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recons 2nd log attempt

18K views 245 replies 8 participants last post by  recon6991 
#1 · (Edited)
Alright I tried to keep progress in a notebook but I kept losing it, so I hope I stick with this to see my progress and benefit from any suggestions. My workout now is more of a strength/power workout then a bodybuilding one. Im preparing for my senior wrestling season, and then Marine Corps boot camp in June.

I workout with my recruiter three times a week, and its usually a lot of running, pull ups, sit ups, and lots of other plyometric fun.
I run 3 miles a morning on the other days, try to keep it under 24 minutes

Im 6'1" and stay between 190 and 210 pounds. Probably ~15% body fat.

Supplements-
Fish oil
Flax seed oil
glutamine
glucosamine
Animal Pak
Protein (ON Whey)
Have taken creatine and NO stuff before but I currently do not
 
#199 ·
Thanks guys. Doc said 6-8 weeks in a hard cast and then an unknown amount of PT afterwords. Benching going to be me
 
#200 ·
Did some benching today. It felt really funny because I put a chair to sit my leg on since I cant bend it. So basically I was on the bench with a leg even with my body, balance was hard so I didn't go to heavy.

135x15
225x4x4
255x4
275x3
295x1-barely, almost lost my balance and fell off the bench, but I forced my breath out and kept my core tight enough so I could get it back up, it was a very very ugly rep.

Felt great to actually do something active. I think I am going to be able to increase my benching strength because I'll be used to having to focus so much on balance that by the end of it my core will be very sturdy so if I add in leg drive I can up the numbers. Going to do arm work and shoulder as well, and I'll see what I can do for my back because I don't need any more of an imbalance than I have. Was thinking of seated rows and pull ups, stuff that you dont need legs for.
 
#201 ·
been a while since i updated. my physical therapist has cleared my to do light db snatches and cleans, and i havent gone above 50 pounds on those, but they feel ok. Im mainly doing them for GPP since i cant run, and i hate stationary bikes...

my benching has been going really well, im doing pretty high volume. here is a normal benching day
warm up

135x15
225x3x8
275x3x4 -rep prs each time usually
315x2x3 -rep prs
and them a max effort
the other day i managed to get 350, which was pretty cool, raw as well.

also why did negation get banned?

going for 375 in a month.
hope everyones training is well
weighing in at 197.
 
This post has been deleted
#209 ·
Thanks man, I am hoping to do just that with the greco roman. its going to be tough since i am not real familiar with it, but i have always wanted to try. I am pretty sure there a are a lot of clubs scattered through out the Marines so ill be looking for one.
 
#210 ·
Well, I went for a PR today, here is how it went
bench
135x15
225x10
300x3
325x3 - last rep was a real grinder
350x1 -pr

it was ugly as hell, definitely harder than i was anticipating. but i got it, felt great too. My body weight has been pretty steady at 193 for the past 3 weeks. still not cleared to do any sprinting work but I get on a stationary bike for an hour each morning. Been doing a lot of shoulder and arm stuff as well. Really miss squats and deadlifts. Did do a seated military press of 225 which was pretty tight.

hope all is well
 
#211 · (Edited)
Im back! My leg has been solid for a while. Just getting back to within reach of my old numbers on full squats. Been benching and deadlifting heavy since november or so. I havent been following a very strict program, basically this

bench 5-7x1-3 working up to a heavy ass single (usually, sometimes I just work up to a 3 rep max)
floor press 5x5
powerclean 5x5
a couple times a month i use chains or bands with benching

squat- reps vary, sometimes 5x3 sometimes 3x10, just really depends on how confident i am that day
RDLS-3x10
snatch 5x5
split squats 3x6

deadlifts 6x3 going heavy all the way
back extensions 3x15
weight pull ups -3x5 usually get up to +40-60 lbs
rack pulls 6x6
curls 12,10,8
usually finish with a max set of pull ups or high rep deadlift

my current maxes are
bench-right around 350
squat-about 450
deadlift-545
snatch-225-250 (i got 250 a while ago, but it was ugly as hell, probably couldnt/wouldnt do it again)
clean-275

day off today, but ill be deadlifting tomorrow.

i foam roll about 30 mins everyday, all the workouts are with implied warm up sets. i spent like 2 months in south africa doing a lot of hiking around and since then i have weighed pretty steady at 200, my diet is pretty shitty, getting a lot of protein but not very careful about what i eat.
hope everyone is well
 
#212 ·
No updates- I work at a wilderness program for kids who have gotten into some trouble, or are there for reasons along those lines. I normally work wednesday-wednesday and have the following week off, a fellow instructor got sick so I was called in to help out with his group for a few days. Probably not going to lift today but Ill get back on it tomorrow.
A plus on my job for working out is that my GPP is very well taken care of because we hike basically from sunrise to sundown with a very heavy pack. When kids are interested in getting in better shape I usually do pushups, situps, pullups, lots of bodyweight stuff with them when I am there so my time out is not wasted in terms of fitness.
 
