Yearlong Fitness Regime for Hunting

[S.Clancy]

I skipped Mon and Tues workouts cause I took vacation and went turkey hunting with my friend from out of town. We averaged 9 miles hiking a day after turkeys, and didn't kill one...because I'm a terrible turkey hunter. Otherwise, training is going well. When I miss a workout, I usually won't make it up, I'll just do what I had programmed for the rest of the week, then go back to that workout the next week. This does 2 things for me, 1) I tend to not miss many workouts, so when I do, it doesn't really matter and acts as a mental break. Plus, I'm active enough that when I do miss a session its because I was doing something physical, so it doesn't matter, and 2) I get hurt less. When I try to "make up" missed sessions I'll try to sandwich too much in to little time, get some little injury, then be pushed back further.

 

[S.Clancy]

05/01/16
Bench 235x4x5 4700
Pullups +50x5x5 5750
Dips +20x15x5
BB Rows 145x10x5
05/02/16
Squat 300x6x5 9000
RDL's 225x8x3 5400
Walking Lunges 10x5

Added weight to both bench and dips. Bench reps will go 4x5, 5x5, 6x5, repeat. Dips will stay at +20lbs x15x5. Squats were pretty dang difficult today. Will be glad to drop to 4 reps next week at 315. After that cycle, squats will go to 3x5, 4x5, 5x5 until I can't progress on that.

 

[S.Clancy]

05/05/16
OHP 125x9x5 5625
BB Rows 225x7x5 7875
Dips +20x15x5
Pullups 8x4
05/06/16
Deadlift 295x3x5 4425
Lunges 55x5
Back Ext. 8x8

Standard workouts, didn't feel bad or especially good. Just run of the mill. Will be working into heavier squats and benches now as I get more active going into summer. I also have stopped drinking coffee, which was awful for the first 4 days. I've never considered that I was addicted, but once I had the crushing headaches and obvious energy drop for almost a week, I knew that I had been. The reason I stopped is I really love coffee, the taste and smell specifically, but had begun to drink too much. This was causing an increase in anxiety, lack of focus, poor sleep, and increased migraines (which I have anyway). So, I stopped cold turkey. A week removed, I feel pretty good, still miss it on these cold, rainy, spring days tho!!!

 

[Clarktar]

I got some special coffee for you when you make it go WA. Little crack packets my wife calls them

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[S.Clancy]

05/09/16
Bench Press 235x5x5 5875
Pullups +55x5x5 5875
Dips +20x15x5
BB Rows 145x10x5
05/10/16
Squat 375x1, 315x3x5 4725
RDL's 225x8x3
Lunges 10x5

Hit a 375 warm up single before my 315x3x5. Squats are progressing nicely. I'll be keeping the volume lower now that I'm more active outside the gym with work and play. Bench was tougher, I also drank most of the weekend (friends college graduation) so a tough Monday was to be expected. I also could not find the dip belt at the gym, so I had to hold a 55lb and 20 lb dumbbell in my feet for pull-ups and dips, respectively. That killed my abs...Anyway, keep crushing!!!

 

[S.Clancy]

05/16/16
Bench 245x3x5 3675
Pullups +60x5x5 6000
Dips +20x15x5
BB Rows 145x10x5
05/17/16
Squat 315x4x5 6300
RDL's 225x8x3 5400
Hamstring 100x10x5
Quads 100x10x5
05/19/16
OHP 130x6x5 3900
BB Rows 235x5x5 5875
DB Press 60x10x4
Pullups 8x4

No warm up single this week, just wasn't in the cards. Still hit my prescribed weight and reps on squats, felt pretty good. Switched from machine chest press to DB bench press. I started pretty conservatively, will work up in the coming weeks. One thing I'd like to touch on is being conservative. Take for example Tues. Warming up I felt good, everything was moving fast. I could have definitely done more, either weight or reps wise, but stuck to the plan. Why? Because taking more now could mess me up down the road with either lack of progress or injury. I've been in a good groove recovery wise and didn't want to take a chance at messing that up.

