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ARMSPORTS Posts: 1,310
8/10/12 1:16 P

I would switch out the T-Bars/Seated Row with standard Bentover Rows. Much better exercise for total body conditioning because of the involvement of core stabilizers in the movement. If you can do Deadlifts in good form you can do these. I'd take Dips with or without weight any day over Incline Press for you because you want to move against body weight as much as possible. I would also consider adding a Walking Lunge instead of a weighted Step Up but they are both good. Instead of your other movements you do occasionally, put in some explosive movements like Jump Squats, Box Jumps or other forms of pliometrics. Nail in some intense core work, especially for obliques and transverse abdominus and you should be good to go. Your program will build strength and explosiveness but not a lot of mass if you keep calories down because with the lower reps you aren't getting all the "non-functional" hypertrophy that bodybuilders love.

Just me .02. Good luck bro!

KYLAR_STERN SparkPoints: (22,233)
Fitness Minutes: (23,806)
Posts: 1,053
8/10/12 10:11 A

I posted this in the exercise forum as well, but I was hoping with this being the guy's lounge I can get feedback from from some of you.

So I do Bjj three nights a week, and lift 3 times a week. I'm 5'8" and currently working on losing 5 pounds to make featherweight IBJJF (weigh in right before match at 154 with 4 lb gi on) in 5 weeks, so I'm eating at a defecit and running as well. This is what my lifts are now.

Tues-
Bench 3x5 (200)
Squat 3x5 (255)
Row 3x5 (I switch between T-bar and seated)

Thurs-
Military press 3x5 (125)
Deadlift 3x3 (295)
Pull ups 3x8

Sat-
Clean 5x3 (155)
Incline Bench 3x5 (155)
Step ups 10x3 (30 lb dumbells)

Those are the core of my workouts with the weight I'm currently doing in parenthesis, so also let me know if any of them seem too out of place. I'll do some supplementary lifts after those, like bicep curls, abs, dips, calf extensions... stupid stuff like that, based on how much energy I have left and what isn't as sore as the rest of me. Sometimes I'm in a rush and just do my three lifts and get out.

Is this looking ok? I'll have a scoop of ON whey with water when I get home.


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