T Nation

Army Powerlifting, Aiming for 1350

hey everyone, might as well give you some basic info before i start this log.

im currently 21. in 2nd battalion recce platoon, 3.5 years in the army. im 6’3" and now 231lbs. i started powerlifting when i was 16, joined the army a month after my 18th birthday (fall of 2007), at that point i stopped powerlifting and got into running and conditioning work.

got serious into running and cut to 195lbs, with a 18:19 5km, and a 1hr 29min half marathon. still doing weights but they werent the focus. last summer i started powerlifting again, got to 213lbs and competed in a full raw army meet in december, went- 355/265/525 for a 1145 total @213bw. from december 2010 until 2 months ago i was doing crossfit and dropped to 198lbs, i competed in a national army crossfit comp in march and finished 2nd of 80.

in may i stopped seeing having fun with crossfit and was barely setting pr’s on wods, so lost interest and came back to powerlifting. my intention is to comepete raw in the cpu in september and november, and for the army in december.

lifts–
may- bench 210 5x5, squat 245 5x5, dead 365x3, ohp 115 5x5, pullup bw+35x6
now- bench 255 5x5, squat 325 3x5, dead 460x5, ohp 145 5x5, pullup bw+50 5x5

current goals- maintain bww at 230-235, bench 275 5x5, squat 375 5x5, dead 505x5, ohp 165 5x5, pullup bw+75 5x5

my current routine is a upper lower split, 1 bench day, 2 squat days and a bench assistance/ohp day.

yesterdays workout-

ohp- 145 5x5
pulldowns- 140 5x15
cg bench- 225 3x8
bb row- 195 3x8 and 135x20
overhead ext- 70 4x12
pullup- bwx14/11

110 situps

yes pulldowns are gay, but due to bicep pain pullups are almost unbearable. getting much better now tho!!

my current routine is a upper lower split, 1 bench day, 2 squat days and a bench assistance/ohp day.

yesterdays workout-

ohp- 145 5x5
pulldowns- 140 5x15
cg bench- 225 3x8
bb row- 195 3x8 and 135x20
overhead ext- 70 4x12
pullup- bwx14/11

110 situps

yes pulldowns are gay, but due to bicep pain pullups are almost unbearable. getting much better now tho!!

todays workout, lower body

squats- 345 3x5 pr
vertical jumps- 4x4
overhead lunges- 3x20 steps w 60lbs pr
lunges- 60’s x24 steps pr

hypers- 4x15 bw+60
shrugs- 120s 4x15 pr
curls- 4x10, 30s/35s/40s/40s

110 leg raises. donezo

pwo shake- 2 cups milk, 1 cup blue berries, 2 scoops whey, 5grams bcaa

yesterday was a rest day, went to visit a girl outta town, came back this mornin. wish i would have ate more, and definately slightly dehydrated lol

but todays workout was pull of pr’s anyway

weight 230
UPPER
bench- 260 3x5- 5 lbs pr,
pause bench- 235 1x5- 5 lbs pr

close grip pulldown- 160 5x10, 10 lb pr
db flat- 80x8, 85x8, 90x8, 100x8, (last set pr’d. old one was 90sx8)
db row- 85 2x10, 100 2x10

laterals ss pushdowns 20s 3x15 and 135 3x15

120 situps.

pwo- 2 scoop whey, gatorade powder, 2 cup skim milk, ice. delicious

july 24, bw- 228
LOWER BODY

squat- 375 5x2 -10LBS pr
dead- 375x1 double overhand, 500x3 over under -pr

lunge- bodyweight 2x40 steps
kb swing- 3x20 55lbs

shrug 4x20- 85s,95s,105s,110s
curl 4x10- 35s
reverse pecdeck 4x15- 100lbs

120 leg raises

pwo shake- 2 scoop whey, 1 scoop gatorade powder, 1/2 cup blueberries. in water w ice

Hey man.

A friend of mine came home from Iraq last winter and he had some MREs left.

I ate one and gained a whole new level of respect for you all. Lol

It was an enchilada,so nasty

man, thats a good one to! chili and zesty turky are the beast by far! i havent had to many american rations, but the ones i did have were better then the canadian ones. way more food to!

were supposed to be gettin all new ones this year, god i hope so lol

Good stuff bud. I love the wheat snack bread in the MRE’s, but I may be the only one.

what trade are you?

today- UPPER
bw- 227

ohp- 150x5,5,5,5,3 - would have been a pr except for last set.
wide pulldown- 145 5x15

cg bench- 235 3x6 - 10lbs pr
normal bench- 185x16
bb row- 185 3x10, 135x17

overhead extension 60 2x20
pullups 11/9/7

rushed for time today so rest breaks were shorter. but all in all a solid workout, wish i got the 5x5 ohp though…

I’m contracted in ROTC at Clemson. Not sure what I want to branch yet.

today- bw 226
LOWER

squat- 350 3x5, 5lbs pr, felt decent so figured id have some fun, 375x1, 400x1, huge pr, most ive ever had on my back was 375. very very pumped about this

vert jump, 4x4
oh lunge- 60lbs 3x24 steps rep pr
lunge- 60sx26 steps rep pr

hypers- 60x15, 70x15, 70x15
shrugs 115s 3x15
hammer curls- 35x12, 40x12, 45x12, 50x10

10-15min jog.

tired as fuuck, but amazing workout.

pwo shake- 2cup milk, 2 scoop whey, .5 cup blueberries, 1 scoop gatorade powder. mmmm

hey man whats your mos, I got out in 2009 similar story crossfit was all the rage and when I got out I was like why the fuck am i doing this. I was stationed at fort campbell ky where are you stationed at?

Nice work on those PRs. Big weight for raw lifts as tall as you are.

elmore-- cfb gagetown, in new brunswick, canada. infantry buddy.

pigeon- thanks for the props, got the 350x5 on vid, and the 500x3 dead to. on my buddies camera and hes gone to the field, ill have them up eventually.

hell yea man me too! it is hard having any powerlifting goals especially being in the infantry

fuck yea man, work and the standard platoon pt, of run at a continuous steady pace everyday lol. doesnt mix with heavy lifting and weight gain.

if anyone is interested tomorrow im going to put a full days meals on here when i post my workout.

bw- 225.5
UPPER

bench- 265 3x5- 5lb pr
pause bench- 240 1x5- 5lb pr

cg pulldown- 5x10 170
db incline- 80x8, 85x8, 90x8, 90x7
wide cable row- 4x15 150lbs

pushdowns- 3x15 135

10 min bike level 10
130 straight leg situps

LOWER

didnt go to well today, hungover, rehydrated and under ate…
still squeezed in a late session

squats- 380x2,2,1 quit. was supposed to be 5 doubles.

deads-build to 1rm- 425x3, 475x1, 530x1 – 5lb pr

db shrug- 60x50x2
curl 4x15- 30s
leg raise 5x30

shut er down, rough workout, happy with the dead tho. it was slow but clean.

–thinking of switching my 5x2 squats to a 3x3 and my 3x5 to a 5x5. so basically a volume day, and a strength day.

ive been doing upper, lower, rest. repeat. but the weights gettin heavier and recovery isnt as easy.

starting monday in going to-
monday-ohp 5x5
tuesday-squat 5x5
wednesday-rest
thursday- bench 3x5 + pause
friday- squat 3x3+ dead
saturday- core stretch, and going to starting doing sled work
sunday-rest