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Old 04-01-2010, 08:50 PM   #6
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
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Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Documentation of Preparation for OCS

FRI 26 MAR 2010
Rest
Notes: Lower and upper back pretty sore possibly from deadlifts on Wednesday. Decided to take an extra day to let it recover.


SAT 27 MAR 2010
Early Afternoon

Work Capacity: Angie: 100 pullups, 100 pushups, 100 squats, 100 situps (time: 28:03)

Durability: 3 rounds: 45 second isometric squat hold, 90 second front plank (3 minute rests between rounds)

Notes: The 100 (deadhang) pullups took 15:29 to complete; pushups: 5:59; squats: 3:09; situps: 3:26


SUN 28 MAR 2010
Afternoon

Warmup:
wide grip pullups: 5x25 5x35 3x45 3x45 5x45 (last set was underhand chinup style)
pushups: 10 10 13 13 10 10 9 29

Strength:
Back Squat: 5x135 5x155 5x175 5x195 4x195 (not the best form on the 195 sets)
Push Press: 5x95 5x105 5x115 5x125 5x135 3x140

Endurance: Exercise Bike: 3x5 minute intervals (3 minute recoveries between sets) (distances: 1.81, 1.90, 1.74mi)


MON 29 MAR 2010

Afternoon

Warmup:
weighted chinups (35lbs): 8 6 6 6 5
dips (unweighted): 3x10

Work Capacity: 5 rounds: 15 hanging high pulls (90lbs), 10 burpee tuck jumps (time: 12:27)

Notes: All the bars were being used so had to use a 90lb curling bar for the high pulls; decided to just do them from the hanging position as opposed to sumo deadlift because of the small size of the bar/weights.


TUE 30 MAR 2010
Rest


WED 31 MAR 2010
Afternoon

Warmup: weighted chinups (35lbs): 8 6 6 6 5

Work Capacity: 5 rounds: 5 deadlifts (205lbs), 10 burpee tuck jumps (Time: 10:53)

Durability: Did some GHD back extensions and general back stretches


THU 1 APR 2010
Afternoon

Stamina: 5 rounds for max reps of: pushups, chinups (3 minute rests between rounds) (44/16, 28/13, 25/12, 21/12, 21/10)
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