[quote]FISCHER613 wrote:
[quote]Up wrote:
[quote]kpsnap wrote:
[quote]FISCHER613 wrote:
bweight after easter 229 (+3lbs chocolate)[/quote]
Edited for accuracy. [/quote]
Haha, thats a lot of bunny ears Rick!
[/quote]
Add Jelly Beans, Lamb and Beer.
LOL
[/quote]
Dont even talk about beer, I feel like i died and went to beer heaven here, this is NOT a good thing! Ive been saving it for a “treat”, but it is very difficult.
Just passed my Master Cert and Practicals!!
Lots of studying done for this one.
Whew.
nice work!
Congrats Rick! A job well done.
Congrats 
Thanks guys,
To celebrate I did 20 kbell swings, 5 ring pull ups and 5 ab wheel rollouts x5.
Played with kids and ate McDonalds… I know going to hell for that last thing.
trapbar deadlift no shoes no belt —no problem!
365x5x5 / 365x10
ghr’s 3x10
1 leg leg press 130x9x3
ab wheel @ home 5x10.
Good day no pain reps were smooth and fast. Might have a video coming up of the 10 rep set.
bweight 227
Rick - Here’s the vid of your trapbar deadlift from today, 365 x 10. Nice and easy, huh?
I need to get my shoulders blades tighter and keep my ass lower. You can see where I broke my back the first time-right in the middle- T1/T2 are fused together.
Thanks for posting the video.
I feel the strength and stability/confindence is coming along nicely with this lift.
Edit:
foam roll, mobility work.
swings,jumps,pullups and ab wheel rollouts.
Nice deads,no gear impressive. I have never used a trap bar gonna have to try it.
Great job on the cert and practicals. And the DLs. Nice to see some video from you!
DL’s looked quick and smooth. That’s a solid set with solid weight.
flat bench 285x2x6 all paused
snatch pulls 115x10x4
btn press seated 135x10x4
v-grip pullups bwx10x5
dips bwx15x4
all are reps x sets
some curls
Big swole really like this program.
flat bench 285x3x6
Power snatch high pulls 185x3x6
Btn press seated 185x3x6 ( these felt unstable- will work on these)
v-grip pullups +45lbs x3x8
dips +45lbs x10x4
b curls 115x3x6
reps then sets.
will be adding in complexes this week on tuesday/thursdays/saturdays–low rep learn the pattern–repeat
Wow what an eye opener…I did overhead squats for the first time in like 10 years. Wow I am tighter (read:fucked) in the shoulder girdle than I thought.
overhead squat 95x3x5 5 sets of 3
Some kbell work.
Russian bear complex: 95x2x3 3 sets of 2.
clean
front squat
push press
overhead squat
back squat
btn push press
overhead squat
deadlift
Exercises are done in order.
I think there is hope on my shoulder girdle/thoracic tightness. I mean as in getting better- after doing the overheads and complex I was able to stand “tall” for the first time since 91’ when I broke my back the second time.
So I am going to do these 3 times a week to work on the Flexibility/mobility of my spine/shoulder girdle and hopefully get back to actually standing to my full height. LOL if wishes were fishes right?..Might as well throw doing deadlifts with flat back as well as long as were wishing.
all in all a good day.
Fabulous job, Fish, on the overheads. Do you think practicing with a broomstick and doing flex/mo work everyday will help the progression?
trapbar deadlifts. No shoes, no belt and no problems.
385x3x6 6 sets of 3
rack pulls very light and slow 225x5x4
1 leg leg press 150x5x3 3 sets of 5
ghr’s 3x10
weigthed decline Abs 30x10x3
bweight 225
Great work in here, Rick.
P.S. I hit 227 this morning, I’m closing in on you.
[quote]Kairiki wrote:
Fabulous job, Fish, on the overheads. Do you think practicing with a broomstick and doing flex/mo work everyday will help the progression?[/quote]
That is the plan–minus the broomstick- not enough weight to keep my shoulders back and down.
These really stretch my shoulder girdle and help with my stability issues.
In my template these are going to be done 3/week.