T Nation

Menace Training Log

Hey everyone. I’ve been bad about tracking my training as of recent so I thought I’d start a log here to motivate me. I am a 21 year old college student and currently a contracted ROTC cadet with aspirations of becoming an officer. I’m around 180 lbs and am 5’9”. I’ve lifted since I was 14 and have done sports like wrestling and track. Wish to increase my strength to pre-rona levels as well as increase my endurance for the army. Big goals right now include a 405 box squat, 405 deadlift, 315 bench, 135x3 weighted pull-up, and a 13:30 2 mile run before the year is out (currently at 315, 365, 275, 90x5, and ~14:00ish). I plan to achieve these goals before December. I’m training at at CrossFit gym where I will be running WS4SB M/T/Th/F then doing CrossFit classes W/S. Mornings will be running following an 80/20 model. Sunday’s are completely off. Any thoughts, criticism, or feedback on my training is greatly appreciated, especially from those who’ve been around the block a few times.

7/21 training: Max Effort Lower

Box squat (12” box)
45x10
95x5
135x3
185x3
225x1 (added belt)
245x1
275x1
295x1
315x1

Kettlebell split squat
52/hand x7x3

Glute-ham raise
BW-purple band x8x3

Core circuit:
3 sets of:
15 GHR sit-ups
20s GHR sit-up hold
25 back raises
30s back raise hold

Afterward:
Running, 12 sets of 90s hard followed by 120s of walking

7/28: AM Running

Following along. Nice goals! I’ve always been interested in trying this program one day. Is this WS4SB3?

You betcha! I’m gonna follow the standard template for a few weeks then maybe modify with some stuff from elitefts and box programming.

7/28: PM Repetition Effort Upper

Weighted dips
BWx5
25x5
45x21,14,10

Weighted pull-ups
BWx3
35x9,8,8

Lean away lateral raises
25x12x3

Had to go to work at this point so I finished my workout later on my break (my job is right next to the gym haha).

Superset:
Kettlebell pause shrugs
70/hand x15x3
DB curls
35x12x3

Plate pinches
35x30sx3

7/29: CrossFit WOD

Warm up

15 mins of double under work (was able to work up to 3 DUs in a row, kinda shit but not bad for my first time trying)

WOD: 5 rounds for time
15 Overhead Squats at 65lbs
400m run
(Completed in ~16:30)

7/30: Dynamic Effort Lower

Standing Box Jumps
30”x3
33”x3
36”x3x6

Front Foot Elevated KB Split Squat
44/hand x7x3

Glute Ham Raise
BW+Purple Band Deload x9x3

GHR Sit-up
BWx10
10x10x3

Add to my goals that I want to be able to do 10 GHRs with my bodyweight as I am terrible at them lol. Anybody got any tips for GHRs?

7/31: Post-lift Running

I’m Denny Browning if anyone wants to follow me on Strava. Is there a Strava club for T nation?

7/31: AM Running

7/31: PM Max Effort Upper

Pull-up:
BWx5
25x3
50x3
75x2
90x1
105x2

Tried to go for three on this but missed : (

Ring push-up:
BWx5
44x22,18

Superset:
Kettlebell dead stop row
70x12x3
Band face pull
Purple band x12x3

Barbell pause shrug
185x8x3

Barbell curl
75x8x3

8/3: Max Effort Lower

Deficit Deadlifts
135x5
185x3
225x1
275x1 (added belt)
315x1
335x1
365x1

KB split squat
52/hand x8x3

GHR
BW+purple band deload x10x3

Core circuit, 2 sets of 10 each:
Sit-ups
Leg raises
V ups
Hip raises

Conditioning:
5 Airdyne intervals of 3:00 hard, 4:00 easy

Going through some hard personal shit rn. Feels good to get to the gym and work on my shitty deadlift.

8/4: Repetition Effort Upper

Warmup (trying to get better at doing this cause I usually skip lol):
SkiErg fish game for 4 mins
Simple 6

Flat Dumbbell Press
65/hand x20,16,15

Superset
Chin-ups:
BWx5, 35x9x3
Face pulls:
Purple Band x12x3

Lean-away Lateral Raises:
30x8x3

Superset
KB 3ct Pause Shrug:
70/hand x10x3
DB Hammer Curl:
45/hand x8x3

Plate Pinches (these were a doozy):
35x35sx3

Probably my favorite day of WS4SB cause of the sick pump. Be back with my run in about 30 mins.

Nice little run. About to finish the Dune audiobook I’m listening to.

8/5: Running

Gonna try a new format in case the two people who read this are wondering lol.

8/6: Dynamic Effort Lower

Warm Up
SkiErg Fish Game (Score 1950)
Agile 8

A: Overhead Med Ball Toss
10x3
20x3x7

B: Front Foot Elevated KB Split Squat
44/hand x9x4

C: GHR
Purple Band Deload x12x4

D: Kneeling Ab Wheel Rollout
BWx10x4

E: Post-Lift Running
~2 miles of speedwork. Garmin ran out of power halfway through and it started thunderstorming so lots of fun lol.

2 Likes

8/20: Max Effort Upper

Warm Up
SkiErg Fish Game
Simple 6

A: Bench Press
45x10
95x5
135x3
185x3
205x1
225x1
245x1
275x1
280x1

275 felt really heavy cause the J hooks were set too high. Decided to cut my losses and just go for a 5 lb PR with 280. Better then nothing I guess.

B: Neutral Grip Dumbbell Floor Press
65/hand x20,16

C1: KB Row
70/hand x12x3

C2: Face Pull
Green Band x12x3

D: Barbell 3ct Pause Shrug
185x9x3

E: Barbell Curls
75x9x3

Had to rush the last two exercises cause I needed to get to work. Going on a nice, long run tomorrow.

2 Likes

8/9: Long Run

12 miles in around 2 hours.

2 Likes

8/10: Max Effort Lower

Warm Up
SkiErg Fish Game
Agile 8

Front Box Squat
45x10
95x5
135x3
185x2
205x1 (added belt)
225x1
245x1
265x1
275x1

Band Pull Through
Purple Band x100 total reps

Notes
Took it easy on accessories because I’m tapering for an APFT this Friday. Gonna take a diagnostic test to see where I’m at tomorrow. I guess I’ll see if all this running I’ve been doing this summer has done me any good. Hoping to score 100-100-90 at least.

1 Like

8/14: Easy Taper Workout

Pushups
BWx17 (in 30s)

Sit-ups
BWx20 (in 30s)

Running
1 mild easy

Notes
Continuing to take it easy for my pt test. Probably gonna do an easy walk and some stretching tomorrow.

1 Like