View Full Version : Powerlifting @ EOD compound FOB Marez, Iraq
Well really fast i'm 25. lived and breathed powerlifting since i was 14. best total was 2230, 905sqt, 550bch, 775dead. (that was i beleive in april 2006). Joined the army as a EOD tech 2 years ago and been off and on lifting mainly off :/ currently residing in the great country of iraq nothing on my agenda here but doing missions, training, eating and sleeping. current goal is to just increase my GPP. heres my training from oct 23-28
BTW Seath242 is my BIG lil brother
oct 23
floor press:185x10, 225x8, 275x5, 315x3, 365x1, 385x1, 405xmiss
close grip floor press: 225x5,5,7
BB shrugs: 225x10, 275 2x10
Pullups: BW 10,8,6
Side laterals:20x10, 30 2x10
Neck Harness: 35 3sets
oct 24
Blast strap pushups: BW 5x20
Grip machine: 4 sets
KB double hand curl: 35x12, 53x12, 70x12, 53 3x12
Reverse curl w/ fat bar: 70 3x10
oct 25
suspended Cambered bar GM's: 245x5, 295x5, 335x5, 365x5, 385x5, 425x5, 475x3
Zercher squats: 225 3x5
Band leg curls: AGV 3x20
Side bends w/ kettlebell: 70 3x15
Spread eagle situps: BW 3x20
oct 26
KB pullthrews: 35 2xalot, 53 2x30
45 degree back raise: BW 3x15
Hanging leg raises: BWx15,12,12
Neck harness: 35 3 sets
oct 27
Speed bench: 205 3x3, 225 3x3, 225 3x3
Rack lockouts: 225x3, +light short band x3,+micro mini , add mm x3, add mm x2
KB ext.:35 4x15
KB one arm rows: 88 3x12, 70x30
Face pulls: 2x15
oct 28
Blast strap pushups: BW 4x25
Swiss bar hammer curls: 105 3x10
Bench leg raises: BW 2x20
Grip machine: 3sets
Neck harness: 35 3sets
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richvanv
10-29-10, 4:17 pm
good to see it man, hope you enjoyed the steak and seafood for dinner, one thing I miss is the DFAC
Seath308
10-29-10, 4:33 pm
Hell yes! Glad you started your journey just one more way for us to keep in contact!!!
Seath308
10-29-10, 4:38 pm
Oh by the way Aggression off of this forum hes an ABC coordinator He's going to send you a care package of universal goodies. lol See I told you the people and this FORVM are aw3some!
good to see it man, hope you enjoyed the steak and seafood for dinner, one thing I miss is the DFAC
hell yea i definately can't complain about how they feed us over here. so wish i was bulking right now
definately ben we should shoot for calling eachother this weekend.
Oh by the way Aggression off of this forum hes an ABC coordinator He's going to send you a care package of universal goodies. lol See I told you the people and this FORVM are aw3some!
Thats is crazy sweet!!! yea thats one thing they really don't have here is good supplements. They have a couple bsn products at the px but thats it
richvanv
10-29-10, 7:19 pm
"They have a couple bsn products at the px but thats it"
Diamondback always had more stuff, if you dont want to wait on shipping
oct 29
Buffalo bar squats: 225x5, 275x5, 315 6x5
Buffalo bar GM's: 135 x10,20,10
Band leg curls: AVG 3x20
BB shrugs: 225x12, 275 2x12
Band pulldowns hobo: 3 sets
oct 30
KB pullthrews: 53 5x30
45 degree back raise: BW 5x15
KB sidebends: 70 5x15
Stability ball crunches: 3 sets
workouts went by smoothly next squat session will be with the ssb yoke.
Seath308
10-31-10, 4:56 pm
How is the body feeling getting back into a steady lifting schedule??? Do you have enough free time to stay consistent?
oct 31
Bench w/ swiss bar: 175x10, 215x10, 265x3, 305x3, 335x3, 355x3
Steep incline rack press: 185x8, 225x8, 245x8, 265x5
Pull ups: BW x12,10,8
Halber delts: 20 3x15
Band pushdowns: light x50,30
Felt good nice to struggle with a bench and not feel like i'm rolling the dice for a shoulder injury.
nov 1
Blast strap pushups: BWx30, w/mini band 4x20
Fat bar curls: 95x10, 115x10, 135x5
Gripper machine: 4 sets (just gripped to fail each set)
DB side laterals: 25 3x15
KB front raise: 53 3x10
paired curls and grip together and then did the same with the sides and front raises.
