Re: TBS Prep Log
Posted: Sun Jan 13, 2019 5:11 pm
Student teaching started up last week so I didn't get to post. Pretty much had a test week. Ran a PFT and did two days of MS. Previous is in parenthesis. The last PFT I ran was 6 months ago at the end of OCS. I was in great running shape and lost a lot of strength over the 3 months. Crunches stayed at 115.
Weight: 175 (155)
Pullups: 22 (18)
I was very surprised. They felt great. I attribute this to the weighted pullups that I have been doing. One of the best changes I've implemented.
3 mile: 21:40 (18:15)
I would've been happy to get between 20:00-21:00. But that didn't happen. Granted I squatted heavy the day before and was wearing sweats and a hoody, regardless, I was not happy with this runtime. More evidence that BB is needed. However, this drop was expected as my goals for strength were met.
Strength goals:
I ran 5/3/1/ and then Operator with the goal of gaining back the 15 pounds I lost as well as strength. I was very surprised with the results and was even lifting heavier than before I left for OCS. Current numbers followed by my numbers 6 months ago in parenthesis. I lost a lot of strength at OCS. For the 1RM I simply used a calculator.
Bench: 200 5 reps 1RM- 235 (180)
After OCS my bench suffered a lot. It quickly came back. 200 felt very easy and I was very surprised. I felt like I could have gone for more. Had a lot left in the tank.
Squat: 265x5 1RM-310 (215)
Squat was able to come back strong. I felt good but 265 was heavy.
Deadlift: 315x5 1RM-340 (276)
Never deadlifted 315 before so I didn't expect much. Was very surprised to do it for 5. It took a lot out of me but not enough to hurt my form.
Just a note, when I tested my maxes after OCS I am not sure how accurate it was. After not lifting for a few months I was on the more cautious side. Either way, I lifted numbers that I hadn't lifted since I was purely focusing on strength training a few years ago. I wish I could continue the focus on strength but its time to switch back to an endurance focus as I get ready for TBS.
New goals: Maintain strength, get the 3 mile between 20:00-21:00.
Weight: 175 (155)
Pullups: 22 (18)
I was very surprised. They felt great. I attribute this to the weighted pullups that I have been doing. One of the best changes I've implemented.
3 mile: 21:40 (18:15)
I would've been happy to get between 20:00-21:00. But that didn't happen. Granted I squatted heavy the day before and was wearing sweats and a hoody, regardless, I was not happy with this runtime. More evidence that BB is needed. However, this drop was expected as my goals for strength were met.
Strength goals:
I ran 5/3/1/ and then Operator with the goal of gaining back the 15 pounds I lost as well as strength. I was very surprised with the results and was even lifting heavier than before I left for OCS. Current numbers followed by my numbers 6 months ago in parenthesis. I lost a lot of strength at OCS. For the 1RM I simply used a calculator.
Bench: 200 5 reps 1RM- 235 (180)
After OCS my bench suffered a lot. It quickly came back. 200 felt very easy and I was very surprised. I felt like I could have gone for more. Had a lot left in the tank.
Squat: 265x5 1RM-310 (215)
Squat was able to come back strong. I felt good but 265 was heavy.
Deadlift: 315x5 1RM-340 (276)
Never deadlifted 315 before so I didn't expect much. Was very surprised to do it for 5. It took a lot out of me but not enough to hurt my form.
Just a note, when I tested my maxes after OCS I am not sure how accurate it was. After not lifting for a few months I was on the more cautious side. Either way, I lifted numbers that I hadn't lifted since I was purely focusing on strength training a few years ago. I wish I could continue the focus on strength but its time to switch back to an endurance focus as I get ready for TBS.
New goals: Maintain strength, get the 3 mile between 20:00-21:00.