70's big in the USMC

[RandallH1989]

Currently deployed to Afghanistan, my buddy Josh (JMastaUSMC) and I (Randy) are making a joint log to track our progress. We're both doing linear progression a la Starting Strength. We are also both scheduled to be back in the US before December 1st and plan on starting GOMAD at that time. Out here it's slim pickings and we have to eat when we get the chance.

As far as the lifts go, we are on the same weight on everything except deadlifts and power cleans. This is Josh's first time doing the PCs but he's catching on quick and no doubt will be pulling big numbers soon. He's also deadlifting 255 for 5. His current weight is 170lb and i'm at 195lb. His goal is 200lb and mine is 225.

We'll both be posting in this thread as we do our workouts here in Kandahar and when we get back to the states.

[RandallH1989]

Everything went as planned today.

Squat - 175x3x5
Press - 110x3x5
Power Clean - 150x5x3 and 110x5x3 for Josh

[August West]

Semper Fi, devil dogs - my little brother's a Marine too. I'm just starting out and my loads are a lot like yours, so I'll definitely be checking in on how it goes for you. good luck.
get some.
josh

[JmastaUSMC]

Weighed in yesterday at 177 lbs!

Today was a good day though I was able to get three burger patties and 4 whole eggs scrambled with everything. Once I start on the GOMAD, I've no doubts my BW will get where it needs to be...until then, I'm just trying to eat everything in sight!

Here's my projected weight plan for tonight.

Squat- 180# 3x5
Bench- 165# 3x5
Dead- 265# 1x5 PR

[RandallH1989]

Good workout today for the most part. I am doing high bar squats as of now because it is more natural for me given my anthropometry.

Squat - 180x3x5
Bench Press - 165x3x5 PR
Deadlift - 305x1x4 (Round back on last rep according to Josh so I only counted 4.. Need to stabilize midline better next time. Will move to 310.
Push-ups - 20,18 (Made sure to be very strict with my form on these and did not let my back sag. Very core-intensive.)

[JmastaUSMC]

Great workout. Got my H1N1 shot today, so I was a little groggy on the squats but I still managed to get through them without dropping any reps. By the time I was on bench I was warmed up and hit a rep pr on bench (previous record was 165#x2x6) and my pr on deadlift went great and i plan to go up to 275# on tuesday. Here's the breakdown.

Height:5'10" Weight:177

180x3x5 - Squat
165x3x5 - Bench Rep PR
265x1x5 - Deadlift PR

Chins - 13, 10, 8

[RandallH1989]

Well they had a barbecue at work today. Josh and I are on night shift so we're destroying all of the leftover steak. What a PWO meal!

Both of us had that H1N1 shot today.. Thankfully I feel fine.

..oink

oh shit.

[JLascek]

Just saw your thread, Randy. You guys know you have work to do, but I don't doubt you'll get it done. I can't wait for you to finally have milk.

[RandallH1989]

Justin, I sent a picture in to the 70sbig email address. I am editing the first video in a series we plan on producing that is pretty damn funny and is all about 70s big in the Marines. Will upload to YouTube once editing is complete.

Yep, we get back around the end of this month so the GOMAD will be happening. We also plan on doing the "Andy's Challenge" which is some eating contest they have at a burger place on base. Not sure the exact amount of food but i'm sure Josh and I can do it. Video will be taken then as well.

As of now, we're just pounding as many calories as possible. It's pointless to worry about quality when you're out here, so we just consume as much as we can. I weighed in at 199 last night so i'm almost an adult male!

[RandallH1989]

Good workout today. High bar squats are feeling great. Very natural movement for me and no pain in my back. However, power cleans are reaching that point where the weight doesn't want to rack. The bar is ending up on my lower deltoids. Press is solid and should have no problem continuing.

Squat - 185x3x5
Press - 115x3x5
Power Clean - 155x2x3, 145x1x3, 150x2x3 (Will attempt 155 again next time.)

Broke the 200lb. mark today. Bodyweight PR.

[JmastaUSMC]

Great workout. Squat form was on point, but my PCs still need work on racking. My last set of PCs was good, so I'm planning to continue on to 130# next time. Felt great on Pullups today.

