From powerlifter to killing machine

[MotherPuncher]

I suppose I'll start this with some background. I'm a 19 year old former powerlifter with a longterm goal of becoming an Army Ranger. I had shoulder surgery 4 weeks ago, so it will be a few months before I enlist. After I enlist, I will go Airborne and hopefully Ranger School after that.

I am currently 6', 200. I feel like **** at this weight, so I am pushing to be around 215, hoping the caloric surplus will help my shoulder heal. I plan to continue with the main lifts in addition to conditioning for the APFT. I will ramp up conditioning once my shoulder is better. Anyways, to the training...


2/22/10 Squats
SSB Squats (bar=70lb.)
160x10x2
250x5x2
335x3x6
390x2

GHR
12x3

Roman Chair
20x3

2/23/10 PT
2 mile run w/hills

2/24/10 Upper
One arm db military (good arm)
30x10
45x10
55x10
65x10
75x6x3
50x20(people in gym were pissing me off)

Fat man rows on smith machine bar
bwx10x6

Decline pushups on smith bar
3rd lowest pin-15x2
2nd lowest pin-15x2
lowest pin-15x2
3rd lowest-20

Bent rows with fat bar
barx15x5

This was the first upper body day that I could do any sort of pushup, so my shoulder is healing well. I am keeping my back volume fairly high since I cannot use very much weight and I am not cleared for pullups yet.

[Stronghold]

http://nychirojane.files.wordpress.com/2009/06/scary_movie_4.jpg

[MotherPuncher]

I hate you

[MotherPuncher]

2/26/10 Deadlift

135x5
225x5
315x5
345x5
385x8
250x10x5

Power squat
2 plates/sidex10
3 platesx10
4 platesx10
5 platesx10x2
4 platesx15

Band Leg Curls/TKE's superset
doubled minix15x3 each leg

Decided to pull 5 day of 5/3/1 today. I will be deloading next week because I feel like crap/weak, but wanted to pull anyways. I'm eating everything in sight so my weight won't be a disgrace.

[Stronghold]

2/26/10 Deadlift

135x5
225x5
315x5
345x5
385x8
250x10x5

Power squat
2 plates/sidex10
3 platesx10
4 platesx10
5 platesx10x2
4 platesx15

Band Leg Curls/TKE's superset
doubled minix15x3 each leg

Decided to pull 5 day of 5/3/1 today. I will be deloading next week because I feel like crap/weak, but wanted to pull anyways. I'm eating everything in sight so my weight won't be a disgrace.

Gotta deload to get ready for boozing next weekend.

[MotherPuncher]

haha yeah I forgot about that. It will be another eat a thon. I ate a whole pizza, a footlong sub, fried chicken, pie, cake, and lasagna...and that was just after 6pm today lol

[MotherPuncher]

2/27/10 Upper/Back

Bent Rows
barx20
135x10x5

One arm DB bench
55x10
65x10
85x10x3

Fat man rows on smith
widex15,15,10
midx15,15,10
narrowx12,12,10

Decline Pushups on Smith
bar on 3rd pinx20
2nd pinx10
1st pinx15, 25
bar on floorx20
feet elevated, bar on floorx15
bar on floorx15

Tri Pushdowns w/mini
20x3 each arm

Conditioning superset
250 jumps with rope/50 necks for 6 rounds


Today was a very good day. After my eating escapades yesterday, I am feeling stronger. My bent rows are bull****, but I am not pushing my shoulder too hard. Today was the first day I could do pushups on the floor or with feet elevevated, so I am getting closer and closer to being back. I have started eating glucose tablets with my PWO protein and I can say I already tell a difference in recovery.

Celebrated the workout by eating half a sausage pizza, half pound of hot wings, and a half pound of pot roast.

[Stronghold]

Dude, whats with training. Didn't you get the memo? No one's doing that bull**** anymore.

[MotherPuncher]

3/8/10 Deadlift/PT
Warmup: 8 standing jumps onto reverse hyper(42")

135x5
225x5
315x5
335x5
385x10 +5
250x10x5

Reverse Hypers
100x10x2
150x10x3

Pulldown Abs
145x20x4

Leg Curls
10x3

Bike
5 miles

Took last week off as a deload. I ate a lot and did no cardio whatsoever. This was the first day of my 5/3/1 and running plan. I set my training max low so I don't jump right back into overtraining. I will alternate running 1-2 miles with biking this week, with the mileage raised in the following weeks.

[MotherPuncher]

3/10/10 Upper

One arm DB military
45x10
55x10
65x8
75x5
70x5
60x12

Hammer Strength Low row
1 platex12x2
plate+quarterx10x3

Hammer Pulldown
1 platex12x2
plate+quarterx10x3

Bench (if you can call it that)
barx25x4

Pushups/inverted rows
worked down to the floor for 20x3...PR since surgery/15x4 on rows

EZ Curls
40x10
50x10
60x10x3 no rest after this
50x10
40x10

Face pulls
100x20x3

Bike 5 miles/Stretch


My shoulder is doing great lately. I'm still weak, but much better. Two weeks ago, 2 reps of knuckle pushups were painful. Today I did three sets of twenty with no decline and hands flat on the floor. My goal for pushups is 100+ in one minute...on the way.

[Stronghold]

God, I keep wanting to make the "let me use my strong hand" joke but I already did.

[stitch]

I'm just posting in here so that your log will be marked for easier stalking later on.

[MotherPuncher]

God, I keep wanting to make the "let me use my strong hand" joke but I already did.

One day you will be injured, too. Then you're really gonna hear it




I'm just posting in here so that your log will be marked for easier stalking later on.

Fair enough

[MotherPuncher]

3/12/10 Lower/PT

SSB Squats
bar(70)x10
160x10
250x10
300x10
340x5
400x1
340x5
300x10
250x10

GHR
bwx10
raised back of ghr
bwx8x4

Abs/Neck
100 each

Biked 5 miles


Came back home for doctor's appointment, so I decided to make use of the SSB while I could. I have been running 2 miles on my non-lifting days as part of my running plan, so I've decided killing the main movement and doing a few accessories is the best way to not kill my running times. Bodyweight is ~204. Oh well, **** it.

[MotherPuncher]

3/15/10 Deadlift/PT
135x5
225x5
315x3
365x3
405x6

GHR(raised back all the way up, raised back of machine)
BWx10x4

PT Superset
Did this for ten rounds with no rest between exercises or sets:
Squatsx20
Crunchesx10
Lungesx10 each
Side Crunchesx10each
Toe Raisesx20
Reverse Crunchesx10

Biked 2 miles

[MotherPuncher]

3/16/10 Upper

Hammer Strength Pulldowns
1 plate/sidex20
plate+quarterx10x4
platex20

Pushups
bwx20
bw+mini across backx15x4
bwx20

Pullups (First time in ~6 weeks)
bwx10x3

Hammer Strength Low Row
platex20x4

Rope Pushdowns
95x20x3

EZ Bar Curls
superset: 40, 50, 60x10 each
70x10
80x10
superset: 50x15, 40x20

Neck
100 reps

Biked 20 minutes

Things are really starting to look up. My legal troubles are improving (hopefully resolved) and my body is progressing very well. I have been lowering the reps and getting TEH PUMP. Right now running/PT is taking priority over strength, as I (again hopefully) should be at basic within the next 2-3 months.