Jaice's Project

Training Training Logs
61

[quote]Jaice wrote:
got back off backpacking not long ago.

averaged about 15/16 miles a day for 4 days over the Isle of Arran - carried around about 40 lbs

weight,distance,time was nothing groundbreaking but as it was a criteria test for a scheme that I was taking part in no more was required.

there were restrictions meaning our team couldn’t enter shops or recieve help on the way so we could only eat what we were carrying - as such because of the long days and little food/sleep I’ve lost a little weight.

next two weeks I’m just going to spend in the gym - I need a mental break from the same type of training too.[/quote]

Sounds awesome, I’m planning on doing something similar in Algonquin park this spring.

62

Nice deadlifitng kiddo.

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63

[quote]TSpoon wrote:

[quote]Jaice wrote:

[quote]TSpoon wrote:

[quote]Jaice wrote:

[quote]TSpoon wrote:

[quote]Jaice wrote:
Went for a night yomp last night, with a bit of a twist.

Didn’t weigh the rucksack but it felt around 30 lbs.

Me and two friends wore blindfolds, got in a friends car and got driven to a drop off point around 10 - 15 miles away. We then had to figure out where we were on the map and navigate back.

It was a bit creepy. The moor we were on is very indistinct with not many features to navigate from but ultimately we managed it in around 5 hours or so.

Not a rapid time by any means but the time spent navigating added up quickly and it’s difficult to move at the same speed over rough ground at night compared with daytime.[/quote]

I’ll be trying that sometime soon aha. Best of luck man !!!
[/quote]

Thanks man, how soon are you joining?[/quote]

As of right now I’m just waiting to hear back for the recruiting centre, I’m done all the steps in the process so it’s relly just a waiting game now. How bout yourself ?[/quote]

at the moment I’m still in school, but I only have another year left at which point I’ll apply.
[/quote]

Right on, good luck man, ever since I’ve seen some of the vids on youtube of the Commando tests I’ve had serious respect for the Royal Marines.[/quote]

Thankyou, I’ve seriously got my work cut out for me!

64

[quote]theBird wrote:
Nice deadlifitng kiddo.

tweet[/quote]

Thanks Bird!

65

Today reminds me why I hate crowds and commercial gyms…

Gym - Push

DB Lo Incline Bench - 50s x 6, 55s x 6, 65s x 2 x 4
Pressups - close/wide alternating - 4 x 15 w/ sub 30 seconds rest

DB Shoulder Press - 25s x 2 x 6, 40s x 2 x 6 (wtf)
Lateral Raises - 10s x 12, 15s x 10,8

Single Arm OH DB Tricep Ext. - 10s x 12, 15s x 12, 8

Pressups x Failure

Local street festival brings hordes of people into town: slow, gawking people who take up the whole street so it takes me ages to get to the gym but at least I’m fired up. Gets inside and it’s swarming there too with guys monopolizing shit. Couldn’t do what I wanted to do at all and to top that I felt weak as shit. Not a good day, at least I can squat tomorrow, that is if some fucktard isn’t curling in the rack!

66

Gym - Squats and Abs

Squat - bar x 12, 90 x 10, 135 x 5, 155 x 3, 176 x 3 x 1
Situps - 30,30,40 - 30 seconds rest

No faff today. Squats were rock bottom and paused. I like the idea of building up to 3 singles (not always maxes) on my heavy days and will probably keep this approach for the big four, aiming to add weight each workout. I have much to do in the coming months.

67

Gym - Deadlift Type A

Pt 1 - 2 continuous rounds of 5 paused pullups, 15 elbows in pressups, 15 situps

Pt 2 - Deadlift - 135 x 10, 135 x 5, 225 x 3, 315 x 3 x 1
Bench Press - 45 x 20, 90 x 10, 135 x 5, 155 x 3, 165 x 3 x 1

Pt 3 - 3 rounds w/ 1 minute rest - 5,7,5 paused pullups, 30,20,10 elbows in pressups, 30,20,10 situps

Pt 4 - BB Curl - worked up to 80 x 5
Lateral Raises - 12s x 3 x 20

Felt gash at first but slowly improved. Plan from here is to train how I’d planned to before getting sidetracked. I do have a little niggling injury in the top of my wrist that’s been around for months… but if everyone waited till they were 100% injury free to start training properly there’d be a lot of empty gyms.

