John's training log

[Gottatri2lift]

Been using linear progression for 5 months now. Figuring diet was the hardest, becuase I was 212# when I started.

Current status: 5'10" 235# 28yo

weight (all numbers in pounds) x sets x reps
Back Squat: 345x3x5
Deadlift: 390x1x5
Shoulder Press: 172x3x5
Bench Press: 255x3x5
Powerclean: 192x5x3

Feeling like I am stalling out of linear progression though.
My back squat took 3 workouts to get 345x3x5. Moved to 350# but my knees are burning b/c I think my knees collapsed.
My shoulder press is down to 1 pound increments per workout
My bench press is down to 2.5 pound increments per workout
My powerclean is down to 2 pound increments per workout and my friend told me that I am slow (??)
My deadlift is gassing me out by the fifth rep, and form is failing too
After reading Starr's Strongest Shall Survive I have shifted to cottage cheese and a couple gallons of milk, really watching my carbs. Also have to maintain my swimming times for the Navy. PRT is coming up and I have about 8 weeks, doing 10 - 15 minute swim time.

This weeks goal:
Monday (1.25)
Swim 10 minutes

Tuesday (1/26)
BS: 350x3x5
B: 260x3x5
DL: 395x3x5
Chinups: bw+10# 3x10

Wednsday (1/27)
Swim 11 minutes

Thursday (1/28)
BS: 355x3x5
OHP: 173x3x5
PC: 194x5x3
Pullups: bw+5# 3x10

Friday (1/29)
Swim 12 minutes

Saturday (1/30)
BS: 360x3x5
B: 265x3x5
DL: 400x3x5
Situps: bw+20# 4x20

Protein intake weekly is roughly: 2.5 gallons of milk, 3 cartons of cottage cheese, 6-7 cans of tuna, 1.5 dozen free range eggs.

Reason for posting is for other eyes to identify flaws, motivation, and accountability.
My goal is to stay around 225-235# range and achieve 200 OHP, 275 PC, 315 Bench, 405 Squat, and 495 DL.

Anyone in the Mystic, CT area please let me know!

[Gottatri2lift]

Tuesday (1/26) workout was killer. Got the BS 350x3x5 but the last rep was shit. I failed to suck in more air and went for it thinking if I explode up quickly no worries. Well my chest collapsed half way up and I was so pissed off at myself. The mind is the hardest thing to control. The Bench went well and my partner told me that my form was spot on for the all sets. The DL was killer. The last rep was again gassing me out. I believe that DL and SQ may need shifting to 2 pound jumps instead of 5 pound jumps. Give 2 pound jumps a try for 3 weeks then re-evaluate shifting to Texas Method.

[IWillLiveFreeOrDie]

Nice lifts. What's your MOS in the Navy?

[Gottatri2lift]

Machinist Mate, Submarine Service. You in the MC or Navy?

[Gottatri2lift]

Today did good warm up and stretch then got under the bar and began to squat. Turned on the Led Zep (Levee Breaks) and it really helped me get focused, had a runner on a treadmill in front of me. On base we have a female oriented gym, and I am not complaining about women working out at the bigger gym.... If you are going to work out where the majority of guys work out don't get dolled up and cute, come to workout. Running in a skort is bad for concentration when the skort is hiked up too high, but good for other things.

Squatted 350x3x5 but after the second set my right bicep began to hurt, I think I failed to keep my arms in the correct position and the weight slid down and the bicep got injured. The squats felt good though and excited to hit it up on Saturday if the arm feels better shooting for 352x3x5

Scrapped the rest of the workout press and pc. Came home uploaded last weeks videos of lifting and realized my power cleans suck!!!! need to reread the book. Luckily I got the mid watch coming up so I will have nothing but time.

[Gottatri2lift]

2/2 report

1/30
Same thing with squat hurting my right arm, but not until the third set. It is improving, and someone posted a similiar issue in the technique section that might help next workout (today). I did do OHP with 115 for 5x5 and really really worked on my PC form with 155#. I skipped the chinups and substituted with situps 4x20 with 25# (hurts!!)

2/1
Biked to the pool - easy gears. Swam for 15 or so minutes, really working on foward crawl form. Also did a 400 medley - butterfly will kick your ass people.

2/2
Shooting for 360x3x5 with no arm hurting. I am stoked b/c thursday (2/4) will be 365 which is a mini goal for me. 3 45's and 25 on each side - it is a mental thing.

