And thanks, it has been a long road to increase my bench. I am not very gifted athletically and have had several injuries that are turning out to be life altering. So go kick some ass and maybe one day we will serve together. Chances are good I will just get out of the Army and try to go law enforcement and focus on powerlifting full time. My goal is to toal elite When I am 30, so I better get crackin!!
[quote]Drake37 wrote:
I just typed a big long message and I don’t think it went through, damnit. But in short, don’t be a hero just master the basics. Don’t take shortcuts, do your duty, be a team player, and help your buddies. They will be your family.
You have potential to be soldier of the cycle physically, now go prove you have the character and drive.[/quote]
Haha, yeah, it hasn’t come through [yet]. But thanks for the advice, man. I appreciate it. Good luck with law enforcement and powerlifting goals, too.
CS
Thanks bro. Good luck to you too. Feel free to ask any Army related questions I have a bit of knowledge on the subject spending 5 months on post and alot of time at drill.
Monday, April 30, 2012 - Bench
Warm up
- PVC roll everything
- Lots of stretching
- Rotator cuff
Flat Bench Press
1 X 15 X 45
2 X 6 X 135
1 X 3 X 185
3 X 10 X 210
NOTES: Not exactly sure if it’s a PR, but I’ll take it.
Paused Close-grip Bench Press
2 X 5 X 135 + 80 lbs. chain
1 X 5 X 145 + 80 lbs. chain* +10 lb. PR.
NOTES: Killer.
Incline Bench Press
1 X 5 X 135 wide-grip
1 X 5 X 135 medium-grip
1 X 5 X 135 close-grip* all done one after the other.
1 X 15 X 135
Followed this up with death.
NOTES: Donezo.
Wide-grip Dips/Cable Flye Superset
Dips - 3 X 12 X shit load of weight
Cable Flyes - 3 X 12 X 30 (each handle)
Underhand Tricep Extension
3 X 10 X 30 (each arm)
V-Bar Tricep Pushdowns
3 X 10 X 60
ENDING NOTES: Killer workout. Not exactly the best, though. Gotta come back next week and kill it. The close-grip with chains is just killer. Having trouble staying tight.
CS
Have you done 3x10 with 210? If not it’s a PR in my books lol.
[quote]gorangers0525 wrote:
Have you done 3x10 with 210? If not it’s a PR in my books lol.[/quote]
Haha, no, I’ve never done it before, but during my last cycle, I could’ve done 3x10 with 225 if I wanted to. Ed’s just trying to get me back into the reps again. A shit ton of volume for the next couple of weeks until we start moving into 5s. I’m probably going to go 220 next week for 8 or something like that. We’ll see.
CS
Tuesday, May 1, 2012 - Couch to 5k, Week 1, Day 1
Warm up
- Band stretching
- 5 minute brisk walk
Workout
60 seconds running/jogging
90 seconds walking
For a total of 20 minutes of work. This comes out to 8 “reps.”
Cool down
3 minute slow walk
TOTAL DISTANCE: 2.22 miles
TOTAL TIME: 28 minutes
ENDING NOTES: Pretty good for my first run. I feel great. When I finish this one, I’m going to move onto the 5 to 10k program.
CS
lol I do it all the time cept mine are shorter since they’re rugby shorts
Got some good size man.
[quote]jake_j_m wrote:
Got some good size man. [/quote]
Thanks. If I could add some size to my shitty shoulders and bring my waist in another inch or two, I’d have a lot more balanced physique.
CS
I never realized how small you were…
jk good stuff man, I wish i wasnt so obsessed with wrestling at your age and keeping a low bf level. Training seems to be going well. I really need to start rolling before lifts, I think im going to go ahead and buy a foam roller.
Just bought a foam roller. Love the damn thing. Be careful though, rolling my hamstrings I pinched my nuts. The foam is unforgiving.
[quote]PlainPat wrote:
Looking big bro, you been lifting weights?
[/quote]
Nah, man, that ain’t me. Wutz lifting? I tayke straight creatinez, brah.
CS
[quote]Achilles of war wrote:
I never realized how small you were…
jk good stuff man, I wish i wasnt so obsessed with wrestling at your age and keeping a low bf level. Training seems to be going well. I really need to start rolling before lifts, I think im going to go ahead and buy a foam roller.[/quote]
Thanks, Achilles. Rolling is definitely awesome. Don’t bother with the foam, just go with a PVC pipe. Dirt cheap and gets you real loose.
CS
Just pretend the name and address isn’t real lol.
Anywho, this is just the money that the school is offering me. This doesn’t inclued any money from Army ROTC. The $48,000 would cover sophomore thru junior year tuition, room and board, meal plans, uniforms, and books.
CS
Congrats bro thats awesome!
[quote]Drake37 wrote:
Congrats bro thats awesome![/quote]
Thanks! Can’t wait to go and visit. I have an interview with the head of ROTC, too.
CS