Selection Prep Log

Been there done that

Moderators: AtlasDeadlifted, sapper09, Aliaga the Powerful, Danimal1991, Bony

Re: Selection Prep Log

Postby Tribe » Tue Jun 14, 2011 9:37 am

americanviking74 wrote:Tribe

Congrats on getting asked to go back again.


Appreciate it! It feels like crossing the LD for a 20 mile ruck, but at least I'm stepping off in the right direction.

The weekend was busy with travel. I met some very interesting people, though. Added fuel to the fire in my gut.

Mon 13 Jun
AM: 20 min jog
PM: Strength--
A1: Floor Press, 3x5 @ 205#
A2: Rear Lunge, 3x8 @ 45# DB's
A3: T-Spine mobility
B1: Slow BW chinup negatives (6-10 sec), 3x3
B2: Neutral grip DB Press w/ pause, 3x8 @ 65#
C1: Tricep pushdowns, 2x10
C2: external rotation shoulder mob
C3: static DB holds, 2x45sec
Conditioning--
3x: 5 chins, 20 pushups, 5 squat jump-pullups

Felt easy again. Need to up the weights across the board. Def got a pump from the volume.
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Wed Jun 15, 2011 8:31 am

Tues 14 Jun

I might have found a secret empty gym on post that has a rack, platform, climbing ropes, and GHD. It was like a post-apocalyptic crossfit box. Only thing was there were no weight plates anywhere...? I need to investigate that.

PM:
5x:
-200m run @ :55
-200m jog
-200m run @ :55
-200m jog
-400m run @ 1:46
-400m walk

Easy enough, but draining. It came out to 5 miles. Really hammered POSE form, and focused on getting some roadwork in. Speed is there, endurance is lacking.
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby AtlasDeadlifted » Thu Jun 16, 2011 10:52 am

Tribe wrote:Tues 14 Jun

I might have found a secret empty gym on post that has a rack, platform, climbing ropes, and GHD. It was like a post-apocalyptic crossfit box. Only thing was there were no weight plates anywhere...? I need to investigate that.

PM:
5x:
-200m run @ :55
-200m jog
-200m run @ :55
-200m jog
-400m run @ 1:46
-400m walk

Easy enough, but draining. It came out to 5 miles. Really hammered POSE form, and focused on getting some roadwork in. Speed is there, endurance is lacking.


First things first, been following the log for a while, awesome stuff man, best of luck to you.

What sources are you learning POSE method from? It's a topic I've kinda been aware of for a while, but have a renewed interest in recently.
AtlasDeadlifted
 
Posts: 508
Joined: Sun Jan 30, 2011 8:09 pm
Location: New York, NY

Re: Selection Prep Log

Postby Tribe » Thu Jun 16, 2011 3:08 pm

AtlasDeadlifted wrote:First things first, been following the log for a while, awesome stuff man, best of luck to you.

What sources are you learning POSE method from? It's a topic I've kinda been aware of for a while, but have a renewed interest in recently.


Thanks for the well wishes.

I'm a visual learner, so I watched some youtube videos of people using the correct POSE form. After that, I bought Romanov's book and skipped straight to his teaching portion. I read that about 3 times. Basically, for me the light came on with the "freefall" sensation. From there things just naturally fell in place. I'm sure I can still use work, but it feels much easier than brawling through the air like I was before.

Wed 15 Jun

A1: Rack Pulls, 3x5 @ 315#
A2: 35 Inverted rows
B1: Cossack Squats, 3x5/side
B2: T-Spine mobility
C1: 3x fat grip chins to failure, 90 sec rest (9, 6, 4)
Conditioning:
Round 1--1 squat jump, 10 pushups, 10 burpees
Round 2--2 squat jumps, 9 pushups, 10 burpees, etc...
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Tue Jul 05, 2011 8:34 am

The last month has been crazy with travel, work, family stuff, my wedding and honeymoon. It was tough getting gym time in, and when I did, my head just wasn't in it like it should be. Things have slowed down, and now I can reprioritize. Feels good.

