Menace II - Plunging to Megadeath

Training Logs
1

Inspiration for the title:

Hey guys! I’ve fallen off the wagon somewhat with my previous log so I thought I’d start anew for the two people who actually read this lol.

Starting PRs (some of these aren’t recent so they could be higher or lower):

  • Bench: 315
  • Box Squat: 385
  • Deadlift: 405
  • Overhead Press: 200 (current: 205, 2021-11-03T04:00:00Z)
  • 12 Mile Ruck Time: 2:13
  • ACFT: 550

Current Goals:

  • Bench: 365
  • Box Squat: 455
  • Deadlift: 500
  • Overhead Press: 225
  • 12 Mile Ruck Time: 1:55
  • ACFT: 600

Programming:
My programming will be a conjugate split inspired by Dave Tate, MTN Tactical, MythicalStrength, Matt Wenning and a few others:

  • Mon. - ME Lower
  • Tue. - Lower Conditioning
  • Wed. - ME Upper
  • Thu. - Upper Conditioning
  • Fri. - DE Lower
  • Sat. - DE Upper
  • All Mornings - Running/ROTC PT

Lower Body ME Exercises and PRs:

  • Box Squat: 385
  • SSB Box Squat
  • Front Box Squat: 300
  • Anderson Squat: 315
  • Deadlift: 405
  • Deficit Deadlift: 385
  • Trap-Bar Deadlift: 400
  • Block Pull

Upper Body ME Exercises and PRs:

  • Bench Press: 315
  • Fat Bar Floor Press: 255
  • Dead-Stop Bench Press
  • Incline Bench Press: 240
  • Swiss Bar Bench Press: 290
  • Overhead Press: 205
  • High Incline Pin Press: 185
  • Klokov Press: 205

I’m open to any feedback y’all can give me. Without further ado, here is day one…

3 Likes
2

Dude, that means a ton to be included. Get after it!

2 Likes
3

2021-10-06T04:00:00Z: Max Effort Lower

A1: Seated Leg Curl
85x25x4

A2: Crunch Machine
160x25x4

A3: Sled Push
200x25x4

B: Deadlift
135x5
185x3
225x3
275x2
315x1
345x1 (added belt)
365x1
385x1
405x1 (PR)
245x3x4 (beltless)

A nice PR. Been doing a lot of upper back work lately so thats probably what contributed to this.

C: GHR
BWx5
BW+red band x5x3

D: Barbell Back Extension
25x10
45x12x3

E: Kroc Row
50x10
75x10
95x9

Not really feeling these today. Hands were still raw from deads.

F: Single-Arm Machine Low-Row
90x10
135x8x3

G: Ab Wheel Rollout
BWx10x3

Notes
Trying to play catchup from last week so thats why I’m doing this later in the week. Solid training overall.

2 Likes
4

Thanks bro! It means a ton to have you post here lol.

1 Like
5

2021-10-07T04:00:00Z : Max Effort Upper

A1: Tricep Pushdown
80x25x4

A2: NG Lat Pulldown
85x25x4

A3: DB Overhead Press
30x25x4

B: High Incline Pin Press
45x10
95x5
115x3
135x3
155x2
175x1
185x1 (PR)
135x5x3

PR was an insane grinder. Probably a ten second rep.

C: Dips
BWx10
45x10x5

D: EZ Overhead Tricep Extension
45x15x3

E: Fat Bar Pull-up
BWx5
25x10, 7, 5, 3

F: Iso-Lateral Machine High Row
90x10
225x5
270x8x3

G: EZ Reverse Cable Curl
50x15x3

H: Cable High Pull
60x15x3

1 Like
6

This seems a bit disproportional for most people. I am good at benching, but my bests were 385 bench, 600 lb deadlift. I think you could probably increase your goals on that deadlift a bit (unless you have T-rex arms). Maybe think about putting more effort into that lift, as I think you could make a lot of progress with it given your other lift strength.

1 Like
7

:open_mouth:

1 Like
8

Haha I’m definitely a member of short arm gang. But you’re right that in that I should probably raise my deadlift goal a bit. I’ll do that.

I can say the same about your deadlift, bro!

2 Likes
9

2021-10-08T04:00:00Z : Dynamic Effort Lower

A1: Sled Push
175x25 steps
220x25 steps
265x25 steps
310x25 steps

A2: Seated Leg Curl
70x25
85x25
100x25
115x25

A3: Crunch Machine
140x25
170x25
190x25
210x25

B: Dynamic Box Squat
45x10
135x3
185x3x8 (EMOM45)

Will probably get some cheap bands so I can do these banded.

C: Dynamic Trap Bar Deadlift
150x3
200x3x8 (EMOM45)

D: GHR
BWx15, 12, 9

E: 1-Leg DB SLDL
20x8
40x8x3

F: Yates Row
135x15x3

G: Decline Sit up
BWx15x3

H: Conditioning
DB farmers walk @ 50 for max distance in 5 min - 10 total laps completed.

This was nice and really blew up my forearms. Will likely do more farmers walk and sled drag variations in my conditioning, especially considering I do them for the Sprint - Drag - Carry portion of the ACFT.

2 Likes
10

2021-10-09T04:00:00Z: Dynamic Effort Upper

A1: Tricep Pushdown
70x25
80x25
90x25
100x25

A2: Machine Row
85x25
100x25
115x25
130x25

A3: Incline DB Press
40x25
50x25
55x25
45x25

Dynamic Bench Press
45x10
95+red bands x5
135+red bands x3x3 (medium grip)
135+red bands x3x3 (close grip)
135+red bands x3x3 (wide grip)

C: Dip
BWx10
50x10x5

D: Chin-up
BWx5
35x10, 8, 7

E: Iso-lateral Lat Pulldown
85x10
115x5
150x8x3

Notes
Cut it short today cause I had to get back home to my parents for fall break.

