My routine please critique training for army using wendlers 5/3/1 with cv

R

Robp

0
Im training to join the army after a year doing no weights/cardio and this is my current routine. And my goals are to do 1 1/2 mile run under 10min 30, 44+ press ups, 50+ sit ups along with gaining muscle mass to get some extra weight on me. This is what im doing bear in mind 3-4 weeks ago i couldnt even run 3/4 of 1 mile.

Mon/weds/fri following 200 sit up challenge
Mon/fri/sat 100 pushup challenge

Tues -
Deadlift 5/3/1
Chins 4x10 (after 2nd set start struggling full 10 so use assist thing)
Lat pull down machine 4x10
Interval 10 mins at 1min fast as can run 1min cool down jog.

Weds -
chest 5/3/1
Incline bb press 4x10
Rope pulldowns 4x10

Fri -
Shoulder press 5/3/1
Rows 4x10
Shrugs 4x10
Distance run (last run 3 miles increasing speed or time running each time)


Sat -
Squat 5/3/1
Leg press 4x10
Calf raises 4x10
Swimming 30-45 mins as many laps can manage rest and repeat
 
I imagine a better way to go would be to do your 5/3/1 sessions on M/W/F (eg M=Squat, W=Bench, F=DL, M=Press, W=Squat, etc), do the 100 push up/200 sit up challenges at the end of each session as assistance work, and do all the cardio/conditioning on Tue/Thur.

Also, you'll probably get more replies to this in a different section of the forums. This is the journals section. The Weight Training section is a better place to get critiques/recommendations.
 
Last edited:
Only problem is my shifts mondays the only day i wont get time, and oops ill post in other section my mistake! Cheers
 
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