68

[quote]Jaice wrote:
Today reminds me why I hate crowds and commercial gyms…

Local street festival brings hordes of people into town: slow, gawking people who take up the whole street so it takes me ages to get to the gym but at least I’m fired up. Gets inside and it’s swarming there too with guys monopolizing shit. Couldn’t do what I wanted to do at all and to top that I felt weak as shit. Not a good day, at least I can squat tomorrow, that is if some fucktard isn’t curling in the rack![/quote]

Word.

tweet

69

Boxing night.

No bag work tonight, endless rounds of shadow and coaching. Woke up this morning and my hand felt tender still but it wore off. Ran the mile each way there and back with small pack ( about 10 lbs) carrying my boxing kit. Felt fresh and good and not beat up, which makes a change.

Going to drop in bits about food now and then. Won’t be counting macros/listing food religiously, just noting high and low carb days and what, if any, foods change my performance somewhat.

Today was high carb, as is any day with hard cardio (doing heaps of high intensity cardio on low carbs drops mass so fast it’s not funny). Deadlift day is moderate whereas squat day is high because of the added sprint session. Rest days will be lower i.e sub 100g.

70

Gym - Squat Type A

Pt 1 - 3 continuous rounds of 5,5,5 paused pullups, 20,15,10 elbows in pressups and 20,15,10 situps

Pt 2 - Squats - bar x 5, 110 x 5, 135 x 5, 155 x 3, 182 x 3 x 1 ( all paused in hole and rock bottom )
Press - bar x 5, 65 x 5, 90 x 5, 110 x 3, 115 x 3 x 1 ( should’ve gone heavier )

Pt 3 - 3 rounds of 6,8,6 pullups, 20,30,20 pressups and 20,30,20 situps - 60-90 seconds rest between rounds

Pt 4 - DB Row - 55s x 5, 60s x 5, 65s x 5: a little body english used makes me feel it in my lats/traps more for some reason and just feels more natural than doing it uber strict.

   BB Curl/V Bar pushdowns - worked up to 80 x 5/ 110 x 8

Walked the mile home, had some fuel, changed my trainers and went out for a hill sprint session.

Half a mile of steep road hill out to the spot taken at a pace comfortably below my threshold and then 2 all out reps of 75m on a 10 - 15% incline.

Would usually have done 3-5 but my ankle still feels a bit tender when hitting balls-to-the-wall running speed.

I plan to treat myself from now on Friday’s with a double session like today. Normally I’d have a bit more time between them but being back at 6th form is quite limiting with regards time. Decent sessions anyway - going to continue adding weight/reps each session depending on what the day requires for about a month at a time before having a week of keeping a plateau/taking it easy to let my body take advantage of the changes I’m making.

71

Didn’t ride my bike yesterday but did bits of stuff today. Don’t know what happened this weekend but I don’t want it happening again.

72

Fartlek Fell Run today. Carbs were high and were well needed. Felt good in the head if a bit rusty fitness wise.

The run out is about a mile of constant uphill on road/woodland trail before levelling out on the open fellside with 300 steep slippy meters to the top.

Today I ran on my anaerobic threshold near enough all the way out to where it levels out before slowing right down to recover so I could launch a best effort 300m.

Once at the top, I take 10 - 20 good breaths before running back down and either repeat the process up the same 300m or opt for a shorter (only by 50 - 100m or so) but steeper option which is what I went for today.

Each week I’ll increase the reps by half a hill’s length save for deload week, after which I’ll start the process again from the second week’s length.

Tomorrow is gym!

73

Gym - Deadlift Type B

Pt 1 - 3 rounds of 5,7,5 pullups, 20,25,20 pressups, 20,25,20 situps and 10 x 135,155,155 lb deadlifts. (60 - 90 seconds rest between rounds)

Pt 2 - Bench Press - 45 x 15, 90 x 8, 135 x 5, 155 x 1,1,1
Flat Db Bench - 65s x 3, 80s x 2

Pt 3 - 3 continuous rounds of 3,3,3 pullups, 15,12,10 pressups, 15,12,10 situps

Pt 4 - BB Curl - worked up to 80 x 5
Lateral Raise/Cross body hammer curl - 11s x 12, 15s x 10,8

Type B days are light days for the main lift, but aren’t any easier! Middle finger knuckle on my right hand hurt like hell today when I gripped anything for some reason, but nothing some ibuprofen couldn’t fix. Wasn’t feeling the benching, but all in all good session.

