T Nation

A Change of Pace


Well, finally getting back into the swing of things after a series of injuries had me laid out for a few months, was unable to do pretty much any working out besides some bodyweight work and lots of swimming. Working around these new injuries is going to be interesting, so I decided to make a little log in order to hold myself accountable, so you can make fun of me if i slip haha.


Age: 19
Height: 5’10
Weight: 220
BF: 15.4% (Navy Test)
Athletic Background: Varsity Football and Wrestling in high school, lifting with the teams. Competed Collegiality in power-lifting earlier this year before my injuries.



Trying Some new stuff, will see how it works out for me. Took a lot of inspiration from what i saw in Alphas log (read it.), trying to implement some TBT and the whole Giant Set concept.


AM: Swim- 45 minutes


Conditioning: Run .5 mile (hard)


Giant Set

Deadlift: 275x5, 315x5, 315x5, 335x5, 345x3
Flutter kicks: 25,25,25,25,25
Bench: 175x5, 185x 5, 185x5, 195x5, 195x5

Accessory Giant Set:
Overhead DB Extension: 60x12, 60x12, 60x15
DB Row: 60x12, 60x12, 60x12
Lat Raise: 15x12, 15x15, 15x15


Complex 95lbs

8 deadlifts
8 high pulls
8 front squats
8 military press
8 back squats

repeat 3 times.

First time trying out the Giant sets, Really liked it. Got the work in quick, kept my heart rate high, and felt strong. Strength definetly lower, but thats too be expected after a long hiatus from lifting. This should be fun…


Training: Light Day

Bodyweight Circuit: repeat 5x as fast as possible

Decline Sit ups-20

Ran 2 miles


Run 1.5 miles

Bodyweight Circuit: repeat 5x as fast as possible (i like this litte setup)
Russian Twists-25

Then spent about half an hour teaching my buddy how to deadlift, did a whole lot of speed reps between 135 and 315

Meant to Swim, but when i got to my pool it was closed for the day.



Ran 1 mile


Giant Set 1:

Front Squat: 5x135, 5x155, 5x155, 5x155, 5x165
Lat Pulldown: 8x115, 8x130. 8x130. 8x130, 8x145
Military Press: 5x110, 5x120, 5x120, 5x125, 5x130
Decline Situps: 10, 10, 10, 10, 10

Giant Set 2:

Dumbell Overhead Press: 45x10, 45x10, 45x10
Barbell Curl: 60x10, 60x10, 60x10
Pushups: 20, 15, 10
DB Shrugs: 70x10, 70x10, 70x10


First Time doing squats in a while, nothing even close to heavy but they felt smooth.

Liking the Giant Sets more and more, keeps my heart racing through the workout. Not sure how it affects strength yet.

Barbell Curls…yeah i know…shutup…



Ran 1 Mile

5 sets max chinups: 10, 7, 6, 5, 4
5 sets pushups: 25, 25, 25, 25, 25

Ran 1 mile

Was supposed to lift today, but I have a training session tomorrow that I didnt want to be banged up for. Should be a lot of fun, doing some squad assault tactics drills and hopefully running the obstacle course a few times.


Well, yesterdays training was a lot of fun, although of course the weather went from 65 and sunny to 30 and freezing rain the moment we walked out the door… anyway, had a good time, got some good work in. Absolute smoke session at the beggining. We did PT for most of the day, but my personal favorite was 30 minutes of hill sprints. With walking lunges back down the hill. While wearing body armor. and a 30lb ruck. that sucked.




run 1.5 miles


Giant Set:

Deadlift: 315x5, 315x5, 335x5, 345xnope, 225x5
Flutter kicks: 25,25,25,25,25
Bench: 185x5, 185x5, 195x5, 205x5, 195x5

Giant Set 2:

Barbell Row: 135x6, 145x6
Incline Bench: 135x8, 155x8
DB lat Raise: 15x12, 15x12
Overhead Tricep Extension: 60x10, 60x10


Complex with empty barbell

Hang Cleanx6
Overhead Pressx6
Front Squatx6
Good Morningx6

Just tried to run through that as fast as possible a couple times, trying to get used to the flow of complexes before I start trying to push the weight

Overall a decent Day. Deadlift was a little weak, but i chalk that up to my glutes being absolutely fried from the hill sprints yesterday. Liking the Giant Sets more and more, learning to harness strength while out of breath is interesting to say the least.



1 hour pool time

Various intervals finished with 25 minute continual freestyle



AM: Group PT

50 bodyweight squats
25 burpees
10 pullups
3/8 mile run

repeated continuously for 45 minutes, left us all gassed



1 Mile Run


Giant set 1:

Front squat: 135x5, 145x5, 155x5, 165x5, 175x1 (lost the rack position)
Lat Pulldown: 120x8, 130x8, 130x8, 140x8, 140x8
Overhead Press: 110x5, 120x5, 120x5, 125x5, 135x5
Crunches: 20,20,20,20

Giant Set 2:

Sumo Deadlift Highpull: 110x5, 120x5, 135x5
DB Incline Bench: 55x10, 55x10, 55x10
Barbell Curl: 60x10, 60x10, 60x10
Walking Lunges: 20, 20, 20

Then did some lateral raises


April 13

AM: 45 minutes pool work

15 min various treading water work (passing around weights, hands over head, etc)

15 of races ranging from 25m to 50 m

15 min lap swim, stopping for 20 pushups every 50m


April 14 2016:

AM: Strength

Giant Set 1:

RDL: 155x5, 155x5, 175x5, 175x5, 185x5
Lat Pulldown: 130x8, 130x8, 140x8, 140x8, 150x8
Close Grip Bench: 135x5, 155x5, 165x5, 175x5, 175x5
Box jumps (30 inch?): 10, 10, 10, 10,10

Giant Set 2

Glute-Ham raise: 10, 10, 9.5
Cable Row: 120x10, 130x10, 130x10
DB Bench: 60x10, 60x10, 60x10


Pullups: 3, 2, 2, 2, 2

Run 1 Mile (was planning on 3, back cramped bad)

hopped on elipitcal, 15 minutes on level 10, keeping pace at least 11mph and heart rate over 170

Today felt good

First time doing Glute-ham Raises. Holy hell. Absolutely love the movement, plan to keep incorporating it, but man it kicked my ass. pumping out 10 ugly reps took it out of me!

