Thurs:
Pullups:
10, 10, 10, 8, 7, 6.
Close Grip Bench (easier on the shoulder):
135 x 10
225 x 3) x 2
245 x 3) x 2
265 x 3) x 2
245 x 3) x 2
Face Pulls:
3 sets of 15, 10 pullups with each set.
One set of 60 rear delt flys.
30/45’s: 10.
Neck stuff. Some half-assed calves work.
Friday (yesterday): Boxing in the morning.
3 rounds shadow boxing
3 heavy bag
3 jump rope with speed bag in the rest periods.
Then I did some abdominal work, called it good.
I was planning on running a bit later in the day but my buddy broke up with his girl, so I had to go be a good friend (and kill the bitch…just kidding).
Saturday:
Clean and Jerk:
135 x 1) x 2
185 x 1) x 2
205 x 1) x 2
215 x 1) x 2 (PR I think?)
DB Snatch:
50 x 2
75 x 2
100 x 2
110 x 2
120 x 1 (fail on left arm, good on right, which was a PR).
Front Squat:
135 x 5
155 x 5
185 x 5) x 3
Calves
Tabata on the stationary bike. killer.
Sunday:
Hang Clean and Jerk:
135 x 3) x 1
155 x 3) x 2
175 x 3) x 1
OHP (Clean off the floor):
155 x 3
175 x 3
175 x 2
155 x 3
135 x 4
Bench, close-grip:
225 x 3
245 x 3
265 x 3
275 x 3
275 x 3
Worked in some low impact delt stuff, pushups and pullups, but didn’t count. Had to be a quick one this evening. Work was long.
Tuesday:
Fuck today. I hate my job. Comes with a free gym membership, though.
Clean and Jerk:
135
135
185
185
205
205
225
225
Snatch:
95 x 2) x 2
115 x 2) x 2
135 x 2) x 2
Front Squat:
135 x 5
155 x 5
155 x 5
185 x 5
185 x 5
And then home.
I don’t know if you read it, but what do you think of Mark Rippetoes ideas about changing military PT to be more strength orientated?
[quote]Jaice wrote:
I don’t know if you read it, but what do you think of Mark Rippetoes ideas about changing military PT to be more strength orientated?[/quote]
This absolutely needs to happen, and it absolutely will never happen.
Non commissioned officers are in charge of PT, but the problem is that most of them have no real athletic base of their own. The result is that we do a lot of running, and a lot of pushups and situps. Lately they’ve been incorporating Crossfit, but without the actual weights.
I haven’t met many soldiers with an appreciable strength base. I think more than half of the injuries in the army are due to improper training and a lack of strength in certain areas (shoulders back and glutes, mostly). It’s funny, too, because whenever I bring this up in my unit, they say they don’t want to incorporate weight training because they don’t want anyone getting injured.
It’s one of the reasons I won’t be staying in the military.
Thursday.
Clean and Jerk (Just wanted a PR today):
135 x 2 singles
185 x 2 singles
225 x 2 singles
245 x FAIL. FUCK.
235 x 1 (PR, but I really wanted 245).
I’m having trouble getting my feet out when I get about 225. Need to work on that. I’m going to be drilling the form pretty hard for awhile.
OHP:
135 x 5
155 x 3
185 x 2
185 x 1
195 x 1 (PR)
185 x 2
Shrug and Pull:
185 x 5) x 5
T-Bar rows: 5 sets of 5, heavy.
Elbow Prehabilitation (BB curls):
95 x 10) x 3
Saturday:
Squat:
225 x 5
275 x 3
295 x 1
315 x 1
325 x fail
Front Squat:
135 x 3
185 x 3
225 x 3
245 x 1
225 x 3
GM:
135 x 10 x 3
GHR:
10 x 2
Hitting lots of PRs man, what are the army feeding you?
Sorry to derail your log but I can’t seem to send PMs, but what do you think of / have you tried WS4SB?
It looks like a good combo of lifting and running (if that’s what you need to do for your ‘conditioning’), but do you think it’s any better than the split I have now?
[quote]Jaice wrote:
Hitting lots of PRs man, what are the army feeding you?
