Routine for a 500 Deadlift and 315 Bench

[Tblock1]

So my current goals are:

Bench: 315x1
Deadlift: 500x1

And at the same time a 300 on the apft (army physical fitness test)
Pushups: 71 in 2 minutes
Situps: 78 in 2 minutes
Run: 2 miles in 13:00

For the apft part I'm following this routine:
Navy SEAL Workouts

Which is 3 days a week of running and pushups and situps
My current best 2 mile time is a 13:06, so I'm not far off that.

Anyways, with my 2 lifting goals in mind what kind of routine would you devise? I just need 3 days a week for the running and pt. Lifting could also be done before the running and pt on the same day.

My current best deadlift is 445, and my best bench is estimated to be 275. However I've lost some strength so I'm probably at 255 bench, 425 deadlift. I'm 187 lbs 6 foot 18 years old and I want to stay 190 or lighter, if I have to get up to 200 that is the heaviest I want to go.

Thanks!!!!!

 

[Tblock1]

probably overtraining if your strength has dropped

no it's just that I was 195, and I lost a bodyweight going on backpacking trips and I was on a 4 day a week lifting routine now I've only been able to make maybe 2 of those days a week.

 

[captainahole]

So my current goals are:

Bench: 315x1
Deadlift: 500x1

And at the same time a 300 on the apft (army physical fitness test)
Pushups: 71 in 2 minutes
Situps: 78 in 2 minutes
Run: 2 miles in 13:00

For the apft part I'm following this routine:
Navy SEAL Workouts

Which is 3 days a week of running and pushups and situps
My current best 2 mile time is a 13:06, so I'm not far off that.

Anyways, with my 2 lifting goals in mind what kind of routine would you devise? I just need 3 days a week for the running and pt. Lifting could also be done before the running and pt on the same day.

My current best deadlift is 445, and my best bench is estimated to be 275. However I've lost some strength so I'm probably at 255 bench, 425 deadlift. I'm 187 lbs 6 foot 18 years old and I want to stay 190 or lighter, if I have to get up to 200 that is the heaviest I want to go.

Thanks!!!!!

probably overtraining if your strength has dropped

 

[ghettostudmuffin]

That alot of conflicting goals imo.

I'll give you credit you're certainly stronger than you look bro.

That said if you really want to lift that kind of weight AND max the army pft I think you need to increase your calories and sloooowly build up both volume of the army related stuff and slooowly build up the strength building from the weights.

I have known a handful of absolute genetic freaks and many decent athletes. I can guarantee you there are not many military guys that can both max the pft test and bench 3 plates and dead 5 and the ones that can are genetically above average. Every day gym going tells me this as realistically there aren't that many guys that can legitimately bench 3 plates and the guys that I do are 99% of the time bigger than most guys/have paid their dues over a long period of time.

I'm not saying you can't do it, but I think if you have a chance at this that you should slowly build both training styles up while also slowly acquiring more muscle mass to the tune of getting up to like 205-210lbs which even then is not big for 6' tall.

Good luck.

 

[JDid23]

That alot of conflicting goals imo.

I'll give you credit you're certainly stronger than you look bro.

That said if you really want to lift that kind of weight AND max the army pft I think you need to increase your calories and sloooowly build up both volume of the army related stuff and slooowly build up the strength building from the weights.

I have known a handful of absolute genetic freaks and many decent athletes. I can guarantee you there are not many military guys that can both max the pft test and bench 3 plates and dead 5 and the ones that can are genetically above average. Every day gym going tells me this as realistically there aren't that many guys that can legitimately bench 3 plates and the guys that I do are 99% of the time bigger than most guys/have paid their dues over a long period of time.

I'm not saying you can't do it, but I think if you have a chance at this that you should slowly build both training styles up while also slowly acquiring more muscle mass to the tune of getting up to like 205-210lbs which even then is not big for 6' tall.

Good luck.

Right when I saw the name of the thread, I was thinking the exact same thing about conflicting goals. IMO you should prioritize your fitness goals ahead of your lifting goals.. Also, the fact that your current 1RMs (you will gain your strength back soon man) aren't too far off a 500 DL and 315 Bench should make you that much more into hitting your fitness #s.

Having said that, you will have time (we're still 18 man .... to reach 315 and above- same goes for 500... However, you won't have another chance to make a good first impression with your fitness #s

 

[ghettostudmuffin]

You bring up some great points Jdid23.

I keep forgetting how young you guys are.

