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tmm

PttP

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tmm
, 12-03-2008 at 02:27 AM (1090 Views)
Deployed to Iraq in early October. Started PttP end of October doing deadlift (DL), barbell military press (MP) and weighted pullup/chinup (PU/CU) {1st set is overhand, second set is underhand}. I'll back date from my notes to the beginning of the first cycle here:

age: 46
height: 6'1"
weight: ~190
bf: ~8%

10/31/08
[U]DL[/U]: 1x5x285; 1x5x255
[U]MP[/U]: 1x5x115; 1x5x105
[U]PU/CU[/U]: 1x5x10; 1x5x5

11/1/08
[U]DL[/U]: 1x5x290; 1x5x260
[U]MP[/U]: 1x5x120; 1x5x110
[U]PU/CU[/U]: 1x5x15; 1x5x10

11/2/08
[U]DL[/U]: 1x5x295; 1x5x265
[U]MP[/U]: 1x5x125; 1x5x115
[U]PU/CU[/U]: 1x5x20; 1x5x15

11/3/08
[U]DL[/U]: 1x5x300; 1x5x270
[U]MP[/U]: 1x5x130; 1x5x120
[U]PU/CU[/U]: 1x5x25; 1x5x20

11/4/08
[U]DL[/U]: 1x5x305; 1x5x275
[U]MP[/U]: 1x5x135; 1x5x125
[U]PU/CU[/U]: 1x5x30; 1x5x25
notes: on the weighted PU/CU I go throat to bar.

Updated 12-03-2008 at 02:53 AM by tmm

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  1. tmm's Avatar
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    11/5/08
    DL: 1x5x310; 1x5x280
    MP: 1x5x140; 1x5x125
    PU/CU: 1x5x35; 1x5x30

    11/6/08
    DL: 1x5x315; 1x5x285
    MP: off
    PU/CU: 1x1x65; 1x1x80
    notes: took a recovery day on the MPs as I was feeling quite stiff. For some reason I decided to test my 1RM on the PU. Only got chin to bar on the 80lb attempt. Also, I've been doing the DLs touch-and-go, but after rereading PttP, they're now all dead pulls. Much more strenuous than touch-and-go. Also, they only have the octagonal plates at this gym, so the entire bar wants to windmill after I set it down, making it frustrating. I also need some conditioning, so I’ll start running, however, my knees are quite upset with me. Some family members are sending me KBs, so I hope to have one or two 24kg KBs soon for swings and snatches and other conditioning work.

    11/7/08
    DL: 1x5x320; 1x5x290
    MP: 1x4x145; 1x5x130
    PU/CU: 1x5x40; 1x5x35

    11/8/08
    DL: 1x5x325; 1x5x295
    MP: 1x3x150; 1x5x135
    PU/CU: 1x5x45; 1x5x40
    notes: need to take a couple days off. I just noticed that I did nine consecutive workouts. Ouch, no wonder I'm so stiff lately.

    11/8/08
    run: 10 min

    11/10/08
    run: 10 min

    11/11/08
    DL: 1x5x330; 1x5x300
    MP: 1x3x155; 1x5x140
    PU/CU: 1x4x50; 1x5x45
    run: 10 min
    notes: I'll be traveling in-country, so I don't know what opportunity I'll have to train.
    Updated 12-08-2008 at 03:20 AM by tmm
  2. tmm's Avatar
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    11/13/08
    DL: 1x5x335; 1x5x305
    MP: 1x1x160; 1x3x145
    PU/CU: 1x3x50; 1x4x40


    11/15/08
    DL: 1x5x357.5*; 1x5x310*
    MP: off
    PU/CU: off

    notes: conducting an MTT at remote off-site bases, but was able to squeeze in training. They had a meager mix of BB plates in pounds and kilograms. This, and the next couple of sessions I kind of f@#*ed up the weight count trying to convert kg to lbs in my melon, hence the * after the weight listing. I was in a hurry, so all I did was write down the combination of lbs and kgs, then I went back and did the maff later… so this cycle of DL progression is totally off… dumbass.
    On another note, I seemed to have finished the first cycle of MPs and PUs, so I’ll take a couple days break from them.