185x3x5 Squat
115x3x5 Press
125x5x3 Power Clean
35x3x5, BWx1x14 Pullups PR

[misspelledgeoff]

don't be afraid to microload the powerclean to keep the linear progress. once i got to around 165 I was unable to make 5# jumps. but I've been making 2.5# jumps pretty easily.

great progress for both you guys, by the way.


Good workout today. High bar squats are feeling great. Very natural movement for me and no pain in my back. However, power cleans are reaching that point where the weight doesn't want to rack. The bar is ending up on my lower deltoids. Press is solid and should have no problem continuing.

Squat - 185x3x5
Press - 115x3x5
Power Clean - 155x2x3, 145x1x3, 150x2x3 (Will attempt 155 again next time.)

Broke the 200lb. mark today. Bodyweight PR.

[RandallH1989]

Thanks for the advice, Geoff.

When I get back to the states i'll get some washers or something to micro-load with.

I'd also like to develop the snatch more. I wonder if anybody has moved to power snatching in place of cleans in the middle of their progression?

Yep, great workout tonight. Josh is really getting the motion of the cleans down so he will be pulling big #'s in no time. It took me like 4 months to teach myself to clean!

Can't wait to start squatting bodyweight. God damn!

We're getting plenty of rest between sets with that bar-on-rails chair they have near the squat rack. It's pretty cool because you can adjust where the bar sits. It almost looks like an olympic bar but it's on these rails and I think it only weighs like 15 lbs. Sometimes I see people get under it and pretend to be squatting.

Feels good man.

[RandallH1989]

2 days of being sick and not eating more than 1,500 calories really took a toll on my recovery.

Squat - 190x3x5 (looked nasty until I corrected my stance)
Bench - 170x2x4, 170x1x3
Deadlift - 310x1

Really had no energy whatsoever. I don't like making excuses but I was sick in quarters with some bad shit. My next workout will be my last one at Kandahar before I fly to another base on my way home from Afghanistan. CALORIES is the same of the game to prepare or Thursday. I will be retrying the bench and the 310# deadlift.

[Platus]

I'd also like to develop the snatch more. I wonder if anybody has moved to power snatching in place of cleans in the middle of their progression?I actually just started alternating my cleans with snatches. I was having trouble with my form on the cleans (a mixture of bar path and racking problems), so I tried snatches. I really enjoy them and I expect to keep them in my program. I have also been using jump squats to a fair amount success.

[JmastaUSMC]

Another great workout for the books. I felt pretty tight today, especially in the lowered position of the squat, so i added in some stretching afterward. Felt a lot better after. I think I will keep the stretches in my routine. Weight still climbing. I weighed in at 181lbs today!

190x3x5 Squat
170x3x5 Bench PR
275x1x5 Dead PR

Chins BWx12x1
BWx10x1
BWx8x1

5 min of rest between lifts
3 min of rest between chins

Full Body Static Stretches following workout

[RandallH1989]

Now that i've reached 200lbs. I want my squat to rise a bit more before I continue to gain any more weight. I should be able to lift far more than I am at this weight so I want the lifts to catch up first. I will eat to recover/maintain.

[RandallH1989]

Squat - 195x3x5
Press - 120x3x5
Power Clean - 150x5x3 (155 still won't rack)

I am leaving to the US soon. I am hoping my unit PT doesn't interfere with my workouts. If it does then so be it but I will be trying to work around it. I think in the winter they do it in the afternoon so I will most likely go to the gym early in the morning before work.

[Sami]

Now that i've reached 200lbs. I want my squat to rise a bit more before I continue to gain any more weight. I should be able to lift far more than I am at this weight so I want the lifts to catch up first. I will eat to recover/maintain.

I'm with you on this. I'm hoping my lifts will grow into my weight.

[Mr.City]

Nice job on the weight gain.

[RandallH1989]

Just an update..

Josh and I are here in Kyrgyzstan en route back to the US. Guess what they have at the chow hall that we haven't had in MONTHS? Real, whole milk.. In these puny little bottles. Josh and I both had 5 with our meal since we hadn't eaten in over 24 hours while we were in transit!

