Regal's training

[Regal]

Greetings,

I am pretty much a novice to barbell training, and my first goals are to achieve the 5X5 BW Squat and Bench Press. I am in the military, so I would also like to improve my pull up and pushup numbers. I would also like to get around 10% bodyfat. I am transferring to a new unit later next year or 2010, and having a lot of strength will help out a lot!

I am 5'10", about 208 pounds and around 25%.

Here is my workout from Monday evening, 29SEP08;

Squat
5X5X85 pounds
Bench Press
5X5X115 pounds
Pull ups BW
8, 7, 5 (failure)
Pushups
30, 20, 15 (failure)
Reverse Crunches

I also did 30 minutes on the ellipitcal at lunch time.

[javanek]

Looks like a pretty good start to me, man. Did you intentionally start low on the squat or start high on the bench press? Just wondering since bench is so much higher than squat. But form is infinitely more important that weight, so don't get the impression I'm saying it's wrong. Overall looks like a pretty fair workout. Keep it up, man!

[Regal]

I actually started a couple week2 or so ago, and I started with the empty bar for squats. I feel my lower body is much weaker than so I am taking the advice of the EBook and starting off with the bar and working up 5 pounds every workout. I started a bit higher with the bench because it was extremely easy, and it doesn't get hit every workout like the squat. Thanks for the comments!

I didnt realize until after the workout that I was supposed to do inverted rows, not chin ups.

[Regal]

After being deployed the past 6 weeks, I am back home now for at least a year! So I am back and ready to reach my goals.

Squat
5X5X90
Bench
5X5X140
Chins
8, 5, 3
Pushups
30, 18, 15
Prone Bridges

[clavelle]

Where in the world are you? I am about to come back home soon as well, 6 weeks is not bad, that is less time then we are here. This is my 3rd time here in 3 years and it is always a blast for me to get back in shape while in the desert, it is the best place for it. I will finally go back to school and become a SOCM medic and take a break from here for a year. Back to jumping out of planes and going to the range!!

Keep up the program so you can get that BF % back down to 18% before you even know it.

Christian

[Regal]

I'm actually with the Coast Guard, so I was just underway. I don't have to go to the desert, just open ocean!

Thanks for the post, I am really motivated to get stronger and lose my BF!