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Thread: Precompetition journal

  1. #2313
    MD staff Daibhí O'Buadain's Avatar
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    12/14


    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 24 minutes

  2. #2314
    MD staff Daibhí O'Buadain's Avatar
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    I like that move.
    I feel it in the hamstrings.

    Quote Originally Posted by NelsonMuntz View Post
    sounds like an interesting move, cool you have a reverse hyper machine at your gym.

    when I do them I do a improvised version of them off a bench, reg or old school hyper or even swiss ball.

    I did try a real glute ham raise machine the other day, that fucker is hard lol

  3. #2315
    MD staff Daibhí O'Buadain's Avatar
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    1/5

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 24 minutes

  4. #2316
    MD staff Daibhí O'Buadain's Avatar
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    1/8
    Wide stance hacks 15/12/12/12 150-425
    Close stance leg presses 15/12/12 245-640lbs
    Single leg press 12/12/12 155-225lbs

    Standing hamstring curls
    12/12/12/12 90-130lbs
    Lever Lying Leg Curl (on reverse hyper-extension machine)
    12/12/12

    Seated calve raises 20/20/20 90-180lbs.

  5. #2317
    MD staff Daibhí O'Buadain's Avatar
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    1/11

    Incline bench presses - 15/12/12/12/90-185lbs
    Incline dumb bell flys 12/12/12/12 25-45lbs

    O'Buadains
    12/12/12 20-25lbs

    Shoulder seated barbell military press 15/12/12/10 90-195lbs
    Smith Incline Shoulder Raise 15/12/12 145 - 200lbs.
    One arm lateral raises 12/12 25-35lbs

    Trap bar shrugs 15/12/12/12 150lbs-350lbs forward and reverse.

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

  6. #2318
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    1/12

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

  7. #2319
    MD staff Daibhí O'Buadain's Avatar
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    1/14

    Incline dumbbell curls 15/12/12 30 - 45lbs
    One arm preacher bench curls 15/12/12 25-35lbs.

    Close grip bench press 15/12/12 155-235lbs
    Cable forward triceps extensions. 15/12/12/ 80-100lbs.

    Forearm hammers 12/12/12 35-45lbs.

    Treadmill inclines 12 minutes 5.0-10.0 levels 3.2-3.4mph

  8. #2320
    MD staff Daibhí O'Buadain's Avatar
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    http://www.exrx.net/WeightTraining/Weightlifting.html

    Olympic-style Weightlifting
    by Dr Lon Kilgore, PhD

    Introduction

    Olympic weightlifting is a sport in which athletes compete to lift the greatest amount of weight overhead within an athlete's weight category. The competition lifts are the Snatch and the Clean & Jerk. Each weightlifter receives three attempts in each lift. The combined total of the highest successful attempt for each lift determines the athlete's placing within their respective bodyweight category.
    In contrast, Olympic-style Weightlifting is a form of weight training incorporating the competitive lifts or variations of the Olympic weightlifts. Athletes use Olympic-style weightlifting as a part of their sports conditioning program to develop explosive speed strength, or power. Also see Exercise Power Outputs and Suggested Repetition Ranges

  9. #2321
    MD staff Daibhí O'Buadain's Avatar
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    http://www.exrx.net/WeightTraining/Instructions.html

    Workout Templates


    Exercises


    • Click on muscle group within workout templates above
    • Regular muscle: pick one exercise for this muscle

    • Italic muscle exercise is optional
      • The optional exercises may be for a miscellaneous muscle group or may be a second exercise for a muscle group previously exercised directly or indirectly in the same program

      • Pick optional exercise only if muscle is under par in comparison to the development, strength, or endurance of other muscle groups.
        • See low volume training
        • In the case of a miscellaneous muscle group, the optional muscle group in question may be already exercised indirectly from another exercise elsewhere in the program.
          • See muscle analysis under each exercise



    • Choose just one exercise for lower back to avoid over-use injury
      • See lower back for selecting complementary exercises

    • If desired: add any miscellaneous body parts that are not listed

    • Choose workout log option


    Sports Conditioning


    • Begin with a general conditioning program by following above steps.

    • After a period of general conditioning

    • See sample programs

    Last edited by Daibhí O'Buadain; January 19th, 2018 at 10:41 AM.

  10. #2322
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  11. #2323
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  12. #2324
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    1/16

    Close stance squats 12/12/12 155-335 lbs.
    STDLs 12/12/12 155- 285lbs.
    Standing calves raises 280-500lbs 20/20/20

  13. #2325
    Forum Leader: Training Journals tjoe's Avatar
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    Quote Originally Posted by Daibhí O'Buadain View Post
    fantastic. i love the "old school" stuff.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #2326
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    1/20

    Incline bench presses - 15/12/12/12/90-190lbs
    Incline dumb bell flys 12/12/12/12 25-45lbs

    O'Buadains
    12/12/12 20-25lbs

    Shoulder seated barbell military press 15/12/12/10 90-195lbs
    Smith Incline Shoulder Raise 15/12/12 145 - 210lbs.
    One arm lateral raises 12/12 30-35lbs

    Trap bar shrugs 15/12/12/12 150lbs-335lbs forward and reverse.

    Close grip bench press 15/12/12/12 155-235lbs

    Treadmill inclines 21 minutes 5.0-10.0 levels 3.2-3.4mph

  15. #2327
    MD staff Daibhí O'Buadain's Avatar
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    Quote Originally Posted by tjoe View Post
    fantastic. i love the "old school" stuff.
    Rics videos are great.
    I like his common sense way of spelling it out.

  16. #2328
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    Default Arnold Schwarzenegger - 69 Years Old | Age Is Just A Number


  17. #2329
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    1/21

    Incline dumbbell curls 15/12/12 30 - 45lbs
    One arm preacher bench curls 15/12/12 25-40lbs.

    Forearm hammers 12/12/12 35-50lbs

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 10 minutes

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