S
S3Project
Guest
Strong people,
My basic goal is to prepare for the military...lots of running, lots of rucksack marching (which requires strength and stability gained from squatting and deading)
Last November I was about 6'0 140. I'm currently 6'1 175-180, although my weight has remained consistent for about 2-3 months due to injury and illness.
Since November, I've been on a strength block, and am trying to establish basic strength levels (315 squat for 5, 405 for 5 DL, 225 for 5 bench) prior to enlistment. The squat is the most important; the bench is the least.
I've been on the Rip program, but feel my gains are beginning to wane; I've really only made +15 pounds of progress on my squat since Jan 1, but, that's due to resets/injuries/illness than genuine stalling. Nonetheless, my lifts are sufficiently heavy that I cannot make guaranteed progress every workout. I'd put my success rate at about 50%.
My currents lifts: 250 for 5 on the squat, 175 for 5 on the bench, 315 for 5 on the DL. the DL I believe I can still make linear progress with.
So, I'm going to stick with Rip for at least until the end of this month.
I plan to go to Boot around late August, perhaps September. Until then, prep time. My priorities: get strong. be able to run long distances. be able to ruck like a motherfucker.
Here is what I'm thinking about switching my plan to, come May 1st:
Day One: AM: Deadlift / Overhead Press / Pull - ups + heavy abs.
PM Long-slow distance run in PM. (4 - 12 miles)
Day Two: AM: Quick, Crossfit/Enamait style GPP, less than 20 minutes in duration. Plus extra calisthenics. Do everything at once so there is plenty of recovery time.
Day Three; Afternoon: Squat / Bench Press / Weighted Pulls.
Day Four: Afternoon: Ruck March.4 to 15 miles. Land nav alternating weeks.
Day Five: Rest.
Does this seem reasonable? Would you recommend any changes? For what it's worth, I'm about 19 years old.
Thank you gents and ladies.
- Derek
My basic goal is to prepare for the military...lots of running, lots of rucksack marching (which requires strength and stability gained from squatting and deading)
Last November I was about 6'0 140. I'm currently 6'1 175-180, although my weight has remained consistent for about 2-3 months due to injury and illness.
Since November, I've been on a strength block, and am trying to establish basic strength levels (315 squat for 5, 405 for 5 DL, 225 for 5 bench) prior to enlistment. The squat is the most important; the bench is the least.
I've been on the Rip program, but feel my gains are beginning to wane; I've really only made +15 pounds of progress on my squat since Jan 1, but, that's due to resets/injuries/illness than genuine stalling. Nonetheless, my lifts are sufficiently heavy that I cannot make guaranteed progress every workout. I'd put my success rate at about 50%.
My currents lifts: 250 for 5 on the squat, 175 for 5 on the bench, 315 for 5 on the DL. the DL I believe I can still make linear progress with.
So, I'm going to stick with Rip for at least until the end of this month.
I plan to go to Boot around late August, perhaps September. Until then, prep time. My priorities: get strong. be able to run long distances. be able to ruck like a motherfucker.
Here is what I'm thinking about switching my plan to, come May 1st:
Day One: AM: Deadlift / Overhead Press / Pull - ups + heavy abs.
PM Long-slow distance run in PM. (4 - 12 miles)
Day Two: AM: Quick, Crossfit/Enamait style GPP, less than 20 minutes in duration. Plus extra calisthenics. Do everything at once so there is plenty of recovery time.
Day Three; Afternoon: Squat / Bench Press / Weighted Pulls.
Day Four: Afternoon: Ruck March.4 to 15 miles. Land nav alternating weeks.
Day Five: Rest.
Does this seem reasonable? Would you recommend any changes? For what it's worth, I'm about 19 years old.
Thank you gents and ladies.
- Derek