Rackem88 TB Log

[Rackem88]

Going to be posting my workout log here from now on. Looking forward to sharing my progress using TB.
Info:
Male, mid 20's.
6'0"
230 lbs

Goals:
Primary
Sub 9:45 1.5 mile run (9:00 long term)
80 push-ups
100 sit-ups
20 pull-ups
Weight <205lbs

Secondary
Keep progressing BJJ
Build and maintain strength
<28 min 4 mile run

Current plan
Fighter with Bangkok (Squat, Bench, WPU's)
-For SE cluster, currently using MARSOC short card once a week.
BJJ 2-3x a week
Running
-Intervals 1x a week (400-800m)
-45 min run 1-2x a week
-60 min run 1x a week

Been running this schedule for 4 weeks so far and it is going well. Will adjust as necessary. Consistency is key. An contructive comments or advice is welcome.

[Rackem88]

Monday 29AUG16

Fighter Week 5
Squat 205x5x3
Bench 200x5x3
BW PU's 11,5,5,4,3

Slowly working on getting my strength back up. Not my main focus however it never hurts to get stronger. My best back squat was 315x1 but that was 2 years ago. Once I achieve my running/bodyweight goals I'll try and push to get squat back up there. In the mean time just focusing on moving well. Also I often opt for the bodyweight pull-ups but plan to move to weighted pull-ups after the next cycle. Wasn't able to hit the intervals today however I will put them somewhere later in the week. Tomorrow is a short easy run in the morning and BJJ in the afternoon.

[nickgoldma]

Going to be posting my workout log here from now on. Looking forward to sharing my progress using TB.
Info:
Male, mid 20's.
6'0"
230 lbs

Goals:
Primary
Sub 9:45 1.5 mile run (9:00 long term)
80 push-ups
100 sit-ups
20 pull-ups
Weight <205lbs

Secondary
Keep progressing BJJ
Build and maintain strength
<28 min 4 mile run

Current plan
Fighter with Bangkok (Squat, Bench, WPU's)
-For SE cluster, currently using MARSOC short card once a week.
BJJ 2-3x a week
Running
-Intervals 1x a week (400-800m)
-45 min run 1-2x a week
-60 min run 1x a week

Been running this schedule for 4 weeks so far and it is going well. Will adjust as necessary. Consistency is key. An contructive comments or advice is welcome.

Hey man,

How do you like running the MARSOC short card? I've came across that (I am sure from you) on the Reddit page and I think its a cool idea to implement that. Do you do do the Alpha circuits, etc from TB Ed. 3?

Also, did you do an 8 week base building leading up to this? Cheers.

[Rackem88]

I did 8 weeks of base building followed by a few weeks of an SE cycle. Since then been doing Fighter and more recently added The short card just to keep it interesting. However I will probably move back to Alpha or Bravo at some point. Improving running has always been tough for me. For example I am a great swimmer and can go months without any drastic reduction in speed. However with running if I go wothout for more than a few days I lose momentum much more quickly. I've always struggled to get a fast 1.5 mile however I think much of it has been a mental block than anything.

[Rackem88]

Tuesday 30Aug16

BJJ for 2 hours.

Only been going for a few months but it really has been great to get back into a competitive sport again. Really enjoying the technique and conditioning. Definetly helping with the weight loss.

[Tym87]

That MARSOC card is no joke. Are you using the ruck exercises too?

[Rackem88]

Not focusing on rucking at the moment. Will do every now and again but like I said running is the main goal right now.

EDIT: I mean to say running is part of the main goal however the other part is getting my weight down as well. As I get more proficient in the calisthenics I might start to load them via weight vest or ruck.

[Rackem88]

Wednesday 31AUG16
MARSOC Short Card http://www.marsoc.marines.mil/Portals/3 ... -Guide.pdf
On page 7.

Did first 20 exercises in 17:19. Finished with 3 max set pull-ups: 12,6,5

[Train_Hard_Live_Easy]

Thanks for the link........ I have never heard of that before...... great SE circuit for sure...... simple, not easy, and doable anywhere..... cheers matey..... I see this becoming a staple SE over the next few weeks.

[Barkadion]

Wednesday 31AUG16
MARSOC Short Card http://www.marsoc.marines.mil/Portals/3 ... -Guide.pdf
On page 7.

Did first 20 exercises in 17:19. Finished with 3 max set pull-ups: 12,6,5

Thank you for the Short Card link. I like that a lot.