[h7jb7sg1e]

thanks for asking

got results for SCPD today I bombed it with a 75/100
17K something on the list, so I have no reasonable expectation of that
http://www.suffolkcountyny.gov/civil...Grades2007.pdf

95% for FDNY but they haven't made an official list. Any spot 3,000 or higher is good for FDNY as far as I hear. on the bright side I did want FDNY more cause it is a more noble career, you know your right when your saving someone's life. being a cop you might have many gray days

[h7jb7sg1e]

FDNY exam was Jan 07/ SCPD was Jun 07 got SCPD results today in the mail they were available online since Late Dec 07. got FDNY results in August I believe, not sure though may have been sooner. Not in the FDNY at the moment

[h7jb7sg1e]

Monday, 1/7/08

Overhead Squat
3 x 3 x 45
Snatch 1-RM test
3x - 45, 3x - 95, 3x-115, 3x-135, 1x - 160 + 5 lb PR NEW 1-RM *ugly, really ugly
0x - 165, 0x -165
Clean & Jerk 1-RM test
1x-185, 1x-205, 0x -225 --> tweaked right wrist on this one *20 lbs off PR of 225
Deadlift
3 x 3 x 405 --> lower back getting sore, lots of dynamic and static stretching
Decline Sit-up
3 x 5 x 140 PR... decided to do 3 complete sets with weight before advancing to next weight which is a 10 lb jump (I guess I could hold a 65 lb and a 70 lb dumbbell but that would mess up my balance)
Adjustable Pulley with rope extension *Rotator Cuff exercises*
*5 lbs used for all exercises, both arms
12x - straight arm side raise (rotating thumbs down
12x - external rotation to the sides
12x - external rotation overhead
^^^ Never, ever trying to superset, giantset rotator cuff exercises. On another note, I think this rotator cuff work will dramatically improve my pushing exercises and posture. a 275 bench before the summer would be sweet.

notable idiots in the gym, women and personal trainer who set up at the bench press a milimeter away from where I am doing snatches, also somewhat annoying all the old timers chatting it up, I may have to start using my mp3 player again

[h7jb7sg1e]

FDNY Exam #6019
Score: 96.xxx
List #: 4,2xx

there is a lot of speculation about how far they will go with the list. While there is a chance I will be called from this list my best bet is to finish school, work and stay in shape

[h7jb7sg1e]

WED...1.9.08...70 minutes
Warmup: with some overhead squats, power jump shrugs, power cleans from hip
Hip clean followed by OHP
135 x 1+5x5 (last set only 4 reps)
Power Clean Singles
205 x 1 x 9 (about 90 seconds between sets)
Weighted Dip
100 x 3 x 3 (perfect weight, but shitty station)
Weighted Pull-up
55 x 3 x 1 (too heavy, drop down to 10 or 25 and work my way up)
Cooldown: walk and PNF stretching with towel

I may put olympic lifts on hold and focus on OHP either (3x3 or 5x5)& Power Cleans (1x9 or 3x3) to increase strength and improve technique (especially the 2nd pull)

[h7jb7sg1e]

THU...1.10.08...25 minutes
joint rotations
14x - FlightsBW + 40 lb ankle weights (20 lb each)
14x - Flights BW
joint rotations

bought a pair of All Pro 20 lb ankle weights today, actually they come in singles so I had to buy two. Takes a bit getting used to, a tad uncomfortable on my ankles - go figure. I decided to skip adding the weight vest to get used to to the new addition. It felt like my feet were sliding rather than stepping. I clinked them a bunch of times on the stairs and especially noticed all the forces that act on the ankle when you make sharp turns. I added an identical set at bodyweight to improve my coordination. I will be doing these regularly from now on. Though I won't be doing ankle weights and weight vest together for some time - I need to get accustomed to the ankle weights and have a more fluid natural motion. I did have 10 lb ankle weights before but they were too light even for stairs, I played handball in them as a matter of fact. The 20 pounders feel much heavier but I hope that I'll reach the same degree of strength and coordination with these new weights.

also got some more chalk today & a spare swimcap... nyc lifeguard testing started this month and I had doubletime to make it for this summer

[h7jb7sg1e]

FRI...1.11.08
joint rotations
14x - Flights BW
14x - Flights BW + 100 lb vest
14x - Flights
joint rotations

need to do weights later today and maybe stairs with the ankle weights tonight, yesterday I didn't time myself nor did I today, once a month I am going to time myself with BW + 75 lbs for 14x Flights

[Zerocrew1984]

stupid snatch pr's!

can i do power clean and jerk? is that still ok?

[h7jb7sg1e]

for clean and jerk of course
for snatch you can power snatch or squat snatch
I won't be doing olympic lifts for a bit going to put all my focus on powerlifting, but will be doing OHP and powerclean to be prepared for olympic lifting

[h7jb7sg1e]

didn't get to PM friday workout so doubled up today

MON...1.14.08
ATG Squat
45-5x
135-5x
225-5x
305-3x
305-3x
305-3x
Bench Press (index finger on rings - wide grip)
235-3x
235-3x
235-3x
Conventional Deadlift
425-1x
425-1x
425-1x
425-1x
425-1x
425-0x *grip trouble
425-0x ""
425-0x ""
425-1x
Decline Sit-up
BW-15x
140-5x *Dumbbells
100-5x *Tricep Bar
140-5x *Tricep Bar
^^^this exercise is wack I can't go heavy enough cause its akward on the wrists. Going to do weighted / leg raises or cable crunches instead