On a daily basis I go on a 30-45 min run in the morning and pretty much every restoration workout i finish it with 20-30mins cardio. Basically doing an 8 day rotation. simple westside template except a day between dynamic bench and max effort squat/dead is added in. After each main day i do restoration/gpp work.
How is the body feeling getting back into a steady lifting schedule??? Do you have enough free time to stay consistent?
Yea been feeling pretty beat up lately. But i think i'm hitting the turning point to where my body is getting back in shape. My main focus right now is basically just to get in really good shape and increase my work capacity so when i get more sport specific in powerlifting i'll be able to really train my ass off consistently.
"get in shape to train, don't train to get in shape"
Yea i beleive i'll be able to stay consistent over here, granted every now and then i'll unexpectedly have to put in more job related time, but overall it'll be awesome for lifting.
Nov 2
4" platform pull: 135x5, 225x5, 315x5, 405x3, 495x1, 545x1, 585x1, 605x1, 635x1
45 degree back raise: BW 5x15
Hanging leg raises: BW 3x12
Cardio
Deadlifts went pretty good today. tore off a good amount of the palm, pretty much rid all the calluses on my right hand... even my skins gotten weak lol. Had to cut the workout short today to head out on route clearance. going to hit it a little harder tomorrow to make up for cutting today short.
Seath308
11-03-10, 11:57 pm
Damn jeff 635 off a 4 inch platform lol I can't wait to see what you are pulling in a couple months!
Oh and I thought you might be missing home a little bit so here is a video of Matt and his crazy phyco anger
http://www.youtube.com/watch?v=WjTqairGh8k
HAHAHHAHAHAH
Gotta love that crazy asshole lol. Yea deadlifts went alot better than i thought they were going to with all the off time. over the next month or so for my max effort work i'm going to stick with low box squats and good mornings. After i perform my main lift that day i will follow it up with some form of front squat or zercher squat for reps.
Nov 3
KB pullthrews: 53 6x30
Band leg curls: AVG 3x20, light x20
Seated CSR: 180 5x15
Stability ball crunches: 5sets
Neck work: 4 sets
Nov 4
Bench press: 135x10+, 225x8, 275x5, 315x3, 345x1, 365x1, 385x1
3 board press: 315x10,12,10
KB extension-press: 53 5x15
1 arm KB rows: 88 3x15
Rotators: 10 3x15
Band pullaparts: x30
Nov 5
Blast strap pushups: BWx30, w/ mini band 4x20
KB front raise: 70 3x12
**Fat bar curls: 5sets
**Gripper machine: 5sets
**Neck work: 5sets
Band pullaparts: 2sets
**were circuited together
Got a care package from universal nutrition the other day! Thanks alot you guys freakin rock!!
heres the last couple of days of training...
Nov 6
Buffalo Bar squats: 315x5, 345 5x5
Speed pulls: 293 8x1
45 degree back raise: 25 5x10
KB sidebends: 88 3x15
Band pulldown abs: 2 sets x alot
Nov 7
Band pullthrews: light 3x20
SSB backrounds: 135x20, 185 3x20
45 degree back raise: BW 4x12
SSB shrugs: 185 4x20
Band leg curls: light 4x20
Neck work: 1 set
Nov 8
Speed bench w/short mini band: 205 9x3
Bench w/ buffalo bar: close grip 225x15, wide grip 225x15
Elbow out ext. on floor: 40 3x15
Pullups: BW 3x10
Seated DB cleans: 30 3x20
Going to max on my box squat next max sqt day so i'll have a good idea of what weight to use for my first 3 week wave of squats. weight felt good on the dynamic bench today going to keep it there for two more rounds then add on a micro mini or two for the next 3 week wave for bench.
bcarter334
11-08-10, 2:02 pm
bro I'm currently at Marez also, which gym do you workout at? I'd like to link up with another animal on this base, animal at heart here at least, you're lifts are damn impressive bro!
richvanv
11-08-10, 5:37 pm
sup man, so when you gonna throw some pics/vids up of your set up, tell me its not in a conex? Also you still gonna lift equiped or are you going to jump on the raw bandwagon?
bro I'm currently at Marez also, which gym do you workout at? I'd like to link up with another animal on this base, animal at heart here at least, you're lifts are damn impressive bro!