Sat 2 July
AM:

A1: Floor Press: 5x3 @ 225#
A2: Rear Lunge: 5x5 @ 60# db's
B1: Slow chin negatives: 5x3 @ bodyweight
B2: Neutral grip DB bench: 5x8 @ 65#
C1: Tricep pushdowns: 3x12 @ 110#
C2: T-spine mobility
C3: DB hex holds: 3x45 sec @ 25#

PM:

2x1 mile intervals @ 7:30 pace (just to get back into it)

Sun 3 July
PM:

Light jog, foam roll, mobility work

Tues 5 July
AM:
Light jog
6x2 bodyweight chins

PM:
4x200m run/jog intervals
2x400m run/jog intervals
1x800m run/jog interval
2x400m run/jog intervals
4x200m run/jog intervals
(all running @ 7:45 pace, around 5 miles total)
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Thu Jul 07, 2011 8:31 am

Wed 6 July

AM:
Chins, foam rolling

PM:
(Recovery week)
A1: Box Squat-2x4 @ 185#
A2: Ankle mobility drills
B1: Rear Lunge- 2x2 w/ 8 sec pause/hold at bottom @ 45# db's
B2: Fat grip chins- 2xMax w/ 2 left in the tanks (9, 8)
B3: Banded side bridge- 2x12 sec
C1: weighted pushups w/ 8 sec hold at bottm - 2x2
C2: DL Glute-Ham Bridge - 2x10
Bear complex x4

Had a long discussion with the coach that is managing me there. He thinks we'll start ramping up the workload this next cycle. He also mentioned that as I continue to clean up my form on the compound lifts and work on my weaknesses, he sees my numbers rocketing up. Good news all around.
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Tue Jul 12, 2011 9:23 am

11 July

AM:
Fasted walk

(final deload day)
A1: Rack pulls, 3x3 @ 275
A2: Inverted rows, total 35
B1: Yates rows, 3x10 @ 155#
C1: Cossack squats, 2x7 @ 35#
C2: T-spine mobility
D: Chins to failure, 12

PM:
30 min jog...hot as shit

Focused on lumbar tightness and ripping the weight through lockout.

12 July

AM:
Fasted walk

Just rescued two American Bulldogs, so the fasted walks are back in style.
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Thu Jul 14, 2011 11:09 am

Wed 13 July

AM:
Fasted Walk

PM:
A1: GTG Chins, 3x10
A2: Front leaning rest plank, 30 sec x 10
B1: 45# KB goblet squat/rear lunge complex, 5x10
B2: 6 sec pushup negative, 5x5 @ 60#
B3: AMRAP banded situps, 5x60 sec (45, 25, 19, 15, 12)
C1: Natural glute-ham raise 6 sec negative, 3x6
C2: Fat bar pullups hole w/ scap retraction, 2x45 sec
Finisher:
3x sandbag complex with 60# & 20 yd turf
-"book carry" down and back, each arm
-shoulder carry down and back, each arm
-OH carry down and back
-stepups, 15/leg

The "B" circuit kicked my ass. Today felt like one of the old MilAthlete workouts.
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Mon Jul 18, 2011 11:28 am

Sat 16 Jul

A1: 5x20 pushups as fast as possible w/ 10 sec rest
B1: Yates Rows, 5x10 @ 185#
B2: Hip mobility work
C1: 4x5 chin negatives as slow as possible
C2: shoulder/t-spine mobility

Mon 18 Jul

AM:
Fasted walk

*40 weighted chins @ 10# throughout workout"
A1: 4x5 Single leg DL w/ 65# in each hand
A2: 4x8 DB Bench @ 65#
B1: 3x6 weighted hip bridge w/ 155# & slow negative
B2: 3x7 "trips" pushup low box walkovers
B3: T-spine mobility

PM:
8x:
400m run/walk all around 1:30
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Tue Oct 25, 2011 2:56 pm

Back.

Haven't posted in awhile since I felt bad about putting up proprietary info. Made some good progress with my PT skills, mobility, and cardio. Def lost lower body strength, though. This past weekend I was planning on showing up to tryouts, maxing the PT test, and rucking 5 miles in under 55 minutes. My car's fuel pump had other plans. Thats life, I guess.

Mon 24 Oct

FM Pushups: sets of 57.

Bench @ 205#: 5,5,10
Low box squat @ 185#: 5,5,9 (focused on speed off the box)
Rounded back extensions @ 15#: 3x15
Curls @ 75: 3x20
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

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