Monday:

3.6 mile run

Press:
3x5x160

BB Row:
3x5x160

neutral grip pull-ups of a varied amount

Tuesday:

ran some laps with push-ups and sit-ups in between.

Wednesday:

Tabata push-ups and sit-ups in the morning. Some pull-ups as well.

Hello good people. I have been doing some lifting and some drinking but been very busy with military **** and the two week holiday break I had.

Tonight:

High bar back squat:
3x5x275
1x335

Front squat:
1x295
1x315

Bench Press:
3x5x260

Deadlift:
5x365

Barbell brocep curls:
3x10x90

As you can see I have not made any progress in a while. That is because we are doing some crazy volumes of running and bodyweight nonsense for PT every morning. That being said, I am pretty happy to not have lost much strength and to have remained relatively healthy. Hopefully my 2 mile run time drops on the next Army Physical Fitness Test which is Jan 15. I am done with this school on March 13 so I can't wait to get out of here and start with some Texas Method.

Ran some 400 meter sprints on the track today!

69, 80, 80, 83

How are you accurately timing those? Holding a stopwatch or something?

Cheap G-Shock wristwatch.

Monday:
3.75 miles at 8:41 pace

Tuesday:
Tabata sit-ups
Tabata push-ups
some chin-ups and pull-ups

Wednesday:
3 Hill repeats with some push-ups in between

Thursday:
HBBS:
3x5x280

OHP:
4x4x165

Yesterday night I drank:
4 North Coast Pranqsters - never had this before. Good Belgian Pale Ale style done by an American brewery.
1 tall Weihenstephaner Original
1 tall Weihenstephaner Hefe Weissbeer

World class beer drinking night Then I ate 3 lean pockets.

Today:
HBBS:
3x5x285

Bench Press:
3x5x265
linear progression is done here.

DL:
5x375
20x245

Tuesday:
79 push-ups, 83 sit-ups, 14:05 2 mile run.

Thursday:
HBBS:
3x5x290

OHP:
2x5x165
3x165
2x165

Have not been entirely faithful updating this. Last PT test was 79 push-ups, 83 sit-ups, 14:05 2 mile run. I weighed 226.

Today:
HBBS:
5x275
2x5x295

Bench:
3x5x265

DL:
3x380
1x395
fx405

Did like 40 pull-ups and chin-ups throughout the day. I gotta go on a diet or something. Getting fat.

Sunday:
HBBS:
4x300
2x5x280

2x280 front squat

OHP:
5x170
4x170
2x3x170

DL:
1x365

just didn;t have anything in me.

Today:
4 sets of sprints at 12.5 mph for 60 secs on treadmill

some bicep curls, face pulls, and pull-ups

fri:

lbbs:
5x280

ohp:
2x155
1x185

dl:
5x345

today:

lbbs:
5x5x260

bp:
5x5x235

Monday:

LBBS:
5x5x260

OHP:
5x5x155

DL:
5x365

Pull-ups:
3x5x+15

some dips, face pulls, and hanging leg raises

Wednesday:

Front Squat:
5x3x215

Bench:
4x265
2x5x255

Power Cleans:
5x3x205
1x225
1x235

Pull-ups:
3x5x+20

Thursday:
3.77 mile run ~30 mins

Friday:
LBBS:
5x295

OHP:
3x190

DL:
5x375

Pull-ups
2x5x+25
4x+25

body weight: 230

LBBS:
5x5x265

BP:
5x5x240

Pull-ups:
5x5x+20

I've been mobilized since mid-July so I have not been drinking. I''m deploying to Afghanistan very shortly so there's no drinking for at least 9 more months until I return. Luckily the base I am going to has a very nice Crossfit gym so I should be able to get my swole on. I've been working out a lot at Fort Hood and have completely redone the workout program for my platoon. I have an NCO who is training for the Crossfit games and him and I have put together a pretty good GPP plan with the resources that we have. The Company APFT is on Thursday and I think my platoon will probably average the highest score.

Current maxes at a body weight of 222 are:

Squat:
1x375

Press:
2x200

Bench:
2x295

Deadlift:
5x395



Friday:

LBBS:
5x5x280

OHP:
5x5x162.5

DL:
5x365

Pull-ups:
2x5x+35
4x+35

Sunday:

Front squat:
5x3x245

Bench:
3x5x265

BB Rows:
3x5x170

some face pulls also

Hope your GPP CF programming includes some snatches or clean & jerks.

Last Thursday:

LBBS:

5x315

OHP:

3x185
2x190

DL:
5x385


Monday:

LBBS:
5x5x285

BP:
5x5x250

Pull-ups:
3x5x35


Wednesday:
LBBS:
3x5x245

OHP:
3x5x155

Rows:
3x5x175

Yesterday:

LBBS:
5x320

BP:
3x280

DL:
3x405
10x315
12x225

September 5 (Bishkek, Kyrgyzstan)

LBBS:
5x5x285

OHP:
3x5x165
2x4x165

Pull-ups:
3x5x35

September 9 (Kabul)
LBBS:
5x325

OHP:
2x3x190

DL:
4x405

Dips:
3x6x36

GHD:
3x6

September 10:
Power Cleans, Cleans and Jerks up to 225

Power Clean:
2x235

Clean:
1x245

Snatches and overhead squats up to 125.


Afghanistan is not bad besides the air quality and the war.

you seem to have a really good sense of humor, bro, and thats a ****load of weight you're lifting.

thanks for your service. stay safe.

Thanks man, doing my best to bring American Freedom to where it's needed!

September 11

Power cleans and jerks up to:
8x1x220 (missed one jerk)
2x1x230
1x235

Snatches up to:
3x132
1x142

I have not put in a significant amount of snatch work in nearly two years and my form is pretty rusty. I can feel the bar way out in front so I'm not really going heavy on them yet.

Sep 12:

Low Bar Back Squat:
5x5x290

Bench Press:
5x5x255

Pull-ups:
2x5x35
3x35

Face Pulls:
3x8x62.5

Snatch:
1x132

Power Snatch:
1x142

Clean and jerk:
1x198

thennnnnnnnnn:

10 rounds for time:
300 meter row
50 feet tire flip (6 total)
5 push-ups
50 feet tire flip (6 total)
5 burpees onto tire

I finished first in 35:00.

Then 9 chin-ups as I was waiting for people to finish and 150, 100, 50 feet Farmer's Walk with 65 lb. dumbbells.

Fun times.

Sep 15:

Front squat:
3x3x225

Press:
3x5x155

BB Curls:
8,7,6x95

Rows:
3x5x135

Sep 18

Low Bar Back Squat:
5x328
1x352
1x382 (PR!)

knees were caving in hard on all of these. I think I might reset to work on form.

Bench:
2x3x282

Deadlift:
5x406

Dips:
3x8x45

GHD:
2x10
1x5x25

LBBS:
5x5x295

Press:
3x5x167.5
4x167.5
5x167.5

Pull-ups:
2x5x35
3x35