I know def what you mean. just be careful not to pull your neck too much going up as I've tweaked it in the past. I do the elbows out for speed, but after hitting around 40 I revert to elbows pointing forward. do what works for you especially since your pft is probably coming up soon.spemma wrote:thanks! i played around it yesterday and i can't seem to help but have my elbows pointing forward to use that momentum to jerk myself up. i'm hoping that imagery makes sense.
how are you using it? regular reps? or for speed?
spemma's Training Log
Re: spemma's Training Log
Re: spemma's Training Log
week of 7/17, cont'd
wednesday
wednesday
- 6 x 800m @ 5K race pace w/2:00 recoveries
- my shins were very banged up from the mock pft...almost concerningly so. this workout was tough to get through and realistically, i shouldn't have done it.
- sit-ups: max reps in 30 seconds, 3 sets, with 5lb weight; + 1 set untimed, 40 reps
- push-ups: 3 x 30 with 25lbs; weighted sets: 1st set unbroken, 2nd set unbroken, 3rd set unbroken to 25. i think i'll add +5lbs and restart alpha circuit
- inverted rows: 3 x 20
- shanks: 2 x 1 minute each
- 45 minute LSS, 4.6 miles + 4 strides
- i really focused on keeping my hips forward while running and it seemed to make a difference in how my shins felt afterward. it seemed to shift the impact to my hamstrings and glutes, which felt better. i'm not sure that i can run fast like this though...tbd
- 4x15 push-ups, sit-ups, reverse push-ups, swimmers.
- did a slow eccentric portion of the push-ups and sit-ups. stole the idea from the navy seal fitness guide (http://navyseals.com/wp-content/uploads ... -guide.pdf).
- 60 minute LSS, 6.0 miles
Re: spemma's Training Log
week of 7/24
monday
monday
- sit-ups: max reps in 30 seconds, 3 sets, with 5lb weight; + 1 set untimed, 40 reps
- push-ups (alpha circuits): 3 x 10 with 30lbs; weighted sets: all sets unbroken
- inverted rows: 3 x 20
- shanks: 2 x 1 minute each
- 4x15 push-ups, sit-ups, reverse push-ups, swimmers
- had a run analysis performed that took up most of my evening, so had to modify the routine for the week
- Fast 5: my run GPS messed up, so i didn't have a clean record of it
- 1 mile @ 7:32; 2 miles @ 15:27; had to reset the gps in after the 1st mile, but i kept running
- sit-ups: max reps in 30 seconds, 3 sets, with 5lb weight;
- push-ups (alpha circuits): 3 x 10 with 30lbs; weighted sets: all sets unbroken
- inverted rows: 3 x 20
- 45 minute LSS, 4.5 miles
- 55 minute LSS, 5.3 miles
- plank and shank: 1 minute each x 1
- 4x15 push-ups, sit-ups, reverse push-ups, swimmers
- 400m resets x 6
Re: spemma's Training Log
week of 7/31
monday
http://tacticalbarbell.com/forum/viewto ... ?f=3&t=856
monday
- Mock PFT
- sit-ups: 49 in 1 minute, +1 from last time. i blasted through the first 0:30 and slowed down a lot in the last 0:15. i will bump my timed sets to 0:45 from 0:30.
- sprint: ~0:50, worse by 0:02 from my typical. my legs felt heavy going into the event. maybe i didn't give myself enough rest time since i did 400m resets on saturday. in any event, somewhat concerning.
- push-ups: 46, +2 from last time, also to failure.
- 1.5 mile run: 11:03, improvement of 0:04 from last time. still starting off too fast and not maintaining. i was shooting for an 11:00, so i was trying to run 1:50 splits. i was probably at 7:10 at the halfway point, -0:10 split from where i needed to be, but faded in the second half. not sure if i should be trying to run this more consistent or leave as is.
http://tacticalbarbell.com/forum/viewto ... ?f=3&t=856Re: spemma's Training Log
tuesday
- sit-ups: max reps in 45 seconds, 3 sets, with 5lb weight; bumped time +0:15
- push-ups (alpha circuits): 3 x 20 with 30lbs; weighted sets: all sets unbroken
- inverted rows: 3 x 20
- shanks: 2 x 1 minute each
Re: spemma's Training Log
wednesday
- 57 minute LSS, 6.0 miles
- sit-ups: max reps in 45 seconds, 3 sets, with 2.5lb weight;
- push-ups (alpha circuits): 3 x 20 with 30lbs; weighted sets: all sets unbroken
- inverted rows: 3 x 20
- shank: 2 x 1 minute each
- 57 minute LSS, 6.0 miles
- 4x15 push-ups, reverse push-ups; 4x20 sit-ups, swimmers
- Oxygen Debt x 3
Re: spemma's Training Log
week of 8/7
- rested and did nothing. felt great.
Re: spemma's Training Log
week of 8/14
monday
my PFT is coming up mid-September.
monday
- sit-ups: max reps in 45 seconds, 3 sets, with 2.5lb weight
- push-ups (alpha circuits): 3 x 30 with 30lbs; weighted sets: unbroken, 25+5, 20+5+5
- inverted rows: 3 x 20
- shanks: 2 x 1 minute each
- 4x15 push-ups, 4x20 sit-ups, reverse push-ups, swimmers
- Fast 5: 22:36
- 50 minute LSS: 5.2 miles
- sit-ups: max reps in 45 seconds, 3 sets, with 2.5lb weight
- push-ups (alpha circuits): 3 x 30 with 30lbs; weighted sets: unbroken, 25+5, 20+5+5
- inverted rows: 3 x 20
- shanks: 2 x 1 minute each
- 50 minute LSS, 5.2 miles
- 4x15 push-ups, 4x20 sit-ups, reverse push-ups, swimmers
- Oxygen Debt x 3
my PFT is coming up mid-September.
Re: spemma's Training Log
week of 8/22
monday
monday
- sit-ups: max reps in 30 seconds, 3 sets, with 5lb weight
- push-ups (bravo circuits): 3 x 30
- inverted rows: 3 x 20
- shanks: 2 x 1 minute each
- Mock PFT
- sit-ups: 50 in 1 minute, +1 from last time. fast through 30 reps and then slow down. i'm not sure what the cure is. i think i will extend my time to 1:00 in my training, no weight, and just get more used to doing the reps.
- sprint: ~0:48, did better here than last time. only 0:00:07 away from the next point category.
- push-ups: 44, -2 from last time, also to failure. similar to sit ups, i feel like i slow down a fair amount at 30 reps. i don't know if that's because i've been doing the alpha circuits and my body is just used to going to 30 reps?
- 1.5 mile run: 11:06, slight deterioration of 0:03 from last time. still starting off too fast and not maintaining. i will be changing my fast 5s to just running the 1.5 mile.
Re: spemma's Training Log
Have you thought about losing a few lbs? I have no idea if it will help you, but I know it makes bodyweight work feel easier to me. Food for thought.