Need to foam roll lower back before running

Started a pullup program a guy on base designed, starting from the beginning so its pretty low, will build soon.


April 15, 2016

Ran 4 miles

Today marks the 3rd anniversary of the Boston Marathon Bombing. A man in my company joined up after the bombing, he lived about 15 minutes away from the explosion sight, knew some people injured in the blast. He led a group of us on the run this morning, all volunteer, tracing the route out so that the total miles ran by all involved was the length of 3 marathons, one marathon length for every person killed in the blast. We ran to a local cemetery and walked among the graves, taking pause to remember those who have gone before us. It was a powerful moment.


April 16, 2016

4 hours of “mock sea trials” in the morning.

Lots of pushups, ab work, bodyweight pt.

way too many buddy carries

log pt…so much log pt…

groundfighting was awesome, got to use some jiu jitsu!

no pugle sticks…

overall, fun as hell, good hard workout with a great group of guys


April 17, 2016


Pullup: 4, 3, 2, 1, 1


Run 1 Mile


Giant Set:

Deadlift: 315x5, 315x5, 325x5, 335x5, 345x5
Flutter Kicks: 30, 30, 30, 30, 30
Bench Press: 185x5, 195x5, 205x5, 205x5, 205x5

Giant Set 2:

DB Row: 70x10, 70x10, 70x10
Dips: 5, 5, 5
Upright Rope Row: 100x10, 100x10, 100x10


4 Rounds As fast as possible

Row 250 meters
15 squats
10 burpees

Today was a good day. Felt pretty beat up from yesterday going in, but felt strong overall once i got in there. Very happy with bench, and was glad to finally hit the 345x5 on deads. Did dips today for the first time since hurting my shoulder, Hurt but i managed to do them. I used to love dips, so i really want to build those back up.


April 18, 2016


Swim 30 min



4, 3, 2, 2, 1

pushups 4x25

20 minutes rowing: 4606 meters

1 Minute Front Leaning Rest




Ran 2.5 Miles



Giant Set:

Front Squat: 145x5, 155x5, 155x5, 165x5, 175x5
Lat Pulldown: 130x8, 130x8, 140x8, 140x8, 150x8
Overhead Press: 110x5, 120x5, 120x5, 125x5, 135x5
GHD Situps: 10,10,10,10,10

Giant Set 2:

Sumo Deadlift High Pull: 135x5, 135x5, 135x5
DB Inc Bench: 60x10, 60x10, 60x10
BB Curl: 60x10, 60x10, 60x10
Lunges: 22lbsx20, 22x20, 22x20

Threw in some Lat Raises.

Good Training Day overall. Ran outside this morning to see the sunrise over the Severn River, absolutely beautiful.

Side Note: Marine Corps historic Weapons shoot today. Shot everything from Flintlock Muskets to M1 Garands to M4 carbines. Had an absolute blast (pun intended)




Swim 30 minutes


Pullups: 4, 3, 3, 2, 1

Pushups: 4x25
Run 1.5 miles (12:44)

Eliptical 25 minutes


Swam with a group this morning, was a good workout

Going to start recording my times for my runs, because they are pathetic and I’m hoping the shame of making them public will force me to run faster to avoid such embarrassment.


April 21:


Pullups: 4, 3, 3, 2, 2

Conditioning: Run 1 Mile (7:29)


Giant Set

RDL: 155x5, 165x5, 175x5, 175x5, 185x5
Lat Pulldown: 130x8, 130x8, 140x8, 140x8, 150x8
Close Grip Bench: 155x5, 155x5, 165x5, 175x5, 175x5
30 inch Box Jumps: 10, 10, 10, 10, 10

Giant Set 2:

GHD: 10, 10, 10
Cable Row: 130x10, 130x10, 130x10
DB Bench: 65x10, 65x10, 65x10
KB Swing: 40x10, 40x10, 40x10


30 Minutes on the bike


Felt Good Today

Woke up at 222lbs. up 2lbs since i started the log. Also started taking creatine the day this log started, so not sure how much of that is water weight since ive been eating clean. Gonna give it a few more weeks to see if im doing something wrong or if this is just creatine bloat


April 22



Swim 30 minutes



Giant Set:

Paused Squat: 135x5, 135x5, 135x5, 135x5, 135x5
Clean and Jerk: 135x3, 135x3, 135x3, 135x3, 135x3
Chinups: 2, 2, 2, 2, 2

Giant Set 2:

Overhead Press: 95x10, 95x10, 95x10
Lunge: 22lbsx10, 22x10, 22x10
BB Curl: 65x10, 65x10, 65x10
Russian Twist: 20, 20, 20


Swimming went Great. A friend (Mentor Really) pulled me aside and gave me some coaching on the Combat Side Stroke. Taking a little getting used to, but Im really glad to finally be working on this stroke, and excited to have such a qualified coach.

First time doing back squats in a while. For some reason these bug my knee more than front squats, so im keeping the weight light and really focusing on perfect form with long, deep pauses.



3.5 mile run

Ran the Obstacle course a few times

3.5 mile Endurance course, basically a very heavily wooded trail run through a bunch of hills with obstacles thrown in every half mile

2 mile run back

all in boots

this was too much running