Thanks man. I workout at the EOD compound we have our own personal gym. Its got everything you need on it and then some, so i just workout at ours. Haven't been to any of the fob gyms here. You into powerlifting?
sup man, so when you gonna throw some pics/vids up of your set up, tell me its not in a conex? Also you still gonna lift equiped or are you going to jump on the raw bandwagon?
no we have a our own lil building for it. I'm going to grab my teamates cam and take some pics and i'll get em up here. Going to max on my box squat tomorrow so i'll try to get a video of it. Yea i'm just lifting raw. Got tired of hassling with always having to buy new gear for when i get bigger and smaller.
Nov 9-resto
Future press w/avg band: 135 3x100
BB curls: 95x8, 115x8, 135x8, 155x5
2 hand pinch grip w/4x4
DB hammer curls: 40 3sets
Neckwork: 2sets
Nov 10-max squat
13" box squat w/ buffalo bar:135x5, 225x5, 275x5, 315x2, 365x1, 405x1, 435x1, 455x1, 475x1
Zercher squat on 10" box: 225x5, 275x5, 315x1, 225x5
Good mornings: 135x10, 185 2x10
KB sidebends: 88 3x20
SE situps: BW x alot
Nov 11-resto
KB farmer walks: a bunch of weird down and backs w/ diff weights
45 degree back raise:BW 4x15
Hanging leg raises: BW 3x12
Gripper maching: 4 sets
Neck work: 4 sets
Nov 12-max bench
Bench Press: 135x10, 185x10, 225x8, 275x5
3 board press: 315x5, 365x3, 405x1, 435x1, 455x miss, 455x1
*BBext: 135x12, 145 3x12
*Band pushdowns: 4 sets (supersetted with BBext)
**Seated CSR: 220x15,12,10
**BB shrugs: 225x15,12,10 (supersetted with seated csr)
Nov 13-resto
Incline KB presses: 53 6x25
2 hand pinch grips w/4x4: 4 sets
preacher curls: 3x15
Hammer curls: 2 sets
Neckwork: 3 sets
The wife is mailing me a camera in the next couple of days so i'll start getting pics and vids up on here. Just got our hands on a couple hundred pounds worth of chains over here so so excited to use em. going to rig em up on dynamic squats tomorrow
Just want to add. Been working out to 3oh!3's new album "streets of gold" I credit getting my second try at 455 on the 3 board to there" i can do anything" song :)
richvanv
11-14-10, 12:07 pm
"spread em like an STD you got back in high school" nice, glad things are good with you man, lookin good.
Seath308
11-16-10, 12:06 am
Nice job jeff! weights are coming along nicely!! Mom is sending you some cookies and some other treats and she had some extra room in there so I sent you some stuff
20 Animal Vita paks
10-12 animal Pump paks
6-7 scoops of Intra-aid,
30-35 creatine chews
30-35 100% Beef aminos,
40-45 Uni-livers
I hope this helps you out some They have helped me alot with recovery, pumps during workout and over all health and wellness!
Awesome thanks ben. I'll get a hold of you guys tommorrow. Will find out if were going to have a boy or girl today!!!
we have a total of 260 pounds in chains right now. i'm going to get another 80 pounds worth in the next couple of days. Just made a plyo jump box so going to incorporate those in the near future. We have a couple big tires in our motorpool to so tire flips are just a lil ways down the road to!
Nov 14 - Dynamic Squat
13" box squat w/ buffalo bar: 255w/ 160lbs chain: 15x2
Snatch grip deads(thumb out from ring): 315 5x5, 365x3
Hanging leg raises: BW 3x12
45 degree back raises: BW 3x20
Nov 15 - Restoration
Band pullthrews: Light 3 sets
SSB backrounds: 225 3x20
SSB shrugs: 185 3x20
Neck work: 4 sets
**Stability ball crunches: did some between just about every set of workout
Squats went really good. In the past i've been really bad about keeping the weight moderate enough to get really good speed so going to make sure i don't throw on more than i should and defeat the intended training effect. At the end of every 3 week wave will have 1-2 upsets so i'm excited to see how those go after i get some more squats under my belt.
Nov16 - Dynamic Bench
Speed bench w/miniband: 195 9x3
*KB incline press:70 5x15
*(supersetted w/ band pushdowns: light band 5 sets)
BB Rows: 185 3x12
Seated side laterals: 20 3x12
Nov17 - Restoration
Future press w/AVG band: 135x3mins, 2mins, 90sec
Swiss bar curls: 85 3sets
4x4 pinch grips: 88 3sets
Neck work: 4 sets
Nov18 - Max Sqaut
Suspended SSB GM's: 135x5. 225x5, 275x3, 315x2, 345x1, 365x1, 385x1, 405x1, 455x1
Front squats: 225x5, 275x5, 315x3
45 degree back raise: BW 2x20
KB sidebends: 70 2x21
Bandpulldown abs: AVG x 6mins
Nov19- Restoration
Started out with KB farmer walks and sand bag front carries, basically went back and forth with them until got worn out didn't keep track of how many.
