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Your last session/workout!

Discussion in 'Training Plans and Diet Suggestions' started by m2013, Feb 13, 2014.

  1. ALDL9RM

    ALDL9RM Member

    Joined:
    Sep 24, 2017
    Posts:
    107
    App Stage:
    Passed PJFT
    Yesterday was a steady, recovery 3 miler 8:40 min mile

    This morning was weighted, assisted, normal and negative pull ups ended with a bit of arms because biceps are the most important muscle;) and expect to cover a good few miles tonight while out hunting
     
  2. ALDL9RM

    ALDL9RM Member

    Joined:
    Sep 24, 2017
    Posts:
    107
    App Stage:
    Passed PJFT
    Mock BFT tonight felt awful after a weekend of a lot of booze and not a lot of sleep. Just scraped a pass so going on an alcohol ban till my PRMC-banghead-
     
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  3. ALDL9RM

    ALDL9RM Member

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    App Stage:
    Passed PJFT
    1.5 miles - 10.38
    Minute rest
    1.5 miles - 11.02
    Lack of training recently due to being ill and a few bad training sessions had knocked my confidence in my phys levels, so this run feeling honestly about 7/10 difficultly has made my confidence sky rocket:D
     
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  4. 14HOS94

    14HOS94 New Member

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    Dec 1, 2019
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    App Stage:
    Passed Medical
    After work session today. Thought I’d check my progress after 3 weeks of following Sean Lerwin’s plan.

    1.5 mile - 11 min 14 seconds
    1 minute rest
    1.5 mile - 10 min 10 seconds

    10 minute drive to the gym

    Best effort (strict to the beep) -
    6 Pull Ups
    40 Press Ups
    43 Sit Ups

    Run out on the first mile was probably too fast. Pleased with pull up progress just about got 3, 3 weeks ago. Press ups increased by 3 and sit ups by 5. A lot of work to do on sit ups! We keep going!
     
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  5. ALDL9RM

    ALDL9RM Member

    Joined:
    Sep 24, 2017
    Posts:
    107
    App Stage:
    Passed PJFT
    AM - Started with pull up test, hit a new PB of 12 which was good, then did a few sets weighted pull ups and a few sets of max pull ups. Lots of press up work and worked up from 50 kg bench up to 80 kg with max reps pull ups in between bench sets.

    PM - 40 KG back squat 10 reps strict press ups 10 reps, down to 1 rep of each minimal rest. Deadlifts worked from 60 kg 10 reps lunges 20 reps up to 100 kg deadlift 20 lunges. 6 x 400m intervals on the treadmill to finish
     
  6. Harry McRunFast

    Harry McRunFast Member

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    Dec 1, 2019
    Posts:
    104
    App Stage:
    Passed Interview
    • 150 push ups with 5kg on my back (5x30).
    • 90 push ups, superset of 6/6/6 incline/10kg plate/bodyweight (5sets)

    Additional chest, triceps & shoulders work.
    ____________

    • Core circuit, 3 sets:
    • 30 RM sit ups (feet not fixed)
    • 30 Russian twist with 10kg plate,
    • 1 min plank,
    • 1 min side plank (right side then left side)
    • 1 min of that exercise with your feet 6 inches off the floor and your head off the floor (anyone know a name?).
    ____________
    • Straight leg captains chair raises with 8kg in feet (3x12)
    • 3x12 cable wood choppers

    Phew. Glad that’s over!
     
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  7. ALDL9RM

    ALDL9RM Member

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    Run up to the top of whernside and back down, highest peak in yorkshire so the ice in the top 3rd Definetly slowed me down a bit! 8 miles with probably about 1 mile covered sliding off my feet onto my *text deleted*-banghead-
     
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  8. ALDL9RM

    ALDL9RM Member

    Joined:
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    Posts:
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    App Stage:
    Passed PJFT
    Tuesday AM - lots of press up and pull up work
    Tuesday PM - big stinking leg session constant work throughout

    Wednesday AM - Lots of ab / sit up work as these are my weakest part of my phys and need to stop neglecting this

    Wednesday PM - BFT on super sore legs
    1.5 mile - 12.06
    1 minute
    1.5 mile - 10.36 : didn’t expect much due to how buggered my legs were feeling if I’m honest
     
  9. RM_Yorkshire

    RM_Yorkshire New Member

    Joined:
    Jul 3, 2019
    Posts:
    48
    App Stage:
    Passed PJFT
    4.5 Mile run last night. Road running and included some hills. Now got a pain in my knee! Hate running on the road!

