Ivan178's Road to PFT

[ivan178]

18/05/2017
5km easy week (2,5k)
11:56

Haven't missed a day, but was very busy to update.

[ivan178]

22/05/2017
Operator day
FELT VERY STRONG, that's good!

23/05/2017
200m sprints
40s
42s
44s
-----------------
Rest
-----------------
41s
42s
43s

Improved 1s on each sprint since last week, so I think it's a good improve.

Haven't missed a day yet, but was busy to update, will update daily from now.

[ivan178]

24/05/17

Standard operator day, bit tired, but feel stronger already

25/05/17
5km run ---> 25.54s!! last time was 25:27, I'm not gonna care a lot since my goal is the 1km, but I gave my 120% this time, idk why I was 30 secs slower

[ivan178]

26-29/05/17
Normal days
30/05/17
Improved my 200m!
38s
xxs(wasn't unable to time)
41s
-------------3min rest-----------
38s
41s
42s

Goood!

[ivan178]

30/05/2017
Standard day operator
felt much stronger on pull ups, bad on squat

01/06/2017

5km in 24.51s!!! My best was 25.27 so that's 36s improvement

[K.B.]

30/05/2017
Standard day operator
felt much stronger on pull ups, bad on squat

01/06/2017

5km in 24.51s!!! My best was 25.27 so that's 36s improvement

Great job - but don't get fixated on a few seconds between each and every session. A bad day, more/less sleep, weight training the day before, or simply what you ate (or didn't eat) for breakfast can all affect your run times by a few seconds here or there.

The long term progress is what's important. Stay focused/stay the course.

[ivan178]

02/06/2017
Standard operator day.

03/06/2017
60min LSS 8,5km.

[ivan178]

30/05/2017
Standard day operator
felt much stronger on pull ups, bad on squat

01/06/2017

5km in 24.51s!!! My best was 25.27 so that's 36s improvement

Great job - but don't get fixated on a few seconds between each and every session. A bad day, more/less sleep, weight training the day before, or simply what you ate (or didn't eat) for breakfast can all affect your run times by a few seconds here or there.

The long term progress is what's important. Stay focused/stay the course.

Yes, I'm really focused at the moment, so I think results will come for sure.
The next will be my last week of the 6w block. I'll rest 3-4 days, from sunday to wednesday, then thursday I'll do the PFT test, and friday will do the RM test, thinking about sat/sunday resting, or add sat 60min LSS.

[ivan178]

05/06/17

Last week of the Block:

Operator
3x2 20kg weighted pull ups (on the second set, I struggled with the 2nd rep, wasnt able to do it)
3x2 55kg front squats
3x2 50kg OHP
Book says 1-2 reps, but I felt confident to do 2 so that's what I tried.

[ivan178]

06/06/2017
200m (easy week) (only 3 sets)
39-40s
39-40s
39-40s

I did all of them below 40s.

07/06/2017
Operator Day
3x2 20kg wpullups
3x2 55kg front squats
3x2 50kg militar press

08/06/2017
2,5km run (easy day)
11,22s