Workouts are going good. We will be doing one workout at this base before we head back. Last workout's stats:

Squat - 210x3x5
Bench Press - 175x3x5
Deadlift - 285x1x5 (I reset on the deadlifts and will be moving up by 10s or possibly 5s if I have to from here on.)

Body weight is pretty constant at 200lbs. but I will be happy with gaining a bit more now that I am squatting over my body weight now. My end end goal is 250lbs.

[RandallH1989]

Squat - 215x3x5
Press - 130x2x3, 130x1x4
Power Clean - 160x1x3, 158x2x3, Clean and (Push) Jerk - 135x2x2

I am blaming the press issue on moving gear and not sleeping for the past couple of days. I don't feel like it should have been THAT hard.

[JmastaUSMC]

Just a quick update from me on my current weights before I begin working out back in the USA!
BW - 185lbs
Squats-215lbs 3x5
Bench-180lbs 3x5
Deadlift-295lbs 1x5
Press-130lbs 3x5
Powercleans-145lbs 5x3

We're flying out tonight so I'm pretty pumped!

[JmastaUSMC]

First workout back in the states went pretty awesome. I made all my weights and felt like I had more left in the tank. Randy and I have been eating nothing but steak, milk and burgers lately so I'm sure that's why I'm feeling so great. Next workout going for the 135 press. Oh yeah!

220lbs Squat 3x5
185lbs Bench 3x5
305lbs Dead 1x5

[RandallH1989]

GOMAD is the shit.

Squat - 210x3x5 (Did a small reset to 205)
Press - 130x5,130x4,130x3 (going to micro load)
Power Clean - 165x5x3

Getting more aggressive with the weight gain again.. I was 199 today. My short-term goal is 225.

[JC400]

Glad to see you guys got back to the states ok, looking forward to seeing some good progress now you can get GOMAD.

[Sal Webber]

I have been eating nothing but steak, milk and burgers lately so I'm sure that's why I'm feeling so great.

First of all, thank you for your service sir!

Second, don't forget the fiber or you could be in for a world of hurt in a few days on GOMAD.

[RandallH1989]

First of all, thank you for your service sir!

Second, don't forget the fiber or you could be in for a world of hurt in a few days on GOMAD.

phooey!...

[Sal Webber]

I gues maybe youngin's can get away with low fiber but since I've been 35+ it's a question I ask myself everyday...because it has a huge impact on tomorrow :)

[JmastaUSMC]

Thursday's workout went well. Milk really is the ultimate
strength builder! Those 135 presses went up like nothing. Powercleans are continuing to improve every workout as well. I also feel like I found my base on squats and was pushing the floor evenly with both legs. I can't wait to continue this progression till I reach my goals.

225lbs 3x5 squats
135lbs 3x5 press
150lbs 5x3 powercleans

3 sets of pullups @ 12,10,10

[JmastaUSMC]

I forgot to mention that I do take in a decent amount of veggies as well to keep away digestive problems. That's the last thing I need.

[RandallH1989]

Squat - 215x3x5
Bench - 180x2x5, 180x1x3
Deadlift - 300x1x5

Started wearing a belt today on Squat and Deadlift and it felt great. I am going to do a reset on the bench press down to 165. I plan on 2 sets of 5, then 1 set to failure.

[JmastaUSMC]

Going to a MWF scedule from now on. Here were the stats from Mondays workout.

Squats 3x5 230lbs
Press 2x4, 1x1 140lbs
PCs 5x3 155lbs

I believe it was not only the change in schedule but a lack of eating that caused me to fail on the press. Will retry the weight on Friday.

[JmastaUSMC]

Here are the numbers from wednesday's workout.

Squats 3x5 235lbs
Bench 3x5 190lbs
Dead 1x5 315lbs felt really heavy!

Squat and bench felt great! Deadlift form was degrading slightly but not enought to cause any injury. I will begin 5 lb. increases on the deadlift from now on, and continue my 5 lb. additions to the other lifts.

[RandallH1989]

Squat - 220x3x5
Press - 130x2x5, 130x1x3
Power Clean - 170x5x3

The press gets better slightly every time.. My first go at 130 was 3,4,3. My second try went 5,4,3. Last night's was 5,5,4. Due to lack of quick linear progress I will reset this lift with the bench.

