[grrthetree]

6/9 Monday
Since I will be on a summer camp with JROTC for 3 days starting wednesday, I compounded all of the exercises, and some conditioning today. Here's basically what I did...

Bench 3x5
Squat 3x5
BOR 3x5
DL 1x3
dips 2x failure
Lat pull-downs 2x5

I did some conditioning at my uncles house with his weights and machines. I just went from 1 exercise to another, then finished with the treadmill on incline.

[grrthetree]

6/10
I practiced technique on DL's because yesterday I felt my back twinge sort of, so I kept good form with 50 pounds and did it 5 times, then 5 times with 80 pounds.

and I did Bas Rutten's all around workout CD

[grrthetree]

Ok so it's Monday the 16th.
june 11th through 13th was JROTC Summer camp which was hell. PT at 5am and double time to chow and back which was 1.5 miles away. All the while in full ACU's in the FL summer heat carrying a pistol belt with canteen and utility pouch. I'm gonna have to get used to it, and i shouldn't complain, but I'm not used to training like that. I rested up a little until today with some light swimming and sets of push-ups and sit-ups.
Today was the first day of cross country summer training. We did a 1 mile warm up, then 6 stadium runs which is like 1/3 a mile with bleacher runs in it. Then we cooled down with a .5 mile jog and stretch.
Tomorrow is CC again but I'm gonna work out with weights beforehand tomorrow.

[grrthetree]

Tuesday
I went to the gym, and instead of actually working out I decided to go around and get a feel for the gym instead of starting something new. so I biked for a warm up, then did 20 rep squats, then 3x5 bench press, and just went around the gym from there.
Then I went to CC. I was so sore, I just couldn't run fast at all. There was only 3 of us, and one of us had to shit really bad, so I wasn't last, but I would've been. We warmed up with 800m then did 400m intervals, then left.

[grrthetree]

Wednesday 6/18
rest day

Thursday 6/19
Went to the gym and tested my 5rm for bench, squat, OHP, deadlift, BOR. I also tested how many pull-ups I could do. It looks like this.


5Rep max
Bench- 120
Squat- 95
Deadlift- 115
OHP- 75
BOR-115

So I'm pretty sure I'll end up doing Bill Starr's 5x5 primer, and I'm goign to have to modify it a little bit just because of how unequal my lifts are, but I'll end up adding the same amount of weight as the program adds.

I also ran with cross country, and we did ladder sprints. Ladder sprints are pain. period.

100m sprint 20 second rest
200m sprint 30 second rest
300m sprint 30 second rest
400m sprint 40 second rest
300m sprint 20 second rest
200m sprint 20 second rest
100m sprint

Your goal is to make the first and last 100m sprint as fast as possible.

[grrthetree]

Friday 6/20-sunday 6/22

rest

Monday 6/23
Bill Starr's 5x5 primer

bench press, work up to max set of 5
squat 5x5
row 5x5

then I went to cross country and we ran 1.5 mile warm-up, then 3 intervals of 5 minutes fast pace, 3 minutes slow jog.

[grrthetree]

Tuesday 6/24
rest day

wednesday 6/25
signed up for the gym, got a 3 month membership for like half price

did
DL 5x5
squat (light weight) 5x5
Military press 4x5
pull-ups 5x5

then went to cross country
ran 1.5 mile warm up
then 4 bleacher runs, about 1 and a half miles
then ran a mile for time, I did it in 7:17