Intermediate training for the army.

[jukh]

13.04.2024 - Intensity day. BW:~229lbs, Sleep:8.5hrs

Squat - 295 x 1x5
Bench - 237 x 1x4
Deadlift - 350 x 1x5

Note: Yeah... Maybe taking another 5lb jump on Bench was not such a good idea... I thought I could recover my form faster. Should I try 237 next time again, or should I do 235? Previous session was 232, bridging PR is 237lbs. After last 232, which was quite easy, I thought I will just do 5lbs more.

[Maybach]

Missing a rep on an intensity day press is not really an actual piece of data. You can repeat 237 if you want, but if you can get 237x5 next week you can probably get 240x5. I don't consider pressing "off track" until performance declines two weeks in a row.

[jukh]

16.04.2024. Volume day. BW:~230, Sleep:8hrs
Fucked up sleep, I don't know the reason. I just wake up 2-3 hours before alarm, and can't fall down to sleep for 5-10mins.

Squat - 275lbs x 4x5, 1x3, 1x2 - Ate too close to workout, so it was difficult, resting for more time to not let very bad food-wise problems happen. To clarify, I didn't fail last set, I just felt very bad.
Bench - 217lbs x 5x5
PC - 175 x 1 (...)

Note: Ate too close to my workout, and it caused A LOT of food digesting problems. I couldn't get a good brace on squat because of it, and it's partially the reason I didn't do PCs, because I felt like I'm about to throw up when bracing...
Also got little carried away talking to a new friend. That's the second reason why I didn't do PCs.
My fault, I know. I will probably just do couple of submaximal PCs on Recovery day, along with Power Snatches.

[jukh]

18.04.2024, Recovery day. BW:~231lbs, Sleep:7.5

TUBOW Squat - 200lbs x 2x5
Press - 110lbs x 5x5
Power Snatch - 90lbs x 5x3, Snatch deadlift 110 x 3, 135 x 3.
Chinups purple band - 3x10 (I set the band between J-hooks, and I lower J-hooks every workout to perform some sort of progression)

Note: Coaches from SS subreddit said that recovery day isn't necessary for my Press since it's so low, so I changed programming.
Now upper body programming is: Tue:Bench 5x5/Bench 5x1 @New PR (alternate weekly), Thu:Press 5x5 80% of PR, Chins 3x10, Sat: Press 5x1 new PR

[jukh]

20.04.2024

I am officially 6 months out of enlisting. Plan is to keep eating for 3 months, I think gaining to ~240-245. And then focus on conditioning and calisthenic exercises next 3 months (ofc I will still be squatting and deadlifting).
Dream BW before start of the boot camp is 210, but I don't think it's realistic to trim down 30lbs in 3 months, so probably I will be ~220.
Therefore I will have to trim 6.5lbs per month, ~750cal of deficit per day.

[jukh]

20.04.2024
I push today's workout to tomorrow for a greater purpose (fixing my schedule).

[jukh]

21.04.2024. Intensity day. BW:~230. Sleep: 7.5hrs

Squat - 303lbs x 5
Press - 135 x 5x1(5 singles)
Deadlift - 358lbs x 5

Note: Squat progresses very well since I cut my depth to a proper one.
Decided to keep Press lower since I have never in my life practiced singles on it, increase 5lbs for next workout since this one was too easy.
Deadlift was shitty though, probably because I didn't do any volume on Tuesday in terms of Power Clean. I will switch to 2x3 to prevent future failure.

[jukh]

24.04.2024. Volume day. BW:~230. Sleep: 8hrs
Still fixing my schedule, it's so messed up that I need a week to fix it. Rushing through workout to get it all done before 3pm

Squat - 265 x 3x5
Bench - 245 x 4x1, 255 x 1
PC - 3x3 175lbs

Note: This week will not be the program because of my schedule. I have to get it right, even if it costs me not following the program for a week. Sad, but it is what it is.

[jukh]

26.04.2024. Fun day. BW:231. Sleep:7.5hrs
Next week I'll start working with a coach Avery Martz. I guess just a fun workout since I fucked up my training schedule anyway and I'll start working in different schedule next week...

Bench - 220 x 8, 180 x 10
Hang PC - 135 x 3
Lat pulldowns - 220 x 8, 180 x 9
Tricep extensions - 180 x 8
Leg Press - 400 x 3, 450 x 3
Bicep curls - 90 x 2x5
Some chest machine - 220 x 10
Some bicep machine - 80 x 8
Dips - 2x5

Yeah. As you could've guessed just freestyling and having really fun time for once...

[jukh]

29.04.2024. Lower Body. BW:~231. Sleep:8.5hrs
First workout with my coach.

Squat - 308 x 5, 265 x 2x5
Power Clean - 177 x 3x3
Situps - Goal 40 in AMRAP sets: 1x27, 1x15 - First set was done without any leg fixation.
Walk - 10 mins.

Note: Walking is harder than I thought...
I also measured myself recently, Navy BF test says I'm between 18.5 and 19.5%BF. Which is pretty nice concidering I thought I'm 24-25%.