I am on leave right now and flying back to San Diego for about 24 days. No work and all play should give me more than enough recovery time and you better believe I will be eating my face off (Mexican food is definitely 70's big.)

Projected weights for next workout:

Squat - 225
Bench - 165
Deadlift - 305
Press - 115
Power Clean - 175

Weighed in yesterday (after eating all day) at 207#.

[RandallH1989]

Squat - 225x3x5
Bench - 165x2x5, 165x1x7
Deadlift - 305x1x5

Went to the most 90's small gym ever today. I got yelled at for DL'ing of course so there's no way i'm gonna be able to clean.. I'm going to go out a bit further in town and get a temp. membership at gold's.

Plenty of eye candy at this gym though god damn.

[RandallH1989]

No more alcohol while i'm in training.. That's all I have to say..

[Cmanuel]

I got yelled at for DL'ing of course so there's no way i'm gonna be able to clean

I friggin' hate gym that dont allow chalk/deadlifts. Sounds like you need to find something new!

Looks good in here, keep on progressing

[Mr.City]

Nice progress, guys.

[RandallH1989]

Squat - 230x3x5
Bench - 170x5x5
Deadlift - 310x1x5

Okay, so I am still convinced that I have some f*cked up anthropometry issues with a short torso and long legs. I am 6'4 or 6'5 depending on my ego that day, and I notice that when I sit next to shorter people I don't tower above them or anything, in fact, I am rather average in that department if not short. However when performing a low bar squat, I feel as if I have to lean over wayyy too far due to my hips sticking so far back. It may just be in my head.. So I have been doing high bar all the way up here to 230#. I am beginning to get a bit concerned with the back angle even on high bar squats as I am leaned over almost as much as someone would be in the low bar position. My back hurts a tiny bit, however, my legs do feel decimated after the squats and I feel the bar over my mid-foot. One one or two occasions I have come onto my toes but generally I remain in a good bar-foot position. I may switch back to low bar from now on as the squats are starting to look a bit nasty at this weight.

On the other hand, my bench press went very well and I can see myself breaking my plateau pretty easily now. 170 felt like nothing.

I also deadlifted at the same gym today. The owner just requested that I put some plates under the weights I was using to prevent them from crashing to the ground because apparently I am so strong that I am going to break the floor. (k sure). I was also complimented on my deadlift form by another 70's big dude in the gym (rare here.) Pulling 315 is going to be easy. I didn't even use chalk as I normally do, but I did use a hook grip.

I still need to find a way to press at this gym because the power rack isn't tall enough for my gargantuan gumby arms to push things above my head with. I may have to do some ghetto power clean to press thing even though I know this loads the shoulder differently and is not desirable. But you gotta do what you gotta do. Improvise!

Not sure what my bodyweight is but it is definitely going up as I continue to consume obscene quantities of whole milk and I am very happy with the way I look. Whoever says 5s don't build mass is a retard. I look a million times better than when I was a skinny weak dude and my shirts now hang on me perfectly.. Sorry for the vein attitude but I am sick of seeing people do step-ups and smith machine squats on to a big ass medicine ball and bounce off of it with 95# on the "bar". (Yes I see that every time I go to this gym.)

Alright anyways it was a prety long-winded post but I just wanted to update everybody on my progress. My leave time is going great..Highlights have been lifting weights, getting a tattoo, shooting guns, and partying. All the things men should be doing on a regular basis.

Thanks to everybody who keeps up with our log and good luck!

[Bergie]

I still need to find a way to press at this gym because the power rack isn't tall enough for my gargantuan gumby arms to push things above my head with. I may have to do some ghetto power clean to press thing even though I know this loads the shoulder differently and is not desirable. But you gotta do what you gotta do. Improvise!



I have the same height issue with my power rack. I have found that it is not a problem to use the Press grip to power clean the bar for presses. The weight is significantly lower than your normal PC so you should be able to rack in a good position to press with the narrower grip.

