… no idea, happened like 40 minutes ago. Right now my rehab plan consists of a hot shower and bourbon. May just ignore it. Keep benching with a little bit higher volume, force some blood flow into the muscle, maybe some high volume pushups.
I think the Starr rehab protocol was for tears and strains. Maybe look into that?
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Never heard of it, but will 100% be looking into it tonight. Thanks for the advice, please pass on any other tips ya may have!
No problem. If you decide to try it let me know how it works. Hopefully I’ll never need it, but still useful to know how effective it is.
Work for today:
Trap Bar Deadlift: 175x3, 265x3, 355x3, 445x2, 510x4 (PR), 510x5(better PR), 510x5, 445x10
Squats: 135x3, 225x3, 265x6, 265x6, 265x6, 265x6
Superset:
GHR: 10, 10, 10
Crunch: 25, 25, 25
Notes:
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Found out the trap bar was 85lbs instead of 75, nice little boost. Nearly passed out at the first set at 510, lost the last rep when I literally fell forward holding the weight. I love this lift. It feels insanely heavy, like the weight just will not move. Every rep, I don’t think I have; until I get it. I also like that it feels to me very brute strength based. I’m not focused on form or cues, just lifting the damn weight.
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Pec wasn’t happy with me squatting, hurt to get my arms on the bar.
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Home sweet home, back in San Diego for the weekend, head out to meet my ship at sea Monday
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Work for today:
SSB Squats: 135x5, 225x3, 275x2, 285x5, 285x5, 285x6
RDL: 135x5, 205x8, 205x8, 205x11
Db walking Lunges:
20x10
20x10
Superset
Ab wheel rollout: 8, 8, 8
Neck extension: 30x12, 30x12, 30x12
Notes:
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Home sweet home. Been 6 weeks since I have been back, 2 of those at sea, 4 in Rhode Island. Should have a solid 2 or 3 months before life gets crazy again, looking forward to that.
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SSB went okay. First time being able to use it in a while, need to figure out form again. I find I use less legs with the SSB compared to a barbell squat, little bit more back to muscle the weight up. In turn, I find using the SSB makes my regular squats feel far better. Going to be using the SSB as my main squat, and do some barbell squats later In the week after deadlifts
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Since I’m going to be doing trap bar dead’s for a bit, really going to push myself on these RDLs. I feel like training the RDL is one of the best ways to honestly nail the hip hinge, should have good carryover
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Did some neck work today. Used to do a lot of neck bridges and other neck work when I was fighting. Wife doesn’t want me doing that anymore but… I’m feeling the itch again. Not sure if I will, if so it will be a little bit down the road. But if so, a beefy neck will help protect my head from concussions, so I am going to start adding a little bit of neck work once or twice a week
Work for today:
Superset 1:
Lat pulldown: 170x8, 170x8, 170x9, 140x11
Press: 170x5, 170x2, 170x3, 135x9
Superset 2:
Barbell row: 145x8, 145x8, 145x12
Bench: 185x8, 185x8, 185x10
Giant set:
Rope push down: 70x15, 70x15, 70x15
Cable curl: 50x15, 50x15, 50x15
Db lat raise: 20x15, 20x15, 20x15
Notes:
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Bad lifting day. Just could not get my press to feel right, was all over the place. Not happy with how this went.
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Going to switch out cable rows for barbell rows. May add cable rows back in down the road, but I’ve had too many strong dudes recommend barbell rows for me to not give them an honest try
Remember how I said my ship wouldn’t be leaving for a couple months? Turns out I am a liar. Been away a couple days, nothing major. Did some workouts on the ship to keep active. Had my PRT last Tuesday.
Navy PRT:
Weight: 254
Pushups in 2 min: 100
Crunches in 2 min: 100
1.5 mile run: 11:08
Notes on PRT:
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I did 100 on pushups and crunches because I thought that was the max. I was wrong. Whoops. Did more pushups than required to max, and a handful less crunches.
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Do not trust either number I just listed. I can 100% not do 100 real pushups in a row, especially that quickly. Quality of reps between practice and test day is basically two different movements. When it counts is no time to take pride in chest to deck.