74

Boxing

Absolute hang-out tonight. Ran the 1 mile there doing intervals and took the hilly route. Then had the usual protocol of movement, pad work, bag work and circuit games. By the run back home I was knackered - glad I’ve got a rest day tomorrow.

75

Gym - Squat Type B

Warmup - 6 pullups, 30 pressups, 30 situps

3 Rounds of 6,6,6 pullups, 25,20,15 pressups, 25,20,15 situps, 135 x 5, 155 x 3, 155 x 3 Squats (60-90 seconds rest)

Press - 45 x 5, 90 x 3, 110 x 1,1,1 ( no,no,no)

3 continuous rounds of 3,3,3 pullups, 15,12,10 pressups, 15,12,10 situps

DB Row - 55 x 5, 65 x 5, 70 x 6 (getting a bit better)

BB Curl/V Bar Pushdown - worked up to 83 x 5 / 110 x 6

No sprinting tonight - sprinting every other week, after my heavier squat sessions, seems to transfer better to all my other running than sprinting every week and after lighter squat day does. Dunno why this, maybe it’s because my body responds better to lower frequency, but if I feel my sprinting starting to suffer I’ll bring it back to every week again. It also reduces the tarmac pounding my shins,ankles etc will be getting.

76

Does your military have a PT test of sorts? I’m curious about the differences between yours and ours.

77

[quote]Ambugaton wrote:
Does your military have a PT test of sorts? I’m curious about the differences between yours and ours. [/quote]

Yeah, I’m pretty sure all of our branches do. I’m guessing that it’s similar to yours in the sense that the more specialist the unit, the more arduous the tests?

For example, commando tests are :-

Endurance Course - 2 miles (3.2 km) of cross country and water obstacles followed by a 4-mile (6.4 km) road run in 73 minutes carrying 21 lb (9.5 kg) fighting order and a personal weapon, followed immediately by a range shoot in a 25m range simulating 200m, in which 6/10 targets must be hit.

9 Mile Speed March - as a formed body in 90 minutes carrying 21 lb (9.5 kg) fighting order and personal weapon.

Tarzan Assault Course - in under 12 minutes carrying 21 lb (9.5 kg) fighting order and personal weapon.

30 Miler - 30-mile (48 km) cross-country march over Dartmoor in 8 hours carrying 21 lb (9.5 kg) fighting order and personal weapon.

78

[quote]Jaice wrote:

[quote]Ambugaton wrote:
Does your military have a PT test of sorts? I’m curious about the differences between yours and ours. [/quote]

Yeah, I’m pretty sure all of our branches do. I’m guessing that it’s similar to yours in the sense that the more specialist the unit, the more arduous the tests?

For example, commando tests are :-

Endurance Course - 2 miles (3.2 km) of cross country and water obstacles followed by a 4-mile (6.4 km) road run in 73 minutes carrying 21 lb (9.5 kg) fighting order and a personal weapon, followed immediately by a range shoot in a 25m range simulating 200m, in which 6/10 targets must be hit.

9 Mile Speed March - as a formed body in 90 minutes carrying 21 lb (9.5 kg) fighting order and personal weapon.

Tarzan Assault Course - in under 12 minutes carrying 21 lb (9.5 kg) fighting order and personal weapon.

30 Miler - 30-mile (48 km) cross-country march over Dartmoor in 8 hours carrying 21 lb (9.5 kg) fighting order and personal weapon.[/quote]

Shit man. That sounds like some of our SF stuff and combat-specialized unit testing. The Army wide, standardized PT test is a lot more simple. We do 2 minutes of pushups, 2 minutes of situps, and a 2 mile run. You’re graded on how you do in these three events. Sounds like I have a lot less to worry about than you do. I’m not even allowed to ruck anymore. Haha.

79

[quote]Ambugaton wrote:

[quote]Jaice wrote:

[quote]Ambugaton wrote:
Does your military have a PT test of sorts? I’m curious about the differences between yours and ours. [/quote]

Yeah, I’m pretty sure all of our branches do. I’m guessing that it’s similar to yours in the sense that the more specialist the unit, the more arduous the tests?

