squat

squat

155×5, 175×5, 195×7

dumbbell lunges, each leg

20×6,10,10

deadlift

barbell deadlift

155×5, 175×5, 205×7

back raise

BWx10,10,10

pull throughs

50×10, 85×10, 85×10, 100×10

*Commentary: PT test and a Re-programming

took the pt test this past weekend at my units drill. did mediocre on the pushups and situps; did especially horrible on the 2 mile run.
numbers respectively are: 50/54/17:36 or something like that

anyway, heres day 1 of my new program, which isn’t new to me per se. i’ve done it before, with tremendous success, and have wanted to restart it for a long long time. it’s the 5/3/1 by jim wendler, featured here on elitefts.com

so here’s the numbers for today:

military press
65×5, 75×5, 85×5
dips, BW
181lbs x 5,5,8,7
chin ups, BW & supported
181lbs x 5
151 lbs x 5, 5, 5, 3, 2
single dumbbell press, per arm
20×15
30×15

Great Aloha Run, 8.15 mi

 

unofficial time: 1:51. not that a few minutes makes a difference when the official one comes out; the point being here that i’m 50 minutes slower since the last time i ran it, before deployment.

well, theres always next year!

military press

45×5

55×5

65×5

dips bwx25

3 mi "Whoo hoo"