Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Routine for a 500 Deadlift and 315 Bench

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?????
 
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
 
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.
 
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.
 
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.
 
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.
 
"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
 
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.
 
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..
 
Top Bottom