[August West]

Okay, so I am still convinced that I have some f*cked up anthropometry issues with a short torso and long legs. I am 6'4 or 6'5 depending on my ego that day, and I notice that when I sit next to shorter people I don't tower above them or anything, in fact, I am rather average in that department if not short.

I can relate here - I knew it was for real when I loaned my bike to a friend who's got a solid inch or two on me, and he couldn't reach the pedals without lowering the seat. I definitely struggle with keeping my torso upright when the hips rise, but I think you're right that keeping the bar over mid-foot is a good measure of what's really going on. So long as that's squared away and things don't turn into a straight up good-morning, that's got to be a good sign.

I also agree with Bergie that cleaning up to the press is legit. So are beers, weights, tats, and shooting - enjoy that leave.

[RandallH1989]

I think I may have done something to my shoulder benching...The left shoulder hurts at the top front portion when I move it certain ways.

Other than that I am ready for my next workout!

[coldfire]

I have the same height issue with my power rack. I have found that it is not a problem to use the Press grip to power clean the bar for presses. The weight is significantly lower than your normal PC so you should be able to rack in a good position to press with the narrower grip.

I like cleaning my presses too, and I think this is a good idea. Unfortunately, I can press more than I can power clean :(

[Cmanuel]

I think I may have done something to my shoulder benching...The left shoulder hurts at the top front portion when I move it certain ways.

Other than that I am ready for my next workout!

I get that often... its rotator issue. It usually happens when I rotate paused bench press and heavy singles into my workouts.

After a meet my left shoulder is usually toast. I just administer cold/hot therapy to it and its usually better within a few days.

[RandallH1989]

Well after a couple of weeks of partying and no lifting due to being on leave, we're ready to get back on the wagon again. I can feel myself becoming 90s small as I type this. I am going to start back up again on Wednesday of next week as I have a Crossfit L1 Cert this weekend.

Planning on resetting squat to 205, press to 115, Power Clean to 155, Bench to 170, Deadlift to 300.

Making a break for 230lb. bodyweight!

[RandallH1989]

Squat - 185x3x5
Press - 115x3x5
Power Clean - 155x5x3
Pull-Ups (overhand, dead hang) - 7,6,5

Sore as hell from the Crossfit Level 1 certification I attended last weekend but everything seemed to go fine. I am using the low bar squat. My next workout may be 195, then 205, until I catch back up to where I left off in the 220s. Press was light and power cleans were spot on. Next workout should be Squat 195, Bench 165, Deadlift 300.

[RandallH1989]

Squat - 195x2x5, HB squat 190x2x5
Bench Press - 165x2x5, 165x1x10
Deadlift - 300x5
Chin-Ups 3xF - 9,7,4.5 (almost got the chin over)

Low bar just isn't going down. It's all good - high bar suits me just fine. Rep maxes on all of the reset lifts except deadlift and power clean until I get back to where I left off. Everything was solid. BW @ 201.7 (5PM)

[RandallH1989]

HBBS 3x5 - 195
Press 2x5 - 120 ,1x8 @ 120
Power Clean 5x3 - 160

Everything went great. Going to 205# on HBBS next time. Should be easy.

BW - 202.7

[RandallH1989]

Haven't posted in a while but the workouts have been going nonetheless. Bodyweight is at 206 and I am beginning to hit the point again where I need to eat more and grow more or else i'm gonna stall.

Current #s:

Squat (High Bar) 3x5 - 225
Press 3x5 - 130
Power Clean 5x3 - 170
Bench Press 3x5 - 180
Deadlift 1x5 - 310

[RandallH1989]

Last night's workout was good. 230x3x5 on the squat went well but I lost my balance forward on a few of the reps. The bench of 185x3x5 went easy. DL was 315x1x5 and it felt difficult but I got through it with good form. Bodyweight was 208.

Signed up for a Crossfit Oly Cert in April and can't wait to get that done.

Planning on continuing my linear progression for a while. My goal is to get my squat work sets to 315x3x5 before going back to Crossfit.

[RandallH1989]

Squat - 235x3x5
Press - 135x3x5
Power Clean - 175x5x3

very tired today.. working long hours. press felt especially solid. elbow pain during cleans might be a sign of "reverse curling" the bar too much. Will look in to it.