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Old 09-23-2019, 13:56   #451
Tandem
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Only my second run back after pulling my hamstring around two months ago and taking the time to heal it, still tender but making good strides.

3 miles at 23:56, I was hurting and hating every minute of that last mile. I know the cardio will come back, but that was not fun.
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Old 09-27-2019, 22:37   #452
Landslide
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Removed.

Last edited by Landslide; 07-31-2020 at 12:33.
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Old 09-28-2019, 00:04   #453
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Don’t f’ing quit!
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Old 10-27-2019, 14:27   #454
Landslide
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Removed.

Last edited by Landslide; 07-31-2020 at 12:34.
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Old 10-28-2019, 12:02   #455
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Landslide: Outfuckingstanding. Congrats on your Selection.

Keep your eye on the SFQC bubble going forward... just as you previously have.

Go forth and do great things.
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Old 10-29-2019, 12:43   #456
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Quote:
Originally Posted by Landslide View Post
Followed this advice and I was selected.
Fantastic! Do not lose sight of your near goals. Complete them as they come to you. Do not just look at graduation as there are speed bumps along the way.
And don’t f’ing quit.
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Old 11-03-2019, 13:41   #457
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Yesterday
2hr ruck @ 65# wet. Then 400m lunges

Today
15 rounds
Deadlift 6 @ 130%bw
20 sec rest
Pullups 6

Then
10 rounds
Lat pulldown triangle grip 9 @85%bw
Cable rope lat flexion 18@60%bw

Then
40 min run @ bottom of zone4 heart rate with polar h10

I'm 5'11 @ 218lb

Last edited by slippery_squid; 11-15-2019 at 12:49.
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Old 11-15-2019, 08:58   #458
Rackem88
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Yesterday
8 mile ruck, 45lb dry, 10lb sledgehammer carry, natural walking, 1:58:52, Avg.HR~130

Boots: Garmont NFS w/ Sole insoles
Ruck: Alice frame, hellcat mod, Sorinex load carrier
Overall: Felt comfortable for most of it although developed some heel blisters despite the moleskin. Going to try some different methods such as Hike goo and may take plastic heel cup out of boots.
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Old 11-15-2019, 09:05   #459
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Also work on getting that time down. You are too close to the minimum.
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Old 11-15-2019, 09:15   #460
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Yessir, right now pushing distance more than pace but I am confident that I can get my time down before I leave. Trying to get my feet right as well.
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Old 11-15-2019, 17:41   #461
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Run
10min w/u jog
16min Tempo, 7:50 pace
10 c/s jog

Lift
Press 5x8x95
Lat pull down 5x8x105
Jump squat 5x8x35
Nordic curls(assisted) 3x8xgreen band
Situps 5x20

Legs felt like cement from lift on Wednesday but feet are in good condition from ruck yesterday.
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Old 11-19-2019, 14:29   #462
Rackem88
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Saturday
Run 5mi, 9:30 pace, easy run working on some distance

Monday
Upper body lift
-Bench 6x12x160lb
-Cable rows 6x12x100lb
Running
-Sprints

Tuesday
Ruck 60min, 70lb dry/10lb hammer
-working on progressing weight

30min Bike erg for some extra cardio and to loosen up the legs for tomorrow
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Old 11-20-2019, 11:45   #463
Davecgar
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Long time stalker of this site, reading and researching for years. I have been training on and off for the last year with programs like Get Selected!, SELECTED!, THOR3 14-week Program, and Stew Smith's Special Forces workout program. From my training I thought all of them were amazing programs, but personally saw the most improvement during the THOR3 Program.

Going to my first SF recruiting brief and SFRE event in December.

I have mostly been focusing on getting my run and ruck times down, specifically my rucking without running because I was rucking with a run-walk-run method every time and ended up hurting my back, but took my time to heal and learned my lesson to only ruck run when necessary.

2 mile run: 13:29, 6:45 min/mi pace
5 mile run: 38:10, 7:37 min/mi pace
6 mile ruck: 1:21:39, 13:37 min/mile pace only fast walking
10 mile ruck: 2:13:32, 13:20 min/mile pace only fast walking

Rucks with Alice pack @ 55# dry. Never done any rucks with a sledge hammer but plan to pick up an 8lb one and use it for my training after gaining the tip from this forum.
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Old 11-20-2019, 13:45   #464
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Wednesday
Run
10min w/u, 18min tempo (7:43), 10min c/d

Lift
Squat 5x12
RDL 5x12
Pushups 6x20
Pull-ups 6x7

Adapting to volume and legs felt much better for tempo run today.
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Old 11-20-2019, 17:03   #465
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Quote:
Originally Posted by Davecgar View Post
Long time stalker of this site, reading and researching for years. I have been training on and off for the last year with programs like Get Selected!, SELECTED!, THOR3 14-week Program, and Stew Smith's Special Forces workout program. From my training I thought all of them were amazing programs, but personally saw the most improvement during the THOR3 Program.

Going to my first SF recruiting brief and SFRE event in December.

I have mostly been focusing on getting my run and ruck times down, specifically my rucking without running because I was rucking with a run-walk-run method every time and ended up hurting my back, but took my time to heal and learned my lesson to only ruck run when necessary.

2 mile run: 13:29, 6:45 min/mi pace
5 mile run: 38:10, 7:37 min/mi pace
6 mile ruck: 1:21:39, 13:37 min/mile pace only fast walking
10 mile ruck: 2:13:32, 13:20 min/mile pace only fast walking

Rucks with Alice pack @ 55# dry. Never done any rucks with a sledge hammer but plan to pick up an 8lb one and use it for my training after gaining the tip from this forum.
Good work man, I’m chasing down those numbers as well. The hammer doesn’t really slow you down that much, just something you have to get use to as its harder to swing both arms.
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