Situational Novice LP

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24 y/o Male
Active Duty Army 68W
HT: 70" WT: 230lb (11 Nov 20)
Neck: 17" Waist: 38"
AR 600-9 BF: 21% (1% under regulation)

I had a hiatus from productive strength training due to things out of my control. For most of August & September, I was in the field preparing for the upcoming deployment or rucking some extreme mileage. Our Battalion decided that a 25mi ruck march was in order for reasons I can't really explain. So I had to complete 12, 15, 18, 20, and 25-mile road marches in consecutive weeks. This was made worse by being in the field from September 5th - October 2nd where I lost about 10lbs and averaged about 3 hours of sleep a night. Decided that I had to come back to proper training once the silliness was over so I hit some heavy singles to find a baseline of how much I had lost.


October 8th (BW:215) October 9th
Squat 420x1 Press 198x1
Bench 315x1 Deadlift 420x1

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Monday (A)
Squat 340x5x3
Bench 255×5×3
Deadlift 365x5
BB Curl: 65x8x3

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Wednesday (B)
Squat 350×5x3
Press 160x5x3
Deadlift 375×5
BB Curl: 65x8×4

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Friday (A)
Squat 360x5x3
Bench 260×5×3
Deadlift 385x5

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Monday (B)
Squat 370x5x3
Press 165x5x3
Deadlift 395x5
BB Curl: 65x8x5

[Notyouravgdoc]

Wednesday (A)
Squat 380×5×3
Bench 265x5x3
Deadlift 400×5
BB Curl: 65x8x6

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Friday (B)
Tempo Squat 310x5x3
Press 170×5×3
Deadlift 405x5
BB Curl: 65×8×7

[Notyouravgdoc]

Monday (A)
Squat 390x5x3
Bench 270x5x3
Row 195x8x3
BB Curl: 65x8x8

[Notyouravgdoc]

Wednesday (B)
Deadlift 420x5
Press 175x5x3
Tempo Squat 315x3×5
BB Curl: 65×8×8

[Notyouravgdoc]

Friday (A)
Squat 400x5x3
Bench 275×5×3
Row 200x8x3
BB Curl: 65×8×8