t-wehner Posted September 25, 2010 Share Posted September 25, 2010 I am going to be posting again, and hopefully keep to it. Been back from afghanistan for a 6 months and real busy, but want to start recording my workouts again. Here are a few highlights from the last 6 months: Made my goal of benching 300+, with a max of 307. done 300 or more 7 times since then. my squat max went up to 385 for a single. my deadlift is slow growing and 417 is my max for now. I currently do two heavey lifting days a week, focusing on trap bar DL's, and bench, with heavey rows. the rest of the week is PT(Physical Training) in the morning. been focusing alot more on high rep kettlebell work. I use a 53lb KB, and try to keep the total reps in the 2-300 range varying exercises throughout the workout. I do this following PT in the mornings as additional work. For PT in the morning, the focus has been carrying weight for distance, heavey circuit drills, and grass drills in combat equipment. The men have improved and the platoon placed second in battalion during a recent PT challenge. For a recent string of workouts, started doing what i call 1-4, 1-5, and 1-6 workouts. this last week My LT. and I completed the 1 thru 5 workout, and are looking to do the 1 thru 6 the week after next due to field training. 1-5 workout: 100 pullups/chin ups- as many sets as nescessary- then 200 pushups then- 300 crunches then 400 bodyweight squats, to paralel, butt touching a box each rep, then 500 KB two hand KB swings. next workout the 1 thru 6 will finish with a 6 KM run. Gonna start keeping times as we improve through the weeks ahead. i completed the first 4 events much faster this time than when I did the 1-4. Grip has been still worked seperately, but mostly as a intense warmup before a workout. but my plate curls are coming along nicely, 35lb platex 5 reps. going to hit a heavey pinch workout today. will post results. good to be back take care and good lifting Quote Link to comment Share on other sites More sharing options...
Forever Posted September 27, 2010 Share Posted September 27, 2010 Great workout plan and thanks go out to all you soldiers Quote Link to comment Share on other sites More sharing options...
Forever Posted October 8, 2010 Share Posted October 8, 2010 Hey soldier, how's things going Quote Link to comment Share on other sites More sharing options...
t-wehner Posted October 10, 2010 Author Share Posted October 10, 2010 been a busy last two weeks. to recap last week, we did alot of training. total footmarch distance for the week was 23 miles, 10 miles were with 85lbs of equipment, the last 13 were with 65 lbs. the marchs were done in conjunction with training. last saturdays workout was: bench and back (did a 30 minute warmup that was a workout itself) db bench 50x5/70x5/90x5/110'sx5/100x5 chest supported rows plate loaded wgt- 45x15/90x10/135x10/180x10/205x10 dips x 50 chinups x 25 rear delt fly's 25x5/30x5/35x5/40x5/45x5/////// monday for morning PT: 50 pullups 100 pushups 150 crunches 200 body weight squats 250 swings (24kg kb) 1.5 mile run 56 minutes ///// tuesday 10 down to 1 drop sets of pull ups, with 35 reps of an ab exercise in between each set, then 5 sets of 5 hanging leg raises with 25 reps of a pushup exercise between sets. 30 kb snatchs each arm 37 minutes/////// wednsday - circuit training consisting of farmers carries, sprints, curls, rear shoulder fly's, and kb presses 10 rounds 55min thursday - 4 mile run with buddy carries fri- off//// saturday bench BB 135x10/155x10/195x10/225x5/245x3/265x1/285 miss rear flys with band x15 reps- superst with BB 135 bent over row x10- superset with static rear fly holds 10 sec. x 5 rounds Quote Link to comment Share on other sites More sharing options...
Forever Posted October 10, 2010 Share Posted October 10, 2010 been a busy last two weeks. to recap last week, we did alot of training. total footmarch distance for the week was 23 miles, 10 miles were with 85lbs of equipment, the last 13 were with 65 lbs. the marchs were done in conjunction with training. last saturdays workout was: bench and back (did a 30 minute warmup that was a workout itself) db bench 50x5/70x5/90x5/110'sx5/100x5 chest supported rows plate loaded wgt- 45x15/90x10/135x10/180x10/205x10 dips x 50 chinups x 25 rear delt fly's 25x5/30x5/35x5/40x5/45x5/////// monday for morning PT: 50 pullups 100 pushups 150 crunches 200 body weight squats 250 swings (24kg kb) 1.5 mile run 56 minutes ///// tuesday 10 down to 1 drop sets of pull ups, with 35 reps of an ab exercise in between each set, then 5 sets of 5 hanging leg raises with 25 reps of a pushup exercise between sets. 30 kb snatchs each arm 37 minutes/////// wednsday - circuit training consisting of farmers carries, sprints, curls, rear shoulder fly's, and kb presses 10 rounds 55min thursday - 4 mile run with buddy carries fri- off//// saturday bench BB 135x10/155x10/195x10/225x5/245x3/265x1/285 miss rear flys with band x15 reps- superst with BB 135 bent over row x10- superset with static rear fly holds 10 sec. x 5 rounds Great to hear back. The 10 miles with the 85 pounds of equipment, good grief Conditioning at it's finest. Whew. do you guys alternate the Mon.,tues, and wed. workouts? Everyday seems a challenge in itself. With that back and conditioning work, that 450 dead should be picked up and dropped in time I may give these workouts a try one day, just to see how it all goes down Quote Link to comment Share on other sites More sharing options...
t-wehner Posted October 16, 2010 Author Share Posted October 16, 2010 sunday was a good workout. trap-bar deadlifts 135x5+5 shrugs/ 185x4 + 5 shrugs/ 225x3 +5 shrugs/ 275x2 x=5shrugs/ 315x2/ 365x1 / 405x1/ 425x1 superset 315 + 48lbs in chains trapbar dl With farmers walk & curl x 55lb dbs x 50 feet (just walk and do alternating curls strict) did this for 5 sets finished with some over head presses with 135 on BB x 8 reps (some push with legs) monday--- no workout tuesday- 24kg kb 25 presses each hand 50 pullups 100 pushups 150 crunches 200 body weight squats 250 swings 43 minutes then did some time tests for snatches will post more later take care and good lifting Quote Link to comment Share on other sites More sharing options...
t-wehner Posted October 31, 2010 Author Share Posted October 31, 2010 Been out in the field for 9 days or so. Gonna post the workouts since I got back wed. Thur 50 snatches 53lb kb plus warmup Fri 25 kb presses ea arm 50 pull ups 100 pushups 150 crunches 200 squats 250 2h swings 49 minutes. Felt the effects being in the field and cold weather. Sat Grippers W\u then singles with a 5 second hold R hand #1-#2-hg250-#2 filed-hg300-bbsm missed by 1/8" L hand #1-#2-hg250-3x#1 Will post todays workout this afternoon Take care and happy halloween Quote Link to comment Share on other sites More sharing options...
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