45 degree back raise: BW 5x15
Hanging leg raises: BW 5x10-12
Gripper machine: 115 5x20ish
Were changing our volley ball court into a strongman area. I'm excited to see what we come up with over the next couple of days!
richvanv
11-19-10, 11:41 pm
Awesome stuff in here Jeff, you should be able to find quite alot of stuff layin around for your strong man area, when I was at Diamondback they had a welding shop that was sort of by the DFAC, if you need anything welded up.
Nov 20-Max Bench
Bench press w/ 160 chains: 95x5, 135x5, 185x5, 225x3, 265x1, 295x1, 315xmiss, 315x1
Close grip rack press: 225x8, 275x8, 315x8, 335x7
Seated CSR: 4x15
DB side laterals: 20 3x15
Nov 21-Restoration
Elevated blast strap pushups just BW: 15",12", 9", 6", 3", floor- 20 reps on all
BB shrugs: 185x30, 25, 20
Fat bar curls: 105 3x10 Dropseted>105,85,65 x10
(circuited)**
**KB farmer walks: 70'sx3sets
**Gripper machine: 105 x 3sets
**Leg raises: BW 3x15
KB farmer walks: 70 x 4-5 more sets
we did more than we originally planned but it was a really fun time.
Nov 22-Dynamic Squat
13" box sqt w/buffalo+160 chain: 285 12x2
Speed pulls on 2"platform:365 9x1 (speed pulls have always been a staple for me, gonna switch em up by pulling from a platform varying from 1-4" for a while)
45 degree back raise: 45 6x12
Spread eagle situps: 3x length of whatever song hit at the time
Neck work: 3 sets
Nov 23-Restoraion
Box jumps: never really done these just did misc jumps. any tips on how to set a workout up with these would be much appreciated!!
Sandbag front carries: down and backs x10
Band leg curls: light 3x20
Lying leg raises: BW 3x15
Nov 24-Dynamic bench
Speed bench w/mini band: 195 6x3
---(upsets) 245x3, 285x3
BB ext w/fat bar: 135 5x10
(super-setted w/ light band pushdowns: x5sets
Pullups: BW x15,12,9
Cable face pulls: misc 3x20
Working on getting down to around 215-220ish so body is feeling beat up lately.
Nov 26-Max squat
GM squats: 135x5, 225x5, 275x5, 315x5, 335x5, 365x5
Zercher squats off benches with a farmer walk: 70kg 4x8
SE situps: BW 2set
KB sidebends: 80 2x20
Nov 28-Max Bench
Floor press w/80lbs chain: 135x10, 185x5, 225x5, 275x3, 315x1, 335x1, 355 miss, 355x1
Standing front press: 95x10, 135x8, 155x6,8, 185x3
CSR: Did a 2x8 (the machine is crap and broke on us so yea stopped there)
KB shrugs: 80 3sets
1 hand DB rear delts(halberts): 25 3x12 -no rest in between
1 hand band pushdowns: mini x50ish
Nov 30-Dynamic Squat
13" box squat w/ buffalo bar+ 160 chain: 315 6x2, 365x2
Dimel deadlifts: 185 5x30
1 legged squats: 35's 3x10
Band GM's: Avg 2x20
Leg raises: BW 2x30
Gripper machine: Misc x5sets
Dimel deadlift: 135x30
Can't complain how things are going. Down to around 220 right now going to go for 210 then see how things are i a great debate currently on wether i want to go back to the 198 weight class or go 220. Thinking 198 the extra 20 plus pounds would just add to the grocery bill when i get back home lol.
its sweet busted out the plasma cutter and chopped the chain i got hooked up with. ended up with an addition of 16) 5foot 4inch in lenght ,guessing 1/2inch thick chains. so we got basically 500 plus pounds of chain now oh the possibilities!
richvanv
11-30-10, 9:32 pm
gettin tiny again huh? just kiddin hope you had a good turkey day.
This is sweet. Stay safe man.
