Thanks guys, I don’t feel bad about. I think it is a sign that I may be a bit over worked. I’m going to reload this weekend and maybe schedule a de-load week with just active recovery and light lifts.
You’ve been jammin’ bro. Lot’s of the stuff you’ve been doing I was forced to do in college. I sweat reading your workouts and to think you still play football. Keep rockin’
Feb 18th
Weight 263
Music - Velvet revolver
Warm up
a1. Purple band Press Downs - 3x50
a2 Dips - 3x10@BW
Bench - Barx20, 135x10, 225x10, 250x10, 3x3@275, 2x3@315
Close Grip Bench - 3x10@185
Swiss Ball DB Press (Palms Facing) - 3x10@75
Seated Military press - 3x8@225
Arnold Press - 3x12@40
Jump Rope 5 min, Balance Drills, Foam Roller
When I do finish the season and go back to Power Lifting I am going to have to put in allot of work on the lock out.
18 Feb
Warm Up
Foam Roller
Treadmill - 5 min
Stretching
Core:
Plank - 10 sec on 5 sec rest - 3 sets *1 Legged
Side Plank - 10 Sec on 5 sec rest - 3 sets
Balance Reach - 2 sets 10
Balance Reach Transverse 2 sets 10
Reactive:
Ice Skaters - 2x10 (With Hold)
Hops - 2x10 (With Hold)
Speed, Agility, quickness
Treadmill (Speed) - 5 sets 20sec sprint , 30 sec rest settings 6.0, 7.0, 7.5, 8.5, 9.2
Treadmill Endurance - 3 sets 90 sec sprint, 60 sec rest, 6.2,6.8,7.0
Ankle Balance drills…
I just placed a large order with Biotest tonight. My son is requesting protein in Iraq cause he can’t get anything but crap over there. So I 'm putting together a care package for him. He has some pretty unique training with no weights and lots of sand, lol!
You just brought back all kinds of memories of stuff you can do with sand bags, willing or not. We’ve been there a lot longer this time and they’ve got a better set up now with chow halls and food but during Desert Shield/Storm many troops started to gain weight. A lot were eating MRE’s 3 times a day at about 3000 calories a meal and basically sitting around getting very little exercise.
As always, I pray for his safe return.
He looks great, like he lost about 20 pounds. Hit me up on myspace if you got an account I can point you to his photo album.
21 Feb
Warm Up
Foam Roller
Treadmill - 5 min
Stretching
Core:
Swiss ball Pull overs- 30 Sec hold 5 sec pause for 10
Bosa Ball Balance - arms and feet off floor 30 Sec hold 5 sec pause for 10
Single leg DL - 2x10
Reactive:
Box Jump up - 2x10 (With Hold)
Box jump down transverse - 2x10 (With Hold)
Speed, Agility, quickness
Speed ladder Drills - All kinds of foot work about 20 minutes
M Drill
3 cone drill
Memory Drill
Cool Down
Feeling like I’m starting to get more strength in the ankles. Balance is starting to come back and I wouldn’t say I have quick feet they are getting quicker…
Unfortunately, as nice as the setup is at the FOB’s… they’ve got all us grunts living at Company Operated Patrolbases. or COPS.
Right now our food is limited to one hot a day… so i’m eating all the protein I can with tuna/chicken packets. Trying to avoid the sugary fatty foods when I can, but sometimes theres no fuel in the tank and you have to grab something quick to go.
Right now our weight room consists of a pull up bar we made with an extra barbell, one bench set, 2 stand alone benches and sets of 35 and 40lbs barbells. We make the most of what we have though… You just got to be creative is all.
And MRE’s…dont even get me started. Talk about a diet killer.
Thanks for the support…especially to my Father for hooking me up with some good stuff :)… I’ll be sure to post a few pictures I took training the other night
Big Wil, Great to hear from you. Hope you can feel some of the love and support for all of you coming from all the guys on this web site. Hang in there. Someday you’ll be telling “how it was” like the old guys here. As soon as I get old I’ll be telling my own stories:)
Colin, this is just too damn cool. I can’t even think up any wise ass comments. Goin to the gym now. Guess I’ll blame my red eyes on hay fever. Love you both.