Bench is 265x3x5 - worried that I might need to shift from 5 pound jumps, 260x3x5 was tough, we will see.

DL is 400x1x5 - posted previous DL for form check and every report was it was good. Hope to continue. Don't really want to think that I have to shift to halted DL and rack pulls this early, but if necessary to get 500 so be it.

Pullup and Chinup routine is getting tougher, adding weight and keeping 3x10 range. Up to 10 pounds and starting to fail by third set. Want to get to 3x10 with 25# and then begin to reduce the rest period to 2 minutes. Once completed 2 weeks straing shift to 5x5 and more weight.

More to follow after workout.

[IWillLiveFreeOrDie]

Machinist Mate, Submarine Service. You in the MC or Navy?

Former Army. I figured if you are in CT then you probably work with submarines in some capacity. :D

Nice log so far!

[Tim Lofton]

2/1
Biked to the pool - easy gears. Swam for 15 or so minutes, really working on foward crawl form. Also did a 400 medley - butterfly will kick your ass people.

More to follow after workout.

My nine year old daughter loves the fly and makes it look easy, but then she's on a swim team. She swam her first competitive 500 free a couple of weeks ago. I'm not sure how I made it through 5 1/2 years in the Navy and I swim like I'm undergoing electroshock therapy. Welcome to the board!

tim

[Gottatri2lift]

2/2 not a bad workout.

Got BS 360x3x5/5/4/1 - felt my knees slide a bit, going to redo the weight again on 2/4. I was lacking mental focus which allows my mind to overthink parts of the lift while lifting. Diet and mental focus can make or break you!

Bench is ready to shift to smaller jumps then 5 pounds. Can't complain though. 265x3x5/5/3. I really don't care too much about my bench weight. I like the OHP more and my goal is 315x3x5 by this summer which I think is attainable even with 2 pound jumps.

DL rocked!! Flush with confidence from my form check in the technique section I added a leather belt from the gym and pulled 395x1x5 and it felt strong!!!! I am stoked. 105 pounds away from my goal. Only question that I will post to Coach is the use of a those shitty leather belts. 4 inch back and 2 inch front and maybe a 1/2 inch thick. I tightened the belt and rotated the belt 180 degrees so the 4 inch back was in the front. Anyone see a problem with that?

I skipped chinups today b/c of the bicep injury and did 115x2x10 shoulder press, a half assed Starr rehab. I think my right bicep is the issue, but it might be more then bicep and include the right shoulder.

[Gottatri2lift]

IWillLiveFreeOrDie - when I saw MOS I thought Marines. and luckily I am on shore duty teaching and evaluating fire fighting tactics. Duty every 13 days is great compared to the 3 or 4 day duty onboard.

With that handle do you live in New Hampshire?

http://www.google.com/images?q=tbn:MAUMPkYLv1vEaM::1.bp.blogspot.com/_3I_MsAGX584/SFltyKxRk3I/AAAAAAAABwY/tdKtiOOB6tc/s320/nhlogo1.gif&h=78&w=81&usg=__vUKeY4kMSqDkIMGeq9NLq3v7NBs= (http://www.google.com/imgres?imgurl=http://1.bp.blogspot.com/_3I_MsAGX584/SFltyKxRk3I/AAAAAAAABwY/tdKtiOOB6tc/s320/nhlogo1.gif&imgrefurl=http://www.samspadesf.com/2008/06/uss-new-hampshire-ssn-778-launches-june.html&h=308&w=320&sz=194&tbnid=MAUMPkYLv1vEaM:&tbnh=114&tbnw=118&prev=/images%3Fq%3Duss%2Bnew%2Bhampshire%2Bssn%2B778&hl=en&usg=__R3CTU457aCk8TzTNJGNrfbjC0z0=&ei=QX5pS_qHJs3PlAf049GPCA&sa=X&oi=image_result&resnum=6&ct=image&ved=0CBcQ9QEwBQ)

[Gottatri2lift]

Tim Lofton -

I think swimming is a prime example of the importance of proper form - Hope your daughter enjoys swim team. I swam for 3 years in middle school and really enjoyed it. The ability to swim well and feel comfortable in water as well as the dedication necessary to succeed will serve her well.

I always found it odd that the Navy pushes running 1.5 miles as PRT measurement when we are on the water, and never run 1.5 miles during any casualty.

Do you have family still in the Navy? I know a Missile Tech living up in Kitsap County WA with last name Lofton, originally from CO.