Blaster
12-02-10, 11:14 am
Dec 2-Dynamic Bench
Fat bar bench w/mini and micro mini: 165 9x3
Floor press with fat bar(1/2inch chains): 225x8, 185w/2 chains x8, w/3 chains x8, w/4 chains x8, w/5 chains x8, w/6 chains x7
BB rows on Bench: 195 5x8 (stacked rubber at both ends of the bench to raise it. then just put a bb under it and layed belly down and rowed it. Worked really well)
Seated DB cleans: 40 4x15
Neckwork: 4 sets
Bunch of misc pinch grip stuff
Got pics of us posted up on the face book now
http://www.facebook.com/#!/album.php?aid=42166&id=100000548180099
G Diesel
12-02-10, 11:18 am
Awesome to see you getting the work done, even when deployed.
Very impressive display of discipline and dedication bro. Quite obvious it runs in the Seath veins.
Peace, G
You guys have an EFS rack in Iraq? That is awesome, haha. Really cool setup, definitely the best gym in Iraq...by far.
Dec 3
AM/gpp cardio
40 mins running
20 mins forward sled pull
10 mins rearward sled pull
Restoration PM
Future press w/AVG: 135 x 3mins, 2:30, 2 mins
Fat bar curls: 4-5sets
1 arm band rows: AVG 3 sets
Stability ball abs: BW 3 sets
Dec 4-AM/gpp cardio
30 mins low intensity run
sled presses 1 trip x2
Max Squat/deadlift
2" high deadlift: 135x5, 225x5, 315x5, 405x5, 495x2, 545x1, belt on 585x1, 635x1, 673xmiss, 673x1
Front squats: 135x10, 225 2x10, 275x6
Tire GHR: BWx 15,20,20; 15kgx12
KB sidebends: 70x20, 25
Rigged up GHR with our bigger flip tire. They're not perfect but for scrapping it up i'm pleased with what we came up with. I posted up the set up on my facebook album today. Going to start posting up my morning stuff and my pm resto stuff to from now on. team leader has the internet over here so i can get on alot more now.
Yea been were hitting it really hard over here. our workouts are pretty rapid fire. everytime we get a 9line its always of course right in the middle of a workout, so when were in a session we make maximum use of our time.
Yea my 1st sgt is game for any thing that makes us stronger, so when we told him we wanted to bring my gym equiptment with us he was just like "fuck yea we'll make room for it!"
Seath308
12-05-10, 7:45 pm
Awesome to see you getting the work done, even when deployed.
Very impressive display of discipline and dedication bro. Quite obvious it runs in the Seath veins.
Peace, G
Thanks Diesel!
Yeah I have to thank Jeff for these traits. With out my big brother coaching and training me in everything I ever did I would have never achieved as much as I have.
Blaster
12-09-10, 12:07 pm
Dec 6- max bench
Incline bench:135x10, 185x10, 225x5, 275x3, 315xmiss, 295x1, 315x1, 335xmiss
3 board w/2 minis: did 8 reps and worked up not sure what to...
pullups: BW 10x6
BB shrugs: 225 2 sets
Side laterals: 2x12
Dec 8- Dynamic Squat
13" box squat cambered bar / light band: 255
Speed Pulls Sumo on 2" platform: 335x2, 385 2x1, 335 6x1
45 degree backraise w/KB: 35x8, 53x8, 70x8, 88 2x8
Band leg curls: light 3x20
Hanging leg raises: BW 3x15
Dec 9- Resto
Big tire flips: singles x7, 4 flips x1, 5flips x2, singles x2
Tire GHR: BW 3x15
Sidebends w/farmer: 40kg 2x15
30 mins cardio
played around with the tire at start to get some better form on flipping it. got some nasty rubber burns on the forearms in the process. I'll take a video when i do em next week and get some pointers on how to improve em.
Been really busy here. we blew up all of the stuff we had collected up in our SHA yesterday and today we joined up with the IPCET (iraqi police counter explosives team) and did demo on all of the stuff they had in there SHA. I got some pretty sweet videos of them all. i'm going to post them up once i figure out how to edit the videos down.
Training has been pretty hectic lately but getting in the meat and potatoes of it all had cut out some of the gpp stuff but all in all everything is going great.
Lookin good Jeff!!! Congradualation on the baby bud! I finally just did my first meet haha.. About time.
Well keep in touch man! I'm Glad to see your doing good over there!
Seath308
12-24-10, 11:58 pm
Hey Brother Hope you have a merry Christmas! Miss you like a motherfucker bro! =-/ I sent off your Christmas present so it should be there soon!