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    08/07/10---->Aerobic Phase/Fitness Test Familiarity

    A.M.

    Ran a lighter beep test this morning. Stopped at 10.2 with no issues. Plan on running a max-effort test this afternoon.

    TODAY'S GOAL: 11.5
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    08/06/10---->Aerobic Phase/Fitness Test Familiarity

    Just ran the beep test. Sub-maximal effort again, trying to get more familiar with test/levels of speed. Stopped at 10 with ease. Gonna run it again this afternoon with more effort.

    Today's...
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    08/04/10---->Aerobic Phase/Fitness Test Familiarity

    Ran a beep test this morning, and got a 10.2 with VERY sub-maximal effort. Not a good result, but the improvement over the last 3 days is obvious.

    If I were, at this moment, to run the test with...
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    08/03/10---->Aerobic Phase/Fitness Test Familiarity

    Just ran another beep test. And another poor score. Gonna run it in another hour, and until I get an acceptable score.

    UPDATE: Ran it 1.5hrs later and got a half level higher. Not where I want...
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    08/01/10---->Aerobic Phase/Fitness Test Familiarity

    Did a beep test today, and got a 10. Really poor score for me, as during last season I was in the mid 12's. A lot of work to do in the next two weeks.
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    7/31/10---->Smolov Jr.

    Not gonna log today because it was so shi**y. Long story short, I didn't finish today's Smolov Jr. workout, only getting 5 of the requisite 8 sets of 4 reps. Backed off after the 5th set after I...
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    7/29/10---->Week #3 Day#2

    Preworkout

    SMR
    ----> Foam Rolling: Thoracic Spine, Lower Back, Teres Minor, & Pectorals

    Mobility
    ----> Arm Circles X 20
    ----> Trunk Swings X 15
    ----> JJ X 10
    ----> XJ X 10
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    7/28/10---->Acceleration/Linear Speed & Core

    Core

    A. Spread Eagle Sit-Ups
    ----> 35 lb. X 12
    ----> 35 lb. X 12
    ----> 35 lb. X 10
    ----> 35 lb. X 8

    Notes: 60 second rest between sets.
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    7/27/10---->DE Lower & Week #3 Day#1

    General Warm-Up
    ----> 5 Minutes on Stationary Bike

    SMR
    ----> Foam Rolling of Teres Minor, Pectorals, Obliques, Thoracic Spine, & Lower Back

    Mobility/Movement Prep
    ----> JJ X 15
    ----> YJ X...
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    7/26/10---->Acceleration

    SMR
    ---->Foam Rolling: Calves, Teres Minor, Lower-Back, Obliques, & Thoracic Spine.

    General Warm Up
    ----> 5 Minutes on Stationary Bike
    ----> Shuffle X 15 yd.
    ----> Front Skip X 15 yd.
    ---->...
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    I've got the Lunar Elites, and they've served me...

    I've got the Lunar Elites, and they've served me well so far. Solid training shoe, no doubt. After 4 months of use, though, they're in pretty bad shape.

    Of all the Nike trainers I've tried, the...
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    7/25/10---->Week #2 Day #4

    A.M.

    SMR
    ---->Foam Rolling: Pecs, Teres Minor, Lower Back, Thoracic Spine

    Mobility
    ----> JJ X 15
    ----> YJ X 15
    ----> XJ X 15
    ----> Arm Swings X 20/arm
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    I start with SMR of all major muscles, with extra...

    I start with SMR of all major muscles, with extra focus on those I'll be working during the session.

    I've started to force myself to do some dynamic mobility for about 15 min. pre-workout, and...
  • Thread: 5x5

    by Redjb
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    Madcow's is where its at. Ran it for 13+ weeks...

    Madcow's is where its at. Ran it for 13+ weeks and saw great gains in all the major compounds.

    It's longevity is what makes it special, imho. Once you stall, reset and simply restart the...
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    7/24/10---->Week #2 Day#3

    PREWORKOUT

    SMR
    ----> Foam Rolling of Teres Minor, Pectorals, and Thoracic Spine

    Mobility
    ----> Shoulder Dislocations X 15
    ----> Arm Swings X 10/arm
    ----> Jumping Jacks X 15
    ----> Y-Jacks X...
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    Sticky: I'm in. Helluva long way to go. haha. Max is...

    I'm in. Helluva long way to go. haha. Max is around 230ish atm.

    Halfway done with Smolov Jr. (bench). Gonna do a 1-week deload then test a new max.
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    Fullbody workouts 4x's a week seems a bit...

    Fullbody workouts 4x's a week seems a bit excessive.

    Whether to employ a fullbody routine or a split depends on various factors, including (but not limited to) your goals, experience, recovery...
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    7/23/10---->Acceleration & ME Lower

    Warm-Up
    ---->5 Minutes on Stationary Bike
    ---->BW Squats X 10
    ---->JJ X 10
    ---->Skips X 20 yd.
    ---->Shuffle X 20 yd.

    Mobility
    ---->Lateral Leg Swings X 10
    ---->Forward/Backward Leg Swings X...
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    7/22/10---->Week #2 Day #2

    General Warm Up
    ---->5 Minutes on Stationary Bike

    SMR
    ----> Thoracic Spine X 15
    ----> Teres Minor X 10/side

    Mobility
    ----> JJ's X 15
    ----> YJ's X 15
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    Not sure of actual books on carb cycling, but...

    Not sure of actual books on carb cycling, but Shelby Starnes has published several online articles at EliteFTS and/or T-Nation which I found helpful.

    Here's One of Them:...
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