Targets

Right now, I'm on the first 3 week wave, which is a 215 lbs Flat Bench Press (The targets are in pink). The numbers I use for the Close Grip Bench on RE day are 60 percent of that target for reps, on the DB Curls I'm ahead of the curve, I'm not doing Preacher Curls this wave but I finished the last wave 5 pounds off. I hit the target for Flat DB Bench Press last wave. For Incline Bench Press, I may end up covered up to the 265 pound mark after next week. The Hammer ISO Rows are just listed, not computed: My goals for the ISO rows are 195 (or target bodyweight for each arm, to help my chinups/pullups), and 175 for the High Rows. The percentages for that spreadsheet were based on the structural balance article by Charles Poliquin, an article by Mike Boyle called So You Think You Know Strong, Jim Wendler's Casual Bench/Max Effort Made Easy articles, and pouring through all my workouts and number crunching and figuring out what my best indicator exercises are. As one looks through my workouts, the bench stuff should now make more sense. That is, why and where the numbers are coming from.

WSFSB III: ME Lower Body

7:30 PM
1 Hour walking with body armor on.

9:30 PM

All Notation: Weight x Reps x Sets

Deficit Deadlift off a 2" Block: 135x5, 170x5, 205x5, 240x5, 275x5, 310x3. Was supposed to work up to a 5RM. On the one hand, I should have used 30 lbs increments and attempted a 5RM with 85% of last weeks total (about 295), which I would have nailed. On the plus side, I have a target for next week, when I go for a 3RM.

Assisted Pistols (Average Band): 5 sets of 5. A gain in reps is always in season.

Leg Curls: 75x15x3

DB Side Bends: 70x5x5, 45x15x3. Made up for last week with the 5x5.

Seated Calf Raises: 45x15x3

WSFSB III: RE Upper Body

3:oo PM:

Close Grip Bench Press: 120x11x3

Assisted Chinups (Monster Mini Band) : 4 sets of 4

Assisted Chinups (Average Band) : 4 sets of 8

Hammer ISO Row (Lats): 75x15x3

Trap Bar Shrugs: 194x5x5, 114x15x3. Made up for last week with the 5x5 sets.

Hammer ISO Shoulder Press: 80x8x5. A grind, since my traps were toast.

Incline Curls: 20x10x4

6:30 PM:

Abs Class, and that's it.

Next Stop, 200!!!

This afternoon, before going to lunch (I've been waking up late since I'm on liberty), I went to the gym and checked where my weight was. I finally did it: after being plateaued for two weeks, I hit 209 today. Woo Hoo!!!

The running on the field and the sprint work was just what I needed, it seems. Today, after this workout, I had two rib eye steaks and 2 slices of pizza for dinner and about two hours later my stomach felt empty.

Today was not all perfect though. it was so humid that after some of the sprints I had to walk a lap to catch my breath - - - it was like breathing next to nothing. And I might have pushed too hard: it's 12:26 AM on Thursday morning here in Djibouti and I can't sleep. Was a bit feverish but the Tylenol fixed it. I'll just do my upper body work and Abs Class today, nothing else.

One more pound and I will have dropped 30 pounds since I've been here. If someone had told me this before I left that I would be here, I probably couldn't have imagined it. Now, for your consideration. I was originally gunning for 205 by December. At this rate, I'm looking at the low 190's. If I can hit 190, I will be 48 pounds lighter which would almost be scary because I didn't think I had this much to lose. But we'll see. I'm not trying to pull a Marc Bartley (F'in amazing, I have to say - - - I couldn't believe that was the same guy) and a six pack ain't really that important. I think I could stop at 190.

Walk 2 laps around the field
Jog one lap around the field
Sumo Squat to Stand x 10
Jumping Jacks x 15
Seal Jumping Jacks x 15
Front Skips 40 Yards down and back
Lateral Lunge x 8 per leg
Side Shuffle 20 yards down and back
Stationary Leg Swings (10 reps, front to back)Stationary Leg Swings (10 reps, side to side)Cariocas: 30 yards down and back
60% Build Up Sprint (arm& posture focus) 30 yards down and back
Combination Hamstring/Calf Stretch
Forward Lunge, Elbow to Instep x 8 down and back
Backpedal 30 yards down and back
Drop Squat and Stabilize x 6
Squat Jump (non-countermovement) x 6
75% Build Up Sprint (Knee Drive) (40 Yards Down and back)
Reverse 90/90 stretch
Scorpions x 6
Iron Cross x 6
Wall Push x6
Full Sprint 100 yards
Calf Stretch x 6
Leg Cradle x 6
Inchworm x 6
Glute Bridge (Marching) x 6
Low Pogo Jumps: 3 sets of 20 seconds
Low Pogo Jumps: 3 sets of 20 seconds
Full Sprint 100 yards
Quad Stretch
Inverted Hamstring x 6
Wall Slide x 6
Neck Stretch
Shoulder Complex

WSFSB III: Re Lower Body

I went to the gym this morning at 11:30 and finally hit the 210 lbs mark. I think I have broken my plateau. The addition of the sprints may have helped, or maybe it was just that time. Then, I went to lunch and chilled out until 3:30PM, when I went to workout.

All Notation: Weight x Reps x Sets

Smith Machine Box Squats (Slightly Below Parallel): 145x15x3.

Assisted Pistols (Average Band): 5 sets of 4.

Full Range GHR: 5 sets to failure

Leg Curls: 120x5x5. Made up for last week;)

Hanging Leg Raises: 5 sets to failure

Decline Twisting Situps: 5 sets to failure

Hammer Calf Presses: 140x15x3

Afterwards, I went to the field (about 100 yards wide and long) and alternated 1 lap jogging with 1 lap walking 8 times. It was almost relaxing: the sun was slowly disappearing, it was humid but breezy, and there was a spirited soccer game going on that I would watch as I walked. This was so much more entertaining than a treadmill.

WSFSB III: ME Upper Body

Today begins my 96 hours off, so all my workouts are going to be early for 4 days, and I'm gonna try some new things to try and crack that 210 barrier. I weighed in at 12:30 PM today at 211 lbs.

12:30 PM (All Notation: Weight x Reps x Sets)

Incline Bench Press: 180x3x4, 180x2. The original plan was 175 for 5 sets of 3 reps but I felt brave. Could only get that 15th rep halfway up but, overall, it went better than planned.

Hammer ISO High Rows: 65x15x3. All the places I could do the pullups were occupied, so I did these. 15 rep sets left my back toasted, which of course meant the pullups were gonna suck.

Assisted Pullups (Monster Mini Band): 4 sets of 3

Assisted Pullups (Average Band): 1 set of 8, 2 sets of 7, 1 set of 6.

Hammer ISO Shoulder Press: 55x15x3

DB Curls: 25x12+3, 25x9+4+2, 25x6+4+3+2

3PM:
Dynamic Warm-up Phase (@ means reps each side):Walk 2 laps around the field
Jog one lap around the field
Body Squats x 10
Jumping Jacks x 15
Seal Jumping Jacks x 15
Front Skips 20 Yards down and back
Lateral Lunge x 8 per leg
Side Shuffle 20 yards down and back
Stationary Leg Swings (10 reps, front to back)Stationary Leg Swings (10 reps, side to side)Sideways Running: 20 yards down and back
60% Build Up Sprint (arm& posture focus) 30 yards down and back
Combination Hamstring/Calf Stretch
Lunge Walk 10 steps down and back
Backpedal 20 yards down and back
Drop Squat and Stabilize x 6
Squat Jump (noon-countermovement) x 6
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)

Ground Based Mobility:
Reverse 90/90 stretch
Scorpions x 6
Iron Cross x 6
Wall Push x6
Calf Stretch x 6
Leg Cradle x 6
Inchworm x 6
Glute Bridge (Marching) x 6
Quad Stretch
Inverted Hamstring x 6
Forward Lunge, Elbow to Instep x 6
Drop Lunge x 6
Sumo Squat to Stand x 6
Wall Slide x 6
Neck Stretch
YTWL
Shoulder Complex

This was as far as I got, the sprints killed me and even some of the movements left me beat. Just when I think I'm in better shape, I find something else.

6:30 PM
Abs Class and 1-hr of walking in body armor.

Past Two Days

This week had been very good but I've pushed stupidly in a few spots and have overtrained myself a bit. Sometimes, it's been walking in the vest for an hour plus on the same day I'm squatting. And up until today, everytime I went to the bathroom, I would go outside afterwards and hit a set of pullups and a set of chinups with no bands. That's a lot of chins and pulls.

So no surprise that yesterday I felt drained and my biceps were sore and my back just had little get up and go.

Close Grip Bench Press: repped out with 135 lbs at 8, 6, and 5 reps. Too much weight, I should have really used 115 llbs but I just had to push it.

Assisted Chinups (Monster Mini Band): 4 sets of 3

Assisted Chinups (Average Band): 4 sets of 8

Hammer ISO Rows (Lats): 120x5x5

Trap Bar Shrugs: Skipped 'em.

Incline DB Curls: 15x15x3. Was gonna do 30x5x5 but as I said before my biceps were throbbing.

Hammer ISO Shoulder Press: 50x15x3. Was gonna try DB shoulder presses for 65x5x5 but had no shoulder or back left to stabilize it so I did this instead.

Today, to make up for not doing the shrugs and because I was too beat to do a lot and since I haven't deadlifted in the longest time, I made today almost all deadlift. Rather than go 5x5, I just maxed to see where I was.

Leg Curls: tested to a 135 lbs triple.

Deadlift off a 2" Block: Worked up to a 345 single, failed with 375. I surprised myself with this one.

Conventional Deadlift: 375x0. Legs felt strong, back was not. Not after the deficit deads.

Sumo Deadlift: 315x1, 345x1. I have not sumo'd this much in ages, so I think I'm well on my way to that big deadlift I want. With all the deadlifts, my grip felt really strong and I was really holding a tight upper back arch so it looks like all my back and trap work will pay big dividends.

Seated Calf Raises:70x5x5

WSFSB III: RE Lower Body

I felt really tired on Tuesday so right after dinner, I went to sleep.

Wednesday, made up for it. Started with 1 hour and 20 minutes of walking in my body armor. Mostly walked the gravel parts, less shock and more work for my calves.

All Notation: Weight x Reps x Sets

Mobility work and even did some in between squat sets for my legs and hips.

Smith Machine Box Squats (Slightly Below Parallel): 245x5x5.

Assisted Pistols (Average Band): 5 sets of 4. A one rep improvement per set.

Full Range GHR: 5 sets to failure

Hanging Leg Raises: 5 sets to failure

Decline Twisting Situps: 5 sets to failure

Hammer Calf Presses: 230x5x5

Didn't have enough in me to run intervals, so I just took the long way home and walked;)

WSFSB III:ME Upper Body

Saturday:
Abs Class and 1-hr of walking in body armor. 5 walks in 6 days.

Sunday: Zzzzzzzzzzzzzzzzzzzzzzzz!!!

Monday:
Before I walked in to work in the morning, tested myself on pullups and chinups outside. Hit 3 with minimal kip. Hurrah!

Decided to do same loading I did last wave for DB Benches. Tested incline bench press at lunchtime: 185x3

Abs Class

Incline Bench Press: 165x5x5

Assisted Pullups (Monster Mini Band): 3 sets of 3, 1 set 0f 2

Assisted Pullups (Average Band): 4 sets of 7. First 3 of those sets were almost 8 reps but just didn't have enough to go all the way to the top.

Hammer ISO High Rows: 105x5x5

Hammer ISO Shoulder Press: 65x10x4

DB Curls: 30x10, 30x7+3, 30x5+3+2, 30x4+3+2+1. Didn't know how else to write it, so I'll describe it. Based on what I could lift, I calculated I should have been lifting a 27 lbs DB . . . . not gonna happen. So I rounded up. First set was a clean 10 reps, 10th rep was hard. Second set, I failed at 7 reps, rested 10 seconds, got the other 3. Third set, failed at 5 reps, rested 10 seconds, failed at 3, rested 10 seconds, got the other two. As you can guess, last set was a doozy.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute at 8.8 MPH and 2 minutes at 3.0 MPH.

WSFSB III: ME, RE, DE Lower Body!!!

Walked for an hour in my body armor to get the blood flowing, then relaxed for an hour;)

My scheduled workout was 250 lbs for 5 sets of 3. But since I missed a squat workout last week that would have made today my singles day (that, and I was once again really frisky), I skipped all the other shit and just squatted.

All Notation: weight x reps x sets

Smith Machine Box Squats (Slightly Below Parallel)(ME): 135x5, 165x3, 195x2, 225x1, 255x1, 285x1, 295x0

Smith Machine Box Squats (Slightly Below Parallel)(RE): 250x3x4. Since I had 2 reps above 90% 1RM in the bag, I just did 4 sets of 3.

Smith Machine Box Squats (Slightly Below Parallel)(DE): 140x2x10. After set 6, I started to get slower.

