T Nation

Training For Military Academies

Long time lurker, decided making my log public may be a good idea for motivation. A little about me, I’m 17 years old. Played varsity Football and Wrestling until I wrecked my shoulder. Been lifting in general since freshman year, buckled down sophomore year but was training stupidly, really started to dial in beginning of junior year. Right now I am training to score well on my PT testing, hoping to attend either West Point or the Naval Academy for college. Not so much body building or powerlifting as all around athletics. Running the Armstrong pull up plan and a modified 5-3-1. Here we go

Pull-ups
11
6
5
4
4

Dead lift
135 x5
185x5
245x3
270x3
315x5

Db row
3x10x85

Hammerstrength pulldown
3x12x175

Hammerstrength row
3x12x160 (slow, feel contraction)

Barbell curl
3x10x70

Reverse curl
3x12x50

Fat grips hammer curl
3x12x20

Really focusing on back to help with my pull-ups. Throwing some forearm work because…well I want big forearms dammit!

Bench day

Pull-ups
1
2
3
4
5
6
5
4

Bench
45x10
95x10
135x5
170x5
190x3
215x3 PR
190x3

Decline bench
145x12
150x10
160x8
170x6

Inc Db press
60x10
60x10
60x13

Dips
11
10
7
6

Overhead Db extension
3x12x55

Tricep push down
3x12x50 ( really light, slow. Feeling the contraction)

Managed to break two toes and something in my left foot yesterday. Hurts like a SOB when I run

Well today was supposed to be leg day. Unfortunately, some asshat dropped a 45lbs plate. From shoulder height. Onto my foot. Prick. So, lots of swearing and several broken bones later, I’m limping around with a fucked up foot. So, leg are gonna have to wait, just hit some pullups today

Pullups 3x4
Chin-ups 3x4
Wide grip pullups 3x4
Pullups 9 reps
Slow chins ( 5 second negative) 10 reps

Shoulder days. Have to hit these a little carefully. Messed my shoulder up pretty badly, and it still will just give out on me if I stress it too much. No more push-jerks for me :frowning:

Pullups
7 sets of 5
1set of 2

Hammerstrength shoulder press
3x8x160

Power clean
3x5x135

Upright row
3x10x90

Lean away 1 arm lat raise
3x10x25

Lateral raise
3x15x15

Rear delt raise
3x12x15

Hammerstrength shrug
3x12x240

Headed off to Annapolis Maryland in the morning to visit the naval academy for a candidate visit weekend. Gonna miss a few days of training, but still very excited to stay at the university.

The naval academy was amazing. Did really well with the PT. I’m in love with the school. The campus, the people, the mindset, atmosphere, it’s all perfect. Definitely reinforces my dream of attending. But now, back to business

Pullups
11
6
5
5
4

Dead lift
135x10
185x5
265x5
300x3
335x1
365x1

Db rows
85x10
85x10
85x14

Hammerstrength pulldown
3x12x180

Barbell row
3x12x135

Barbell curl
3x10x70

Reverse curl
3x12x50

Fat grips hammer curl
3x12x20

Trained legs yesterday. That felt real great on a broken foot. Did bench today, feeling like it’s starting to come back to me after my shoulder injury

Bench
45x10
95x10
160x5
175x3
195x8

Decline bench
145x12
150x10
160x8
175x6

Db inc bench
3x10x60

Finished with some dips and some overhead extensions