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My Training Journal
- Thread starter ExtraMile
- Start date
Tblock1
New member
Don't worry...just take your time....time is all we have
Motivation is largely based on maturity.....not saying I am mature and em is not, but in general people that are younger do not have enough maturity to be motivated. I struggle with trying to lift 4 days a week and still keep up running and pt. And to be honest I am not succeeding right now, I haven't run in like 3 weeks, granted I sprained my ankle but my ankle is fine now I just find it hard to go for a run. I am in the habit of lifting weights 3-4 times a week so it is no longer hard even when I really don't want to lift to just go anyway, I just don't give myself an option. But for running and bodyweight exercises I haven't developed the maturity and habits it takes to go everytime....and I am SO pissed off at myself about it. That's why they say it is very hard for 18 year old guys to make it through any spec ops selection, they just lack the mental maturity to get through a course that is 90% mental. And I'm failing at that right now too so don't worry em you are not alone
Motivation is largely based on maturity.....not saying I am mature and em is not, but in general people that are younger do not have enough maturity to be motivated. I struggle with trying to lift 4 days a week and still keep up running and pt. And to be honest I am not succeeding right now, I haven't run in like 3 weeks, granted I sprained my ankle but my ankle is fine now I just find it hard to go for a run. I am in the habit of lifting weights 3-4 times a week so it is no longer hard even when I really don't want to lift to just go anyway, I just don't give myself an option. But for running and bodyweight exercises I haven't developed the maturity and habits it takes to go everytime....and I am SO pissed off at myself about it. That's why they say it is very hard for 18 year old guys to make it through any spec ops selection, they just lack the mental maturity to get through a course that is 90% mental. And I'm failing at that right now too so don't worry em you are not alone
I used to be like that completely though, I have just lost alot of motivation lately...
For my training now Im pretty sure I will do this although the exercises arnt certain.
basically I will alternate between upper and lower body sessions, so I will be lifting 3-4 times a week. The lower body sessions will be some active recovery squats and deads and then a few sets of leg presses and curls and some calf work.
The upper sessions will alternate between a max effort benchpress day and an assistance day.
The bench day will be benchpress workign up to a max single, double or triple all paused reps followed by 5 sets of 10 with light weight for form work, explosive power and to increase my overall volume. This has been working well on the 5/3/1 so Im keeping it. I will finish that day off with some chest supported facepulls and a tricep exercise, or I might just skip this tricep exercise, not sure if i need it...
Assistance upper body day will start with Behind The Neck Presses in the smith machine, then I will do some lat/back training and finish with another tricep or chest exercise.
The last exercises on the upper days arnt decided yet, on my bench day Im thinking of finishing with some skullcrushers 10-15 reps and on the assistance day probably dips or CGBP or the other option was maybe some dumbell presses but I doubt I need that after benching on the other day.
I will do some hypers with bodyweight after my upper days, Im going to train abs more often and I will train grip once or twice a week.
Every fourth bench day will be a deload.
basically I will alternate between upper and lower body sessions, so I will be lifting 3-4 times a week. The lower body sessions will be some active recovery squats and deads and then a few sets of leg presses and curls and some calf work.
The upper sessions will alternate between a max effort benchpress day and an assistance day.
The bench day will be benchpress workign up to a max single, double or triple all paused reps followed by 5 sets of 10 with light weight for form work, explosive power and to increase my overall volume. This has been working well on the 5/3/1 so Im keeping it. I will finish that day off with some chest supported facepulls and a tricep exercise, or I might just skip this tricep exercise, not sure if i need it...
Assistance upper body day will start with Behind The Neck Presses in the smith machine, then I will do some lat/back training and finish with another tricep or chest exercise.
The last exercises on the upper days arnt decided yet, on my bench day Im thinking of finishing with some skullcrushers 10-15 reps and on the assistance day probably dips or CGBP or the other option was maybe some dumbell presses but I doubt I need that after benching on the other day.
I will do some hypers with bodyweight after my upper days, Im going to train abs more often and I will train grip once or twice a week.
Every fourth bench day will be a deload.