[Tim Lofton]

Gottatri,

Yeah, my daughter loves the water. Don't know where that came from as I have no affinity for water or swimming whatsoever. She gets pretty frickin' crabby when she doesn't swim for a couple of days too. She's a strong little cuss too. I'm hoping, as she gets a couple of more years older, that she may take an interest in doing some strength training. As with both of our kids though, we guide them, but try to let them do there own thing or what they gravitate towards for now.

I don't know if I have any family in the Navy to be honest. I've lost contact with most of my family from Michigan. I was in an A-6 Intruder squadron up at NAS Whidbey Island from '87-'92, but am not aware of other Loftons that may be serving. No family from CO either; mostly Michigan and Oklahoma.

tim

[Gottatri2lift]

2/7 rehash of 2/4
2/4 workout went okay. I don't think I ate well and it caused my sets to suffer.
I squatted 360x3x5/5/3/1. The last set might have been rushed.
I benched 265x3x5/5/3 and was completely gassed. I have been feeling my right shoulder 'act up' I think my muscle imbalance is righting itself and that is the feeling I get.
I practiced power cleans with 135 and 155 and after the videos I realized that they were ok, but still the second pull is not there. Try again on Saturday.

Bicep is still acting up, but I think it will resolve itself over time. I am not favoring it and have been appling FreezeIt (from CVS) after workouts and it seems to calm it down.

[Gottatri2lift]

2/7 rehash of 2/6 workout.

GOOD WORKOUT

Squatted 360x3x5 and my knees didn't really slide forward that much. There were two or three reps where out of the hole I tried to push forward, but corrected myself and went up with the hips. Thinking about trying the Texas method for the Squat, but I have been reading on 70sbig and this site for a man my size I sould get to 400 before thinking about shifting. The food issue may be the deal. I am a solid 230# and starting ask what is too big for a 70" tall guy.
Benched 262x3x5 and it felt good. Really focusing on the form issue with my right side and things seem to feel strong.
Deadlifted 400x1x5 and it felt good, though the rest of the day I was sore, not painful but noticable sore. I ate like a beast for the rest of the day (# of chicken, 6 Kosher dogs, 2 protein shakes).
Situps bw+30#x4x20 - The first two sets 'easy' the third set 'trying' the final set painful.

[Gottatri2lift]

2/8 WORKOUT

squatted 365x3x5 felt strong!!! My knees have been burning a little the day after. I hope it is nothing serious. Happens only if I am not active (ie sitting at a desk) When I am walking and squatting no pains. Just the top of my knees really. I posted my 360x3x5 and just minor knee slide (I agree with Stacey it is only minor and it is 360 on my back) I am going to bring back the TUBOW during my working sets and the camera on Thursday at 370.
Press was easy at 160x3x5, still coming back from right bicep tear, just want 185 by end of March. was at 172 so I probably will get 180, but never know.

Still working on PC. TomC and Nisora33 are really helpful as is everyone else that posted comments and advice. I am going to do hang cleans until I figure it out, then add the deadlift component.

Skipping pullups and chinups b/c of bicep reinjury. I did do barbell curl 55x25,60x15, 65x10 just to flush the bicep, and it felt good.

[misspelledgeoff]

Jeebus those are some fine lifts--especially for still being on linear progression!

[Gottatri2lift]

misspelledgeoff - Thank you. I believe that I am at the end of linear progression, probably b/c of poor diet and over training. I am going to reset, and see if progress continues....

[Gottatri2lift]

2/16 update of 2/8 and 2/11 lifts.

2/8 went well
Squatted 365 and rocked it. Really thought about sitting back with my hips and all went well. No knee worries.

OHP 160x3x5 and it felt easy, can't wait till I get back to 172. I just really want the mini-goal of 185.

PC - working on form, only hang cleans. 135 for 8x3. Soon I will be able to PC.

[Gottatri2lift]

2/11 lifts

Mentally unready for squats. Put 405 on to practice walkouts b/c working set was 370, but mentally just wasn't insync.

370x1x2, 365x2x5 for squats

Bench 264x3x5. Minigoal of 275x3x5 is getting closer each week!

Deadlifted 405x1x4 - I was pissed!!! Fuck! I looked back at my training log and realized I am a overtraining DL b/c I love them so much.

[Gottatri2lift]

2/16

Can't wait to get in the gym. Got a new t-shirt and my knee sleeves should be coming today. Can't wait to try them out. They are the 7mm blue Rehbands.