For example, commando tests are :-

Endurance Course - 2 miles (3.2 km) of cross country and water obstacles followed by a 4-mile (6.4 km) road run in 73 minutes carrying 21 lb (9.5 kg) fighting order and a personal weapon, followed immediately by a range shoot in a 25m range simulating 200m, in which 6/10 targets must be hit.

9 Mile Speed March - as a formed body in 90 minutes carrying 21 lb (9.5 kg) fighting order and personal weapon.

Tarzan Assault Course - in under 12 minutes carrying 21 lb (9.5 kg) fighting order and personal weapon.

30 Miler - 30-mile (48 km) cross-country march over Dartmoor in 8 hours carrying 21 lb (9.5 kg) fighting order and personal weapon.[/quote]

Shit man. That sounds like some of our SF stuff and combat-specialized unit testing. The Army wide, standardized PT test is a lot more simple. We do 2 minutes of pushups, 2 minutes of situps, and a 2 mile run. You’re graded on how you do in these three events. Sounds like I have a lot less to worry about than you do. I’m not even allowed to ruck anymore. Haha. [/quote]

Well, from my understanding, I’m pretty sure Royal Marine Commandos are regarded as semi-special forces although if this isn’t the case I’ll stand corrected. The UK tier 1 special forces selection, i.e the SAS, is a different beast altogether, however.

It’s probably worth pointing out that these are the tests that 32 weeks of training culminate in - the entry criteria, as outlined and tested on a PRMC, is pretty similar to the US forces except with some more ‘commando specific’ tests like the ednurance course etc.

Why no rucking? And, just out of curiosity, do you have any SF ambitions?

80

[quote]Jaice wrote:

[quote]Ambugaton wrote:

[quote]Jaice wrote:

[quote]Ambugaton wrote:
Does your military have a PT test of sorts? I’m curious about the differences between yours and ours. [/quote]

Yeah, I’m pretty sure all of our branches do. I’m guessing that it’s similar to yours in the sense that the more specialist the unit, the more arduous the tests?

For example, commando tests are :-

Endurance Course - 2 miles (3.2 km) of cross country and water obstacles followed by a 4-mile (6.4 km) road run in 73 minutes carrying 21 lb (9.5 kg) fighting order and a personal weapon, followed immediately by a range shoot in a 25m range simulating 200m, in which 6/10 targets must be hit.

9 Mile Speed March - as a formed body in 90 minutes carrying 21 lb (9.5 kg) fighting order and personal weapon.

Tarzan Assault Course - in under 12 minutes carrying 21 lb (9.5 kg) fighting order and personal weapon.

30 Miler - 30-mile (48 km) cross-country march over Dartmoor in 8 hours carrying 21 lb (9.5 kg) fighting order and personal weapon.[/quote]

Shit man. That sounds like some of our SF stuff and combat-specialized unit testing. The Army wide, standardized PT test is a lot more simple. We do 2 minutes of pushups, 2 minutes of situps, and a 2 mile run. You’re graded on how you do in these three events. Sounds like I have a lot less to worry about than you do. I’m not even allowed to ruck anymore. Haha. [/quote]

Well, from my understanding, I’m pretty sure Royal Marine Commandos are regarded as semi-special forces although if this isn’t the case I’ll stand corrected. The UK tier 1 special forces selection, i.e the SAS, is a different beast altogether, however.

It’s probably worth pointing out that these are the tests that 32 weeks of training culminate in - the entry criteria, as outlined and tested on a PRMC, is pretty similar to the US forces except with some more ‘commando specific’ tests like the ednurance course etc.

Why no rucking? And, just out of curiosity, do you have any SF ambitions?
[/quote]

The ban on rucking is because we’re stationed in a foreign country, and our rucks are standard issue so they make us soft targets, I suppose. I can understand that, to an extent. I think I’m just going to start rucking before dawn.

I did, for a time, have SF or sot-a plans. Unfortunately, when I took my Airborne physical, I was diagnosed with Raynaud’s Disease, and they flagged me from any sort of participation. I was extremely dissapointed for awhile, but I still do what I can, and I’ve trained some soldiers in preparation for those groups.

How’s your run time?