Training Between a Rock and a Hard Place.

[John2336]

I may cut out one of the chin/pull up days and put in DL's. I do enough pull ups for work as it is.

I don't think I'm squatting heavy enough yet to need a light day. My legs aren't really getting sore or sluggish yet. The weight feels heavy-ish, but nowhere near unmanageable.

If I do decide to add in a light squat day can i increase reps on the squats, or do I still keep it at 3x5?

On the military body comp thing- yeah it's a pain in the ass. Guys with no muscle mass who weigh 3 pounds under their max (skinny fat) get a free pass.... The military is hamstringing itself by promoting this outdated model for fitness- it really pisses me off. I'm not lifting weights for the benefit of the Marine Corps, I just have to keep that stuff in mind.

Thanks again for the suggestions Geoff.
I'm looking forward to squatting 245 tommorrow

[misspelledgeoff]

John, when you add in a light day you will want to keep the reps at 5 and cut down the sets to like 2. Also you'll need to cut the weight down to about 80% of your prior 3 x 5. So if your prior 3x5 was 300, you'd do 240 for 2 x5 on your light. This day is for "active recovery" to help get you fresh for another weight increase Friday.

But it sounds like you don't need this yet. Keep up the strong work!

[John2336]

Workout #5

Warm up: Light Calisthenics

Squats: (245)

1x3@155
1x2@185
1x2@205
1x1@225
3x5@245 Reps still slow, but this is offically the first time I've ever squatted 245 for any amount of reps. (patting self on back)

Press(135)
1x3@45
1x5@75
1x3@95
3x5@135 Reps felt smooth and easy, I think I'll start slowing down soon though

Chin Ups: 15-13-9 At what point do I add weight? (15-15-15?)

Extras:
Dips: 20-15-12 Again, at what point do I add weight? (20-20-20?)
Shrugs 3x5@245

I built a platform for the squat rack today, and it felt nice to squat on a stable surface. I used 2x6's and 4 half inch plywood sheets. It's just bare plywood though, as theres no use for horse stall matting in Afghanistan. I'm looking around for a suitable substitute.

I think I'm going to take a 5 pound plate down to the welders and have them cut in in half straight through the center. Then I'll have them weld a thin piece of rebar over the other half of the center hole so I can hang them from the bar.

I think I'm going to reach the point soon with my squats that I'll want a five pound increase. They're feeling fine so far, but the weak link is my back. I figure smaller increases will give my back time to catch up. I'm having a much easier time keeping my lower back tight during deadlifts than squats for some reason.

Thanks for the advice Geoff, I think that light day will come in handy here in a month or two!

[John2336]

By the way, I just went over my 1st post, and realized that I had lied. I've never DL'd 500. My 1RM Pr in the past was 400. I have made the proper corrections....

Yeah, my back started spasming after I finally pulled 400 on the way to a 500 pound deadlift, not after a 500 pound deadlift. I think that's a case of telling big fish stories. Glad I caught myself telling bullshit stories rather than someone else

[John2336]

Workout #6

Warmup- Repeated headbutts against lifting platform/had a guy slap me around and call me a little bitch

Squats (255) Continuing the PR...

1x3@155
1x2@195
1x3@225
3x5@255 Was nervous about getting under it, but it felt better than 245. I came up faster than 245 as well, so I'm friggin stoked.

Bench Press (225)

1x3@155
1x3@185
1x2@205
3x5@225 Reminded me of my old "BB" days. Reps felt fine. Tried a narrower grip by about a half inch on both sides as I normally use a wide grip.

Power Cleans (135)

1x3@45 (more of a hang clean)
1x3@65
1x2@105(tried it from the floor)
5x3@135 Reps felt good, hung my arms like ropes and pulled with my traps while popping my hips out. Was on my toes before dropping under and popping my elbows up. It feels like I remember how to do the move for the most part. The weight felt like a good starting point as I plan to go up in small increments. On one of the warmups with 105 I had a mis-step when I was pulling so close to myself that the bar raked across my chest and sent my nipples flying in a spray of blood towards the dumb bell rack.