Also got great news that a strongman competition is coming to Mohegan Sun which is only 20 minutes from the house! Motivation!!!!

[Gottatri2lift]

2/16 workout

Squat 370x3x5 (felt good)
OHP 165x3x5 (can't wait to get back to 172) Felt easy until set 3 rep 4
Back Ext. 4x15 (fuck these suck!)

Gonna post a video regarding my back extension machine - it is odd.

Shifted to the advanced novice program, and think I will get my goal of 405x3x5 squats easily on it. the 500 DL is up in the air though a 450 through linear progression would be great too.

[Gottatri2lift]

SIDE NOTE:

My buddy who has been doing SS for a little over 2 weeks, albeit the calorie consumption is lower then he should, had to buy new underwear b/c his legs are too big. He has gone from unable to squat to 175. He went from 135 DL to 245 easily and 195 Bench and 100 OHP.
He is 5'10" 170 and has got to 180 and 1/4 gal a day. I keep ribbing him about the food - hopefully he learns quickly.

[Gottatri2lift]

2/18 workout.

FUCK CLEANS!! Form is a the devil in lifting.

Light squat day: 295x3x5
Bench: 266x3x5
PC: did hang cleans to get the second pull down. started with just a 20 # bar and moved up to 115. probably 7 sets of 3.

Shifting to an advanced novice program to finish out my linear progression. Starting Tuesday adding the pullups and chinups.

[Gottatri2lift]

2/20 workout

Hvy Squat day: 375x3x5
Press: 170x3x5,5,6 (lost count)
Back extensions: 4x10 bw (1st time)
Situps: 4x20,20,20,15,5 bw+25#

Squats felt light. Knees slide forward slightly and could feel it on Sunday. Going to stay with 375 this upcoming workout to ensure form is good.
Press felt good and light. Using the stretch reflex ab technique and a belt really helps. Can't wait to get up to 185.
Back extensions were good and easy. I think the key is not speeding through the sets and using momentum.
Situps were pain, but good. Abs were cramping by the third set. Just using an 'ab bench' It has a place for your legs to hook over and into and has a slight decline.

[Gottatri2lift]

2/24 workout day!!! I cannot wait for work to be over with. I had work from 15-23 yesterday and shifted my workout to Wed instead of Tue and that one day has made me cranky and antsy.

[TartanEagle]

I just read through your log. You are one strong squid! (I was a jarhead) Nice work. By the way, I live about an hour down I-95 from you. When is the strongman competition? That would be fun to watch.

[Gottatri2lift]

TartanEagle - Strongman is on April 24th I believe. Mohegan Sun.com for precise date. The cost is around 30 or 40 bucks b/c of convience charges.

Do you do Oly lifting? THere is a guy by New Haven (CT olympic lifting.com or something like that) who teaches named Gary, good guy. $90 for ~1.5 hours though it usually goes longer. I did it twice to feel out form, and he was very good.

Shooting for the 200/300/300/400/500 club, but my PC SUCKS DICK. Also in April I gotta cut a little and do more metcon b/c of PRT.

I thought once a jarhead always a jarhead? :)

[Gottatri2lift]

2/24 workout!! Thank the Lord. Had a tension headache running down my neck but I couldn't wait any longer w/o going crazy

Squat
45x1x5
145x1x5
215x1x3
275x1x2
375x3x5 (felt good) redid it b/c on Sunday my knees hurt a bit

Bench
45x1x5
95x1x5
135x1x3
185x1x2
268x3x5

GHR
3x10 wheh!

Chinups
3x10,10,3 (major tension headache finally caught up, thought I was going to pass out on the way home)

GOOD DAY except for the headache interference.

[Gottatri2lift]

2/26 workout -

Light squat - I got remember just b/c it is light squat day doesn't mean to focus!
45x1x5
145x1x5
205x1x3
225x1x2
300x3x5

OHP
45x1x5
95x1x5
105x1x3
115x1x2
175x3x5 PR

DL
135x1x5 (gotta move up in weight - this is so light that I don't need forum to pick itu up) Anyone else like this?
225x1x5
275x1x3
315x1x2
410x1x5 PR

[Gottatri2lift]

2/28 workout

Hvy Squat
45x1x5
145x1x5
205x1x3
225x1x2
380x3x5 -felt good doing them, after getting home and showering my knees began to hurt. Mostly if the knee angle is acute. Luckily I took a video so I am going to disect this problem. Besides weight increasing I have begun using knee sleeves, so.... Wednesday I will try without and see what happens.

