Police test, passed it. It was really easy, it was just the sit and reach test, one minute sit-ups, bodyweight bench press, and 1.5 mile run. Next up is the written test in a couple of weeks.
[quote]Neospartan wrote:
oh question… Are you doing down to bellow the knees when doing the Hang stuff???
[/quote]
I’ve been doing a lot of below the knee stuff, in addition to high hang (hip height). For the most part I ahve been alternating between the two of them. I’ll be doing hang cleans from below the knee next time actually.
1/10/11
-
FS: 88% x 2 x 7 - 285 lbs
-
BS: 78% x 3 x 4 - 295 lbs
3a. Chins - 5 sets - 7, 7, 6, 5, 5
3b. Cross body curls - 5x8-12
- Hanging leg raise - 4x8-12
[quote]PB Andy wrote:
btw Neo when do you ship out to BCT/OSUT? I’m thinking of joining the Army again under OCS if I don’t have any decent job offers in the next 6-8 months.[/quote]
I ship out for BCT on January 31st, but training won’t start until Feb 7th. OCS starts on April 18th. There is real “break” only the weekend separates the two.
@cloystrengh: Good, I asked because bellow-the-stuff tends to self correct position issues when doing Hang stuff.
OH guess what? I saw the big dude (Rob) of the Weightlifting club today. His GF moved next door to my house so we will be lifting tomorrow at Epply’s.
1/10/11
3 short training sessions today:
#1: Two mile run @ the UMCP track.
—16:20… good enough to pass, but shitty. My recruiter wants to me to do 2miles in 15mins or less.
—My left foot is bitching, I think I have a tiny stress fracture on the 5th metatarsal bone.
#2: Abz on the Roman Chair at Bally’s:
—100+reps total.
—last time I use it. I can’t adjust it, and 1/2way through it was bothering my lower back.
#3: Front Squats:
-up to 230lbs, 2reps
-then 235lbs, 2x3
—not bad 
Hot & Cold baths for my left foot. Followed up by putting my feet in a warm epsom bath.
Yeah man, if I were you, work on the run! You will be running day and night at OCS, they will drag you down. If you can get to a 14 minute 2-mile, that will be awesome, and OCS will be THAT MUCH EASIER. Seriously, the last thing you want to worry about is PT. That should be a time for you to clear your mind.
If I were you, start doing some HIIT, hill sprints, and prowler during the week if you have it. Also, do a 2.5 mile run once a week!
update:
during the christmas break (2.5 weeks) I only did back squats and overhead press. Last time I did back squats (after snatch and c&j) I only did 105 or 107.5 for 4s. At the end of the break I reached 125 for 4s. Now back to training first day I did 80 snatch with 85 feeling EASY but I just failed and didn’t feel fast. I definitely have the strength for 90 even. Also did 105kg clean and jerk which is a 5kg PR.
I’m competing this saturday, so will do a “light” session thursday then its competing. I’ll be going for 80 85 90 and 100 105 110.
Also was 121 kgs when I started in october now I’m down to 113-114. My left leg is feeling quite a bit better, but then again I didn’t do any jerks the past 2-3 weeks. Now that I did its feeling kinda ehh but I’ll see how it goes. I can always hope. My right leg though is feeling kind of weird at the hip joint(does that make sense?). It doesn’t hurt. Lets hope it stays that way.
I will try to take videos but my camera is acting weird.
[quote]Neospartan wrote:
@cloystrengh: Good, I asked because bellow-the-stuff tends to self correct position issues when doing Hang stuff.
OH guess what? I saw the big dude (Rob) of the Weightlifting club today. His GF moved next door to my house so we will be lifting tomorrow at Epply’s.
[/quote]
Cool, say hi to him for me. I thought his name was Ross?
[quote]PB Andy wrote:
…
If I were you, start doing some HIIT, hill sprints, and prowler during the week if you have it. Also, do a 2.5 mile run once a week![/quote]
Good idea… I was not looking forward to running 2x again this week.
I am getting a a sled from a friend tomorrow, its a tire with concrete and an iron rod to add plate. I will wait till Saturday or Sunday for the hill sprints, give some time to my foot to feel better. Also I gotta get new fluffy running shoes, I’ve been running on Chucks.
lol, fluffy running shoes. I would have gone with some Nike Frees but it’s too late for that.
1/11/11
Not a good today, I strained my rhomboid major. After that, having 135 lbs on my back just felt painful because it felt like the muscle was getting pinched right by my scapula. I’ll see how this goes over the next few days.
3-pos snatch - 75% x 3 x 5 - 185 lbs
Sn Pulls - 95% x 3, 100% x 3 x 2 - 230 lbs/245 lbs
Sn Push Press - 5, 4, 3, 2, 2 - fucked up my rhomboid during first warm-up set.
[quote]PB Andy wrote:
lol, fluffy running shoes. I would have gone with some Nike Frees but it’s too late for that.[/quote]
Yeah man. I got the fluffy shoes and the inserts too. In Basic I will swap the inserts into the boots before they get taken away. In OCS a lot of the running is done with running shoes so I will use those.
In the mean time, once the left foot feels good I will jump rope barefoot. That way I don’t return to having “glass ankles and feet”.
p.s sucks about your rhomboid muscle.
1/11/11
early PM training
Ring Dips:
-12reps to 5reps… lotta sets
late PM training
Snow prevented me from going to the gym at night 
So at home I did:
Frog Stands:
-total of 1min 30sec… 10-15sec intervals
Sit ups:
-70 in less than 2mins.