I was dreading this workout because I havent gotten good sleep the last couple of night and my legs were still sore(finally!), but after I knocked out the squats I felt like I could take on the Taliban single handedly with a ball of twine and an MRE spoon. I am really glad I started this program up again.

From here on out the bench, press, squat, and power cleans will be going up in 5 pound increments. The Deadlift will continue it's ascent in increments of 10.

I've been eating a lot of protein, cutting carbs, and my flab is shrinking. My legs are starting to take on a shape I've never seen before. (Keeping in mind I've been squatting about 2 months longer than this online journal)

I have to say I feel pretty friggin good right now.

[John2336]

I had a nice recovery day. The Seabees were having a barbecue so i loaded up on some brauts and dogs. I also talked them into cutting a five pound plate in half so now I can go up in 5 pound increments. I've also noticed that the low bar squats are working, because my hamstrings have been sore in a good way lately. Post again tomorrow.

[John2336]

Workout #7

Warmup: Listless wandering around squat rack/calisthenics

Squats: (260)
1x3@155
1x2@195
1x2@215
1x1@245
3x5@260

Press (140)
1x3@65
1x3@85
1x2@105
3x5@140

Pull ups: 14-10-8

Dips: 20-18-15

Shrugs 3x5@245

I was glad I made the 2.5 pound weights. It felt right switching to a 5 pound increase for the squats and press today.

On a shittier note, an old injury is coming back in my right hand. A year ago I fractured a few small bones in my right hand and incurred some nerve damage while training with a battering ram. I felt the pain come back during the dips. I'll either figure a way around it, or try a different exercise like weighted diamond push ups to work around it.

[John2336]

Workout #8

Warmup:light calisthenics

Squats: (265)
1x3@155
1x3@185
1x2@215
1x1@245
3x5@265

Bench Press: (230)
1x3@155
1x3@185
1x2@215
3x5@230

Chin Ups:14-12-10

"Power" Shrugs: 5x3@225


I'm really starting to feel these workouts. My legs feel like they're being rewired on a daily basis. I have the next 6 workouts planned out assuming that I won't hit any walls. After that I'll be adding in a light day as suggested by Misspelledgeoff.

Had a friend working out in the gym today that couldn't believe I didn't follow up the bench press with inclines and flyes. I had to patiently explain that the closest I came to inclines was the standing OHP. I tried explaining the program to him, but he kept repeating that doing the same compound excercises each week could only lead to a plateau.... I tried to explain- I really did. Had another (very skinny) guy today lecture me on his experience on his high school powerlifting team, and went on to lecture me on how I should be doing sets in the 8-10 rep range.....whatever.

[John2336]

Taking my second day off. I've been hitting the gym every other day for a couple of weeks now, and it's time to simulate a weekend. Weekends here are meaningless to me, but the program calls for 3 times per week, and I've been alternating 3 or 4 days every two weeks. Slept for (2) one hour periods last night seperated by a few hours. Not going to get under 270 with 2 hours of sleep. Looking forward to the workout tomorrow.

[John2336]

Workout #9

Age:27
Height:5'10''
weight:210

Warm up: Light calisthenics, stretching

Squats(270)
1x3@155
1x3@185
1x2@225
1x1@245
3x5@270

Press (145)
1x3@65
1x3@85
1x2@105
1x1@135
3x5@145

Deadlift (275)
1x5@145
1x3@185
1x3@205
1x2@245
1x5@275

Dips: 22-18-15

As you can see, my squat and deadlift have nearly caught up with each other. However, I'm planning on dropping down to 2.5 pound jumps on my squat in another several workouts. I plan on going from 290 onwards in 2.5 pound increments. I feel this will give me the chance to really build a strong base without over reaching. I also have to wait until I get home in six weeks before I'll be able to buy a belt. I'm starting to feel the need for one. My deadlifts will continue going up in 10 pound increases. I wish I was deadlifting more often, but I'll continue with this plan until I see a serious need for change.

I'm really digging this program.