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Old 04-09-2010, 12:52 PM   #7
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
Profile:
Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Documentation of Preparation for OCS

FRI 2 APR 2010
Rest


SAT 3 APR 2010
Early Afternoon

Plyometrics: 3 rounds: 20 ankle hops, 12 clapping pushups; also tried out some plyometric pullups

Strength:
Back Squat: 5x5x185
Push Press: 5x5x135
Hang Power Clean: 5x3x115


SUN 4 APR 2010
Early Afternoon

Stamina:
Weighted pullups (35 lbs): 9 7 6 5 5
Pushups: 17 19 15 15 31

Durability: 3 rounds: 45 second isometric wall squat, 35 4-count flutterkicks; then, max set of chinups (19)


MON 5 APR 2010
Early Morning

Strength:
Bench Press: 3x5x165
Deadlift: 2x5x225


TUE 6 APR 2010
Rest


WED 7 APR 2010
Morning

Stamina: weighted pullups (35 lbs): 9 7 6 5 5

Strength:
Back Squat: 3x5x195
Push Press: 3x5x140
Hang Power Clean: 5x3x125

Durability: Physical Therapy (did some hamstring and quad stretching, hip flexor exercises, bosu squats, and assisted one legged squats)


THU 8 APR 2010
Durability: Physical Therapy (did same as yesterday but also walking backwards on the treadmill; I have serious lack of flexibility)


FRI 9 APR 2010
Rest


Notes: I cut back on volume at the suggestion of some people on these forums. Will see how it goes.
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