The Manifesto of a Supersoldier In Training

IN

P.M. 3 July 2013 - Distance Run

Distance: 3.32 miles
Time: 28 minutes

Summary: Still trying to find a little faster pace. I’m going to have to download some cadences so I can get that 8:00/mile pace down for my long(er) runs. Eventually when I get better at running, I can work towards dropping the pace down to 7:00/mile.

CS

A.M. 4 July 2013 - Deadlift: Week 1, Day 3, Cycle 3

Warm-up

  1. PVC roll everything
  2. Stretching
  3. Agile 8

Box Jumps
6 X 3 X 32" (75%)

Deadlift
2 X 5 X 135
1 X 3 X 225
1 X 5 X 250 (65%)
1 X 5 X 290 (75%)
1 X 5 X 325 (85%)

Notes: I probably had 8-9 in me if I really wanted to push it.

Walking Dumbbell Lunges
1 X 10 X 25s (each leg)
2 X 10 X 30s (each leg)

Pull-throughs
3 X 12 X 96

45 Degree Back Raises
3 X 12 X BW +15

Decline Sit-ups
4 X 10 X BW +10

Summary: I was a little pressed for time today since the gym closed early because of the holiday, but I got my work done and got out. Satisfied with how I performed today.

CS

P.M. 6 Jul 2013 - Overhead Press: Week 1, Day 4, Cycle 3

Warm-up

  1. PVC roll everything
  2. Stretching
  3. Shoulder stuff

Overhead Press
2 X 10 X 45
1 X 5 X 75
1 X 5 X 105 (65%)
1 X 5 X 120 (75%)
1 X 5 X 140 (85%)

Incline Dumbbell Bench Press (Palms in)
1 X 12 X 40s
1 X 12 X 45s
2 X 10 X 55s

Neutral Grip Pull-ups/Reverse Dumbbell Flies Superset
3 X 6 X BW/3 X 12 X 10s

Seated Dumbbell Shoulder Press
1 X 12 X 50s
1 X 12 X 55s
1 X 10 X 60s
1 X 8 X 65s

Dumbbell Shrugs/Incline EZ Bar Skullcrushers Superset
3 X 12 X 85s/3 X 15 X 45

Summary: Today was an “okay” workout. I’ve got to figure out how to engage my triceps more on this day.

CS

A.M. 7 Jul 2013 - Squat: Week 2, Day 1, Cycle 3

Warm-up

  1. PVC roll everything
  2. Stretching
  3. Agile 8

Weighted Box Jumps w/ 20 lb. Vest
1 X 2 X 20"
1 X 2 X 24"
1 X 1 X 28"
5 X 2 X 32"

Notes: Solid jumping today. No troubles.

Squats
2 X 10 X 45
1 X 5 X 95
1 X 3 X 135
1 X 3 X 185
1 X 1 X 225
1 X 3 X 250 (70%)
1 X 3 X 280 (80%)
1 X 3 X 315 (90%)

Notes: These felt kind of slow. I think it’s because of my increased running volume and probably some form breakdown, too. I’ll reexamine my form and see what I can work on.

Walking Barbell Lunges
2 X 12 X 65 (each leg)

Glute-ham Raises
3 X 5 X BW

Summary: I got called into work in the middle of my workout because of some scheduling conflicts with my co-workers, so I called it here. It’s whatever, though. I got my work done and got out.

CS

P.M. 11 Jul 2013 - Deadlift: Week 2, Day 3, Cycle 3

Warm-up

  1. PVC roll everything
  2. Stretching
  3. Agile 8

Deadlift
2 X 5 X 135
1 X 3 X 225
1 X 3 X 270 (70%)
1 X 3 X 310 (80%)
1 X 5 X 345 (90%)

Notes: These felt really fucking good today, so I pushed for a couple of extra reps. I think I definitely could’ve banged out 8-10, but I didn’t wanna push it just yet. These were the best deads I’ve had in a while.

Bulgarian Split Squats w/ Front Foot Elevated
2 X 10 X 25s

Pull-throughs
1 X 12 X 60
1 X 12 X 75
1 X 12 X 90

45 Degree Hyperextensions
3 X 12 X BW +15

Decline Sit-ups
4 X 12 X BW +15

Summary: Pretty solid workout. I was very happy with how the deadlifts went. I wasn’t able to get my jumps in because I got out of work around 4, and that’s when all the CrossFit classes are there; all of the good jumping boxes are in the CrossFit room, so I wasn’t able to jump. Oh well, I’ll get back at it next week.

