Rob's Firefighter Challenge

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Rob PMFF
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Rob's Firefighter Challenge

#1 Postby Rob PMFF » Wed Jan 20, 2010 1:18 pm

Current maxes:

Bench Press - 195 lbs - 1 RM - 06/03/2011
Back Squat - 185 lbs - 1 RM - 10/28/2011
Front Squat - 165 lbs - 1 RM - 05/26/2011
Overhead Squat - 115 lbs - 1 RM - 09/26/2011
Shoulder Press - 130 lbs - 1 RM - 04/18/2012
Push Press - 150 lbs - 1 RM - 09/30/2011
Thruster - 135 lbs - 3 RM - 06/13/2011
Deadlift - 235 lbs - 3 RM - 07/20/2011
Hang Power Clean - 130 lbs - 3 RM - 02/29/2012
Hang Power Snatch - 115 lbs - 1 RM - 07/25/2011
Snatch - 115 lbs - 1 RM - 07/10/2012
Clean & Jerk - 140 lbs - 1 RM - 07/12/2012
1000 M Row - 3:28

------------------------------------------------------
01-20-2010

My best evers are (when I weighed 212 lbs in 2008):
Bench Press: 225 lbs
Deadlift: 225 lbs
Haven't done Squats in years, but I'll tell you my father used to compete locally squatting 575 lbs, so that's my goal :D
These are my goals to work back up to and surpass. Another goal is to compete in a Firefighter's Combat Challenge, somewhere, someday...
And for the record, I've been weighing in these days at around 195 lbs.

01-08-2010 (The weights are all over the place because I'm trying to get a feel for what I can at the 5x5 routine)
Squat: 95 x 5, 100 x 5, 105 x 5, 110 x 5, 115 x 5
Bench Press: 135 x 5, 140 x 5, 145 x 5, 140 x 5, 135 x 5
Overhead Press (Dumbells): 30s x 5, 35s x 5, 40s x 5, 35s x 5, 30s x 5
Overhead Pulldown (Cable): 105 x 5, 120 x 5, 135 x 5, 120 x 5, 105 x 5
Cable Row: 105 x 5, 120 x 5, 135 x 5, 120 x 5, 105 x 5
20 minutes on the eliptical

01-11-2010
Bench Press: 135 x 5, 140 x 5, 145 x 5, 150 x 5, 145 x 5
Overhead Press (Dumbells): 35s x 5, 40s x 5, 45s x 5, 40s x 5, 35s x 5
Bent-over Row (Dumbells): 40s x 5, 45s x 5, 50s x 5, 55s x 5, 60s x 5
Deadlift: 135 x 5, 145 x 5, 155 x 5, 165 x 5, 175 x 5
Assisted Chin-ups: (at 10) x 5, (at 9) x 5, (at 10) x 5
20 minutes on the eliptical


01-13-2010 (This day was the first of a week long illness, so I got worn out quickly)
Squats: 100 x 5, 105 x 5, 115 x 5, 115 x 5, 115 x 5
Lower Back Hypers: 3 sets of 10
Assisted Chin-ups: (at 10) 5 sets of 5
Calf Raises: 3 sets of 100 lb at 5 reps each (I don't know why I even bothered with doing this :lol:)


01-20-2010 (First day back after being sick)
Bench Press: 5 sets of 145 lb at 5 reps each
Military Press (Barbell): 65 x 5, 70 x 5, 75 x 5, 75 x 5, 75 x 5
Deadlift: 5 sets of 165 lb x 5
Bent-over Rows (Barbell): 75 x 5, 85 x 5, 90 x 5, 90 x 5, 90 x 5
Assisted Chin-ups: 5 sets of 5 with the assistance set at "9" I'm guessing this means 90 lbs of assistance
10 minutes on the eliptical (I didn't bring anything to read and I was bored, so I cut it short)

Wing Chun class - 1 hr

As for eating, about a week and a half ago I tried to eat as much as I possibly could one day just to see how much that would be. I got to around 3800 calories, and I went to bed still feeling stuffed :lol: It wasn't very pleasant. And what I didn't take into account is that it all had to come back out the next day :oops: That was miserable.
I wrote down everything I ate that day, to calculate the calories, but since I haven't written anything down since, it's probably not very relevant at this point...So I'll start with today.

