John's training log

[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!!!!!