Programming help

[Gottatri2lift]

**LONG POST**
Need feedback for a plan that I have been doing for 2 weeks and need to continue for 3 weeks. This is my first program that I have written for myself, and I only have experience with SS and for about 9 months. Have SS, PP, MOMG, Strongest Shall Survive and a few others. This Navy school that I am preparing for is a once and a lifetime opportunity and will change my military career for ever.

BACKROUND:
70" 235# 29 y.o. male in the Navy.

Lifts as of 2 weeks ago before I started my program:
Squat - 385 for 3 sets of 5
Deadlift 415x1x5
Bench 278x3x5
Press 185x3x5
PC 180x5x3 (forgetting the second pull, working out kinks)
Pull-ups 3x10 and 3x6 with 20#
Chin-ups 3x12 and 3x6 with 55#

Bike to work 2 big hills each way (out of the saddle big), but only 4 miles round trip.

ISSUE:
1) Have to stop lifting for 54 days while attending Navy school that is a mini-bootcamp. Run, push-ups, sit-ups, other military exercises (monkeyfuckers, bearcrawl, mountain climbers, etc..).
2) Must weigh in within Navy standards. Currently the weight max for my height is 196 pounds (HAHA). The rope and choke standards (measure your neck and subtract it from your belly measurement) must be below 22%.
Currently I can do 1.5 miles in 12:50, 77 pushups and 85 situps. Measurements are a little close for comfort (38" and 17.5") and want to lose 1-2" off the belly to have no worries.

MY PROGRAMMING ATTEMPT:
SUN/MON - off days

TUES - pushups/situps (~120 for each) at lunch // Run 1.6 miles and chins at 1500 or 1600 // Lift after dinner at 2000 (Squat 325x3x5, Press 175x3x5, Pull-ups 3x8)

WED - off

THUR - pushups/situps (~120 for each) at lunch // Run 1.6 miles and chins at 1500 or 1600 // Lift after dinner at 2000 (Squat 275x3x5, PC or DL 355x2x5, Pull-ups 3x8)

FRI - off

SAT - pushups/situps (~120 for each) in the morning followed by 5x400 sprints // Lift after lunch (Squat 335x3x5, Bench 255x3x5, GHR 3x10, Pull-ups 3x9

DIET:
0600 - 3 eggs
0900 - can of tuna with cheese
1200 - can of tuna with cheese in a burrito with mayo
1500 - 2 Cups of milk with Whey protein and scoop of peanut butter
1800 - Dinner varies but has meat source and veggies

Taking Bill Starr's regimen of vitamins, increasing my Fish Oil to 10g, and adding Borage Oil (3g) with meals

Familiar, though not sold on, Lyle McDonald's book. The writing is very defensive, which makes me question the author's expertise.

QUESTION:
Where can I improve, too much volume? Too little food? Too little running?

DISCLAIMER:
If this was excessive please send me a message to piss off, I wanted to ensure that you had as much info as possible.

[Charles Staley]

Your primary issue appears to be your bodyweight and girth. Given this, and with respect to the principle of specificity, I would drop weight training and carbs until you pass your physical tests. Focus entirely on the PT tests and follow a low/no carb dietary approach. I can elaborate if you like, but just wanted to give you a direction quickly


**LONG POST**
Need feedback for a plan that I have been doing for 2 weeks and need to continue for 3 weeks. This is my first program that I have written for myself, and I only have experience with SS and for about 9 months. Have SS, PP, MOMG, Strongest Shall Survive and a few others. This Navy school that I am preparing for is a once and a lifetime opportunity and will change my military career for ever.

BACKROUND:
70" 235# 29 y.o. male in the Navy.

Lifts as of 2 weeks ago before I started my program:
Squat - 385 for 3 sets of 5
Deadlift 415x1x5
Bench 278x3x5
Press 185x3x5
PC 180x5x3 (forgetting the second pull, working out kinks)
Pull-ups 3x10 and 3x6 with 20#
Chin-ups 3x12 and 3x6 with 55#

Bike to work 2 big hills each way (out of the saddle big), but only 4 miles round trip.

ISSUE:
1) Have to stop lifting for 54 days while attending Navy school that is a mini-bootcamp. Run, push-ups, sit-ups, other military exercises (monkeyfuckers, bearcrawl, mountain climbers, etc..).
2) Must weigh in within Navy standards. Currently the weight max for my height is 196 pounds (HAHA). The rope and choke standards (measure your neck and subtract it from your belly measurement) must be below 22%.
Currently I can do 1.5 miles in 12:50, 77 pushups and 85 situps. Measurements are a little close for comfort (38" and 17.5") and want to lose 1-2" off the belly to have no worries.

MY PROGRAMMING ATTEMPT:
SUN/MON - off days

TUES - pushups/situps (~120 for each) at lunch // Run 1.6 miles and chins at 1500 or 1600 // Lift after dinner at 2000 (Squat 325x3x5, Press 175x3x5, Pull-ups 3x8)

WED - off

THUR - pushups/situps (~120 for each) at lunch // Run 1.6 miles and chins at 1500 or 1600 // Lift after dinner at 2000 (Squat 275x3x5, PC or DL 355x2x5, Pull-ups 3x8)

FRI - off

SAT - pushups/situps (~120 for each) in the morning followed by 5x400 sprints // Lift after lunch (Squat 335x3x5, Bench 255x3x5, GHR 3x10, Pull-ups 3x9

DIET:
0600 - 3 eggs
0900 - can of tuna with cheese
1200 - can of tuna with cheese in a burrito with mayo
1500 - 2 Cups of milk with Whey protein and scoop of peanut butter
1800 - Dinner varies but has meat source and veggies

Taking Bill Starr's regimen of vitamins, increasing my Fish Oil to 10g, and adding Borage Oil (3g) with meals

Familiar, though not sold on, Lyle McDonald's book. The writing is very defensive, which makes me question the author's expertise.

QUESTION:
Where can I improve, too much volume? Too little food? Too little running?

DISCLAIMER:
If this was excessive please send me a message to piss off, I wanted to ensure that you had as much info as possible.

[Gottatri2lift]

Damn, I was thinking that, but like lifting too much to take action on it.
Sometimes hearing it from someone else is all that is needed. Thanks for the quick reply!

[Charles Staley]

Priorities my friend...get this tackled now, then lift later


Damn, I was thinking that, but like lifting too much to take action on it.
Sometimes hearing it from someone else is all that is needed. Thanks for the quick reply!