Realistically Tblock1 you aren't even done growin yet. Maybe in height, but imo most guys continue to "fill out" to a certain extent all the way up to 30 or so.

When I was 18 I weight 165lbs. I'm just over 30 now and I weigh 228lbs and I don't eat that much more than I did at 18. I'm abit thick and have some extra bodyfat, but I'm no fatass and you can tell I lift heavy.

So in hindsight it wouldn't surprise me if you fill out easily to 215lbs within the next couple years from consistent training.

Best thing I can say is just don't expect to wam bam thank you mam achieve the goals simultaneously in 3-6 months. In maybe a year or 2 you may very well do it.

Also consider that your best bench was 225x5 or so reps which in my experience realistically translates to a 250-260 bench so if your bench has dropped so has your max. As you get nearer to 315 the rate of progression won't necessarily be linear. Just keep this in mind.

You are waaaay ahead of most kids your age on training knowledge so always keep in mind that HARDWORK+CONSISTENCY over time leads to progress.

Best of luck.

 

[Tblock1]

You bring up some great points Jdid23.

I keep forgetting how young you guys are.

Realistically Tblock1 you aren't even done growin yet. Maybe in height, but imo most guys continue to "fill out" to a certain extent all the way up to 30 or so.

When I was 18 I weight 165lbs. I'm just over 30 now and I weigh 228lbs and I don't eat that much more than I did at 18. I'm abit thick and have some extra bodyfat, but I'm no fatass and you can tell I lift heavy.

So in hindsight it wouldn't surprise me if you fill out easily to 215lbs within the next couple years from consistent training.

Best thing I can say is just don't expect to wam bam thank you mam achieve the goals simultaneously in 3-6 months. In maybe a year or 2 you may very well do it.

Also consider that your best bench was 225x5 or so reps which in my experience realistically translates to a 250-260 bench so if your bench has dropped so has your max. As you get nearer to 315 the rate of progression won't necessarily be linear. Just keep this in mind.

You are waaaay ahead of most kids your age on training knowledge so always keep in mind that HARDWORK+CONSISTENCY over time leads to progress.

Best of luck.

Thanks man I really appreciate it! However things have changed....I decided not to enlist with an option 40 for the rangers and instead I'm doing rotc. So basically I still want fitness of course, I'm quite a competitive person and I want to be better than at least 3/4 of the other freshman. However, I will definitely be able to lift for strength for the next 4 years, and I dont have to be in crazy shape. IMO a 315 bench and 500 deadlift are not that strong, and a 300 on the apft isnt anything special. I'd say a 405 bench and 605 deadlift with 11 minute 2 mile would be unrealistic, as much as I hate to say it I'm settling for "average" with these goals. It looks to me like you are right though about the age thing because it seems the 3 years from 18 to 21 people's strength damn well doubles lol!

So the real question is does anyone have an idea of a routine focusing on deadlift and bench with every other lift (squat, military press, rows, etc) as accessory work?

 

[Tblock1]

You bring up some great points Jdid23.

I keep forgetting how young you guys are.

Realistically Tblock1 you aren't even done growin yet. Maybe in height, but imo most guys continue to "fill out" to a certain extent all the way up to 30 or so.

When I was 18 I weight 165lbs. I'm just over 30 now and I weigh 228lbs and I don't eat that much more than I did at 18. I'm abit thick and have some extra bodyfat, but I'm no fatass and you can tell I lift heavy.

So in hindsight it wouldn't surprise me if you fill out easily to 215lbs within the next couple years from consistent training.

Best thing I can say is just don't expect to wam bam thank you mam achieve the goals simultaneously in 3-6 months. In maybe a year or 2 you may very well do it.

Also consider that your best bench was 225x5 or so reps which in my experience realistically translates to a 250-260 bench so if your bench has dropped so has your max. As you get nearer to 315 the rate of progression won't necessarily be linear. Just keep this in mind.

You are waaaay ahead of most kids your age on training knowledge so always keep in mind that HARDWORK+CONSISTENCY over time leads to progress.

Best of luck.

One more thing too with the 275 estimated 1rm I was probably benching around 240x5 reps. Now like I said the other day I put up 255x1.

 

[ghettostudmuffin]

Not sure I can honestly recommend a program with both endurance type goals and strength together.

As a suggestion I would guess you could do 2 full body style workouts a week and 2 running/pushups workouts.

