Repetition upper
incline bench
135x5x3,165x5,185x5x2,205x4,225x3,235x5 and 185x20
Pulldowns supersetted with John Meadows rear laterals
150x15x4 SS 17.5x20x4
Smith overhead press 135x20x4
Some bi’s and Tri’s
Close grip bench from pins
135x5x3,185x3x2,225x3,255x3,275x3 ,300x1 and 225x10
High rep pulldowns
110x40,28,22
Rear straight arm laterals
25X25 3 sets
Bi’s and tri’s
Vids to follow of the 275 and 225 set
275x3
225x10
Sqaut to pins 1 inch above parralel
135x5x2,185x5,225x3x2,315x3x2,365x3,405x1 and 435x1. Had belt on for 405 and belt and wraps on for 435
Smith machine good mornings
185x8x3
leg extensions and leg curls
Video of smith good mornings to follow
bweight 223.5
185x8 good morning in smith
[quote]FISCHER613 wrote:
Sqaut to pins 1 inch above parralel
135x5x2,185x5,225x3x2,315x3x2,365x3,405x1 and 435x1. Had belt on for 405 and belt and wraps on for 435
Smith machine good mornings
185x8x3
leg extensions and leg curls
Video of smith good mornings to follow
bweight 223.5[/quote]
Nice work today, Coach (and I don’t know if you were even a full inch above parallel on the squats…like I said, when I first looked, it seemed like you were right there, so maybe just a smidge above parallel, that’s all)!!
Those good mornings did not look fun. Heard a rumor that Meg wants to do them, though. hehehe…
Squat 405x1 to pins
[quote]KBgal wrote:
[quote]FISCHER613 wrote:
Sqaut to pins 1 inch above parralel
135x5x2,185x5,225x3x2,315x3x2,365x3,405x1 and 435x1. Had belt on for 405 and belt and wraps on for 435
Smith machine good mornings
185x8x3
leg extensions and leg curls
Video of smith good mornings to follow
bweight 223.5[/quote]
Nice work today, Coach (and I don’t know if you were even a full inch above parallel on the squats…like I said, when I first looked, it seemed like you were right there, so maybe just a smidge above parallel, that’s all)!!
Those good mornings did not look fun. Heard a rumor that Meg wants to do them, though. hehehe…
[/quote]
Thank you for your words I still think I was high though. Next week will be set at 9 pin to alleviate any doubt in my head.
[quote]FISCHER613 wrote:
[quote]KBgal wrote:
[quote]FISCHER613 wrote:
Sqaut to pins 1 inch above parralel
135x5x2,185x5,225x3x2,315x3x2,365x3,405x1 and 435x1. Had belt on for 405 and belt and wraps on for 435
Smith machine good mornings
185x8x3
leg extensions and leg curls
Video of smith good mornings to follow
bweight 223.5[/quote]
Nice work today, Coach (and I don’t know if you were even a full inch above parallel on the squats…like I said, when I first looked, it seemed like you were right there, so maybe just a smidge above parallel, that’s all)!!
Those good mornings did not look fun. Heard a rumor that Meg wants to do them, though. hehehe…
[/quote]
Thank you for your words I still think I was high though. Next week will be set at 9 pin to alleviate any doubt in my head.
[/quote]
Yep, at 9 pin you are there (likely below). 
Looks very close to parallel to me. If you lower another pin you’ll definitely be hitting comp form or better.
Repetition upper
incline bench
135x5x3,185x5,205x4,225x3,245x2,275x3 and 185x24
pulldowns
110x25x4
supersetted with rear laterals
20x25x4
Klokov press 115x10x4
Some bi’s and tris
bweight 224
Tuesday night:: sled, tire,prowler,skips, ropes and bear crawls. Lots of lots.
Wedensday::
ME upper: worked up to a 3rm in the smith ohp press 245x3
Assistance: 20 second breks between pairings.
Blast strap push ups 10x10
body rows 10x10
Conditioning : no rest
Row 800m 4:02
50x50 kb swings (25l,25r)
Row 400m 1:30
50x50 kb swings (25l,25r)
Energy day
5 burpee over 24 box
10 wall balls 16pd ball
jump rope 30 swings
5 rounds
row 400m under 1:18
kbell 50x10 l/r
row 400m 1:28
kbell50x10 l/r
row 400m 1:37
Bweight 224
Started new template last Tuesday and I am looking for a few volunteers to try it out and give me feed back.
I Won’t lie this program is based off of Crossfit principles with a lot of heavy lifting involved as well there is a rolling 3 week loading phase for main lifts.
My email if interested is: fischer613@hotmail.com
053013
Lower push day:
OLympic squat high bar no bet
135x5x3,185x5,225x8,255x5,275x3,290x1x3,255x5
Assistance work:
1A.Weighted situps 30x10 1B. Reverse hypers bweightx10 Supersetted for 3 sets
2A. GHr’s x bweight x10
Metcon:
Prowler push 30yrds x5 3 person rotation -
Prowler push 100 yrds - fall over
IronFit Template:
Monday:
Pull day ( deadlift,power clean,hang clean, pendlay rows, high pulls etc)
Assistance:
Metcon work:
Tuesday:
High intensity speed cardio ( sprints-rower sprints-stairs etc)
Wednesday:
Upper body push ( All styles bench,ohp, )
Assistance
Metcon
Thursday: Off day easy walking
Friday:
Lower push day
Squats /box squats/front squats/high squats etc
Assistance:
Sled
Saturday:
Vanity day-weakness day:
Arm day- work on your weakpoints like Ghr’s,absdominals, sprints etc.
Sunday:
off
[quote]FISCHER613 wrote:
IronFit Template:
Monday:
Pull day ( deadlift,power clean,hang clean, pendlay rows, high pulls etc)
Assistance:
Metcon work:
Tuesday:
High intensity speed cardio ( sprints-rower sprints-stairs etc)
Wednesday:
Upper body push ( All styles bench,ohp, )
Assistance
Metcon
Thursday: Off day easy walking
Friday:
Lower push day
Squats /box squats/front squats/high squats etc
Assistance:
Sled
Saturday:
Vanity day-weakness day:
Arm day- work on your weakpoints like Ghr’s,absdominals, sprints etc.
Sunday:
off
[/quote]
Can’t tell you how much I’m looking forward to this. Not that I wasn’t loving the last template but they just seem to get better and better.
Sat: Quick arm blast
CGBP 135x20x5
Barbell curls 95x8x5
Monday:
Snatch grip high pulls:
95x3x3,115x3,145x8,165x6,175x3,185x1x3,165x5
Assistance:
Snatch grip high pulls
135x3x8 ( 8sets of 3)
Metcon: Barbell complex and row superset.
Barbell complex :
Hanglean,ohp,good mornings and back sqaut jumps.
115x5
400m row @ lvl10 under 2:00 minutes
Rest 1 minute between supersets done for 3 sets.
Played tag with kids in park and had to skip or hop everywhere!
Did not go to gym today so did stuff at home
T-handle swings 100x20
Skip 100 yrds holding 100lbs of kettlebels
10 burpees
Rest 1 minute.
5 rounds.
Lay on grass and have my kids come up and ask me questions to hear me speak in Tongues …(much laughter was had at my expense) LOL
Incline press:
210x8,240x5,255x3,270x1x3 and 240x5
Assistance:
Dips bweight all the way down
Pullups bweight neutral grip dead hangs
These were supersetted 5x10 30 sec rest
Metcon:
knees to elbows x10, row 400m under 1:40, battle ropes 15 all out slams 3 rounds 1 minute breaks.