Selection Prep Log

[Tribe]

Tues 25 Oct

Situps: 4x30 w/ 30 sec rest between sets
Chins/Neutral Grip: 7x6

Jog and then .5 mile "sprint" in 2:52

Wed 26 Oct

Rest/Stretch/Foam Roll

[Tribe]

Thursday 27 Oct

Low box squat @ 195: 5,5,9
Press @ 135: 5,5,10
Seated cable row @ 120: 15,15,15 (focused on scap retraction).

[tfin]

Looking back through your log. Glad to see you posting again and getting back to it. Looks like you are putting some good work in. Where do you stand on tryouts now? I wish you nothing but the best there.

[Tribe]

Looking back through your log. Glad to see you posting again and getting back to it. Looks like you are putting some good work in. Where do you stand on tryouts now? I wish you nothing but the best there.

Yeah, I lost a lot of strength getting my run times to where they need to be. But, there is no powerlifting meet at selection...

Right now, it looks like I have to wait for the next selction drill to roll around in Jan/Feb. Glass half full: it gives me more time to prep and blow them away.

Thanks for dropping in!

[tfin]

That's freaking awesome dude. Best of luck with it. Damn right about there being no powerlifting meet at selection. Not that I know anything but the few guys that I know that made it through selection went in in great shape but with a decent amount of bodyfat, as opposed to the one guy I know that didn't make it, who stays around 8%. From what he said he had a real hard time with energy and recovering. U know what has to be done. You got it dude and keep us posted. I'll be following along.

[Tribe]

Tfin-

No worries on the bodyfat part, lol. Thanks for the support. It really means a lot!

Mon 31 Oct:

Bench @ 205#: 5,5,9
Low box squat @ 205#: 5,5,10
Seated cable row @ 130: 15, 15, 15

FM pushups

Tues 1 Nov:

Speed/tempo work-
800m interval @ 2:56
10 min rest/walk
800m interval @ 2:52

FM pushups

Wed 2 Nov:

FM pushups, 120 situps, 8x6 chins w/ alternating grips

[Tribe]

Thurs 3 Nov

Press @ 140: 5,5,8
Low box squat @ 215: 5,5,8
Seated cable row @ 145: 15,15,15

Fri 4 Nov

2x 2 mile run @ 7:30 min/mile pace

Just called the recruiter at it looks like Jan/Feb is right. It's going to be a cold one, lol.

[Tribe]

Been slacking on getting this up...

Mon 7 Nov

Bench @ 210#: 5, 5, 8
Squat @ 220#: 5, 5, 5
Row @ 145: 15, 15, 15
Round back good mornings @ 95#: 15,15,15
(rows and GM's supersetted)

I did some GHR's before I squatted and it was a terrible idea, lol.

Tues 8 Nov
2x2 mile run @ 7:30 min/mile pace

Thurs 10 Nov

Press @ 142#: 5,5,7
Squat @ 205#: 5, 5, 5 (forgot to rep out)
Row @ 150#: 15,15,15
Round back good mornings @ 105#: 15,15,15

Mon 14 Nov

Bench @ 220#: 5,5,7
Squat @ 220#: 5,5,8
Row @ 157#: 15,15,15

[Tribe]

Thurs 17 Nov:

Press @ 145#: 5,5,8
Squat @ 225#: 5,5,8
Row @ 155#: 15,15,15
Assisted GHR: 3x5

I'll be travelling for the holidays, so I'm going to start pushing towards VC1. I've done the ruck one, and I am closing in on the pushups. The spetsnaz one will happen soon enough. And I still get naseous thinking of back when I was working towards VC2. Maybe my 2012 resolution will be to knock all of them out...

[Tribe]

Mon 21 Nov

Bench @ 225#: 5,5,7
Squat @ 230#: 5,5,8
Rows @ 160#: 15,15,8+6+1
Assisted GHR: 3x5