Does /k/ even lift? How do you expect to fighting against the gubbermint when they come to take your guns, or go fight terrorists alongside your qt3.14 Kurdish waifu, if you can't climb a flight of stairs without gasping for air?
Post routines and stats. Current .mil gladly welcome.
>inb4 go back to /fit/
290 APFT, run 3x/week, ruck 2x, lift 4x
Operator fitness is all about load bearing and endurance. Absolute strength isn't going to play a huge role in being mobile and keeping your heart rate down.
Deadlifts never hurt though, of course.
Lifting weekly schedule is a standard two-week AxBxAxx and BxAxBxx cycle and I'll run on two or three of the off days depending on how I feel.
>If you can't lift x weight you shouldn't be lifting at all!
How do you expect people to be able to lift heavier weights if they can't train on lower weights? Do you know how strength training works?
I fear you may be retarded, or autistic at the very least.
>Does /k/ even lift?
Every weekday I build 15 pallets of auto parts shipments and then load them into a truck. You fucking tell me.
You ever seen one of these bastards? They're brake drums for big rigs. One alone weighs close to 150lbs. Yesterday I shipped four of them.
Just started, sort of following Starting Strength and Warrior Diet. Taking a meal at 1pm and then 5pm and then not eating until the same time the next day.
3x5 Squats, can only squat the bar at this stage, will probably be able to squat 20kg next session, I have pretty big legs
3x5 OHP. Not much there, probably about 20kg+bar as well.
1x5 Deadlift, could probably put this at 30-40kg.
Accessories of Bicep Curls, Leg Press, Lat pulldowns and Crunch/Situps, with cardio consisting of 10-15 minute jogs in 11.5 speed setting on treadmill broken up with walks every 1:30, and Heavy bag routine until I sweat too hard and my arms get heavy.
I think this should get me fit prett soon, I'm at 103kg last time I weighed myself which was last wednesday. Used every machine at the gym for my second time, But looking at getting into a proper routine.
I used to work in a auto parts warehouse, I fucking hated those things. We were a really high output warehouse and I'd see those multiple times a day. Batteries was a good work out though. They were in 6 aisles and a few pallets in another area. Every other hour you had to pull a new batch of them. So you'd cruise down the aisles with a increasingly heavier flatbed pulling dozens of them. I got pretty fit thanks to that job, and just maintained it over the years.
>Batteries was a good work out though
When you say high output, like how high?
Being winter in MN, my bulk battery pallet to sort is two or three layers.
They're starting to feel lighter. I love it.
The fact you started is good. Start encorporating some form of cardio into your mornings.
Average morning workout;
10 heaves(pull-ups)/3 burpees
9 heaves/6 burpees
8 heaves/9 burpees, etc till
1 heave/30 burpees.
Then arvo hit the weights, focus on going medium weight for 8-10 reps, don't focus too much on isolation.
Do this 5-6 days a week. Just don't go too hard to early.
Bro, you sound like a newb to lifting so let me give you some advice for you to ignore.
That sounds horrible and you aren't doing yourself any favors. Eat regular planned meals, 3-6 a day. With warrior diet you're going to be spending half your day deprived of energy required to fuel your workouts as well as recover.
>can only squat the bar
>I have pretty big legs
No, you don't.
Do SS like the book says. I did it and went from squatting 115lbs 1rm to 285 1rm in 6 months. Gained 25 lbs, most fat. The program is set up the way it is for a reason.
Cardio is necessary, but unfortunately you will not be able to progress very far on your cardio and heavy squats at the same time. I tried running on off days and eventually felt like I got hit by a truck. 20-30 mins of easy biking was much better. It won't be perfect, but get your base strength up to a decent beginner level (225 lbs squat for reps, 185 bench for reps, etc). Then switch to a weekly progression routine. Yes you will still have plenty of noob gains to go, but by not training at max effort every session you will leave some energy you can devote to good cardio.
>Curls, leg press, lat pulldowns
See above, stick with the program. Focus on the compounds, don't major in the minors.
Hell yeah. PPL but doubled so it's more like PPLPP, I guess. Lost 30 pounds already, should be brety gud by summer. Cut out most sugar and carbs after breakfast, it's just a lot of cottage cheese and veggies for me. Gotta get back on cardio though, running sucks when you're a fatty.
