26 Feb
Pushups 50
Sit-ups 50
Chins 5
TM Run 2 miles - 13:24
The last time I did a ‘PFT’ was in May. I do this occasionally to know I could pass the Ranger entrance PT test. I set a goal to stop at 50 pushups and sit-ups instead of the numbers needed to pass, which was 52 and 62 in two minutes. I did both in under a minute. Clearly I would have passed.
I firmly believe that anyone in a tactical role or contemplating it should be able to easily excel at their unit’s or school’s PT standards at any time and without prep. For my age group I would have easily maxed the APFT today. And for the group half my age I would have scored 90 or above in each event. This isn’t to brag, I am saying that this or a similar standard should be what anyone wanting to be an ‘operator’ should be working towards. I don’t care what you bench if you can’t do this.
CD51's log
Re: CD51's log
28 Feb
Front Squat 185 x 5, 5, 5
OHP 115 x 5, 5, 5
Pull-ups x 3, 3, 3, 3, 3, 3
Guessed on the loads and these were about right. Pull-ups were done in between sets of squats and presses.
Front Squat 185 x 5, 5, 5
OHP 115 x 5, 5, 5
Pull-ups x 3, 3, 3, 3, 3, 3
Guessed on the loads and these were about right. Pull-ups were done in between sets of squats and presses.
Re: CD51's log
2 Mar
No conditioning today. Spent the day ice diving, working on basic skills, surface support and rescue/search/recovery. The air temp was 29 and the water was 37, not too bad. Between cutting the hole through 18” thick ice, the dives and training it was a solid day.
No conditioning today. Spent the day ice diving, working on basic skills, surface support and rescue/search/recovery. The air temp was 29 and the water was 37, not too bad. Between cutting the hole through 18” thick ice, the dives and training it was a solid day.
Re: CD51's log
4 Mar
DL 365 x 3, 4, 4
BP 205 x 3, 4, 5
DL 365 x 3, 4, 4
BP 205 x 3, 4, 5
Re: CD51's log
6 Mar
KB snatch 55lb x 10/10, 10/10, 5/5, 5/5, 5/5
in 3:40
TM 2mile - 15:00
A bit of an easy day, just getting some work in.
KB snatch 55lb x 10/10, 10/10, 5/5, 5/5, 5/5
in 3:40
TM 2mile - 15:00
A bit of an easy day, just getting some work in.
Re: CD51's log
8 Mar
Front Squat 205 x 3, 3, 3
OHP 135 x 3, 3, 3
Pull-ups 7 x 3
Added a set of pull-ups before my first set of presses. I think I’ll keep adding up to 10 sets and then start back over at 6 x 4.
Squats were ok, my upper back was rounding on the third rep of sets two and three. Presses were good, I had at two reps in the tank. My shoulders felt very stable pressing and doing pull-ups. The PT seems to be giving good results.
Front Squat 205 x 3, 3, 3
OHP 135 x 3, 3, 3
Pull-ups 7 x 3
Added a set of pull-ups before my first set of presses. I think I’ll keep adding up to 10 sets and then start back over at 6 x 4.
Squats were ok, my upper back was rounding on the third rep of sets two and three. Presses were good, I had at two reps in the tank. My shoulders felt very stable pressing and doing pull-ups. The PT seems to be giving good results.
Re: CD51's log
10 Mar
Squats x 25
Pushups x 25
Sit-ups x 25
Chins x 5
Tm Run 4miles - 29:56
Moderate pace for the first 3 miles, 23:05. Then a 6:51 final mile. Not a very hard run but was good to go beyond a 5k.
Squats x 25
Pushups x 25
Sit-ups x 25
Chins x 5
Tm Run 4miles - 29:56
Moderate pace for the first 3 miles, 23:05. Then a 6:51 final mile. Not a very hard run but was good to go beyond a 5k.
Re: CD51's log
12 Mar
DL 315 x 5, 5, 5, 5
BP 185 x 5, 5, 5, 5
DL 315 x 5, 5, 5, 5
BP 185 x 5, 5, 5, 5
Re: CD51's log
3/14
KB Swings/Squats 5x10/10 with 30sec in between
KB Press/Row 5x5/5 each arm with 30sec in between
TM Run 8x1min @ 9.3mph wth 1min @ 6mph recoveries
Overall a fairly easy day, but good work.
KB Swings/Squats 5x10/10 with 30sec in between
KB Press/Row 5x5/5 each arm with 30sec in between
TM Run 8x1min @ 9.3mph wth 1min @ 6mph recoveries
Overall a fairly easy day, but good work.
Re: CD51's log
16 Mar
Front Squat 185 x 5, 5, 5
OHP 125 x 5, 5, 5
Pull-ups 8 x 3, done between squat and press sets
I’m holding the front squats loads where they are, I’m matched with my BP numbers, and I’ll start adding sets. For OHP I want to be using 135 and 155, so I’ll keep adding weight there and then adds sets once the loads are at my targets. Pull-ups were easy.
Front Squat 185 x 5, 5, 5
OHP 125 x 5, 5, 5
Pull-ups 8 x 3, done between squat and press sets
I’m holding the front squats loads where they are, I’m matched with my BP numbers, and I’ll start adding sets. For OHP I want to be using 135 and 155, so I’ll keep adding weight there and then adds sets once the loads are at my targets. Pull-ups were easy.