Man I envy your Battalion’s PT, the only time we get to do anything with weights is during Ranger Challenge PT which is only for 3 months in the Fall. I will be going to the NSCA TSAC conference next week and hope to bring back some good PT ideas to the Battalion that they will implement. Keep up the hard work!
Thanks guys, believe it or not I haven’t checked my camera from the meet yet! Hopefully do that in a couple days.
Thursday felt like a pretty random session… lots of shoulder and chest work thrown together. Friday was easy intervals leading into Monday’s RAPFT.
I went 71/62/15:16. Overall not bad. Pushups went well and although I pretty much hit failure at 71 I had great control and wasn’t shaking at all. Was disappointed by sit-ups, I think I’m going to start doing something like 3x15 decline situps on Tuesdays and Thursdays working up to 3x30 at least.
Was expecting more on the run too but that’s a PR, we had to run it indoors which is 16 laps compared to 8 outside so given different circumstances I know I’m capable of more. In any case, I’m still improving and that’s all that matters.
Spring Break starts this Friday!
I wish I could run a PT test inside!!! Such a difference. Especially when the two-mile route is not flat…at all.
Hey first post! Welcome to T-Nation. Your profile says Washington are you stationed at Lewis?
Extra Workout
quick!
A1. Inverted Row: 4x10
A2. Rear Lateral: 4x10
DB External Rotations
I am indeed stationed at Lewis. 2ID. I am currently in Iraq howeverrrr.
When are you getting back from the Sandbox? Let me know if your unit needs anything, and stay safe.
Tuesday’s PT was canceled! Rest for the weary.
Deadlift/Squat from Tuesday 09MAR10
. Power Clean: 185x1 (175, 165, 155, 145, 135x2)
Warm up for the Deadlift.
. Deadlift: 355x2 (335, 315, 275, 250, 225x3)
Slow but good reps. Wasn’t feeling too hot.
. Front Box Squat: 195x3
Weak shit.
Got a new plan of attack starting next week, gonna be awesome.
Wednesday PT wasn’t very structured, didn’t have an opportunity to write anything down.
Thursday PT… canceled again.
Ed Coan Bench #1 from Thursday 11MAR10
A. Flat Bench: 2x10x165
B. Close Grip: 2x10x145
C. Incline Bench: 135x6, 135x7
H-Rolls and External Rotations
All pretty easy except for the Incline. I’m just going to hit as many reps as I can and catch up as the reps lower in the weeks to come.
Friday PT
4x200m 4x400m 4x200m sprints, some abs, relays and Tug of War.
Combined my two Squat/DL workouts for the week so less assistance work than the norm.
Squat/DL from Friday 12MAR10
Squat: 2x10x210
Deadlift: 3 singles @ 340
Romanian DL: 225x5, 245x5
Chaos Shrugs: 2x20x55 kb
Damn Bro, Ya’ll sure do cancel PT a lot! It takes a damn hurricane for my BN to cancel PT and we haven’t had any of those here lately.
Haha PT canceled? I dont even know what that means! Ha.
We’re scheduled to come back in August. But…we’ll see if that happens.
Yea 2 times in a week right? I didn’t know what to do, I had so much adrenaline at 5:30 am that I just went downstairs and played MW2 online until the dining halls opened.
Spring break!
Ed Coan Bench #2 from Monday 15MAR10
A. Flat Bench: 2x10x165
B. Close Grip: 2x10x145
C. Incline: 135x9, 6
Power Cleans
External Rotations
http://www.hudsonpowerteam.org/hudsonpowerteam/articles/old_school_deadlift.htm
Deadlift from Tuesday 16MAR10
A. Deadlift: 3 singles @ 355
B. Romanian DL: 2x5x255
C. Rack Pull (mid-shin): singles to 365x1
Planks
Pretty weak at mid shin rack pulls.
Wow more behind on this than I thought (as I’m procrastinating at doing the work that I should have been doing over Spring Break).
Wendesday
A. Neutral Grip Pullups: 50 total reps as 10x5
B. HS High Row: 2x10x2 plates and change
biceptz
Thursday
Everything light.
A. Bench: 2x10x135
B. Weighted Dip: 25x8
JM Press and Tate Press
Friday
A. Squat: 2x10x210
B. Front Squat: 225x2, skip
C. Ghetto Power Rack GHR: 2xMax
Overall wasn’t a bad week, was literally the first time that I’ve ever been able to do Tate Presses without my elbows feeling like shattering. Soft tissue work and stretching has been helping a lot with the hypertonicity.