I can't do a single pull up and have trouble hitting 5 pushups at the moment. I'm training for strength at the moment so I can more easily involve some bodyweight stuff in my down time, or when I can't make it to a gym.
I do have big legs, not necessarily muscle though. I only squatted the bar because that's what I felt comfortable with, I think I can push a bit more and still get 3x5.
I also don't have the book, using the wiki. Will consider picking the book up as I've heard it gives proper weight levels for what you should start out at.
I'm not majorly working out the accessories, I just feel like I haven't done enough work with SS if I don't throw in a few accessory workouts to go with it.
>be 6'0" 250libs
>start couch to 5 k
>little sucky at first. had to force myself to go and run 3x a week for the first 2 weeks.
>after 2 weeks get into a rythm and actually enjoy my evening runs on the treadmill.
>a few months go by and i get down to 210 libs.
>wife poops out 2nd born child. dont treadmill for 8 months.
>start treadmilling again. after about 7 workouts end up jogging 30 mins and completing the couch to 5k again. relieved i hadnt lost all progress i had made.
>just started bridge to 10k. so far so good.
>going to start emis 100 pushup challenge so i can alternate run/pushup/run/pushup/etc. i'll add in other routines once i get these out of the way.
progress has been slow but steady. for the foreseeable future i think i should be able to stay on a routine workout schedule. once i get under 200libs i hope never to get back above that ever. unless its all muscle of course.
Your starting weight is individual. Rip says you should start with the bar, do 5 reps. Add 10 lbs, do 5 reps. Continue until you feel the bar speed slow down (basically, instead of it being effortless, it takes an easy-moderate effort). Do not push it and go heavy. The entire idea is to start light, because you will be adding 5-10 pounds every single workout. The first couple of weeks may seem easy and you may be inclined to do more. Resist the urge though, because in a month or two you will be squatting 50+ more lbs than you started with. It will only continue to get heavier, and when you're squatting heavy, you'll be sick of thinking about extra leg work.
If you've never lifted a day in your life, start with just the bar and add 5 lbs each session until you get used to the form. Then after a couple weeks test your true starting weights. Speaking of form, make sure yours is on point. I injured my knee squatting because my form got sloppy and couldn't lift for 5 months. Don't be me.
good luck anon, get swole
I used to not have to work out, slinging feed, stall mats, etc and averaging 27,000 steps a day kept me fittish, even if excessive carb consumption meant I'm carrying 25 lbs more than I should.
But after 10 years of not being allowed to sit down at work (except for pic related), now I'm tied to a desk for half the day. I've already ordered a stand up desk, and cut pop and a lot of the snacky carbs I used to graze, but now I've gotta think hard about actually working out.
I'm happy with my strength, (I can one rep my body weight on the bench press), I just want to maintain strength, cut weight for the sake of my joints, and keep limber.
Assuming I can give the gym an hour a day, would 2 days a week of strength training (one upper body, one leg), 2 days of cardio (one of rowing machine, one of treadmill/stair climber/elliptical), and a weekly hour of Yoga be sensible, or do I need more time lifting?
FWIW, I'm 28, 210 lbs, 5'8", and wear size 36 inch pants, mostly because I've got that Ex-hockey player booty (my belt is a 32, and I can carry a 1911 IWB without having to come off the second to last notch)
I think i've got decent form on squats. I get below parallel and keep my ass out and my back sort of straight. My knees hurt a bit, but that's because it was my first time doing squats, so I expect that'll be a thing until my joints get used to the stress.
I'll save my big weights for my last session next week. See what I can 1RM. Just for shits and giggles.
Do you recommend taking a small notepad to gym and writing down what you can do and what causes you to fail? like say "5reps 20kg, fail last rep"? I'm going to do it to keep track of my gains and so I don't hit a brick wall when I lift.
How does a skelly prepare of boot? especially OCS?
Heres better advice:
Do.t listen to dumbass broscience. The fitness community is filled with bullshit studies that dont take genetics into account.
If you are repping it out atleast 50% of your 1rm, you are doing work. Do 3 sets of 10 ubtil you find a weight that you can only do 8 reps on. Do that weight until you can do 10 full reps with rock solid form. then up the weight.
