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Conor's Progress Thread
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conorh
Level 3

Join date: Sep 2004
Location: Iowa, USA
Posts: 2713

I wanted to start a thread to show you guys what I've accomplished in the last year or so of training and as something of a farewell. I've made a big change in my life and I'll be leaving in a few weeks to join the military and I'm not sure when I'll be training heavy again.

Do I want props? Maybe a little. More importantly I want to share how I've achieved what I think is a good level of ‚??general‚?? fitness; strong enough, fast enough with enough stamina. Like the proponents of a certain training system that I shall not name, I'm happily mediocre. Nothing is great but nothing is shit either.

I've gone from, at my heaviest, a sloppy 275 totaling 350-450-550 and barely able to locomote under my own power to a slightly less sloppy 250 pulling 600 in about a year. Now, another year later I'm sitting around 215-220 and my last ‚??heavy‚?? training week before I depart for training I squatted 425 x 2, benched 350x2 and pulled 525x3 and I have fat-man ab outlines. It's taken me a couple years but I've nearly met or exceeded my old bests while drastically improving my stamina and physique.

Currently (These are all within the last month or so) my gym lifts and stats are:

conventional deadlift: 525x3, 425x14
parallel box squat: 425x2, 385x13?
bench press: 350x2
military press: 205 x 4
weighted pullup: bw + 75 for 3, bw + 25 x 12
bodyweight pullup: bw x 17
dip: bw + 70 x 10, bw x 30
3 mile run: 24:00
1 mile run: 7:00

I work in a gym and have the luxury of basically training as much and as often as I want so I generally get in 10-14 sessions a week. A week of training looks like this:

M deadlift and heavy pullup plus accessory work
Tu military press and arms, usually dips supersetted with some kind of curls
W straight bar box squat and some kind of stupidly high rep safety bar work
Th no weight training
F bench, upper body accessory and rep pullups
Sa some kind of conditioning work, either strongman drills or sled work
Su ‚?? completely off, only stretching and foam rolling if I feel like I need it

I run every weekday morning and alternate between a ‚??fast‚?? run and a ‚??long‚?? run. I'm stuck using the treadmill because it's so cold and inhospitable and I hate it.

If I feel beat up from training, particularly after the runs, I will do some very light sled dragging for 10-15 minutes just for recovery. I run in the morning and do this 2-4 hours later so I can be as recovered as possible for lifting at night.

After training I also do extra work with the sled, time allowing. The other notable thing I do is three extra easy sets of pullups at work on days when I don't do pullups in my actual workout.

I'm real hit and miss about updating it but my training log is here:

conorattack.wordpress.com/

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conorh
Level 3

Join date: Sep 2004
Location: Iowa, USA
Posts: 2713

From a meet back in 2008? BW around 270. I think this pull was 562.

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conorh
Level 3

Join date: Sep 2004
Location: Iowa, USA
Posts: 2713

From my first 600 meet pull in 2010, BW around 250-255.

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conorh
Level 3

Join date: Sep 2004
Location: Iowa, USA
Posts: 2713

This is my last warmup at 455 at a bodyweight around 220

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Wow dude. You've made great progress. I applaud you for enlisting. I hope to do so when I graduate high school in a couple of years. What branch are you going into?

Luke

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conorh
Level 3

Join date: Sep 2004
Location: Iowa, USA
Posts: 2713

CSEagles1694 wrote:
Wow dude. You've made great progress. I applaud you for enlisting. I hope to do so when I graduate high school in a couple of years. What branch are you going into?

Luke


Thanks. I enlisted in the Marine Corps. Otherwise I would never willingly run three miles. I'm joking, but only a little.

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conorh
Level 3

Join date: Sep 2004
Location: Iowa, USA
Posts: 2713

Here's a video of the rep deadlift, 405 x 15.

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

I also plan on enlisting in the Marines. What field are you going into?

Luke

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huffer
Level

Join date: Jun 2010
Location: Ontario, CAN
Posts: 57

Why would joining the Military stop you from training heavy? Just curious...

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unstable
Level

Join date: Oct 2010
Location:
Posts: 247

huffer wrote:
Why would joining the Military stop you from training heavy? Just curious...


At bootcamp, you receive 3 meals a day and you are constantly running. I dropped about 20+ lbs. of muscle in 3 months while at Parris Island.

Once you make it out to "the fleet" you can train heavy if that's what you want to do...food is still an issue if you're a barracks Marine because you hit that chow line once and that's it.

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conorh
Level 3

Join date: Sep 2004
Location: Iowa, USA
Posts: 2713

huffer wrote:
Why would joining the Military stop you from training heavy? Just curious...


It just depends where I'm stationed and what I have access to. If I have somewhere to do it I certainly will. And of course there will be no heavy lifting while at boot camp...

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2-SCOOPS
Level 1

Join date: Jan 2009
Location: Iowa, USA
Posts: 817

damn son, from flab to fab, i like your exagerated lock out in the early years lol. did conor press help you every step of the way?

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conorh
Level 3

Join date: Sep 2004
Location: Iowa, USA
Posts: 2713

2-SCOOPS wrote:
damn son, from flab to fab, i like your exagerated lock out in the early years lol. did conor press help you every step of the way?


That's just what a legitimate three-white-light lockout looks like... jk. I suspect my pressing strength comes directly from Conor-press, yes.

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Hodges einWindir
Level

Join date: Jul 2010
Location:
Posts: 68

What is a Conor-Press?

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PommedeTerre
Level

Join date: Jan 2011
Location: Iowa, USA
Posts: 1

It involves a leg-press, a big box, some particle board, and a love of tight spaces.

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jakerz96
Level

Join date: Sep 2009
Location: Wisconsin, USA
Posts: 1305

PommedeTerre wrote:
It involves a leg-press, a big box, some particle board, and a love of tight spaces.

That is a perfect description! You forgot to include that it's awesome though.

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2-SCOOPS
Level 1

Join date: Jan 2009
Location: Iowa, USA
Posts: 817

PommedeTerre wrote:
It involves a leg-press, a big box, some particle board, and a love of tight spaces.


so it's a vagina? haha

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