[corbuk]

Name: Nathan


Age: 16


Weight: 82kg


Height: 6ft 1





------------------------Current 1 rep max's------------------------


Deadlift 145kg


Sqaut 110kg


Bench 72kg


Db Press 68kg ( 2 Reps )





---------------------------------------------------------------------


Training for Strength(Powerlifitng)+Army(Getting ready for basic training wich i start in 3/1/09)





--------------------------CurrentTrainingRegime-----------------------








----------Weight Training Routine---------





Mon: Squats


Squats: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week


Front Squats: 4 sets of 8 to 10 reps


Speed deadlifts: 8 sets of 3 fast reps with about 60% of your 1 rep max


Some sort of calf exersise: 4 sets of 10 reps


Some sort of bicep exersise: 4 sets of 10 reps





Wed: Bench Press


Bench Press: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week


Incline Bench Press: 4 sets of 8 to 10 reps


Military Press: 4 sets of 8 to 10 reps


Side lateral raises: 4 sets of 8 to 10 reps


Dips or close grip bench or skulls etc (tricep exersise): 4 sets of 10 reps





Fri: Deadlifts


Start with speed box squats at around 60% 1 rep max for 8 sets of 3 fast reps (warms you up nicely)


Deadlifts: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week


Hyperextensions: 4 sets of 10 reps


Finish off with 1 or 2 upper back "rowing" exersises for 4 sets of 10 reps

---------------Running routine-------------





Tue: 3 Mile run - Current best time 22:37.8





Thur: 1.5 miles run - Current best time 10:26.6





Sat: 4.5 mile run/jog - Current best time 36:31.9

 

[fozyspilgrims]

Some good lifts there mate well done.

 

[corbuk]

Wed: Bench press








Bench press





1x3 65kg


1x3 65kg


1x3 65kg


1x3 65kg


1x3 65kg





Db Incline press





1x8 40kg


1x8 40kg


1x8 40kg


1x6 40kg





Military Press





1x8 30kg


1x8 30kg


1x8 30kg


1x8 30kg





Side laterail raises





1x10 20kg


1x10 20kg


1x10 20kg


1x10 20kg





4 sets of tricep excersises








Overall a prety good workout





------------------------------

 

[corbuk]

1.5 Mile run - 10:54.6





Not best pleased about that ...but still ok will go on my runs later in the evenings now ..and see if that makes a diffrence, only had some weetabix before the run

 

[Baggers]

---------------Running routine-------------

Tue: 3 Mile run - Current best time 22:37.8

Thur: 1.5 miles run - Current best time 10:26.6

Sat: 4.5 mile run/jog - Current best time 36:31.9

 

[corbuk]

thanks for the info baggers , is my 3 mile run time ok ? And were you in the army/in the army by any chance ?

 

[corbuk]

While diong the box squats I started to get a pain from my left knee go up my thigh and to my but cheek, but I still managed the squats only timfind out it got worse as I tried to deadlift,so I called it a day and left .

I'm going to take the week of from the gym next week and run 6 days a week, I will do 3 mile jogs in the gym days. Hope fully when I hit the gym next time I will

be refreshed and fealying better

 

[corbuk]

done a 3 mile jog today, done it in 24:10.9 ....as I said only a jog but I like to time my jogs/run to see how I'm diong

 

[ParaManiac]

---------------Running routine-------------

Tue: 3 Mile run - Current best time 22:37.8

Thur: 1.5 miles run - Current best time 10:26.6

Sat: 4.5 mile run/jog - Current best time 36:31.9

I think, given your goal of Basic Training, you need to do some speed work to bring down your 1.5 mile time. You need to be looking closer to 9mins dead in Trainers to be comfortable. 10:30 will pass your APFA but you need to be a bit quicker if you want to be Mr Grey. Your 1.5mile time above will only scrapr through and you will likely get noticed for that.

Plenty of Fartlek or Pyramid training will sort that out. Also, do you have a beep test level yet ?