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?