Dont be a fool like these memed on starting strength clowns. Dont injure yourself in stupid rep ranges that give you know extra benefit being in.
Boot is mostly cardio and endurance. Run often, hit the gym and work on endurance for weights (lower weight, more reps, 45 seconds to 1min resting periods) rather than strength.
Eat plenty of protein, a fair amount of carbs and a reasonable amount of natural fats. Protein and cardio will be your two main points to work on, they'll help you build endurance and get slightly bigger.
What's your BMI and your height/weight?
If you're only going to lift twice a week, I would recommend a full body routine such as Bench/Squats one day and OHP/Deadlifts the next. That way you hit upper body and lower body twice a week each, which usually nets better gainz than only once a week.
Endurance and weight gain. Unless you know your knees handle runs well, I wouldn't prerun very much (do some), but do everything you can to increase your lung capacity and your cardiovascular efficiency, and force yourself to eat until you're sick. Half a dozen eggs, a big bowl of oatmeal, and half a cup of salsa for breakfast, 4 boneless skinless breasts and a mess of fruit for lunch, two pork chops and potato for dinner, a meal replacement shake an hour after each meal.
More if you can hack it.
Drink at least 2 liters of water a day.
Thats exactly why I bring a notepad or note it in my phone.
Starting Strength is a more than proven STRENGTH routine for people just STARTING out. You progress every workout, and progression is what makes you stronger. Does 3x10 work? Absolutely, as long as you have a progression scheme. But you can lift more weight with 3x5, meaning more strength gains. I don't see how 3x5 is considered a stupid rep range. Do you even lift, or am I feeding a troll?
Thanks for the advice. I hope I can maintain lifting twice a week, really I'm happy with my strength, we took the bed of my brother's Toyota to do some frame work and I could lift the rear tires off the ground solo. Granted the whole truck was probably under 2500 lbs and mostly over the front axle, but I'm stronger now than I've ever been.
I'm just also fat.
And who knows, I haven't done actual strength training since high school, maybe I'll find it addictive and see what I can build.
trying to lose some weight successfully but slow. Due to being in a really dangerous place and for now I dont wanna get kidnapped.
Been doing lift with an yugo AK on different weight
I'm a small little fuck, but absolute strength is ny biggest concern right now.
Also post current body dudes
Navy DEP Specwar kid here
8:50 swim (500yard)
10:58 1.5 mile run
Have an EOD contract.
My pullups bite, I easily have the lowest score for that. What can I do to improve my numbers? I'd like to be atleast in the low 20's.
Bench 205 lbs 1RM
Pushups Max 72
Situps Max 61
Pullups Max 12
5k Avg 24:00
2 mile Avg 14:00
5 mile Avg 46:00
Got serious about getting in shape about 6 months ago. They're all shit numbers, but still way better than where I started.
Thanks bro, right now my primary goals are getting my run times down to 2 mile 13 minutes, 5k in 21:00, and 5 miles in 40:00.
Lifting is secondary, but I will be satisfied when I can do 1/2/3/4 plates for reps
I PT every weekday because the Marine Corps is gay. On the weekends i usually get drunk and run the backyard, if I'm bored I take my plate carrier along.
Lifting is gay, whats the point of benching 2 plates if you cant run to save your goddamn life.
I can second this. It's motivating to have a place to go to, making it a complete activity and not just "I guess I'll go do pushups in the corner for 15 minutes.
Also drinking more whole milk really does help with that bulk.
Hell, and when I was doing bodyweight only I had that planned out strictly with increasing reps and such.
I was doing the following exercises with no pauses between reps and 5 minute breaks between exercise: 60 push ups, 100 sit ups, 100 unweighted squats, 20 pull ups, 100 lunges, 40 dips, 5 minute plank, and running. While all that is solid I was a total dyel.
If you're not scoring a 300 you're a fucking pussy. The only way you're not a pussy is if you are a tree stump of muscle that can't quite hit 13:00 on the run. Literally no excuse for PU/SU though.
last APFT I took was 84/83/12:10
Not Ricky, but Ranger, here's an example of what out strength coaches have us focusing on.
It's not focused on the PT test because nobody gives a shit about the APFT, it's focused on what's going to make us better in combat.
