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Old 01-15-2013, 10:28 PM   #191
EliteDreams
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Workin hard,lookin good 1K.
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Old 01-22-2013, 10:07 PM   #192
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Join Date: May 2011
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Fav Exercise: Barbell Row
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Thank you guys. I hit a small roadblock. Apparently I'm not a professional athlete... Who would have guessed?!

The Judo and Jiu-Jitsu matches are equivalent to doing HIIT 4 to 6 days a week and hitting legs twice a week is incredibly taxing. Not mention school responsibilities and what not (Yadda yadda yadda). Just spent 26 hours over a 4 day period doing homework for one class... Love senior year!

I'm cutting my leg days down to one leg day. Judo uses so much in the way of legs. I need to focus on explosiveness off the quads, so it's going to look a little like this:

Lower Body:

Squats of Tire Flips 3x5
Box Jumps 5x5
RDL or SLDL Variant 3x8-12
Unilateral Movement 3x8-12
Pullthrough or GHR 3x8-12
Sled Drag 3 Sets
Hanging Leg Raises
Timed Dumbbell Holds
Judo Drills
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Old 01-23-2013, 10:24 AM   #193
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Good luck. Squats always gave me great explosiveness.
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Old 01-28-2013, 02:24 PM   #194
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At a bodyweight of 175 yesterday I benched 245x3. 20 lbs off from when I was 185. A little demoralizing, but still putting in work.
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Old 01-28-2013, 06:57 PM   #195
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Quote:
Originally Posted by espm1000 View Post
At a bodyweight of 175 yesterday I benched 245x3. 20 lbs off from when I was 185. A little demoralizing, but still putting in work.
Weights will come when the work is done. Get after it.
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Old 11-10-2013, 02:02 PM   #196
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Hey guys! Long time no see, but I thought I'd give an update. Over the summer I suffered from a pretty severe Grade 2.5 shoulder separation training Judo, so now I'm trying to get back to my former glory, but focusing on long-term progression and slower, leaner gains compared to what I've done previously.

Assistance work will be progressed linearly with an increase in reps or 2.5 to 5 lb increase each month.

I'm sitting at about 170 right now and post injury have 1RM of the following:

Bench: 225
Squat: 330
Deadlift: 350
Military Press: 130

Here are yesterday and today's workouts that incorporate 5/3/1 principles.

Deadlift Day:

Box Jumps 46" 5x5

Deadlifts 250 x 10

Front Squats 160 for 5 x 10

Hamstring Curls 5 x 10

Calves 5 x 20

Wipers for Abs 5 x 8




Bench Day:

High Pulls - 165 for 4 x 8

Bench Press - 170 x 15

Incline DB Press - 60s for 5 x 10

DB Rows - 70 for 4 x 10 with 1 x 20 on the last set

Face Pulls - 5 x 10

Barbell Curls - 70lbs for 5 x 10
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Old 11-10-2013, 06:49 PM   #197
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Welcome back. Smash on!
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Old 11-13-2013, 04:34 PM   #198
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Hit Squats today. This workout was extremely taxing.

Power Cleans:

135 x 5
155 x 5
165 x 5
165 x 5
165 x 5
185 x 3

Squats:

135 x 10
155 x 8
175 x 5
215 x 5
240 x 10

Romanian Deadlift

225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Reverse DB Lunges

60s x 10
60s x 10
60s x 10
60s x 10
60s x 10

Calves + Abs
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Old 11-18-2013, 01:06 PM   #199
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Join Date: May 2011
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I've got yesterday and today's workouts in here as well as a new PR.

Currently weighing in at 173.

I've tweaked my program a bit. My upper days are now a horizontal push/pull and a vertical push/pull.

Lower:

Box Jumps 50" NEW PR!

Deadlifts

225 x 3
240 x 3
265 x 13

Front Squats

155 x 10 for 5 sets

Hamstring Curls

5 sets

Calves

5 sets

Abs

5 sets




Upper (Horizontal)

Pendlay Rows

135 x 15
185 x 9
205 x 7
205 x 7
205 x 7
225 x 4

Bench Press

135 x 20
140 x 3
160 x 3
180 x 13

DB Rows

75s x 10 for 5 sets

Low Incline DB Press

60s x 10 for 5 sets

Facepulls

5 sets

DB Curls

5 sets
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Old 11-19-2013, 08:13 PM   #200
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Congrats on the PR. Keep smashing.
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