Squats were a lot harder than they should have been especially the Fronts. Luckily I find that I bounce back quick from squats. Also, GHRs using a barbell in the power rack are not nearly as good as someone holding your feet or having an actual machine.
So Cornell is on break this week so it’s just us and Cortland for PT, no Tuesdays or Thursdays.
Monday 22MAR10 PT
1 minute on, 30 seconds off indoor track intervals. Repeat 5x, then either 8 minutes of abs or push-up pyramids. Calves got hit by this hard for some reason.
Ed Coan Bench Week #3 from Monday 22MAR10
A. Flat Bench: 2x8x175
B. Close Grip: 2x8x155
C. Incline: 145x5, 6
H-Roll and DB Power Cleans
Destroyed the Flat Bench and Close Grip, but Incline was extra weak today. It felt like the push-up failure pyramids were affecting that exclusively. Still going to continue with the same weights. Next week will be the first really hard for Flat Bench.
Tuesday 23MAR10
No PT this morning but we had a good 4 hours of Patrolling lanes at Mt. Pleasant for class and lab. It was overcast all morning and around 1 the mist rolled in… just like the movie if you’ve ever seen it. Within 10 minutes we didn’t have 30m visibility and it lasted until lab ended at 1630. Creepiest mist I’ve ever seen, especially while pulling security lol.
John Hudson DL #4
A. Deadlift: 3 singles x 370
B. SLDL: 275x3, 265x5
C. Rack Pull (mid-shin): 3 singles x 385
Decline Sit-ups and Farmers Walks
Wednesday 24MAR10
PT
(not exactly the light bench session I was hoping for)
Incline Bench: 4x10x105
Decline DB: 4x10x65,65,70,65
Abs
400m Sprints
and
curlmageddon
Thursday 25MAR10
easy session
Weighted Dips, Tate Presses
Friday 26MAR10
PT
1 minute on, 30 sec off intervals x 10
400m team relays carrying M-16s, ammo cans, water cans and a casualty stretcher. This was a lot of fun.
Ed Coan Squat #3
A. Squat: 2x8x225
B. Front Squat: 245x2
C. Ghetto GHR: 2x5
Easy squats, next week is when it starts to ramp up. Biggest issue is focusing on my leg drive and not letting myself GM something nasty.
Forgot how horribly painful and cramp inducing Ghetto GHRs are, ughh.
Great lifting going on in here. Take a good look at the Marine Corps before you make a committment to the Army. No Bias 
Haha no problems :D. At this point I’d be looking at paying back 3 years of college tuition/doing 8 years enlisted service were I to switch out of the program. The major deciding factor in my service choice was my desire to eventually get a medical deferral after serving in another branch for several years. We’ll see what I end up with after LDAC.
Monday PT 29MAR10
Short sprints with 20 seconds rests (multiple sets of 5x100m, 5x75m, 5x50m) then 20 minutes of 1 minute on, 30s off.
Ed Coan Bench Week #4
A. Flat Bench: 2x8x185
B. Close Grip: 2x8x160
C. Incline: 150x 6, 6
Many pathetic Muscle Up attempts
Great bench day, mainly because there were no push-ups at PT. Incline was much stronger, feeling really good about the coming weeks.
Tuesday PT 30MAR10
5 mile ruck march, more weight and more hills. This one really fucked me up, my ruck wasn’t high enough and the straps were cutting bad. My left arm started going numb towards the end and I’m pretty sure that I ended up impingeing a nerve in my trap. It’s a lot better writing this two days after the fact but not 100%.
Left trap soreness and weakness started immediately and I had a lot of trouble raising that arm the rest of the day. Decided to combine Friday’s training into Squat and DL to give myself some recovery time.
Wednesday PT 31MAR10
Locked out of the weight room so a really weird session back at Barton Hall ensued… pushups, suicides etc. Trap was still horribly sore, only a little bit of improvement so no extra session today.
Thursday PT 01APR10
Light Bench Session a la Ed Coan (140x3x10), Bench Dropset, ton of shoulder work
Man I was disappointed in today, I think I only saw 2 April’s Fools jokes period. I loled at this though: http://www.flexcart.com/members/elitefts/default.asp?m=PD
Extra Session - 5 PM
Weighted Dip: +45x8 (still easy!)
PJR Pullover: 75x8
Elbows weren’t well suited for Tate Presses or Overhead Extensions today so that was it, had to run to class and prepare for a test.