Ivan178's Road to PFT

[ivan178]

10/04/2017
Operator day
3x3 5kg WPU
3x3 40kg FS
3x3 40kg OHP

Note:
Standard day

[ivan178]

11/04/2017
Hic #11
200m sprints
41s
44s
43s
------------------
3min rest
-------------------
42s
42s
43s

Notes
I felt better this time, maybe it has to do with doing 5km run on sat, I'm gonna do sats 5km run from now on I think.

[ivan178]

12/04/2017
Operator day
3x3 5kg wpu
3x3 40kg FS
3x3 40kg OHP

Notes:
felt easier

[ivan178]

13/04/2017
5km run (track field was closed due holidays)
26.18s

[ivan178]

Well I had a bit busy week, did all the training, unless today, was too tired, and is my last day.

Now I'm gonna rest till thursday/friday, then will do on thursday the PFT test, and friday the RM test, let's see if this block improved my body , I feel a bit overtrained too. I think the rest will be good.

[Aelian]

Well I had a bit busy week, did all the training, unless today, was too tired, and is my last day.

Now I'm gonna rest till thursday/friday, then will do on thursday the PFT test, and friday the RM test, let's see if this block improved my body , I feel a bit overtrained too. I think the rest will be good.

What's the RM test for? Are you re-testing your lifts or is this going to be an initial test before starting a strength block?

[ivan178]

Well I had a bit busy week, did all the training, unless today, was too tired, and is my last day.

Now I'm gonna rest till thursday/friday, then will do on thursday the PFT test, and friday the RM test, let's see if this block improved my body , I feel a bit overtrained too. I think the rest will be good.

What's the RM test for? Are you re-testing your lifts or is this going to be an initial test before starting a strength block?

Yeah, I'll test them before starting my next strength block.
Being that on Friday.
Saturday/sunday will rest.
Then Monday will start new block with the new numbers

[ivan178]

Well, today I was motivated and did the pull up PFT test:
9 almost 10 with valid form.

Tomorrow I'll do the running PFT test, and saturday the RM test.

I think I'll add on HIC days on the next block, doing 1 max pull up test, to increse endurance on the bar.

[ivan178]

1km running: 4:07s

Wow, 6 weeks training and I did +3s...

This is not looking so good.

[ivan178]

Woooooow
RM test:

Pullups---> From 10kg x 4 reps -------->to 20kg x 2 reps =98RM--->103RM = +5 KG on RM
Front Squats --->From 40kg x 5 reps ---->to 50kg 5 reps=45RM--->56RM = +11Kg on RM
OHP-->From 45kg x 3 ----->to 50kg x 2 reps= 48RM ---->51RM = +3KG on RM