TacticalBarbell.com

Hello all! I'm currently preparing my PFT, for joining police at my country.
First of all, english is not my main language, so forgive any fool fault
I never did a training log, so this is my first one!

My last PFT I wasn't able of doing the 1km run in the desired time.

I just finished BB, and did my test+pft test, for comparing results when I finish my first 6 block of Black Protocol.

Current stats:
Weight:80,5kg
Height:187cm
Age:22

My current training stats:
WPU:10kg x 4 pull ups (so 90,5 rm)
Front Squat:40 x 5 (45RM) (Doing sometimes like 3-5 secs pause at bottom)
OHP:45 x 3 (48RM)
PFT stats:
1km:04.02s
Max pullups:9 with valid form
Shuttle run: ??? (need to find a way to practice it)

My current priorities are:
#1- Pass the PFT so I can do the theory test.
#2- Get as better score as I can
#3- Improve my Front squat (Doing a lot of dorsiflexion/stretching/foamrolling, I'd like to do a perfect ATG squat then, start adding weight)
#4- 20kg WPU, 60kg FS, 60kg OHP

Which is the PFT score?


When is the PFT?
Between september/october, we don't know the exact date.

Tomorrow I'll start the continuation, I think I'm not missing anything, I'm 100% commited to the training, so let's hope it goes well.

Will consist of this:
Edit:I'm gonna update the picture day per day, colouring to know in what point of the week I am.
Legend:
Green= Successfull day
Red= Missed day

And I'm thinking how I'll do the next test, maybe that last saturday try the PFT simulacrum, rest few days, then do the RM test, or take few days after the block, then do something like thursday RM test, then friday PFT test.

See you tomorrow!


ALREADY FINISHED THIS BLOCK, NEW BLOCK STARTING HERE
http://tacticalbarbell.com/forum/viewto ... 7&start=50

First day, operator.

Today I felt a lot greater on the squat position, did a lot of stretching, feeling progress unless on the dorsiflexion.

5x5 pull ups with body weight.
3x5 front squats with 30kg
3x5 ohp 35kg

I did 3x on squats and ohp because I haven't tried any of the new HIC, and don't wanna die before starting . I readed on the book that I can do the minimum perfectly, even is the best to just do 3x5 until you get greater weights/etc.

I felt a bit sad of not doing the 5x, but let's go with that.

Love the log. I'll be following. Good luck with your goals!

14/03/2017

#11 HIC
·35.XX s
·41.XX s
·42.XX s
-------------------
3 min rest
-------------------
·38.79 s
·44.XX s
·45.00 s

(I couldn't measure decimals, cause I wasn't able to write it on a notebook )

Almost died, but somewhat happy because never did the 200 on 35s.

Was really short the session (like.. 15min?)
More tomorrow!

ivan178 wrote:Almost died, but somewhat happy because never did the 200 on 35s.

Sounds like honorable death

Good job, mate!

Green2Blue wrote:Love the log. I'll be following. Good luck with your goals!

Thanks!

Barkadion wrote:

ivan178 wrote:Almost died, but somewhat happy because never did the 200 on 35s.

Sounds like honorable death

Good job, mate!

If I manage to get all those sprints below 40s would be a big progress for me, so that's my next goal! Cheers!

ivan178 wrote: I just finished BB, and did my test+pft test, for comparing results when I finish my first 6 block of Black Protocol.

Current stats:
Weight:80,5kg
Height:187cm
Age:22

My current training stats:
WPU:10kg x 4 pull ups (so 90,5 rm)
Front Squat:40 x 5 (45RM) (Doing sometimes like 3-5 secs pause at bottom)
OHP:45 x 3 (48RM)
PFT stats:
1km:04.02s
Max pullups:9 with valid form
Shuttle run: ??? (need to find a way to practice it)

Great log Ivan, welcome aboard!

Are these stats from after Base Building? Do you know what your stats were before Base?

DocOctagon wrote: Great log Ivan, welcome aboard!

Are these stats from after Base Building? Do you know what your stats were before Base?

These stats are from after BB yeah, I don't have prior to BB, but from now on I'm gonna save all my results!

15/03/2017

Operator day.

5x5 Bodyweight pull ups. (2.30s rest)
3x5 30kg FS (5min rest, tried to do pause and focus a lot on the mobility/stance)
3x5 35 OHP (feel a lot stronger) (5min rest)

I think I'm gonna stick at 3x5 the entire block, unless on the pull ups (if I feel is not manageable I'll drop to 3x5 too)
Cause I really felt the struggle today, I was like "If I do 5x5, tomorrow I'll go straight from the bed to the hospital )
Anyways I have to read about the 3-5 principle, when is recommended to switch, but atm I'm gonna stay at 3x5.

Did a lot of stretching today, I'm feeling better at the squat position, but lack on dorsiflexion.

See you tomorrow!

16/03/2017
#12 hic, the ladder one.
OMG, I almost died.

First, the track field was closed today, cause of fallas (a traditional celebration of my country).

So I did the sprints on a straight line. (Better than nothing I guess)

I did the first 400m on 1.23 or so (wanted to do 1.20s for the pace) so was ok.
But I had a hard time, I barely was able to finish it, almost walked on the last 200-300-400m.

Notes
I don't wanted to, but maybe I'll drink/eat bad a few these days, I haven't drank since last year / ate anything bad 9