Snawesome

Hello everyone, I have recently adjusted my schedule to allow for a solid 6 days of training availability (60 minutes per session maximum). I am trying to create a powerlifting program revolving around the squat/bench/deadlift, covering 4 weeks with week 4 being a max out week. Stats: For the main lifts, I used sets/reps/weight based off of Greg Nuckols' 28 Free Programs available for download, and added accessory work to address weaknesses in the main lifts. My goal is to increase overall training volume, and not burn myself out. In week 4, I cut all the volume in half and max out. Terminology includes: SS/: Superset DB: Dumb bell RM: Rep max. Program available: 6x Week. For those that have run 6x week programs: Am I doing too much, and should I consider restructuring when I perform the first lifts of each day? Additionally, the spreadsheet is dynamic in that you can change the maxes or exercises to your liking and it should update automatically based on whatever percentage you input. Feel free to download and use for your convenience. Thank you.

Happy Saturday, everyone. A few weeks ago I didn't have the strength and stability to do even a single dip on rings, now I'm working my way up to sets of 5. I could probably spend the time cleaning my garage but I'm not going to. Therefore, could anyone provide some advice on my form? Thanks in advance! Here's a close up of my face.

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I'm loving the Greg Nuckols look, congrats!

I can feel progress in my workouts. Three weeks ago I couldn't 3x5 band assisted pull ups. Today I did 2x5 unassisted, followed by 3x5 assisted. It's all neutral grip but hey, I'll take it for now.

What kind of warm up is it?

I do not, I looked at the schedule and the next challenge month is the middle of August, I think. I was thinking of setting one up!

I've been training on rings for two or three weeks. A few times a week I do static holds in the top position for sets of usually thirty seconds (max). The problem is, my palms hurt and I stop the hold prior to muscle fatigue. It's not joint pain, just pain from supporting my body weight on two small surfaces. Is this something that fades over time, could my hand position be wrong? Is it a curse with plastic rings? Thanks in advance!

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Hi, fellow military here! Maybe I can provide some help. I understand the stress of your PT test. Twice a year is exhausting. When I graduated tech school, I was at sea level, and moved to the desert at 5,500 feet. I put over 3 minutes onto my run time my first two months (11:27 to 14:40, 13:30 is considered failing). Tested a few months later and got 12:47. I tested just recently and got 11:57 and now I don't test officially until next year. Here's how I did it and maybe it'll work for you: 1) Use the stress. Test day everyone is hyped on stress and adrenaline. Stress is a healthy response to the challenge. 2) Change up running routines and do additional cardio. We are lucky to do squadron PT 3 days a week, which provides a good base for fitness but definitely won't shed time off your 1.5 mile run. If you don't do squadron PT, our run days are typically one 2+ mile run day, and a team building exercise like a last man up run. By far the most helpful exercise for me was doing intervals at my track (400 meters). Run 8 laps total. The first lap you'll run faster than your 1.5 mile pace, the second lap will be a brisk jog, however fast you normally run for longer distances. Repeat this 800 meter set 3-4 times once or twice a week. Over time, try to build up your speed. It'll build mental strength, too, because when you actually run your 1.5 mile it'll be slower than all the speed work you're doing. 3. Jump rope. I run fastest on the balls of my feet as it makes it easy to increase my stride and I feel more efficient. Jumping rope emphasizes the muscles used and it burns a lot of calories very quickly. Jumping for 3 minutes straight feels like a sprint workout and added a lot to my speed. It's also convenient and portable. I jump 3 days a week for a total of 45 minutes. I also have the same knee/foot structure. Running on my toes stresses my arches a lot, it took time to adjust. Hope this helps!

Child care costs more than my car payment. It's crazy. They work hard, too.

I'm in the military, and they have a lot of great systems set up to help me save. Currently 5% of my gross pay check goes into a 401k (Roth) and the DoD matches 5% in a traditional 401k. We don't even see it, so I never have to worry about not contributing that month. The money deposited is invested into index funds and I have an app on my phone that tracks their growth. I put away an extra 5% into a separate Roth IRA with more options for investing. It took years to be able to afford this, and I'm able to do it after paying off my car loan, food, internet, netflix etc.

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I have a tough time eating in the early morning too...good luck! Not eating food prior will hold back your progress eventually, but if it's not bothering you I wouldn't worry about it. 5x5 is a great program to establish a strength platform to build on. I think it's awesome for people to do when they are starting out because it's short and simple. Alan Thrall has a youtube channel with excellent tutorials on how to start learning the squat, bench press, deadlift, overhead press, and barbell row. Here is his squat video: Happy lifting!