Maybe something like this:

Monday

Squat 5x5 pyramid to top set of 5
bench 5x5 pyramid
row 5x5 pyramid

Tuesday

Pushups 5x20
situps 5x25
2 mile run for time

Wednesday

REST

Thursday

Standing Military Press 5x5 pyramid
Deadlift 5x5 pyramid
chinups/pullups 5x5 pyramid

Friday

Max pushups 1 set
Max situps 1 set
2mile run

The goal being not too much total volume each workout. Don't try to push too hard, too fast on both the lifting and the running/calisthenics.

Aim for a gradual buildup of both. Try to shave just 1-2 seconds off each 2 mile run. Try to do 1 more pushup or situp on each max set.

Go up in weight at a sustainable pace. Maybe average 2.5lbs gain each week on the lifts. If a lift stalls 2 or more workouts in a row reset the weight back down 20lbs and then try to build up and past in the next 4 weeks. If you stall out on multiple exercises reset all weights 20lbs or so and ease back on the runs a little bit as far as top speed is concerned for a week or 2.

This is just guess work on my part.

 

[ramnares]

Just out of curiosity, what college will you be doing ROTC at?

 

[JDid23]

TBlock- in regards to your routine, I think you should try to pinpoint your weak point in your deadlift/bench and focus on bringing it up. The principles of 5/3/1 would apply in your case- if you feel your tri's are the weak link then do some more tricep work... in deads if you feel it's your hips do some pullthroughs or hip thrusters.

Maybe talk to andalite about doing QVT?????

 

[Tblock1]

Not sure I can honestly recommend a program with both endurance type goals and strength together.

As a suggestion I would guess you could do 2 full body style workouts a week and 2 running/pushups workouts.

Maybe something like this:

Monday

Squat 5x5 pyramid to top set of 5
bench 5x5 pyramid
row 5x5 pyramid

Tuesday

Pushups 5x20
situps 5x25
2 mile run for time

Wednesday

REST

Thursday

Standing Military Press 5x5 pyramid
Deadlift 5x5 pyramid
chinups/pullups 5x5 pyramid

Friday

Max pushups 1 set
Max situps 1 set
2mile run

The goal being not too much total volume each workout. Don't try to push too hard, too fast on both the lifting and the running/calisthenics.

Aim for a gradual buildup of both. Try to shave just 1-2 seconds off each 2 mile run. Try to do 1 more pushup or situp on each max set.

Go up in weight at a sustainable pace. Maybe average 2.5lbs gain each week on the lifts. If a lift stalls 2 or more workouts in a row reset the weight back down 20lbs and then try to build up and past in the next 4 weeks. If you stall out on multiple exercises reset all weights 20lbs or so and ease back on the runs a little bit as far as top speed is concerned for a week or 2.

This is just guess work on my part.

Interesting routine! I will be doing morning pt at 6:00 am 3 days a week, but I will probably do two additional days for 5 days a week of pt. Then I'm thinking 3 days or so a week of lifting....I'll definitely consider that though.

Jdid23: thanks man I'll definitely look at my weak points. Deadlift I'd say my off the floor is the weakest part, my back might be weak too. Bench I'm not sure.....I think my triceps are actually not my weak point though.

Ramnares: pm sent

 

[Cory151]

Somebody up there already stated these are conflicting goals, concentrate on more cross fit type conditioning as well as running. You need to train like triathlete. We had a lot of very big, muscular, amazing athletes and they all went away very early. Why because the most important aspect in this is mental toughness, which you cant train for or take a drug for. Good luck.

 

[Cory151]

Heres an article about a buddy. For what you want to do I doubt you could find a better role model.

http://triathlete-europe.competitor.com/2010/05/14/david-goggins-toughest-athlete-planet/

 

[Tblock1]

Heres an article about a buddy. For what you want to do I doubt you could find a better role model.

David Goggins: The Toughest Athlete On The Planet?

Thanks a lot I have seen a video on this guy....I love it when people test their limits of their body every day. However I'm interested in being an army infantry officer and all I want is a 300 on the apft, I'm not training to compete Badwater. I think over-emphasis on running is one of the stupidest things in the military, and strength is a major part of my love in fitness.

 

[ExtraMile]

IMO you have to put a priority on one or the other of your two goals - big strength goals or big fitness goals. Concentrate on whichever you choose and reach your goal. Then you will have to make do with the best you can get on the side with the other goal.

I think by trying to achieve both you will achieve neither.

