read the stickies, put this together...

[suka]

1
DL
Rows
Shrugs
Curls

2
BP
Overhead extension
Front Raise
Shoulder Press

3
Front Squat
Squat
Lunges
Step-ups

- - - - -

i put this together based on the stickies. im practicing judo and am already a fairly big guy (6'3 180 from lacrosse and hockey) but i realize i still need meat on my bones. any suggestions or criticisms are appreciated. id also like some help on how to develp my rep schemes. i think it was "Urban" who wrote 3x8 and every 2 weeks add another set, then after 12 weeks start reducing reps?

 

[Mark Limbaga]

Scrap the curls for chins.
Bench day, shoulder press then dips or floor preses
Squat first then lunges. You can do without front squats and step ups

1
DL
Rows
Shrugs
Curls

2
BP
Overhead extension
Front Raise
Shoulder Press

3
Front Squat
Squat
Lunges
Step-ups

- - - - -

i put this together based on the stickies. im practicing judo and am already a fairly big guy (6'3 180 from lacrosse and hockey) but i realize i still need meat on my bones. any suggestions or criticisms are appreciated. id also like some help on how to develp my rep schemes. i think it was "Urban" who wrote 3x8 and every 2 weeks add another set, then after 12 weeks start reducing reps?

 

[Wild Dan Hibiki]

chuck in some weighted inclines situps, chins or pullups and maybe some oblique work

 

[SmashiusClay]

Scrap the curls for chins.
Bench day, shoulder press then dips or floor preses
Squat first then lunges. You can do without front squats and step ups

Agreed, but I'd also say you should try doing GMs on squat day and you need some ab work and grip work on each day.

 

[suka]

i read the writeups about grip work but still don't understand set/rep schemes. i understand things like wrist curls... but with grippers and such, how would singles/doubles strengthen my forearms?

 

[chia]

Suka, it works the same way that singles and doubles would strengthen your legs or back.

 

[rEmY]

i would think that if you were going for judo that some extra grip work would be key, especially something like towel pullups.

 

[suka]

ive never really understood the science behind singles

 

[LPF4]

i would think that if you were going for judo that some extra grip work would be key, especially something like towel pullups.

Those are a bitch to do.

Remy,
Are there a certain number of pull ups you recommend someone should be able to do before they try towel pull ups?

I've tried them with a single towel as if I was climbing up a rope. I alternated top and bottom had positions each set.

Bacon,
If you read this, give these a try and let me know how they go.

 

[sombo05]

I'm assuming you mean day 1,2,3 of the same week. Thus, I would recommend spreading your squats/lunges out over the week. I've never had my athletes do BOTH SQ and FSQ in the same workout--it's a bit overkill.

Just to re-iterate, DO scrap the curls. In fact, I would scrap all single-joint exercises for some compound lifts. Ie. get your trap work from your clean pulls instead of isolating with shrugs. Ever seen a pic of David Rigert? Those weren't traps, I'd swear he's wearing an ox yoke!

 

[suka]

i think i need to start getting my biceps a bit stronger before i start doing pullups

 

[Mark Limbaga]

You can start by doing negative chins

i think i need to start getting my biceps a bit stronger before i start doing pullups

 

[Ted-P]

i think i need to start getting my biceps a bit stronger before i start doing pullups

Say what??