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Old 03-06-2010, 07:52 PM   #1
Ramsey Abdulrahim
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Arrow Documentation of Preparation for OCS

I am a 24 year old male (6'1" 175 lbs) who is training for Marine Corps OCS (OCS Intermediate PFT [20 FEB 2010]: 278 [20 pullups, 100 crunches, 21:39 3-mile run]). I have been Crossfitting since APR 2009 and saw substantial improvement in my general physical preparedness. My goal is to increase my general fitness level as well as improve along military-specific domains. These domains include high PFT/CFT scores, the ability to run with added weight (boots, gear, various buddy carries), the stamina to endure continuous physical activity in a fatigued state, and other areas with combat relevance.

Measurable goals/standards I hope to attain include:
Strength:
Deadlift 2.0x BW
Squat 1.5x BW
Bench Press 1.25x BW
Push Press 1x BW
Pullup/chinup with .75x BW

Speed:
100m run: 12.0 seconds
400m run: 1:20
880m run w/ boots: 3:00

Stamina/Endurance:
3-mile run: sub-21:00
5-mile run: sub-36:00
30 consecutive deadhang pullups/chinups
100 consecutive pushups

On 03 MAR 2010 I was declared NPQ from OCC-203 with a stress fracture in my left tibia (also had a stress reaction in my right tibia). I was told I would be able to return for a 6-week PLC Seniors class in the second summer increment.

My injury has limited my exercise selection. Unable to run for approximately 8 weeks, I will have to use the rower, exercise bike, and possibly swim as alternatives. In addition, to repair my body from the physical rigors of OCS, I will ease into training with an emphasis on recovery and durability.

Once I have completed my rehabilitation, my workouts will be Crossfit in spirit, closely resembling Sealfit workouts, but I will also borrow from CF Football, CF Endurance, CF Strength Biased, and Bill Starr's 5x5. I will also use many workouts done at OCS, especially as a benchmark to predict my future performance when I return.

Notes:
My diet is low carbohydrate and high in proteins and fats. It includes a lot of meat, nuts, dairy, vegetables, and fruits. I drink close to a gallon of milk a day.
Strength is defined as the ability of a muscular unit, or a combination of muscular units, to apply force. In my log, strength exercises involve lifting near-maximal or progressive loads.
Endurance is defined as the ability of body systems to gather, process, and deliver oxygen. In my log, endurance activities include running, rowing, bicycling, swimming, and other related movements which have a strong cardiovascular/respiratory component.
Stamina is defined as the ability of a muscular unit, or a combination of muscular units, to process, deliver, store, and utilize energy. Stamina workouts involve higher repetitions pushing to localized muscle fatigue and failure.
Speed is the ability to minimize the time cycle of a repeated movement. Sprints would be a speed workout.
Durability is defined as the ability to avoid injury. In my log, durability will also include core-specific work.
Work Capacity is defined as the ability of the body to produce work of different intensity and duration using the appropriate energy systems of the body. It is a synergy of the other competencies with considerable overlap with the others. A workout involving the use of different movements with different parts of the body, avoiding localized muscle fatigue but maintaining a consistent quick pace would be a work capacity workout.
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Old 03-09-2010, 05:56 PM   #2
Ramsey Abdulrahim
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Re: Documentation of Preparation for OCS

SAT 06 MAR 2010
Recovery: 3x15 deadhang chinups; 30, 25, 25, 20 pushups
Durability: 3x60 second front planks

SUN 07 MAR 2010
Recovery: 3x15 deadhang pullups; 30, 25, 25, 20 pushups
Durability: 3x30 4-count flutterkicks

MON 08 MAR 2010
Recovery: 30-25-25-20 rep rounds of: pushups, squats, 4-count flutterkicks

TUE 09 MAR 2010
Recovery: 4x400m row with 1 minute rest in between efforts; 5 minute rest then 4x400m row with 1 minute rest in between efforts

Feels good. Will start gradually increasing the workload now.
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Old 03-14-2010, 09:00 AM   #3
Ramsey Abdulrahim
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Re: Documentation of Preparation for OCS

WED 10 MAR 2010
Early Afternoon

Warmup: 4-count pullups (1 count pause at top and at bottom deadhang): 11 8 7 6 6

Strength: Bench Press: 5x115 5x125 5x135 5x145 5x155

Endurance: C2 Row: 3x(250m+500m+750m) (resting :50, 1:50, and 3:00 between distances)
Times:
:53 1:51 2:53
:51 1:53 2:52
:53 1:57 2:55

Notes: Pausing on the pullups made them substantially harder. Will continue to do them slowly with pauses while following the Recon Ron protocol.