Bench
45x1x5
95x1x5
135x1x3
185x1x2
270x3x5 the last rep of the last set was a grind. Ever so slowly it went up, wheh!

Back extension
1x10 bw only
3x10 bw +5 pounds
Felt painfully good. I put my hands behind my head and the weight behind my head

Pullups

3x6,6,5 with 25#. Alternating weeks with weight and without and reps from 5-7 to 10 across.

[Gottatri2lift]

Missed posting a weeks worth of training.

3/3 --WEDNESDAY
Hvy Squat
45x1x5
145x1x5
205x1x3
225x1x2
385x3x5 - again knee issue about 2 hours after workout. Put some BioFreeze on it and went to bed, not to bad the next morning. Going to deload and start back up at 365.

Press
45x1x5
95x1x5
105x1x3
180x3x5/5/4 (this was really heavy)

GHR
4x12 no weight

Chinups
3x5 with 45#

3/5 --FRIDAY
Light Squat
45x1x5
135x1x5
185x1x3
225x1x2
315x3x5 (felt really light)

Bench
45x1x5
95x1x5
135x1x3
185x1x2
272x3x4/5/4 (so close to 275. Goal is 315, but 275 is intermediate goal, sooo close)

Power Clean
45x1x5 hang cleans
135x1x5 hang cleans
Really Frustrated with power cleans. really working on the jump, just not knowing if it right or not. Gotta get a coach


3/7 SUNDAY
Hvy Squat
45x1x5
145x1x5
215x1x3
275x1x2
365x3x5 (felt really good. Reviewed AC squatting 495x3 on 70sbig.com, think it helped. Noticed that I wasn't bending my knees just sitting back)

Press
45x1x5
95x1x5
105x1x3
120x1x2
182x3x5/4/3 SHIT!! So close to intermediate goal of 185

Back Extension
1x10 bw
3x12 with 5#

Pullups
3x10/10/7 bw only

[Gottatri2lift]

Normally I would weight two days, but my schedule requires lifting Tuesday and Thursday only this week. Saturday and Sunday are going to be having fun in Boston for St. Patty's day!!!

3/9 - coming off the midwatch (23-07) so mentally lethargic

Light Squat
45x1x5
135x1x5
185x1x3
245x1x2
315x3x5 mentally all over the place. Damn

Bench
45x1x5
95x1x5
155x1x3
185x1x2
272x3x5/5/(4+1) Last rep of last set I knew I didn't have it, but tried, I was right! Racked the weight, waited 30 seconds and knocked out the last one.

GHR
4x8 no weight.

Chinups
3x10 @ bw of 240. Shit felt light!!! Love them chinups.

SADLY going to have to stop Linear progression...

[TartanEagle]

SADLY going to have to stop Linear progression...

Say it isn't so! What is next, TM? BTW, Gary Valentine did e-mail me back regarding bumper plates. Thanks for the tip.

[Gottatri2lift]

It has been awhile since last update, because I am soo sad about stopping linear progression. Went to St. Patty's day in Boston and things have been M and F only since.

Reset squat to 335x3x5

Bench PR: 274x3x5 and then 276x3x5 easy!!

Shoulder Press: 182x3x5 and then 184x3x5/5/3 So damn close to 185!

PC: still working on form, getting a video up soon. Been using the cue: "Thigh and jump" so I don't pull too early, we will see.

DL: 415x1x5 (puked a little in my mouth the first 2 attempts, but got it up. Didn't count those b/c I stopped to swallow and drink some water to wash the taste out.)

Stopping linear progression b/c I got picked up for an officer program. This means I have to report to Newport, RI and do bullshit PT for 8 weeks. I mean bullshit. Run a little, pushup, situps, run maybe some more. Newport, RI says be prepared to run 3-4 miles a week. Really a week. Talked to a few people that have been through and they told me that it was group running; run a bit then pushups then run the situps; once they did a four mile run. I haven't ran in 4 years. I just ran 1.5 miles and the time was off the minimum mark by :40 seconds at 13:30. Admittedly I did swim 1000yds prior too, but still. Want 12:00 and min is 12:53. Also PRT is coming up at end of April, so gotta get ready for that crap.

