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Old 06-30-2011, 07:17 PM   #241
Collin O'Neill
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Join Date: Dec 2009
Posts: 307
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Squat:

135 x 5
175 x 5
205 x 5
235 x 5
275 x 2

Press:

85 x 5
105 x 5
125 x 3

Jumprope:

3 min
2 min
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Old 07-05-2011, 04:57 PM   #242
Collin O'Neill
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Posts: 307
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I screwed up today. I didn't stretch my tight (and sore) hip flexor, and I went to the gym hungry. Fucking hungry. Stomach growling. Stupid.

Anyway, I ground it out and came home to eat a two pound sirloin.

Squat:

140 x 5
170 x 5
205 x 5
240 x 5
275 x 3

Press:

95 x 5
105 x 5
125 x 3

Row:

100 x 5
130 x 5
155 x 5
180 x 5
200 x 5

Pullups:

15, 10, 5
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Old 07-11-2011, 07:38 PM   #243
Collin O'Neill
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Alright, due to the fact that the workload at my new dojo is (thankfully) much larger than the workload at my old one, I am jumping back to 5/3/1. I did that program for over a year, with good results (between injuries). I will tweak it a little bit, but I will lean it out more than I did before, and really focus on one main lift a day. That will let me do four days at the dojo, and that will take care of the brunt of my cardio work, along with the full body workout that is BJJ. I am going to structure my week so that I have two full "off" days. I felt like the six day week wasn't giving me enough recovery time.

In the meantime, I may research some auto-regulated stuff, but I hate jumping around to new programs. If it ain't broke, don't fix it.

Also, I need to start seriously addressing my left hip flexor. Ice, stretching every day, and maybe taking it easy on squats for a couple of weeks. It is giving me some decent soreness coming out of the hole, and I don't want to blow it out.

Squat:

205 x 5
235 x 5

Press:

95 x 5
115 x 5
125 x 5
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Old 07-15-2011, 07:05 AM   #244
Collin O'Neill
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Posts: 307
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Bench:

145 x 5
165 x 5
195 x 5

Deadlift:

275 x 3
315 x 3
370 x 2

Weighted pullups:

35lbs x 5 x 3

Ab wheel rollouts:

2 x 10 (I did the angled out to the side a bit. Man, that hurt)
60lb ab bends x 10 each side
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Old 08-11-2011, 04:17 PM   #245
Collin O'Neill
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Posts: 307
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So, it has been a while. Since I posted last, I kept working out for a week as per usual. Then I got married, went on a honeymoon, and got real out of shape, real fast.

In fact, I went to squat for the first time in a couple of weeks today, and I was surprised at how tight and sore it made me. Did I mention I went from mobing every day to barely anything?

Shit. Oh well, not the first time I have been here (at least it isn't due to injury, knock on wood) and probably not the last. Only thing to do is sack up, ease into things, and kick some ass.

Oh, and I am for sure getting back on 5/3/1, specifically the following:

Monday

Squat 3 sets of 5-10 reps (using deload percentages)

Deadlift 5/3/1 sets and reps

DB Bench 3 sets of 8-20 reps

Wednesday

Squat 3 sets of 5-10 reps (using deload percentages)

Bench Press 5/3/1 sets and reps

DB Row 3 sets or do Kroc Rows

Friday

Squat 5/3/1 sets and reps

Press 5/3/1 sets and reps (or do another pressing assistance exercise in its place)

Chins or T-Bar Rows 3-5 sets of whatever reps you want, usually 5-30 reps.
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Old 08-22-2011, 07:44 PM   #246
Collin O'Neill
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Posts: 307
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Intermittent updating lately.

Today:

Squat:

210 x 3
240 x 3
275 x 2

Press:

105 x 3
115 x 3
135 x 3

Situps 20 x 2

Kickboxing class after
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Old 08-24-2011, 07:07 PM   #247
Collin O'Neill
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Posts: 307
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Quick one today before two hours of BJJ

Squat:

135 x 5
165 x 5
195 x 5

DL:

245 x 3
295 x 3
315 x 3

Easing back into DLs, haven't done them in a month.
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Old 08-27-2011, 12:23 PM   #248
Collin O'Neill
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Squat:

135 x 5
165 x 5
195 x 5

Bench:

145 x 5
165 x 5
185 x 5

Good Mornings - 95lbs x 10, 105lbs x 10

Kroc rows- 80lbs x 15 each side, 80lbs x 10 each side

Ab wheel rollouts - 10 x 2
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Old 08-29-2011, 05:22 PM   #249
Collin O'Neill
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Posts: 307
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Squat:

210 x 3
240 x 3
270 x 2

Press:

105 x 3
120 x 3
135 x 3

Also 20 pullups. I felt beat to shit today.

I gotta cut a day out, pushing it too hard again.
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Old 09-01-2011, 04:17 PM   #250
Collin O'Neill
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Join Date: Dec 2009
Posts: 307
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Squat:

135 x 5
165 x 5
195 x 5

Deadlift:

260 x 2
300 x 2
340 x 2

Dumbbell rows:

80lbs x 15 each side

Ab wheel rollouts 3 x 10

Jump-rope 3min/1min x 3
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