So far I've had:
Bowl of Grape Nuts with soymilk and a banana
2 Navel Oranges
Peanut Butter Cliff's Bar (on the way to the Y) - 250 cal, 11 g Protein
Peanut Butter Cliff's Builder's Bar (on the way home) - 270 cal? 20 g Protein
One of those "Personal" Watermelons...
About 3/4 of an avacado (I think part of it was bad)
A big bowl of leftover stir fry that my wife made (Not sure how I'm gonna be able to calculate the calories in this one) brown rice, red peppers, onions, basil, bean sprouts, tofu, Bragg liquid aminos...
A "meat-free Sante Fe Good Stuff" fake chicken breast stuffed with black beans and corn - 160 cal, 19 g Protein
Carrots and hummus - 85 cal, 3 g protein
4 Yam chunks...Are you supposed to just eat these raw? I did
Almond Butter and Strawberry "Simply Fruit" on whole wheat bread
A big bowl of spaghetti with Boca crumbles & nutritional yeast
About ten slices of a whole grain batard at 130 calories a slice :shock:
with olive oil
Calories to be tallied later.
Last edited by Rob PMFF on Thu Jul 12, 2012 9:33 am, edited 21 times in total.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#2 Postby Rob PMFF » Thu Jan 21, 2010 10:06 am

01/21/2010

Squats: 135 lb, 5 sets of 5
- Jumped up 20 lbs from last time, might not have been a good idea, form may have suffered a little. Was feeling ambitious.
Hanging leg lifts: 3 sets of 10
Rotary Calf Machine: 100 lb x 10, 125 lb x 10, 150 lb x 10, 175 lb x 10, 200 lb x 10
-I'm not sure how useful this machine is. I didn't feel much difference between 100 lb and 200 lb, not sure if I'll use this again.
Dumbell Tricep Overhead Extension: 30 lb x 10, 35 lb x 10, 40 lb x 10, 35 lb x 10, 30 lb x 10
Dumbell Curls: 30s x 5 (5 each arm), 35s x 5, 40s x 5, 35s x 5, 40s x 5, 35s x 5, 30s x 5
-I know the dumbell exercises on here aren't compound lifts, but I didn't know what else to do. I benched and deadlifted yesterday, so I didn't want to do that again, and I didn't want to just leave after I finished with squats.

1 cup Grapenuts - 400 cal, 12 g protein
1 cup soymilk - 80 cal, 7 g protein
1 banana
1 Navel Orange (maybe it was 2, I don't remember)
2 Peanut butter Cliffs Bars - 500 cal, 22 g protein
1 "meat-free Sante Fe Good Stuff" fake chicken breast stuffed with black beans and corn - 160 cal, 19 g protein
about a cup of rice (white or jasmine I guess, not sure which)
Sandwhich - 2 slices of whole wheat bread (220 cal, 10 g protein), 2 tbsp hummus (50 cal, 2 g protein), 4 cucumber slices, a big handful of spinach, and some veganaise
some white grapes
4 Yam chunks
spaghetti again
2 pints of Guiness :wink:
Last edited by Rob PMFF on Fri Jan 22, 2010 7:16 pm, edited 4 times in total.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#3 Postby Rob PMFF » Thu Jan 21, 2010 1:46 pm

As a side note, we have this thing at work called the PAT (Physical Agility Test). It is a series of firefighting-related tasks that must be performed in under 5 minutes and 17 seconds. I'll get the distances and weights later, as I don't remember them off the top of my head. You have to do it in full turnout gear with your mask and air pack on, breathing from the mask. This makes it much more difficult, trust me. Instead of your lungs just naturally inflating with the flow of air, you have to practically force in every breath because of the pressure in the mask.