 

[S.Clancy]

05/21/16
Deadlift 335x3x3
Lunges 60x10x4
Back Ext. 10x5
05/23/16
Bench Press 245x4x5 4900
Pullups +65x5x5 6125
Dips +20x15x5
Rows 145x10x5
05/25/16
Squat 325x3x5 4875
RDL's 225x8x3
Walking Lunges 10x6
05/26/16
OHP 130x7x5 4550
BB Rows 245x4x5 4900
DB Press 65x10x4
Pullups 8x4

 

[S.Clancy]

All major lifts are going great. 13 weeks left until bow season starts. I really like where I'm at strength wise. Just got back from a 3 day backing trip, I carried basically everything I could fit in my Exo 5500. Waders, SLR camera, cans of refried beans for burritos, etc. It wasn't a huge backpack in, but my pack was significantly heavier than what I bring for a week of bowhunting, and I was fine. I'll just keep pushing the conditioning and pack days up until the week before season starts. With 12 weeks left, I may go for a 1 RM on bench at some point, maybe in 8 weeks, because I should be able to hit a all-time PR (Previous all time PR is 285). Squat is similar, but I'll likely just keep pushing squat like I'm doing, with a jump back to higher volume in the future. I actually care more how much I squat vs bench, but high intensity squats, historically, have injured me more, and nobody asks how much you squat.... For OHP, Pullups, and BB row I'll keep the program as-is for a while, because it's working well. As you can see I missed some days in the last week with the holiday, field work, and my girlfriend flying in. I train 4x per week, 1 important workout per split, i.e. 1 for lower body 1 for upper body. If I can't do all the work for a week, I prioritize by doing the harder workout. Then jump back on the next week.

 

[Clarktar]

315 bench I am guessing

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[Felix1776]

I'm a big fan of Wendler's 5/3/1 program. It's a great program for a natural lifter who's trying to get stronger and build muscle. It's not very high volume in it's most basic form but the intensity is there. There's an expansion program called Beyond 5/3/1 that has numerous options for expanding on the basic 5/3/1 program. Want higher volume? Want more intensity? Want more conditioning? Want to get brutally strong? Want to train more like a bodybuilder? He tells you exactly how to tweak the program to meet your goals while staying true to the basic goal of getting stronger. I've hit all of my best numbers on 5/3/1 while mostly being on a deficit diet during that time.

Wendler is a super cool dude to boot.

 

[S.Clancy]

Wendler is awesome, as far as I can tell from internet videos and podcasts. He's a big reason why I have followed Elite FTS for so long, along with their business model and how they approach selling products. I actually had an article posted on Elite a couple years ago, I'll attach the link at the end of the post. From all I've ever heard 5/3/1 is fantastic, I've actually never used it, always programmed myself. Link... http://www.elitefts.com/education/n...ew-of-dietary-supplement-efficacy-and-safety/

 

[dangerousD]

I'm a big fan of Wendler's 5/3/1 program. It's a great program for a natural lifter who's trying to get stronger and build muscle. It's not very high volume in it's most basic form but the intensity is there. There's an expansion program called Beyond 5/3/1 that has numerous options for expanding on the basic 5/3/1 program. Want higher volume? Want more intensity? Want more conditioning? Want to get brutally strong? Want to train more like a bodybuilder? He tells you exactly how to tweak the program to meet your goals while staying true to the basic goal of getting stronger. I've hit all of my best numbers on 5/3/1 while mostly being on a deficit diet during that time.

Wendler is a super cool dude to boot.

Another fan of Wendler and 5/3/1. Have both books also. Solid principles I think. Made some great gains with it. I jumped around to other routines recently but likely do a variation of his Beyond 5/3/1 program again. 25-30 lbs shy of 1000 lb club for the first time in my life at 42 years old and 170 lbs. Just get a little stronger everyday is my goal. Over the summer I do morning HIIT classes 2-3x week with an occasional run or pack work and lift 5-7 days a week. I'd like to be 180+ lbs but need to eat a lot more I guess!!

 

[Clarktar]

Clancy programmed my routine. Moved from 5x5 linear progression to his. I like it thus far. Quick and simple. I always fight the urge to do more, but he assures me to take a tortoise approach so I routinely hang the rabbit.