—my goal is 100 before I ship out.
1/12/11
AM Training:
Ring push ups:
-20reps to 10reps… 5sets
Ring Plank (twisting the wrists out and to the front)
-50sec to 30sec… 5sets
Ring Tuck Front Lever:
-25sec to 10sec… 6sets
—this shit was hard, but not because of the back or the arms. The difficulty was in preventing the HIPS from falling bellow parallel.
Ring L-hold (knees bent)
-60sec to 30sec… 6sets
—I didn’t even bother to try to hold my legs straight, that was not going to happen. Also, I got a good stretch on my lower back, felt good.
PM training:
Back Squats:
-up to 275lbs 3reps
—I could have done more sets, my back felt good, but I will be running tomorrow so that’s it.
Ring Pull ups:
-11reps to 5reps… many sets
One arm DB curls:
-40lbs, 6reps
-45lbs, 5reps x2
Thursday - C2D3: Snatch, Hang Clean, Bench Press, Back Squat
Snatch:
-40 kg x 3
-50 x 3
-60 x 2
-65 x 2
-70 x 1, 1
-75 x 1
-80 x 1
-85 x 1 (PR! and bodyweight snatch!)
-90 x miss
Hang Clean (below knee):
-70 kg x 3
-80 x 2
-85 x 2
-90 x 2
-95 x 2, 2, 2
Bench Press:
-135 lbs x 5
-185 x 5
-225 x 3
-205 x 5, 4/5
Back Squat:
-50 kg x 5
-70 x 5
-100 x 5
-125 x 5, 1/5
-110 x 2/3
Situp & Pullup Superset:
-situps 45 lbs x 8
-pullups BW x 8
-8 & 8, 8 & 8, 8 & 4
Pendlay Row:
-70 kg x 3
-90 x 3
-110 x 2
Notes:
*PR snatch! Best ever! Bodyweight snatch!
*squats were really heavy
*bench was really heavy
[quote]cloystreng wrote:
Thursday
-85 x 1 (PR! and bodyweight snatch!)
…[/quote]
Congrats man
[quote]Neospartan wrote:
[quote]cloystreng wrote:
Thursday
-85 x 1 (PR! and bodyweight snatch!)
…[/quote]
Congrats man[/quote]
Thanks! This has been a goal for a long time.
1/13/11
- Bench Press - 205x8 top set … wow my bench has gotten weak
2a. Ring chins - 5x5
2b. Band pushdowns - 5x20
3a. Dips - 5x6
3b. Preacher curls - 5x8-10
Edit: Prowler - 90 lbs added, rubber surface, 4 trips x 30-35m, alternate low/hi handles
after that I almost puked, came very close.
1/13/10
Quick Training at the recruiter station:
-some short sprints, some push-ups, and random abz from P90X.
PM Training:
Sled Pulling:
(my buddy has a homemade car tire+concrete sled that weights 150+lbs)
-Pulling facing the street up slope 60’
-Pulling with my back to the street, down hill.
—4x only, and that shit was HARD!
Curls with a Kettle-bell:
-8x2
1/14/11
My GF’s car is in the shop. So I told her to take mine to work, drop me off at the Baltimore gym which is close by. Then once she is done, come to the gym to get singed up (while I cancel my membership).
AM training:
Snatch bellow the knees:
-up to 70kg: 0,0…1,1…1,1
—excellent so far until a friend showed up and threw me off my longer-lifter state:
—70kg… 0,1,0, wtf!
—60kg… 0,1… I see… I am too twitchy and getting under before finishing the pull thus the bar is in front of me.
Snatch Pulls:
-up to 100kg 2x2
—hard
PM training:
Cleans off boxes:
-up to 80kg 2reps
-tried 85kg 0,0,0 wtf
-down 80kg 2reps
-again 85kg 0,0,1, FINALLY!
interrupt training while getting my GF signed up.
Cleans off boxes:
-up to 85kg: 0,0,1,1,1,1,1
—there we go! My lower back was starting to bitch. But what made the lifts happen was that I kept everything tight and the bar slightly HIT the bottom of my hips.
—Also I find that my arms were not 100% straight on the good lifts. They started out with a minute bend at the elbows but they stayed that way and the bar made contact in the groovy spot for my cleans (bottom of the hips)
@Neospartan: thats a lot of reps I would be tired as hell!
Saturday - C2.4 - Hang Snatch, Clean, Deadlift
It was like 15 degrees outside when I started, and not much nicer in the gym.
Hang Snatch (below the knee):
-40 x 2, 2
-50 x 2
-60 x 2
-65 x 2, 2, 2
Clean:
-60 x 2
-80 x 2
-90 x 1
-100 x 1
-105 x miss, miss (more of a mental block, wasn’t coming up fast and I didn’t want to hurt my ankle. I’ll do better next time)
Deadlift:
-100 x 5
-120 x 4
-165 x 10 singles, 1 min average rest
Notes:
-with the deadlift, I wanted to go heavier than last time, and though I have done more than that for 3x5, I didn’t think I was going to be able to do 3x5 of anything really heavy. However, I figured I could do a bunch of singles instead.
-snatches felt weak in the catch
so yeah, I may have misaligned/subluxated my rib, it may not be the rhomboid… gay. Probably have to go to a chiro.
[quote]PB Andy wrote:
so yeah, I may have misaligned/subluxated my rib, it may not be the rhomboid… gay. Probably have to go to a chiro.[/quote]
the fuck??? I gotta google that