happens I usually bear hug immediately and remind them that is not a handhold or just very forcefully push/punch off.
Sparring= Getting hit there just plain sucks alot. At first I would get mad/frustrated and automaticaly amp up the sparring. (to protect myself : I guess) Now I just circle out or clinch as fast as I can and tell opponent easy on the chest hits as I work for a takedown from the clinch.
So all in all this is no Gi. In a Gi never had an issue.
Rick,I think you’ve told me before but why do you have a pacemaker? Are you 100% paced?
Eco,
I have a condition called Polysplenia - side effects there is a interrupt in my a/v nodes. Yes I am 100% paced. Main cause is bradycardia I went as low as 18 beats a minute still awake and functioning.
I wake up every morning thanking God that I am still here and go kiss my Family first thing every morning. I am not promised anything by my doctors on length of life.
Oh and just found this out I have only 3 lobes in my lungs not four- so actually I’m only able to use 75% capacity of oxygen a normal person can of my size. Explains alot about reacing failure on aerobic exercise.
This is why I am a PT. I have the ability to change my physique and excel at all my chosen endeavors with all my limitations. It is very amusing when someone says if I had your genetics when seeing me do stuff…WTF!! LOL
Look up Polyspleenia (many spleens)
Look up situs-invertus
I have both…
[quote]FISCHER613 wrote:
Eco,
I have a condition called Polysplenia - side effects there is a interrupt in my a/v nodes. Yes I am 100% paced. Main cause is bradycardia I went as low as 18 beats a minute still awake and functioning.
I wake up every morning thanking God that I am still here and go kiss my Family first thing every morning. I am not promised anything by my doctors on length of life.
Oh and just found this out I have only 3 lobes in my lungs not four- so actually I’m only able to use 75% capacity of oxygen a normal person can of my size. Explains alot about reacing failure on aerobic exercise.
This is why I am a PT. I have the ability to change my physique and excel at all my chosen endeavors with all my limitations. It is very amusing when someone says if I had your genetics when seeing me do stuff…WTF!! LOL
Look up Polyspleenia (many spleens)
Look up situs-invertus
I have both…
[/quote]
Blimey!
Makes what you do all the more impressive!
Thanks Brett.
Deload on deadlift (kinda)
Tried sumo/ tried the old stiff legged style/settled on jumping deads- As BigPete would say FUG!!!
135x3/155x3/185x3/185x3/205x2/225x2x2 Wow on the last set of 225 slow off the bottom but I actually got a little air. (I think)
Taught lifting partner Underhooks. 5 1 minute rounds. He died-out around 3 rounds in, I kept calling him all sorts of names to get throught the Drill. 
Some partner assisted Ab exercises.
Playing with the Kids now.
nice work.
did you use a straight bar?
underhooks- do you mean pummeling
thanks for answering about the pacemaker.
that is allot to think about.
I kiss the family every morning and night
I was just thinking about it the other day
how do you roll spart etc with it-
I kept trying to roll or play some judo
and id be fine for an hour or so and then my neck
would feel broken again.
its bad cause there is a good judo school
a block from where we are right now.
and an MMA school 4 blocks away that is ok.
the Judo coach there is the 100kg ranked 1 or2 in the US.
the worst- is less then 15 minutes by car is NYAC
old stomping grounds.