CS

A.M. 12 Jul 2013 - Overhead Press: Week 2, Day 4, Cycle 3

Warm-up

  1. PVC roll back
  2. Stretching
  3. A whole bunch of shoulder shit

Overhead Press
2 X 10 X 45
1 X 5 X 75
1 X 3 X 95
1 X 3 X 115 (70%)
1 X 3 X 130 (80%)
1 X 6 X 150 (90%) PR?
—Joker Sets—
1 X 3 X 160
1 X 1 X 175
1 X 1 X 185* PR at this body weight.

Notes: I was lifting with one of my friends that I hadn’t seen in a while, so we decided to push each other and do some Joker sets as outlined in Wendler’s new book. It felt good to get some more heavy work in after training sub-maximally for the past few months. Before, I had pressed 185, but that was when I was about 10 lbs. heavier, so that’s a bodyweight overhead press for me, which is also a PR, so I’ll take it.

Incline Dumbbell Bench Press (Palms in)
3 X 15 X 55s

After that I did some rear delt flyes, a billion face pulls, and some skullcrushers that I really don’t feel like trying to log right now, but I got my shit done. Solid day today.

CS

Went to the gym today and maxed on box jumps. Nailed 42" and probably had another 1-2 inches to spare, but didn’t push it. I hit my 5/3/1 sets for squat and left. In my next post, I’m going to detail my plans for my training in college.

CS

Going to test my 2-mile run tonight. We’ll see how this goes.

CS

Okay, so I promised I would outline my new training program for while I’m at college, so here it goes.

For the first week I’m at school, I have FROG (Freshman Recruit Orientation Group) week, where they basically kick my ass for 5 days and then send me off to classes the next day. I have FROG week from 13 Aug to 18 Aug and start classes on 19 Aug. So the week that I have my first classes, I’ll take off from lifting so I can rest, relax, recover, and get into a routine with my classes and all that.

Once I’m done with my first week of classes, I’ll take the following week to max out on the four main lifts and use 85% of those for my training maxes when I beginning running the Juggernaut Method. I’m using 85% because I’ll have PT in the mornings on Monday, Wednesday, and Friday. The other four days of the week will be my lifting days.

So here’s what my lifting schedule will look like.

Sunday - Squat

A) Box jumps
B) Squat
C) Unilateral movement
D) Hamstrings
E) Lower back
F) Weighted abs

Tuesday - Bench Press

A) Med ball throws
B) Bench press
C) Repetition exercise
D1) Horizontal pulling
D2) Rear delts
E) Traps
F) Arms

Thursday - Deadlift

A) Weighted box jumps
B) Deadlift
C) Unilateral movement (with added ROM)
D) Hamstrings
E) Lower back
F) Weighted abs

Saturday - Overhead Press

A) Med ball throws
B) Overhead press
C) Repetition exercise
D1) Vertical pulling
D2) Rear delts
E) Shoulder shocker
F1) Traps
F2) Arms

Most of my assistance work will be variations of bodyweight movements. I’m going to try and do push-ups, sit-ups, pull-ups, and pistol squats every day if I can. Eventually, I want to work my way up to at least 500 push-ups and sit-ups (as well as other ab movements), 100 pull-ups, and 100 pistol squats every day and get good at other variations of each of those exercises, as well.

I’m hoping that this program which emphasizes bodyweight movements and athleticism will help me in achieving my goal of becoming a tactical athlete.

CS

Well, I’ve been super busy with college stuff and had a nasty sinus infection, so I didn’t train at all last week; just laid in bed, mostly. I came back this week and here are the highlights so far:

Monday, I pulled 365 for 5. Yesterday, I squatted 365 for a single, and today I ran 2 miles in 14:21, which is an all-time PR. There is plenty more progress to be made. I’m getting a good feeling about this APFT coming up in exactly 3 weeks from today. I’m hoping if I can really push past my mental barriers, I can run a 14 flat.

CS

Well, some shitty things that were out of my control happened today, so as a result, I won’t be leaving to go to school in Georgia this semester. As of right now, I’m looking at other schools that I can still go to. I’m just not sure if my ROTC scholarship will hold up for that long, though.

As far as training goes, I’m going to start the Juggernaut Method next week. I’ll be starting off with 85% of my 1RMs for my training maxes due to my running. So here goes.

Squat Training Max = 310 lbs.
Bench Training Max = 235 lbs.
Deadlift Training Max = 360 lbs.
Overhead Press Training Max = 155 lbs.

