View Full Version : Deployment goals. Road to 600 DL with a -15:00 2 mile
Hello all, Decided to share my journey and hopefully get any advice or knowledge along the way. Currently deployed so I have all the time in the world to lift and run until March. Currently lifting 6 days a week and doing some form of running or similar 6-7 days. Not really counting macros for my diet, just trying to eat clean and whenever I'm hungry. Figure theres enough work being done to where I shouldn't gain bad weight. Currently taking Animal Stak and its been working wonders. Current lifts are: DB Bench - 90sX6, Deficit DL - 465X2, DB Shoulder Press - 70sX6, Rows - 235X8, Squat - 315X5. Last time I maxed in the big 3, I got 275 pause bench, 365 squat(ATG, never parallel), 495 DL, about a month ago. Currently weighing in at 215ish, and running a 15:30 2 mile.
Lifting routine is as follows:
Mon - Chest, Abs(Heavy), Hill Tempo run(Treadmill)
Tues - Legs(Hammy/Hips dom), Abs(light), Rower
Wed - Shoulders, Abs(heavy), Tempo run
Thurs - Back, Abs(light), Sprints
Fri - Legs(Quad dom), Abs(Heavy), Walk @ incline
Sat - Arms, Air bike
Sun - Off, run 3 miles
I also run 1.5 mile without kit, and 1.5 mile with kit everyday.
Any advice is appreciated. I know its a lot, but I feel I've been conditioning my body up to this point. All of the running may slow down a lot, just started doing the 1.5 with and without kit recently, a few buddies wanted to try it.
Squishy
01-11-18, 12:12 pm
Tuesday was my deadlift day, deficit deadlifts(roughly 2 in) ramped up to 465X2, and Rack pull just below the knee, worked up for 525 for 2 singles. Also did other things but I feel those are the important ones to point out since my goal of this journey is a 600 lb Deadlift.
Yesterday was shoulders. I, for some reason, have a weaker anterior chain, so I've been hitting shoulders hard. Currently at 70s for DB shoulder press for 6
Today was back:
Rows - 145X15, 195X10, 235X6,6,5, 145X20
Pullups - BW(215)+45X4,3,2, BWX8
Angled Pulldowns - 180X12,12,12,12
DB Rows - 95X8,8,8, 80X12, 65X15
Pulldown - 9 stackX20,15
Machine Row - 200X10,10,10,10
DB Shrugs - 70sX15,15,15,15
Abs(Exercise ball crunch - 4X20, Oblique crunch - 4X20, Up and overs - 3X10)
Resting currently, still got sprints, 1.5mile run without vest and 1.5 mile with vest.
MRmichael.hooker
01-11-18, 2:11 pm
Hey man where are you deployed at?
UAE, I wouldn't exactly consider this a deployment though. Been to Iraq and Africa and those were definitely more considered a deployment. You military?
MRmichael.hooker
01-11-18, 3:55 pm
UAE, I wouldn't exactly consider this a deployment though. Been to Iraq and Africa and those were definitely more considered a deployment. You military?
lol I understand. 2 years ago in Bahrain, a bunch of the lower enlisted were bitching because they weren't going to get a combat patch.... Come on man lol.
Yeah, Army.
New army, this new generation is ruining it. Selection for my unit isn't even selection anymore... Gotta move to bigger and better things.
swoleberry
01-11-18, 4:46 pm
Hello all, Decided to share my journey and hopefully get any advice or knowledge along the way. Currently deployed so I have all the time in the world to lift and run until March. Currently lifting 6 days a week and doing some form of running or similar 6-7 days. Not really counting macros for my diet, just trying to eat clean and whenever I'm hungry. Figure theres enough work being done to where I shouldn't gain bad weight. Currently taking Animal Stak and its been working wonders. Current lifts are: DB Bench - 90sX6, Deficit DL - 465X2, DB Shoulder Press - 70sX6, Rows - 235X8, Squat - 315X5. Last time I maxed in the big 3, I got 275 pause bench, 365 squat(ATG, never parallel), 495 DL, about a month ago. Currently weighing in at 215ish, and running a 15:30 2 mile.
Lifting routine is as follows:
Mon - Chest, Abs(Heavy), Hill Tempo run(Treadmill)
Tues - Legs(Hammy/Hips dom), Abs(light), Rower
Wed - Shoulders, Abs(heavy), Tempo run
Thurs - Back, Abs(light), Sprints
Fri - Legs(Quad dom), Abs(Heavy), Walk @ incline
Sat - Arms, Air bike
Sun - Off, run 3 miles
I also run 1.5 mile without kit, and 1.5 mile with kit everyday.
Any advice is appreciated. I know its a lot, but I feel I've been conditioning my body up to this point. All of the running may slow down a lot, just started doing the 1.5 with and without kit recently, a few buddies wanted to try it.
Good luck on deployment brother. Some of my best lifts took place when I was in Iraq, all I had to do was lift, eat, and run mission.
Good luck on deployment brother. Some of my best lifts took place when I was in Iraq, all I had to do was lift, eat, and run mission.
That's the life. The hard part is keeping the run down while trying to get those lifts to skyrocket.
Legs today with emphasis on the quads:
HB Squat - 135X10, 225X8, 275X6, 315X4,4,4, 225X6(Paused), 135X20(Parllel and not fully locked out to keep tension on quads)
Bottom-Ups - 135X3, 205X3,2,2
Hip Squat - 410X5,5,4
Leg Press - 270X10, 360X8, 450X6,6
Leg Ext - 117X15, 139X12, 160X8, 181X5[139X5, 117X6, 96X7]
GHD Situps - BWX10, +9kgX10,10,10 (Supersetted machine leg press calf raises with these)
Cable Side bends - 57.5X10,10,10,10 (Supersetted seated calf raises with these)
Cable Rotations - 57.5X6 ea, 47.5X6 ea, 6 ea (Supersetted standing calf raises with these)
L-Sit - BWX 15sec, 12sec, 10sec
Still have my 2 runs and some sprints later.
Bottom-ups are front squats starting from the bottom position, so theres no reflexive action of your eccentric part. Kinda like deadlifts.
Hip squat, not sure if this is the proper name for this machine. I have a belt, like a dip belt but not really and you hook it to the machine under you and squat.
Also machines are just the weight I add, so leg press for example I added 450lbs to the machine itself.
Also weight in at 216 with clothes and shoes on.
Mouth was too big to start with. Did 1.5 mile without kit, 7:45/ mile pace. 11:36 total. Then six 100m sprints. No kit run after today.
13Jan - Arm day
BB Curls - 75X15, 95X8, 105X4,4,3
Skullcrushers - +50X15, +60X12, +80X5,5,3 (EZ Bar, so 15lb bar?)
Hammer Curls - 45sX8,7,6, 35sX12
2H DB Tri Ext. - 85X8,7,5, 65X12
Preacher Curl SS. DB Tri Ext - 30/25X12/12, 12/12, 12/12
Spider Curls SS. Tri Pushdown - +20/47.5X 15/15, 15/15
CGBP - 135X12, 175X8, 6+2, 5+2
Nice pump. Trying to get some size built on this day.
15 Jan
Incline Bench - 135X15, 165X10, 195X5,5,5, 155X12
DB Bench - 95sX4,4,4, 80sX9, 65sX14
Dips - +45X8,8,6, BWX13
Hammer Incline Machine Press - 70sX9,8,8
DB FLys - 30sX15,15,15
DB Pullovers - 70X10,10
Abs later and a few runs.