My training program

[MBear]

Age:22
Weight: 235
Height 5 10
BF not sure
I have 8 years in weight lifting, 2 years in powerlifting/Westside Barbell method.
Goals: Over all I want to be an all-around athlete. But the biggest sports would be Powerlifting, I would like to start competing. I do enjoy going for 2-3 mile runs every once in a while. I would like to maybe play football while I go to school.
According to a physician, my knees are of a 40 year old. Most of the taxing came from the work I did while in the military, hiking, running up hills, patrolling etc. Hyperextended my elbow while doing martial arts, slight pain.
Did a 10w cycle of Test E 500mg ew
For my height and weight I am not that strong. I am having trouble picking up my PRs. Gym stats: Bench 310 squat:410 and DL 475
I’ll accept any critique. Thanks.

ME LOWER
12” Box/ Blue bands(Medium bands)/1 chain/Olympic Bar
Lower back machine(sort of like the back attack) 5x8-10
200x10 200x10 200x10 220x10 220x10
Rack Pulls(bar was 28’’ off the floor above knee level) 5x1
475x1 475x1 475x1 485x1 485x1
Hip abductors 3x15
110x15 110x15 110x15
Russian Twist 3x8-10(each side)
35x10 35x10 35x10
later on the evening I did sprint
50yd 3x 100yd 7x

[MBear]

Today I just did accessory work to get rid of any soreness. I also helped my buddies with their workout, mainly spotting, and correcting any form with their bench.

In the morning I did some sled drags. 10 trips of about 150 yds

Foward sled drags 150 Yd, 10x
100lbs

Went to the gym later in the evening with my buddies and I did the following

Seated leg curls with the bands 2x20
Minimonster bands(red)x 2 x2

Lat Pulldowns 2x20
110x20x2
Leg raises on a decline 3x20
3x20 no weight added.

Simple work out, just to get the blood going.

[MBear]

Forgot to do Wednesday workout.
ME Bench

Two boards/ 1 chain/ Olympic bar/ 1RM

Three Board Press 5x3
275x3x3 285x3 295x3

Lat Pulldowns
120x12x3 130x9 130x6

Low Pulley row(triangle bar)
90x10 100x10 100x10 100x10

Straight Bar Press down
50x20 90x20 100x20

GHR Situps
15x10 15x10 15x10


Thursday I went to help my buddies out with squats, but I met with a powerlifter(there is not many in the that gym, mainly all about crossfit and bodybuilding) and talked most of the time. I did triceps and back work. Two hours later Another buddy of mine that does strongman invited me to do his work out. We did prowler pushes, tire flips, carrying a plate over our head, and keg carries. I don't do cardio much so that kicked my ass. I thought my legs were going to be sore today, but they weren't

Going for a run at the beach this evening so I'll post today's workout after that.

[MBear]

Friday's work out
DE Lower

14'' Box/50%/GREEN BANDS(high resistance)/Olympic bar/ 10x2
205X2X10

Sumo Deadlift 5x5
225x5 275x5 315x5 385x5 405x3

GHR 3x10
3x10

Landmine 3x8-10(working the obliques)
40x10 40x10 40x10

The Box squats felt easy since its a 14" box and the resistance wasn't that bad(different gyms)
I really wanted to get 405x5 on Sumo DL, we'll see next week.
I am having a bit of trouble with the GHRs since they don't have the knee pad so I really had to work the hamstrings to not fall.


In the evening I went for a 2.66 mile run. I didn't do so good since my legs were tired from the morning workout. On the way back my lower back really started to tighten up and had a little trouble, changed my breathing and it got better. Took me 22:24 to complete this run. Last week I did this run and it only took me 21:48.(All this is through RunKeeper App on my Iphone).

[MBear]

DE Bench
Since there is no big variety of bars where I work out, I been changing the speed bench exercises.

Speed Floor Press/Olympic Bar/Redbads(minimonster bands) Wide -->Narrow 9x3
145x3x3/145x3x3/145x3x3

Rack Press/Red bands/4x5 1x15
195x5 195x5 195x5 215x5 135x15

Lat Pulldowns 5x10-12
120x12 120x12 120x12 130x12 130x9

Incline DB Press 3x10-12
80x12 80x12 80x12

Underhand Pulley Row 3x12-15
80x15 80x15 80x15

Rope Pushdowns 3x15
50x15 60x15 60x15

DB Lat raises 2x20
15x20 15x20

At the end my buddy wanted to do shrugs so I did. I didn't really kept count, I just went until it burned. Total of 4 sets for this.

Good workout over all. Really felt good doing something different for speed bench. I am used to doing this off regular bench.

2 more weeks till I leave CA .