They include:
1. Carrying a 14 ft roof ladder (53 lbs) 59 feet and hanging it on a pair of hooks 56 inches off the ground
2. Dragging a charged (full of water) firehose 25 feet, while crawling, and then standing and continuing to pull it 50 feet
3. The Keyser sled - which simulated forcible entry with an axe. It is a platform you straddle and swing with a 9 lb maul down between your legs, driving back a long steel beam (160 lbs) to the end of the "sled" (5 feet)
Image
4. Carrying a high rise pack (a load of hose that weighs 46.5 lbs) up 3 stories in a tower (23 and a half vertical feet), and then descending the tower again.
5. Crawling on the ground and climbing over a sawhorse, and continuing to crawl, before turning back around and crawling on your belly under the saw horse. (60 feet total)
6. Dragging a 165 lb dummy 50 feet to the finish line.
Image

My time was 4 minutes and 4 seconds. I hope to shave off a minute the next time I do it. And another minute the next time, and so on. I think the record in our department is around 2 minutes. Don't quote me, I'll find out for sure. The guy with the record is actually on my crew.

The actual Firefighter's Combat Challenge (sponsored by Scott Air) is a competitive national/international event. Competition events include a stair climb with a high-rise pack, hose hoist, forcible entry, hose advance, and a victim rescue. So, somewhat similar to our PAT. I'd love to compete in this some day, even if only on a local or statewide level. The world record is held by a guy from Kansas who got a time of 1 minute and 19.02 seconds. :shock:

http://en.wikipedia.org/wiki/Firefighte ... _Challenge
Last edited by Rob PMFF on Fri Jan 22, 2010 2:05 pm, edited 1 time in total.
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Octopussoir
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Re: Rob's Firefighter Challenge

#4 Postby Octopussoir » Thu Jan 21, 2010 10:11 pm

Hey buddy, That seems like it would be a challenge but a blast at the same time.

If thats what you want... a faster time then keep that in your mind everyday and strive towards it.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#5 Postby Rob PMFF » Fri Jan 22, 2010 7:14 pm

01/22/2010

No workout today, I'm at work for 24 hours

Food:
bowl of grape nuts with soymilk and raisins
2 navel oranges
2 peanut butter cliffs bars - 500 cal, 22 g protein
sandwich - 2 slices whole wheat bread, hummus, 4 cucumber slices, handful of spinach
almond butter and strawberry "Simply Fruit" sandwich on whole wheat bread
cooked yams (8 chunks) with earth balance butter substitute
4 meat free bbq skewers - 280 cal, 38 g protein
4 more cucumber slices
most of a bag of baby carrots
a Nature Valley Oats 'n Honey granola bar - 180 cal, 4 g protein

I can't believe that's all I've eaten today so far. I'm at work, I didn't bring enough food. :(
Last edited by Rob PMFF on Fri Jan 22, 2010 10:32 pm, edited 3 times in total.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#6 Postby Rob PMFF » Fri Jan 22, 2010 7:36 pm

Octopussoir wrote:Hey buddy, That seems like it would be a challenge but a blast at the same time.

If thats what you want... a faster time then keep that in your mind everyday and strive towards it.


Thanks for the encouragement. I talked to a guy on my crew today who has done a Firefighter's Combat Challenge in Virginia Beach, but it was more of a relay, where there are teams of 5 firefighters and each one does an event and passes off a rod to the next one. He and I talked about getting a team together for this year. I'm just not sure I'm where I need to be right now to be competitive enough. We'll see though. We'll each pick and event and start practicing. At least that's what they did last time.
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MaryStella
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Re: Rob's Firefighter Challenge

#7 Postby MaryStella » Fri Jan 22, 2010 7:46 pm

what a great log you keep. I will have to start reading it all the time. I heard some crossfit guy talking about that firefighter challenge. Sounds like super hard stuff. best of luck!

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Re: Rob's Firefighter Challenge

#8 Postby vivalasvegans » Sat Jan 23, 2010 12:28 pm

i really enjoy reading it too, it's awesome.

most people i know cook their yams. :p you can stir fry them like carrots, lightly coat them with olive oil and/or soy sauce or spicy lime juice and toss them in the oven, or boil/steam them and mash them.

in case it matters to you, those nature valley granola bars aren't vegan, 'cause they have honey in em.

i agree with octo about getting better times. one way i aproach it is to do one set/round of something with decently heavy weight timed, then go do something else, then repeat and try to beat my first times. it works pretty good for me.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#9 Postby Rob PMFF » Sat Jan 23, 2010 12:52 pm

Thanks Mary and Viva!

vivalasvegans wrote:in case it matters to you, those nature valley granola bars aren't vegan, 'cause they have honey in em.


