Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 44088 times)

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fast does lie

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Re: back from graveyard... motivated!
« Reply #30 on: April 30, 2012, 07:11:20 pm »
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4/30 2PM

warmup and shots 30 min

45 degree back extension 20 x 2

elevated pushups on steps 25, 1 feet elevation x 25, 2 feet elevation x 25

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #31 on: May 01, 2012, 09:53:47 pm »
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5/1 afternoon

pick up game 1 hr

deadlift [10 x 95] [5 x 135] [1 x 135 x 5] [1 x 155 x 5] [1 x 175 x 2]

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #32 on: May 04, 2012, 05:04:30 am »
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5/3 afternoon

pick up game 1 hr

squat [15 x 95] [10 x 135] stopped due to knee soreness

deadlift [3 x 135] stopped due to soreness
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #33 on: May 06, 2012, 07:01:43 am »
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5/5

Went to gym but didn't do anything besides sauna 15 min.  Just didn't feel like training.  Hamstring sore as hell.  knees sore.  I've been probably playing intense full court games for 6-8 hrs a week and lifting atleast 2-3 times a week on heavy load.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #34 on: May 07, 2012, 09:53:17 am »
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5/7  morning

Deload

squat [10 x 95] [7 x 135] [5 x 155]

45 degree back extension 15 + 25lbs, 15, 15 +25lbs
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #35 on: May 08, 2012, 09:26:48 am »
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5/8 morning

Deload

squat [10 x 95] [5 x 135] [155, 185 x 1]

deadlift [5 x 135] [2 x 155] [1 x 175]
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #36 on: May 10, 2012, 03:45:44 pm »
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5/10/12

deload

goblet squat 40lb x 10

squat [7 x 95] [5 x 135] [2 x 185] [1 x 205]
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #37 on: May 12, 2012, 03:02:30 pm »
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5/12

Deload

goblet squat 50lb x 7

squat [7 x 95] [5 x 135] [2 x 185] [2x195] [ 1 x 225]

deadlift [5 x 135] [5 x 155] [4 x 175]

single leg curls
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #38 on: May 13, 2012, 10:16:19 pm »
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5/13

Deload

Goblet squat 50 x 10

squat [5 x 135] [2 x 185] [2 x 205] [1 x 225] pinned, really not a deload workout since i been squatting 5x last week.

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #39 on: May 15, 2012, 08:57:33 am »
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Begin hypertrophy stage: weight at 157 lb, fat at ~18%
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #40 on: May 15, 2012, 12:34:07 pm »
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squat [45 dumbell goblet x 10] [6 x 135] [3 x 185] [2 x 205] [2 x 225] PR [1 x 235] pinned

dumbell incline bench [10 x 30] [7 x 40] [7 x 50]

dips 10, 7, 10

lateral pull, 10 x 70, 10 x 85, 10 x 100

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #41 on: May 17, 2012, 05:02:18 pm »
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5/17

Squat- goblet 45lb x 10, [115 x 7] [135 x 7] [185 x 6] [225 x 3]  :personal-record:

* realized I was going ATG before which might be bad for my spine, so i am trying to go right at parallel

45 degree back extension x 25, +25lbs x 17, +45lbs x 15

single leg curls, 30 x 10, 40 x 10, 50 x 10
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #42 on: May 18, 2012, 12:50:44 pm »
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5/18 morning

Squat [50lb goblet x 10] [135 x 7] [155 x 5] [185 x 5] [225 x 2]

going back in an hour for afternoon deadlift session

have a league game tonight at 7:30
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #43 on: May 19, 2012, 01:40:30 am »
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Deadlift

135 x 7, 155 x 5, 185 x 3
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: back from graveyard... motivated!
« Reply #44 on: May 20, 2012, 01:59:04 am »
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starting to kinda work out upper body, not sure why though.

dumbell shoulder lift [35 x 10] [40 x 10]

dumbell incline press [40 x 10] [45 x 12]

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB