Friday

Standing Over-head Press

135 X 6
135 X 6
185 X 4
205 X 2
225 X 1

Shrugs

225 X 10
315 X 20
405 X 15
495 X 7
545 X 3

Iron Cross

25lb X 20 seconds
35lb X 10 seconds
40lb 8 5 seconds

30 Mins of Running

J.
Sent from my Verizon Wireless BlackBerry

Gear for The Masses

Anderson Powerlifting delivered some great wraps and ram for use over the next couple weeks.

Look for the full review soon.

Wednesday

Squats

135 X 6
135 X 6
135 X 6
225 X 4
315 X 3
405 X 2

10 Rounds of:

20 Push-Ups/5 toes to bar/20 KB Swings 50lbs

These 10 rounds were non-stop continuous rotation. Shocked the heart into action..

Don't ever quit. Slow down or scale if needed but don't walk away until complete.

J.
Sent from my Verizon Wireless BlackBerry

Tuesday

Deads

135 X 5
135 X 5
225 X 4
315 X 3
405 X 2
405 X 3
455 X Miss
425 X 1

Weighted Pull Ups

25 X 5
35 X 5
35 X 5

T- Bars

90 X 8
135 X 6
180 X 6

Sent from my Verizon Wireless BlackBerry

Monday

Flat Bench

135 X 8
135 X 6
225 X 4
275 X 3
315 X 3
335 X 1
355 X 1
365 X Miss

3/4 Press

365 X 3
405 X 3
455 X 1

Ring Push-Ups

10 PU
15 PU
15 PU

Run for 30 mins

J.
Sent from my Verizon Wireless BlackBerry

Military Fitness Requirements

The dreaded, timed, 2 mile run...

Typically not an issue to run 2 miles but add in a time requirement coupled with the knowledge that if I fail a 2 mile run, I also lose my full time employment...hence the initial dread.

Now I agree that an athlete of any stature needs to be conditioned. I pursued the heavy weights most of my life but never truly chased the entire picture. Now that I have broken a inordinate amount of bones in the gym and tore tendons like construction paper in a kindergarten art class, its time to go back to basics and do it right.

I calculate 10 more years until I can retire so I have 10 years of biannual 2 mile runs to stay conditioned for. My old plan was 60 days out, start dumping weight (often times 15 to 20 lbs) and running my lungs out on a tread mill.

No doubt the last minute plan aided in the dreadful approach to the timed run...

New Cardio Plan:

Mondays and Fridays will be steady state cardio for 30 mins, uphill the whole time.

Tuesdays and Thursdays will be a Conditioning Circuit.

Wednesday is a rest day.

My Iron Philosphy won't change for Monday thru Friday. I am making bigger lifts every week and suffering no painful side effects.

Functional movements are the core of my heavy lifts and staying true to this has increased nearly every lift by 50+ lbs in the last 6 weeks.

I will never settle for just healthy and fit..


J.
Sent from my Verizon Wireless BlackBerry