today’s training :
Squat 235 x 5
OHP 130 x 5
Pullups:
BW x 5
5x3 @ BW +20lbs
BW x 5
Turkish getup 3 x 3 each arm
3 rounds : KB windmill x 5/side, KB slsher x 8/side
Farmer’s walk x 3 sets
(Only top sets listed for main lifts)
Deadlift 280 x 3
Bench 175 x 3 (+3 sets of chinups)
Tbar Row 3 x 8
Turkish getup 3 x 3 each side
3 sets of DB side bend x 10 each side + plate halo x 6 each side
Farmers walk x 3 sets
How are the forces going for you man?
[quote]Jaice wrote:
How are the forces going for you man?[/quote]
Really good so far man, thanks for asking. Whats the status of your application with the royals ?
Squat 245 x 3
OHP 135 x 3
Pullups -
BW x 7
5 x 3 @ BW + 20lbs
BW x 5
Turkish getup 3 x 3 each arm
3 rounds of : Ab rollout x 8, side bend x 10/side, KB swing x 10
3 rounds of : waiter walk x 20m, DB shrug x 15, DB posterior fly x 10
[quote]TSpoon wrote:
[quote]Jaice wrote:
How are the forces going for you man?[/quote]
Really good so far man, thanks for asking. Whats the status of your application with the royals ?[/quote]
On hold for a couple of years. No rush - from the guys I spoke to a lot of them say the most successful guys in training are early 20s.
[quote]Jaice wrote:
[quote]TSpoon wrote:
[quote]Jaice wrote:
How are the forces going for you man?[/quote]
Really good so far man, thanks for asking. Whats the status of your application with the royals ?[/quote]
On hold for a couple of years. No rush - from the guys I spoke to a lot of them say the most successful guys in training are early 20s.[/quote]
Right on. Makes sense I guess, the more time you have to do fitness stuff prior to something like that the better. That’ll give you some time to other stuff you want before enlisting as well. Good luck with everything man !!
[quote]TSpoon wrote:
[quote]Jaice wrote:
[quote]TSpoon wrote:
[quote]Jaice wrote:
How are the forces going for you man?[/quote]
Really good so far man, thanks for asking. Whats the status of your application with the royals ?[/quote]
On hold for a couple of years. No rush - from the guys I spoke to a lot of them say the most successful guys in training are early 20s.[/quote]
Right on. Makes sense I guess, the more time you have to do fitness stuff prior to something like that the better. That’ll give you some time to other stuff you want before enlisting as well. Good luck with everything man !![/quote]
Cheers mate, that’s exactly the reasoning. Plus I want to fill my little frame out too! What are the Canadian SF like, do you know?
[quote]Jaice wrote:
[quote]TSpoon wrote:
[quote]Jaice wrote:
[quote]TSpoon wrote:
[quote]Jaice wrote:
How are the forces going for you man?[/quote]
Really good so far man, thanks for asking. Whats the status of your application with the royals ?[/quote]
On hold for a couple of years. No rush - from the guys I spoke to a lot of them say the most successful guys in training are early 20s.[/quote]
Right on. Makes sense I guess, the more time you have to do fitness stuff prior to something like that the better. That’ll give you some time to other stuff you want before enlisting as well. Good luck with everything man !![/quote]
Cheers mate, that’s exactly the reasoning. Plus I want to fill my little frame out too! What are the Canadian SF like, do you know?
[/quote]
Our SF aren’t a very large organization, but they make up for it by being a bunch of bad asses ahaha. JTF-2 is our “tier 1” unit, so they’re mostly responsible for couter-terrorism and the like. CSOR is our newest unit, they were stood up in 2006. They handle most of the direct action, special recce and unconvential warfare ops.
So I guess a comparison to UKSF would be :
SAS/SBS - JTF-2
SFSG - CSOR
Deadlift 285 x 3
Bench 175 x 3(+ chinups between prssing sets)
Tbar row 4 x 8
Turkish getup 1 x 3/arm @ 20kg KB, 3 x 1/arm @ 60lbs DB
3 rounds : hanging leg raise x max, slasher to halo x 20, plank x 60 sec
3 rounds : farmers walk x max, DB lateral raise x 10, band pull-apart x 20
Squat-255 x 3
OHP-140 x 3
Pullups-30 total
Turkish getup-5 x 1 each arm @ 60lbs DB
3 rounds : DB side bend x 10/side, standing russian twist x 10/side, back extension x 10
3 rounds : KB rack walk x 20m, DB shrug x 15, pull-apart x 20
Deadlift 300 x 1(FUCK)
Bench 185 x 1(MORE FUCK)
chinups 3 sets
Tbar 3 sets
3 x (Farmers walk x 20m + KB swing x 20)
Squat 280 x 1
OHP 150 x 1
Weighted pullup BW+45 x 1
3 x(slasher to halo x8/side, db posterior fly x 10)
Deadlift 3 x 3 @ 275
Bench 3 x3 @ 165 (+ chinups)
Tbar row 3 x8 ( + 3 x 1/arm Turkish getup @ 60lbs)
3 x (Hanging leg raise x max, Db side bend x 10/side)
3 x (farmers walk x max, band pull-apart x 20)
Squat 3 x 3 @ 245
OHP 3 x 3 @ 135
Pullups:
-BW x 5
-5 x 3 @ BW + 25lbs
3 x (hanging leg raise x 8, waiter walk x 20m)
3 x (Rack walk x 20m/arm, shrug x 15, pullapart x 10)
Broad/vertical jump series x 3
Hang power clean + hang high pull - 3 x 3 + 3 @135
Push Jerk from rack - worked up to 185 x 1
Pullups(various grips) - 30 total
3x(hanging leg raise x 10, slasher halo x 8/side)
Deadlift 5 x 2 @ 275
Dips-
BW x 5
BW + 20 X 1
BW + 30 X 1
BW + 45 X 1
BW + 55 X 1
BW + 65 X 1
3 x 8 @ BW
TBar row 3 x 10
3 x(Curl x 10, DB lateral x 10,DB shrug x 10)
Squat 5 x 2 @ 255
Neutral grip DB OHP 3 x 5 @ 60lbs/hand
neutral grip pullups - 5,6,6,6
3 x(Turkish getup x 1/arm, Ab rollout x 6, Side bend x 10/side, Slasher+halo x 8/side)
3 x(KB rack walk x 20m/arm, band facepull x 15)
Rack pull(from mid-shins) - worked up to 315 x 3
DB Bench press - 60lbs per hand x 10,10,8
Chinups - 25 total
3 x(DB neutral grip OHP x 8,Tbar row x 10)
3 x(Hanging leg raise x 10, slasher to halo x 10/side)
3 x(Farmers walk x 20m, ez curl x 10)
Band face pull 3 x 15
I’m liking the training style, have you read some of Dan John’s stuff?
Are you getting some rucking/running in as well as this?