TSpoon's Canadian Forces Training Log

Training Training Logs
61

Yeah man I’m a big fan of Dan John’s stuff, the man’s a genius.

Right now Im just doing the ocasional ruck or run with my unit.I bought a training plan from militaryathlete.com that has loads of running/rucking built in.I was planning on starting that in the coming weeks as I’ve got a training course coming up this summer.

62

Front squat - worked up to 185 x 3
OHP - worked up to 135 x 5
5 x (Pullup x 8, dip x 6)
3 x (abrollout from standing x 5, db side bend x 12/side)
3 x (waiter walk x 20m, BB shrug x 20)
3 x 15 band facepull

63

Thick bar dedlift - 225 x 1, 3x5 @ 135
DB bench - 60/hand x 10,12,12
chinups - 30 total
3 x(DB neutral grip OHP x 8, Tbar x 8)
3 x(Hanging leg raise x 8,KB halfmoon x 8/side)
3 x(Farmers walk x 20m, ez curl x 10)
3 x 15 band facepull

64

CAme up with the following goals for myself, they’re still a long ways off but its good to have something to aim for…

Front squat 225 x 5 (now 185 x 3)
Bench 225 x 5 (now 185 x 1)
Deadlift 405 x 1 (now 300 x 1)
Squat 365 x 1 (now 280 x 1)
OHP 185 x 1 (now 155 x 1)
Pullups BW x 20 (now BW x 9)

65

Squat - 250 x 5
OHP - 140 x 5
5 x (Pullup x 8, Dip x 6)
3 x (Ab Rollout from standing x 8, DB side bend x 12/side)
3 x (Waiter walk x 20m, snatch grip shrug x 15)
3 x (Band facepull x 15, calf raise x 20)

66

Mixed terrain(mud, hills, deadfall, etc) Ruck @ 35lbs - 4.5 - 5 KM in 50 minutes

67

Sumo Deadlift - 275 x 5, 315 x 1
Bench - 175 x 5
Chinups - 10,5,5
3 x (Neutral grip OHP x 8,Tbar x 8)
3 x (Hanging leg raise x 10, Slasher to halo x 8/side)
3 x (Farmers walk x 20m, ez curl x 12)
3 x (band face pull x 15, BW calf raise x 20)

Notes : First time ever doing sumo’s today, had a lot more in me than 315 for a single, but wanted to take it slow and get my form down. I really like the feel of sumos and I’ll probably stick with them for awhile.

68

Mixed terrain Ruck @ 40lbs pack for 45 minutes, mixed in with some hill scrambles when I had too.

Was about 20m from a white tailed deer on this one, what an awesome sight that was.

69

Front Squat - 185 x 5
OHP 145 x 5
40 pullups, 25 dips
3 x(ab rollout x 6, db side bend x 12/side)
3 x(waiter walk x 20m, BB shrug x 15)
3 x(band Facepull x 15, BW calf raise x 20)

70

Mixed terrain ruck @ 45lbs for 45 minutes

71

Sumo DL - 290 x 5
Bench 180 x 5
Chinup - BW x 5, BW + 25 x 3, BW + 35 x 3, BW x 8
3 x(DB upright row x 8, DB row x 10/side)
3 x(hanging leg raise x 10, slasher to halo x 10/side)
3 x(farmers walk x 20m, ez curl x 8-HEAVY)
3 x(facepull x 10, BW calf raise x 20)

72

mixed terrain ruck @ 45lbs for 45 minutes

73

Squat 265 x 3
OHP 155 x 3
40 pullups, 40 dips
3 x (abrollout x 12, DB side bend x 15/side)
3 x (waiter walk x 20m, BB shrug x 20)
3 x (band facepull x 15, BW calf raise x 20)

74

Sumo DL - 305 x 3
Bench - 190 x 3
chinups - 2 x 10
3 x (DB upright row x 10, Tbar row x 8)
3 x (T2B x 8, Landmine x 6/side)
3 x (farmers walk x 20m, ez curl x 12)

75

Front Squat - 195 x 3
Push Press - 155 x 5
40 pullups, 40 Dips
3 x (ab rollout x 12, DB Side bend x 15/side)
3 x (Rack walk x 20m /side, BB shrug x 20)
2 x 12 DB posterior fly
hex DB holds - 2 sets

76

Sumo DL - 315 x 3
Bench - 185 x 5
chinup - 2 x 10
3 x (DB upright row x 10, Tbar x 10)
3 x (T2B x 10, KB slasher x 8/side)
4 x (farmer’s walk x 20m, pinwheel curl x 15)

77

This marks the end of the strength-focused cycle I’ve been running the past 2 months. On Sunday I’ll start the plan i bought off of militaryathlete.com to help me get ready for the career course I’m slated to start in June.

But first I’ve got a regimental dinner to go get wasted at, errr… I mean drink responsibly at, on Saturday. LOL

78

Session 1/30
Obj - Strength

  • 6 rounds : High Pull x 3, Front Squat x 6 (both at 135), band pullapart x 10
  • 6 rounds : Deadlift x 4 (225), vert. jump x 2, foam roll back
    -6 rounds : bench x 4(155), pullup x 6-8, knee stabilizations
  • 4 rounds : 40m Farmer’s walk

Probably could’ve upped the weight a bit if i wasn’t so hungover from last night…

79

Session 2/30 (2-a-day)

AM - Obj : Stamina
5 Km Ruck @ 50lbs pack in 50 minutes

PM - Obj : Work capacity

10 - 1 of :
Front squat (95lbs)
Pullups
Box jumps (step down)
4-count flutter kicks

  • 3 Turkish getups each arm between each round

2 x (x-band walk x 10/leg, band pullapart x 20)

2 x (farmers walk x 60 sec.,120 sec rest)

80

Session 3/30

Obj : Work Capacity

-50 burpees while wearing a 25lbs weighted vest (took about 9 minutes)

core:
2 x (situp x 10,plank x 60 sec)
2 x (situp x 10, glte bridge x 20)
2 x (pull-apart x 20, various static stretching)