PT Log 2016

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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RottenFace
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PT Log 2016

Post by RottenFace » Wed Dec 28, 2011 4:13 pm

Using these startign weights from a recent total to start on 531 with bodyweight assistance, along with hiking, running, and rowing.

Squat-380x1
DL-405x1
PC-240x1
Bench- 260x5
Press 175x1

Height 5'7", weight 185-190, trying to use the "eat less processed foods, monitor portion size" diet to get that closer to 175.

12.21
Press
Warm-up (WU)
65x5
80x5
95x5
Work Sets (WS)
100x5
115x5
135x7
Pullups
10, 10, 7(3), 7(3), 7(3)
Pushups
25, 20(5), 16(5,4), 17(8), 19(6)

12.26
8k Row 35:42

12.27
DL
WU
145x5
185x5
225x5
WS
235x5
275x5
315x7
Ab wheel rollouts
15, 17, 13, 11, 11
Leg Raises
7, 3, 4

8k row 38:10

12.28
Bench
WU
110x5
140x5
165x5
WS
185x5
210x5
235x8
Chins
13,8,7,7,6
Dips
17, 12, 11, 9, 10

Row later
Last edited by RottenFace on Tue Jan 05, 2016 11:35 pm, edited 3 times in total.

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Mickey O'neil
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Re: PT Log 2012

Post by Mickey O'neil » Wed Dec 28, 2011 4:51 pm

Nice, RottenFace. Welcome.

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tough old man
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Re: PT Log 2012

Post by tough old man » Wed Dec 28, 2011 4:55 pm

Why did you choose the bodyweight version, just curious as I figured PT would cover it?
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

RottenFace
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Re: PT Log 2012

Post by RottenFace » Wed Dec 28, 2011 9:28 pm

12.28 PM
5k Row- 20:23
tough old man wrote:Why did you choose the bodyweight version, just curious as I figured PT would cover it?
I only run PT once a week, and that is usually a ruck or squad vs. squad/section vs. section. The rest of the time the other leaders in the platoon run the show with their element, and I'll jump on as a passenger. I chose the bodyweight version because my walking around weight is generally 15-20lbs over the max allowable on the height/weight chart. A few of the other options look like they could cause me to start eating like a horse = fat Lt. That's no good.

I just like bodyweight stuff too.

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tough old man
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Re: PT Log 2012

Post by tough old man » Thu Dec 29, 2011 12:58 am

Yeah, I get the height/weight chart BS. I believe I was @200 at your height the last 4-6 years but I had abs and they gave up pestering me.
Train hard-lead well.

Doug

edit: any resources you may be looking for (training books ect) someone here has and will share.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

Zombomatic

Re: PT Log 2012

Post by Zombomatic » Thu Dec 29, 2011 2:03 am

RottenFace wrote:12.28 PM
5k Row- 20:23
tough old man wrote:Why did you choose the bodyweight version, just curious as I figured PT would cover it?
I only run PT once a week, and that is usually a ruck or squad vs. squad/section vs. section. The rest of the time the other leaders in the platoon run the show with their element, and I'll jump on as a passenger. I chose the bodyweight version because my walking around weight is generally 15-20lbs over the max allowable on the height/weight chart. A few of the other options look like they could cause me to start eating like a horse = fat Lt. That's no good.

I just like bodyweight stuff too.
Boring but big or the triumvarate [or whatever it's called] certainly will. Keep up the cardio. If you wanna lift with a crusty old Staff Sergeant, come down to Stone Bay sometime.

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Re: PT Log 2012

Post by RottenFace » Thu Dec 29, 2011 7:39 pm

Power Clean
WU
95x5
115x5
135x5
WS
145x5
165x5
185x7
Squats
WU
135x5
170x5
205x3
WS
225x5
255x5
295x7 (poundage should have been 290, but have no 2.5#s in the garage gym)

Jumping Lunges (with plate carrier) super setted with unanchored situps
JL- 30, 30, 22, 27, 26
SU- 27, 25, 27, 26, 15

total workout took one hour. Skipping the row today as I have run out of time. Tomorrow probably a hike and a row.

