Blog

Training Log 12/12/2021 – 12/18/2021

https://youtu.be/VPfx1xuh6Xk

Sunday 12/12/2021
BW: 181.2
–
Comp Deadlift: 315×4 x 6 sets
Comp Bench: 225×4 x 6 sets
High Bar Pause Squat: 225×7 x 4 sets
DB Bench Press: 50’s x 30,20,15

Monday 12/13/2021
BW: 180.8
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 sets [emom]
Banded Woodchop x 10 x 3 sets
DB Single Arm Row: 50 x 10 x 5 sets
Chinup: BWx5 x 10 sets [emom]
–
60min JUDO

Tuesday 12/14/2021
BW: 182.0
–
Comp Low Bar Squat: 275×4 x 6 sets
Comp Press: 135×4 x 6 sets
4.5″ Block Pull: 275×7 x 4 sets
Floor Press: 185×7 x 4 sets

Wednesday 12/15/2021
BW:180.8
–
Assault Bike x 30min / 10.4 Miles
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Pushup x 10 x 5
Pull Aparts x 30 x 5
Neck x 20 x 30,25,20
Calf Raise (SL/DL) x 15/15 x 5

Thursday 12/16/2021
BW: 180.0
1.5″ Deficit Deadlift 225×7 x 4
CG Incline Bench 165x7x4
TnG Bench 135×23,10,9
High Bar Squat (no belt) 185×11,10,10
Band Assisted Pullup: Green x 15,15,10

Friday 12/17/2021
BW:184.0
–
RFESS x 10×5
Back Raise x15x5
CG Bench 175x7x4
Z-Press 75x10x3
DB CS Row 50’s x 10×5

Saturday 12/18/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Knee Raise x 10 x 10
45 Degree Side Bend x 15×5; x30s x 5
Situps x 15,15,10,10,10
Dips x 10×5
BB Bicep 33×25,25,15,15,10,10
Calves x30x5

Training Log 12/05/2021 – 12/11/2021

https://youtu.be/21iDchAmvc4

12/05/2021
BW: 180.0
–
Comp Deadlift: 315×4 x 6
Comp Bench: 215×4 x 6
SSB Hatfield Squat: 160×10 x 3
DB Bench Press: 50’s x 25,20,15

12/06/2021
BW:181.2
–
Incline Treadmill x 30min @ 3.5mph
Chinup x 5 x 10 [emom]
Frotn Plank x 30s x 7; x 20s x 3 [emom]
Banded Woodchop x 10 x 3 sets
–
60min JUDO

12/07/2021
BW:180.2
–
Comp Low Bar Squat: 275×4 x 6
Comp Press: 135×4 x 6
Block Pull: 275×7 x 4
Floor Press: 170×7 x 4

12/08/2021
BW: 181.2
–
Assault Bike x 30min / 10.1 Miles [10min LISS; 30s/90s x 5; 15s/105s x 5]
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Calf Raise x 30 x 5
Band Pullaparts x 30 x 5
Neck x 25 x 15 x 3

12/09/2021
BW:180.2
–
1.5″ Deficit SLDL: 225×7 x 4
CG Incline Bench: 165×7 x 4
TnG Bench: 135×20,15,15
High Bar Squat (no belt, no sleeves): 185×10 x 3

12/10/2021
BW: 181.2
–
45 Degree Back Raise: BWx10 x 10
RFESS: BWx10 x 3
CG Bench: 175×7 x 4
BTN Press: 75×10 x 3
DB CS Row: 50’s x 10 x 3
Band Assisted Pullup: Avg x 10 x 3

12/11/2021
BW: 180.2
–
Assault Bike x 30min/10.1 Miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
Calf Raise x 50,40,30,30
Knee Raise x 10×5; x5x5
45 Degree Side Bend x 10 x 10
Situp x 20,15,10,10,10
Dips x 10×5
BB Bicep 45×10 x 5
Neck 15lb x 50 x 1

