Topic: Wolf's training log

[wolf555]

Did a 5k yesterday, and today:
4x max wide grip pull ups
4x max pull ups
4x max chin ups
3x10 weighted back extensions (35lbs)
2x25 push ups
3x8 squats (90lbs)

[wolf555]

Friday:
8 reps bench at 135
5 reps bench at 140
3x3 reps at 150
max at 140
max at 135
3x5 incline bench at 135

shoulder press 3 front 3 back
shoulder fly 6 each side
repeat 3 times.

Saterday:
5k run
15 minutes rows
3x15 hanging set ups

Sunday:
Power sleep.

[wolf555]

4 mile run in 30 minutes
3x5 leaning squats 140lbs
3x5 leg press 290lbs
32 walking lunges at 88lbs


They have a rope set up to climb in my gym now, I haven't climbed one in several months, tried today and found out all that neglect I have been doing on my pulling muscles is showing, got to work on getting my pull strength and endurance back.

[wolf555]

Arm day, nothing but arms

Warm up:
2x (25 jump rope, 10 shoulder rotations, 15 push ups)

Workout:
4x max chin ups
4x max pull ups

4 rounds:
8 preacher curls
12 anchor pulls

3 rounds:
6 front/back shoulder press
6 each side shoulder lifts

3 rounds:
6 each side front shoulder lifts
5 shoulder flys

3 rounds:
max tricep extensions
max skull crushers

70 lbs KB each arm farmers carry 50 yards, 3 rounds
stretch

[wolf555]

Chest day:
4 sets of 25 push ups, strict form.
max bench at 140lbs
max bench at 145lbs
3 sets of max at 150lbs
max bench at 145lbs
max bench at 140lbs
max bench at 135lbs
3x5 incline bench at 135lbs
3x15 dips
stretch

[wolf555]

Wednesday:
Warm up-
2x (15 push ups/ 15 flutter kicks/ 5 1 leg squats each leg)

Work out-
12 x 8 lunges 2 45lbs KBs
3 x 6 clean/squat/press 2 45lbs KBs
4 laps farmers carry 70lbs each arm

Thursday:
Warm up-
4 x 25 push ups

Work out-
max bench press at 140
max bench press at 145
3 sets of max bench at 155
max bench press at 145
max bench press at 140

20-15-10-5 hanging set ups

[wolf555]

Weird day:
rope climb till I can't anymore
3 x max Belguin split squats
4 x 25 push ups
10 minutes teaching a crossfit coach guy how to use a KB while he was trying to teach a class
4 x max pull ups
4 x max chin ups
6 minutes desperately trying to convince this chick I was not stareing at her glutes while going up the stairs, which ended with her saying she was teasing.....I hate that woman.
4 x max glute ham raises
30 tire flips (we only have a 300 pounder here, sucks we need heavier) 15 push ups at end of each lap....there are ants in Japan for anyone that doesn't know, and I swear they study ninjitsu or some crap.
rope climb till I cant anymore
3 x max hip thrust.

Trying to work on the poste- screw it i'm not gonna even try to spell that, trying to get my vertical and horizontal jump higher and longer as well as get my muscle ups back, been out of commission with those for a quite a while since I jacked up my wrist. I blame Primal Fitness SA for this, just kidding Jereme was awesome training with you guys what little bit I could, figures about the time my foot issue heals up I leave SA.

[wolf555]

Chest day:
warm up
100 push ups strict form in as few sets as possible
3 x 10 both jumps

workout:
140 max bench press
145 max bench press
155 max bench press 2 sets
145 max bench press
140 max bench press

By this point I was spent, this isn't the hardest or heaviest chest day I have done but for some reason my muscles were killing me. Also got to work on this whole Diet thing, chow hall is closed by the time I get through with PT so I been resorting to Burger King, need to get my diet fixed somehow.

I have set some new goals that I will be working on:
Increase run time to below 10:30 mile and a half (eventually getting down to 7:30, it's time I focus on speed more then endurance)
5 miles in 30 minutes (currently at 4 miles)
Increase ruck time to 4 miles in 40 minutes with a 65lbs ruck, and 12 miles in 3 hours with a 55lbs ruck.
Increase vertical jump to 45 inches
Increase horizontal jump
Get my muscle ups back with a vengence. (wrist is finally healed up enough for it, tried one today and it was a struggle, but I can still do one so its a start)
Strengthen pulling muscles back up to where they were
strengthen my grip up for climbing (right now I can climb the freaking rope, just can't hold on to it.)

