I left for usn bootcamp awhile ago bench 395 on different times but always missing 400 and 405.
8 months later im out in a hot place all I can say where I am. And its time to rebuild
i started out hitting 295 twice about 7 weeks ago and i just hit 365 today and it went up smooth so i expect 375 be my max
but once i try anything over 325 i cant it for more then one rep is this normal in the rebuilding process
today i was a chest day and i worked out like this
warmed up with 135 and 225 for 6 reps each
attempted 350 got it attempted 365 got it
then did 305x5, 305x5 and 325x2
for incline i did 235x7 245x6 255x5
decline 315x5 275x6 275x6
then half work stuff but i ussually do fly’s or decline and then pushups bc i still have to do them for are prt stuff
and then it goes back monday
shoulders wendsday
legs thursady
arms friday
saturday of and tuesadays of
first time user for creatine and im taking multi vitamine with magnesuem
and glutimine once it finally gets out here
i ussually wake up after two hours of sleep go to the gym and then go back to sleep expect on chests days bc i ussually have that day off or work something out im still 19 and about 223 if that makes a difference
im also training a new petty officer with weight training who has a problem maxing out he hit 135 for 12 reps but cant hit 185
i think hes just scared of the weight in the sense any help with that to would be cool
You need to take your time and let your body get back into a routine making sure that you are eating enough. My body was wrecked after I went through training (Pm me if you want to know what that was specifically) and it was nowhere near as long and intense as what you went through.
My strength dropped like a stone because I had to make weight before I got in (which involved a ton of muscle mass lost) on top of going through training all day where they fed us like we all weighed 150lbs. It actually took me quite a while to get back to where I was just due to stress even after it was over. I can honestly say that it set me back in my bodybuilding progress by about a year when it was all said and done considering where I was before I got in.
There is nothing really wrong with the split you are doing if it works for you. You just need to feed your body and let it adapt to what you are doing now. Don’t rush it unless you want an injury.
well i currently have a sore shoulder but it only hurts right after lifting real bad and i want 400 before june and i would prefer 425 there are some things im hoping to be expected for it
but i weighed 246 when i left for bootcamp had to do the body fat test thing to get in and i dropped to 215 and im at 223
i dont want to weight more then 228 roughly and i could lose some weight so i start running monday anyways for this program i hope they let me run for my groups division
Agreed on the eating a lot part. I lost so much muscle I finally risked getting into a lot of trouble and smuggled in protein powder during the last phase of officer training.
Eating only 3 times a week (high carbs, low protein) really sets you back. Plus, the last meal is usually at 6 p.m. and you don’t eat again until 7 a.m. It doesn’t get much more catabolic than that.
Get on a solid eating schedule and you’ll rebuild. But it will take some time so be patient.
[quote]CaliforniaLaw wrote:
Agreed on the eating a lot part. I lost so much muscle I finally risked getting into a lot of trouble and smuggled in protein powder during the last phase of officer training.
Eating only 3 times a week (high carbs, low protein) really sets you back. Plus, the last meal is usually at 6 p.m. and you don’t eat again until 7 a.m. It doesn’t get much more catabolic than that.
Get on a solid eating schedule and you’ll rebuild. But it will take some time so be patient.[/quote]
I did the same but it didn’t help much. My body was so beat down from the extreme weight loss I did just to get in plus the training that I didn’t start to gain the weight back for months afterwards. Once my stress level evened out, it came back quickly but losing what I had worked for sucked.
I agree on the be patient eat give it some time dont over due it. If anything if you do so and keep some activity up etc you will get rebound gains from adapting to the stressors or boot camp etc and come out even better in the end
Good advice above. Also, if you want to accurately test your max, you’re gonna have to take smaller jumps than 100 freaking pounds.
This is what you did for bench: [quote]
warmed up with 135 and 225 for 6 reps each
attempted 350 got it attempted 365 got it
then did 305x5, 305x5 and 325x2 [/quote]
This is what you should have done–
135x6, 185x6, 225x5, 260x3, 295x3 or 1, 325x1, 355x1, aim for 380x1.
Maybe not exactly those weights, but after a couple warm-up sets, keep the reps low and jumps in weight evenly divided. After your warm-up sets, do triples until they get very hard to complete, then switch to singles. Generally jump up between 5-10% of your Max each set, aim for a total of 7-9 sets of bench with your max or PR attempt as the last 1 or 2 sets. Jump less than 10% of your max on sets above 80% 1RM (that roughly corresponds to 300 lbs in my example above).
the galley is 24/7 and there are two part time ones to around so getting food isnt hard its something i dont want to do to much actually bc i cant allow my mile and half to suffer to much and the heavier i get the harder it is for me to run.
and taking it easy never been my strong suit ether im hoping to get 400 or 425 before i leave here so i can build up a rep of being strong and working constantly so i can be a pt assistant and one day take it over for my squadron
but it still odd to me that i can only bench 315 4 times but hit 365 pretty darn well ive been lifting for 3 years and two of them solid before bootcamp and my reps to max aways made since to me this just seems odd.
and my petty officer friend who is trying to get stronger and lose weight at the same time which wont be impossible bc he is over weight and just basically a first time lifter but hes looking into weight lost supplement
he has a fat burner or something like that now but would lipo 6 or another one work better for a new lifter who needs to lose about 30 pounds pretty fast.
i have no problem saying were i was when i leave but at this base they scan this website a lot while in on it bc its a forum and for some reason there strict on the rules that most navy people arent happy about
im color blind so i couldnt do special teams intel after i joined and try to get a waiver and im no longer color blind according to the navy so now after i leave this place ill have to work on a packet
but ive looking to change my leg work out a little this is work out ive done the same for the past month
squats warm up 8 reps 6 reps 4reps maybe a burn out
leg curl 3 sets of 8
leg extension 3 sets of 8
standing calfs 3 sets of 20 through 30
my works out cant really extend 1 hour and 15 mintues bc the peroson who i work out with works days and i work nights but i got my hours changed to allow me to work out with him for that long im hoping his shift gets changed but im looking for a couple of hamstring exercise
