Workout Log

Goals:

Deadlift: >= 1.5x bodyweight

Bench Press: >= 1.0x bodyweight

Relative Handgrip: >= 1.00

Standard Load Squats: >= 11

Pull-ups: >= 5

Sit-ups: >= 40

Push-ups: >= 40

20m Shuttle Run: 8 - 9

1.5 Mile Run: <=9m:45s

Ruck March: <=2h:24m

Notes:

Handgrip: They use a JAMAR hydraulic dynamometer, which costs a few hundred dollars. As long as you can test regularly with the same device, you can track your progress.

Squats: Olympic (20kg)barbell with weights totalling 160lbs. It’s done at a 42bpm cadence.

Ruck March: 12km with 35kg dry (meaning the weight of the pack itself, not including water or other items). The terrain is flat and the surface is hard (like pavement).

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Workout Log:

21-03-2026:

• Handgrip: N/A
• Squats (160lb/42bpm):
• Pull-ups:
• Sit-ups:
• Push-ups: 20
• 20m Shuttle Run: N/A
• 1.5 Mile Run (2.4km): N/A
• Ruck March (12km/35kg): N/A
• Deadlift: N/A
• Bench Press: N/A
• Notes: N/A

16-03-2026:

• Handgrip: N/A
• Squats (160lb/42bpm): 20, 20 (b/w)
• Pull-ups: 3, 2
• Sit-ups: 20
• Push-ups: 20, 20
• 20m Shuttle Run: N/A
• 1.5 Mile Run (2.4km): N/A
• Ruck March (12km/35kg): N/A
• Deadlift: N/A
• Bench Press: N/A
• Notes: N/A