where’d you order from?
[quote]PeteS wrote:
where’d you order from? [/quote]
I am good friends with the Vice-president of Fitnessfactory.
Awesome deal could not pass it up!!!
Flat bench 280x1x5 all sets 2 second paused --easy, felt like speed benching.
Flat bench paused pin press 7 inches off of chest 405x3,x5 and x8. NO FUCKING PAIN!!! First time in 5 years. Finally feeling like myself on these again.
Chest supported rows 80lbsx15 x5
supersetted some bi’s and tri’s.
bweight fully clothed 229.
Wow, nice work bro.
squat paused pin press 320x1x5 loose belt -below parralel by far, ATG!
1 legged leg press 170x5x3 l/r
GHR’s 5 partial reps-fast- x5 3 times through
sled+55lbs 5 full passes we lost 2 people in the process–had 5 for rotation.
The squat rack pins were set for a ummmm verticaly challeged individual? of maybe 5 foot…
[quote]FISCHER613 wrote:
squat paused pin press 320x1x5 loose belt -below parralel by far, ATG!
1 legged leg press 170x5x3 l/r
GHR’s 5 partial reps-fast- x5 3 times through
sled+55lbs 5 full passes we lost 2 people in the process–had 5 for rotation.
The squat rack pins were set for a ummmm verticaly challeged individual? of maybe 5 foot…
[/quote]
Hey, that’s 5 foot THREE inches, Mister! 
btw, your constant speed on the sled pushes is amazing!
Hang clean& Press 105x5x5 super snappy and fast.
seated db ohp press 55x15x3
pullups bxx10x6
dips bwx17x3
some curls and pushdowns
sled 55+ 6 full passes. A full pass is a Basketball length and back.
Deadlifts 245x5x5 easy
Bent over shrugs 135x10x3
Good mornings 170x5x5
wrist curls/reverse wrist curls
6 wind sprints and then 4x30lb weighted vest wind sprints.
some high skips and explosive work.
Felt good all out sprinting in vest.
[quote]FISCHER613 wrote:
Deadlifts 245x5x5 easy
Bent over shrugs 135x10x3
Good mornings 170x5x5
wrist curls/reverse wrist curls
6 wind sprints and then 4x30lb weighted vest wind sprints.
some high skips and explosive work.
Felt good all out sprinting in vest.[/quote]
Easy??!???! starts twitching
[quote]FISCHER613 wrote:
NO FUCKING PAIN!!! First time in 5 years. Finally feeling like myself on these again.
[/quote]
Reason to celebrate, for sure.
Bench press all paused 230x5x5
screwed around with Slingshot shut down after a couple of reps at 315 -right shoulder felt unstable.
chest supported rows 90x10x5
bi’s and tri’s just trying to be like “Big Poppa Pump” LOL
bweight 228
nice training. do you think the sling shot was causing the shoulder pain? for me when I have used one it alleviated it
[quote]PeteS wrote:
nice training. do you think the sling shot was causing the shoulder pain? for me when I have used one it alleviated it[/quote]
Yep. It wasn’t pain just felt weak. I then benched the 315 and it felt fine, I am thinking that I need to keep the load on the shoulders myself because with the asssitance of the SlingShot it got a little screwy/unstable.
I am a real slow on the descent type of bencher now-a-days due to the pacemaker/surgery/rotator/nerve damage.
Squats 265x5x5 easy paused to ATG
leg press on smith 1 leg worked up to 3 plates a side
ghr’s start with 10 pulses then 6 full range x2
lots of sprints lots of weighted sprints.
Good day
Just got back from arizona!
Nice recharge.
Welcome back! I see you managed to stay out of the headlines for any crazy shenanigans. jk
Glad it was a nice break from the routine.
Went heavy(kinda) on the Deadlift today and I need to rethink how I am going to approach this lift. I probaly will keep this as a explosive/speed lift and not as an Maximum Strength exercise.
135x3x3
185x3
225x3
275x2
315x1
365x1
405x1 for 10 singles added belt fairly easy reps here just not liking how my lower back felt during the lift.
Decisions to make.
Took some time off from serious training too reflect and think about how to set-up my new program.
So we will see
training later today.
Rick, I’m looking forward to seeing the new plan. Please provide details! I really learn alot from your log, thanks for the free lessons.
Jack
Start of accumulation phase
Flat bench 260x3x6 (6 sets of 3) ((all paused fully on chest))
dips bwx15x3
chest supported rows 100x8x3 SS rear lateral raises 20x8x3
dbell shrugs 50x15 SS bbell curls 95x8x3
SS = superset.