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Old 04-16-2010, 03:51 PM   #8
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

SAT 10 APR 2010
Early Afternoon

Strength:
Back Squat: 3x5x205
Push Press: 2x5x145 1x3x145 1x2x145 (couldn't get the last set of 5)
Hang Power Clean: 3x3x130 (couldn't get more reps at that weight)

Stamina: weighted wide grip pullups (45 lbs): 6 5 5 4 3 then 2 minute rest followed by two max sets of wide grip unweighted pullups (2 minute rest between attempts): 17,10


SUN 11 APR 2010
Late Afternoon
Active Recovery: Exercise Bike: 30 minute moderate pace (heart rate <155 bpm)


MON 12 APR 2010
Afternoon

Stamina: weighted chinups (45 lbs): 8 6 5 5 4

Strength:
Back Squat: 3x5x215
Deadlift: 1x5x245

Stamina: pushups: 28 35 25 22* 16 (*set of 22 was a broken set)

Durability: 2x50 4-count flutterkicks then max set of chinups (20)

Notes: Gym was crowded so skipped bench press


TUE 13 APR 2010
Physical Therapy: same as before but also foam rolling and dumbbell lunges


WED 14 APR 2010
Early Morning

Stamina: 3 max sets of chinups with 2 minute rests between sets: 22, 14, 11

Physical Therapy: Water plyometrics

Notes: Glutes and hamstrings felt pretty tight when I tried to do squats today. Postponing until tomorrow.


THU 15 APR 2010
Early Afternoon

Strength:
Back Squat: 3x5x225
Push Press: 1x5x145 (was told to stop by an employee because olympic lifts are not allowed)
One-armed dumbbell press: 2x5x55 per arm


FRI 16 APR 2010
Rest
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