Yeah, I'm generally not very strict about the honey thing. Plus I was REALLY hungry and I didn't have any more food with me. The granola bar was given to me by a co-worker.

01-23-2010

2 hours of Wing Chun class. I caught an elbow right dead center in my ear. It felt like someone drove a nail into my ear canal :lol: Oh well, I guess it was karma, due to nearly breaking a training partner's nose in the last class. I felt horrible about it, but sometimes that's just not enough :wink:

I would like to go to the gym today, but I got off work this morning and went straight to Wing Chun class. I'm gonna TRY to take a nap, and then see how I feel afterwards.

50 pushups. Didn't make it to the gym after my nap, it closed at 5. Had to do something though.

Food:
Large bowl of Grapenuts with soymilk and a smaller than average banana :( with raisins
peanut butter Cliff's bar after Wing Chun class
3 more smaller bananas
a navel orange
10 slices of whole grain batard - 1300 cal, 60 g protein
a bowl of leftover spaghetti with sauce, boca crumbles and nutritional yeast
2 pieces of vegan baklava
a big bunch of white grapes
Last edited by Rob PMFF on Sat Jan 23, 2010 9:16 pm, edited 9 times in total.
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Re: Rob's Firefighter Challenge

#10 Postby MaryStella » Sat Jan 23, 2010 4:16 pm

those long shifts and changing sleep patterns have got to be super tough on your body.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#11 Postby Rob PMFF » Sat Jan 23, 2010 4:44 pm

MaryStella wrote:those long shifts and changing sleep patterns have got to be super tough on your body.


Honestly its awful. I think sleep is probably the weakest part of my overall equation. 2 or more calls after midnight can ruin you for the entire next day. Some days I come home in the morning and sleep for 3 to 4 hours and feel too crappy to do anything else that day.

EDIT: I don't want that to come off as "I hate my job" or anything. But lack of sleep is the definite downside.
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Re: Rob's Firefighter Challenge

#12 Postby Jason X » Sat Jan 23, 2010 4:57 pm

This is awesome.

that PAT sounds amazing and like a ton a fun! keep us all posted with your times and progress!
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Rob PMFF
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Re: Rob's Firefighter Challenge

#13 Postby Rob PMFF » Sun Jan 24, 2010 12:19 pm

Thanks Jason. Yes the PAT is cool, but there is a lot of pressure involved leading up to it. There's a dichotomy that I have to cope with here at work. People think being vegan is silly, yet at the same time, they assume that since I am vegan that I'm some health and fitness guru. There was a lot of pressure on me by people in this department when I did the PAT, and many people were suprised that I didn't do it faster. It was just implemented at the time, so I didn't want to go balls out until I knew what to expect from it. Oh well. Next time I'll blow the time out of the water and shut some mouths.

01-24-2010
At work again for 24 hours so...

50 pushups

Food:
Grape nuts with coconut milk and a banana
2 more bananas
2 navel oranges
peanut butter cliffs bar
almond butter and strawberry "simply fruit" on ezekiel bread
8 cooked yam chunks with earth balance
sandwich - hummus, big handful of spinach, ezekiel bread
1 boca pattie
Last edited by Rob PMFF on Mon Jan 25, 2010 3:23 am, edited 3 times in total.
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Re: Rob's Firefighter Challenge

#14 Postby MaryStella » Sun Jan 24, 2010 12:51 pm

totally understand. that is why I mentioned it. I sometimes use VEGA sport when I don't get enough sleep but nothing is as good as just getting enough sleep.

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Re: Rob's Firefighter Challenge

#15 Postby MaryStella » Sun Jan 24, 2010 12:53 pm

by the way i love bruce lee. did a little JKD in my past.


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