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Old 04-30-2010, 02:23 PM   #10
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Documentation of Preparation for OCS

SAT 24 APR 2010
Physical Therapy

SUN 25 APR 2010

Back Squat: 2x5x205 1x5x215
Bench Press: 1x5x185 1x2x195 1x2x190 1x5x185

Pushups: 18 18 20 20 14 14 16 9
USMC-style crunches: 105 in 2 minutes

Notes: Deloading on the squats.

MON 26 APR 2010
Physical Therapy: Water Plyometrics

TUE 27 APR 2010

Chinups/Pushups: 14 chinups/40 pushups, 12/35, 10/30 (completed in 7:02)
35lb dumbbell press (ammo can style)/USMC-style crunches: 2 minutes of each, 1.5 minutes, 1 minute, 45 seconds, resting the length of each set between each exercise (101 presses/88 crunches, 78/61, 57/41, 51/35)

Notes: An OCS workout. Chinups/Pushups were done with as limited rest as possible. Press/abs were done with rests equaling the time for each set after each exercise to simulate resting while your buddy works (ie- 2 minutes of press, 2 minute rest, 2 minutes of crunches, 2 minute rest, etc.)

WED 28 APR 2010

Weighted wide grip pullups: 2x5x45 1x3x45
Back Squat: 1x5x205 1x5x215 1x5x225
Deadlift: 1x5x265

Notes: Left shoulder felt beat when I tried to bench press. Decided to skip bench. Wide grip pullups were disappointing. Upper body must still be worn from yesterday.

THU 29 APR 2010

FRI 30 APR 2010

Weighted chinups (45lbs): 8 7 5 5 5
Back Squat: 3x5x225
Push Press: 5x135 5x140 3x145
Deadlift: 2x2x275

Notes: Ran two quick 400m. Shins felt good.
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