“Aquire” all the ammo cans you can, you can build anything with enough ammo cans. Stay away from 2nd Lt. they will get your ass killed. Do not drink with Aussies if you have an averson to the brig, same for Royal Marines. Hows the chow?
Well Joe, thanks to General Order 1, I dont have to woory about drinking. And the chow is surprisingly not bad. Its contracted out. It isnt fried and I dont have to drown it in ketchup, salt and Tabasco. Actually, I havent eaten this much non fried fried food in years, and my waist line is showing it. I’ll keep an eye out for ammo cans, but the px is selling and actual 3 drawer container. Like something form the container store. This deployment is waay diffferent then when I was deployed to Bosnia in the mid 90’s.
16NOV10
Complex Day
Good Mornings
Back Squat
Push Press
Front Squat
Hang Clean
Bent Over Rows
Romanian Deads
Deads
6-5-4-3-2-3 65lbs 90secs rest
17NOV10
Deads
2x135x6 WU
225x5
255x5
285x7
Kroc Rows
1x60x20
DB Curls
1x20x12
2x35x5
TGU
1x5x3
1x10x3
TGU’s went better this time around. I know I will be able to keep upping the weight.
22NOV10
YTWL
3xBWx5
MP
85x5
105x5
120x5
5x70x10
Reverse Grip DB presses w/ twist
25x8
30x8
40x5
Windmills
2x3lbsx4
Yes, thats right, only 3lbs. It will take a while just to get my shoulders that mobile. I am surprised at how good the YTWL’s felt doing only body weight. I migght slowly increase the top weight and put att he heavy weight on the bottom. I know I can do the bottoms up windmill pretty well.
[quote]username42 wrote:
16NOV10
Complex Day
Good Mornings
Back Squat
Push Press
Front Squat
Hang Clean
Bent Over Rows
Romanian Deads
Deads
6-5-4-3-2-3 65lbs 90secs rest[/quote]
Those complexes look a bloody nightmare!
You must be a masochist.
I’m starting to wonder if I am after today
23NOV10
Complex day
Good Morning
Back Squat
Push Press
Front Squat
Hang Clean
Bent Over Rows
Romainian Deads
Deads
6-5-4-3-2-1 65lbs
I shortend the rest time to 1 minute from 4-1. That was a killer.
[quote]username42 wrote:
I’m starting to wonder if I am after today
23NOV10
Complex day
Good Morning
Back Squat
Push Press
Front Squat
Hang Clean
Bent Over Rows
Romainian Deads
Deads
6-5-4-3-2-1 65lbs
I shortend the rest time to 1 minute from 4-1. That was a killer. [/quote]
This type of workout is the reason I took up powerlifting. Too much pain with those complexes and short rests.
Yea KP there is, but I kinda like the gasping for air at the end. And Love the new avi photo too.
24NOV10
Squats
2x135x5 WU
185x3
210x3
235x3
Front Squats
2x135x6
145x6x3
EZ Bar Curl
85x5x5x4x3x3
I dont know what happened to my strength. Maybe its being over here, the weight/size loss, I am just about to the point of needing a belt. Or the couple month lag time on my cycles. I reset my maxes and still feeing like it is heavy and I am leaving the gym tired. I evn skipped TGU’s. I’m hoping it get better after a month or so. ITs just bugging me a little now.
27NOV10
YTWL 3xBWx5
Bench
190x3
215x3
245x4
Incline Bench
3x135x5
145x5
155x5
Dips
3xBWx8
Rope Pushdown
3x50x5
60x5
70x5
Windmill
3x3x5
I know its mortal sin to combine 2 programs, and a cardinal sin to deviate from 5/3/1, but I think I will try a 5x5 approach to my assistance exercises. See what that does, the bodyweight stuff will be different, but the weights will be in 5x5. I also felt my left shoulder was better on the windmills. I think I might try a set with an entire 5lbs next time. I feel so strong(insert sarcastic/slightly depressed voice here). I think the YTWL’s are helping things out. even though I am still at BW, I can feel my shoulders loosening up.
[quote]username42 wrote:
I know its mortal sin to combine 2 programs, and a cardinal sin to deviate from 5/3/1[/quote]
If it works for you, who cares if it’s a sin.
Snap, I like that logic, I’m going with it.