[wolf555]

Wednesday:
Went bouldering, realized 4 size's below my street shoe is way to small, picking up a pair of 8 1/2 Mythos seen.

Thursday:
I haven't came up with a name for most of this yet.
4 x max pull ups
4 x max chin ups
All of these are done with rock rings
3 x 10-15 second dead hangs top grips
3 x 10-15 second dead hangs 4 finger grip
2 x 5-10 second dead hangs 3 finger grip
Strapped the rock rings to some KBs and started doing farmers carries with the two finger grips, changed grips when ever my hands gave out.
Some weird pulls and holds
more farmers carry, this whole ordeal lasted about an hour.

Today:
4 x 25 push ups, strict full range of motion
3 x 15 dips
Bench press set
max at 140
max at 145
3 x max at 160
max at 145
max at 135

3 rounds
6 front/back shoulder press
6 shoulder flies

[wolf555]

New schedule. Plus this coming week I will get to run Monday, Wednesday, Friday, and Sunday...Because of work I usually only get to run on Mondays and the weekends. From now on I'm gonna start doing things like this:
Monday- legs
Tuesday- pulling muscles
Wednesday- chest
Thursday- finger strength
Friday- arms
Saterday-climbing/ running
Sunday- rest/running if I can't run Saterday

[wolf555]

Monday: 4 mile run, I didn't get to the rest.
Today:
4 x max wide grip pull ups
4 x max pull ups
4 x max chin ups
3 x 10 hanging leg raises.

Hitting a 4 mile ruck with a 65-70 lbs ruck at about 0530 tomorrow so I'm off gonna be a long day.

[wolf555]

did a 4 miler this morning, this cold weather is getting to me it toke me 32 minutes to get it. This afternoon was chest day:
Warm up-
4 x 25 push ups
3 x 5 each leg step ups with 70lbs kb
Workout-
3 x 10 chest fly 26lbs
3 x 5 chest fly machine thing can't remember weight
8 reps on that machine at higher weight
2 x 5 incline bench with 40lbs dumbells
6 x 8 incline bench with 45lbs dumbells
No dinner, chow hall was closed...as well as everything else on base. Outstanding

[wolf555]

Been real hard to get to post during the week, I get to train but thats about it. working 0730-1630 sometimes 1730 then from 2130-2300, sucks bad. Yesterday I went to the local bouldering gym, my climbing is getting better, big improvments. Today:
Workout-
3 x 8 chest flies, forget the weight
3 x 5 chest flies heavier weight, not sure with one
2 x 8 incline bench at 45lbs
3 x 5 incline bench at 50
Shoulder circuit-
6 front back shoulder press at 60lbs
6 shoulder flies with the 25 pounders

3 x 8 preacher curls

[wolf555]

Wednesday:
1 set max bench at 135
1 set max bench at 145
2 sets max bench at 155
3 sets max bench at 165
1 set max bench at 155
1 set max bnch at 145

3 x 8 incline dumbbell press with 40 pounders
3 x 5 incline dumbbell press with 45 pounders

3 x 7 chest fly mechine

Thursday:
4 x max pull ups
4 x max chin ups

Crazy almost random finger strengthening stuff with rock rings. Pulls ups/holds/ farmers carry, and stuff.

[wolf555]

Taking it easy today, resting up for a good long climb either Sunday or Monday. Kinda board, a buddy suggested I get a Japanese girlfriend. Thats just what I need, I have a hard enough time understanding why women are mad at me when they yell at me in English if there yelling in Japanese I don't stand a chance.

[wolf555]

Been busy, but still working out, my bench press is up to working out with 170 now, think I'm maxing 195-200 I'll have to check. Climbing muscles are coming along. I seem to have hit a plataeu on my pull ups. Last year BMT got me all kinds of jacked up, dropped from around 20-25 pulls ups to barely 6 in two months, within a week I was able to barely get up to 10, right now I'm at 13-14 depending on the day on my first set, I haven't been able to get them back up for some reason, selection didn't help either, nor the months of tech were I couldn't get ahold of a pull up bar often. I'll figure something out, going for benching, squating, and pulling my body weight 20 reps each right now.

[wolf555]

4 miles
100 8 count body builders

3 rounds:
Bunny hop burpees for 45 seconds
15 second break
Scorpian push ups for 45 seconds
15 second break
Kong sprints for 45 seconds
15 second break
Plank to push up builds for 45 seconds
15 second break
Up downs for 45 seconds
15 second break
Hindu push ups for 45 seconds
15 second break
Squats for 45 seconds
15 second break
Jump squats side leg raises for 45 seconds
15 second break
QM 50 yards
90 second break