Zombomatic wrote: If you wanna lift with a crusty old Staff Sergeant, come down to Stone Bay sometime.
What time does it open up, and when are you usually in there? I try to get into the base gyms around the time that they open, as there are less meatheads dawdling between sets to update their Facebook statuses and hogging the equipment.

Zombomatic

Re: PT Log 2012

Post by Zombomatic » Thu Dec 29, 2011 8:30 pm

I'm still on leave, but once I go back I will be going heavy on the cardio/fat burning stuff in the mornings, hitting the weights in the afternoons probably 1400-ish when the crowds thin out. Both gyms down there are packed at lunchtime/after COB. Plus I have a shed at my house, you're welcome to come over and train in. Just wood, dirt, and old weights.

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Re: PT Log 2012

Post by RottenFace » Sat Dec 31, 2011 9:43 pm

12.31.11

10K Row- 45:13

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Re: PT Log 2012

Post by RottenFace » Mon Jan 02, 2012 4:25 pm

1.2.12
a.m.
Press
WU
65x5
80x5
95x5
WS
110x3
125x3
145x6

Pullups/RingDips Supersetted
PU- 18, 10, 9, 5, 8
RD- 9, 5, 5, 6, 5
Ring Pushups with pause in the down position
RP- 15, 11, 13, 10, 11

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Re: PT Log 2012

Post by RottenFace » Wed Jan 04, 2012 1:02 am

DL
WU- 145x5, 180x5, 225x3
WS- 255x3, 290x3, 330x9
GHR/Leg Raise SS
GHR- 12, 10, 8, 8, 9
LR- 20, 16, 12, 10, 8

8132m row- 40:00

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Re: PT Log 2012

Post by RottenFace » Thu Jan 05, 2012 12:53 am

40 min row- 9090m

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Re: PT Log 2012

Post by RottenFace » Sat Jan 07, 2012 3:04 am

1.5.12
Bench
WU 110x5, 140x5, 165x3
WS 195x3, 225x3, 250x9
Chins- 17, 8, 7, 8, 6
Pushups- 26, 20, 20, 16, 24

1.6
Power Clean
WU 90x5, 110x5, 135x3
WS 155x3, 175x3, 200x6
Squats
WU 135x5, 170x5, 205x3
WS 240x3, 275x3, 305x5
Jumping Lunges (30# DBs) 15, 8, 10, 8, 10
GHD situps 10, 11, 8, 9, 10

Squats were shit today. Slept and ate like garbage the last couple days.

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Re: PT Log 2012

Post by RottenFace » Tue Jan 10, 2012 1:45 am

5.5ish mile fast walk, with 189 of my closest friends. And some assholes that I can't stand.

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Re: PT Log 2012

Post by RottenFace » Fri Jan 13, 2012 1:51 am

Spent most of this week out in the field running ranges/getting pissed on, so workouts were crammed and jammed together where they could fit. I'm not really satisfied with how the last (1+)went, but it could just be shitty sleep and chow. Or I'm a pathetic weak-body. I'm still researching.

1.10
Press
WU-65x5, 80x5, 95x3
WS- 120x5, 135x3, 155x4

Body Rows, feet elevated using TRX/Pushups
BR-9, 6, 5, 6, 5
PSU-25, 25, 25, 20, 20

1.12
DL
WU-45x5, 185x5, 225x3
WS- 275x5, 310x3, 345x5

Bench
WU-110x5, 140x5, 165x3
WS- 210x5, 235x3, 265x6

Pullups/Dips-in boots and utes
PU- 17, 5, 5, 5, 5
Dips- 15, 11, 8, 8, 7

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Re: PT Log 2012

Post by RottenFace » Sat Jan 14, 2012 11:37 pm

Power Clean
WU- 95x5, 115x5, 135x3
WS- 165x5, 185x3, 215x3

Squat
WU- 135x5, 175x5, 205x3
WS- 255x5, 290x3, 325x2

Today concluded the week, next week I start the deload week. I was pretty disappointed with all of the 1+ lifts this week, with the exception of bench, as they all projected pretty low. They all felt bad too. I don't know if it was the compressed week due to humps and field training, or lack of sleep. I'm going to take the deload week seriously, and try to come back strong the following week. Going to have to figure out where best to fit some running in too; annual PFT is coming up soon.

