Day 2 Week 2

Squats

320 X 5
320 X 5
320 X 5

Bench

285 X 5
285 X 5
285 X 5

Bent Over Rows

205 X 5
205 X 5
205 X 5

Bar Curls

85 X 5
85 X 5
85 X 5

Dips

BW X 5
BW X 5
BW X 5

Added arms into the program at real light weights. Trying to assist the tendon soreness by working out the kinks. My Achilles Elbow is threatening to tap out so its time to punish it into submission.

Bent overs felt really strong this week.

Squats were a bitch...yesterdays run made that a reality..thanks Army pt requirements.

Cole

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Week 2 Day 1

Squats

315 X 5
315 X 5
315 X 5

Push Press

195 X 5
195 X 5
195 X 5

Deads

375 X 5

Added 10 to each exercise due to transition to 3 X 5 program. Probably not a
smart move to go higher than suggested but I love heavy weights.

I also don't list my warm ups but that goes without saying.

J.

SFC Justin Cole

208-340-1742

Week 1 Day 3

Squats

295 X 5
295 X 5
295 X 5
295 X 5
295 X 5

Bench

275 X 5
275 X 5
275 X 5
275 X 5
275 X 5

Barbell Row

195 X 5
195 X 5
195 X 5
195 X 5
195 X 5

Success again. Nice.

Time to recover.

SFC Justin Cole

208-340-1742

Day 2 Week 1

Squats

285 X 5
285 X 5
285 X 5
285 X 5
285 X 5

Shoulder Press

185 X 5
185 X 5
185 X 5
185 X 5
185 X 5

Deadlift

365 X 5

Day 2 is a success. Takes a bit of digging but doable. When I squat, I go
below parallel. Deads are tough any way you roll it but flexed lats and look
high when you start your pull.

J.

SFC Justin Cole

208-340-1742

Week 1 Mon

Starting Week 1 of 5X5 program.

Squats

275 X 5
275 X 5
275 X 5
275 X 5
275 X 5

Bench

275 X 5
275 X 5
275 X 4
275 X 3
275 X 3

Bent Over Rows

185 X 5
185 X 5
185 X 5
185 X 5
185 X 5

Missed on Bench so Friday will be 275 again.

SFC Justin Cole

208-340-1742

Week 6

Bench:

385 still

Squats:

365 to the Bucket
430 to the Bench

Deads:

425 still

Did 385 X 15 on Deads to destroy every last muscle fiber in existence.

Should be a murderous weekend.

I'll update my runs soon.

J.

SFC Justin Cole

208-340-1742

Fitness Thoughts..

I'm 15 lbs away from a 400/400/400 Olympic total. Personal best for me anyway its viewed but for my size (230lbs) not the best. I still have some technical issues with each lift I'm dialing in but very soon, it'll be a reality.

What I haven't dialed in is my nutrition. I still have a sloppy approach to calorie consumption..especially on those days that my career has me making moves happen without 10 minutes of down time in 10 hours.

I'll take it a week at a time, eating raw foods when possible, unseasoned cooked meats, beans and athletic greens. Not a diet but a shift in food consumption. I'll continue to post any changes in the workout as well as weight and food struggles (it will be a struggle).

232lbs this morning.
Rest Day

J.
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