Army Powerlifting, Aiming for 1350

Training Training Logs
81

today- squatss

squat- built to 1rm, got 340x1 and 360x1, which is a post ironman pr and 15 lbs up form a week ago.

then did a backoff set of 315x5

a buddy wa at the gym w me that i dont normally get to train with and he wanted to dead, so away we went

i built to a 500 single, it was smooth but hard. havent pulled a 1rm in 2 months so im happy. jay the guy i was training w is 5’10 ish. 182lbs and hit a 560 single. guys becoming a fuckign beast. more on that later

wod- 155x3 power clean, 400m run 10times took 24min 27sec

so back to jason, hes a master corporal in my unit, and was a major crossfitter, weent to regionals 2 years ago, which up here is all of canada. the last 6 months hes been purely focused of powerlifting and is gettin strong as fuck, hes 30yrs old, up from 165-182 bodyweight, and has a 420 squat, 560 dead and 245x3 pause bench, also has hit a 170x5 ohp. all raw w a belt and lifting shoes. pretty massive number for such a light fella. hes the one that coached me last year for my crossfit competition.

82

monday

AM- i did a 6km march in fighting gear and ruck sack. pretty slow.

PM- easy day today,

ohp 135x8
barbell row- 165 5x10
curl- 35x10, 40x10, 50x4, 25x15
100 situp, 100 leg raises

tuesday was a rest day and wel learned.

today!! did a 7km run this mornin decent pace but not max effort

pm- bench 250 2x5, 270x1 pause, 280x1 paused. the 280 was really slow but its a 20lbs pause pr

wod-
7 pullup,7 ring dip,7 135 hang clean. for 15 minutes

i got 7rds + 5 pullups grip was the limiting factor forearms were fried!!

then 3x20 sprinter situps, 50 situps.
done

pwo- 2 scoop whey, 1cup mixed berries, 8g bcaa’s, 5g creatine.

really happy with how things are going, even without much assistance work and lots of circuit training im still getting stronger. might as well ride it as long as i can lol. bw is around 216

83

thursday-

squat- 3x5, 315

wod- 10 box jump, 10 kb swing, 10 wall ball, 200m run 5 times

plank- 2x90 sec, 3x60 sec

friday- rest

saturday

hit my squat and bench openers squat was 340, bench was 255

wod- angie- 100 pullup, 100 pushup, 100 situp, 100 squat

time 20min 29 sec thats almost 1.5 min pr

curlzz x alot x alot

84

sunday and monday were rest days.
except monday AM i had to do a 6km march w my platoon, roughly 50lbs weight.

and today. the big day, meet day

weighed in at 221

squat- 340, 365, 400. goal was 380 but i was feelin fuckin good so i rolled with it

bench- 250, 275, 290(fail). 290 stopped about halfway up. should have went 250,270,280/285. got greedy

deadzz- 470, 500, 535. i figured i might as well rock another pr lol.

total- 1210 and 8/9 im very happy. the boys did great it was a very fun day.

made some goals to. still gunna do crossfit with the main lift first. i liek it and its balanced for personal goals and military fitness.

current- bw 221, squat 400, bench 275, dead 535, clean 210, ohp 150x5, angie 20;29, helen 10;30ish, pullup 16, pushup 52

dec 31st- bw under 225, squat 415, bench 290, dead 550, clean 225, ohp 160x5, angie 19:30, helen 9:30, pullup 18, pushup 58

feb 15th- bw ???, squat 425, bench 305, dead 560, clean 235, ohp 170x5, angie sub19, helen sub 8;30, pullup 18 , pushup 60, 500m row- 1;29 or less

85

day after the meet i trained,. yea i shouldnt have but the work schedule later in the week looked fucked. 2 days straight on the range. so i wanted to squeeze one in

comp was tuesday w a 1210 total.

wednesday- ohp 135 5x5

tabata–, pullup, pushup, squat, burpee.

  • pullup- 53
  • pushup- 68
  • squat- 96
  • burpee- 36

total reps- 253, try and get this to 275 by the new year

then finished with 125 situps

thursday was a rest day. 9mm ranges

friday- am 13km march w 50lbs gear and a weapon. nbd

pm- close grip bench 205 5x5, paused last rep every set. easy

wod- 3 pullup bw +30, 10 clap pushup, 10 kb swing, 1 min plank 5x

86

Good job! I guess it is true that you combat arms guys spend all your time working out! :stuck_out_tongue:

87

saturday nov 26th

squat- 320 3x5

wod- dead 355x5, pullup x10 , box jump x10 5 rounds

curlzz 35s 3x12

day 4 of burpee challenge so 4 burpees

sunday restday

monday- bench 255 2x5, 275x1 pause, 285x1 pause

wod- pullup, ring dip, 135 power clean. 10-1 ladder

so 10 of each exercise, then 9, then 8, etc to 1 of each total 55 reps each exercise

sprinter situps 5x20

burpee challenge day 6

88

andd today

squat- 3rm and 305xreps

got 355x3 fairly easy, and 305x8

wod- 21 kb swing, 12 pullup, 400m run 5 times. 19 mins roughly

core- 5x 20 situp, 20 leg raise

day 7 of burpee challenge

fucking awesome day

89

well wednesday was technically supposed to be a rest day. butt that didnt happen

did an 8km run w my platoon and my 8 burpees. i ate extra to make up for it

thursday- today
am- 25 sets of a variety of ab exercises w my platoon. overkill but whatever.

