Good work here.
How is the body holding up? Seeing much physique changes?
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[quote]Ambugaton wrote:
[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?
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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? [/quote]
Yeah, that does make sense. I was under the impression you were back in the states? Sucks about the Raynaud’s Disease though, but like you say, you’re doing what you can to be a part of the process - no reason you can’t still achieve that fitness.
I don’t usually run two miles. If I’m testing myself on the RM criteria I do a 3 mile run and this, on a flat course, takes me about 18 minutes whereas it’s about 90-180 seconds longer on a hilly course I do (which is also .3 of a mile longer).
If I were to just do two miles best effort, my guess is a broad one between 10:30 and 11:30 depending on what gear I can hit that day.
It’s not a super fast time by any means, so I’m looking to bring it down to 16 or so for the 3 miles and a solid 10 for the 2.
Is your time similar?
No way brother. I run about a 12:15 for the two. Back in my cross-country heyday, in high school, I was running times like those.
Those are some impressive times. What you’re doing is going to requite a much higher standard of fitness than that to which I’m held. To max out the U.S. Army PT test, at my age, all I have to run is sub-13:00. It’s funny because I’m still the fastest guy in the company.
I’m not in the states. I’m actually stationed in Germany.
Thanks mate, I have been trying hard to bring it all together recently. I still brick it about whether it’ll be enough - I want to get to a fitness that puts me head and shoulders above the vast majority of people I’ll meet.
How old are you? 12:15 is a solid time in itself - I don’t pesonally know a lot of people besides myself who can hit a time like that, and at 18 yo they’re pretty much peaking Vo2 wise.
I’m 26. Four years of debauchery in college didn’t do my cardio any favors. I was at a pack a day there for awhile. I cleaned up my act in basic, quit the cigs. It helped a bit, but I’ll never run a five minute mile again, I’m sure.
[quote]theBird wrote:
Good work here.
How is the body holding up? Seeing much physique changes?
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Thanks, Bird. Injuries are pretty much nil at the moment which is always a plus. Yeah I’m a little bigger than in my avi at the moment. But to be fair, it’s at least 4 or 5 months old and the lighting kind of dulls my shape a bit. I’ll snap a new one next time I’m at the gym.
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3.3 mile run - hilly course
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Moderate/High Carb Day
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Felt like arse today for some reason, I don’t think I ate/drank enough during the day, and the five hours sleep last night certainly didn’t help.
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Time on the stopwatch was 24:30, but I’d easily subtract 90 seconds for the cumulative time that I stood still at busy roads which would still equal a pretty poor 23 minutes, 2 - 3 minutes over what I can hit.
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I run out to a set point and then turn around. I aim to make my out time a ‘warmup’ of sorts but today I set out too fast and sprinted up the last hill on the outward journey which fucked me over for the return. I also go into a steep hill straight from my house so maybe I’d benefit from a few minutes warmup first.
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To improve, I’ll need to get a better night’s sleep, get more fuel in me, and take it easier on the way out. This may seem like stating the obvious, but I think also I just need to get out more - I’ve been slacking a bit on my weekend sessions, either the 6 miler or a hard bike ride, both of which will contribute greatly.
[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]
These are the tests I made reference to a few posts back lol.Fuckin’ badass if you make it through all that unscathed(or atleast somewhat unscathed haha).
I noticed in some of your previous workouts you were pausing your pullups at the top and bottom, did doing that seem to help you increase your pullup #s ? Good luck with the training man.
Thanks buddy - I’m bricking it a bit already. Yeah I always do my pullups that way. The marines do them to the command of bend ( up ) and stretch (down) so you’re holding at top and bottom for 1 second. I find they particularly help my strength in the last 1/4 of any back movement, really fry the lats and in general they sent my numbers past 10 for the first time for a best effort set.
Good luck to you too - any idea how long your basic is?
Gym - Deadlift Type A
20 Pressups, 20 situps, 6 Pullups to warmup and between every exercise
Deadlift - 135 x 10, 5, 225 x 3, 320 x 1,1,1
Bench Press - 90 x 5,5, 135 x 3, 165 x 1,1,1
BB Curl - Worked up to 80 x 5
V Bar Pushdowns/Lateral Raises - worked up to 100 x 8/ 22s x 8
100 total pressups and situps and 36 total pullups
Looking to try a different approach on A days with my calisthenics - I prefer this one. I still get the total volume with less impact on strength. B days will keep the same with main lift implemented into circuit and continuous circuit at the end. Thinking of doing x number of each exercise a day - numbers are going up but not as fast as I’d like.
[quote]Jaice wrote:
Thanks buddy - I’m bricking it a bit already. Yeah I always do my pullups that way. The marines do them to the command of bend ( up ) and stretch (down) so you’re holding at top and bottom for 1 second. I find they particularly help my strength in the last 1/4 of any back movement, really fry the lats and in general they sent my numbers past 10 for the first time for a best effort set.