Thanks Chief! I wonder if I could talk Tim Patterson or TC into sending a case of protein to FOB Falcon for the rest of the troops in the gym. I got Randy covered but I can’t afford to buy a case of the stuff for his whole squad, lol!
We certainly do appreciate the support, Chief. I feel like i’m the old man already because in terms of age in the army, 23 is the old/middle of the pack guy. Hell, my squad leader is only a year older than I. Plus after 2 years in the infantry, my body is already telling me to run away and find an easier job, haha.
That would definately be awesome, Pop. I’ve got a few guys here who are serious about lifting… One kid, Pac, who is from the Phillipines is huge actually… He was the one telling me about diff nitric oxide things I could take from the PX. I’m not lifting with him yet, but once I get to his level I plan on asking him to be a partner. Right now the other guys lifting with me are serious but don’t understand the nutrition side to it. The army logic is “Eat less, lose fat” when in actuality they need to eat clean and smaller meals more often. Right now i’m just working on their form with their bodybuilding movements… I’ll let the nutrition come later when I learn more, haha.
Thanks for being there for us Big Wil. Jimmy T
22 Feb
Weight 260
Music - Stone Garden
Warm up - Squat Bar x20, 135x10, 225x10, 250x10, 3x3@315
20 Rep Breathing Squats, Narrow stance, 3x20@135 3 Full deep breath inhalations between each rep
Single step ups - 3x10@135
Seated Good Mornings - Way past 90 - 3x15@135
A1 Hip Adductors - 2x15@130
A2 Hip Abbduction - 2x15@130
5 min Jump Rope
Reach Touch one foot balance drills - 2x8
Reach Touch Transverse - 2x8
Foam Roller
Band stretching
I’m going to take next week as a deload week. No weight bearing movments at all. Just cardio and agilitities. Use next week to design the next phase of my training and then start it the week after.
Big Wil,
Read some interesting articles on another web site about the effect of all the equipment/weight the modern infantry has to wear. Causing a lot of back problems. Make sure you’re stretching the old (23) muscles out.
Colin,
Do you guys have spring training in Semi-pro? Must be getting near that time if you do? Or am I just thinking of school ball?
Thanks for your service Big Wil. We owe you and your men there a lot. We’re proud of what you are doing. Colin, great job to you and mom for raising a great son.
That’s very cool you can get online and share your experiences with us Big Wil. We’re always thinking about you guys, you’re the best there is. Thank You! Colin it’s no wonder you’re so proud.
thanks guys, he is a hell of a man!
Yep, we are in winter conditioning now. We will stay inside doing agilities and chalk talk until around md march and then head outside to start hitting. games start in may.
Thanks so much for all the support guys, I appreciate it alot.
Cheif, its true we run around in quite a bit of gear…there isn’t much we can do to avoid it. Especially being in a leadership position… Not only do I carry basic load for any dismount soldier, but as well, 203 rounds, shotgun w/ shells, Radio, maps…etc etc etc… Over all my gear has to weigh in the neighborhood of 130 lbs give or take.
I would like to chip in and send some protein to the guys.Let me know how I can do that and its done.God Bless and TRAIN HARD! Jimmy T
Big Wil - My hats off to you guys overseas! I piss and moan about a cold and shit and I couldn’t be a pimple on your ass for the stuff you go through on a daily basis. Makes me think twice about how life is, relatively speaking. The utmost respect and reverance to you and all those who serve with you.
Colin, if you ever get on that bike and head East to NJ, open invitation to train or a place to sleep with a soft bed and a hot shower and some decent grub, OR, you can head down to AC and try your luck. The bed is always empty waiting for a body to fill it as I’m sure yours will. Got 2 dogs and some cats so I hope you aren’t allergic!