 

[Cory151]

Thanks a lot I have seen a video on this guy....I love it when people test their limits of their body every day. However I'm interested in being an army infantry officer and all I want is a 300 on the apft, I'm not training to compete Badwater. I think over-emphasis on running is one of the stupidest things in the military, and strength is a major part of my love in fitness.

"I think over-emphasis on running is one of the stupidest things in the military, and strength is a major part of my love in fitness."

Good luck sounds like youll fit right into the Army. A 315 bench aint gonna do shit for you on 5 click insert up a mountain with amour and a ruck on your back, oh I if I forgot to mention, its 118 degrees over here right now. Remember the military doesn't give a shit about what you think. You will run, every morning in an infantry unit.

 

[Tblock1]

"I think over-emphasis on running is one of the stupidest things in the military, and strength is a major part of my love in fitness."

Good luck sounds like youll fit right into the Army. A 315 bench aint gonna do shit for you on 5 click insert up a mountain with amour and a ruck on your back, oh I if I forgot to mention, its 118 degrees over here right now. Remember the military doesn't give a shit about what you think. You will run, every morning in an infantry unit.

Lmao are you kidding? I go rucking all the time, I've been rucking with 105 pounds at fast pace. I just got back from a 4 day backpacking trip, albeit with only 42 pounds. I've talked to plenty of military guys and they agree that running is too much a focus, especially since we have this thing called helicopters now. Still they said to do lots of running because that's the way it is. Are you in the military right now man? BTW I do love running I just want to have moderate strength at the same time.

EM: Thanks man I will focus on getting a 300 on the apft with some lifting then move back to the goals of 315 bench and 500 deadlift. One of the guys I was talking to doing rotc benched 225x20 and still ran marathons.....

I tested a few things today:

Pushups in 2 minutes: 53 (chest touching ground, full lockout)
Situps in 2 minutes: 75
Pullups in 2 minutes: 14 (true deadhang this time no bs!)

My pr 2 mile run is 13:06

Comments: I did this after a day of benching so that's why the pushups are weak. My situps have improved quite a bit. However my endurance on pushups is weak, I literally did 42 in the first minute then could only crank out 11 more the 2nd minute. My current score would be a 269, the pushups holding me back. My current bench is probably around 260x1 fresh, and deadlift maybe 425x1

 

[ramnares]

You should start a pyramid program for PU and SU in order to improve your scores. Maxing your PU/SU events is the easiest way to get a high PFT score. Once you can meet the max scores for your age I would look into integrating weighted PUs and weighted SUs as well. As you already noticed, especially with PUs, the first minute is the most important. It's REALLY difficult to get a lot in that second minute.

 

[ExtraMile]

you could do something simple with slow but steady progression for yuor lifts like 5/3/1 and work on your endurance or whatever. I would think at your age with alot of cals you wont have any problem making rep PR's each week and putting up your projected maxes by 5lbs a month even when your doing endurance stuff. You seem naturally strong too so even if progress slows hopefully you will hold onto a decent amount of strenght..

 

[Cory151]

"I've talked to plenty of military guys and they agree that running is too much a focus, especially since we have this thing called helicopters now"
You think every infantry unit gets its own helo support? Holy Shit! Unless your a tier one asset, which your not, you are not gonna have Helo Support, its that simple. If you ever ride in a helo to an actual op they cant land on mountainside, and they wont land near a target to get shot down so you dont have to walk as far.

Let it be known that Im not trying to be condemning of your goals, at one time I had similar aspiration (although with much more "selective" unit), but I feel you are very misinformed. Im writing this while deployed in a warzone, so If you'd like I can walk outside grab one of the Army Joes thats standing watch on my compound and have him tell you himself?

 

[Tblock1]

"I've talked to plenty of military guys and they agree that running is too much a focus, especially since we have this thing called helicopters now"
You think every infantry unit gets its own helo support? Holy Shit! Unless your a tier one asset, which your not, you are not gonna have Helo Support, its that simple. If you ever ride in a helo to an actual op they cant land on mountainside, and they wont land near a target to get shot down so you dont have to walk as far.

Let it be known that Im not trying to be condemning of your goals, at one time I had similar aspiration (although with much more "selective" unit), but I feel you are very misinformed. Im writing this while deployed in a warzone, so If you'd like I can walk outside grab one of the Army Joes thats standing watch on my compound and have him tell you himself?

