OWE ENDSTATE: 2014 Fitness Test Results

Last Thursday I had my Physical Fitness Assessment. At the end of the day I can say that I didn't fail it this year. 

Goal tracking sheet

I didn't end up making the 1.5 mile run time of under 12:30 or a the overall score of 82.3 that I mentioned at the outset but, I didn't fail it this time around. All and all, I can't complain for what I was able to pull off in 5 weeks. 

A few thing's I'd like to do differently next time;

• Start prepping for the test 8 weeks out
• Run twice a week instead of 3x's a week
• Limit lower body workouts

Currently my knees are trashed, I've been taking 'ghost steps' and hitching around since the test. I probably shouldn't have been hitting moderate weight Squats and Deads throughout PT Test Prep but TX's Strongest Man is scheduled for April 12, 2014 in San Antonio and I'm ok with my score of just under 80. 

It ain't all bad though... I did see a drastic reduction in my overall bodyfat percentage.

There's a mistake on the top card and the numbers should read like this:

17JAN14: 261.46@24.2% 198.16FFM/63.3FM

18FEB14: 254.74@19.5% 205.09FFM/49.65FM

I wasn't able to get in the BodPod the day of or after the test. I did transition back to the Holy Grail Diet the afternoon after the test but past experience tells me that the increase in Fat Free Mass most likely came from a two day intense re-feed.

I am walking away from the PT test without having met my goals, a little weaker then when I started and with a knee that will probably need a few weeks of rest before I start training he at again. But, at least I'm a little lighter and have a significantly lower bodyfat percentage than I did at the outset. That's all the time that I'm devoting to it this year. 

Next up: Texas's Strongest Man is 8 weeks out. It's time to get back in the gym, the under the bar and start to respect myself again.
-Airpower~!!

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OWE WOREPS W4: D22-D35

I got a little busy during the past two weeks and then I really screwed my knees up at the track. I'm currently 2 days out from the test...

D22: Chest & HIIT

• Bench 220x5/8 sets

D23: Run & Deads/Abs

• Treadmill: 1.5mi @ 1% grade in 13:26
• Deads 225x5, 255x5, 305x3, 355x1, 385x5

D24: Delts/Tris

• Axle C1RP: 198x5/8 sets

D25: Air Force PT

• Run: 6 1/4mi laps w/ rest between each lap

D26: Abs & Legs

•  Squats: 275x5/8 sets

D27: Chest/Tris

• Bench: 245x5/8 sets

D28: Abs & Lower Body

• Deads: 335x5/8 sets

D29: Deltas

• Axle C1/PR: 223x3/8 sets

D30: Run & Lower

• 2 sets 3/4mi: 6:35, 6:46
• Squats: 310x3

After today's 2 runs I stumbled off the track with my knees killing me. I've been risking it by running without my knee sleeves - I stopped using them because I felt like they were slowing me down during my first running workout. Today it came back to bite me in the ass. 

Also, looking at the past few workouts, I've worked my knees too much. I decided to take a day off altogether and give them  lots of ice and rest. Let alone my end state goals, passing this thing in about a week isn't looking good at this point. 

D31: Rest

D32: Chest/Tris

• Bench: 275x5

D33: Back/Bis

D34: Low Intensity Cardio

D35: Self PT Test

• 1.5mi Run: 13:34
• Abdominal Circumference: 38"
• Push-Ups: 40
• Sit-Ups: 45

Today I decided that I'd given my knees enough time to rest and I needed to give myself a mock test. The results aren't very good. 

Final thoughts before the Physical Health Assessment:

If I come in with the same run time and waist measure and I'm am able to max out the Push-Ups and Sit-Ups, I'll squeak by with a 76.7. If by luck I'm measured at an inch smaller, it'll boost me to a 78.1. If I max Push-Ups / Sit-Ups, come in with a 37" waist and can shave :20 off of my 1.5mi run - unlikely - I'll hit 80 points on the nose. 

I'll get a little improved performance naturally from it being 'game-day' which'll help with the Push-Ups/Sit-Ups but I'll have to be careful to not run the first lap too fast and not be able to keep the pace or bring my heart rate down for the next 5 laps. 

At this point, what's going to happen is going to happen and if I don't fail it, I'll be thrilled. 

-Airpower~!!

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OWE14 D28-D34: 246.8-244.0

D01 - 01.06.14: 274.0

D28 - 02.02.14: 246.8

D35 - 02.09.14: 244.0

At long last I believe that have I hit the wall. I have lost 30 pounds of bodyweight in the past 34 days. I'm still within the "half a pound to a pound a day" target overall but... It was only a loss of 2.8 pounds in the past week. 

D35 - 02.09.14: 244.0lbs

During my last weigh-in I wrote; "Goal for D39 (02.13.14) weigh-in: Bodyweight to be somewhere in between 241.0 & 239.0 pounds. " I haven't really mentioned it, and if you aren't in the USAF, I don't think it's common knowledge so I should pause for a moment and say... Bodyweight has no direct correlation to the score of the physical fitness assessment. What the assessor does is find the biggest part of your gut, slap a tape measure around it and tell you that you're fat, bad Airman if it's over 39".  

I had a BodPod test done at the beginning of this cut and I haven't mentioned it yet because I'm waiting for the final results post. On the same day, I asked the BodPod tech to tape my waist and it came out to 43". With my Myo-tape this morning, I measured myself somewhere between 37"-38". 

For the next four days I'll be doing exactly what I have been for the past 34 days. While I'd like to come in between 241 & 239 pounds, I'm not going to stress too much about it. I'll need to rest a little between now and the test and at the end of the day, in terms of body composition, the most important thing is coming in with a wasp waist.

-Airpower!!

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OWE14 D21-D27: 253.0-246.8

D01 - 01.06.14: 274.0

D21 - 01.26.14: 253.0

D28 - 02.02.14: 246.8

Tomorrow I'll be 10 days and a wake-up away from the Air Force fintness test. Today I decided I was going to get on the scale a few days early so I could take a little breather and relax, based on my current bodyweight, which was 246.8.

D28/1230: 246.8lbs Bodyweight

This crash-cut is going much better than I had expected. After losing 16 pounds the first 10 days I thought that I hit a sticking point by now but I haven't. From day 1 to day 28, I've come down 27 pounds, .4 lbs away from 10% of my starting weight.

Goal for D39 (02.13.14) weigh-in: Bodyweight to be somewhere in between 241.0 & 239.0 pounds. Also, it's the day of the Air Force Fitness Test and pending the results, my last day of crash cutting.

-Airpower!!

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