Shifting to M and F lift days. T Th and S run and T W Th swim days. Swims are under 40 minutes and mostly sprints and medleys, nothing over 300 yards at one time. Runs range from 1 to 3 miles. Still fine tuning, may drop swims to focus on runs, but unsure yet. Also need to drop weight or size of tummy. Currently at 39" at my belly button, need to get down to 37" or lower. Oddly I wear a 36 pants.

[Gottatri2lift]

March 22
Squat 345x3x5
Bench 276x3x5
GHR 4x10,10,10,8
Sprint work - 6 x50

March 23
Swim 1200 yards then ran 1.5 miles in 13:30

March 24
OFF

March 25
Ran 1.5 miles in 12:50

March 26
Squat 355x3x5
Press 185x3x5 (last time 184 was so close I am going to go up one pound and get pysched!!)
Dead Lift 420x1x5 (so stoked, 80 pounds from my goal)

March 27
Trail run a little over 1.5 miles (maybe, depending on how sore I am)

So close to many of my goals. I am glad for the opportunity to become an officer, but I wish the running could be replaced by swimming, easier to recover from.

Mini goals:
Press - 185x3x5 Going for it 3/26
Bench - 275x3x5 GOT IT!! next goal 315x3x5
Squat - 400x3x5 was up to 385 but reset for form issues, now at 355
Dead - 455x1x5 b/c of the way it will look when weight is on the bar.
PC - still working on form but want to get 300

[Gottatri2lift]

April 7th report: Wife is beginning her 8th month of pregnancy!

PT report:
Realized too much going on in my schedule and cut back.

March 30: 5x20 situps and 5x20 pushups alternating exercises for time: 7:24
Ran 2 miles in 17:42 (only want an 8 minute mile)

April

[Gottatri2lift]

APRIL

1st: 5x20 pushups and 5x20 situps alternating exercises for time: 7:42
Ran 2 miles in 17:54

2nd: 3x5x315 squat
3x5x175 ohp
5x3x155 power clean (working on form - think it is good will post soon)

3rd: 5x20 pushups and 5x20 situps alternating exercises for time: 7:14
Ran an undetermined distance in 15 b/c the trail at Bluff Point State Park was closed due to the runoff caused by the rainstorm

**The pushups and situps are done at a minimum 45 minutes before the run to not effect my form running (I have a tendency to hunch over instead of remaining upright)

[Gottatri2lift]

Worked out a new plan to minimize the volume and thinking of splitting up my strength workouts to increase recovery time....

Mon: off
Tue: pushups/situps -break- run/pullups afterwards
Wed: off
Thur: pushups/situps -break- run/pullups afterwards
Fri: Squat/Bench/GHR/Chinups
Sat: pushups/situps -break- run/pullups afterwards
Sun: Squat/Press/DL or PC/Chinups

This is week one of the program and I only have 5 weeks after this until naval training causes me to not do any strength training for 8 weeks. I am maintaining my weights the same to 315 sq/ 175 ohp / 245 bench / 335 dead (2 sets) / work to 185 pc

Anyone want to give me feed back - please

[Gottatri2lift]

April 6th:

5x20 pushups 5x20 situps with :15 second rest between rounds --Time 6:34

2.21 mile run: 17:24 Yeah me!

[Gottatri2lift]

April 8th:

5x20 pushups 5x20 situps with :15 seconds rest between rounds -- Time 6:30

.32 mile warm up run in 2:37
4x400 yards for time: 1:14 / 1:17 / 1:21 / 1:22

no pullups b/c I was fucking exhuasted and forgot.

**CORRECTION** 2 mile run in 17:24 NOT 2.21

Got a new tattoo yesterday so my gym workout is going to hurt!!!!!

[Gottatri2lift]

April 10th and 11th workout - my buddy ditched me on Friday (April 9th) and I said fuck it.
April 10th
5x20 pushups and situps with :15 RI between rounds for time: 6:38

April 11th
Ran 1.97 miles for time: 16:34 FUCK YEAH

Cause for time to decrease drastically is unknown? Either 2 day rest or sprints on Thursday. Hoping for sprints on Thursday. Shifting running fartleks on Tuesday, Sprints on Thursday and base test on Saturday. Hope this works! Also going to shift training to late evening 2000 about 4-5 hours after the run. Increases my days off for better recovery and I think I can get better lifting instead of 2 days a week 5 days apart.

