Army Powerlifting, Aiming for 1350

monday- upper

ohp- 150 5x5, pr
wide pulldown- 150 5x15
cg bench- 235 4x6, volume pr
bb row- 185 4x10, volume pr

overhead ext- 65 2x20
130situps

15min bike

very happy with my overhead, going to switch pulldowns back to pullups after this week, elbows feeling much better.

LOWER
bw-226

squat- 3x5 355, 5lb pr, next week going to use same wight and do 5x5
vertical jump 4x4

overhead lunge- 60lb 4x20 steps
hypers- 3x15 60lb

shrugs- 3x25 90’s
curls 35s 2x12, 40s 2x10
reverse pecdeck- 4x15, 100lb

2.4km run
3x20 sprinter situps
1min 45sec plank.

wednesday- soo i got fucked hard at work lol, battalion CO demanded i do the “bushman” august 11th, and ironman sept 8th. not understanding im no longer a runner or into crossfit.

the bushman is- 15k ruck w 35lbs, 5k w 75lbs, 9k canoe, 2k ruck w 35lbs total 31km
the ironman is- 32k ruck w 30lbs, 6k portage w ruck and canoe, 8k canoe, 6k ruck w 30lbs total 52km

so wednesday, my normal rest day went like this:

am- 7km trail jog, stretch
pm- 10min bike, 10min of 15sec high resistance, 45sec moderate. 5min bike. core work

thursday- bw 224.5
UPPER
am-40mins mobility work

pm- bench 275x4, dropped to 245 and did 4x5
weight pullup- 5x5 w bw+35
flat db- 3x8 w 85’s, 1x12 w 65’s
db row- 3x15 70lb
overhead ext- 4x12, 55, 65,65,65

4x25 cable crunches.

friday morning, the ironman team did 15k w 40lbs kit, in boots

so i figured itd be a good idea to delay squats by a day to let the hips/back recover.

saturday
LOWER

squats- 3x3 375
dead 5rm- 475

lunge- bw 2x40
kb swing- 2x25 55lbs

shrugs 4x20- 100s
curls. 30x12, 35x10, 40x8, 45x8
face pulls- 4x15 90lbs

toe touches- 3x20
leg raises- 75

monday- so today was alll fucked up. ironman training is getting super fucking annoying

am- 7k run

2pm- 9k canoe on the river

8pm UPPER- bw-223

ohp- 155 5x5, 5lb pr surpising since i canoed for an hour and a half.
wide pulldown 155x15,15,15,12,11
cg bench 235x6,5,3 185x10 huge fail, i blame the canoe
seateds row- 150x12,12 165x12,12

lateral raise, 20s x15, 25s x12
pushdown- 115 2x20

didnt hit core, ran out of time. considering the sudden mass amounts of cardio i cant complain but still i wish it went better. ohp felt great, but cg bench was the shits, i hit 235 4x6 last week… o well. protein shake time!!

going to start doing my core work after the morning ironman training sessions, that way at night i can smash weights and thats it.

bushmans thursday (i described it in a earlier post) really wish i trained for more then a week for it but o well haha. i had no intention of even entering it. CO ordered me to, so nothing i can do. 31k is gunna burn alot of calories…

today—bw down to 222

am-9kn canoe on the river.

got a quick nap in at lunch and smashed calories all day hoping to make up for the extra training

pm- squat 360x5, 325 2x5, 255x10. wanted 3x5 with 360 but it was happening, barely got that first 5, back was fried and low energy

vertical jump- 4x4 basketball rim grabs
oh lunge- 2x20 steps w 60lbs
db stiff legs- 2x15 with 60’s

shrug 3x15 w 110’s
curl- 30x2x12, 35x10, 40x9
reverse pecdeck- 4x15 w 110

25 situps + 25 leg raises x4

CO can order you to do a race? Anything distance doesn’t sound fun.

sure can lol. thanks to 2nd place in the brigade crossfit competition in march,and 1st on the jump course fitness test in april. ive kinda become his fitness go to guy. wouldnt have bothered me 6 months ago but im not in shape for endurance shit anymore. and noone seems to understand that 1-2 hrs in the gym powerlifting a day doesnt mix with 4-8hr races…

rest day today, setup the stuff for the race and got our kit weighed. 31k race starting tomorrow at 7am…

THURSDAY- well the bushman went way better then expected, 75 competitors, and i finished 8th. race took 4hr 6mins for me. i was about 4 minutes from being 6th. but considering ive put on over 20 lbs and stopped doing cardio im more then impressed with top 10. but boy did it ever fuck me up lol

few blisters, traps and hips are just wrote off… o well.