And thus ends my five week load. I hit all the numbers I wanted to hit except for weight: last
Sunday I weighed in a pound heavier (214) than the week before but today I weighed in at 212. It ain't the 210 I wanted but I will take it. Since I've been squatting more often or gaining more reps in some lifts, I have probably put on some muscle. But 4 days of vest walking has done it for me again. Next week, it will be 4 days of running, 3 days of vest walking, and deadlifts. 18 weeks to go!!!

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

Abs Class, 1 hour walk with the body armor.

Incline Bench Press: 135x13, 135x10, 135x8

Assisted Wide Grip Pullup (Monster Mini): 3 sets of 3, 1 set of 2

Assisted Wide Grip Pullup (Average Band): 2 sets of 7, 2 sets of 6.

Hammer ISO Rows (Lats): Since I felt really warmed up from the pullups (and kinda frisky) I went for the PR first, then dropped twenty pounds each successive set and repped those out: 145x2, 125x4, 105x6, 85x11, 65x9.

Preacher Curls: 35x25x2

Behind The Back Shrugs: Worked up to a 190 lbs single

Rear Delt Machine: 65x10x4

10 minute cooldown on the Elliptical.

WSFSB III: RE (?) Lower Body

All Notation: Weight x Reps x Sets

Took a walk in the weighted vest for an hour. Would learn in the end: until I'm used to it again, or maybe never, don't do this before a heavy leg workout.

Smith Machine Box Squats (Slightly Below Parallel): 235x5x5. At the end of it, I just felt bushwhacked. But this could be my victory for the night

Bulgarian Split Squat w/Front Foot Elevated: Skipped it.

Giant Set:
Full Range GHR: 5 sets to failure
Hanging Leg Raises: 5 sets to failure
Incline Twisting Situps: 5 sets to failure
Hammer Calf Press: worked up to a 270 lbs triple.

15 minute cooldown on the elliptical. Barely made it through that!!!

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Yesterday, I did jack shit but tested throughout the day on 3 lifts. Got 2 reps on the chinup with no kipping, a one rep improvement. Got 60x7 on the reverse curl: calculated to a 72 lbs max, good up to 265 lbs bench structural balance-wise. Then tested after dinner at 145 lbs in the behind the neck shoulder press, so I'm covered there up close to a 245 lbs bench. My shoulders felt kind of banged up today, so either I need to build this up slowly and stretch my shoulders better or this lift is best used only as a diagnostic tool only.

Today:
Abs Class. Headed to the gym afterward, and there were a shitload of people and not an open bench in sight. So I walked for an hour in my body armor.

Flat DB Bench Press: Worked up to an 85 lbs single per arm. Structural balance-wise, on target for a 215 bench. Met my goal there.

Hammer ISO High Rows: Worked up to a 125 lbs single per movement arm.

Assisted Neutral Grip Chinups (Monster Mini Bands): 2 sets of 3, 2 sets of 2. Better than last week.

Assisted Neutral Grip Chinups (AverageBands): 4 sets of 7. Ditto.

Barbell Preacher Curls: 75x3x4, 85x0 immediately followed by a 75 lbs single, 85x1 immediately followed by a 75 lbs single. Was going to do 75x3x5, but it wasn't as hard as I thought it would be so I went for my goal. Only got it up half way the first time. Figuring that I may have wimped out too soon on that first 85, I made up my mind to get it the second. Oh, I got it but if it were any slower it would have been a static rep!!!

Barbell Shrugs: Worked up to a 200 lbs single.

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

Abs Class

Incline Bench Press: 135x11, 8, and 7 reps.

Hammer ISO Rows (Lats): 120x3x5

Assisted Wide Grip Pullup (Monster Mini): 4 sets of 2

Assisted Wide Grip Pullup (Average Band): 2 sets of 7, 7 sets of 6. More reps is always good.

Preacher Curls: 70x5x5.

Behind The Back Shrug: 175x3x5

Incline Lateral Raises: 15x5x5

15 minute cooldown on the Elliptical.

WSFSB III: RE Lower Body

All Notation: Weight x Reps x Sets

Warmup: 15 minutes on the Elliptical. Mobility work and even did some in between squat sets for my legs and hips.

Smith Machine Box Squats (Slightly Below Parallel): 205x8x5.

Bulgarian Split Squat w/Front Foot Elevated: 50x6, BWTx10x5. The goal was 50x10x5. The reality was that the squats took it all out of me. On the first set, lactic acid buildup was kicking in on the second rep and I just couldn't go past it for much. So I dropped the weights, and even 10 reps was work.

