Wednesday, April 25, 2012 - Squats & Deads
Warm up
- PVC roll everything
- Lots of stretching
- Light leg extensions
Paused Squats
2 X 5 X 135
1 X 5 X 185
1 X 5 X 235
1 X 5 X 255
1 X 5 X 275* +10 lb. PR.
NOTES: Easy, easy, easy. The set with 255 was easier than 235, and 275 was easier than 255, so I’m making some awesome progress.
Conventional Deadlifts
1 X 8 X 135
1 X 5 X 225* added belt
1 X 3 X 315
2 X 3 X 355* +15 lb. PR.
NOTES: First set kinda sucked; I couldn’t get my hips down enough and I was using too much back. Second set I came back and smoked it.
Bent-over Barbell Rows
3 X 10 X 185
Wide-grip Lat Pulldowns
1 X 15 X 120
1 X 15 X 140
1 X 15 X 160
[i]ENDING NOTES: Pretty good lift today. Got some sweet deadlifting battle scars on my shin :D. Nice and bloody. Pretty happy with the deadlift PR today. Gonna be looking for 370 for 3 next week, most likely. Got shoulders on Friday.
Also, pretty sure I killed my ACT yesterday; I’m expecting at least a 30. Took another standardized test today, and it insulted my intelligence. Questions were soooo stupid. With that being said, I’m hoping to get some good scholarship money. Can’t wait to start applying to other colleges.[/i]
CS
Sunday begins the invasion of the cardio monster! Lulz. I’m starting the Couch to 5k program so I can get my slow ass in shape for my PFTs.
CS
A good cardio workout you can add in is weight vest walks. Sounds lame but it works.
[quote]Drake37 wrote:
A good cardio workout you can add in is weight vest walks. Sounds lame but it works.[/quote]
Don’t doubt it. Once my football season is over and I get my PFTs out of the way, it’s full-blown military training from there. I’m gonna start some type of martial art, ruck marching, regular running, and just becoming an overall badass if I ever want to become a Green Beret.
CS
SF is intense man. Good luck.
[quote]Drake37 wrote:
SF is intense man. Good luck.[/quote]
Thanks. I have about 8 more years before I can even consider it, so I’ve got some time haha.
CS
Haha. I am trying to get an Airborne slot.
[quote]Drake37 wrote:
Haha. I am trying to get an Airborne slot.[/quote]
How hard is it to get a slot if you’re an enlisted guy? Is there a lot of competition?
I’m hoping to be able to go during college. I’ll most likely get the opportunity during ROTC if I sign my contract during my freshman year.
CS
Depends on MOS and what component (regular army, national guard, enlisted reserve) you are. It’s not super hard to pass.
So you’re essentially following what Ed Coan does/used to do but the weight/sets/reps you do; is that something he goes by feel?
I mean, I know there’s a bench routine (and deadlift) too which has you doing exactly what you’re doing. Is the sets/reps for the bench press the same progression for other like deadlift and squat?
[quote]michael_xyz wrote:
So you’re essentially following what Ed Coan does/used to do but the weight/sets/reps you do; is that something he goes by feel?
I mean, I know there’s a bench routine (and deadlift) too which has you doing exactly what you’re doing. Is the sets/reps for the bench press the same progression for other like deadlift and squat?[/quote]
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Yes, and kind of.
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Bench routine is pretty much done exactly as outlined, but I think we’re dropping paused close-grips in favor of closep-grip with chains.
The squat is pretty much the same. Deadlifts, we keep the reps low because form starts to go to shit on anything higher than 5 reps.
CS
Friday, April 27, 2012 - Shoulders
Warm up
- PVC roll everything
- Lots of stretching
- Rotator cuff
Strict Overhead Press
2 X 6 X 45
1 X 3 X 95
2 X 10 X 115
NOTES: Major pump, brah.
Seated Dumbbell Military Press
3 X 12 X 65s
Single-Arm Cable Side Raises
3 X 15 X 10
Dumbbell Front Raises
1 X 20 X 25s
2 X 20 X 30s
Hammer Strength Machine Press
1 X 15 X 50
1 X 15 X 60
1 X 15 X 70
1 X 15 X 80
Face Pulls
1 X 15 X 35
1 X 15 X 50
1 X 15 X 65
Reverse Pec Dec Flyes
1 X 15 X 85
1 X 15 X 100
1 X 15 X 115
ENDING NOTES: Awesome workout today. Kept the rest periods short, about 1 minute. Channeled my inner-bodybuilder today haha. Got some sick pumps and gonna be pretty sore tomorrow. Possibly hitting up Jakked Hardcore again tomorrow. We’ll see what my friends are up to.
CS
I think I might have FINALLY found a meet that I can do. It’s an AAPF meet in July. I’m hoping it’d be around the 2nd or 3rd week. My training cycle would line up pretty well with that and it wouldn’t get in the way of football.
CS
[quote]Drake37 wrote:
DO IT![/quote]
I’m hoping to be able to. The date hasn’t been announced, so all I can do at this point is train my ass off.
CS
That’s cool news man, well, hopefully.
I want to do a meet but it’s just inconvenient until there’s one in your area, especially if you have you eye on a particular fed as I do.
[quote]jake_j_m wrote:
That’s cool news man, well, hopefully.
I want to do a meet but it’s just inconvenient until there’s one in your area, especially if you have you eye on a particular fed as I do. [/quote]
I know the feeling. Ed would probably want me to stick to the USPF since that’s the fed he competed in and what he considers to be one of the best.
CS
Saturday, April 28, 2012 - Back & Biceps
Warm up
- PVC roll back
- Lots of stretching
Pull Ups
6 X 6 X BW
Wide-grip Low Rows
1 X 12 X 60
1 X 12 X 65
1 X 12 X 70
Hammer Strength Row
1 X 12 X 1pps
1 X 12 X 1.5pps
1 X 12 X 2pps
EZ Bar Curls
4 X 12 X 55
Incline Dumbbell Curls
3 X 8 X 20s
Machine Preacher Curls
3 X 12 X 65
Standing Double Cable Curls
3 X 12 X 15
[i]ENDING NOTES: Overall, got through the workout in about 45 minutes. Going to try and add more pull ups more often. Might get one of those shitty home gyms so I can knock out a few reps here and there every time I pass by it.[/b]
CS
Any words of wisdom from the man himself that have really helped/left an impression?
Getting fucking strong bro. I’m impressed. Can we swap? I’ll give you a couple more pull-ups but you give me some of your bench strength.
[quote]michael_xyz wrote:
Any words of wisdom from the man himself that have really helped/left an impression?
Getting fucking strong bro. I’m impressed. Can we swap? I’ll give you a couple more pull-ups but you give me some of your bench strength.[/quote]
I can’t remember exactly how it went, but it was something like this:
“You see, in all the years that you might lift, you’ll never get stronger. Nobody gets stronger. You just learn to use your leverages better. I can remember when I was about to fail on a lift and I would know where I was going wrong, and how to fix it, all in a half a second.”
Then we were talking about life:
“Kids these days don’t get it. They come in and see another guy from a rival gang and think, ‘Oh, I have to shoot him because he’s wearing a certain color or he disrespected me.’ That’s fucking bullshit. Kids these days are pussies. They completely overreact and don’t know how to handle themselves.”
It went something along those lines. I’ll try and keep a notebook lol.
CS