Intermediate training for the army.

[jukh]

30.04.2024. Upper Body. BW:~231. Sleep:8.5hrs

Press - 138lbs x 5x1
Bench - 193lbs x 5x5
Push ups - Total 50 reps: 15-10-10-7-8
Walk - 10 mins

Note: Push ups with little-to-no rest and done right after Bench.

[jukh]

02.05.2024. Lower Body | BW:~231. Sleep:9hrs

Deadlift - 365 x 3, 330 x 3
Squat - 242.5 x 2x5
Sit-ups - Total 70reps: 40 - 2mins - 20 - 1min - 10
Walk - 10 mins

Note: Deadlift was very easy since it was done as first exercise of the day.

[jukh]

03.05.2024. Upper Body | BW:~231. Sleep:8hrs

Bench - 238lbs x 5
Press - 112.5lbs x 5x5
Chin-ups - 6 - 2 mins - 5 - 2 mins - 4
Walk - 10 min

[jukh]

06.05.2024. Lower Body | BW:~231. Sleep:8.5hrs

Squat - 315lbs x 3, 280 x 3x4
Power Clean - 188lbs x 3,1,3,2 (Goal was 3x3 but I failed 2 reps on second set)
Situps - Goal accumulate 70 reps: 45 - 2min - 20 - 30sec - 5
Walk - 15min

[jukh]

Didn't post for a while.

07.05.2024 Upper Body
Press - 138lbs x 7x1
Bench - 200lbs x 5x5
Feet Elevated Push-ups - 15-15-10-10 (Goal 50 reps in AMRAP sets)
Walk 15 min

09.05.2024 Lower Body
Deadlift - 370 x 3, 335 x 3
Squat - 245 x 2x5
Didn't have time to do situps and walk

10.05.2024 Upper Body
Bench - 242.5 x 4 (failed 5th)
Press - 115 x 5x5
Chin-ups - 6-5-4-4
Walk - 15min

13.05.2024 Lower Body - on 12th I was on a big mountain trail with around 12k steps, didn't eat enough, and was dehydrated on the training day
Squat - 320 x 1, 285 x 2x1 (Plan was 320 x 1, 285 x 3x3)
PC - 187.5 x 3x3
Situps - 45-2min-25 (Goal 70reps)
Walk - 15min

14.05.2024 Upper Body
Press - 140 x 7x1
Bench - 205 x 5x5
Supine grip Lat pulldown - 145 x 3x12
Run - walk 3 minutes, (jog @8kph 1 minute, walk 2 minutes) x3, walk 3 minutes

16.05.2024 Lower Body
Rack Pull - 365 x 5
Squat - 255 x 2x5
Situps - 50-1.5min-20
Walk - 15min

17.05.2024 Upper Body
Bench - 247.5 x 2x3 - Lots of bridging (
Press - 118lbs x 5x5
Chins - 7-5-4-4
Run - walk 3 minutes, (jog @8kph 1 minute, walk 2 minutes) x3, walk 3 minutes

[jukh]

Beep-beep bop-bop. I'm alive.
Bodyweight is stuck at ~230. I'm at ~18%BF and not really planning to gain significantly more bodyweight, just eating as much as my body requires and slightly more.
We finally fixed my bridging problem on the Bench, now I bench 255lbs x 3x2 with proper form.
Press is going pretty well, it's at 151lbs x 7x1 now, much better form too.
We fixed my floppy upper-back on Squats, it's at 330x1 now, and going to slow down to only 1x/2weeks increases. Running (and not gaining 10lbs/month) is a bitch when it comes to squat progression.
Run - walk 3 minutes, (jog @10kph 1 minute, walk 2 minutes) x6, walk 3 minutes, walking at 6kph.
Rack Pull/Halting DL - 380x5/335x5.

My army specific movements: Situps - 60reps in 2 minutes, Chin-ups - 8 reps.

[jukh]

01.07.2024 Lower Body heavy squat
Squat - 340 x 1x1, 310 x 3x3
Power Clean - 182lbs x 3x3
Walking - 7.5kph x 20minutes

02.07.2024 Upper Body
Press - 156.5lbs x 6x1, 143 x 1x1
Bench - 205lbs x 5x5
Supine grip Lat pulldown - 202.5lbs x 2x10, 1x8+1x2
Running - 1 min walking, (Jogging @ 11kph x 1.5min, walking @ 6kph x 1.5min), 1 min walking

[jukh]

2 months out.
Squat - 347lbs x 1
Bench - 267lbs x 1
RackPull/HaltingDL - 385x5/350x5
Press - 156.5 x 6x1

Situps - 65 in 2 minutes
Chinups - 10

Bodyweight: 228