ML's log

[ml1985]

Hi all,

I've purchased TB 1 & 2 this week and read them through. I've been active most of my life except for the past couple years where I started working a desk job in public health surveillance. I started BJJ two years ago (around 2 classes per week) but I find that I'm still pretty much out of shape. I might be looking for a job in law enforcement (although as a civilian), so I thought why not try to reach some benchmarks. I don't have short term goals, but long term goals are reaching maximum points in the JTF2 physical fitness evaluation (less than 7:41 for 1.5 mile run (and also a sub 20 min 5K), 78+ push-ups, 78+ sit-ups, 24+ pull-ups). Long term strenght goals are 200/300/400/500. I'm currently in my mid thirties, 5'8, 180lbs (and looking to drop maybe 10-15 lbs).

Current maximums:
30 push-ups
6 pull-ups
235 squat
175 bench press
no idea about my cardio, but I must say that BJJ really help. I will have to do a 1.5 and 5K run test soon.

For the next few weeks, I'll be doing a BB phase. SE options will consist of push-ups, pull-ups, sit-ups, squats, hyperextensions. I think my muscular endurance is really my weakness, so I'm hoping on improving that real soon.

[Barkadion]

Good luck, mate! You are making right move.

[godjira1]

Sub 7:41 1.5mile would be a great time at any age! Good luck!

[VenomousCoffee]

Welcome!

[ml1985]

Good luck, mate! You are making right move.

Thank you! I can't wait to finish my first 8 weeks and see any improvements on muscular endurance and cardio.

Sub 7:41 1.5mile would be a great time at any age! Good luck!

Thanks! I ran a mile in 7 minutes in high school and I thought I was in great shape back then.

Welcome!

Thank you!

Since I'll be starting my block tomorrow, I did a short SE session this morning just to see how bad I'll be hurting the next few weeks. Cluster consists of "push-ups, pull-ups, squats, sit-ups, push-ups, pull-ups, sit-ups, back extensions". I'll be mixing alpha and bravo; I'll start at 10 reps and increase to 40 reps on week 5 of BB. So this morning was only one set of 10 reps with 60s rest between exercises. The first two weeks, I'll probably be able to do the SE sessions without breaking my sets and with 60s rest, but I'll definitely have to increase my rest time between exercises on weeks 3-5.

Later tonight, I'll measure my 1.5 mile run as I don't have any idea of how good/bad I currently am.

[ml1985]

So I just did my 1.5 mile-run in... 12:30. So I'm off the chart, but in the wrong direction I'll countercheck the distance with my car, just to be sure, since I first measured the distance using Google maps. So maybe after BB, I'll do Green protocol instead of Black. But before making the decision, let's see how it goes during BB. Day 1 tomorrow.

[godjira1]

At Mid 30s, a 12:30 is pretty ok if not great. I suggest you check out the airforce PT or british army standards for 1.5m/2.4k to calibrate a “good” performance. A 7:41 would be top 2-3 percentile I reckon.

[ml1985]

At Mid 30s, a 12:30 is pretty ok if not great. I suggest you check out the airforce PT or british army standards for 1.5m/2.4k to calibrate a “good” performance. A 7:41 would be top 2-3 percentile I reckon.

Yeah, those benchmarks are for our tier 1 special ops unit in Canada. A 7:41 or less would yield a perfect score for assaulters (maximum is 9:45). For support and specialists, the range is from 11:00 to 6:15

I took a look at the british and canadian standards and it seems like they got rid of their old testing (push-ups, pull-ups, sit-ups and 1.5 mile run) and introduced new methods. In the Royal military college of Canada, the recruits are required to reach a minimum of 28 push-ups (max is 77), 35 sit-ups (max is 100) and a 10:34 1.5 mile run (max is 7:58). Seems like I have much work to do.

Base building phase, week 1, day 1
SE cluster (push-ups, pull-ups, squats, sit-ups, push-ups, pull-ups, back extensions, sit-ups)
3 sets, 10 reps (2 reps for pull-ups), 60s rest between exercises, 120s rest between circuits

First day is done. I can see I'll be struggling for the push-ups in the upcoming weeks. I may have to reduce the number of reps to 15/20/25/30.

[ml1985]

Base building phase, week 1, day 2
30 minutes LSS run
30:54, 2,58 miles (11:57 min/mile), avg HR 141 bpm

It went quite well. My calves and shins were kind of hurting/sore during the run, but I think it's just a matter of time before they get used to running. I'm mostly afraid of running two days in a row, because I suffered a microfracture in my left foot last summer as I wanted to run more. I had to wear a special boot and was out of physical activity for 8 weeks

[ml1985]

Base building phase, week 1, day 3
30 minutes LSS run
31:45, 2.61 miles (12:09 min/mile), avg HR 143 bpm

Nothing much to say, except that it's quite cool outside and the rain was freezing. Running in t-shirt and shorts was not the best idea.