Introduction - Sam

[hjiang1]

TL;DR
Hello, my name is Sam and I am a 20 year old rising college senior studying computer science and premed. I want to be a 68W in the Regiment. I am not a naturally talented athlete, but I am a hard worker. My current PT scores are 83 pushups, 81 situps, 14:00 2-mile, 40:01 5-mile, ~87:00 6-mile ruck with 60lbs. I have a 1080lbs powerlifting and a 420lbs Olympic lifting total. I need to improve my running and rucking speed and endurance. I am highly motivated and want nothing but to become a Ranger, and I will do whatever it takes in order to reach that goal. I look forward to getting to know you guys, and I hope to learn and accomplish a lot by following your guidance.

Introduction
My name is Sam and I am a 20 year old rising college senior studying computer science and premed. I am in my fifth year at a research lab studying medical spectroscopy as a means to diagnose brain cancers, as well as CTE and PTSD in veterans and athletes. I'm 5'10" and currently 172lbs (185 a couple months ago), though I'm trying to lose some weight to increase my run times. I was never a great athlete in high school, but I've gotten really into weightlifting while at college. I spent a semester as an assistant strength and conditioning coach for the varsity teams at my school, albeit unofficially, since I didn't get certified. Ultimately I want to become a doctor, but while I'm young, fit, and motivated, I want to serve my country as a Ranger.

I have wanted to be a Ranger ever since the start of high school, and a soldier long before that, and I plan on enlisting as soon as I graduate college next Spring. While I have only approached a recruiter for preliminary information about enlisting, I have been receiving guidance from an alum of my high school who was in 3/75 as an 11B for five years. I've also been watching every video, browsing every forum, and reading every book I can get my hands on to learn as much as I can about the Regiment, its history, and RASP. I'm currently reading Lest We Forget, Violence of Action, and Sua Sponte: The Forging of a Modern American Ranger.

As far as my timeline for joining the military goes, I plan on taking the ASVAB and going to MEPs this winter during winter break. The one hiccup that might occur is that I am not a US citizen, although I have lived here my whole life. I am currently on a green card, but I am currently contacting my Senator to try to get my citizenship expedited so that I can enlist with the Op40 contract. Assuming I can get that sorted out, I plan on enlisting with a 68W Op40 contract next spring, or over the winter if possible. My buddy has told me to be firm about only accepting the contract I want, so that's my plan.

I haven't taken the ASVAB yet, but I took a practice ASVAB at the recruiter, and got 100% on that.

PT
Current APFT scores
2 Minute Pushups: 83
2 Minute Situps: 81
2 Mile Run: 14:00
5 Mile Run: 40:01
Max Pullups: 16
6 Mile Ruck w/ 60lbs Ruck: ~87 minutes (14:24 mile pace)

My current workout schedule
Monday: Bench + 2 mile run
Tuesday: Deadlifts + Pullups
Wednesday: 5 mile run
Thursday: Overhead Press
Friday: Squats + Pullups
Saturday: 4x200, 4x400, 1x800 sprints
Sunday: 6 mile ruck with 60lbs
I get lazy with proper rest and recovery, so I only stretch, roll out, and do EMS a couple times a week. I get away with it since I'm still young, and my physical activity outside of workouts is pretty low. I had bad tendinitis, so I no longer Olympic lift full time, but I do it for fun every now and then. I'm saving my knees for the rucking and the running.

My weightlifting PRs
Squat: 405
Bench: 290
Deadlift: 385 (weird, but I think Asians have naturally longer backs that make deadlifting difficult)
Overhead Press: 185
Clean: 250
Clean and Jerk: 230
Snatch: 190

Powerlifting Total: 1080lbs
Olympic Lifting Total: 420lbs (90kg)

Nothing great but seeing as I was a 190lbs fat kid 3 years ago, I'm pretty proud of what I've achieved so far.

Goals.
Physical. I realize that my weak point is the running, and I'm trying to improve my times and endurance. I'm currently taking physics as a full-time student and doing cancer research with a 3-hour round-trip commute, so it's been difficult to keep up the volume while still lifting. Once the regular semester starts, I'm planning on increasing my mileage. I'm hoping that by joining this forum I'll be able to find some additional guidance in improving my scores, especially with my runs and rucks (both speed and endurance).

I mentioned earlier that I am trying to lose weight, so I currently eating 2200 calories a day, which is around a 400 calorie deficit (though I imagine my metabolism has slowed down because of it, so it's probably a smaller deficit than that). My macros break down to 190 protein, 180 carbohydrate, and 70 fat. My diet consists of chicken thigh, lean ground turkey, salmon, white rice, almonds, eggs, egg white protein powder, lots of veggies, a daily granola bar, and coffee. I am also doing Army PT on top of my bodybuilding and power/oly lifting workouts, which I'm sure is lowering my score a bit. Because of my classes, work, working out, and commuting, I'm sleeping around 5-6 hours a night on the weekdays. I would like your guys' advice on how I should modify my training and diet to improve my run times and endurance. Should I increase my calories and stop worrying about losing weight? Should I cut back on weightlifting or is it ok to have both? When the summer classes end, how much should I increase running and rucking volume by, and what should my running program look like? Should I take any extra consideration to stretching/recovering?

Mental. As for preparing myself mentally for RASP and the Regiment, I'll only find out if I can cut it once I get there. I am, however, a highly motivated person. I'm trying to educate myself on what it will take to pass RASP, and I won't lie and pretend that I'm not intimidated. I will say, however, that I am also excited for the challenge, and excited for the opportunity to prove to myself, my mentor, and the Regiment what I am capable of. I know that I am not currently physically or mentally ready for what it will take, but I hope that through you guys' mentorship I will be able to develop that physical strength and intestinal fortitude required to become a Ranger.

I will do whatever it takes to become a Ranger, and if the day comes when I fail, then I'll accept that humbly. Until that day comes, however, I am ready to work as hard as I can toward that objective. If you made it to the end, then I thank you reading this long-ass introduction. I hope you got a sense of my dedication and commitment to becoming a Ranger, and I look forward to getting to know you.

[Jim]

Welcome to ArmyRanger.com.

[hjiang1]

Thank you Ranger Jim!