THU 11 MAR 2010
Late Morning

Warmup: 4-count pullups (1 count pause at top and at bottom deadhang): 11 8 7 6 6

Strength: Back Squat: 5x115 5x125 5x135 5x145 5x155

Stamina:
3 rounds: Max pushups, Max 45lb dumbbell press (ammo can press-style) (resting 3 minutes between rounds; no rest within round; max sets to failure and/or to dropping dumbbell likely)
Reps: 41 32; 26 17; 20 17

Durability: 3 rounds: 20 situps, 20 4-count flutterkicks, 20 supermans

Notes: Will go to see the doctor on Monday. Hopefully will get a better idea of what I can do and my limitations for training by then.


FRI 12 MAR 2010, SAT 13 MAR 2010, SUN 14 MAR 2010
Rest
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Old 03-19-2010, 11:11 AM   #4
Ramsey Abdulrahim
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Re: Documentation of Preparation for OCS

MON 15 MAR 2010
Early Morning

Warmup: 4-count pullups (1 count pause at top and at bottom deadhang): 12 8 7 7 6

Strength:
Back Squat: 5x125 5x135 5x145 5x155 5x165
Push Press: 5x65 5x75 5x85 5x95 5x105

Durability: 2 rounds: 50 4-count flutterkicks, 50 crunches

Late Afternoon
Endurance:
C2 Row: 4x250m (:51, :50, :51, :50), 2x500m (1:49, 1:52) (resting 60 seconds between intervals)
rest 2 minutes then row 5 seconds on, 30 seconds off for 1000m (17 total intervals)


TUE 16 MAR 2010
Early Afternoon

Warmup: 4-count wide grip pullups (1 count pause at top and at bottom deadhang): 3x10

Work Capacity: 10-9-8-7-6-5-4-3-2-1 rep rounds: Burpee chinups, thrusters (60lbs) (completed in 19:34)

Late Afternoon
Endurance: C2 Row: 15 minutes (90% perceived effort) (total distance: 3735m)


WED 17 MAR 2010
Late Morning

Warmup: 4-count wide grip pullups (1 count pause at top and at bottom deadhang): 12 8 7 7 6

Stamina: 5 rounds: 30 second isometric squat hold, 20 squats, 30 second isometric leaning rest, 20 pushups

Notes: Arms, especially biceps, were beat after the pullups which is weird because wide grip overhand isn't supposed to work the biceps much. Maybe fatigued from yesterday's work capacity session.


THU 18 MAR 2010
Rest
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Old 03-25-2010, 09:14 AM   #5
Ramsey Abdulrahim
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Re: Documentation of Preparation for OCS

FRI 19 MAR 2010
Early Afternoon

Warmup:
4-count wide grip pullups (1 count pause at top and at bottom deadhang): 12 8 7 7 6
Pushups: 28 35 25 22 13 (sets broken, however)

Stamina: 400m walking lunges (time: 14:21; 341 lunges)

Notes: The pushup scheme is from hundredpushups.com; the final number in the set is a max effort; 45-60 second rests between sets. Unfortunately, I couldn't do the sets unbroken so I will have to go back in the progression despite my max being over 40. Also weighed myself and found that I have gained weight rapidly since returning from OCS. Currently a little over 185 lbs.


SAT 20 MAR 2010

Afternoon

Warmup: Pushups: 10 10 13 13 10 10 9 25

Strength: Push Press with front leaning rest chaser: 5x65 5x85 5x95 5x105 5x115 (did front leaning rests between sets) then 15x95

Endurance: Exercise Bike: 2x1/4mi with 60 second rest (:36, :34), then 4x2mi resting 2 minutes between intervals (5:30, 5:42, 5:35, 5:11) (Exercise bike set to Level 8 out of 25)

Durability: 5 rounds: 30 second isometric squat hold, 10 hanging leg raises (leg raises were broken sets) followed by 25-20-15-10-5 rep rounds of: 4-count mountain climbers, 4-count flutterkicks

Notes: Decided to add some more intensity to the strength portion by doing front leaning rests between sets. It encourages brief rests of approximately 30 seconds plus another 30 seconds or so to switch/add plates.