#214 ·
Thanks man. Summer has been pretty hectic for me, been lifting usually around 3 or 4 times a week though. Going to be traveling around South America starting in two weeks for two months! Stoked about it, already have found gyms in the places I will be staying.

Did bench/assistance today-
worked up to
315x2x4 on bench
140x5 on db press
floor press 415x5
reverse grip bench 275x2x10

did a boat load of rotator cuff stuff before and after.
 
#215 ·
OLY DAY! Really starting to love the oly lifts, might be because I am progressing on them, or that my form is somewhat decent now. Guy I work with competes in oly lifting and he has really saved my form.

warm up from catalyst athletics website

power shrug
worked up to a triple with 400
-for some reason i have always sucked at shrugging, not sure why, i am decent at deadlifts but cant shrug worth a shit

snatch balance -135x4
185x3
205x3
225x2 - hurt

c&j
135x8
225x8
255x3
275x2
300x0,0,1 PR!!!!

stoked about 300lb clean and jerk
 
#216 ·
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#219 ·
I am really curious now how I am going to end up from doing the walk in my condition... I am trying to figure out the best way to get up to 170lbs of weight on myself for the walk. I was thinking I could load my backpack up to 60lbs or so and then carry 2x 45lbs plates to get close. I wish I had that safety squat bar though!
 
#220 ·
I used the safety bar, next time Ill give it a shot on normal bar and let you know the difference. Im guessing its going to be huge
 
#223 ·
ha no way, I think my friend Alex Segal (big tall, short black hair, linebacker) went to your "camp" or whatever. He's doin good now, I think goin to Hocking College. come to think of it he said he just woke up one day with an ex-marine standing over him, haha sounds like you!? I think my old neighbor Deric Rivera (asian kid) went to the same one...havn't seen him in years though
 
#224 · (Edited)
Been in South America (all over) for about two weeks now. I am currently in Argentina. This place is awesome. I've gotten in about 6 solid gym sessions, playing more footy than i thought possible, and lots of drinking with classes in between.

PRs lately

RDL-405x5

OH Squat-235x3 -slightly over BW, been a goal for a while

Bench-225x10x10 volume PR, was challenged, couldn't not take it. That was 7 days ago, my chest is still destroyed, sticking with low reps...

DL, did 455 2x a minute for 15 minutes

My conditioning is much better from all the footy and hiking I have been doing. Surprised I have been able to lift as often as I have, but the beef down here is so good it makes me lift more!

Even with more conditioning I still am an abominable footballer.
 
#225 ·
Hit a rep PR on oly squats today, 315x12. Pretty brutal set, last 4 reps were real grinders. There is a novice strongman show in the town I will be staying in two weeks. Going to get in touch with the gym running it and see what the deal is. Would be cool to compete.

Weight is right around 215, has been sitting there for a while. With hiking/soccer and lifting I am staying very active. Only problem has been sleeping, there is so much stuff to do down here that sleep is last on my priorities.
 
#226 ·
Weighted dips- 2x10 with 135 lbs

Chins- 2x5 + 70 lbs and three singles with 90 lbs

Hit 255x1 OH squat as well as a 330 (i think, mightve been 325, the KG plates mess my numbers up) clean
 
#227 ·
top sets as of late

bench-315x2x6 rep pr

350x2 - rep pr

ass to grass squats-395x3x8 - absolutely brutal, my leg started to really hurt and swell after the 2nd set, barely got the last few on the third, skipped the 4th, leg is still hurting, guess i need to keep it easy on squats
 
#230 ·
Snatch - 60% x 1 x 3 ~175
Clean & jerk - 65% x 1 x 3 ~225
Clean pull - 80% (of clean) x 3 x 3 ~275
Clean deadlift - 90% (of clean) x 3 x 3 ~290
Back squat - 65% x 5 x 3 ~360


copied from cathletics.com, the numbers im putting up are roughly what i did, as i dont remember yesterday all that well

dip narrow stance, atg front squats as well, worked up to 4x3@315
 
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