Interesting, do you and the other Rangers feel like you've gotten better results with this compared to a standard barbell strength and running/conditioning routine?
Any tips for somebody working on maxing out the APFT before talking to a recruiter about an Opt40 contract?
Also, thoughts on 13F in the Rangers?
You'd think so but that's not always the case. We've had some issues with privates following these workouts, scoring 90% and above on the PT test before sending them to school.
Personally I have no problem with the run or sit ups, but I'm always a few short on the push ups. Granted the grading is pretty strict and you have to touch your chest to the ground.
I was on 5/3/1 for a while. I started regularly doing the WODs when I got back from Ranger School, I feel a lot stronger overall and more well balanced now.
I run a lot more then the program calls for though, but that's just because I like running.
If you want to go Ranger get an option 40 contract. Don't risk trying to get it in OSUT, because you probably won't get it. Get it in your contract even if you have to wait, otherwise you might get stuck in some big army unit instead.
13F is pretty cool, if I could do it again I'd go 13F. You get to call in a lot of fires, and you're treated a little better than the average infantry private.
>they weigh 80 tops
Pic related does and they're lighter.
I don't understand why everyone complicates this shit and is obsessed with MUH GAINZ
just make sure you can keep going for a long ass time
cardio is the name of the survival game
Pretty much. The grading is pretty strict so you're basically better off going to the ground then having a bunch of push ups thrown out. That's why most team leaders make their guys touch their chest to the ground.
Sounds like it would hurt your elbows.
>MFW imagining doing diamond pushups chest to ground
You would go 13F Opt40? What exactly do 13F's do on missions? I assume they hang around the perimeter of the area and provide overwatch in case of needed CAS. Do they ever get to "kick in doors" like the 11B's? I've also heard that in the conventional side 13F get made glorified radio operators while artillery/CAS can get called in by basically any NCO/Officer instead of the 13F only. Is this true in the Rangers as well?
I ask because calling in CAS and artillery sounds cool, but if Infantry does the same thing, plus has the opportunity for more missions/schools/special units, then maybe I should just go 11B instead.
It just makes it harder to do a lot of push ups quickly more than anything else.
You'll hang around with the PL- officer- because he's the one who's suppose to authorize calls for fire. Beyond that you'll actually be responsible for calling in that fire, as well as sometimes bring in helicopters to their LZ.
You won't be kicking in any doors- you're actually pretty valuable- but I know more than a few 13Fs who got weapons kills. Really though your main concern is the ability to rain death down upon your enemy, it's a pretty important job.
You're also going to have access to a lot more assets than the regular army does, and you have a chance to get JTAC qualified which is pretty important in the FO world. I wouldn't worry about not getting to do cool guy stuff/having senior guys overriding you in regiment.
>base strength up to a decent beginner level (225 lbs squat for reps, 185 bench for reps, etc)
At what height & weight would you say is beginner level for 225 squat and 185 bench? Srs question
You should get your pushups and situps up to 100 each. Pull ups, 20, at least. Your run, down to less than ten. I can do your numbers now, and I am just a submariner. I don't train physically. You've got a ways to go. I know plenty of people who have gone specwar, and even just basic bitch dive school demands far more than what you're putting out right now.
No clue how hard it is to get a to RASP from 68W AIT. Your best bet is to get an option 40 contract. We're always pretty short on medics. If that's not an option for whatever reason go talk to your AIT cadre about getting a slot. Like I said, Regiment is always hurting for medics so long as you're not a shit bag your cadre should be able to help you out.
You're going to be practicing a lot of combat medicine. Before he stepped down as the head of JSOC- or maybe USASOC? I can't remember right right now- General Mattis specifically commended Ranger Medics as some of the best combat medics he's ever seen. It's not an overstatement. Ranger medics undergo a lot of training before they get to battalion, and they're constantly training when they get to battalion, on top of the usual stuff they need to be proficient enough to go out. Then there's a bunch of medic specific training events they get to go to.
Much like 13F, you won't be kicking in doors, but that doesn't mean you won't be shooting. One of the medics I knew got 14 kills in Iraq on just his old shorty rifle. One of the newer medics I know just got two kills himself this past week. Medics are valuable, you'll be having out with the platoon sargeant, but you'll still be in the shit.
