T Nation

Menace Training Log

8/14: APFT

Push-ups
75 in 2 minutes (100/100)

Sit-ups
80 in 2 minutes (100/100)

Run
2 miles in 13:57 (86/100)

Notes
Pretty good but not what I was aiming for. Have another one this weekend where I’ll have to get 90-90-90 for a hard event to get into my ROTC tactics club so I’m sweating it a little.

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8/18: Running

Pretty good first day of classes. We’ll see how long this lasts lol.

8/18: Max Effort Upper

Warm Up
SkiErg Fish Game
Simple 6

A: Pause Floor Press
45x10
95x5
135x3
185x2
205x1
225x1
245x1
265x1

265 was a grinder.

B: Band Pushdowns
black band x100 total reps

C: Band Face Pulls
black band x100 total reps

Notes
Took it easy again cause I got a PT test I got to get a 90-90-90 for this weekend in order to tab for my tactics club. I promise I’ll get back to it hard next week haha.

8/24: Running

8/25: AM Running

8/25: PM Max Effort Lower

Warm Up
SkiErg Fish Game
Agile 8

A: Deadlift
45x10
135x5
225x3
275x1 (added belt)
315x1
335x1
365x1
385x1

B: KB Split Squat
52/hand x10x3

C: GHR
BW+purple band deload x12x3
BW+red band deload x6

D: Ab Circuit- 3 times through
Sprinter Sit-up x10
V-Up x10
Toe Touch x10
Hip Raise x10

Notes
Had a crazy past few weeks with ROTC stuff but now I’ll be back to regularly tracking my workouts on here. I now have PT in the mornings so I’ll do my running work after that.

8/26: Repetition Effort Upper

Warm Up
SkiErg Fish Game
Simple 6

A: Bench Press
45x10
95x5
135x5
185x10x3

Was feeling kinda meh today so I just decided to take it easy and not go to complete failure.

B1: Chin-ups
BWx5
35x10x3

B2: Band Pull Apart
blue band x12x3

C: Lean Away Lateral Raises
30x9x3

D1: Tate Press
35/hand x10x3

D2: Kettlebell Shrug
70/hand x10x3

E: Plate Pinches
35/hand x40s x3

8/28: Max Effort Upper

Warm Up
5 min Easy Assault Bike
Simple 6

A: Overhead Press
45x10
65x5
95x3
115x2
135x1 (added belt)
155x1
175x1
185x0

: (

B: Dips
BWx10
25x5
45x5
70x10x3

C1: Yates Row
45x10
135x5
185x8x3

C2: Face Pull
purple band x12x3

D: BB Pause Shrug
185x10x3

E: BB Curl w/ Fat Grips
45x5
65x8x3

F: Assault Bike
20/10 Tabata

Ouch.

Notes
Another meh workout. Hopefully this means a good workout is on the horizon.

1 Like

Most days will be pretty mediocre. That’s what makes the great sessions great imo

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8/21: Max Effort Lower

Warm Up
SkiErg Fish Game
Limber 11

A: Box Squat
45x10
95x5
135x3
185x2
225x1 (added belt)
275x1
305x1
335x1 (PR)

Went pretty smoothly although for future reference I should probably sit on the box more.

B: High Deficit KB Split Squat
44/hand x8x3

C: GHR
BWx8,5,5

Finally starting to get stronger with these.

D: Modified Reverse Hyper
blue band x20x4

Using John Rusins way to do RHs using bands and a GHD and I gotta say it’s pretty effective. Huge low back pump.

E: Standing Abs
purple band x25x3

F: Band Seated Hamstring Curl
red band x100 total reps

G: Band Pull Through
red band x100 total reps

Notes
Much better workout today, thanks for the morale boost @sgaw10 ! Starting a new cycle and I’m going to be following a box programming template for assistance and dynamic effort work. Much more hamstring and low back work which is what I need right now as those are both weak areas for me. Really like the high rep injury prevention work at the end.

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9/1: Dynamic Effort Upper

Warm Up
Simple 6

A: Speed Bench
45x10
95x5
140x3x3 (medium grip)
140x3x3 (close grip)
140x3x3 (wide grip)

First time ever doing DE bench. Went good. Gonna follow a 50-55-60 percentage scheme with straight weight and trade out with RE effort every three weeks.

B: Pause Dips
BWx5
45x5
70x8x3

C: Pull-ups
BWx3
25x3
70x6,3
52x3,6

Realized I picked too heavy a weight for the progression and went down halfway through.

D: Strict BB Rows
45x10
95x5
135x10x3

i.e. barbell rows with my head on a box in front of me. Isolated the lats really well.

E: Lateral Raises
25x12x3

F: High-to-Low Band Chop
red band x15x3

G: Band Pushdowns
red band x100 total reps

H: Band Curls
red band x100 total reps

I: Post-Lift Running
5x400m hard

Rainy outside : (

Notes
Gonna start doing set cycling for assistance exercises (i.e. week one 3 sets, week two 4 sets, week three 5 sets, week four 5-6 sets).

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9/4: Max Effort Upper

Warm Up
SkiErg Fish Game
Simple 6

Close Grip Incline Bench
45x10
95x5
135x2
185x2
205x1
225x1
245x1
255x1

A fast 10 lb PR with a closer grip? I’ll take that any day.

Tate Press
45x10
65x10x3

Ring Push-ups
BWx15
35x10
70x10x3

Lean Away Laterals
35x12x3

Chin-ups
35x8x3

Dave Tate Pushdowns Thingys
red band x100 total reps

Didn’t really like these and probably won’t be doing them again.

