Also had some questions about this on Facebook. I believe strength training,and functional fitness can live in harmony with one another, in December I ran my 3 mile in 17:30. That is the reason for my cross fit (CF) workouts and runs. I believe you can have your cake and eat it too unlike certain strength athletes.
[quote]cj_ballance wrote:
Also had some questions about this on Facebook. I believe strength training,and functional fitness can live in harmony with one another, in December I ran my 3 mile in 17:30. That is the reason for my cross fit (CF) workouts and runs. I believe you can have your cake and eat it too unlike certain strength athletes. [/quote]
That’s insane and a really good run time , I was going to ask you how or if you are able to maintain that while strength training.
Outstanding lifting today. Todays deadlift workout called for my last set to be 480x3 (est. max 530) instead I pulled 485x4 (est. max 550). I will be uploading videos of my squat from earlier this week and my deadlift from today soon.
410 x 2
[quote]krummdiddy wrote:
[quote]cj_ballance wrote:
165 maybe 148
looking to hit around 1400 lb total[/quote]
173 down to 148 would be rough! [/quote]
25+lbs weight cut is just silly.
Good lord you look HUGE for 173 man, I’d think you would be closer to 200, good luck man ill be following this thread.
[quote]cj_ballance wrote:
165 maybe 148
looking to hit around 1400 lb total[/quote]
How do you cut down that low while maintaining your strength?
I’ve been trying to reduce calories so that I can lose about 4-5 pounds while keeping strength and conditioning at roughly the same level, and now my body feels tired and hungry all the time.
[quote]magick wrote:
[quote]cj_ballance wrote:
165 maybe 148
looking to hit around 1400 lb total[/quote]
How do you cut down that low while maintaining your strength?
I’ve been trying to reduce calories so that I can lose about 4-5 pounds while keeping strength and conditioning at roughly the same level, and now my body feels tired and hungry all the time.[/quote]
My body sits comfortably at 172-175, I can eat what ever I want when I want. If I stop eating out, stop drinking soda, and structure my eating times/portions i drop easily to 160-162. After that it gets hard and I have to think about calorie deficits. My profile pic is me at 159, I didn’t diet during the 2.5 months it took me to go from 172 to 159, instead I made a detailed plan of about 5000 calories that had every calorie accounted for. I ate at the same time everyday, worked out at the same time, and every nutrient was placed there to allow protein synthesis and performance.
Wow. You must have been doing a ton of activity to be eating 5k calories a day and still dropping down to 159 from 172.
Makes sense though.
Have you found it hard to maintain strength while still staying in military shape? I’m doing Army ROTC in the fall and I’m trying to find a balance between the two.
CS
525x2 @ 172
[quote]CSEagles1694 wrote:
Have you found it hard to maintain strength while still staying in military shape? I’m doing Army ROTC in the fall and I’m trying to find a balance between the two.
CS[/quote]
Its not to hard you just have to understand where you would like to focus. Marines right now are all about crossfit, I do crossfit but it is not my focus so in that realm I can keep up but Im not going to have the fastest time in my unit when we do FRAN. A while back I remember when it was all about how far and fast you could run. When I focus on running I can run 17 min 3 miles but when I focus on strength I run 19-20 min 3 miles. It really just requires a lot of work and understand that you are not going to be number one at everything but also that its not acceptable to slow, weak, fat, or lack endurance.
[quote]cj_ballance wrote:
525x2 @ 172
The guy in the background stared the whole way across the screen haha.
Sorry I havent posted in a little while. First competition is in 13 days and its XPC semi final qualifier. I got to hit a 1200 lb total which shouldn’t be hard then its off to the semi finals then the arnold.
This upcoming week I will only be focusing on my 3 big lifts and I will be doing all of them on every workout (on 3 work days this week). I will keep everyone updated during the week as far as my weights and results.
So this week started a little shaky, missed a 425 squat and it really got in my head. Today I told myself to stop feeling sorry for myself and get it out of my head. Today I made up for it pulling 535 and squatting 455. Yesterday I also hit a 315 bench (with a little bounce).
I will be solidifying my openers on Monday/Tuesday. Guessing my openers to be around 400/275/500 and Im hoping to end around 455/305/555.
Awesome thread, I will be following. I like your ideas on strength and conditioning. For the past ten years I’ve been using timed 3 mile run as a contioning gauge for strength atletes. I’ve talked about it here before, but never got good responce. We use 20 min as an indicator, and for you to be moving big weights, and hitting 17 min run is awesome. The only guys I’ve had close to that were teenagers, not moving near the weight you are. we do our take on 531, and twice a week do a 3 mile run. real similar to your training. I’ve had real good results with collage level athletes, and this kind of program. Anyway your a freak for sure, your hitting upper limits at both ends of the game. Best of luck at next meet !
[quote]cj_ballance wrote:
Sorry I havent posted in a little while. First competition is in 13 days and its XPC semi final qualifier. I got to hit a 1200 lb total which shouldn’t be hard then its off to the semi finals then the arnold.
This upcoming week I will only be focusing on my 3 big lifts and I will be doing all of them on every workout (on 3 work days this week). I will keep everyone updated during the week as far as my weights and results.[/quote]
Good luck at the meet. I’ll be there handling one of my guys. I train at Lexen (the gym putting on the meet) so I’ll be there all day helping out in some capacity. I’ll try to come introduce myself.
Thanks for the support frankjl and AnytimeJake. The one problem I am running into with preparation for this meet is a little bit of inconsistency with my max squat and deadlift. I think this is probably due to only having about 7 weeks of real powerlifting training since 2011 and a hip injury from early 2012 in Afghanistan that I have been recovering from (stretching, deep tissue massage, and chiropractic work). I believe by the semi finals this problem will nearly if not completely be fixed so I think Ill feel much more confident and hopefully Ill have an upper 1300 to lower 1400 total.
[quote]cj_ballance wrote:
[quote]CSEagles1694 wrote:
Have you found it hard to maintain strength while still staying in military shape? I’m doing Army ROTC in the fall and I’m trying to find a balance between the two.
CS[/quote]
Its not to hard you just have to understand where you would like to focus. Marines right now are all about crossfit, I do crossfit but it is not my focus so in that realm I can keep up but Im not going to have the fastest time in my unit when we do FRAN. A while back I remember when it was all about how far and fast you could run. When I focus on running I can run 17 min 3 miles but when I focus on strength I run 19-20 min 3 miles. It really just requires a lot of work and understand that you are not going to be number one at everything but also that its not acceptable to slow, weak, fat, or lack endurance.[/quote]
I usually hear that a lot of military guys only really train their running when they have a PFT coming up (if they’re like us and love to lift). Is that how you are, or do you try and maintain your endurance year-round?
CS