[quote]username42 wrote:
Dont worry Snap, you will, just not as soon as you want it.
21SEPT10
Deads 135x8 185x6 235x5 270x5 310x5
Assisted Chins 70x5 60x5 50x5 60x5 70x5
EZ Bar Curls 50x10 60x10 75x5 60x9 50x11
Skipped my BBB trap bar deads. I didnt eat before I went to the gym and it showed up. I guess I learned my lesson on that one. With 31 days left till deployment I need to find some bands that I can use to chins and pullups. Preferably a set so I can get lighter as I get better at it. Any suggestions would be appreciated. I looked at EFS and didnt see anything as a set, I guess I will have to buy individually.[/quote]
Try these - I have the really little guys (3 sizes) and use them for shoulder rehab and assists on my natural GHR and occasionally on a banded bench.
Thanks SOL, not a bad price either.
23Sep10
Bench 185x5 215x5 245x5 250x6
Tates 40x5 45x5 50x8 45x5 40x10
Just 2 exercises today. No gumption to lift today.
25SEP10
Squat 135x8 165x6 190x5 220x5 250x4 220x5 190x6
Assisted Pullups 90x5 80x5 70x5 80x6 90x7
DB Curls 25x5 30x5 35x5 30x6 25x8
I benched 250 more times than I squated it. Need to fix that.
[quote]username42 wrote:
Dont worry Snap, you will, just not as soon as you want it.
21SEPT10
Deads 135x8 185x6 235x5 270x5 310x5
Assisted Chins 70x5 60x5 50x5 60x5 70x5
EZ Bar Curls 50x10 60x10 75x5 60x9 50x11
Skipped my BBB trap bar deads. I didnt eat before I went to the gym and it showed up. I guess I learned my lesson on that one. With 31 days left till deployment I need to find some bands that I can use to chins and pullups. Preferably a set so I can get lighter as I get better at it. Any suggestions would be appreciated. I looked at EFS and didnt see anything as a set, I guess I will have to buy individually.[/quote]
Try out the Iron Woody Fitness products site. They sell pairs and sets of bands for a reasonable price.
Thanks Sol and Albino, those were some good sites. After too much time off to go see mom, dad and grandmother before I go, I decided the shoulder workout was a lost cause so I decided to start with deads
30SEP10
Deads 255x3 290x3 325x3
Assisted Chins 70x5 60x5 50x5 60x5 70x5
EZ Bar Curls 50x10 60x10 70x7 60x10 50x10
I also missed doing Insanity by four days, although the fourth is a recovery day. So I will start the second month tomorrow.
[quote]username42 wrote:
Dont worry Snap, you will, just not as soon as you want it.
21SEPT10
Deads 135x8 185x6 235x5 270x5 310x5
Assisted Chins 70x5 60x5 50x5 60x5 70x5
EZ Bar Curls 50x10 60x10 75x5 60x9 50x11
Skipped my BBB trap bar deads. I didnt eat before I went to the gym and it showed up. I guess I learned my lesson on that one. With 31 days left till deployment I need to find some bands that I can use to chins and pullups. Preferably a set so I can get lighter as I get better at it. Any suggestions would be appreciated. I looked at EFS and didnt see anything as a set, I guess I will have to buy individually.[/quote]
Try out the Iron Woody Fitness products site. They sell pairs and sets of bands for a reasonable price.[/quote]
This is very true. Good stuff there.
Well not much new to report. I just havent had any motivation for a good training session. I’ve done a bench and squat workout with not so good intensity and the weights weren’t that much and they felt heavy. I leave on the 22nd and I feel like I’m stuck in neutral. I am ready to get my life moving again, but it doesnt start until I get to Afghnaistan. So hopefully once I get there and get things going the training desire will come back.
I often think it’s hard to be focused and motivated when big change is on the horizon. It’s always nice to be over the hump and able to settle down with a plan again.
Thanks ya’ll. I appreciate that. I have 10 days left to go.
I have been to th gym a couple of times this week doing squats and bench. I put off 5/3/1(blasphemy, I know)
but I decided to start doing ladders. Last week I had trouble squating 250 deep, twice. I was a little tired of the same thing and decided to think about somthning new, laders. Its not new, but kinda new to me.
I figured I will go 10,8,6,4,2. It will take me a but to find a good weight to get everything in on and still work hard. I will keep doing squats, bench deads and mpss’. But I am going to switch to this rep scheme for a bit and see how it feels. I will be doing a total of 30 reps for the bif lifts, and the accessory stuff will be played by feel. By the time I get tired of it I should be in Afghanistan and getting ready to get back to 5/3/1/
11OCT10
Squats WU 135x5,6 165x8 200x5 225x5 250x2
Assisted Pullups 90x10 80x8 70x6 60x450x3
Hammer Curls 27.5x10 32.5x8 35x6 40x4 45x2
Last two hammers left arm gave up and will have to work to catch up on that
12OCT10
Bench 185x10 195x8 205x6 215x4 225x3
Tates 25x10 30x8 40x6 45x4
Only two things on bech day. I need to put in more accessory work. Something to go with Tates. I’m really liking those.
