[quote]CSEagles1694 wrote:
I’ll be following because I’m joining the U.S. Army.
CS[/quote]
Right on.What branch/unit are you looking into to joining ? And do you have a log on here aswell ? Good luck man
EDIT:just found your log, lookin’ good man.Happy training
Update : Was officially offered a job with the Canadian Forces today !!! I start September 25th !!!
Training
Squat 531
205 x 5
230 x 3
245 x 1+(got 5 reps)
Bench 531
140 x 5
155 x 3
175 x 1+(got 3 reps)
Assistance
5 rounds of :
3 assisted pistols/leg
5 pullups
Conditioning
Viking Warrior Conditioning mVO2 Test (KB Snatch)
First minute 1 rep every 6 seconds (R)-10 total
2nd minute 1 rep every 4.5 seconds (L)-14 total
3rd minute 1 rep every 3.2 seconds (R)-18 total
4th minute 1 rep every 2.5 seconds (L)-22 total
5th minute-max reps:got 25 (R)
weight was 35lbs
Had an awesome session today…
Deadlift 531
230 x 5
260 x 3
290 x 1+ (got 3 reps)
OHP 531
105 x 5
120 x 3
135 x 1+ (got 6 reps)
Assistance
Front squat w/ pause at the bottom, worked up to 205 x 1
Weighted pullup, worked up to BW+ 45lbs x 1 (probably about 250-255 total)
Conditioning
“Viking warrior conditioning”
15 seconds work, 15 seconds rest : 35lbs KB Snatch (6 reps/15 seconds)
Did 30 sets total
Well done on getting an offer, nice going, man! Training looks interesting, too - what’s viking warrior conditioning exactly?
[quote]Jaice wrote:
Well done on getting an offer, nice going, man! Training looks interesting, too - what’s viking warrior conditioning exactly?[/quote]
Thanks Jaice!!Viking warrior conditioning(VWC) is basically interval training with KB snatches.I bought the book off amazon.com, it’s backed up by some scientific studies that showed it improved the test subject’s VO2 max(aka lung capacity).It’s fucking brutal though,just a couple sets in and my grip is shot from the constant movement of the KB,great stuff really.so you do 15 seconds work then 15 seconds rest and keep alternating arms 'till you can’t go any more.hopefully that wasn’t really hard to follow lol.
did 3 x 250m hill runs with walk back for recovery today, then some pushups, situps and and band pull-aparts
Worked up to 315 x 1 Squat (PR)
Worked up to 225 x 1 Bench(Equals a previous PR)
Pullup x 8,6,5
VWC 32 sets of 15:15 @6 reps/set
went for a quick run then did a few sets of pushups with my 20 lbs weighted vest on, aswell as some situps and band pull-aparts.
Deadlift - worked up to 350 x 1 (PR)
OHP - worked up to 165 x 1 (PR)
Chinups(palms facing me),pushups and situps 4 sets of each
VWC 20 sets of 15:15/6 @ 35lbs bell
Yesterday - Run then some pushups and band pull-aparts
Today - Hang Power Snatch: bar 5x2, 95 2x1, 115 2x1
10 rounds of :
-5 x pushup*
-3 x pullup*
-20 x squat*
*while wearing a 20 lbs weighted vest
total was 50 pushups, 30 pullups and 200 squats, all at BW + 20 lbs.
then did some KB slashers, halfmoons and russian twists
followed by offset KB rack/farmers walks
officially swore in and was issued all my kit for basic training today.I couldn’t top thinking “shit just got real” lol.seeing as there will be quite a bit of daily PT for me until the end of january,I’ll have to scale back my stuff in the gym to just once/week.I was thinking of alternating the following to workouts every saturday :
A
Deadlift 3x3
Bench 3x3
weighted pullup 3x3
barbell row 3x10
B
Squat 3x3
OHP 3x3
Pullups 3xmax
DB row 1xmax each arm
Way to go, man. I’m a bit jealous to be honest!
[quote]Jaice wrote:
Way to go, man. I’m a bit jealous to be honest![/quote]
lol Thanks man.It’s all a little overwhelming at the moment, especially the sheer volume of kit I came home with lol but I’m sure I’ll get used to it soon.
First time posting again in about 4 months, been very busy with my Military training recently but have started training more frequently in the gym again so I figured I continue to log my workouts on here.
Todays training :
Hang clean + press worked up to 140 x 3
Squat 3x5 @ 195 (squat numbers have dropped considerably due to the lack of any squatting in Basic 
Chinups (palms towards me) - 50, took about 8 -10 sets
Core- parralel bar L-sits and ring fallouts x 3 sets each
KB rack walk + Db suitcase walk x 2 sets per arm
Side note : my running and rucking has improved greatly because that’s all we really did for PT haha
Hang clean + press - worked up to 145 x 3
Squat - worked up to 215 x 3
Pullups - 2x5
L-sits + ring Fallouts - 3 sets each
KB bent presses - 2 sets each arm
waiter walk - 4x20m
Hang clean + press - worked up to 155 x 1
Squat - worked up to 245 x 1
Pullups - 50
L-sits,turkish getups and ring fallouts - 3 sets of each
Next 2 weeks will look something like this :
Thick bar DL - 5x3
Thick bar bench - 3x5 (super-setted with pullups)
Fat DB row - 3 sets each arm
Hanging leg raises, ab rollouts and turkish getups - 3 sets each
plus 1 day will be mainly loaded carries ie farmers walks, sandbag carries etc.
Todays numbers were weak but the session still went pretty well…
Thick bar DL- 135 x 5,185 x 3,205 x 1, 225 x 1(fail), 205 x 1 (grip failed WAAYYY before my posterior chain)
Fat bar Bench - 3x5 @ 135 + pullups between sets
Thick DB Row- 50 reps per arm
3 rounds of : hanging leg raise x max, ab rollout x 5, Turkish getup x 3 per arm @20kg KB
Farmers walk with fatgripz…bout 50m total
Forearms were swole as fuck after this LOL
Deadlift 255 x 5
Bench 155 x 5 (+chin ups)
Front squat supersetted with barbell rows 3 x5/10
AB rollouts, hanging leg raises. turkish getups x 3 sets each
Squat 225 x 5
OHP 125 x 5
Pullup “drop set” 3 sets of : BW x max, BW minus miniband x max, BW minus average band x max
3 rounds (using a 45lbs plate) of : weighted situp x 10, russian twist x 10, standing slasher x 10/side
yesterday -
30 minute ruck @50lbs through knee deep snow
today-
Deadlift 265 x5
Bench 165 x 5
Weighted chins 3 x 3
Tbar row 3 x8
suitcase deadlift 3 x 3 each side
hanging leg raise x 3 sets