Just know, you're going to be studying a lot. SOCOM is a fucking ball buster, and even when you get to battalion you're still going to be learning. You really either need to be good at studying, or have a love for medicine.
Squat 5 sets, 2 warm up
Flat bench 4x8
Decline bench 3x8
Calf raise 3x12+
Cable fly 3x12
Deadlift increasing weight till I can only get 4, kind of a weekly max out
Pull ups 3x12
barbell row 3x10
chin up 3x10
Glute bridge 3x10
Military press 3x8
Ez bar curl and skull crusher 3x8-12
Lateral and front raises 3x10
Concentration curl 3x10
One hand rope cable push down 3x10
Ill switch auxiliary movements in and out too, but those are my main I've been doing recently. For abs I'll just do abwork during rest period every other day and do cardio 3 times a week
Twice a week:
>bench press 8x3
>pull ups 8x3
>overhead dumbbell press 8x3
Apart from this I play floorball for 1.5h per week and during the winter months I go tour skating when the conditions are right.
desu....crossfit is the way to go.
there is a reason pat mcnamara is doing it. I mean jeez...just look at him!
prob 20-22% fat
light smoker. light drinker.
I go to that gym when I'm back from school. He doesn't really do crossfit so much as his own fitness program I think he's written about. Even runs his own classes for it some Sundays when the gym is closed
Start eating a 4,000 calorie diet, stronglifts or starting strength program, and couch to 5k. Bridge to 10k if you're already running a lot.
I've been lifting for 5 years now and I can tell you that I currently out lift everyone by doing 3x5 or 5x5 on the compound exercises. While 3x 10 might give you a quicker start, you will stall and stay at a plateau rather quickly. This doesn't happen as quickly with 5x5. If you don't believe me you should google it and try to educate yourself
Flat Bench: 225
Dead Lift: 375
Did a 5/3/1 for a while now I switched it up after December leave cycle to a "back to basics" routine for foundation. Now I get up to working weight for 5x10 reps. Going from 5x to 10x on Squats/Deads makes a hell of a difference.
I'm an ABxAxBx routine.
Weighted decline situps
L sit pullups
I also will go running on x days or sometimes immediately post workout depending on time.
>Still semi-skeleton tier
>Going to enlist in my countrys military in 7 months or so
Basically I hit most requireements including the cardio parts of running and rucking, I can squat heavy weights relative to my own bodyweight, push ups and sit ups etc are fine. What I can't do however, which is one of the tests they put you through is pull-ups and or chin ups. How do I into chin ups? I can hardly manage to do two in a row.
Lol, the army pt test is a joke i have a 280score, and I rarely ever do pt, and i know people who workout a ton to get that 300 and can't even do their job in a combat situation. Fuckingtryhardkillyourself.jpg
If your going to Marine OCS bruh you gotta run, run while carrying stuff, run while carrying stuff in boots and shit, get over obstacles with boots and shit. Practice that shit and you should be fine so long as your not an idiot, beta, or lazy.
I DO AND I INJURED MY BACK
THIS THREAD TRIGGERS ME
I NEED/WANT TO HIT THE GYM BUT I CAN'T EVEN GET OUTTA BED
FUCKING LIL FUCKLINGS ON A FUCKMOBILE FILLED WITH A FUCKTON OF FUCKS
Strength and Conditioning Coach here (don't do it anymore though). I used to follow intricately designed programmes (spreadsheets, models and graphs to chart and predict progress, the full hog) but now I just go by feel with a very rough idea of what I want to squeeze into each week. I'm in the gym everyday though so that makes it more viable for me to train this way.
If you can't perform a Victorian on rings then you have not even mastered your own body weight and shouldn't be lifting weights.
Also, rucking will fuck you up prematurely. You shouldn't do more rucking than is necessary. If you were training for a particular rucking scenario (ie. delta selection), I wouldn't want to make more than 20% of my specific prep work actual rucking. Even then, weighted step ups on a plyo box can be a less risky alternative to actually getting in the hills (although that level of specificity is still required). Latest research has suggested that strength is more important than aerobic capacity as the base of rucking performance (ie. individuals with a high aerobic capacity and low absolute strength performed significantly worse than individuals with a high absolute strength and low aerobic capacity - relatively speaking).