2 Likes
11

2021-10-10T04:00:00Z : Conditioning

A: Warm Up
30’ squat hold
30’ dead hang
30’ squat hold

B1: High Handle Trap Bar Deadlift
140x5
210x37 (HICT)

B2: Bench Press
45x10
135x37 (HICT)

Notes
Wanted to do something different so I decided to try the workout in this article out. Labeled it as HICT cause it seemed vary similar to it. Overall pretty fun but probably not something I’ll do really often.

1 Like
12

2021-10-11T04:00:00Z: Upper Conditioning

A: Tabata Burpees
50 total reps

Notes
Still at my parents for fall break so I decided do something quick but hard. Tabata burpees never disappoint; breathing is still raspy lol. Gonna hit max effort lower tomorrow.

2 Likes
13

2021-10-13T04:00:00Z : Max Effort Lower

A1: Lying Leg Curl
50x25x4

A2: Crunch Machine
160x25x4

A3: Sled Push
220x25x4

B: Dead-Stop Pin Squat
45x10
135x5
185x3
225x3
275x2 (added belt)
315x1 (PR)
335x0
205x5x3 (beltless)

Did these from the bottom from about parallel. Definitely a tough exercise with a lot of room for me to improve.

C: GHR
BWx3
BW+red band x6x4

D: Backwards Belt Sled Drag
85x25 steps
130x25 steps
175x25 steps
220x25 steps
265x25 steps x3

Doing this as an experiment to see if I want to add them to my warmup before deadlifts. Will definitely be doing that.

E: Iso-Lateral Machine Low Row
90x8
180x8
230x8x4

G: Ab Wheel Rollout
BWx10x5

H: Conditioning (Tabata Thrusters @ 95)
33 total reps

Notes
Finally got max effort lower in lol. I have a hectic schedule this week but it should be smoothed out by next week. Max effort upper is tomorrow.

2 Likes
14

2021-10-14T04:00:00Z : AM Ranger Challenge PT

Running
2 miles moderate
60s hard/120s easy x10

1 Like
15

2021-10-14T04:00:00Z: PM Max Effort Upper

A1: Machine Tricep Press
70x25x4

A2: Wide Grip Lat Pulldown
80x25x4

A3: DB Incline Bench Press
45x25x4

B: Incline Bench Press
45x10
95x5
135x3
185x3
205x1 (wrist wraps added)
225x1
240x1 ( PR )
250x0
185x8+2+2+2+1 (rest-pause, no wrist wraps)

Need to not make a habit of failing. Do need to make a habit of rest-pause sets for supplemental work.

C: Dips
BWx5
35x5
55x10x5

D: EZ Overhead Tricep Extension
45x15x3

E: Fat Bar Pull-up
BWx5
25x11, 9, 5

Gonna move up in weight next workout.

F: Iso-Lateral Machine High Row
90x10
225x5
270x8x4

G: Incline DB Curl
25x5
30x8x3

H: Cable High Pull
50x10
70x15x3

Conditioning (Tabata DB Snatch @ 35, Alt. Hands Every Round)
80 total reps

3 Likes
16

2021-10-15T04:00:00Z : Dynamic Effort Lower

A1: Sled Push
185x25 steps
285x25 steps
310x25 steps
330x25 steps

A2: Lying Leg Curl
40x25
50x25
60x25
70x25

A3: Crunch Machine
170x25
180x25
190x25
200x25

B: Dynamic Box Squat
45x10
135+red bands x3
155+red bands x3x8 (EMOM45)

C: Dynamic Trap Bar Deadlift
150x3
180+red bands x3x8 (EMOM45)

Notes
Short and sweet lower body.

1 Like
17

2021-10-17T04:00:00Z : Dynamic Effort Upper

A1: Tricep Pushdown
80x25
90x25
100x25
110x25

A2: Wide-Grip Lat Pulldown
90x25
105x25
120x25
135x25

A3: Low-Incline DB Press
50x25
55x25
60x25
65x25

B: Dynamic Bench Press
45x10
95+red bands x5
135+red bands x3
155+red bands x3x3 (medium grip)
155+red bands x3x3 (close grip)
155+red bands x3x3 (wide grip)

C: Dip
BWx10
35x10
60x10x5

D: Neutral-Grip Lat Pulldown
100x15
110x12
120x10
140x8
160x6

E: Face Pull
50x35x4

1 Like
18

2021-10-18T04:00:00Z : Aerobic Conditioning

Running
3.75 miles moderate

1 Like
19

2021-10-18T04:00:00Z : Max Effort Lower

A1: Backwards Belt Sled Drag
220x25x4

A2: Lying Leg Curl
50x25x4

A3: Crunch Machine
170x25x4

B: Deficit Deadlift
135x5
185x3
225x3 (switch to mixed grip)
275x3
315x1 ( added belt)
345x1
365x1
385x1 (PR)
255x3x5 (beltless)

Deadlifts feeling super strong, feel like I could’ve done more.

C: GHR
BWx3
BW+red band x6x4

D: Barbell Back Extension
25x6
45x12, 10, 8

E: Duck-Stance Leg Press
90x10
180x10
270x20x3

E: Machine T-bar Row
45x15
90x12
135x10
160x8
180x6

Not gonna lie I did these with pretty sloppy form. Will probably just stick to barbell and dumbbell rows.

F: Iso-Lateral Machine Row
90x8
180x15x3

G: Ab Wheel Rollout
BWx5
10x10x3

H: Conditioning (Max Mini Leg Blasters in 5 min)
5 total mini leg blasters

Fuck these.

2 Likes
20

2021-10-19T04:00:00Z: AM PT

Battalion PT
Sprinter drills, suicides, and hill sprints

1 Like