Big Bear: Cant hold me down forever

[bigbear6708]

PT:
4.6 mile ruck march, 1 hour, 40lbs in pack

GYM:
Squat: 315x7, 3 sets
----
5 rounds

Bench Press(supposed to be BW, shoulder feeling "tweaked") 185x8
Supine Ring Pullup, as many reps as possible, 25lb plate on chest (10,10,9,9,8)
situps mixed in after ring pullups

[Commander]

I am liking your variety. Are you having fun?

[bigbear6708]

yeah, Commander, I am enjoying this. my body is getting beat down as much, or more as before..but each day brings something new, not just the usual "grind"..so its entertaining

PT: very cold outside..did P90x cardio and abs (not my choice!!)..on a side note, we did do the yoga one last week..I really enjoyed it, I am planning on starting yoga each sunday morning before my family wakes up

Gym:
4 rounds
Powerclean 155x1 clean and 3 front squats
seated box jump x 3 @ 36 inches (very powerful movement)
50 jumpropes..still working on doubleunders..LOL

thats it! its Friday, had a hard enough time getting motivation to even go! LOL. trying to rest my shoulder..think I developed tendonitis or a bursitis in it..gets very sore after some workouts..need just simple rest

[bigbear6708]

No morning PT, was called in early to help support another Brigade's Operation.

GYM:
-Squats: 3x4 @ 372 (called for 3x5, did squats on a stand w/ no support bars..wasnt comfortable going for 5..so I did an extra set instead)
-Squat: 1x5 @ 352
-Press: 4x5 @ 145, suprising, no shoulder pain..GOOD!

---
12 minutes of
-45 lb plate overhead lunges 7-10 each leg
ss
-10 ball slams
-repeat

4 sets of
-10 situps w/ 25 lb ball
ss
-10 pushups

[bigbear6708]

yesterday

PT:
4.6 mile run, 32 minutes

Rack pull 3rm x 2 (485)
---------
7 rounds
Am rap false grip ring pull up (5,5,5,5,7,7,7)
5 ghr
10 hollow rocks


-didnt feel like a traditional deadlift

[bigbear6708]

Friday

PT:
4 miles, 36 min.

GYM:
squat: 3x5 @ 362
bench: 3x5 @ 190

6 rounds
prowler push 180 lbs
10 pushups
10 ab wheel

[bigbear6708]

a day behind..Saturday

Power clean 5x3 @ 155,165,165, 175, 185..all felt great. could have went heavier..still gaining confidence in the catch
ss
pullups: Bwx8, 2 sets
25x5, 3 sets

100 lb plate from floor to overhead, 30 reps

[bigbear6708]

Monday, Day off: NO PT

GYM: (Best thing about this new programming...OPTIONS!!!)
I didnt feel like the standard 3 x "x" squats..so I took path "B"

Front Squat, Worked up to 1 RM: 275x1, 3 sets

Press 5 RM: 155,
Then DB Press 55's x 8, between sets of Front Squat

Tabata DB swing, 65 lb DB

[Commander]

Hmmm. I am betting that tabata DB swing was pretty brutal.

Did you get a wicked glute pump?

[bigbear6708]

Originally Posted by Commander

Hmmm. I am betting that tabata DB swing was pretty brutal.

Did you get a wicked glute pump?

LOL, very brutal..I planned 2 sets of it, but after the first I threw in the towel. haha

Tuesdays workout:
PT: 4 ish miles...untimed
(think I need to do intervals this weekend..they have been lacking!)
circuit done on the min, for 15 min.

1 Snatch Grip DL (155)
1 BB High Pull (same weight)
3 seated box jumps (36")
2 weighted chinups (45lbs)

Weds:
PT: circuits
10 pushups
5 pullups
10 shoulder press (30 lb DB)

9 total rounds

Thurs:
PT:
stretching...felt great!

GYM:
bench: 190, 4x5 reps

4 rounds:
-Front Squat as many reps as possible @ BW (used 220 instead of 205) 3,3,3,3
ss
-5 Burpee w/ lateral jump over 12" box

bench is suffering..my gym really has no bench press racks..just tons of platforms and squat racks...so to bench I either need to use a different gym (no problem)..there are tons on the base I am at.. or just stack boxes up to "make a bench"...its easier to just stack boxes as this gym has everything else..so to get high enough to get the bar, I can generate really no leg drive..so I am "re building" my bench..plus my shoulder has hurt..and I havent benched in a while..LOL