Face Pull
red band x100 total reps

Notes
Good workout. Gonna start posting videos once I can figure out how to upload them from my phone lol.

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9/7: Max Effort Lower

Warm Up
agile 8

Low Handle Trap Bar Deadlift
45x10
135x5
225x1 (added belt)
275x1
315x1
365x1
385x1

Single-Leg Leg Press
45x10
135x10
205x10
185x10x3

Had to drop the weight after the first set. Just recording plate loaded exercises like a barbell (i.e. nothing is 45, two plates is 225, etc.)

Hyperextension
25x15
50x15x4

Captains Chair Leg Raises
BWx15x4

Band Pull Through
black band x100 total reps

Seated Band Leg Curl
black band x100 total reps

**Switched to a new gym today because of how expensive the CrossFit place is. Not much of a downgrade however, still a pretty hardcore gym. **

9/8: Dynamic Effort Upper

Warm Up
SkiErg Fish Game
Simple 6

Bench Press
45x10
95x5
135x3
155x3x8 (DE)

Overhead Press
45x10
65x5
95x3x8 (DE)

Gonna start doing DE OHP in addition to bench.

Incline Dumbbell Bench Press
50s x10
80s x6x3

Tate Press
45s x8
65s x8x3

Lateral Raises
30x10x3

1.25 machine row
60x10
100x8
140x8x3

i.e. doing a short pulse at the top of the movement.

Tricep Pushdown
30x50 total reps

Facepull
30x100 total reps

Post-Lift Running
3 mile base run

Notes
Started talking to my schools cross country/track coach and I’m gonna be more structured and frequent with my running. Gonna get that 13:00 two mile if I die haha.

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9/14: Max Effort Upper

Warm Up
Simple 6

Bench Press
45x10
95x5
135x3
185x2
225x1
245x1
275x1
295x0 : (
275x1

Dips
BWx10
45x5
70x10x3

Skullcrushers
25x10
45x10
65x8x3

DB Front Raises
30x10x3

**NG Chin-ups **
BWx5
45x6x3

Post-lift Running
3 mile base run

Notes
Another kinda crappy upper body workout. Just gotta keep plugging, sleep hard, and eat more to counteract all the extra running I’m doing.

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9/22: Lower Body (Deadlift Focus)

Warmup
SkiErg Fish Game
Agile 8

Broad Jumps (slight incline)
BWx5x8

Trap Bar Deadlift
45x10
135x5
185x5
205x3
225x5 (added belt)
265x5
295x5
225x5x5 (beltless)

Seated Hamstring Curl
50x10
100x8x3

Hack Squat
45(sled)x10
135x10
185x10x3

Straight Leg Raises
BWx15x3

Notes
Gonna start doing 5/3/1 for awhile cause I’m realizing that I’m simply not advanced enough for a westside template. Just gonna do the program plus a simple fsl 5x5 with all my lifts. Gonna start being more diligent about tracking too as I’ve been slacking lately.

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9/23: Upper Body (Bench Press Focus)

Warm Up
SkiErg Fish Game
Simple 6

Plyo Pushup
4" x5x7
8" x5

Bench Press
45x10
95x5
135X5
165X5
185x5
215x10
165x5x5

DB Incline Bench
50x10
75x8
75x5
50x10

*I suck at dumbbell bench and I’m just gonna have to accept it : ( *

Skullcrusher
25x10
45x10
65x10x3

Machine Low Row
100x10
135x10x3

Really felt this in my rear delts more then my lats

Post Lift Running
3.1 mile base run

Notes
Good rest and nutrition today. Great workout today.

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9/25: Lower Body (Squat Focus)

Warm Up
SkiErg Fish Game
Agile 8

Box Jumps
20” x4
24” x4
30” x4
36” x4
40” x4

TnG Box Squat
45x10
135x5
155x5
185x5
205x5
225x5
265x5
205x5x3

Dips
BWx5
45x5
70x6x5

Cable Pushdowns
80x10
100x10
120x6x5

90 total reps for push.

Seated Cable Row
60x10
100x10
130x6x3

Preacher Curls
25x10
45x10
65x6x3

76 total reps for pull.

Hypertension
25x10
50x10
75x6x3

Ab Wheel Rollout
BWx10x5

88 total reps for legs/core.

Post-Lift Cardio
5.5 Mile Ruck March

Notes
Great sleep last night and a pretty good workout. Love the more full body nature of 531 assistance work. If anyone is wondering I’m following the Original 531 with FSL 5x5 template from 531 Forever. Due to a high volume of running I’m gonna do 3x5 FSL like Jim recommends.

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9/26: Upper Body (OHP Focus)

Warm Up
SkiErg Fish Game
Simple 6

Overhead Med Ball Toss
10x20 total reps

Overhead Press
45x10
65x5
85x5
95x3
105x5
115x5
135x10
105x5x3

Incline DB Press
25x10
50x10
70x6x3

Skullcrusher
25x10
45x10
75x6x3

76 total reps for push.

Chin-up
BWx5
25x5
45x6x3

Rear Lateral Machine
55x10
75x10
95x6x3

66 total reps for pull

Single-Leg Leg Press
135x10
185x6x3

Seated Hamstring Curl Machine
65x10
85x10
105x6x3

66 total reps for legs/core

Post-Lift Cardio
4 mile base run on treadmill.

Notes
Pretty good workout. Had good nutrition and sleep going into it.

9/28: AM Cardio

Running
60/120s for 24 minutes