[Gottatri2lift]

APIRL 13TH WORKOUTS

1400 - 5x25 pushups and situps with :20 RI between rounds for time (9:21)
1500 - Ran :30 intervals (run / run faster / run / walk) x5
2000 - Lift
Squat: 135x1x5 / 225x1x5 / 275x1x3 / 315x3x5
Press: 45x1x5 / 95x1x5 / 115x1x3 / 135x1x2 / 175x3x5,4,4
GHR: 3x10
Chinups: 3x10,10,7

Slept like a rock!!! Completely spent - eating is the hardest part of this game.

I have to lose 1 to 2 inches off of my waist and get my 1.5 mile run time down to 12:15, complete 84 push ups and 101 sit-ups in 30 days.

[Gottatri2lift]

APRIL 15TH WORKOUTS

1500 - 5x25 pushups and situps with :20 rest for time (9:01)
1730 - Ran 4x400 (1:18, 1:19, 1:23 and 1:32) Ran 2x100 (17.5 & 17.3)
2000 - Lifted
Squat: 45x1x5 / 135x1x5 / 185x1x3 / 225x1x2 / 275x2x5
DeadLift: 135x1x5 / 225x1x5 / 275x1x3 / 315x1x2 / 345x2x5
Pull ups: 3x8/8/7

Slept like a rock!! Completely spent again. Did not bike to work on the 16th like I wanted because I am tired.

[Gottatri2lift]

APRIL 17TH WORKOUTS

1100 - 5x25 pushups and situps with :20 rest for time (8:33)

NO RUN - shins were hurting going up and down stairs and it is too easy for me to say fuck running. I am a pussy when it comes to running.

1430 - Lifted
Squat 45x1x5 / 135x1x5 / 225x1x3 / 275x1x2 / 325x3x5 (last set felt textbook)
Bench 45x1x5 / 135x1x5 / 185x1x3 / 235x3x5 (too easy)
GHR 3x10
Pullups 3x8

Figured out that if I do GHR on Saturday instead of Tuesday I can have more recovery time for the hamstrings. Also getting realistic about the running issue. I need to get 1.5 mile run under 12:53, but want it under 12:15. Going to start the diet and use a thermogenic (more placebo then anything) to lose the extra 2 inches off of the waist to easily pass the rope and choke measurements. I have 27 days left till judgement day. Going to run 1.6 miles on Tue, 2 miles on Thu and Sprints on Saturday and that is it. Fuck going for 3 miles or doing interval training, I don' t have the base. I 5x400 sprints at a time range is necessary instead of increasingly shitty times. Thinking 1:25 for 5x400 would be a good goal, we will see next Saturday.

Also shifted my Pushups and situps around. Fuck an increasingly larger quantity of pushups and situps, I want 101 situps and 84 pushups in 2 minutes each. So I think instead of working up to 6x30 situps and pushups I will be gearing the sets lower and the reps higher to better mimic the goal. So it would look something like this:
2 week ago was 5x20 = 100 :15 RI
1 week ago was 5x25 = 125 :20 RI
4/19 will be 4x30 = 120 :20 RI
4/26 week will be 3x40 = 120 :25 RI
5/3 week will be 3x40 = 120 :20 RI
5/10 week will be 2x60 = 120 :20 RI

ANY COMMENTS??

[Gottatri2lift]

Well back at it from a hiatus due to work, newborn, moving, school, geez been busy. My goal is still 300/400/500, but must be tempered with Navy PFT and weight gain I must keep in check. So I have fultime school, 4 month old, Navy dog and pony show to balance with lifting.
Current stats: 70" 230# SQ: 255x5x3, OHP: 150x5x3, Bench: 235x5x3, PC: 175x2x3, DL: 325x5x1, 60 pushups, 80 situps, 11:40 1.5 mile run

DL kick my ass and I have dropped them to 2 days a week split up with 5x1 set and then heavy doubles. PC is other day and sprinkled in the warm up for the 5x1 day. Confused?

By December 31 I want SQ 315, OHP 175, Bench 255, PC 200, DL 405. 100 situps, 80 pushups, 10:30 1.5 mile run

My training program is as follows:
M/W/F - lift SQ, alternating Bench and OHP, PC/DL or DL only. 4 sets of barbell curls and 120 situps in varying sets and reps.
T/Th/S - pushup tabatas and either jumprope tabatas or sprints

Diet is 300g of protein a day, no carbs after 2000. minimal sugar and starches, but go on greens/fruits

[slowjoe]

Well back at it from a hiatus due to work, newborn, moving, school, geez been busy. My goal is still 300/400/500, but must be tempered with Navy PFT and weight gain I must keep in check. So I have fultime school, 4 month old, Navy dog and pony show to balance with lifting.
Current stats: 70" 230# SQ: 255x5x3, OHP: 150x5x3, Bench: 235x5x3, PC: 175x2x3, DL: 325x5x1, 60 pushups, 80 situps, 11:40 1.5 mile run

DL kick my ass and I have dropped them to 2 days a week split up with 5x1 set and then heavy doubles. PC is other day and sprinkled in the warm up for the 5x1 day. Confused?