pm-
bench volume

cg bench- 5x5- 210. pausing 5th rep every set

wod- 5 burpee pullup, 10 box jump, 10 pushup, 200m run 10 rounds. time 26:13

did my nine burpees n shutter down

90

friday— some volume squattingg

squats 3x5 325

wod-crossfit hero- mr joshua

400m run
250x15 dead. i used 255
30 situps

5 times. i got 20min 44 sec

forgot to do my burpees so ill do 10 and 11 today.

91

andd today.

ohp- 5x5 145. was only suposed to do 3x5 but i was feelin good

wod- abbete

1600m run
21 clean and press 155
800m run
21 clean and press 155
1600m run

took me 35:01 really regretted doing the extra ohp haha, and hips were sore from all of yesterdays squats and deads. it was a rough one.

curlz x alot x alot just got fun.

92

sunday rest day.

monday-
bench- 260 2x5, 275x1 pause, 290x1 pause. PR

death by pullup- 10 rounds + 8

wod- 5 clap pushup, 10 wallball, 5 burpee. for 20 mins, got 10 rounds plus a few reps

110 situps

tuesday- today

squat- 335x3, 360x3, 305x11. (3 reps up form last week)

wod- power clean 165x5, 10 pullup, 10 60lb kb swing, run 400m. 5 rounds

100 leg raises

curlsss. ended w 40s 2x8

rest day tomorrow!!1 then cg bench on thursday

93

wedensday was a rest day

today- close grip bench, 5x5 pause the 5th every set. 215

wod- 25min amrap

6 db snatches 60lbs, 10 ring dip, 10 pullup, 400m run

6 rounds+ snatches dips and 3 pullups.

5x20 sprinter situp,

day 16 burpee challenge

94

friday- squatz

squat- 330 3x5. went pretty good, not close to pr territory yet, but improving

wod- hang clean 170x3, 10 box jump, 25 situp. 5 rounds. 9min 29sec

200m farmers walk 60 per hand
800m row
50 oh llunges w 50 lbs

burpee day 17

pm= went back for some technique stuff. muscle ups, squat cleans, double unders

  • no major volume got a sweat on n just dicked around basically.

saturday- gbc lifting day

ohp- 150 5x5. 5 lb from a volume or

wod- eva
5 rounds, 800m run, 30 kb swing, 30 pullup

time 38;06

burpee day 18

95

and today…

fuckin solid day

bench- 265 2x5, pauses- 275x1, 285x1, 295x1. pr!!!

wod- 25 mins of
3 pullup bw+35, 15 pushup, 300m row

8 rounds + pullups n some pushups

planks- 6x 40sec on, 20 sec rest

day 19 of burpees,

50 double unders,

going to do 50+ double unders everyday. they need practice. im brutal at them, an its defiantely a skill thing, so practice makes perfect right

squattin tomorrow

96

today-- upper back was sore for some reason my guess is the rowing volume? or slept bad

squatzz.

build to 3rm. 370x3

then 310xreps. 12 today last time was 305x11, im going to change this to 80 percent of 3rm for 2x5-8

then- 7 30" box jumps, 14 double unders, 21kb swing 5 rounds 14 mins

thennn 6 rounds, 5 155 power cleans, 5 pullup. 5 min 39sec

20 burpees, 50 double unders. pr w 36 consecutive.

97

rest day yesterday.

fellas. just been killin it lately. fuckin PRs non stop

today- cg bench, 220x4x5, pause 5th every set. felt easy so last set i paused all 5 n got it. fuckin pr

cant squat tomorrow as ill be startin leave n drivin home to ontario. so did some deads to

deads, 465x1, 515x1, felt fuckin good, was gunna go for 550. but saw a set of 25s n figured fuck it.

went 565, got er 30lb pr!!! lockout was fuckin slow but i got er legit.

wod- 21,18,15,12,9,6,3

wallball, pullup shitty

core- 3 rounds- 30 situp, 15 hyper w 50 lbs

then 50 double unders and 22 burpees

98

assuming i can get off work. in january im going to go to montreal for a powerlifting meet.

called battle of montreal

plans go in at whatever i weigh. fuck it. and lift goals are. 420 squat, 305 bench, 575 dead. for a 1300 total

99

hello there everyone. back from afghanistan and into the gym.

ive got some leave and hitting a upper/lower split. have been for the last 3 weeks. i was 204 when i started, working my way back to 220-225. and going to set some lifting goals this week. one for sure will be a 600 deadlift.

100

yesterday

squat to 1rm 381x1, then 265x20

dead- 484x5

stiff legs 155 2x20

rear flyz 10s x100

todays a rest day and tomorrow is upper