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| A some what accurate depiction of me running. |
3 July
0650 hrs
I knew this was going to take 10 min and then I would be
finished so I slept in a little and took my time getting to the gym. I decided
to use the indoor field house. The humidity does not bother me too much and the
clocks on the wall make it convenient so I am not staring at a watch. Anyhow
this was exactly what I thought it was going to be: BRUTAL BUT FUN.
Sprints
1 min on – 50 Sec Rest
1 min on – 40 Sec Rest
1 min on – 30 Sec Rest
1 min on – 20 Sec Rest
1 min on – 10 Sec Rest
I breathed hard for about 2 min afterwards and then I sweat
for like 20 min or longer. First 3 rounds I averaged 400 m and then after the
breaks dropped off so did my ability to run “fast”.
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| Combat like training is always enhanced by live music. |
7 July
0635 hrs
Friday was a mess, woke up late, was almost late for work and
I ended up having to travel north after work. So I never got this training
session completed. I had my FORCE test the following day followed by my ME 1 RM
Squat in the afternoon at Mercury Strength & Conditioning .
KB Swings 2 x 1min x 35 lbs (1 min rest)
Rear Delt Row (EFS strap /to forehead) 3 x 20 x 65 lbs
GHR 2 x 21
Rev Hyper (3-3 Tempo) 2 x 10 x 70 lbs
Light and easy to stretch things out after a lot of driving
and weekend where other than an hour of Jits rolling on Sunday before I left
was all the activity I had.
8 July
0900hrs
FORCE Test
So I wrote about this test last year and gave my honest
assessment of it.
My opinion has not changed much. But I was interested to see
after of only a month on this new template how I would do. I was pleasantly surprised.
My intent is to try and do this test again in Dec to see how the numbers change
again. The start of the test is random but I did end up (by chance) starting at
the same spot I did last October.
So today’s results (in brackets in the last year's test):
Intermittent Load Carry: 2 min 54 sec (3 min 11 Sec)
Sandbag Drag: 13 sec (15 sec)
20 Meter Rushes: 38 sec (42 sec)
Sandbag lift: 1 min 7 sec (1 min 22 sec)
Definite improvement from 10 months ago from when I last did
the test. So I am on the right track. With a little more conditioning and
shuttle type work I can definitely get faster with the intermittent load carry
& 20 meter rushes. Sandbag drag will come down with a time no doubt,
nothing needs to change there. The Sandbag lift is the only event I know I could
have done better today. I did not grip the sandbag properly a few times so it
slipped out of one hand several times, (not both) causing me to lose time for
sure. I know I can do this sub 1 min any day of the week.
From here it was eat, re-hydrate, caffeinate and prepare for
my afternoon training session.
1500 hrs
Sled drags 6 x 25 m x 135
Squat (Max Effort – 1 RM)
3 x 5 x Bar (50 lbs – yeah I know all bars are 45 lbs except
this one apparently)
1 x 5 x 100
1 x 1 x 140
1 x 3 x 140 (double checking technique)
1 x 2 x 190
1 x 1 x 230
1 x 1 x 280
1 x 1 x 320
1 x 1 x 340
1 x 1 x 360 (1” high)
I am Very excited about this. The 360 did feel unwieldy at
all when I un-racked, in fact it felt a little light. I could feel the control and strength starting to wane in my hip so I called
it. But the weight moved very fast. I have video. I may get around to posting
it but looking at the video I am very happy with my first excursion back to
having a straight bar on my back with no box to catch me and NO HIP PAIN.
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| Awesome Gratuitous Awesome Pic of Awesome. |
Finished up with the following
DB Step Ups (rest 90 sec)
1 x 40 sec x 25 lbs ea hand
2 x 40 sec x 20 lbs ea hand
40 sec on one side and then 40 sec on the
opposite leg. When I switched from Right to Left on the first set it felt like
molten lead in my hip so dropped the weight slightly. No pain but the left hip
was fatigued and slow.
Db Single DL (Rest 90 sec)
3 x 10 x 40 lbs (alternate back and forth)
Having a careful eye really helped. Jeff coached me through
some techniques that helped keep my hip level and making the exercise more
effective.
Standing Cable Crunch (EFS Strap /1 Min Rest)
1 x 20 x 70 lbs
2 x 20 x 90 lbs
Single Leg Squats (in squat cage)
3 x 6 x 20 lbs (6 reps ea leg)
I still suck miserably at pistols but it is coming along. I
am having to hold onto the rack less and less for balance.
So my first excursion in with a S&C Coach was a success.
Very happy with how the session transpired. I will wait a few weeks before
going back, probably for one of my conditioning sessions. I will look and going
in next week to help spot and move plates for the Powerlifting team at Mercury.
It will give me a chance to meet the guys, contribute before taking, and see if
it is a good fit for me. I am not sure what my schedule is going to look like
in the coming months but having people available to spot and lift heavy with is
always a bonus.
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| Keep Moving Forward, Keep Getting Strong(er) |
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