    11/17/08
    DL: 1x5x352*; 1x5x310*
    MP: off
    PU/CU: off


    11/18/08
    DL: 1x5x357.5*; 1x5x315*
    MP: 1x5x120; 1x5x105
    PU/CU: 1x5x15; 1x5x10


    11/19/08
    DL: 1x5x363*; 1x5x320*
    MP: 1x5x125; 1x5x110
    PU/CU: 1x4x20; 1x5x15

    notes: since I screwed up the end part of the DL cycle with my lousy metric conversion math, I decided to take a couple days off from the DL after this one due to residual stiffness. One big thing at this weight was my grip failed after the third rep, so I had to stand up and take a second or two to shake out my forearms for the last two reps. Need to work on grip. Maybe I'll start including DB farmer carries.
  3. tmm's Avatar
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    11/20/08
    DL: off
    MP: 1x5x125; 1x5x115
    PU/CU: 1x5x25; 1x5x20

    notes: traveled to another off-site location with the same meager combination of kgs and lbs.

    11/21/08
    DL: off
    MP: 1x5x135; 1x5x125
    PU/CU: 1x5x30; 1x5x25


    11/22/08
    DL: off
    MP: 1x5x135; 1x5x125; 1x4x145
    PU/CU: 1x5x35; 1x5x30


    11/23/08
    DL: 1x5x353*; 1x5x314.5*
    MP: off
    PU/CU: 1x5x40; 1x5x35


    11/24/08
    DL: 1x5x331*; 1x5x309*
    MP: 1x4x145; 1x5x125

    PU/CU: 1x5x45; 1x5x40
    notes: decided to abort this cycle after this session and start a new cycle. Will take a couple days rest and test 1RMs.
  4. tmm's Avatar
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    11/28/08
    DL: 1x1x385; 1x1x405
    MP: 1x1x165; 1x1x175
    PU/CU: 1x1x80

    notes: (back home on my FOB) felt like I could’ve gotten more on both the DL and the MP, but I figured I’d save some for the end of the next cycle. Not much progress on the weighted PU. This represents the effort of the previous 30 days. Sigh…

    11/29/08
    run: 10 min
    3x50m sprints
  5. tmm's Avatar
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    12/1/08
    DL: 1x5x295; 1x5x265
    MP: 1x5x125; 1x5x115
    PU/CU: 1x5x20; 1x5x15

    notes: New PttP cycle. Decided to switch to the step approach for this cycle of MPs and PUs, hopefully toward greater gains. The DLs will remain linear. I’m thinking about a 2 days on, 1 day off for the PttP sessions. Started GTG hanging leg raises. Also, I need to work in more conditioning. Hopefully the KBs get here soon.

    12/2/08
    DL: 1x5x300; 1x5x270
    MP: 1x5x125; 1x5x115
    PU/CU: 1x5x20; 1x5x15

    FC: 3x80x30 sec
    notes: added three sets of Farmer Carries (FC) for time. Three sets carrying 80lb DBs for 30 seconds.

    12/3/08
    run: 10 min
    3x50m sprints
  6. tmm's Avatar
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    12/4/08
    DL: 1x5x305; 1x5x275
    MP: 1x5x130; 1x5x120
    PU/CU: 1x5x25; 1x5x20

    FC: 3x85x30 sec
    notes: Added 5lb to the DB farmer carries. Also, 24kg KB arrived in the mail this evening. Messed around with some swings and snatches.

    12/5/08
    DL: 1x5x310; 1x5x280
    MP: 1x5x130; 1x5x120
    PU/CU: 1x5x25; 1x5x20

    FC: 3x85x30 sec
  7. tmm's Avatar
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    12/6/08
    24kg KB
    2H Swings: 165 10:00
    Snatch Ladders: 3 (1-2-3)
    notes: First real session with a KB since I deployed. I did the swings more to reintroduce the muscles, tendons, and ligaments to the high rep ballistics than to get in a “workout”. With all the deadlifting and military pressing in the last couple of months, I don’t want to mess up my lower back. An easy pace of 15 reps per minute (worked out to something like :30 work/:30 rest), with the exception of the last minute which I did non-stop. Afterward, three easy ladders of three rungs on the snatches; same thing, getting back into the movement.

    I think I’ll finish the current cycle of PttP, then transition into a RKC/ETK type program for a few weeks.

    12/7/08
    DL: 1x5x315; 1x5x285
    MP: 1x5x135; 1x5x120
    PU/CU: 1x5x30; 1x5x25

    FC: 3x85x35 sec
    notes: first set of MPs felt unfocused, lacking tension. I need to attend more to tensing the glutes and abs on these. Also, added 5 seconds to the farmer carries. These really fry the grip.
  8. tmm's Avatar
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    12/8/08
    DL: 1x5x320; 1x5x290
    MP: 1x5x135; 1x5x120
    PU/CU: 1x5x30; 1x5x25

    FC: 3x85x35 sec
    notes: still not mentally focused enough on the heavy MP set. I muscled it up fairly smoothly, but felt myself bending back a bit too much. Again, I didn’t keep my glutes, and to a lesser extent, my abs, sufficiently tensed.
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