Uncle Slam's Afghan log

[UncleSlam]

Here is today's session;

Deadlifts: 315lbs x5, 365lbs x5, 405lbs x3, 435lbs x1, 455lbs (Missed)
Pullups: 5x10
Single-Arm BB Lateral Raises: 3 45lb plates x5, 3 45lb 1 25lb plates x5, 4 45lb plates x3
BB Shrugs: 315lbs x5, 405lbs x5, 495lbs x3
BB Twists: 1 45lb Plate 4x10 each side

[UncleSlam]

Today's workout;

Clean & Press: 135lbs x5, 185lbs x5, 205lbs x3, 225lbs x1, 235lbs x1
Snatch: 135lbs 5x5
DB Press: 70lbs x5, 80lbs x3, 85lbs x3, 90lbs x1
DB Curls: 50lbs x10, 60lbs x8, 70lbs x5
Planks: 5x1 min

Weighed in today at 237lbs at 6'3.

[UncleSlam]

I decided to start 5/3/1 program on monday. Its going to be a 4 day split setup like this;

Mon-Bench Press
Wed-Squat
Fri-Deadlift
Sat-Clean & Press

I will of course do the 3 assistance exercises with the above and for cardio on the off days Im going to do buddy carries, sprints and tire flips. I also made a oath to myself to do more stretching. Ill admit I dont stretch and it shows when I have to climb shit on patrol. So also on the on and off days Im going to do more static stretching.

Ive been watching alot of the old WSM contests from the 80's and 90's dvds I bought. Im thinking of doing some kind of front carries also for cardio too. We are very limited here on items and at the crappy base I do rotations at now its even worse. But thinking of doing Farmer's Walks with filled ammo cans and running with a TOW bar like a Yoke Walk.

Overall I think Im making decent strength gains despite the high intensity missions I do. There is alot of snow on the ground and the Taliban dont do much this time of year historically so now is the time to make gains.

[big_swede]

Good training! And good having you post here again. I think the 5/3/1 with an oly lift is a great idea, im thinking in terms doing something similair myself.
Kerp up the good job!

[BendtheBar]

Ill admit I dont stretch and it shows when I have to climb shit on patrol.

I got away from doing it these last 5 years and I can tell how inflexible I have become.

Burden carries...always a solid choice in any form. Dan John is a big proponent for strength and athletic training.

[UncleSlam]

Alright day one of 5/3/1;

Bench Press: WU 205lbs x10, 235lbs x5, 255lbs x5, 270lbs x5
DB Bench Press: 100lbs 1x10, 4x5 (Was smoked after first set)
DB Overhead Tri Extensions: 80lbs x10, 100lbs 4x5
Dips: 4x8 (Tris were destroyed)

For Core I did this;
Planks: 4x1 minute
Standing BB Russian Twists: 45lb plate 4x10 each side.

Then static stretching for 10 minutes.

[BendtheBar]

Strong bench numbers.

[UncleSlam]

Conditioning day;

Bike: 30 minutes
Farmer's Walk: 100lb Dumbells each hand 4x100 meters
Tri Superset: Pushups 4x50, High Crunches 4x25, Low Crunches 4x25 (All this is just for the PT test numbers)

Static Stretching for 15 minutes full body.

[UncleSlam]

I need more ideas for these days. I was thinking of maybe taking 4 45lb plates and tying them together and doing Front Carries for laps or maybe just walking around with weight on a barbell on my back or carrying it in the front for laps.

100lb Dumbells aren't enough weight it was too easy I was sprinting with it with no problem. Im thinking of making handles for the barbells and loading them with plates and doing that for Farmer's Walk. Damn snow made it impossible to sprint outside I had to do everything inside the gym.

But good news is I weighed in today at 240lbs so Im starting to gain weight which is a shocker. But bad news is the small bottles of water we recieved 4 days ago are contaminated with ecoli that should explain why I have been puking out my ass the past few days after drinking a protein shake.

[UncleSlam]

Alright today was not a good day. Did a dismounted recon mission this morning where we had to cross country walk across 2 feet of snow for about 6 klicks. I fell very hard and thought I might have broken my ankle. I walked it off and got back it was starting to get passed my usual time in the gym when it is clear of douchebags. So I chugged 2 energy drinks and went to do legs. It was some shitty lifting and its my fault I should have listened to my body but I didnt rest a bit. Anyway here is today's workout;

Back Squats: 225lbs x10, 325lbs x5, 350lbs x5, 370lbs x3-5 (Bad form here it was partial)
Front Squats: 225lbs 4x5
I started Goblet squats but could not do it correctly so went to DB Lunges and was to smoked for that so I went to the Leg Machine instead. I dont like machines but no choice.
Leg Extensions: 2 45lb Plates x10, 3 45lb Plates x8, 4 45lb Plates x5, 5 45lb Plates x3
Leg Curls: 1 45lb Plate x10, 2 45lb Plate x8, 3 45lb Plate x5, 4 45lb Plate x3

Skipped my core exercises and left the gym disgraced with myself.