Giant Set:
Full Range GHR: 5 sets to failure
Hanging Leg Raises: 5 sets to failure
Incline Twisting Situps: 5 sets to failure
Seated Calf Raises: 70x5x5

15 minute cooldown on the elliptical. I was starting to fall asleep. This low carb thing is so not easy, especially on this workout. This Sunday will be a reprieve. Next Saturday its back to smart eating WITH carbs.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Abs Class

Flat DB Bench Press: 75x3x5

Hammer ISO High Rows: 105x3x5

Assisted Neutral Grip Chinups (Monster Mini Bands): 4 sets of 2

Assisted Neutral Grip Chinups (AverageBands): 4 sets of 6

Barbell Shrugs: 165x3x5

Barbell Preacher Curls: 65x8x5

Not a cardio killer like the sets of 10 or 8. But I almost felt sleepy walking out of the gym,so I was spent in a whole different way.

213/211

Woke up at 2PM, and went to the gym at 3PM. Weighed in at 213 lbs. When the workout was over, I left at 211 lbs. F'in A!!!

To make up for eating like crap while I was sick (and a bit before that) I dropped the sodas, hot cocoa, candy bars, Gatorade, fruit, toast, rice, potatoes, corn. Drank water by the ton. Started Ab Class again. But I think that the muscle I'm gaining under this program has started to push me past that plateau I had at 216. I'll start adding light aerobics on off days and once I buy my new sneakers (my current ones are being held together with duct tape and Crazy Glue), I'll be running intervals again.

My 5 week wave ends next week, and my mini challenge is to get to 210 at the end. At this rate, the 190s are in sight by December 20 target date. Last time I was 190-anything was January 1999. At a pound a week goal, I might just hit 192, and would never have to rope&choke (Navy BMR measurement) again.

Since I will have been working out for 5 days straight on Tuesday and hammered my legs Friday, I only did box squats. I decided to drop speed squats for the next two weeks and will just be doing the same rep scheme I am doing with the preacher curls (5x10, 5x8, 5x5, 5x3, 5x1). I began using the Smith machine because I want to just worry about pushing the weight, not my balance while tired. The 5 sets of 10 took a lot out of me, because I'm not used to repping out this high (Hmmmm, maybe this should be my new speed work). I'm thinking this might help me knock off some pounds, too.

Smith Machine Box Squats (Slightly Below Parallel): 165x10x5

WSFSB III: RE Upper Body

All Notation: Weight x Reps x Sets

Incline Bench Press: Repped out at 15, 13, 10 reps with 115 lbs. Maybe, I'll keep the weight the same and gun for 20 reps. Maybe not.

Hammer ISO Rows (Lats): 115x5x5

Assisted Wide Grip Pullup (Monster Mini): 4 sets of 2

Assisted Wide Grip Pullup (Average Band): 3 sets of 6, 1 set of 5

Preacher Curls: 50x10x5. I'm trying to bring up my structural balance on this lift to 86 lbs (It's an 80 lbs 2RM now), what it should be for a 205 bench. Since my reverse curls is already where I need it to be, I'm just doing preacher curls for the next 5 sessions like so (did session 1 today):
Session 1: 5 sets of 10 reps at 60% 1RM (2500 total tonnage)(Intensity/Number of Lifts of 1.25)
Session 2: 5 sets of 8 reps at 75% 1RM (2400 total tonnage)(Intensity/Number of Lifts of 1.6)Session 3: 5 sets of 5 reps at 85% 1RM (1750 total tonnage)(Intensity/Number of Lifts of 1.6)Session 4: 5 sets of 3 reps at 89% 1RM (1125 total tonnage)(Intensity/Number of Lifts of 1.36)Session 5: 5 sets of 1 rep at 94% 1 RM (480 total tonnage)(Intensity/Number of Lifts of 0.833)

Behind The Back Shrug: 155x5x5

Incline Lateral Raises: 12x8x5

WSFSB III: DE Lower Body

All Notation: Weight x Reps x Sets

Box Squat (Average Band): 140x2x8.

Bulgarian Split Squat w/Front Foot Elevated: 60x8x5

Full Range GHR: 5 sets to failure

Hanging Leg Raises: 5 sets of 8

Incline Situps: 5 sets of 14

Seated Calf Raises: 50x8x5

Felt better today, but skipped the intervals.