PC plod's log - Huge in a Hurry

kingkop182 · 08-12-2009, 03:19 PM

Some of you may remember that I had a bit of a career decision to make a while back. I'm pleased to say that it's made and I joined the U.K Police Force. I've taken a paycut but I'm still fairly comfortable; once I finish my 2 yrs probation the opportunities are endless. I hope to go into CID (plain cloths detective) but that's all in the future.

My feet haven't touched the ground since I started so i've only been dropping in on the forum sporadically (as has been my training).

Now things are settled it's time for a new log.

kingkop182 · 08-12-2009, 03:20 PM

Huge in a Hurry - Get Ready (A)

Week 1 (1)
Rep Range (Heavy 6-8 Rep Max)

Straight Set 1 = Mid Cable Row
8X77lbs
8X99lbs
8X110lbs
1X121lbs

Straight Set 2 = Assisted Dips
8X60
8X67.5
5X67.5
4X67.5

Straight Set 3 = DB Split Squat
Right Leg (Left Leg)
8 (7) X 44lbs
6 (8) X 44lbs
8 (6) X 44lbs
0 (3) X44lbs

Notes

Nice to be back in the gym.

The mid cable rows felt very strange, I could have used much more in a seated position but doing this way creates real stability issues.

The idea is to do a set number of reps total (in this case 25) but there are no set/rep prescriptions. The idea is you pick a weight that fits into the rep range (this case heavy 6-8 ) and complete as many reps as possible without going over the upper rep range. As soon as form begins to drop away you have to stop, rest and repeat until you hit total rep target.

It's very strange, that in the past I've conditioned myself to push an extra rep(s) out but here as soon as you feel the tempo slow you drop the weight.

stingo · 08-12-2009, 03:54 PM

I didn't know you started a log.... *subscribed*

Nice to see you back to it.

kingkop182 · 08-15-2009, 02:50 PM

Huge in a Hurry - Get Ready (B)

Week 1 (2)
Rep Range (Medium 10-12 Rep Max)
Reps= 35

Straight Set 1 = Underhand Lat Pulldown
10X100lbs
9X100lbs
7X100lbs
7X100lbs
2X100lbs

Straight Set 2 = Sanding Shoulder Press
8X44lbs
6X44lbs
8X44lbs
8X44lbs
5X44lbs

Straight Set 3 = Deadlift
9X132lbs
6X132lbs
7X132lbs
6X132lbs
7X132lbs

Notes

Putting the deadlifts at the end is taxing on the CNS to say the least.

kingkop182 · 08-15-2009, 02:52 PM

Quote:

Originally Posted by stingo

I didn't know you started a log.... *subscribed*

Nice to see you back to it.

Thanks, Tom.

I know you'll break through your current plateau - you've come a very long way.

Phaedrus49er · 08-16-2009, 04:51 AM

Congrats on the new gig. I'll go ahead and make the inevitable American joke of likening you to the movie Hot Fuzz. There, no one else can do it

L'ilJ · 08-16-2009, 05:15 AM

Hey, that's great news. Congratulations! Good luck with your training!

kingkop182 · 08-16-2009, 04:41 PM

Cheers guys

kingkop182 · 08-17-2009, 03:18 PM

Huge in a Hurry - Get Ready (C)

Week 1 (3)
Rep Range (Light 20-22 Rep Max)
Reps= 50

Straight Set 1 = Low cable rope row
18X66lbs
18X66lbs
14X66lbs

Straight Set 2 = Push Up
B/WX18
B/WX13
B/WX13
B/WX6
8X44lbs
5X44lbs

Straight Set 3 = Squat
14X67lbs
15X67lbs
11X67lbs
10X67lbs

Notes

Very quick this one, under 30 mins including warm up.

The idea of stopping as speed begins to fade is a strange feeling, taking the squats for example - I slowed around the 14-15 rep mark yet I know at such a light weight I could have pushed through atleast another 8 reps.

stingo · 08-18-2009, 02:49 PM

Whoa, I missed that first part there - many congrats on getting in!

kingkop182 · 08-18-2009, 04:08 PM

Cheers Tom.

kingkop182 · 08-18-2009, 04:13 PM

15 Metre Bleep Test

Warm up to level 4 (as per Police Policy)

Rest 1 min

All out attempt = 7.6

Rest 5 mins

All out attempt = 7.1

kingkop182 · 08-19-2009, 02:58 PM

Steady State Run

2 X 15 min runs

Notes
I hate steady state but it's what we've advised to do so i'm doing it

kingkop182 · 08-20-2009, 04:23 PM

15 Metre Bleep Test

Warm up to level 4 (as per Police Policy)

Rest 1 min

All out attempt = 7.8 +0.2 (2 shuttles / 30 metres)

Rest 5 mins

All out attempt = 7.6 +0.5 (5 shuttles / 75 metres)

RedLefty · 08-20-2009, 04:39 PM

Are you armed yet?

kingkop182 · 08-20-2009, 05:14 PM

Quote:

Originally Posted by RedLefty

Are you armed yet?

I completed the PSP (personal safty program) a few weeks ago and so have been given my belt, baton and handcuffs etc. We were also exposed to CS incapacitant spray and we will be given that once we go operational in 5 months.