APFT Scores
Push-ups: 85
Sit-ups: 71
2-mile Run: 14:21

APFT Goals
Push-ups: 100
SIt-ups: 100
2-mile Run: 13:30 or better

CS

[quote]CSEagles1694 wrote:
Well, some shitty things that were out of my control happened today, so as a result, I won’t be leaving to go to school in Georgia this semester. As of right now, I’m looking at other schools that I can still go to. I’m just not sure if my ROTC scholarship will hold up for that long, though.

As far as training goes, I’m going to start the Juggernaut Method next week. I’ll be starting off with 85% of my 1RMs for my training maxes due to my running. So here goes.

Squat Training Max = 310 lbs.
Bench Training Max = 235 lbs.
Deadlift Training Max = 360 lbs.
Overhead Press Training Max = 155 lbs.

CS[/quote]

shit that sucks man

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:
Well, some shitty things that were out of my control happened today, so as a result, I won’t be leaving to go to school in Georgia this semester. As of right now, I’m looking at other schools that I can still go to. I’m just not sure if my ROTC scholarship will hold up for that long, though.

As far as training goes, I’m going to start the Juggernaut Method next week. I’ll be starting off with 85% of my 1RMs for my training maxes due to my running. So here goes.

Squat Training Max = 310 lbs.
Bench Training Max = 235 lbs.
Deadlift Training Max = 360 lbs.
Overhead Press Training Max = 155 lbs.

CS[/quote]

shit that sucks man[/quote]

Yeah, for real. I got the news like 2 weeks before I was supposed to leave. I have all my uniforms, my deposit on my room, and all that shit and then they tell me I can’t go. I guess it’s a blessing in disguise. I have to go to community college for a semester and then I’ll transfer somewhere in the spring. I was looking at Appalachian State or Western Illinois. We’ll see what happens come Thanksgiving.

CS

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:
Well, some shitty things that were out of my control happened today, so as a result, I won’t be leaving to go to school in Georgia this semester. As of right now, I’m looking at other schools that I can still go to. I’m just not sure if my ROTC scholarship will hold up for that long, though.

As far as training goes, I’m going to start the Juggernaut Method next week. I’ll be starting off with 85% of my 1RMs for my training maxes due to my running. So here goes.

Squat Training Max = 310 lbs.
Bench Training Max = 235 lbs.
Deadlift Training Max = 360 lbs.
Overhead Press Training Max = 155 lbs.

CS[/quote]

shit that sucks man[/quote]

Yeah, for real. I got the news like 2 weeks before I was supposed to leave. I have all my uniforms, my deposit on my room, and all that shit and then they tell me I can’t go. I guess it’s a blessing in disguise. I have to go to community college for a semester and then I’ll transfer somewhere in the spring. I was looking at Appalachian State or Western Illinois. We’ll see what happens come Thanksgiving.

CS[/quote]
The dominoes will fall in their place, man. Don’t fret.

[quote]spar4tee wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:
Well, some shitty things that were out of my control happened today, so as a result, I won’t be leaving to go to school in Georgia this semester. As of right now, I’m looking at other schools that I can still go to. I’m just not sure if my ROTC scholarship will hold up for that long, though.

As far as training goes, I’m going to start the Juggernaut Method next week. I’ll be starting off with 85% of my 1RMs for my training maxes due to my running. So here goes.

Squat Training Max = 310 lbs.
Bench Training Max = 235 lbs.
Deadlift Training Max = 360 lbs.
Overhead Press Training Max = 155 lbs.

CS[/quote]

shit that sucks man[/quote]

Yeah, for real. I got the news like 2 weeks before I was supposed to leave. I have all my uniforms, my deposit on my room, and all that shit and then they tell me I can’t go. I guess it’s a blessing in disguise. I have to go to community college for a semester and then I’ll transfer somewhere in the spring. I was looking at Appalachian State or Western Illinois. We’ll see what happens come Thanksgiving.

CS[/quote]
The dominoes will fall in their place, man. Don’t fret.[/quote]

Yeah, I know. Somehow, I think it’s a sign. Maybe there’s something out there that’s better for me and I just don’t know it.

CS

[quote]CSEagles1694 wrote:

[quote]spar4tee wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:
Well, some shitty things that were out of my control happened today, so as a result, I won’t be leaving to go to school in Georgia this semester. As of right now, I’m looking at other schools that I can still go to. I’m just not sure if my ROTC scholarship will hold up for that long, though.

As far as training goes, I’m going to start the Juggernaut Method next week. I’ll be starting off with 85% of my 1RMs for my training maxes due to my running. So here goes.

Squat Training Max = 310 lbs.
Bench Training Max = 235 lbs.
Deadlift Training Max = 360 lbs.
Overhead Press Training Max = 155 lbs.