SUN 21 MAR 2010

Early Afternoon

Warmup: Max set of chinups (18), Max set of pushups (42), Max set of 40lb dumbbell press in 2 minutes (ammo can style) (81) (5 minute rest between exercises)

Endurance: C2 Row: 10 rounds: Row your body weight (190 lbs) in watts for 1 minute, at the 1 minute limit, pull 8 strokes as hard as possible to attain maximal wattage (rest 2 minutes between rounds) (max wattages: 383 421 431 434 420 421 425 410 408 408)

Durability: 3 rounds: Farmer's walk for 1 minute with 55lb dumbbells in each hand (2 minute rests between sets)

Notes: Disappointed in the chinups but drop is probably due to weight gain (the scale reads 190lbs now but may not be accurate). Will still have to mix in chinup work and probably speed up the cycle rate for the pullups but still ensure full elbow extension. The Farmer's walks were much harder than anticipated. Grip strength was the clear limiting factor as I experienced no other fatigue except in my grip.


MON 22 MAR 2010
Rest


TUE 23 MAR 2010
Early Afternoon

Endurance: Exercise Bike: 8 rounds of 30 seconds on, 20 seconds off (total distance: 2.16mi)

Durability:
50 4-count flutterkicks, 50 atomic situps then 3 rounds: 30 second isometric squat hold, 30-60-30 seconds side, front, side planks (2 minute rest between rounds)

Notes: Been feeling discomfort in my left forearm on all grasping movements. Decided to adjust training schedule accordingly.


WED 24 MAR 2010
Early Afternoon

Warmup: wide grip pullups: 15 10 9 8 8

Strength: Bench Press: 5x125 5x135 5x145 5x155 5x165

Work Capacity: 5 rounds: 5 deadlifts (185lbs), 10 Burpees (Time: 8:08)

Durability: 4 rounds: 25 atomic situps, 25 supermans


THU 25 MAR 2010
Rest
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Old 04-01-2010, 08:50 PM   #6
Ramsey Abdulrahim
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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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Old 04-09-2010, 12:52 PM   #7
Ramsey Abdulrahim
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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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Old 04-16-2010, 03:51 PM   #8
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
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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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Old 04-23-2010, 12:37 PM   #9
Ramsey Abdulrahim
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Re: Documentation of Preparation for OCS

SAT 17 APR 2010
Early Afternoon

Strength:
Back Squat: 3x5x225
Bench Press: 3x5x175
Deadlift: 1x5x255

Stamina: 5 sets max rep chinups (2 minute rests between sets): 23, 15, 10, 9, 9


SUN 18 APR 2010
Rest


MON 19 APR 2010
Physical Therapy: Water plyometrics


TUE 20 APR 2010
Early Afternoon

Stamina: Pushups: 18 18 20 20 14 14 16 16


WED 21 APR 2010
Morning

Strength: Back Squat: 3x5x225

Physical Therapy: Water plyometrics

Strength:
Push Press: 1x4x145 1x3x145 2x5x135
Hang Power Clean: 3x3x130

Stamina: Max reps wide grip pullups/chinups (2 minute rest between attempts [pull/chin/pull/chin]): 18 15 8 10

Notes: Seem to be stalling on the push presses.


THU 22 APR 2010
Rest


FRI 23 APR 2010
Early Afternoon

Strength:
Bench Press: 1x4x185 2x5x185
Weighted chinups: 3x55 3x65 3x75 1x85

Notes: Had difficulty squatting so did some sets at reduced weight and did not bother attempting a deadlift; I suspect it is because I have not been eating well the last few days.
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Old 04-30-2010, 02:23 PM   #10
Ramsey Abdulrahim
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Re: Documentation of Preparation for OCS

SAT 24 APR 2010
Physical Therapy


SUN 25 APR 2010
Afternoon

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

Stamina:
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
Afternoon

Stamina:
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
Afternoon

Strength:
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
Rest


FRI 30 APR 2010
Afternoon

Strength:
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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