Unless you join the armed response unit, U.K officers are not gun trained but there is a pilot within my force for tazers to be issued to officers with 2+ yrs service.

RedLefty · 08-20-2009, 07:06 PM

Holy crap you wouldn't last 10 minutes in my neighborhood! Oh for a place/time when our police didn't have to be packin'.

kingkop182 · 08-25-2009, 01:56 PM

Huge in a Hurry - Get Ready (A)

Week 2 (1)
Rep Range (Heavy 4-6Rep Max)

Straight Set 1 = Mid Cable Row
6X121bs
6X121bs
6X121lbs
6X121lbs
1X121lbs All at 121lbs

Straight Set 2 = Assisted Dips
6X67.5
6X67.5
6X67.5
5X67.5
2X67.5

Straight Set 3 = DB Split Squat
Right Leg (Left Leg) 8 (7) X 44lbs
6 (8) X 44lbs
8 (6) X 44lbs
3 (4) X44lbs

kingkop182 · 08-27-2009, 11:49 AM

15 Metre Bleep Test

Warm up to level 4 (as per Police Policy)

Rest 1 min

All out attempt = 7.8
Rest 5 mins

All out attempt = 7.7

kingkop182 · 08-27-2009, 11:52 AM

Tomorrow is our first fitness assessment. It's a basic one which consists of two stages.

1. I need to complete the 15 metre bleep test to level 5.4 - my aim is 8 which is 0.2 further than i've done before in kit.

2. I need to push/pull 35kgs for 3 reps each (no worries there)

stingo · 08-27-2009, 05:06 PM

Looks like you'll pass with flying colors.

kingkop182 · 08-28-2009, 10:40 AM

Quote:

Originally Posted by stingo

Looks like you'll pass with flying colors.

Just got back;

Bleep test of 8.3

(complete with a puke in the toilets afterwards).

stingo · 08-29-2009, 10:00 AM

I'd say that's worth a few bleeps.

kingkop182 · 09-06-2009, 01:20 AM

Huge in a Hurry - Get Ready (B)

Week 2 (2)
Rep Range (Medium 10-12 Rep Max)
Reps= 35

Straight Set 1 = Underhand Lat Pulldown
10X100lbs
10X100lbs
7X100lbs
7X100lbs
1X100lbs

Straight Set 2 = Sanding Shoulder Press
8X44lbs
6X44lbs
8X44lbs
8X44lbs
5X44lbs

Straight Set 3 = Deadlift
9X132lbs
7X132lbs
7X132lbs
6X132lbs
6X132lbs

kingkop182 · 09-06-2009, 01:26 AM

Huge in a Hurry - Get Ready (C)

Week 2 (3)
Rep Range (Light 20-22 Rep Max)
Reps= 50

Straight Set 1 = Low cable rope row
19X66lbs
20X66lbs
11X66lbs

Straight Set 2 = Push Up
B/WX18
B/WX15
B/WX13
B/WX3

Straight Set 3 = Squat
15X67lbs
14X67lbs
14X67lbs
7X67lbs

kingkop182 · 09-07-2009, 03:33 PM

Intervals

5 mins at 4mph
3X1min at 9mph / 2 mins at 4 mph
5 mins at 4mph

kingkop182 · 09-08-2009, 04:00 PM

Huge in a Hurry - Get Ready (A)

Week 3 (1)
Rep Range (Heavy 4-6Rep Max)

Straight Set 1 = Mid Cable Row
6X121bs
6X121bs
6X121lbs
6X121lbs
1X121lbs

Straight Set 2 = Assisted Dips
6X67.5
6X67.5
6X67.5
5X67.5
2X67.5

Straight Set 3 = DB Split Squat
Right Leg (Left Leg)
8 (8) X 55lbs All at +11lbs
6 (6) X 55lbs
6 (6) X 55lbs
5 (5) X 55lbs

kingkop182 · 09-17-2009, 12:44 PM

OMG, I've been sooooo busy at work. I thought it had settle down but we've covered loads of REALLY important stuff this past few weeks. Robbery, Burglary, Pubic Order, Assaults, the list is endless. We had an exam this past Monday which I passed (3rd highest in the class) but 3 failed - 2 passed the resit and but one girl is on her last chance; fail and her services with be dispensed of. She's a great person so the mood in class is a little subdued at the moment.

I have been marching on with the training though and doing a few circuits in work, one of which is the '100 up' that can only be described as torture (see below)

kingkop182 · 09-17-2009, 12:48 PM

Huge in a Hurry - Get Ready (B)

Week 3 (2)
Rep Range (Medium 10-12 Rep Max)
Reps= 35

Straight Set 1 = Underhand Lat Pulldown
10X120lbs +20 lbs for all sets
10X120lbs
7X120lbs
6X120lbs
2X120lbs

Straight Set 2 = Sanding Shoulder Press
8X55lbs
8X55lbs
8X55lbs
6X55lbs
5X55lbs

Straight Set 3 = Deadlift
9X132lbs
7X132lbs
7X132lbs
7X132lbs
5X132lbs

kingkop182 · 09-17-2009, 12:48 PM

Intervals

5 mins at 4mph
3X1min at 9mph / 2 mins at 4 mph
5 mins at 4mph