CS[/quote]

shit that sucks man[/quote]

Yeah, for real. I got the news like 2 weeks before I was supposed to leave. I have all my uniforms, my deposit on my room, and all that shit and then they tell me I can’t go. I guess it’s a blessing in disguise. I have to go to community college for a semester and then I’ll transfer somewhere in the spring. I was looking at Appalachian State or Western Illinois. We’ll see what happens come Thanksgiving.

CS[/quote]
The dominoes will fall in their place, man. Don’t fret.[/quote]

Yeah, I know. Somehow, I think it’s a sign. Maybe there’s something out there that’s better for me and I just don’t know it.

CS[/quote]

come to Moravian and be ignorant with me bro

jk but srs

[quote]CSEagles1694 wrote:

[quote]spar4tee wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:
Well, some shitty things that were out of my control happened today, so as a result, I won’t be leaving to go to school in Georgia this semester. As of right now, I’m looking at other schools that I can still go to. I’m just not sure if my ROTC scholarship will hold up for that long, though.

As far as training goes, I’m going to start the Juggernaut Method next week. I’ll be starting off with 85% of my 1RMs for my training maxes due to my running. So here goes.

Squat Training Max = 310 lbs.
Bench Training Max = 235 lbs.
Deadlift Training Max = 360 lbs.
Overhead Press Training Max = 155 lbs.

CS[/quote]

shit that sucks man[/quote]

Yeah, for real. I got the news like 2 weeks before I was supposed to leave. I have all my uniforms, my deposit on my room, and all that shit and then they tell me I can’t go. I guess it’s a blessing in disguise. I have to go to community college for a semester and then I’ll transfer somewhere in the spring. I was looking at Appalachian State or Western Illinois. We’ll see what happens come Thanksgiving.

CS[/quote]
The dominoes will fall in their place, man. Don’t fret.[/quote]

Yeah, I know. Somehow, I think it’s a sign. Maybe there’s something out there that’s better for me and I just don’t know it.

CS[/quote]
That’s often the case.

P.M. Sun 28 Jul 13 - The Juggernaut Method: Squat - 10’s Wave Accumulation

Warm-up

  1. PVC roll everything
  2. Stretching
  3. Hip capsule opener

Box Jumps
6 X 3 X 32" (75%)

Squats
2 X 10 X 45
1 X 5 X 135
10 X 5 X 185 (60%)

Notes: Did these with no belt. The accumulation and intensification phases will be done without a belt. As I got past the fourth and fifth set, the reps began to get easier and by the tenth set, they were coming up no problem. The olympic lifting shoes have definitely made a difference in my stability and my ability to hit depth.

Dumbbell Bulgarian Split Squats
2 X 10 X 20’s (each leg)

Notes: Done with front foot elevated.

Kettle Bell Swings
3 X 15 X 16kg

Notes: I had to go to my old gym that didn’t have a GHR, so I substituted them for kettle bell swings.

45 Degree Back Extensions
3 X 12 X BW

Blast Strap Fallouts
3 X 12 X BW

Notes: These were done from my knees. I’m still trying to figure out how to do them from my feet.

Summary: Pretty good workout today and I was satisfied with how my first day on the Juggernaut Method went. I’m looking forward to seeing how my strength improves at the end of the cycle.

CS

P.M. Tue 30 Jul 13 - The Juggernaut Method: Bench Press - 10’s Wave Accumulation

Warm-up

  1. PVC roll upper and lower back
  2. Juggernaut Method upper body warm-up
  3. Shoulder capsule opener

Med Ball Throws
10 X 1 X 12 lb.

Bench Press
2 X 10 X 45
2 X 5 X 95
10 X 5 X 140 (60%)

Notes: All of the sets were completed in about 4 seconds.

Flat Dumbbell Bench Press
1 X 15 X 60s
1 X 23 X 60s

T-Bar Rows/Reverse Dumbbell Flies
1 X 12 X 50/1 X 12 X 15s
2 X 12 X 75/2 X 12 X 15s

Dumbbell Shrugs
1 X 15 X 60s
1 X 15 X 65s
1 X 15 X 70s

Dumbbell Curls
3 X 15 X 20 (each arm)

Summary: Pretty good workout. Everything felt good and the bench press felt fast. Starting next week, I’m going to bring back my ruck marches, but actually keep with them this time. I’m looking forward to seeing how much fat I’ll lose from doing them every morning. It’ll also give me a good chance to break in my boots, too. I’m also going to do my Couch to 5k program again, partially because I didn’t follow it to a T last time and most of the time I only ran about twice a week, but this time, everything will be done to the letter and the dedication will be 10 times what it was before.

CS