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Your last session/workout!

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

  1. 14HOS94

    14HOS94 Member

    Joined:
    Dec 1, 2019
    Posts:
    27
    App Stage:
    Passed PRMC
    Decided to test myself on the PRMC markers again today. Not sure where that score in my sit-ups come from as they‘ve always been a weakness. Any advice on pull ups would be appreciated - hoping to book PRMC for March, waiting for my AFCO to return to work from Christmas.

    First test beginning of November 2019.
    3 PULL UPS TO BLEEP
    36 PRESS UPS TO BLEEP
    37 SIT UPS TO BLEEP

    Second test - 5th December 2019.
    First 1.5 mile - 11:14
    Return 1.5 mile - 10:10
    6 PULL UPS TO BLEEP
    40 PRESS UPS TO BLEEP
    44 SIT UPS TO BLEEP

    Third test - 4th January 2020
    First 1.5 mile - 11:51
    Return 1.5 mile - 9:28
    7 PULL UPS TO BLEEP
    45 PRESS UPS TO BLEEP
    85 SIT UPS TO BLEEP - MAX SCORE :eek:
     
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  2. ALDL9RM

    ALDL9RM Well-Known Member

    Joined:
    Sep 24, 2017
    Posts:
    139
    App Stage:
    Passed PJFT
    Decided in the early of hours of Sunday morning that my feet were a better and faster option home from the local nightclub than a taxi and ruined my new trainers on the 2 and a bit miles home, all phys tho eh?-banghead-
     
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  3. ALDL9RM

    ALDL9RM Well-Known Member

    Joined:
    Sep 24, 2017
    Posts:
    139
    App Stage:
    Passed PJFT
    AM: Gym session working on strength for pull ups

    PM: A shitty bft leaving my confidence knocked. Can think of a million excuses but only one solution - work harder !
     
  4. sharpe

    sharpe Valuable Contributor

    Joined:
    May 14, 2019
    Posts:
    439
    App Stage:
    Parent
    No i honestly disagree, it’s not necessarily working harder. Judging by your posts quite the opposite, you’re obviously really committed to this. Personally I’d reassess your program if you’re not getting results, don’t just keep pushing the same routine
     
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  5. ALDL9RM

    ALDL9RM Well-Known Member

    Joined:
    Sep 24, 2017
    Posts:
    139
    App Stage:
    Passed PJFT
    @sharpe truth be told I’m unwell and my head wasn’t in it, in my head rather than my lungs but I’m only 2 weeks from PRMC so trying to stay positive! Appreciate it though
     
  6. ALDL9RM

    ALDL9RM Well-Known Member

    Joined:
    Sep 24, 2017
    Posts:
    139
    App Stage:
    Passed PJFT
    3 sets of pull ups to failure on beam
    3 sets of weighted pull ups to failure
    Max pull ups on each of grips on pull up rig widest to narrowest 1 min rest between sets
    2 sets 11 negatives with 10kg added
     
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  7. Harry McRunFast

    Harry McRunFast Valuable Contributor

    Joined:
    Dec 1, 2019
    Posts:
    222
    App Stage:
    Passed Interview
    Are you close to 16?
     
  8. ALDL9RM

    ALDL9RM Well-Known Member

    Joined:
    Sep 24, 2017
    Posts:
    139
    App Stage:
    Passed PJFT
    Depends what you mean by close mate, not hitting 16 so not close enough
     
  9. ALDL9RM

    ALDL9RM Well-Known Member

    Joined:
    Sep 24, 2017
    Posts:
    139
    App Stage:
    Passed PJFT
    15 down to 1 press ups with 20 seconds rest between sets
    Rest 2 minutes then 1 back up to 15 with 20 seconds between
    Weighted press ups 10kg 15kg 20kg
    Bench press worked up to 4RM
    Core
     
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  10. RM_Yorkshire

    RM_Yorkshire Active Member

    Joined:
    Jul 3, 2019
    Posts:
    63
    App Stage:
    Passed PJFT
    Gym today.
    15 min cross trainer. (2 min warm up and every min thereafter increased the difficulty by 1)

    straight onto tower, 2500m every 500 metres 10 press ups.

    straight into sled push at 60kg. 5 sets of 20metres.

    Finished with farmers walk with tire 10 metres and then flipped it back. Repeated for 200 metres. And every 20metres 5 shrugs with the tire.

    dripping with sweat by end of it and felt like I had worked!
     