Yeah to be honest I was really planning on enlisting with an option 40 and going out for army rangers. I was going to drop all lifting and pt 6-7 days a week to get that goal. However, everyone I talked to (including a special forces captain, sergeant in the rangers, and a neighbor who was in the airforce enlisted) told me to go to college and do rotc. And no I didnt mean that all infantry units have helo support lol that would get DAMN expensive. It's just that from what I hear you're not gonna be marching 50 miles with 125 pounds on your back as an officer with an infantry unit, you're likely gonna be driving much of the way then some marching. If marching was all that was required for the tests I think I would do well though I can pull off 20 mile hikes at a good pace without complaint, hell I did half dome (a 19.6 mile route the way we did it with 4800 feet elevation gain) in 6 hours. "rucking" is seriously one of my favorite hobbies, one that rotc programs dont seem to put as much focus on. Thanks for the help though you did give me a mental check for sure.

Last point: The main reason I'm trying for these goals is because I dont think either one of them is particularly ridiculous. IE a 315 bench and 500 deadlift is really nothing special, and a 300 on the army pft is not super special either. Clearly a 405 bench and 100 pushups in 2 minutes would be much harder and maybe out of the question.

Thatbloke: haha man I'll be sure and do that lol jk
extramile: thanks man those were my thoughts I have a decent base of strength for my size and decent endurance it doesnt seem like it would be hard to increase it a little.
Ramnares: yeah I'll definitely work on that. I've done weighted pushups in the past but to be honest I had trouble getting the weight on my back. I was doing 115 pounds for fairly easy solid reps. I tried using a backpack but it ripped and I just cant balance the plates on my back by myself. I do workout with someone else sometimes though. I already do weighted pullups and I could definitely do weighted situps

 

[ramnares]

Well before I started lifting heavy I did lots of pyramid workouts and it definitely helped me max both PU and SU. However, I find since I started lifting heavy AND doing pyramids I've gone far beyond my maxes on PUs and SUs rather easily so don't give up on the weightlifting completely. It's a pain in the a$$, but imho I really think you're better off incorporating your PFT workouts into your lifting schedule.

 

[Tblock1]

Well before I started lifting heavy I did lots of pyramid workouts and it definitely helped me max both PU and SU. However, I find since I started lifting heavy AND doing pyramids I've gone far beyond my maxes on PUs and SUs rather easily so don't give up on the weightlifting completely. It's a pain in the a$$, but imho I really think you're better off incorporating your PFT workouts into your lifting schedule.

Oh so you are saying to do my lifting, then right afterwards start my pushups and situps? That's sort of how I've been doing it it's just I feel that on seperate days I do much better and can put 100% and the some into my pt, and on lifting days I can do the same. When I put them together lifting gets 100% and the pt does too but I just cant do as well since I'm tired from the lifting

 

[ramnares]

It's definitely the same for me (my PU and SU suffering a bit the days I lift compared to the non-lift days) but I think it's important for your muscles to get used to the repetition. During my time at mil college I usually lifted and then did pyramids of PU and SU starting at 30 and going down by 5; on non-lift days I bumped it up to 50 down by 5 with a quarter-mile 'sprint' in between...of course by the last few I'm sure my sprints were more like jogs but you get the idea

 

[Tblock1]

It's definitely the same for me (my PU and SU suffering a bit the days I lift compared to the non-lift days) but I think it's important for your muscles to get used to the repetition. During my time at mil college I usually lifted and then did pyramids of PU and SU starting at 30 and going down by 5; on non-lift days I bumped it up to 50 down by 5 with a quarter-mile 'sprint' in between...of course by the last few I'm sure my sprints were more like jogs but you get the idea

Nice man that is good stuff! I'm kind of curious what sort of scores were you able to manage, ie what were your best lifts and best apft score at the same time? BTW, I've decided to do the 5x5 lifting program and also pt at least 3 days a week

 

[ramnares]

Well at that time I was around 185 lbs and I'm not sure what my maxes would be but I was able to do :

Bench Press 245 X 8
ATG Squat 315 X 10
Deadlift 335 X 8

For the PFT I was always able to max my push-ups and sit-ups; my max push-ups during the test was 92 and my max sit-ups during the test was 96. After that I was beat and my 2-mile run was a 13:10 so I never maxed the freaking run, although without doing PU and SU I had no probs maxing, but that's the whole point of the test right

 

[Tblock1]

Well at that time I was around 185 lbs and I'm not sure what my maxes would be but I was able to do :

