Faster and Stronger.

Training Training Logs
1

Welcome to my training log! Long time lurker, thought it was time I start logging my progress and potentially getting some feedback from the community here.

I’m 25 years old, have been lifting weights recreationally for four years now. I’ve dabbled in both powerlifting and olympic weightlifting, learning what I could from internet gurus and their articles and youtube videos.

PR Lifts:

LB Back Squat: 190kg
HB Back Squat: 165kg
Conventional Deadlift: 200kg
Bench Press: 140kg
Snatch: 65kg
Clean and Jerk: 100kg
Bodyweight 94-100kg

So nothing impressive, just a dude trying to be strong. Anyway, I am looking to join the military, more specifically the Navy as a Corpsman or the Army as a 68W… and have therefore decided that my physical training should reflect my goals. So here is my attempt to get stronger, faster, leaner, and RUN. I’m not a runner, I don’t enjoy running, but I will be running.

I’m going to kickstart this log with the past 7 days of training:

Monday 2013-02-25

A.M
1 mile run
Mobility Work

P.M
Back Squat 100kg 5x2, 1x10
Push Press 70kg 5x2, 1x10
Pullups + 24kg 5,5,4
Barbell Curls 40kg 5x2, 1x10
2 mile run

Mobility Work

Tuesday 2013-02-26

A.M
1 mile run
Mobility Work

P.M
Snatch 10 singles, worked up to 50kg
Clean Pull+ H. clean from knee (2+1 x5) worked up to 70kg
Pullups + 24kg 5,5,5
Ab wheel 5x3
2 mile run
Mobility Work

Wednesday 2013-02-27

A.M
1 mile run
Mobility Work

P.M
Snatch Pull+Hang Snatch from knee (2+1) x5 worked up to 45kg
Clean and Jerk 10 singles, worked up to 80kg
Front Squat 100kg 3x3
Deadlift 120kg x7
Pullups + 24kg 5,5,5,5
2 mile run
Mobility Work

Thursday 2013-02-28

A.M
1 mile run
Mobility Work

P.M
Snatch 2x5 worked up to 52kg
Clean pull, Hang clean (1+1) x5 worked up to 80kg
Pullups + 24kg 5,5,5,5
Ab wheel 5x3
2 mile run
Mobility Work

Friday 2013-03-01

A.M
1 mile run
Mobility Work

P.M
Back Squat 110kg 2x5, 1x10
Bench Press 80kg 2x5, 1x10
Military Press 40kg 10x3
Pullups + 24kg 5,5,5,5,5,5
1 mile run
Ab wheel 5x3
Mobility Work

Saturday 2013-03-02

14km ruck with 40 pounds in the snow. Treated myself to a BigMac and fried afterwards.

2

Monday 2013-03-04

A.M
Mobility

P.M
Back Squat 120kg 2x5, 1x7
Push Press 75kg 2x5, 1x11
Pullups +28kg 4,4,3
Ab wheel 5x3
Barbell curls 42.5kg 2x5, 1x10

No running… spinal erector on my left side was painful and felt swollen… Have a feeling my ruck on Saturday has something to do with this. Spent
20 minutes hanging off a pullup bar/off a hyperextension stretching out my back.

Evening- more mobility work.

3

Tuesday 2013-03-05

Right side of lower back is stiff and painful. Taking the day off as to not aggravate it, replacing workout with mobility work focusing on hips, ankles, psoas.

Bodyweight calisthenics: 200 hollow rocks, 100 pushups, 5 min side plank, 50 pullups.

Hot bath with epson salt.

Fish oil.

Hopefully better tomorrow.

4

Wednesday 2013-03-06

Lower back (left spinal erector) still painful, but still managed to do some work without too much trouble.

Snatch: worked up to 55kg for a single, attempted 60kg but wasn’t able to get underneath.

Power Clean and Jerk: worked up to 80kg for 3 singles.

Pullups with 28kg, 4,4,3,3

Ab wheel: 3 sets, 5 reps.

Went straight home, took a hot bath with epson salt and felt a million times better. Aggressively foam rolled entire lower body, thoratic spine with PVC pipe. Mobilized psoas with the handle of a kettlebell, hip flexors, pigeon pose, groin, etc.

New goal: Stop trying to squat heavy when I can’t even do a full squat barefoot with just my own bodyweight. Squat shoes with elevated heels are my crutch. Need to aggressively go after my tight ankles, my hips, and increase core stability. Going to book some time with a PT to accelerate this process.

HOLLA