FRIDAY- i did thursday upper session
bw-222

pause bench- 3x3 235, 255x1, 275x1, pr
pullups- 8,8,8,7
db flat- 70x12x3
wide pullldown- 120 3x20
over heaed ext- 70x3x15
laterals- 25’s 2x10

3x20 sprinter situps
1x30 v ups

SATURDAY- i was still sore but need to get some kind of squatting in, since monday am in a 20k run…

so here it is
squats- 325x5, 355x3, 325x5
dead- 515x1, 405x9

cable row- 150 4x15
shrugs- 70s 2x20
curls- 35’s 3x10

resting today, mondays gunna be rough…

Still hitting it hard I see, hopefully your CO will layoff after the race.

thanks haha me too, we’ll see though. 3 weeks and 3 days till the ironman, so just gotta gut it out for a bit. then back to purely focused on moving heavy shit.

this morning at 7am was 22k trail run, very flat ground. didnt time it but roughly 2hrs, give or take 10mins. and at 1400 hit the pool for an hour, laps w a variety of strokes, treading water, and more laps.

just smashed 2 cans of chili, and some protein. plans to have an hour nap, get a good meal in, probably steak and asparagus, then gym for ohp and bench assistance…

Good stuff.

mmatt- thanks brother

last nights upper session-
ohp- 160 1x5, 135 2x8
pullup- 3x5 b+40 bwx12
cg bench, 185x10, 205x8, 225x6
db row- 70 2x20
pushdowns- 125 3x15

today wasnt so bad. fuckin hurtin from yesterday thought, lats are wrote off.

anyway, am session- just stretching

mid day- 1.5 hrs canoeing. nothing intense, still wasting energy though

pm-
squat- 365x3, 305 2x6
db stifflegs- 70’s 3x15
hypers- bw+50 2x20
curls- 30x15, 40x10, 50x5, 30x15
shrugs- 90s x20, 100s x20
facepull- 95 3x15

100 situps

goals about 5000 cals a day, in an attempt to maintain bw and recovery. ive had 5 meals, and 2 protein shakes today, going to eat again before bed…

and today. on my routine it woulda been rest day… that didnt happen lol

am- 2k warmup run
5x 1000m hard, 500 easy
1.5k jog to the hill
5x50m hill sprints
1.5k jog back

total is roughly just under 13k. legs are fuckin done held a 4;10km pace of the 1000m hard parts, slow jogged the rest.

that ended around 945, stretched a bit, then food nap food.

1400- spin class. deadly. 1hr long, did 15min core work after. weighted situps and toes to bar.

going to type out my meals tonight and add it up, goals 5000 cals a day and 350+ grams protein.

and here we are-- a days feedings

645am- 1 cup milk, 2 scoops whey, 5g leucine, 1/3 cup blueberries- 400ish cal, 65g protein
745-10- running coach- workout described earlier
1015- 5 whole eggs, 8 whites, 3 strips bacon, 2 pieces ww toast- 900 cal, 70 protein
nap
1230- 1 can chili, 8oz lean beef added- 1000cals, 72 protein
1400- spin class for 1hr, 15mins core
1530- 2 scoops whey, 1 gatorade- 400cals, 55protein
1645- 5 eggs, 4oz leftover beef, 8 asparagus- 700cals, 55protein
2000- 4 stuff sole filets- 650cals, 68 protein
2200- before bed ill have- 4 tbsp peanut butter- 380cals, 16 protein

total- 4430 cals, 391 protein.
so i hit my protein count, but not calorie count. better take care of that tomorrow. picked up some steaks on sale, so ill be smashin the red meat for the next little while, as well as more chili and bread. ooo man im kinda likin all this training, little looser on the diet makes eating more fun lol.

here we go again

am- 45min canoe on river
lunch- 1hr stretch and foam roll

pm- bw-223
bench- pause 245 3x3, touch- 260x1, 270x1, 280x1
pullup- 4x8, 1x10(fail)

superset- cable row 150x12, bw dips x10. 4 times
over head ext- 75 2x12
laterals- 20s x12, 25s x10

2x max situp in 1min- 45/38

felt awesome tonight, not excited for tomorrow though. “mini ironman” aka- 16k w 35lbs, 4k w 35lbs and a canoe, 3k paddle, 3k w 35lbs. 26k total, all in boots.

friday- the mini ironman, 16k w 35lbs, 4k w 35lbs + canoe, 4k paddle. 3k w 35lbs - time - 3hrs 11min i finished 2nd of 25. smashed it. i had nothing left tho, passed 2 people in the last 1.5km

saturday-
squats- 335 2x5
dead- 505x1, 425x7
lunge- bw x40, bw x40

shrugs- 3x20, 100s
curls- 35x10, 40x10, 45x8, 50x6,
facepulls- 2x15 90lbs

sunday- finally a full rest dayy

and the new week of hell begins…