That's some crossfit tier shit. Not sure why military PT instructors are such trend followers when there are proven, minimalist approaches which have worked fine for decades.
Tactical Barbell is probably one of the best programmes on the market for military. But don't over estimate the importance of fitness or fitness training - the primary requirement for job performance or passing things like SF selection is just a bit of grit and guile.
I pulled a back muscle while getting up from breakfast table.
Ibuprofen, muscle relaxants and resting for now, i probably wont be able to lift for a week or two but i'll try to start cardio in a few days
Currently doing Tactical Barbell, Zulu template. Just finished a couple cycles of Operator (Squat/OHP/Rows). Really enjoying it. I used to do 5/3/1, but when I started to push on cardio hard, my body couldn't keep up with hitting PR's every workout.
Tactical Barbell isn't anything revolutionary, but the percentages are easier to maintain alongside heavy conditioning. Plus less math involved than 5/3/1
Running 3miles daily with weighted vest
100 push ups daily
100 situps daily
30 minutes on a 90lbs punching bag daily.
Seriously, working out for this shit isn't about being able to bench more or squat more, its about being able to move yourself and other people around.
Really? So soldiers don't have to carry heavy equipment from one place to another (loading and unloading supplies, ammunition, and personal equipment, helping to construct or maintain encampments and defences, walking everywhere with the equivalent of a small child strapped to their back). Also, last time I checked, moving other people around is the same principle as moving pieces of iron around. How are you gonna rehearse those buddy drags and fireman carries when you don't have anyone else around?
Since this is a fitness thread. Whats steroid use like in Regiment and SOF deployed and stateside? Ricky has touched on it some but he's so far away from the flagpole so to speak that his experiences seem to differ from others
What do you military guys think of SOFlete? It's basically a heavy strength movement that can be an oly lift, power lift, or other barbell lift or weighted lift, then a cardio movement like runs, sprint, swims, ect. It looks really low volume though.
>run 5 1/2mi trail behind my house daily after work
>on weekends, do the same thing, with loaded plate carrier, then rest on sundays
All my "bulk" comes from my job in construction. Lifting shit all day, moving heavy things, etc.
I also eat a whole lot. I weigh 180 and am 5' 7"
Im not very scientific. But I like to run, a lot. I have since high school.
Do you think that only doing cardio will prepare you to run with 100 lbs of gear?
Pic related, a sprinter vs a marathon runner. Find a happy medium.
i'm currently doing a PPLPPLx variant of 5/3/1 i made. for the pulls i do chinup and T-bar row. i'm cutting right now but once i hit 175lbs this summer i'll be switching from 3x8 to 5x10 on the secondary movement for the day.
the best part about deadlifting is the xboxhuge forearms you get. just did 330lbs deadlift for an easy 8 day before yesterday on the last 3/3/3+ set
Whatever floats your boat. The issue with doing excess amounts of steady state cardio is that it will break down muscle mass. You may be skinny as fuck and can run for a long time with nothing else but your own body weight, but if you strap on combat gear you would be dying a few miles in. Notice how marathon runners and cyclists (anyone who does long extended amounts of cardio) do not look physically fit, in fact many have flabby arms and guts.
don't do it on hardball and wear a weight vest
also, stop before you get so fatigued that your feet are slapping. thats when your muscles have stopped protecting you from the impact
And average 3 month test ecycle with an oral kickstart will be $150-200, depending on the ugl you get it from. Pharma will be more you also need PCT and AIs too though. That can range from $50-200 depending on if it's from a research Chem site, ugl or actual pharma
>TFW 5'7" ~210 for a solid year
>Even through EMT school
>Start dieting, running, lifting
>Down to 180 and leveled off
>My 36 waist pants make me look like one of those nutrisystem fags
Wonder feeling bro.
My lifting routine is this:
DB bench press
Incline DB bench press
DB shoulder press
DB lateral raise
Sitting twist machine
I lift 3 days a week.
As secondary exercise come skiing (winter), swimming (summer), jogging (all year round). If I wanted to be an operator, I should jog and swim much more, but operator I'm not. I'm also considering starting muay thai, judo or MMA, but I'm still recovering from back injuries.