    This mornings gym session:

    10 mins HIIT on the rowing machine.

    Clean & Jerk - 15 Reps X 4 Sets. Weight increase on last two sets.

    Kettlebell Shoulder Press - 15 x 4 sets

    Kettlebell swings - 15 x 4 sets

    Bag shoulder press - 10 reps after each kbell swing.

    Hanging leg raises x 50

    Russian Twists x 50

    Will continue today with around 150 push ups throughout the day.
     
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  10. dudley21

    dudley21 New Member

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    Oct 29, 2019
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    Not Applied Yet
    Following Sean Lerwills pass the Prmc plan.

    Today's session

    Gainers, Leg Endurance circuit
     
  11. ALDL9RM

    ALDL9RM Member

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    App Stage:
    Passed PJFT
    Any good?
     
  12. dudley21

    dudley21 New Member

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    Oct 29, 2019
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    Not Applied Yet
    The pass the Prmc book is worth every bloody penny.

    I've only been doing it for 5 weeks and my RMFA scores have gone through the roof. Leg Endurance has as well. (not quite sure about my BFT time though as I've not been able to run for 4 weeks with shin splints. Running again soon though)
     
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  13. ALDL9RM

    ALDL9RM Member

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    Passed PJFT
    2 rounds as unbroken as possible. Holy forearms
     

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  14. Jaykay2343

    Jaykay2343 Royal Marines Commando

    Joined:
    Feb 9, 2016
    Posts:
    499
    Lads, what you are doing is hoofing.

    However, because I have passed out, my last session was:

    10x pints,
    3x jaegers,
    2x ciders,
    2x glasses of champagne,
    1xkebab,
    11x happy sticks (cigarettes)

    You are driving hard now, you are giving it everything to try and pass prmc/start RT ... Trust me lads, give it everything and you will succeed, and your end goal is to pass out, join a unit, and do what I have done as said above on a random weekday and be good to go for the next day!

    Train hard, work harder, play easy!
     
    • Hoofin Hoofin x 4
    • Winner Winner x 1
  15. Jaykay2343

    Jaykay2343 Royal Marines Commando

    Joined:
    Feb 9, 2016
    Posts:
    499
    ....what I put before, I meant as, that you are giving it everything now, to pass prmc, or to get through RT,

    What I mean by it is, that once you have passed all that, you have shown what you can do, by passing 32 weeks Commando training, this is what a typical week night consists of.

    You have proved you can join the club, and get the green beret,so you won't be getting t.h.r.a.s.h.e.d left right and extra like you will in RT and unit life is different.

    Work hard, play harder.
     
    • Hoofin Hoofin x 2
  16. ALDL9RM

    ALDL9RM Member

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    Posts:
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    App Stage:
    Passed PJFT
    Christmas day AM - steady 4 miles to get some fresh air to get rid of the hangover from christmas eve
    PM - too much food and drink-vomit-
    Today - 1.5 m 11:31, hill sprints in land of nod (if you know then you know how *text deleted* this is) 1.5m 9:54
    Also more food and a lot more drink tonight, Merry Christmas!
     
  17. ALDL9RM

    ALDL9RM Member

    Joined:
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    Posts:
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    App Stage:
    Passed PJFT
    BFT
    1.5 m 10.55
    1 min
    1.5 m 10.34
     
  18. StrSam

    StrSam Member

    Joined:
    Feb 15, 2019
    Posts:
    118
    App Stage:
    Passed PRMC
    Little tip I think was helpful for me:
    For prmc, the time for the first run is ALWAYS 12:30. The pti usually runs around 7 min/mil and then walks for a bit and then runs double again etc etc. So try and get the first time to exactly 12:30 if you want to replicate the bft exactly.
    Not too big of a deal either way though!
     
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  19. Harry McRunFast

    Harry McRunFast Member

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    Dec 1, 2019
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    So it’s not a continuous 1.5 mile at 8:20 pace... interesting. Wonder why that is?

    Workout:

    AM Run
    8.25 miles, 1:02:35, 7:35 / mile avg pace.

    PM,
    gym... when the bus gets here... -banghead-
     
    Last edited: Dec 30, 2019
  20. StrSam

    StrSam Member

    Joined:
    Feb 15, 2019
    Posts:
    118
    App Stage:
    Passed PRMC
    I mean it could've just been that particular PTI's method of running the bft (I had him for both of my prmcs) but yeah no idea!