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Slowest PRT run I have ever done. Also, by far the least prepared I’ve ever been for a PRT. Didn’t really train for this one as much as I just showed up and took it. Still, did okay.
Your slowest 1.5 mile time is among my fastest, and at 254lbs that is nuts, haha. Good fitness dude.
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Great job man. Especially on the run. I just realized how different the Army and navy physical fitness tests are.
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The extra weight definitely wasn’t helping me. A good 20 pounds heavier than my last run, which cost me over a minute in time. I am also a terrible, terrible runner. My form is garbage. My wife, a fairly competitive track Athlete in her day, described my running form as “drunken grizzly chasing a fat man.” I just really, really hate feeling slow, so I push myself pretty hard. Every PRT I have ever run has the same thought process
0-.25 miles: dear god why is everyone going so fast
.25-.5 miles: okay, I can do this.
.5-.75: I have made a horrible, horrible mistake
.75-1: You fat piece of shit this is all your fault. No one else is crying right now, everyone else is doing freaking cartwheels around you. You suck
1-1.25: questioning how bad it would really be for my career if I just stopped the run altogether/mentally planning my funeral
1.25-finish: panicked sprinting
Still, it is always amusing to see people watch when the 250lb fat boy sprints ahead of the 170 lean looking guy.
How different are they? I know I took the army a couple years back. It’s a 2 mile run, pushups, and crunches right? Unless they changed it recently
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Well when you put it that way lol. Yeah its push ups and sit ups for 2 min but I assumed by crunches you meant what I know as a crunch which is like a half sit up. That and our push ups were not counted unless chest hit the floor. But it seems like to max out in army is a lot lower of a score . Like 70 and 70 for pushups and situps and then 13 min for 2 mile. I just for some reason thought they would be exactly the same you know?
Hey how is that pec tear btw? You ever try the Starr protocol?
Hey boss, sorry for the long wait. Yeah, I’ve been doing the Starr protocol a couple times a week (should be more I know). It seems to be helping. Honestly, haven’t hit the weights in a week, was just doing cardio and stretching, little de-load and trying to give myself some time to heal. Benched today, didn’t hurt too bad. Didn’t feel good, and I was freaking weak, but all things considered I think I am on the up and up.
Work for today:
Superset 1:
BB row: 115x5, 145x3, 155x6, 155x6, 155x10, 125x13
Bench: 135x5, 185x3, 225x5, 225x5, 225x3, 185x9
Superset 2:
Lat pulldown; 120x12, 120x12, 120x13
Behind the neck Press: 95x8, 95x8, 95x12
Superset 3:
HS row: 180x10, 180x10, 180x12
Db lat raise: 20x10, 20x10, 20x10
Superset 4:
Tricep pushdown: 62.5x12, 62.5x12, 62.5x15
BB curl: 60x10, 60x10, 60x10
Notes:
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Trying out behind the neck presses for a little bit. 2 reasons. One my chest hurts, and I feel like this uses less chest than my normal overhead press. Two, I read @T3hPwnisher mentioning he thought doing these helped with his lockout, which tends to be where I struggle on overhead, so I figured I would give these a go for a bit.
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Tried a new gym today. Base gym out in Coronado. I liked it. Lots of equipments plus some fun machines that could be nice to use. I tend to do mainly barbell work, but I’ve always loved machines for back stuff, so might stop by here every now and then.
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Friday was my bday, and I went out with my wife and some friends. After too much bourbon, I ended up on a mechanical bull. My rodeo days helped me out and I set the bar record for longest ride (which won me, you guessed it; another bourbon.) what I was not expecting was how freaking sore I was going to be from that! Squeezing your legs together that hard worked muscles I forgot I had, it’s a little insane. Not really training related, but I thought it was cool.
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Happy belated birthday. Glad it is feeling better. Take it slow. You’ll be back to top shape in no time.
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Rant Incoming:
I have been feeling a little off about my training for a little while now. Not bad, still going to the gym and making progress. But I am not really pushing towards anything right now. Most of my life, I was training with a purpose. Football, wrestling, MMA, powerlifting, some military evolutions. I always had something big coming up that I could be working towards, which I think helped give me an edge when it comes to working out. I thought that maybe strongman would give me that outlet, but I have yet to do a competition. Signed up for a competition in February, but had to cancel because I found out a while back that I will be deploying in January. Actually, now that I write it out, pretty sure canceling the competition pretty immediately precluded my training feeling aimless.