By December 31 I want SQ 315, OHP 175, Bench 255, PC 200, DL 405. 100 situps, 80 pushups, 10:30 1.5 mile run

My training program is as follows:
M/W/F - lift SQ, alternating Bench and OHP, PC/DL or DL only. 4 sets of barbell curls and 120 situps in varying sets and reps.
T/Th/S - pushup tabatas and either jumprope tabatas or sprints

Diet is 300g of protein a day, no carbs after 2000. minimal sugar and starches, but go on greens/fruits

I'd pick a deadlift day, do them once a week, 10lbs a week gets you to 405 by Christmas. Deadlifts twice a week (especially at respectable weights like you are doing now...) will lead to overtraining.

Jus sayin.

[Gottatri2lift]

Thanks! Maybe I will substitute heavy rows.... or better yet just recovery! Hardest bit about training is identifying overtraining. Thanks again.

Jump rope tabatas 20sec / 10sec RI - 8 repetitions

Pushup tabatas 20sec / 10sec RI - 8 repetitions: 24/16/9/7/6/6/6/6 = total of 80

[Gottatri2lift]

10/27

Squat
135x5x1
185x3x1
225x2x1
260x5x2
260x8x1 -- right side of back is tweaked and annoyed by warmup preps, but doesn't feel as bad under working set

OHP:
95x5x1
115x3x1
135x1x1
155x5x3 tired!

Situps:
60, 20, 40

Barbell curl:
75x9x4

neck:
15x20x4

[Gottatri2lift]

10/28 said sleep more important then running and doing pushup tabatas.

10/29 woke up early to redeem myself. Pushup tabatas only.

23/17/9/7/7/7/5/7 - total 82, avg: 8.2 Want to average 15 per round. It is increasing!

[Gottatri2lift]

10/29

SQ: 135x5 / 185x4 / 225x2 / 265x5x2 and 265x8x1

Bench: 135x5 / 185x4 / 240x5x2 / 240x6x1

PC: 135x3 / 155x3 / 175x2x2 = too light b/c I am scared. Gotta just find my sticking point.

DL: 225x3 / 275x2 / 335x5x1 = felt light!!

[Gottatri2lift]

Somehow tweaked my right back. It hurts in a nagging way. Tried myofacial and stretching but to no avail. Skipping Monday's workout b/c hectic schedule and Navy PRT tomorrow. I know my back is going to hurt when I run tomorrow morning in the cold so I am going to err on the safe side.

Going to be on remedial PT as well b/c my 1.5 mile run is not going to be under 10:53. See how this effects recovery, especially sleep.

[Gottatri2lift]

Morning PRT went okay. Cold (30 degrees F) Pushups: 67, Situps: 88, 1.5 run: 11:59. Navy standard: Good High (2 points away from Excellent Low).

[Gottatri2lift]

Wednesday lift
SQ - 275x5x2, 275x6x1
OHP -160x5x3
PC - 185x3x2 -felt good

Thursday PT
-suicides for 10 minutes
-stairs for 10 minutes
- 5 eight count bodybuilders, 10 pushups, 15 situps repeat for 20 minutes

How does this improve the PRT scores? Volume=success? I really want to look into the efficiency of this program. My knees are still burning from this crap. This could be my pet project, revamping Villanova NROTC remedial pt program.

[Gottatri2lift]

Time has flown by. School, Navy, Family and it has been on and off lifting. Threw my back out in November and again in March and currently (June). Everytime I am getting up in weight my ego gets in the way.

I just finished the Warrior Dash and only prepped the running portion 6 times always under 20 minutes. Lots of conditioning workouts and strength training. Finished in top 30%.

Signed up for the tough mudder, 12 miles & 26 obstacles in November. Thinking might have to get a running program for this one. Also gotta drop some weight, not strength. Stuck at 225-230# at 5'10" Want to get down to 200-210#