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  11. boogey96

    boogey96 Well-Known Member

    Joined:
    Mar 1, 2016
    Posts:
    84
    App Stage:
    Passed PRMC
    Easing back into it since Hogmanay after a period of serious bevy and eating followed by the man flu!

    Thursday : 10 x 400 metre intervals at a 1:30 lap pace (16km/h) with a 1 minute rest between intervals.

    Friday : Walk up Ben Lomond with a 20lb rucksack, 4 mile walk to the summit at 974m in some pretty honking conditions. 2 hours 15 to summit and 1 hour 45 on the descent, steady pace.

    Rest day today, legs are hanging out :D
     
  12. ALDL9RM

    ALDL9RM Well-Known Member

    Joined:
    Sep 24, 2017
    Posts:
    139
    App Stage:
    Passed PJFT
    Last proper session before PRMC
    4 sets pull ups to failure
    3 sets weighted pull ups 10 kg to failure then 5 kg to failure
    4 sets x 10?negatives no weight added 25kg added 16 kg added then 10 slow as possible
     
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  13. RM_Yorkshire

    RM_Yorkshire Active Member

    Joined:
    Jul 3, 2019
    Posts:
    63
    App Stage:
    Passed PJFT

    Good Luck with PRMC mate! Sure you'll smash it - let us know how it goes!
     
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  14. ALDL9RM

    ALDL9RM Well-Known Member

    Joined:
    Sep 24, 2017
    Posts:
    139
    App Stage:
    Passed PJFT
    Decided that whichever way it goes, I’ll be writing a diary because for me they are up there with the best parts of this site
     
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  15. RM_Yorkshire

    RM_Yorkshire Active Member

    Joined:
    Jul 3, 2019
    Posts:
    63
    App Stage:
    Passed PJFT
    Last Night Session (after 5hour car drive)

    2500m row - 10 press ups every 500

    Sprints on Spin: 500m (30 se rest) , 400m (30 sec rest) etc etc down to 100 m

    10 Mins on Cross Trainer keeping heart rate between 160&170. Every even minute increase difficulty by 2. Every odd minute increase difficulty by 1.

    finished with 20 flights on stepmill.

    In for about 45 minutes. Was on fatigued legs from a 10 mile mountain walk on Saturday. All good stuff.
     
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  16. RM_Yorkshire

    RM_Yorkshire Active Member

    Joined:
    Jul 3, 2019
    Posts:
    63
    App Stage:
    Passed PJFT
    Smaller session today similar to last night.

    rower 2500 with press ups every 500.

    Cross Trainer level 7 flat out for 5 min

    bike same as last night. 500,400 - 100 with 20 second rest this time.

    finished with some jump squats.

    not quite as intense and no running at moment as trying to sort Knee before PRMC, but still worked up a sweat and got a decent session on even though it was only 25-30 min.
     
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  17. RM_Yorkshire

    RM_Yorkshire Active Member

    Joined:
    Jul 3, 2019
    Posts:
    63
    App Stage:
    Passed PJFT
    No chance to get to gym tonight so a home workout.

    15 Min AMRAP

    5 pull ups
    10 press ups
    15 prisoner squats
     
  18. sharpe

    sharpe Valuable Contributor

    Joined:
    May 14, 2019
    Posts:
    439
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    Parent
    What are prisoner squats and is soap involved??
     
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  19. RM_Yorkshire

    RM_Yorkshire Active Member

    Joined:
    Jul 3, 2019
    Posts:
    63
    App Stage:
    Passed PJFT
    Sadly no soap needed.

    just hands on your head, stops you swinging your arms for momentum & so the focus is solely on legs.
     
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  20. boogey96

    boogey96 Well-Known Member

    Joined:
    Mar 1, 2016
    Posts:
    84
    App Stage:
    Passed PRMC
    Rich Froning Engine builder today!

    5 min run @ 14.5kph
    5 min spin @ 32kph
    5 min run @ 14.5 kph
    5 min spin @ 32kph

    2 min rest

    (All at same pace as round 1)

    4 min run
    4 min spin
    4 min run
    4 min spin

    2 min rest

    (Same pace again)

    3 min run
    3 min spin
    3 min run
    3 min spin

    Covered about 6k total running and 14k on the bike in 48 minutes of work. The alternation keeps the boredom away and allows you to really push it every round. Pain cave but enjoyable!

    Try to keep the pace right the way through, this is killer. Runs all done on treadmill at 1.5% incline. Pace should be uncomfortable and bit of a hang out but not 100% or you’ll fatigue too early.
     
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