Jim Jitsu's "Satkowski" Pararescue Journal.

[Jim Jitsu]

Hey yall!

Well, the title says what I'm all about soooooooo here goes:
My background:

-I'm a third year AFROTC cadet, so I'll be receiving my butterbars in about a year and a half. Getting psyched! I've always been into physical fitness; I wrestled in HS (I'm formally known as wrstlrJIM). I do brazillian Jiu Jitsu (on a break now). My passion in life is to get into a field called Combat Rescue, the officer version of the Air Force Pararescueman, and SERE specialist in one.

01 Jan 08 submitted my application to the Phase 1 selection.
28 Jan 08 was selected for Phase 2 at Fairchild AFB, WA (near SERE school).

Phase II intense one week evaluation, similar to the hardest week of Pararescue Indoctrination course.

I didn't make it through Phase 2 because I got hurt, and the training was the hardest thing I've ever done. I know how to prepare now, so I'm starting my training now so I can re-apply in Aug 09. I'm going to be keeping this Journal to help me along.

Source: http://www.specialtactics.com/documents.shtml
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
This is a AF spec ops forum

like I previously mentioned, I am currently doing "Satkowski's workout"
It is a maintenance routine for him, but its very hard for me, so I'm starting out doing this, then moving up to a harder routine when I'm ready.

This Journal will focus on:
-Muscular Endurance
-Running: Fartlek and Long Distance
-Swimming
-Non-traditional water conditioning
-Combat Strength-type workouts (strength for function)

Well, I started last week 08 Sep 08, and I will be hopefully updating every few days or once a week my journal until I re-apply, I won't type in what I did the first week, but it was similar to this week, except it was much harder on me since I'm just getting used to it.

Thanks for reading! Enjoy!

[Jim Jitsu]

Week of 15 Sep 08 - 19 Sep 08 (My workout week, 5 day split). This was last week, so I don't remember the exact weights.

Monday:
-Weight Training:

Chest:
Bench Press X 5 (6-10 reps) - 135lbs - 185lbs pyramid
Incline Bench Press X 5 (6-10 reps) - 135lbs - 165lbs pyramid
Decline Bench Press X 5 (6-10 reps) - 225lbs
Flies X 2 (10 reps) - 40lbs each hand
Shoulders:
Military Press X 5 (6-10 reps) 40lb db's
Flies X 5 (10 reps) 25lb db's
Decline FliesX 5 (10 reps) 10lb db's
Triceps: All done on Pulleys
Standing Arm Extensions X 4 (10 Reps) - 50 each hand
Overhead Arm Extensions X 4 (10 Reps) - 100
Standing Rope Extensions X 4 (10 Reps) - 100
-Chest, Shoulders, Tri’s
-1 Hour Total

-3 Mile Run (8 Min Miles) - 22:34 was my actual time.
-2 Sets Pull Ups ( 15 each )
-1 Set of 75 Situps
1 hr 45 min total

*Felt very good, but extremly tired. My run felt like it lagged. I know I'm supposed to run 8 min/miles but it's hard to pace at that time for me.


Tuesday:

-Weight Training:
Legs:
Squats X 4 (6-10 Reps) - 135lbs
Leg Presses X 4 (6-10 Reps) - 205lbs
Leg Extensions X 4 (6-10 Reps) 135lbs
Calf Raises X 6 (6-10 Reps) - in between squats with barbell
Lats:
Wide Grip Pull Ups X 5 (6 – 10 Reps)
Pull Downs X 5 (6-10 Reps) 150lbs
Rows X 5 (6-10 Reps) 135lbs bent over
Biceps:
Curls X 4 (6-10 Reps) 40lb pulley
Scott Curls X 4 (6-10 Reps) 75lbs
Dumbbell Curls X 2 (6-10 Reps)4 40lb db's
-Back, Legs, Biceps
-1 ? Hours

-3 Mile Run (8 Min Miles)
-2 Sets Push Ups
-1 Set 75 Situps

*Felt very tired, I haven't been eating properly lately. I think it's due to that. As well as being a student and not being rested. Need more sleep.

[Jim Jitsu]

Wednesday:
-3Mile Run (7 Min Mile)
-1 set Pullups (13)
-1 Set Sit Ups (100)
-1 Set Push Ups
-1 Set Flutter Kicks* (75)
-1 set Pullups (13)
-1 Set V-Ups* (15)
-1 Set Push Ups
-1 Set Good Mornings* (50)
(1 Hour Total)

*indicated 4 count excercise*

-This was an easier day. I'm very sore from Mon and Tue though. Hope my ON protein is helping.

Thursday:

AFROTC Leadership Lab is today, and takes up pretty much the whole day since I have to commute 1 1/2 hours to 2 1/2 hours each way to the host Detachment school in Chicago. I took today off other than the dumb mandatory PT we do at 0600 that I lead. Talk about bitchy cadets. I have to find a way to train on Thursdays.

Friday:
-Run ( 7 Min Miles)
-3 mile ruck 50 LBS
-1 set Pullups (13)
-1 Set Sit Ups (100)
-1 Set Push Ups
-1 Set Flutter Kicks* (75)
-1 set Pullups (13)
-1 Set V-Ups* (15)
-1 Set Push Ups
-1 Set Good Mornings* (50)
-2 sets Shoulder rotations (2 min)
-2 Sets 1 leg Calf raise (25)
-2 Sets Dips (15)
-2 Sets Lunges 100m
- 6 rep Mil Push Up***
2 hr 30 min total

***The mil push up is a pyramid push up and military press. You do one push up and do one military press (no weights), then two push up and do two military press, adding one rep each time. After I do then six push ups and do six military presses, I work backwards, 5 reps of each, 4 reps of each, down to one rep of each.

Felt awful today. It's been an intense week. Got it done though. One thing I am striving for is consistency.

I am also supposed to start off by swimming a 1500m freestyle 2x a week. The pool hours here suck, so I am still figuring that out. I'll update when I can. So far, it's looking like Mon/Fri at night.

I will also be working on flooded mask flutter kicks. I had trouble with these at fairchild, but I got through them with out giving the instructors the satisfaction of me quitting. I will also be doing the flutterkicks with fins on.

[Jim Jitsu]

Monday

I did everything the same as last week, except I did not do flat pec flies, or the three mile run (due to a foot injury). It felt much easier. I excercised with a partner today, and he couldn't keep up! haha. I'm a little sore in the chest from Friday however.