Good luck to you too - any idea how long your basic is?[/quote]
Right on, I’m gonna try pausing my chins next time I’m in the gym.
Yea basic for us is about 5 months, I’m doing mine somewhat part-time(I get a few mondays and weekends off here and there)so I guess I’m lucky in that sense lol.So I start next tuesday and fininsh the last week of january, then I’ll get a couple months off(but still go into work every few days) and start my occupational training in the summer.How’s it work over there ?
TSpoon - I’m not certain of the ins and outs but I know that marine training is 32 weeks and parachute regiment (uk’s airborne) is 28 weeks. As for leave, like I say I’m not that clued up but I don’t think it’s quite as lenient as yours will be!
In other news, no boxing tonight. Was cancelled due to some event or something, which is just as well, because schoolwork is fucking burying me. The sooner I can get out of academia and into making bangs and sleeping outdoors in the shitty weather the better.
From the start of the next 4 week cycle, I’m gonna start doing 100 pressups and situps and 40 pullups per day broken down into 4 or 5 bursts throught the day on every day except gym days. Will probably keep this number pretty static whilst still pushing gym numbers.
Next week is the last of this four - after that, 1 week recovery week with just the calistehincs numbers, swimming and walks. Might seem a bit OTT but I do notice training catching up with me pretty quickly.
[quote]Jaice wrote:
TSpoon - I’m not certain of the ins and outs but I know that marine training is 32 weeks and parachute regiment (uk’s airborne) is 28 weeks. As for leave, like I say I’m not that clued up but I don’t think it’s quite as lenient as yours will be!
In other news, no boxing tonight. Was cancelled due to some event or something, which is just as well, because schoolwork is fucking burying me. The sooner I can get out of academia and into making bangs and sleeping outdoors in the shitty weather the better.
From the start of the next 4 week cycle, I’m gonna start doing 100 pressups and situps and 40 pullups per day broken down into 4 or 5 bursts throught the day on every day except gym days. Will probably keep this number pretty static whilst still pushing gym numbers.
Next week is the last of this four - after that, 1 week recovery week with just the calistehincs numbers, swimming and walks. Might seem a bit OTT but I do notice training catching up with me pretty quickly.[/quote]
aha yeah well like you said Royal marines and practically Specail Forces so they train as such.And I here you on the School man, I just finished in June and it feels great to be done with it lol.Good luck buddy
[quote]TSpoon wrote:
[quote]Jaice wrote:
TSpoon - I’m not certain of the ins and outs but I know that marine training is 32 weeks and parachute regiment (uk’s airborne) is 28 weeks. As for leave, like I say I’m not that clued up but I don’t think it’s quite as lenient as yours will be!
In other news, no boxing tonight. Was cancelled due to some event or something, which is just as well, because schoolwork is fucking burying me. The sooner I can get out of academia and into making bangs and sleeping outdoors in the shitty weather the better.
From the start of the next 4 week cycle, I’m gonna start doing 100 pressups and situps and 40 pullups per day broken down into 4 or 5 bursts throught the day on every day except gym days. Will probably keep this number pretty static whilst still pushing gym numbers.
Next week is the last of this four - after that, 1 week recovery week with just the calistehincs numbers, swimming and walks. Might seem a bit OTT but I do notice training catching up with me pretty quickly.[/quote]
aha yeah well like you said Royal marines and practically Specail Forces so they train as such.And I here you on the School man, I just finished in June and it feels great to be done with it lol.Good luck buddy[/quote]
Thanks man, likewise. How old are you now then? School means different ages in different places!
Went for a fell run tonight - felt pretty fast. No organized intervals just threw them in at random points. Would usually rest on Thursdays but no boxing last night meant I had to get out tonight and do something.
[quote]Jaice wrote:
[quote]TSpoon wrote:
[quote]Jaice wrote:
TSpoon - I’m not certain of the ins and outs but I know that marine training is 32 weeks and parachute regiment (uk’s airborne) is 28 weeks. As for leave, like I say I’m not that clued up but I don’t think it’s quite as lenient as yours will be!
In other news, no boxing tonight. Was cancelled due to some event or something, which is just as well, because schoolwork is fucking burying me. The sooner I can get out of academia and into making bangs and sleeping outdoors in the shitty weather the better.
From the start of the next 4 week cycle, I’m gonna start doing 100 pressups and situps and 40 pullups per day broken down into 4 or 5 bursts throught the day on every day except gym days. Will probably keep this number pretty static whilst still pushing gym numbers.
