I wrote last month about my new set of goals and how I'm re-focusing my running and general workout strategy. I'm not sure if strategy is the right way to put it, but let's go with that, shall we?
My brother Andy, put me on a 6 week progression workout that involved high weight, complex lifts (squat, deadlift, bench press, and overhead press) interspersed with core workouts, rowing, air assault bike sprints, and my normal easy group runs. Mila did most of the workouts with me.
At the beginning of January, I set my baselines:
Bench (7 reps) 125 pounds
Overhead Press (7 reps) 90 pounds
Squat (1 rep) 285 pounds
Deadlift (1 rep) 275 pounds
I also had to take a practice Air Force PT test. Here's how it turned out:
43 push ups (1 minute)
54 crunches (1 minute)
10:50 1.5 mile run
We had fun doing the workouts and I was able to do 90-95% of the schedule. There were a couple days when illness, time, or lack of equipment forced me to skip.
I didn't do any specific pt test training workouts. Honestly, I probably did 30 push ups and 0 crunches in the whole 6 weeks. I wanted to see what the results of this workout plan would be. There were setbacks, for sure. Days when I couldn't hit the lifts I was supposed to or even had to drop weight. However, as Anderson Silva would say, "Is normal."
I never tried to figure my one rep max at the end of 6 weeks (maybe I should) but here are the results of the last workouts:
Squat (3 sets of 5) 290 pounds
Deadlift (1 set of 5) 275 pounds
Over head press (3 sets of 5) 105 pounds
Bench Press (3 sets of 5) 145 pounds
So, I made some progress. I kept going on some runs, but mostly for the social aspect of group runs. After our last lifting workouts, I went on what was supposed to be our longest training run for the Crazy Desert. We were shooting for 20, but settled for 14 after Jon's foot started bothering him. We figured that it was better to be safe than sorry.
A couple days later I gave myself an Army PFT (2 minutes push ups, 2 minutes sit ups, 2 mile run) with an added set of pull ups. There's a possiblilty that I'll have to take one for something in a couple months so that's where my new set of goals comes in.
Anyway, here's how that broke out:
Push ups: 47 (stopped short after my triceps started seizing up)
Sit ups: 81
Run: 14:29 (I definitely felt the 14 miles in my legs)
Pull ups: 5
A few days later, I took my annual Air Force test. Of course, the night before I went for a shakeout run and... I fell down.
After not training specifically for it, my scores ended up being:
Push ups: 52
Crunches: 55
1.5 mil run: 10:38
Not too shabby. Thanks to Dr. Andy Boyce (check out his IG @core1chiro and Core 1's website) for the training plan and idea.
Quickly, my goals for that Army PFT would get me a 280-290 (65-70 push ups, 71 sit ups and 14-14:24 on the run plus 8-10 pull ups) I've got my plan worked out with some advice from the good doctor. And, of course, y'all are welcome to join in with me. Except for the falling down part. Don't do that.
My brother Andy, put me on a 6 week progression workout that involved high weight, complex lifts (squat, deadlift, bench press, and overhead press) interspersed with core workouts, rowing, air assault bike sprints, and my normal easy group runs. Mila did most of the workouts with me.
 |
| she almost looks bored with that amount of weight |
Bench (7 reps) 125 pounds
Overhead Press (7 reps) 90 pounds
Squat (1 rep) 285 pounds
Deadlift (1 rep) 275 pounds
I also had to take a practice Air Force PT test. Here's how it turned out:
43 push ups (1 minute)
54 crunches (1 minute)
10:50 1.5 mile run
We had fun doing the workouts and I was able to do 90-95% of the schedule. There were a couple days when illness, time, or lack of equipment forced me to skip.
 |
| This one was for Jon |
Squat (3 sets of 5) 290 pounds
Deadlift (1 set of 5) 275 pounds
Over head press (3 sets of 5) 105 pounds
Bench Press (3 sets of 5) 145 pounds
So, I made some progress. I kept going on some runs, but mostly for the social aspect of group runs. After our last lifting workouts, I went on what was supposed to be our longest training run for the Crazy Desert. We were shooting for 20, but settled for 14 after Jon's foot started bothering him. We figured that it was better to be safe than sorry.
 |
| Cliff and Jon figuring out where to go |
 |
| Jon making a friend |
 |
| Horse Trough |
 |
| Oh hi |
 |
| coming in for a break (Photo Credit: Jammie Preiser) |
 |
| getting started (photo credit: Jammie Preiser) |
 |
| One of the best parts about trail running is that it's perfectly OK to walk the hills (photo credit: Jammie Preiser) |
Anyway, here's how that broke out:
Push ups: 47 (stopped short after my triceps started seizing up)
Sit ups: 81
Run: 14:29 (I definitely felt the 14 miles in my legs)
Pull ups: 5
 |
| the backwards hat makes me run faster (photo credit: Milagros Boyce) |
A few days later, I took my annual Air Force test. Of course, the night before I went for a shakeout run and... I fell down.
After not training specifically for it, my scores ended up being:
Push ups: 52
Crunches: 55
1.5 mil run: 10:38
Not too shabby. Thanks to Dr. Andy Boyce (check out his IG @core1chiro and Core 1's website) for the training plan and idea.
Quickly, my goals for that Army PFT would get me a 280-290 (65-70 push ups, 71 sit ups and 14-14:24 on the run plus 8-10 pull ups) I've got my plan worked out with some advice from the good doctor. And, of course, y'all are welcome to join in with me. Except for the falling down part. Don't do that.
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