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Thread: Andy's Training Log Kabul Afghanistan

  1. #21
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    Oct 2011
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    • starting strength seminar december 2024
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    • starting strength seminar april 2025
    During this second 8 week cycle on my deployment I did body weight exercises on Wednesdays. I would draw from a deck of cards and that would be the exercise and reps I'd do. I would sometimes double up on the lower body exercises. There were days I finished the deck and days I did not. I would also do pull-ups and chins between card exercise as well as Judo sports specific exercises. I still did no cardio in the traditional sense.

  2. #22
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    Oct 2011
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    Second Eight Weeks (wk1-wk3)-Wednesday BW Conditioning Circuit

    note:the reps are the total drawn and accomplish from the deck of cards unless indicated otherwise by (X).

    wk1
    H-SQT-248
    SQT-172
    Pushups-121
    H-Pushups-89
    Chinups-1-1-1-2-3x3 ladders=24
    Pullups-1-1-1-2-3x3 ladders=24
    Back Ext-1x20
    Dips-1x20
    Situps-1x20
    Legups-1x20
    Ham Raise-2x10
    Side Ext=1x20
    1 Leg Squat-1x5*used rope for leverage & balance

    wk2
    Dips-1x20
    Back Ext-1x20
    Situps-1x20
    Side Ext-1x20
    Ham Raise-1x5
    Leg Curl-1x20x30
    1 Leg SQT-1x5*used rope for leverage & balance
    Pullups-1-2-3x3 ladders*went back and forth with chinups
    Chinups-1-2-3x3 ladders
    Pushups-88
    H-Pushups-81
    H-SQT-190
    Jump SQT-90
    *Did not finish deck or do jokers

    wk3
    Pushups-80
    H-Pushups-95
    SQT-148
    Over Head SQT (wooden bar)-26
    H-SQT-144
    Dips-1x20
    Situps-1x40
    Legups-1x20
    Pullups-1-2-3x3 ladders=18
    Chinups=1-2-3x3 ladders=18
    GI (Towel) Row=5x20x15
    Towel Neck-5x20x15, 3x10x15
    Good Morning (bar)-20x45
    Russina Twist-40x10K

  3. #23
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    Oct 2011
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    Second Eight Weeks (wk4-wk6)-Wednesday BW Conditioning Circuit

    note:the reps are the total drawn and accomplish from the deck of cards unless indicated otherwise by (X).

    wk4 9 Nov 2011
    Pushups-26
    H-Pushups-52
    H-SQT-90
    OH-SQT (wood bar)-50
    GI ROW-5-10-15-5
    Pullups-1-2-3-1-2
    Chinups-1-2-3-1-2
    Towel Neck-12Kx5-10-15-5

    wk5 16 Nov 2011
    Pushups-45
    H-Pushups-64
    OH SQT (wooden bar)-138
    H-SQT-176
    GI Row-5-10-15x3
    Neck-15x5-10-15x3
    Dips-1x20
    Situps-1x20
    Pullups-1-2-3x3
    Chinups-1-2-3x3

    wk6
    Pushups-87
    H-Pushups-95
    OH SQT (wooden bar)-152
    H-SQT-204
    GI Row-5-10-15-5-10-15
    Towel Neck-5-10-15-5-10-15
    Dips-1x20
    Situps-1x40
    Pullups-1-2-3-1-2-3
    Chinups-1-2-3-1-2-3

  4. #24
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    Oct 2011
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    Quote Originally Posted by astutts View Post
    First Nine Weeks(wk7-wk9)-Thursdays

    wk7
    Pwr SN- 25x1x115
    S KB SN- 5x10x24K
    Alt KB CLN- 5x10x24K
    KB SWG- 7x10x24K

    Body Weight- 98K/215.6lbs

    wk8
    Pwr SN- 25x1x115
    S KB SN- 5x10x24K
    Alt KB SN- 5x10x24K
    KB SWG- 7x10x24K
    Dbl KB SN- 5x5x25,4x5x30

    Body Weight- 98.08K/215.77

    wk9
    Pwr CLN- 25x1x115
    S KB CLN- 5x10x24K
    Alt KB CLN- 5x10x24K
    KB SWG- 7x10x24K
    Dbl KB SN- 5x5x30

