REBIRTH

now that is a FAT BURNER that actually works.

recently I suffered some kind weightlifting quarter life crisis. I was struggling mentally. not feeling motivated ever and all my medications were/still are fucking up my appetite. It struck when I came home from the southern California desert after six weeks of training. I was eating MRE's and shit food, sleeping outside for a few hours a night, and it was above 100 degrees the entire time. I lost a lot of weight and strength as expected but usually I bounce back hard.  this time there was no bounce back. I just kept feeling depressed and weak. This is a vicious cycle that can be really hard to get out of. every serious lifter has gone through multiple funks like this. its when no matter how much you try you just cant grind that axe.

death to false depth.

I took a step back and kind of re-evaluated my lifting schedule, diet, routine, and mindset. I had to shake things up and shock the body back into life. Something needed to be done because I was falling fast. I decided to follow my own advice and just get back to basics. start from the ground up and see what comes. here is what I did to stay the course

- I stopped just picking a body part per day and went with every session being a total body workout. especial attention is paid to the legs and core.

- I adopted a semi-hybrid version of the 5x5 strong lifts program. 5 sets, 5 reps and the weight goes up by 5-10 pounds every other day. keeping squats, bench press, dead lift, barbell row, and overhead press the absolute core of my routines. this was key for monitoring my strength gains over the next few weeks. pretty much everything I have been doing is focused on the barbell. vanity lifts have been eliminated and accessory work rarely if ever is incorporated. just brute force activating large muscle groups.

- I dropped from a 5 days in a row to lifting roughly every other day. M/W/F/Sat. I still have to do Army PT every morning from 0630-0800 monday through friday but my main lifting time has now been moved to alternate days. this has done wonders for my muscle recovery and mental mindset. naturally my cardio has increased greater than I would prefer because of this increased PT program but this is a part of my job I cannot escape. I just have to adjust fire and make sure im hitting the big muscles with big weight.

- Part of my total body work out idea had to incorporate some elements of crossfit. before you crucify me for selling out you must hear me. the shit I do is not cross-fit roger?! its fucking football style collegiate athlete stuff. dudes have been doing this stuff for decades before some fruit put a brand label on it.  I want to increase my speed, stamina, and loose this flabby midsection that has been cursing me for far too long. I am not PR'ing some bitches name for time. Im not kipping.  Im not doing any wiener body weight workouts or air squats. Im focusing on pushing myself hard with little to no rest, using multiple muscles for different lifts, and maintaining form by not giving a fuck what my time is to complete the routine. If you want to call that cross fit than fuck you go head. I call it getting thick, solid, and tight with lots of sweat.

- Here is my M-F 0630-0800 PT schedule. I created this myself and was approved by my command. my platoon and I have been doing this the last three weeks with me leading all the sessions by yelling at soldiers. reminding them that they are weak and expendable. combat accommodates no man. the mission takes precedence. the enemy does not care if you are exhausted or sore. whatever it takes. by any means necessary. you must keep this killer mind set when training.

 

sandbags are every cold hearted killers best friend.

 Cold Hearted Killer Conditioning Plan

Monday:

Uniform: summer PTs

Two laps (1 mile) around the paved track into 1 wall jump, 1 cargo net climb, 10 burpee pull-ups and 5 toes-to-bar. Repeat until the 5 mile standard has been met.

Tuesday:

Uniform: ACU with boots and IOTV (weighted vest)

soldiers in two teams will run up and down the 4 story staircase without using the handrail. Soldier will ascend and descend the stairwell while rotating between themselves a 45, 35, 25, and 10lbs. plate for appx. 30mins.

Across the 100m field teams will drag a casualty on a sled backwards and forwards while carrying the weights. done until I decide you have had enough.

Requires: skedco, weighted vest, lifting plates

Wednesday:

Uniform: Summer PT’s

50m sprint

9 dead lifts at 155lbs

12 push ups

15 box jumps

5 dead hang pull-ups

50m walk with 45lb plate over head

As many sets as possible in 30 minutes. 

90lbs. tire flips across field until failure. repeated until someone barfs.

Requires: Olympic bars with weight plates, boxes or tires appx. 20-24inches in height, a timer, and some motivation.

Thursday:

Uniform: Summer PT’s and motivation

Upper body strength and endurance. wall climb, pull-ups, bear crawls across rock pit, toes-to-bar, cargo net climb, rope climbs, weighted overhead press, burpees, partner wheel barrows, and water can carries. all done one after the other. carrying the sandbag from one station to the other. bring the smoke. you gotta deal with it.

Friday:

Uniform: Summer PT’s w/ combat boots, IOTV (weighted vest), ruck sack

Ruck march unknown distance with short halts for lower body conditioning exercises of lunges, squats, step ups, high crawls, and suicide sprints in parking lots.

As you can see it borrows heavily from conditioning styled endurance training. this way someone of any fitness level can still get something out of it, because you are not always going to be training with bros on your exact fitness level.

This AM workout paired with my afternoon powerlifting has worked. my body is shocked and is responding much quicker than I anticipated. I do not know why my body is responding so fast but I am very motivated to keep at it. I have trimmed body fat, gained speed, exposed more muscle definition, and have become completely motivated mentally. this does come at a small cost of overall body weight. instead of 222 I am now sitting at 210 but the subtle appearance of abs has eased any hesitations about this program.

remember this image the next time you want to skip a workout because you are "tired". fuck you. get in the gym.

Morgan Penn painted this. it gives me a murder boner. hooligans!

fear not Alphas. the powerlfting is strong with this one. strength is still my number one priority. the heart and passion with heavy lifting is still priority. no way would I ever submit to religious right of cardio and crossfit or the infamous 10 different bicep curls and some crunches routine. I am on a mission. It is to unlock strength and gain achievements by experimenting within all realms of physical fitness. maybe a overhaul or shake down like this might do some of you gorilla juice heads some good if you are stuck in a rut.

 

setting fire to anything that stands in the way of gains.

STAY GRIM AND HIT THE GYM