Routine for a 500 Deadlift and 315 Bench

[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