Uncle Slam's Afghan log

[UncleSlam]

Today's session;

Afternoon:
Clean & Press: WU 135lbs x10, 170lbs x5, 180lbs x5, 190lbs x5
Snatch: 135lbs x5, 145lbs x5, 150lbs x5
BB Shrugs: 315lbs x10, 405lbs 4x5
DB Crucifix Hold: 25lbs each hand 1x38 sec, 1x32 sec, 1x28 sec, 1x21 sec

Evening:
Bike: 30 minutes
Tri-set 25lbs DB: Reverse Curls 4x10, Hammer Curls 4x10, Curls 4x10 (Real Arm Burner)
BB Russian Twists: 45lb Plate 4x10 each side

[UncleSlam]

Well leaving tomorrow for 2 weeks to the crappy firebase. Wont have internet and will have only MREs for food yeah. Running low on supplements so got to ration them out till my order comes in. But again this firebase has limited weights, no squat rack and a ghetto bench setup. Im thinking of ways to make one either out of sandbags or using the scrap metal we got.

Also thinking about tying some rope to some plates and doing ghetto drags for cardio. Got a MRAP tire and after watching WSM 80's and 90's thinking about filling sandbags and loading them onto a platform for conditioning day. But Ill think of something.....

[BendtheBar]

God speed.

[UncleSlam]

Back from Paradise Island..... Learned some things the hard way. I think I went too high on calculating my rep %s on 5/3/1. I missed some of the reps so Im taking Wendler's advice in the book and going down 10% more and starting over after deload week. I also mixed things up a bit and added rest-pause DC style to the assistance exercises. For cardio all I could do was tire flips and I counted going on patrol as cardio. What really sucks is I cant do Back Squats like I want. Its simply too dangerous are gym area is covered in ice and is at a angle. So its going to suck but every 2 weeks I cant do the 5/3/1 template for squats.

[UncleSlam]

Very tired and sleepy running around all day squaring away stuff. We got back this morning at 0200ish and I havent slept yet. Ended up flying to the big FOB to yet again square away more dumb stuff. But manage this today for conditioning day;

Row Cardio Machine: 20 minutes on max setting
Russian BB Twists: WU 1 45lb plate x10, 2 45lb plates 4x5, 1 45lb plate 4x10.
Incline DB Hammer Curls: 45lbs x10, 55lbs x10, 65lbs 1x7 rest pause 1x4 rest pause 1x2 30 second static hold followed by 90 second Bicep Stretch

[BendtheBar]

Originally Posted by UncleSlam

Back from Paradise Island..... Learned some things the hard way. I think I went too high on calculating my rep %s on 5/3/1. I missed some of the reps so Im taking Wendler's advice in the book and going down 10% more and starting over after deload week. I also mixed things up a bit and added rest-pause DC style to the assistance exercises.

I like rest-pause work. I think that's a good mix for strength, size and conditioning.

And welcome back.

[UncleSlam]

Squat Deload Day

Power Cleans: 135lbs x5, 205lbs x3, 225lbs x3
Back Squat: 245lbs x5, 265lbs x5, 285lbs x5
Leg Press: 560lbs x12, 920lbs x10, 1080lbs x10 rest pause 1x6 rest pause 1x4 then 90 second static stretch
Leg Curl: 180lbs x10, 210lbs x10, 255lbs x8 rest pause 1x4 rest pause 1x3 then 90 second static stretch

Was going to do Calves but I got a new soldier in my team and had to square him away. My squad leader is big on strength training just like me so I had the kid in the gym with me. Unfortunately he isn't up to par on weight training. So I had to coach him through a simple workout.

Weighed in at 246lbs at 6'3.

[BendtheBar]

Envy those cleans. I think my max is 225.

[UncleSlam]

Deadlift Deload Day

Deadlifts: WU 225lbs x5, 265lbs x5, 285lbs x5, 305lbs x5
Partial Deadlifts: 225lbs x5, 315lbs x5, 405lbs x5, 495lbs x2 1/2 (Felt a pinch in my back so I stopped)
Rack Chins: BWx10, 50lb DB 1x8 rest pause 1x3 rest pause 1x2 rest pause 1x17 partial reps.
Hyperextensions BW 4x10 (I did this exercise because it pumps my lower back and relieves pain)

I was going to do Conditioning day yesterday but I got hurt. We were at the shooting range reconfirming our zero's on our sights. On the way back to our compound I slipped on ice and must have fell at least 3 feet down onto the ice back first. It knocked the breath out of my lungs and it cracked my back. It took you about a minute to get back up. But it ruined the rest of my day. I was still hurting a bit today and it wasn't until partial deadlifts that I felt pain from it.

[big_swede]

Good training man, hope back is all ok soon.