29NOV10
Deads
235x3
270x3
305x3
3x165x5
175x5
185x5
Krock Rows
1x60x20
Preacher Bench DB Curls
3x20x5
25x5
30x5
Left Arm 30x3
Ran out of time for TGU’s. Dfac closed in half an hour and I needed to put on a a warmer shirt for the walk.
I have noticed my shoulder mobility getting better even though I forgot to do YTWL. Even at bw they seem to be helping.
30NOV10
Complexe Day
YTWL
3xBWx5
Good Morning
Back Squat
Push Press
Front Squat
Hang Clean
Row
Romanian Dead
Dead
65x6-5-4-3-2-1
Added 10lbs and had a minute and half rest down to 3 then it was a minute between sets. I can feel the extra weight in my lower back, but I need ot get that stronger anyway. Once that happens, then my MP should start getting better.
Great training USN42. Glad you’re doing well. Cool that you’ve found a gym.
Well Eco, its not so much I found one as its the one on the base. Since I can’t leave the base, its the only one I have. I will prolly post a photo of it here in a while.
1DEC10
YTWL
3xBWx5
MP
95x3
110x3
125x5
3x75x5
85x5
95x5
DB Front Rasie w/ Twist
3x20x5
25x5
30x5
1 Arm Reverse Grip Pulldown
20x5
25x5
30x5
35x5
40x5
TGU
1x10x4
This was the best my shoulders have felt for a workout in a long time. After roughtly 2 months off, I think my strength is returning. The TGU’s are still pathetic, but they will get better.
2DEC10
Complexes already listed 6-1min rest-543-1:30 min rest-21-1min rest
This was the most ass kicking complex session yet. Is wrong I really liked it?
3DEC10
Squats
195x3
225x3
250x2
This was supposed to start week 3, but I forgot. But 250 by two is kinda depressing. But I am thinking I am getting lower in my stance so its still a good thing. I went with the I’m not doing jack shit assistace
7DEC10
Bench
12x135x2 WU
185x5
215x3
235x5
Dips
3xBWx10
Rope Pulldown
3x55x5
65x5
75x5
TGU
15x0
My shoulder nope, not today,
20DEC10
Well after missing posting a couple of workouts and a deload week, its back to week 1. But on the major plus side, I found a 53lb kettle bell here. I think my cardio will start with working that in. I will have to work a month just to get to being able to do the 300 meltdown. Its good to have goals.
Squats
135x8 WU
170x5
200x5
225x5
Front Squats
2x135x5
EZ Bar Curl
3x75x5
85x5
90x3PR
Ok I know a PR on ez bar curls isn’t all that impressive, but I’ve never don’t it before, so I’m posting it. I was hoping for 25 reps on the front squats, but I felt a slight pull on my inner left thigh. And since I don’t have access to the medical facilities here, I decided not to push it. But on the plus the weight isn’t as impressive but I feel my depth is. Its not Snap deep, but I feel good with it.
Great training UN42. You seem to getting in a lot of good workouts in spite of the circumstances
Great training UN42. You seem to getting in a lot of good workouts in spite of the circumstances
[quote]username42 wrote:
20DEC10
Well after missing posting a couple of workouts and a deload week, its back to week 1. But on the major plus side, I found a 53lb kettle bell here. I think my cardio will start with working that in. I will have to work a month just to get to being able to do the 300 meltdown. Its good to have goals.
Squats
135x8 WU
170x5
200x5
225x5
Front Squats
2x135x5
EZ Bar Curl
3x75x5
85x5
90x3PR
Ok I know a PR on ez bar curls isn’t all that impressive, but I’ve never don’t it before, so I’m posting it. I was hoping for 25 reps on the front squats, but I felt a slight pull on my inner left thigh. And since I don’t have access to the medical facilities here, I decided not to push it. But on the plus the weight isn’t as impressive but I feel my depth is. Its not Snap deep, but I feel good with it. [/quote]
Hey ! a PR is a PR . As long as things are moving in the right derection it all good.
thanks JW. I’m doing what I can. And bulldog you are right, a PR is a PR.
23DEC10
Bench
2x135x10WU
160x8
185x5
205x8
Incline
3x135x5
145x5
155x5
Dips
BWx10x10x8x8x8
Rope Pushdown
3x50x5
60x5
70x5
I am going to up the weight on the Inclines. I’m really liking a 5x5 style rep scheme for the assistance work.