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[S.Clancy]

06/02/16
Bench Press 245x5x5 6125
Pullups 70x5x5 6250
Dips +20x15x5
Rows 145x10x5
06/03/16
Squats 325x2x8 5200
RDL's 225x8x3
Walking Lunges 10x6
06/06/16
OHP 130x8x5 5200
BB Rows 245x5x5 6125
DB Press 70x10x4
Pullups 8x4
06/11/16
Bench 255x2x5 2550
Pullups +40x8x4 7040
Pushups 15x5
BB Rows 145x10x5
06/13/16
Paused Squat 275x3x5 4125
Lunges 60x10x4
Back Ext. 10x6

 

[S.Clancy]

Training has been tough the last 2 weeks, I've driven well over 2000 miles since Memorial Day weekend, and had some tough field work, so I both haven't got all my sessions in and I've been less than recovered for my sessions, especially my lower body sessions. Pulling a seine net, either swimming or walking, through 2 feet of mud and it's 100 degrees out is not what I'm used to. I'd rather crush miles with a backpack cause my body is trained for it. Though its been tough, it has also been awesome and I'm learning a ton, so no complaints. As you can see, I squatted 325x2 x8 sets instead of 325x4 x5 sets, lower volume, but still more than the previous session, and I just couldn't handle 4 reps in a fatigued state so I had to adjust. Then, on my 255 bench, the weights were moving very well, but my left tricep tendon was on fire, I couldn't move it by the end of the workout, and had to crush ibuprofen afterwards. This is the first flare up in months, so I have no idea. I'll assess on the next bench day. I'll just keep creeping forward, because I have another big trip with an 8 hour drive this week before I'm back to anything normal. Good luck and keep killing it.

 

[Clarktar]

Pulling nets will get at that tendon. Kim got it pretty bad pulling gill nets

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[S.Clancy]

06/14/16
OHP 135x5x5 3375
BB Rows 185x10x5 9250
Dips 15x5
Pullups 8x4
06/18/16
Bench 185x10x3 5550
Pullups +40x9x4 7920
Dips 20x4
Rows 145x10x5
06/19/16
Squat 275x8x3 6600
RDL's 225x8x3
Lunges BWx10x6

 

[S.Clancy]

I was out of town this week again, though I was actually in a town. However, the gym in town was shuttered up when I wasn't working, so didn't lift. Dropped intensity on bench again because of elbow pain, I'll just build up volume now again. Same with squat, dropped intensity, build volume again. I'm also looking into changing some of my accessory lifts, starting this week. I'm staying with lunges (because they suck something awful), but have been thinking about incorporating Incline Press instead of DB press or dips. Will think on it today and decide. Other than that, hope to get out and do some scouting this weekend. 8 Weeks!!!

 

[S.Clancy]

06/21/16
OHP 135x6x5 4050
BB Rows 195x10x4 7800
Incline Press 135x8x3
Pullups 8x4
06/23/16
Paused Squat 275x3x4 4x1 4400
BB Lunge (back) 135x5x5
Back Ext. 10x5
06/25/16
Bench 195x10x4 7800
Pullups +40x10x4 8800
Dips 20x4
BB Rows 145x10x5

Standard week. Nothing really much to report, elbow feels better, I'll just keep pushing volume. Getting ready for a nice 4th of July backpacking trip, will be fishing, can't talk the lady into a 4 day scouting trip... I'm prob going to carry a much heavier pack than I normally would, I prob won't take my waders and wading boots with like I did over memorial day, but I will take cans of beans (and other heavy food) and maybe my DSLR camera for some photos. Might as well, it will keep me from hiking her to death too.

 

[S.Clancy]

06/27/16
Squats 275x8x2 x10x1 7150
RDL's 225x8x3
Lunges 6x10
06/29/16
OHP 135x7x5 4725
BB Rows 200x10x4 8000
Incline Press 135x8x2 11x1
Pullups 8x4
07/05/16
Bench Press 200x10x3 6000
Pullups 70x5x3 3750
Dips 20x4
BB Rows 145x10x5

The backpacking trip was good, cut it a little short because the mosquitoes were heinous. Otherwise, made it up to around 11,000' to fish a certain lake, weather was awesome, even got to glissade down some big snow fields. Also saw some mountain goats, and a brave ol' mule deer doe with a fawn at 10,500'. Training has been sporadic, and looks like it will be even more so in the near future. I'll be working, including this week, 23 of the next 24 days, mostly in the field, so likely no squat rack, bench, etc. I'm hoping I'll be able to throw a couple of lifting sessions in there somewhere, but it is going to be difficult. Luckily, some of the work will be pretty physically taxing, so I won't have to worry as much there. I'll do what I can.