weightlifting in the USMC

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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weightlifting in the USMC

Post by Oscar » Tue Nov 16, 2010 5:01 am

IGXers, here's my take on how to train exclusive oly weightlifting and still be able to smoke a 5K or 800m run once a year as required for the USMC PFT/CFT. It has worked pretty damn well. I have a whole journal full of bullshit but I'll pare it down to the last month or so for starters, mobility/speed was focus for this stretch - now the rehab of a recent hamstring strain.

Everything in kilos except squats/ rack pulls

6 OCT looks like a light day, we'll start here
Snatch Balance (Sn Bal) - 50x5 55x5 60x5 70x5 - fast easy pull under
Clean (Cl) - 60x4, 70x4, 85x3, 100x2, 110, 115, 120,
Front Squat (FS) - 225x3x3

12 OCT
Sn - up to 80x1 working on getting fast under bar. quick workout

13 OCT
OHS w/ pause - freeing up shoulder mobility: 50x5, 60x5, 70x5
Cl + 3 FS + Jerk - 2 sets of each at 60/70/80. Speed on jerk.
Push Press (PP)- 50x5, 60x3, 65x3, 70x3, 75x3, 80x3
FS - 135x5, 185 5x3 - fast/easy
Rack pull - 225x5, 275x5, 315x5

15 OCT
OHS pause - 60 3x3
Cl - 70x3, 90x3, 105x1, 105x3, 110x3, 110x3
Press - 57.5 3x5
BS - 135x5, 185x4, 225x2, 255x1, 3 doubles at 285, 3 doubles at 295 A2G

17 OCT
felt slow/tight
OHS pause 60 3x3
Sn PP - 50x5, 60x5, 65x5, 70x5, 75x5
FS - 135x5, 185x5, 205 5x5

19 OCT
Cl + 2 jerk - 50x2, 60x2, 70x2, 80x2, 90x2
Cl from blocks (above knee) - 70x5, 85x5, 95x3x5
Jerk - 70x3, 80 3x3
BS - up to 275 3x5
Press - 5 sets at 52.5 for 5,8,6,5,6 reps

25 OCT
BS - 280 3x5
Press - 130 3x5
Rack pull - 225 x5, 295x5, 345x5, 425x5
Pullups/ring dips - 10 10 10 // 5, 5, 3

29 OCT
Sn Bal - 60 5x3
Cl + 3 jerk - 60, 70, 80, 90,
CJ - 95, 100 fast
Jerk - 70 x3, 80x3x3 speed under
FS - 225 3x5
Cl pull - 120 3x3

Sn Bal - 50x3, 50x3, 60x3 speed
Sn - 50x3, 60x3, 65x3, 70 on the minute for very fast singles. Drill baby drill.
Jerk - 50x5, 60x5, 70x3, 80x3, 90x3
Cl - 90x3, 100x2, 110

missed a workout in the log here
USMC CFT - 1/2 mile run boots/utes in 2:50 5 seconds short of perfect, maxed the shoulder press, missed maxing maneuver under fire by 7 secs. 292 out of 300? I'll take it.

10 NOV Happy birthday Marines
Sn - 50x3, 60x3, 70x3 fast
Jerk - 80 5x2
FS - worked up to a triple at 285 and pulled something on the third rep in my back left hammy by the knee. Not a sharp pain, but felt something move a little out of line and uncomfortable enough to cause me to dump it. The weight isn't that heavy, but I hadn't lifted it in a while, so that was fucking stupid on my part.

Since then have been following http://www.athleticadvisor.com/injuries ... trains.htm as it pretty much covers the basics. Did one or two clean/front squat at 70 today just to see and I got the same weird "out of line" feeling, but no pain.

Pain free, which is good, but I am definitely going to lay off lifting and do my best to rehab and strengthen and ease back in slowly. Frustrating as I had built the speed back and was planning on a modest 90/110 gym total before ramping it back up heavy... but that'll have to wait.

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Re: weightlifting in the USMC

Post by Oscar » Tue Nov 16, 2010 11:41 pm

Stretching/rehab. No pain but no sense pushing it.

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Re: weightlifting in the USMC

Post by Oscar » Fri Nov 19, 2010 3:33 am

Still feeling the hamstring so much light stretching, foam rolling, etc. Considering the only programming I've done the past couple years involves oly lifts, squats, pulls and skill work this will be interesting to work around. Gonna look around for a simple program for upper body pressing strength. Until then its sets across alternate press/bench with pullups and dips (weighted if I can rig it up) as assistance...

for clarity I write # (sets) X # (reps)
15 NOV
Press - 135 3x5
3 sets of pullups/dips (rings)

17 NOV
Bench Press - 195 3x5 been a long time and I felt it
3 sets chinups/dips (rings)

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Re: weightlifting in the USMC

Post by Oscar » Wed Nov 24, 2010 5:03 am

19 NOV
Press - 140lbs 3 x 5
Pullups, Dips

stretching, foam rolling, and beer over the weekend.

22 NOV
Bench - 205 3 x 5 readjusting to doing bench, this isn't going to be pretty.
Pullups, Dips

On paper 96 begins at 1300 but the work day ends at 1800. Will try to get a session in at the oly gym back home if possible - or just regroup with the coach and get some better ideas on what to do in the meantime.

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Re: weightlifting in the USMC

Post by DPR » Fri Nov 26, 2010 7:48 pm

I am training for kb sport while trying to keep decent pft/cft scores. I look forward to reading your log. S/F.

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Re: weightlifting in the USMC

Post by Oscar » Wed Dec 01, 2010 8:04 pm

Welcome - it promises to be very boring until I trust my hamstring for any kind of weight. I've found it takes me a month to switch focus and dial in for a high PFT, CFT I wing it. With any luck I'll have my leg back in action soon and when time comes for PFT prep I'll log it here, otherwise I can try and find and old journal or dig it out of my head if you're interested S/F.

I'm blaming the hamstring injury on a simple lack of post chain strength. "High bar" BS/FS and not enough pulling in the past couple months, I maintain that it was fucking stupid on my part. I'm looking into purchasing a GHD for the garage as GHRs after squatting really helped injury proof me back when I had access to them. Immediate focus remains pressing (weak) and rehab (boring).

Ate and drank a lot over thanksgiving, only had so much time and home and spent it with the family instead of at the gym.

30 NOV
Bench - up to 210 3 x 5 harder than it should be
Pullups/RDips - 3 x10/5
Rehab, rehab, rehab.

annual flight physical - still alive and kicking. Navy Doc was very helpful "uhh stretch and ice it"

What would have been gym time I now spend coaching other Marines out of the garage - they're mainly just interested in the clean as bad shoulders/bad flexibility scare em off the jerk/snatch. One of them at most 77kg has hit a 110 clean with the pull/speed for 115+. Needs a couple months in the squat rack so each attempt isn't a FS PR.

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