Hey All,
Long time lurker, decided to start a log to keep myself accountable.
A little bit about myself. I’m a 22 year old college senior and I hope to accept a commission when I graduate from the Marine Corps this spring. I’ve spent the past few years training for and completing OCS. My focus for a long time was on running and body weight fitness, and after finishing OCS this summer, I changed my focus on getting my strength back up. While I have gotten stronger, some of my other goals (namely, run time and leanness) have started to dwindle. I just got back from Spring Break and I have six weeks left in the year, and I’ve decided to turn it up a notch and really see what I can accomplish over the next few weeks.
I’ve been running a slight modification of 5/3/1 for quite some time, with a little more of an emphasis on pulling exercises and now I’ve decided to use CT’s Strength Circuits as the basis for my new workouts. I ran a two week trial build up with lighter weight than he prescribed of it and I really liked how it was going.
I don’t use supplements aside from whey protein powder, so I will only be doing the circuits three days a week on M/W/F, with a recovery day on T/H. Saturday I run a little PT program for all of the other candidates in the area and we do Crossfit/Military style workouts. Sunday is off. I also decided to set up two different circuits and alternate them by week in an A/B/A, B/A/B fashion.
My circuits and the maxes I will be basing my training maxes off of are;
A
Cleans- 205
Squats-325
Bent Row-245
Press- 155
Straight Leg Deadlift-255
B
Snatch-155
Deadlift-405
Bench- 275
Pull Ups- N/A (10/8/6/4/2 reps, increasing weight every week)
Front Squat-225
After the workouts, I will do a little extra work on arms and abs. Overall, including warm up, setup, and cool down, the workouts take me a little less than an hour and a half.
I will use 75% of my TM for the first set, 4 at 80%, 3 at 85%, 2 at 90%, and 1 at 95%. For the first of each workout, my TM will be 90% of my max, and in each subsequent workout, I will increase the percentage by 2%.
I will perform the strength workouts in the morning, and on MWF nights I will head to the gym and go do cardio. The plan is to go for a 20 minute run, then do a couple 3-4 minute rounds on the heavy bag. On my recovery days, I will be completing a swimming workout. I’m a former college swimmer, and I find it really helps to stretch me out and loosen up without affecting my recovery. Sundays I take completely off.
My current stats are
Height- 5’9’’
Weight- 205 lbs
I’ll be taking a picture later tonight and posting it, as well as progress reports every two weeks. I know this was long winded but I wanted it all written out. Thanks for reading and wish me luck.