14OCT10
Deads 225x10 235x8 245x6 255x4 265x3
Assisted Chins 90x10 80x8 70x6 60x4 50x2
BB Curls 45x12 55x10 65x8 75x6
Yes, you read right. I did Barbell curls. They are shutting down that 24hr location and had most of the free weight area taken out. There were a few barbells just laying around and it seemed like a good idea. So I didnt violate the squat rack, deadlift platform or bench. They were way more cardio intensive than I would have thought, but, then again, they are a full body exercise I dont know why I would have thought differently.
And, I have tickets to game 2 of the ALCS. First time the Rangers have been here and the last team to win a playoff series. Now if they could just win a home playoff game or two, that would be good.
Ok, I’ve been out for while. I’ve only been lifting twice a week and this week I am at Benning doing inprocessing and getting ready to leave tomorrow. I haven’t done anythng exciting just a free skate on things usually a ladder down rep scheme from 10-2 increasing the weight as I do it. I have started a blog about things going on since I got to Benning and will continue when I get to Afghanistan.
I will be on a FOB(Forward Operating Base) around the Kandahar area. I’m sure there will be plenty of things I can’t blog about, but the stuff I can I will. If you send me a PM with your email address I will email you the blog site addy.
Well I finally made to my destination in Afghanistan, Camp Stone. Its by the town of Herat near the Iranian border. Nice mountains to look at. The base is shared with Italian, Spanish and Serbian forces. My world now consists of my 5 foot area in front of my bunk. But, I have a shelf and very low speed internet. I think I like the shelf more than the internet.
The gym here isnt bad. It has the bare basics that includes a squat rack. I wish it was a power rack so I could MP’s in it, but no. I will have to clean the weight to press it. Since I am in a new work and living situation I decided to change up 5/3/1. I reset my maxes across the board and have decided to do the 3 day a week plan. I wil build into 2 days of complexes.
16NOV10
Squat
5x135x2
185x5
195x5
yes I know those numbers dont follow the percentages, but I had to do some adjusting on the fly.
225x5 Front Squat
135x6
135x7
135x6
I will have to build back into 5 sets of 10
135x5 EZ Bar Curl
3x85x5
Turkish Get Up
2x15
Just 2 measley TKU’s with a 15lb db. I will really have to work on those. My Shoulders say nuh uh, but my brain says you will do them. This will be a battle, I can tell.
Since I have gotten to the middle east and haven’t been able to drink for the past 3 weeks, it has done wonders for my waist line, and the food really isn’t bad at all. Its contracted out and I dont think I have eaten this well in a long time. It also gets dark here quick. By 6 you would think it’s midnight.
I’m over here as a civlian contractor.
16NOV10
Complex Day
Good Morning
Back Squat
Push Press
Front Squat
Hang Clean
Bent Over Row
Romanian Deads
Deads
65x6,5,4,3,2,1 90 secs rest between sets.
[quote]username42 wrote:
I’m over here as a civlian contractor.
16NOV10
Complex Day
Good Morning
Back Squat
Push Press
Front Squat
Hang Clean
Bent Over Row
Romanian Deads
Deads
65x6,5,4,3,2,1 90 secs rest between sets.[/quote]
“My world now consists of my 5 foot area in front of my bunk”. This actually made me kinda home sick.
Is your squat rack one of the angled kind? That’s what I use for just pressing. Good your keeping up with the training. The good thing and bad thing is there probably won’t be much else to do. Godspeed and remember to duck when you should.
Thanks HEL. According to rumor I might not have to duck much. The guy who owns the land around the base has said he will put a contract on whoever hits the base, as well as their family. I dont know if thats true or not, but nothing has happened in a year. He also happens to run a Bazar inside the base as well. So I dont know if its love of coalition forces or our wallets. Either way, its pretty quite here.
As far as the rack goes its a cage. And alow one at that. I can squat and do power cleans, but I cant get full extension on the MP’s. and you are right, there isnt much else to do. I decided to switch to the three day a week version of 5/3/1 and complexes for two days. My two new asskickers I put in are windmills and Turkish Get Ups. I dont have the shoulder mobility for the top down windmill, but I think I can get there. I couldnt even do 5lbs today.
17NOV10
Bench
135x12
180x5
205x5
235x5
Incline Bench FG
135x10x7x10
2x145x10
Dips
5xBWx5
Windmills
only body weight, I will start doing bottom up, till the shoulders get used to the twisting.