I am also fairly certain that I will not be sticking with my current career forever. Honestly, I planned on heading Marines, wanted infantry. A knee injury at school disqualified me from Marines as a whole, which is how I ended up doing what I do now in the Navy. I love my job, work with amazing people, get to do great things, but I don’t see myself doing this for the rest of my life. Now, I am certainly doing it for at least the next 4 years, so not like I can transfer anytime soon. But, I do want to try for a different field. Maybe lat-transfer to something like EOD, maybe switch to Army, maybe apply to the FBI. Tons of great options out there, and I am not looking too specifically at any one thing right now. But I want to make sure that option stays open for me, which means I need to be healthy for any schooling or selection process I may want to go through in the future.
This is a long time from now, but I firmly believe in building slowly. An intense focus over 2 months can work wonders, but it still wont beat years of slow progress. So I am starting now. In general, I want to improve strength, improve my conditioning, improve mobility, and gain some skills in calisthenics. I do well with long term goal setting, so I am gunning for these:
Exercise: Jan 1 2020 ------- Jan 1 2021
Squat 325x5 ----- ` 365x5
Deadlift: 415x5 ----- 465x5
Press: 175x5 ----- BWx3
Bench: 235x5 ----- 260x5
Pullups: 5xBW ----- 15xBW
1.5 mile run: Not testing ----- 9:45
3 mile run: 26:00 ----- 22:00
100 Burpees: 11 min ----- 7 min
I want to work on some other aspects as well, but I have no idea how to measure them. Want my shoulder to feel less achy in general. Want to focus on being explosive with my lifting, feel stronger like that. Want to improve endurance on rucks and hikes with weight. Heck, I may even start swimming again. But I think the goals above are a good starting place for now.
Part of this is 100% going to be losing weight, but I do not have any weight loss goals on there. Honestly, having weight loss as a goal just kills me, seems so mundane. I used to cut 40lbs between football and wrestling season every year, and that was just me focusing on getting into wrestling shape. I am going to apply the same logic here. Focus on getting in better cardio, improving pullups, 3xBW overhead, and weight loss should come as a natural side affect of chasing those goals.
I am pretty excited about this. I think all these goals are doable. The X factor for me will be how much will be training be affected by Deployment and other ship schedule factors. Not exactly able to do barbell squats underway, but then again I can absolutely crush some runs and bodyweight work, so I should still be able to chase certain parts of my goals throughout anything work throws at me.
Lets get it.
Blockquote
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Pretty great goals man. I’m sure you will kill them.
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Work for today:
3x
Goblet squatx10
Alt KB swingx10
Goblet lungex10
3 mile run: 28:15
Work for today:
Goblet squat x10
Alt kb swing x10
Lunge x10
Band pull apart x10
1 mile run: 7:55
Plank: 1 min
Weighted crunch. 12lbsx15
Work for yesterday:
3ish mile trail run.
Work for today:
Superset 1:
Lat pulldown: 150x8, 150x8, 150x8, 120x14
Overhead press: 165x5, 165x3, 165x3, 135x9
Superset 2:
Barbell row: 135x8, 135x8, 135x10
Bench: 185x8, 185x8, 185x5
Superset 3:
Tricep pushdown: 77.5x10, 77.5x10, 77.5x10
Barbell curl: 60x10, 60x10, 60x10
Lat raise: 3x10x25
Cardio: 10 minutes lateral elliptical
Notes:
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Took a week off from lifting to just run a ton. I did this mainly because I hate running and often skip it, so I wanted to force myself to jump into it headfirst.
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Pressing strength was just generally crap, but I also haven’t lifted in a week. Hoping it comes back quick.
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I deploy in a couple months, so I am just going to run out my self made program until then. Do what I can on the ship underway, and then hop onto one of Brian alsruhes programs when I get back. Would do it now; but I don’t have time to finish it.