Been a while since I’ve posted on T-Nation, tis good to be back.So basically I’ve started this log to hold myself accountable to training for the start of my military career come Occtober 2nd, 2012 (barring any complications) I’ll be doing 5/3/1 with lots of push-ups and pullups, as well as rucking 2-3 times per week to prepare myself without losing any strength.
so here goes…BW- 205-210
height -5’9
Squat - 305
Deadlift - 345
OHP - 155
Bench - 225(yes, I know my bench sucks, lol)
Split
Monday
5-10 minutes of box/broad jumps + some forward rolls and other gymnastics stuff
Squat - 5/3/1
Squat - 5x10 @ 50-60% 1RM
1 arm situp - 3x10/arm
Farmers walk - 3 sets
Tuesday(60-90 minute ruck in A.M.)
Bench 5/3/1
Pullups - 50 in as few sets as possible
pushups - 100 in as few sets as possible
Kroc rows
4-way band pull-aparts
+sledgehammer tirestrike - 10x10 each arm
Wednesday
Powerclean 5/3/1
then… 6x400m run OR 4x800m run (alternating)
Thursday (60-90 minute ruck in A.M.)
OHP 5/3/1
Pullups - 50 in as few sets as possible
Dips - 50 in as few sets as possible
DB shrug - 3 x max
4-way band pullaparts
+sledgehammer tire strike - 10x10 aech arm
Friday
(same 5-10 minutes of jumps/rolls as monday)
Deadlift 5/3/1
Front squat 5x10
Hanging leg raise 5x10
Farmer’s walk - 3 sets
Hopefully with starting to eat better my weight will drop down to around 195 where it should be, without any of my 1RMs declining.
[quote]Jaice wrote:
I’ll be following - we have similar ambitions.[/quote]
Awesome, do you have a log on here aswell? and I see your in England, is the application process for the armed forces overthere similar to ours here ? (i.e. aptitude test, fitness test, medical, interview, background checks) good luck man
[quote]Jaice wrote:
I’ll be following - we have similar ambitions.[/quote]
Awesome, do you have a log on here aswell? and I see your in England, is the application process for the armed forces overthere similar to ours here ? (i.e. aptitude test, fitness test, medical, interview, background checks) good luck man[/quote]
I do, it’s called Road to The Royals. check it out if you want. Yeah the process is very similar but the standards differ a lot depending on what unit you’re looking to join - I imagine it’s the same in Canada too? Thanks for the support, and likewise.
[quote]Jaice wrote:
I’ll be following - we have similar ambitions.[/quote]
Awesome, do you have a log on here aswell? and I see your in England, is the application process for the armed forces overthere similar to ours here ? (i.e. aptitude test, fitness test, medical, interview, background checks) good luck man[/quote]
I do, it’s called Road to The Royals. check it out if you want. Yeah the process is very similar but the standards differ a lot depending on what unit you’re looking to join - I imagine it’s the same in Canada too? Thanks for the support, and likewise.[/quote]
Checked out the log, lookin’ good man ! I’m guessing by the title you’re going for royal marines ? but I could be wrong.Yea over here we have slightly diferent standards per unit aswell, mostly to do with medical categories (i.e. the combat arms and pilots, among others require a better medical score than say, a dental technician or cook)Cheers
did some light KB swings after my warmup, then did…
Deadlift:
bar x 5
135 x 5
200 x 5
230 x 5
260 x 5+ (only got 6 reps here, may have to recalculate my TM)
assistance
Front squat-5x10 @ 95 (probably could have done these with 115 but what ever)
Hanging leg raise - 3x10
Conditioning
Farmer’s walk, while wearing a 40lbs weighted vest,50lbs. DB in each hand, did about 350m total, my traps and grip were smoked afterwards
My inability to get more reps on the final set was probably due to a short lay-off from training (bachelor party, then my sister’s wedding over the past two weeks) i’m gonna stick with the weights for the rest of this cycle though, if I’m not getting enough quality reps I won’t add anything to my deadlift numbers for the next cycle.tomorow is OHP.Boom
After my warmup I worked of my technique for the KB Snatch, then did…
OHP 5/3/1
bar x 10
90 x 5
105 x 5
(all above sets done with a false grip)
then 120 x 5+ (got 10 reps,used a “thumbs wrapped” grip)
Assistance
Pullups - 50 (right now my max deadhang pullups is at 7-8 depending on how I’m feeling, I want to be able to do 10 unbroken before basic starts)
Dips - 50
Superset - DB lateral riase 2x 12 @ 25lbs each hand
and - Cable facepull 2 x 12 @ 90lbs.
Conditioning*
About 10 minutes of jump rope work, broken into quick sets of 50 with a short rest in between
*was going to do sledgehammer tire strikes for conditioning today but the grass-cutters were out working so I couldn’t get to the tire
Tomorow I’m going to go for a run then I’m back at it again on monday with some squats.
Bench press 5/3/1
Bar x 10
130 x 3
150 x 3
165 x 3+ (got 6 reps)
Assistance
Pullups - 30 overhand, 20 underhand
Pushups - 25,22,18(fuck)
saw a huge bug crawling across the floor so cut it short and went outside to do…
Sledgehammer tire strikes 3 x 10R,10L,10R,10L for a total of 120 swings
Do you know the specific run times you need to get in? 1.6km is near enough a mile so it’s not too bad but like you say it’s not great. Was it a best effort?
Other than that, rest of the training looks good man!
[quote]Jaice wrote:
Do you know the specific run times you need to get in? 1.6km is near enough a mile so it’s not too bad but like you say it’s not great. Was it a best effort?
Other than that, rest of the training looks good man![/quote]
Yeah as long as I can maintain a 7:30 mile for 2-3 miles I should be alright.The only running type thing we’re actually tested on is the 20m shuttle run, aka the beep test.I’ve got to get a level 6 on that one.But all the longer runs we do all the intructors want is for the recruits to keep up with whatever pace they set and not to drop behind.I’d probably say it was around 90-95% effort on my part yesterday, so I’ve still got plenty of work to do aha.Thanks man, same to you !
