Bench 5/5/5+
185
205
235x13
BBB
135x10 for 5 sets
DB Row
60x10 for 5 sets
30 mins cardio of erg, stairmaster, and bike.
DC style calves
Curls
60
70
80
90x6
Squats 5/5/5+
225
255
285x15
Ran 2 miles in 14:40
BBB
165x10 for 5 sets
Glute-Ham Raise
BWx10 for 5 sets
Are you in ROTC?
No I’m not. I mass this log while I was at west point. I’m in bolc now tho. Are you in ROTC ?
Yeah currently I’m in my II year
Oh ok that’s cool. How have you been managing PT and staying fit for the 2-mile while maintaining mass/strength? I always found this to be the most difficult thing to do in my training.
I don’t follow a specific plan, so I can adjust on the fly according to what we did at PT that day. I’m pretty careful with my volume and usually limit assistance lifts. As far as run time, mine sucks right now because I’m coming off of injury, but I doubt you’d want to take my advice for that haha. I’m usually good for a high 13, low 14 at my best.
Ah well that 2-mile run time is about where I am at when I am in shape. I beefed up to around 210 and got pretty out of shape, but I’m working to get the 2 mile time down now. I’ve been doing 5/3/1 and running 400m sprints on lower body days and it’s been working quite well. On the upper body days and days off from lifting I’ve been doing 30 mins cardio of bike, elliptical, and stairmaster. I always have trouble running distance and having a sore low back.
I’m kinda used to living with a sore back because I like to deadlift so much. Stretching really helps my soreness, and so does just getting to the point where my body is used to pulling/squatting heavy 3-4 times a week. There’s usually a 2week adjustment period where it hurts, then I’m good to go. And yeah, sprints help.
Been doing 400m and 800m intervals as sprint work. I’ve also been doing some biking and walking. Deload week was a little dull, but I am glad it is over and I am back in the gym.
Military Press5/5/5+
115
135
145x11
BBB
85x10 for 5 sets
Chins
50 total reps
I did 10 minutes straight @ about 2:03 for 500m on the erg as some cardio today.
I’ve noticed I’m not too good at getting a ton of reps on the shoulder press as compared to squatting.
Last week I did 160x10 on my 5/3/1 week of the cycle and today I could only get 11 reps @ 145.
Deadlift
Worked up to a 1RM of 455 today.
Good mornings
45x10
65x10
85x10
Low back machine
3x10
500m erg sprint
10 minutes on this weird elliptical.
I got lazy today after maxing in the deadlifts. New gym doesn’t have a trap bar and made me realize I need to go back to real deadlifts. I guess 455 ain’t bad since I haven’t done a real deadlift in 4 months. I hate high rep deads tho. My form goes to shit.
PM
Ran 20 minutes today.
AM
Ran for 20 minutes
PM
Bench 3/3/3+
195
225
250
275x5
BBB
135x5x10
DB Row
60x5x10
OCt 20
Squat 3/3/3+
245
275
305
335x3
Front squat
135x10
185x8
205x1
225x1
245x1
Ran 20 minutes
Oct 21
Played dance revolution with my wife on the Kinect for like 40 minutes… Hilarious.
It was an off day
Oct 22
Off
Oct 23
Deadlift
Worked up to 1RM of 475lbs.
Smith Front Squat
135x10
185x6
205x6
Didn’t have a real squat rack at the gym today.
Oct 24
Ran for like 30 minutes.
Oct 25
Military Press
Worked up to a 1RM @ 205.
BBB
95x5x10
Pull-ups
50 total reps in 7 sets
Squats
135/185/225*
- nothing too challenging here, but I am going to try some light to moderate squatting every day in the gym.
Tricep Pushdown
Did 3-4 sets of 6 reps. Last set was really heavy.