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1/1/2015 11:33:54 AM - Drew
Hello Chase,

I was hoping you could point me in the right direction. I am looking for some kind of upper/lower split. My main priority is getting stronger and performance related goals, though I would like to change my body composition for the better, and I wrestle and train bjj. Maybe I'll do some higher rep work for accessories. I don't have a squat rack, though. Could you suggest some alternative exercises that would somewhat replace it? Thanks for any help you can provide Chase.

Hey Drew -

First of all - do this:

Train. Train to be fast and strong. This will help you with your wrestling and BJJ.

Eat. Eat to recover and fuel your training. Eat real foods. Eat a lot of protein, carbs and fat. Eat for performance. If you're eating real foods to fuel your performance and training hard your body composition will improve. If it's not, cut out the junk calories. If it's still not, cut back on your carbs on off days.

Budget. Save some money and buy some squat stands. I'd suggest looking here:
elitefts™ Scholastic Squat Stands
York FTS Press Squat Stands
Eleiko Squat Stand
PowerMax Squat Stands


Day 1:
A1. Box Jumps
A2. Ball Slams or Throws
B. Deadlift
C1. Bench Press
C2. Pull Ups (various grips)
D. Abs

Day 2:
A. Hang Clean & Press
B. Squat
C1. Dips
C2. 1-Arm DB Row
D. Abs

The other days should be devoted to your skill work (BJJ and wrestling) and specific conditioning.

Chase Karnes

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