Bench Press 245 X 8
ATG Squat 315 X 10
Deadlift 335 X 8

For the PFT I was always able to max my push-ups and sit-ups; my max push-ups during the test was 92 and my max sit-ups during the test was 96. After that I was beat and my 2-mile run was a 13:10 so I never maxed the freaking run, although without doing PU and SU I had no probs maxing, but that's the whole point of the test right

Well that is a pretty good combo man and those are some great situp and pushup scores! I remember I used to do 96 pushups in 2 minutes when I was 170 and before I started lifting. I would do a deck of cards, ie you turn a deck over and do as many pushups as the numbers on the card. I cant believe the run held you back that is annoying escpecially since your pu and su scores are excellent. One more question for ya: What was your fitness like when you first went to your school? IE I've heard a lot of the rotc guys coming in arent in very good shape. I want to be as competitive as possible at morning pt

 

[coyotekid84]

from one soldier to the next, i'd rock the fuck out of crossfit. i used the WOD for 14 weeks last winter, with almost no running and light rucking for ranger school. my final afpt, 75 pu 80 su 1230 2 mile run time. my bench/deadlift/squat both incread 20lbs, and before i was done i could do 18 dead hang pull ups. To be honest, i'm not a very athletic person so, the proof is in the pudding.
as for as rotc and pt, its a freaking joke, barely anybody showed up and they didn't grade the pt hard, not like when i was enlisted. The worse part about this is when you go to LDAC they don't fuck around, it was the hardest graded pt test i've ever taken. alot of people went home after the pt test, they were kicked out of ldac

 

[Tblock1]

from one soldier to the next, i'd rock the fuck out of crossfit. i used the WOD for 14 weeks last winter, with almost no running and light rucking for ranger school. my final afpt, 75 pu 80 su 1230 2 mile run time. my bench/deadlift/squat both incread 20lbs, and before i was done i could do 18 dead hang pull ups. To be honest, i'm not a very athletic person so, the proof is in the pudding.
as for as rotc and pt, its a freaking joke, barely anybody showed up and they didn't grade the pt hard, not like when i was enlisted. The worse part about this is when you go to LDAC they don't fuck around, it was the hardest graded pt test i've ever taken. alot of people went home after the pt test, they were kicked out of ldac

Wow that is some impressive results man! Especially the 12:30 2 mile after almost no running! Did you attend ranger school? It shadowed the pt at the program I'll be attending and it seemed like they were fairly serious about it. To be honest I'd be happy if you could miss it though I like doing my own workouts

 

[ramnares]

Generally the people that showed up in my class were in fairly good shape, those who weren't in good shape quit within the first couple weeks or at the end of the semester. The scholarship kids and those who are seeking in-college ROTC scholarships definitely show up in shape so you want to be pretty fit.

The grading standards for the test really depended on who you got as a grader. The official PFTs were graded by the book so there was no BSing on your form but practice PFTs and Corps PFTs generally weren't as strict.

Either way, definitely agree with the poster about cross-fit training!

 

[ramnares]

Makes for an interesting, albeit depressing, read :

http://www.nytimes.com/2010/08/31/us/31soldier.html?pagewanted=1&hp

 

[ghettostudmuffin]

I was ok with the articles until I read this line

“We know kids today are less fit,” Mr. Palkoska said. “We have to adjust.”

This is bullshit. The majority of kids today are skinny/fat out of shape little fucktards.

Bootcamp shouldn't be about adjusting to suit out of shape kids.

I went to bootcamp and I was in good shape before going in. I honestly ran and did more calisthenics than before I went in as I actually gained 10lbs in boot camp from the food lol.

I'm all for mobility work and agility and more time spent on marksmanship than bayonet drills, but getting rid of situps is stupid.

I sure hope they aren't adding in crunches. There are alot of people that have back issues that can't do situps, but imho situps in and of themselves are not bad and are far more practical to field application than a crunch.

Nowhere did they mention crunches in the articles, but I'm just theorizing here.

They did mention less focus on distance running. I actually think this is a good thing. It would be far more specific if instead of doing lot's of distance running that they switched to 50/50 ruck marching and sprinting.

There were some promising points, but a few red flags popped out at me as well reading that article.

 

[ExtraMile]

crossfit is a good idea tblock i didnt think of that before. There is some olympic lifting/squat/bench days in there too. They dont benchpress though...

 

[coyotekid84]

you bench in crossfit, just not alot! You do alot off push ups and dips. I think its like every four weeks you actually do bench and most of the time its a max event, which works great for the hundreds of fucking push ups your doing. You do a ton of back work which is why i think the bench goes up the way it does.