Tblock1
New member
Well, I believe that you can do whatever you want if you want it badly enough. If you really and truly wanted to do that bodyweight and cardio stuff: you would. This just means you don't want it as badly. And thats fine....It is your choice after all.
I know...that is what I just said. But I believe that I need to make a choice at some point....you can't do strength lifting while staying on good running and endurance shape, it just doesn't work. You are training your body to be as fast-twitch as possible but then on the other hand as slow--twitch as possible. However the good news is that the army is general is realizes that 5 mile+ runs don't make good soldiers, and they have encorporated more functional stuff into their routines.
Today - AR/Lower Body
20mins cycling
Parallel Squats
88 x 6
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 10 (front squat) easy
Deadlifts
154 x 3
154 x 3
154 x 3
154 x 3
154 x 3
154 x 3
242 x 1
242 x 1 (sumo)
in between my deads I squeezed my gripper...
HG-150 x 22 PR
HG-150 x 12
HG-150 x 12
HG-150 x 10
Hammer Curl Static Hold (on the preacher bench)
44lb DB x 30 secs /each arm
50lb DB x 27 secs /each arm
55lb DB x 15 secs /each arm PR
ATG Squats
110 x 50 PR
Hanging Leg Raise
4 sets of 12
Wrist Roller
1st set: 11lb x all the way up and all the way down
2nd set: 14lb x all the way up and all the way down
3rd set: 14lb x all the way up and all the way down PR
my wrist roller has a pretty long rope and I had to stand on a box that was about knee height and hold my arms up almost parallel with the floor to get the weight off the floor...
everything was pretty short rest between sets...
20mins cycling
20mins cycling
Parallel Squats
88 x 6
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 10 (front squat) easy
Deadlifts
154 x 3
154 x 3
154 x 3
154 x 3
154 x 3
154 x 3
242 x 1
242 x 1 (sumo)
in between my deads I squeezed my gripper...
HG-150 x 22 PR
HG-150 x 12
HG-150 x 12
HG-150 x 10
Hammer Curl Static Hold (on the preacher bench)
44lb DB x 30 secs /each arm
50lb DB x 27 secs /each arm
55lb DB x 15 secs /each arm PR
ATG Squats
110 x 50 PR
Hanging Leg Raise
4 sets of 12
Wrist Roller
1st set: 11lb x all the way up and all the way down
2nd set: 14lb x all the way up and all the way down
3rd set: 14lb x all the way up and all the way down PR
my wrist roller has a pretty long rope and I had to stand on a box that was about knee height and hold my arms up almost parallel with the floor to get the weight off the floor...
everything was pretty short rest between sets...
20mins cycling
Tblock1
New member
cant you guys figure it out? You know what a static hold is right? Well imagine hammer preacher curls... its a static hold at aprox the mid point of the ROM. Static training is good for arm wrestling and I did these a long time ago when I was too injured to do any curls or forearm stuff and saw a small increase in size in my forearms, namely the brachioradialis. They are killer when you're already fatigued as I was from gripper and deads (which I did double over on all reps btw) and I just felt like giving them a try.
Jdid what do you think would be hardest on my back 110x50 or 225x5... Its 90mins post workout Im at home and my legs still feel like jelly
Anyway I couldnt walk out of a lower session without having felt like I did any work so I thought well my back can support light weights so Ill just give it one set with 50kg, my original plan was just to go to 20 reps and have a light 20 rep set, but then 30 reps was close then I thought F it lets go to 50, it wasnt too hard either, my traps were burning like a mother after let alone my legs...
jdid nevermind getting "toned" I think a t-shirt that said "clusterfuck or die trying" would look good on you
Jdid what do you think would be hardest on my back 110x50 or 225x5... Its 90mins post workout Im at home and my legs still feel like jelly
Anyway I couldnt walk out of a lower session without having felt like I did any work so I thought well my back can support light weights so Ill just give it one set with 50kg, my original plan was just to go to 20 reps and have a light 20 rep set, but then 30 reps was close then I thought F it lets go to 50, it wasnt too hard either, my traps were burning like a mother after let alone my legs...
jdid nevermind getting "toned" I think a t-shirt that said "clusterfuck or die trying" would look good on you
