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Old 08-28-2009, 08:07 PM   #21
Cory Vines
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Thursday, 27 August 2009

Evening PT
8-mile Ruck March
-ACUs, Boots, ~45# Ruck, ~10# FLC, M249 SAW ~17# (switched to M4 after 4 miles)
-Terrain: Lots of hills, quite muddy at the bottom of the hills
-Total Time - 2hrs 8min (16 min/mi)

Notes
-I used the chest and weight straps, which made the weight feel much better on my shoulders and back, even with the SAW.
-The waist straps ended up rubbing my hip bones on either side raw. Not sure how I can insure that doesn’t happen on the 10 miler, but if I can’t figure out a way to stop that I will have to stop using the waist belt.
-I used my better boots this time and I only had 3 blisters at the end of the ruck. I am thinking about tring a different pair of sox to alleviate the blisters.
-All in all, still uncomfortable, but much better than the 6 miler.
-Didn’t have PT Thursday or Friday morning and I didn’t make it to the gym, taking one more day to recoup.
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Old 08-29-2009, 07:30 AM   #22
Cory Vines
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Saturday, 29 August 2009

Strength
Back Squat – 45 x 5, 75 x 5, 95 x 5, 115 x 3, 135 x 3, 155 x 3, 170 x 8
(2 min rests, 3 min before last set)

Notes
-Wendler’s 5/3/1 program Day 4, Week 2
-Dropped accessory work b/c I am still feeling the ruck march.
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Old 09-02-2009, 02:10 AM   #23
Cory Vines
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Monday, 31 August 2009
BWT = 182

Morning PT
Combatives Level 1 Drills Certifications

Strength
Bench Press - 65 x 5, 85 x 5, 105 x 3, 135 x 5, 150 x 3, 170 x 5
(2 min rests, 3 min before last set)
Deadlift - 95 x 5, 135 x 5, 155 x 3, 180 x 5, 205 x 3, 230 x 6
(2 min rests, 3 min before last set)
Chin-ups - 5,5,4
Medball Abs - 5 sets of 10 reps
Explosive Push-ups - 3 x 30s for max reps

Notes
-Wendler’s 5/3/1 program Day 1, Week 3
-Combined Days 1 and 2 to save time this week, to work on homework assignment.
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Old 09-02-2009, 02:11 AM   #24
Cory Vines
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Tuesday, 1 September 2009

Morning PT
Combatives Level 1 Clinch Drill (i.e. - get punched in the face)
-Done with Combatives Level 1 Training
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Old 09-07-2009, 12:32 PM   #25
Cory Vines
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Wednesday, 2 September 2009

Morning PT
Abdominal Circuit, 5 rounds
-20 Sit-ups
-20 V-ups
-20 Single Limb V-ups, alt.
-5 Hanging Leg Raises
4 for the Core

Strength
Military Press – 45 x 5, 65 x 5, 75 x 3, 90 x 5, 100 x 3, 110 x 5
(2 min rests, 3 min before last set)
Back Squat – 45 x 5, 75 x 5, 95 x 5, 115 x 3, 155 x 5, 165 x 3, 180 x 7
(2 min rests, 3 min before last set)
Pull-ups – 3, 3, 2, 2, 2, 2, 2, 2, 2, 2
(1 min rests

Notes
-Wendler’s 5/3/1 program Day 2, Week 3
-Last day of 1st cycle.
-Going to skip the de-load week and start lifting only 2 days per week so I can fit it in on the weekends, due to time in the field the next 3 weeks.
-Increase Training Maxes for next cycle by 10 lbs for Squat and Deadlift and 5 lbs for Military Press and Bench Press.
-The only assistance work next cycle will be pull-ups and chin-up.
-During the week I will be focusing on upper and lower body muscular endurance in my down time.

Cycle PRs
Back Squat: 175 x 11 (Est. 1RM = 239)
Bench Press: 160 x 8 (Est. 1RM = 203)
Military Press: 110 x 5 (Est. 1RM = 128)
Deadlift: 220 x 8 (Est. 1RM = 279)
*-Est. 1RMs calculated using the formula in Wendler's e-book.
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Old 09-07-2009, 12:37 PM   #26
Cory Vines
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Thursday, 3 September 2009

Morning PT
6-Mile Run in 45:49

Notes
-PR for me on 6 mile run
-7:38 min/mi pace, good enough for Ranger School
-Did not get winded, but legs began to get sore during run
-Need to work on lower body muscular endurance to improve on these long runs, as well as the upcoming ruck marches
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Old 09-07-2009, 05:37 PM   #27
Cory Vines
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Monday, 7 September 2009

Strength
Back Squat – 45 x 8, 80 x 5, 100 x 5, 120 x 5, 130 x 5, 150 x 5, 170 x 13
(2 min rests, 3 min before last set)
Bench Press – 45 x 8, 75 x 5, 90 x 6, 110 x 5, 120 x 5, 135 x 5, 155 x 10
(2 min rests, 3 min before last set)
Pull-ups – 6, 5, 4
(2 min rests)

Notes
-Wendler’s 5/3/1 program Day 1, Week 1, Cycle 2
-Just got back from a 4 day weekend, felt rested and recovered.
-Will be in the field all week, so next workout won’t be till Friday.
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Old 09-13-2009, 09:35 AM   #28
Cory Vines
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Tuesday, 8 September 2009

Morning PT
-Run 15 min out and 15 min back in ACUs and Running Shoes.
-50 Chin-ups (as many reps as needed)
-100 Push-ups (as many sets as needed)
- 4 for the Core
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Old 09-13-2009, 09:37 AM   #29
Cory Vines
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Wednesday, 9 September 2009

Morning PT
10 Mile Ruck March
-ACUs, Boots, ~45# Ruck, ~10# FLC, M249 SAW ~17# (switching back and forth to M4)
-Terrain: hilly, but it was entirely on asphalt making it easier
-Total Time - 2hrs 30min (15 min/mi)

Notes
-I didn’t use waist strap this time and it made the ruck a little easier due to my hips being rubbed raw last time.
-My heel was rubbed raw, but it didn’t affect my ruck march. It was just uncomfortable for the remainder of the week. It was recommended to me to put heel cups in my boots to alleviate this problem, and possibly a liner sock.
-All in all, the 12 miler in 2 weeks should suck but it should not be a problem.
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Old 09-13-2009, 09:38 AM   #30
Cory Vines
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Thursday, 10 September 2009

Morning PT
Light Upper Body Session
-Chin-ups – 6, 4, 4
-Push-ups – 10, 10, 10
-Dips – 10, 10, 10
-Flutterkicks – 25, 25, 25
~20 minutes

Notes
-Did Advanced Land Navigation that night. It wore my feet down a little more because they were not completely healed from the ruck march.
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