Next week is the last of this four - after that, 1 week recovery week with just the calistehincs numbers, swimming and walks. Might seem a bit OTT but I do notice training catching up with me pretty quickly.[/quote]
aha yeah well like you said Royal marines and practically Specail Forces so they train as such.And I here you on the School man, I just finished in June and it feels great to be done with it lol.Good luck buddy[/quote]
Thanks man, likewise. How old are you now then? School means different ages in different places!
[/quote]
- Yourself ?
[quote]TSpoon wrote:
[quote]Jaice wrote:
[quote]TSpoon wrote:
[quote]Jaice wrote:
TSpoon - I’m not certain of the ins and outs but I know that marine training is 32 weeks and parachute regiment (uk’s airborne) is 28 weeks. As for leave, like I say I’m not that clued up but I don’t think it’s quite as lenient as yours will be!
In other news, no boxing tonight. Was cancelled due to some event or something, which is just as well, because schoolwork is fucking burying me. The sooner I can get out of academia and into making bangs and sleeping outdoors in the shitty weather the better.
From the start of the next 4 week cycle, I’m gonna start doing 100 pressups and situps and 40 pullups per day broken down into 4 or 5 bursts throught the day on every day except gym days. Will probably keep this number pretty static whilst still pushing gym numbers.
Next week is the last of this four - after that, 1 week recovery week with just the calistehincs numbers, swimming and walks. Might seem a bit OTT but I do notice training catching up with me pretty quickly.[/quote]
aha yeah well like you said Royal marines and practically Specail Forces so they train as such.And I here you on the School man, I just finished in June and it feels great to be done with it lol.Good luck buddy[/quote]
Thanks man, likewise. How old are you now then? School means different ages in different places!
[/quote]
- Yourself ?[/quote]
17
Gym - Squat Type A
Got in early (started training 7:15) before school today. Felt like shit though! Don’t think my body is used to training that early haha. Didn’t have much time, either.
Squats - 45 x 10, 90 x 10, 135 x 5, 155 x 3, 176 x 1,1, 187 x 1
Press - 45 x 5, 90 x 3, 110 x 1, 121 x 1
DB Row - 55s x 5, 65s x 5, 70s x 5
V Bar Pushdowns/Cable Curls - worked up to 110 x 6
Pressups/situps/pullups between every exercise - total 105 pressups/situps, 40 pullups
No hill sprints tonight, school work demands again. A lot of work is in for Monday and I’m away ( literally, away) all weekend. This is the last time I agree to things that fuck up my routine.
[quote]Jaice wrote:
Gym - Squat Type A
Got in early (started training 7:15) before school today. Felt like shit though! Don’t think my body is used to training that early haha. Didn’t have much time, either.
Squats - 45 x 10, 90 x 10, 135 x 5, 155 x 3, 176 x 1,1, 187 x 1
Press - 45 x 5, 90 x 3, 110 x 1, 121
DB Row - 55s x 5, 65s x 5, 70s x 5
V Bar Pushdowns/Cable Curls - worked up to 110 x 6
Pressups/situps/pullups between every exercise - total 105 pressups/situps, 40 pullups
No hill sprints tonight, school work demands again. A lot of work is in for Monday and I’m away ( literally, away) all weekend. This is the last time I agree to things that fuck up my routine.[/quote]
Nice work on the squatting. That’s a lot of volume, too. I know how you feel about plans interfering with training. I’ve lost contact with a couple friends just because I refuse to commit to anything anymore.
[quote]Ambugaton wrote:
[quote]Jaice wrote:
Gym - Squat Type A
Got in early (started training 7:15) before school today. Felt like shit though! Don’t think my body is used to training that early haha. Didn’t have much time, either.
Squats - 45 x 10, 90 x 10, 135 x 5, 155 x 3, 176 x 1,1, 187 x 1
Press - 45 x 5, 90 x 3, 110 x 1, 121
DB Row - 55s x 5, 65s x 5, 70s x 5
V Bar Pushdowns/Cable Curls - worked up to 110 x 6
Pressups/situps/pullups between every exercise - total 105 pressups/situps, 40 pullups
No hill sprints tonight, school work demands again. A lot of work is in for Monday and I’m away ( literally, away) all weekend. This is the last time I agree to things that fuck up my routine.[/quote]
Nice work on the squatting. That’s a lot of volume, too. I know how you feel about plans interfering with training. I’ve lost contact with a couple friends just because I refuse to commit to anything anymore.[/quote]
Thankyou. I should probably mention some things that influence why my squat is lower than it might be. Firstly, I always go high bar, olympic style. Secondly, I always go hammies to calves on every rep and pause in the hole. Do you think these two things affect the numbers significantly?
I know what you mean. People, usually ones who don’t understand how anyone can take training seriously, nag me to do stupid stuff with them that I never enjoy and have to hold my training for. At least I’m getting paid this time, and there’s free beer…