Rodja's Road to Recovery and Cut

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    Quote Originally Posted by Rodja View Post
    I like them on 2 benches and with true explosion. Some use too much weight or really bad form.
    I see a problem with too much weight as well. It turns the lift from a power movement to a regular strength lift.
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    Quote Originally Posted by VolcomX311 View Post
    I see a problem with too much weight as well. It turns the lift from a power movement to a regular strength lift.
    Getting people to understand the difference is such a pain in the ass.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Getting people to understand the difference is such a pain in the ass.
    [deep sigh]
    NSCA - CSCS
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    Quote Originally Posted by VolcomX311 View Post
    [deep sigh]
    You know what I'm talking about...
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    After a lackluster week of training, I have decided to start a deload this week. My shoulder's feeling better, but needs a bit of rest. Also, my legs are tired. I can tell I don't have the burst right now as both sprints and jump squats were exceptionally difficult.

    8/3: Vertical F/E, Core, Cardio

    Foam Roll
    Rotator Pre-Hab

    Dips/Neutral Pullups: BW+25x15/BWx12, BW+25x10/BWx8, BW+25x10/BWx8
    Hang Cleans: 105x3, 105x3, 105x3
    DB Shoulder Press/Seated Hammer Curls: 30x12/30x10, 30x12/30x10, 30x12/30x10
    DB Shrugs: 80x12, 80x12, 80x12
    Pressdowns/Planks: 130x12/20s, 130x12/20s, 130x12/20s

    Cardio

    24 minutes Power Walking

    This is my first run at deloading. My goal is to stay active without pounding the joints and tissues as much as I have been for the past 4 months.
    M.Ed. Ex Phys
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    8/9: ME Upper, Cardio

    Foam Roll
    Rotator Pre-Hab

    Weighted Pullups: BWx10, BW+10x6, BW+25x5, BW+35x3
    Flat DB Press: 50x15, 55x15, 60x15
    Supinated Cable Rows/Facepulls: 180x12/145x15, 180x12/145x15, 180x12/145x15
    DB Shrugs: 80x12, 90x10, 100x7+1
    Hammer Curls: 40x12, 45x12

    25 minutes cardio

    I've decided to dust off the DeFranco Westside for Skinny Bastards routine and implement this into my routine since it is more of an "athletic" based lifting routine. My body feels good and the deload seems to have revitalized my body and mind. I'm still going to ease into this routine and still take out about 20% of the volume for the first couple of weeks to work my way back into training.

    8/10: Dynamic Lower, Core, Cardio

    Foam Roll
    Agility Warm-Up

    Box Jumps: 27"x3, 27"+3-45s on top x2, 27"+5-45s x1, 27"+7-45s x1, 27"+9-45s x1, 27"+9-45s x1
    Reverse Lunges (front foot elevated): 95x10, 95x10
    Angled Hypers: BW+45x12, BW+45x12, BW+45x12
    Trunk Rotations: 60x12, 60x12

    25 minutes cardio

    I need more hip power. This is something that I've neglected for far too long and it is one of my main elements to judge the efficacy of this run.
    M.Ed. Ex Phys
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    Supps:

    4-6 scoops RecoverPro
    3 Alpha T-2
    3g ALCAR
    2 Sesamin
    1g TTA
    4 Glycobol
    4-5 HGHpro
    1-2 ThermoGum
    6-8g Fish Oil

    I'm just a tad over 200 right now and would like to get down to about 190 within the next 8 weeks.
    M.Ed. Ex Phys
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