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Old 08-11-2012, 09:14 PM   #721
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Thanks swede!
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Old 08-12-2012, 03:41 PM   #722
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Thanks BTB!

My knees feel ok so far from sumos. They take more of a pounding from my conditioning. I am trying to be better about taking my fish oil, it really seems to help my joints. I plan to start taking bullet proof in the next couple of weeks hoping that it will help with recovery.
let me know what you think. LTL's company has a sleep product that I might try next.
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Old 08-14-2012, 08:23 PM   #723
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Tuesday Squats
So this week will be a little crazy, I had my fitness test yesterday, which I crushed. But is forcing my workouts to be closer together. I cut down on assistance a little

Squats
145x2x5
235x5
265x4
315x3
350x2
365x1
385x1
410x1, heaviest I have gone for a while
305x2x5 Pause squats
These were brutal, most I have ever done with a pause

Front Squats
135x5
225x2x5
keeping it light

Shrugs
315x15
405x12
495x2x12

Hypers
2x10

That is it, will be benching tomorrow and then deadlifts on thursday. Hoping my legs will recover by then. I will post up my fitness test stuff when I can.
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Old 08-14-2012, 09:00 PM   #724
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Here are the results of my Fitness Test for the NJ State Police
This is done on a point system, 7 points is the highest for each event. I will list what you need for a 7 and what I got

75 Yard Pursuit Run-7 points- 17.34 seconds
First Trial- 16.28
Second Trial-16.61
Crushed it!!

Push Ups in 2 mins- 7 pts- 47 or more
My score: 59
Killed it, had a lot more in me

Sit Ups in 2 mins- 7 pts - 49 or more
My score: 52
Got a crazy cramp in my lower abs

1.5 mile run- 7 pts- 11:31 or less
My time: 11:55- 6 points
24 seconds off perfect, could have done it

27 out of 28 pts
-not too bad, I am glad to see I still have my athletic abilities. Did not really train for the run and felt really good during it. I ran probably 5-6 times leading up to this and I doubt any of them were further than 1.5 miles. Good to know my conditioning works.

Happy with my score, next up is a written test in a couple months. As a side note, I do not have high hopes of getting this job, they had around 10,000 applicants for 100-200 spots in the academy. Fun to go through the process.
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Old 08-14-2012, 11:44 PM   #725
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they had around 10,000 applicants for 100-200 spots in the academy. Fun to go through the process.
Isn't that crazy. Sounds like the flood of bodies I had to compete against when I tried to get into the prison system.

Nice work on the test. How long did all this take overall?
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Old 08-15-2012, 08:50 PM   #726
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Originally Posted by BendtheBar View Post
Isn't that crazy. Sounds like the flood of bodies I had to compete against when I tried to get into the prison system.

Nice work on the test. How long did all this take overall?
Took about 2 hours and that including lining up and all that administrative stuff not bad
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Old 08-15-2012, 08:57 PM   #727
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Wednesday bench press
arms were a little tired today from the fitness test so not the best workout but a good one

Bench Press
135 x 5
170x 5
200 x 4
230 x 3
255 x 2
270 x 1
285 x 1
300 x 1
240 x 12
No prs but solid numbers

Klokov press
95 x 5
115 x 5
125 x 3 x 5 reps
These felt great will continue to add 5 lbs each week

Db rows
80s x 3 x 15
Took it easy on these more back work tomorrow with my deadlift cycle

Tate press
55s x 3 x 10

Band extension
Monster mini x 2 x 20
Good burn

Gonna see how deads go tomorrow definitely still going to be sore but will try to push through
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Old 08-16-2012, 07:43 PM   #728
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Thursday Deadlifts
These went a lot better than I thought they would on this compressed schedule. Sumos are starting to feel a lot better and stronger. Getting my form and confidence back.

Speed squats
Plus average bands
145x2x2
215x6x2

Sumo Deadlifts
225x2x3
315x3
365x3
405x1
440x2

Speed Deads
365 x 8 sets x 3 reps
Brutal, short rest, tried to keep it under 2 mins

Circuit-3 rounds
*30 seconds rest between exercises
RDL x 245 x 8
Bent Over Row x 245 x 8
Chin Ups BW x 8
GMs w/ Cambered Bar x 150 x 8

This was a killer. I replaced reverse grip pull down with chins, because I like them better and I think they are more effective. Next week will be a test but I think I can handle. I will have to do a double with 470. Gonna crush it!
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Old 08-17-2012, 10:38 AM   #729
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Yep, gonna crush 470 for sure! Good stuff, JW!

Just saw that fitness test, nice work. I don't know, I could see there not being 9,800 better qualified people in Jersey for those slots!
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Old 08-17-2012, 11:36 AM   #730
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Thanks Mike! Looking forward to crushing 470 next week!
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