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Re: PT Log 2012

Post by RottenFace » Sun Jan 15, 2012 11:33 pm

Row 1 hour- 13170 meters
5 sets of max pushups right after

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Re: PT Log 2012

Post by RottenFace » Mon Jan 16, 2012 11:25 pm

De-load week
Press
WU- 65x5, 80x5, 95x5
WS- 65x5, 80x5, 95x5

All Cals with 20# Weight Vest and supersetted
Chinups- 8, 5, 6, 5, 5
Pushups- 30, 22, 15, 10, 15
Ring Rows- 6, 5, 4, 5, 5
Ring Pushups- 7, 6, 7, 5, 6

20 min run- 2.4 miles then hop on the rower
40 minute row- 8680 meters; rowed 4 minutes medium pace (2:14-2:20), 1 minute all out (1:42-1:55) for 8 intervals. The recoveries after the all out minutes were slow.

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Re: PT Log 2012

Post by RottenFace » Tue Jan 17, 2012 8:03 pm

1 hour ruck 60lbs of gear- 4.1 miles

DL
WU-145x5, 185x5, 225x5
WS- 145x5, 185x5, 225x5
5x max effort, back to back
Ab Wheel Rollout- 17, 10, 13, 12, 12
Plank- 0:38, 0:30, 0:31, 0:30, 0:30
Bicycles- 22, 25, 30, 23, 30

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Bobby
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Re: PT Log 2012

Post by Bobby » Tue Jan 17, 2012 9:14 pm

Do you use a GPS when rucking to keep track of the distance?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: PT Log 2012

Post by RottenFace » Wed Jan 18, 2012 2:19 am

Bobby wrote:Do you use a GPS when rucking to keep track of the distance?
There are no hills here, nor good trails. Most of my rucks are along roads. I have a general idea of how different paces feel. I usually decide how far I'm planning on going, hike that time in one direction, then come back. I'll usually confirm the distance later with the odometer, or MapMyRun. Both on base and near my house I have 4, 6, 8, 10, 12 mile routes mapped out.

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Bobby
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Re: PT Log 2012

Post by Bobby » Wed Jan 18, 2012 3:27 pm

Got areally good trail a mile or two from my house with some hills.The only trouble right now is that
the roads are too icy.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: PT Log 2012

Post by RottenFace » Fri Jan 20, 2012 1:17 am

Bobby wrote:Got areally good trail a mile or two from my house with some hills.The only trouble right now is that
the roads are too icy.
Thats great. The hills make for a rough walk, but I always feel like they break up the monotony and lend themsleves to a better workout.

a.m.
BP
WU- 135x5, 155x5, 185x5
WS- 235x5, 155x5, 185x5

Pullups/Dips 5x max reps
PU- 19, 8, 6, 5, 7
Dips- 16, 13, 10, 9, 9

pm.
30 min run
30 min row (1 min hard/2minutes steady pace)- 6304 m

Zombomatic

Re: PT Log 2012

Post by Zombomatic » Fri Jan 20, 2012 1:23 am

Piney green, on base portion has a pretty good bike path, good for rucking. It even has markers every half-mile. Pretty sure nothing else on base has that. Some of the tank trails can be interesting to hike.

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Re: PT Log 2012

Post by RottenFace » Fri Jan 20, 2012 1:41 am

Zombomatic wrote:Piney green, on base portion has a pretty good bike path, good for rucking. It even has markers every half-mile. Pretty sure nothing else on base has that. Some of the tank trails can be interesting to hike.
I'll have to find that. I have done some rucks on the tank trails. My first hike as a newly arrived Lt was a nine miler from Combat Town back to MainSide using tank trails. It was a nine mile hike conducted at 1530 in July, and the Company hadn't hiked for months. The 6 was trying to set a new land-speed record. It was an abortion; dudes were puking, several heat cases, a mess. It was my first taste of the humidity around Lejern in the summer months. Good times. That sand can definitely add some pain.

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