    Body Weight- 98K/215.6lbs
    First 9 Weeks Fridays wk1-wk8

    *took last friday off before changing routine

    SQTx5 wk1-wk8
    225 235 243 245 245 250 255 255
    235 245 243 245 270 275 280 285
    245 255 248 255 280 295 300 305
    265 275 258 260 290 315 320 325
    SQTx3 wk1-wk8
    345 1x355 288 330 330 335 340 345
    SQTx8
    245 255 258 260 265 270 275 280

    BPx5 WK1-8
    155 165 170 175 185 190 195 200
    225 235 240 245 250 255 260 265
    235 245 250 255 260 265 270 275
    245 255 260 265 270 275 280 260
    BPx3
    265 275 280 285 285 290 295 275
    BPx8
    235 6/245 235 240 245 250 255 235

    DLx5 wk1-wk8
    225 235 245 260 270 275 280 285
    235 245 250 260 280 285 290 295
    245 255 270 270 315 335 340 345
    265 275 280 285 365 375 380 385
    DLx3
    345 355 360 370 400 2/405 1/405 405
    DLx8
    245 255 260 265 270 275 280 285

    Dips wk1-wk8 back to back with chins
    1-3-5x25 1-3-5x45 1-3-5x25 1-3-5x25 1-3-5x25 1-3-5x25 1-3-5x25 1-3-5x25
    Chinups wk1-wk8 back to back with dips
    1-2-3 1-2-3 1-2-3 1-2-3 1-2-3 1-2-3 1-2-3 1-2-3

    TGU wk-wk8
    1x5x20K 1x5x20K 1x5x20K 1x5x20K 1x5x20K 1x5x20K 1x5x20K 1x5x20K

  5. #25
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    Oct 2011
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    Second Eight Weeks (wk7-wk8)-Wednesday BW Conditioning Circuit

    note:the reps are the total drawn and accomplish from the deck of cards unless indicated otherwise by (X).

    wk7 30 Nov 2011

    Cards finished entire deck in dececnt time and did a little bag work.
    Was too lazy to write down total reps.

    wk8 7 Dec 2011
    Pushups-31
    H-Pushups-62
    H-SQT-52
    OH-SQT(wooden bar)-128
    GI Row-5-10-5-15
    Towel Neck-5-10-5-15
    Chinup-1-2-3-1-2
    Pullups-1-2-3-1-2
    *This was half a deck of cards.

  6. #26
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    Oct 2011
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    starting strength coach development program
    Second Eight Weeks (wk1-wk3)-Thursday CLN Conditioning Circuit
    *Same as before doing single/doubles of CLN+PRS between exercises

    wk1
    Pwr CLN+PRS-11x2x155, 2x1x155
    S KB CLN+PRS- 3x10x20K
    S KB CLN+JRK- 2x10x20K
    S KB CLN+PRS- 3x1+5x32K
    S KB CLN+RK- 2x1+5x32K
    Dbl KB CLN+PRS- 3x1+3x32K
    Dbl KB CLN+JRK- 1+2x32K
    Dbl KB CLN+JRK-20x25, 2x10x25
    JRK w/Bar- 5x5x45* Just working on the form
    KB 1Arm SWG-3x10x20K
    KB Alt SWG- 20x20K
    Weight- 98.4K/ 216.48

    wk2
    Pwr PCLN+PRS-2x1x160, 13x1x160
    KB CLN+PRS- 5x1+3x32K
    Dbl KB CLN+PRS- 5x1+3x32K
    KB CLN- 5x10x32K
    CLN+JRK- 4x1+5x24K
    JRK w/bar- 2x5x45
    Pwr CLN- 1x177
    Pwr CLN- 1x199
    SWG- 4x20x24K
    Alt SWG- 20x24K
    Weight-99.35K/218.57

    wk3
    Pwr CLN+PRS- 10x1x160
    Dbl KB CLN+PRS- 5x1+3x32K
    S KB CLN+PRS- 5x1+5x32K
    S KB CLN- 5x10x32K
    KB SWG- 5x10x32K,20x24K
    Alt SWG- 30x24K
    Pwr CLN- 5x1x155
    JRK w/bar- 3x5x45
    KB JRK- 3x5x30
    Weight- 99.85K/


    S-KB-

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