Sorry to derail your log but I can’t seem to send PMs, but what do you think of / have you tried WS4SB?
It looks like a good combo of lifting and running (if that’s what you need to do for your ‘conditioning’), but do you think it’s any better than the split I have now?[/quote]
I’ve never heard of it, honestly. I’ll have to look it up. Yeah, I think they got rid of PM’s.
I’ll be honest; I’m hitting PR’s for a reason and it has nothing to do with what the Army is feeding me, haha.
Yesterday:
30/45’s x 10 in the morning
Boxing at night.
Today:
In the morning, 60/60’s x 10.
Clean and Jerk:
135 x 2 singles
185 x 2 singles
205 x 2 singles
235 x 2 singles
245 x 2 singles (PR. Felt good. My form is shit, though. I’m hoping that if I clean this up, I can get some legitimate weight locked out).
Snatch:
95 x 2 doubles
105 x 2 doubles
135 x 1 double
145 x 1 double
Today, Wednesday:
OHP:
135 x 3
155 x 3
165 x 3
175 x 3
185 x 2
165 x 3
Bench:
5x5 with 245. Got 8 on the last set.
72 pullups.
Shrug and Pull:
145 x 10) x 3
Face pulls and dips and stuff, in a circuit.
[quote]Ambugaton wrote:
I haven’t met many soldiers with an appreciable strength base. I think more than half of the injuries in the army are due to improper training and a lack of strength in certain areas (shoulders back and glutes, mostly). It’s funny, too, because whenever I bring this up in my unit, they say they don’t want to incorporate weight training because they don’t want anyone getting injured.[/quote]
“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.”
-Mr. Contreras
That’s one of my all time favorite quotes. Looks like you figured out the same exact thing. I wish all our soldiers were as strong as you. Heck your military buddies should wish that most of all. How much better would you be at picking up my wounded ass and carrying me to safety than the average grunt?
BTW damn strong overhead pressing.
[quote]csulli wrote:
[quote]Ambugaton wrote:
I haven’t met many soldiers with an appreciable strength base. I think more than half of the injuries in the army are due to improper training and a lack of strength in certain areas (shoulders back and glutes, mostly). It’s funny, too, because whenever I bring this up in my unit, they say they don’t want to incorporate weight training because they don’t want anyone getting injured.[/quote]
“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.”
-Mr. Contreras
That’s one of my all time favorite quotes. Looks like you figured out the same exact thing. I wish all our soldiers were as strong as you. Heck your military buddies should wish that most of all. How much better would you be at picking up my wounded ass and carrying me to safety than the average grunt?
BTW damn strong overhead pressing.[/quote]
Thank you very much. It’s good to see another name in here. I try to get my new soldiers into the gym with me as much as possible, just in case they ever have to drag me out of a ditch somewhere.
Contreras is one of my favorite, no-bullshit writers around here.
I’d like to think my squat numbers would be on par with my OHP if I weren’t running distance all the damn time, but hey, I signed up for it.
Thursday:
Clean and Jerk (Again, because my form is killing me and I need the practice):
135 x 2 singles
225 x 4 singles
245 x 2 single attempts (failed the jerk on both).
225 x 2 singles.
Front Squat:
225 x 2
225 x 3
225 x 2
225 x 3 (I didn’t intend for it to work out this way, it just did for some reason).
205 x 3
205 x 3
Good Morning:
95 x 10
115 x 8
135 x 8
Calves.
Saturday:
Squat:
135 x 10
225 x 3
225 x 3
275 x 3
300 x 2
300 x 1
275 x 2
Really wasn’t feeling the squat today. I don’t know why. Kept sticking halfway out of the hole.
Pullups:
Bw 25 x 6
x6
x6
Bw 15 x 6
x6
Bw x 10
T-bar rows from landmine:
3 x 10-12, heavy and fast. Working on upper back contraction. Felt good.
Bench (with 1 sec pause at bottom today):
135 x 10
225 x 5
245 x 3
265 x 3
275 x 2
Chinups/Pullups.
Didn’t feel great today.
What are t bar rows from landmine? It’s the landmine bit that’s a mystery haha
