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Re: OCS PREP 1st Post on the Forum!
Posted: Sun Mar 05, 2017 1:43 am
by Tym87
8,8,7,7,6 Fighter Pullups
75% Week 4
BP 4x5 @120#
DL 3x5 @235
Re: OCS PREP 1st Post on the Forum!
Posted: Mon Mar 06, 2017 4:21 pm
by Tym87
9,8,7,6,5 FIghter pullups
85%
BP 5X5 @ 135
SQ 4X5 @ 115
Re: OCS PREP 1st Post on the Forum!
Posted: Thu Mar 09, 2017 2:41 am
by Tym87
9,8,7,6,6 Fighter pullups
85%
BP 3X5 @ 135
SQ 4X5 @ 115
Re: OCS PREP 1st Post on the Forum!
Posted: Sat Mar 11, 2017 3:06 am
by Tym87
9,8,7,7,6 Fighter pullups
85%
BP 6X5 @ 135
SQ 3X5 @ 115
DL 1x5 @ 270
Re: OCS PREP 1st Post on the Forum!
Posted: Tue Mar 14, 2017 12:42 am
by Tym87
95% Day 1
I was supposed to DL for 304 today...
3x2 @300
Then my kids egged me on to lift more...
1 set @ 320
1 set @ 330 - New PR by 10#
1 set @ 350 - New PR by 30#
9 pullups and then had to end workout due to unforseen circumstances, but at least I PR'd. Tomorrow I will do my regular 95% day without the DL.
Re: OCS PREP 1st Post on the Forum!
Posted: Wed Mar 15, 2017 2:47 am
by Tym87
Fighter Pullup Program - 9,8,8,7,6,
Squat (4 total sets) - 1x2 @ 135; 2x2 @145; 3x2 @ 150; 4x2 @ 150;
Bench (4 total sets) - 1x2 @ 150; 2x2 @ 155; 3x2 @165;
Re: OCS PREP 1st Post on the Forum!
Posted: Wed Mar 22, 2017 12:46 am
by Tym87
New Block - Op - Black
Coming off a wicked 72 hour cold. Made my last week more of a Fighter than an Operator. Adding conditioning back in now that I did one block of just strength. Don't want to over abuse the injury and be back on the coach again.
New Training MAXS.
DL - 350
SQ - 150
BP - 185
BW PU- (Plan to do 7, 8, 9 then 8, 9, 10 for the 70%-90% and 75%-95% respectivly- Next Block might do more reps or do WPU - undecided)
Today
70%
BP - 5x5 @ 135
SQ - 3x5 @ 105
BW Pull Ups - 5x7
Max Effort Plank & Shank:45 seconds each - Core is definitely a weak link here, could explain some of my squat issues. This was a good edition to the mix.
J-Madd wrote: Thanks J-Madd
Re: OCS PREP 1st Post on the Forum!
Posted: Wed Mar 22, 2017 10:19 am
by J-Madd
Tym87 wrote:New Block - Op - Black
Coming off a wicked 72 hour cold. Made my last week more of a Fighter than an Operator. Adding conditioning back in now that I did one block of just strength. Don't want to over abuse the injury and be back on the coach again.
New Training MAXS.
DL - 350
SQ - 150
BP - 185
BW PU- (Plan to do 7, 8, 9 then 8, 9, 10 for the 70%-90% and 75%-95% respectivly- Next Block might do more reps or do WPU - undecided)
Today
70%
BP - 5x5 @ 135
SQ - 3x5 @ 105
BW Pull Ups - 5x7
Max Effort Plank & Shank:45 seconds each - Core is definitely a weak link here, could explain some of my squat issues. This was a good edition to the mix.
J-Madd wrote: Thanks J-Madd
Well played!
Re: OCS PREP 1st Post on the Forum!
Posted: Thu Mar 23, 2017 2:11 am
by Tym87
12:40 - Very Easy HIC, testing foot
1M Fobbit
20 KB #35
5 Ring PU
x 3
Re: OCS PREP 1st Post on the Forum!
Posted: Fri Mar 24, 2017 6:44 pm
by Tym87
70%
BP - 5x5 @ 135
SQ - 5x5 @ 105
BW Pull Ups - 5x7