Training Log 11/28/2021 – 12/04/2021

https://youtu.be/jsf8p2MWYJ8

11/28/2021
BW: 182.6
–
High Bar Squat: 265×4 x 7
Comp Bench: 205×4 x 7
RDL: 235×8 x 3
Pullup: BWx 10,9,5,8,1,7,2,6,3,4

11/29/2021
BW: 181.2
–
Trap Bar Deadlift: 280×6 x 5
Press: 135×4 x 7
DB Bench Press: 85’s x 10,11,10
DB Single Arm Row: 100×8 x 3

11/30/2021
BW: 182.8
–
REST

12/01/2021
BW: 182.8
–
Assault Bike x 30min/10.1 Miles [15min LISS; 6s/54s x 15; Top Speed 32.2mph]
SL/DL Calf Raise x 15/15 x 5
Copenhagen Plank x 20s x 5 sets
Ab Wheel x 15,10,10,10,10
Tricep Pushdown x 25 x 25,20,15,15; Overhead Extensions x 25 x 10 x 5
Neck Extensions x 25 x 20,15,10

12/02/2021
BW: 180.2
–
Comp Deadlift: 300×4 x 7
Close Grip Incline Bench: 165×6 x 5
Barbell Lunge: 115×8 x 3
Chinup: BW x 8,8,8,7,7

12/03/2021
BW: 180.2
–
SSB Squat: 250×6 x 5
TnG Bench: 185×6 x 5
BTN Press: 100×8 x 3

12/04/2021
BW:181.0
–
Assault Bike x 30min/10.2 miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
SL/DL Calf Raise x 15/15 x 5
Hanging Knee Raise x 20,10,10,5,5
45 Degree Side Bend x 10 x 5
Situp (myorep) x 20/10/10, 10/5/5, 8/4/3
Dips x 8 x 5
Neck Extensions 25×25,10,10

Training Log 11/21/2021 – 11/27/2021

https://youtu.be/3AkPdr2GdQY

Sunday 11/21/2021
BW:181.0
–
REST

Monday 11/22/2021
BW:182.0
–
High Bar Squat: 225×4 x 7
Comp Bench: 200×4 x 7
RDL: 225×8 x 3
Pullup: BW x 20,12,8,8,7

Tuesday 11/23/2021
BW:180.0
–
Trap Bar DL: 270×6 x 5
Press: 135×4 x 7
DB Bench: 85’s x 11,10,10
DB SA Row: 85×12 x 3

Wednesday 11/24/2021
BW: 179.0
–
Assault Bike x 30min HIIT – 9.1 Miles [5min WU; 10s/80s x 17]
Ab Wheel x 15,10,10,10,10; Side Plank x 30s x 5; Reverse Crunch x 10 x 5
DB Bicep: 15s’ x 20; 25’s x 12,12,10,8,8; Reverse Curl 45×10 x 4

Thursday 11/25/2021
BW: 178.8
–
Comp DL: 290×4 x 7
Close Grip Incline Bench: 155×6 x 5
Barbell Lunge: 105×8 x 3
Neutral Grip Pullup: BWx5 x 10 sets [30s-60s rest]

Friday 11/26/2021
BW: 181.2
–
SSB Squat: 250×6 x 5
Wide Grip Bench: 185×6 x 5
BTN Press: 95×8 x 3
Pendlay Row: 135×10 x 3

Saturday 11/27/2021
BW:181.4
–
Assault Bike HIIT – 10.0 Miles [2min WU; 120s/60s x 3; 60s/60s x 5; 30s/90s x 5]
Hanging Knee Raise x 30,20,20,10,10; Side Bend x 15 x 5; Situp x 30,20,10
Barbell Tricep Extension 33×25 x 4; Pushups x 20 x 3
Neck Extension: 20 x 25,15,10
SL/DL Calf Raise x 10/15 x 5

Training Log 11/14/2021 – 11/20/2021

https://youtu.be/MZBgOJ5iSPU

11/14/2021
BW:180.0
–
Rest Day

11/15/2021
BW: 181.8
–
High Bar Squat: 245×4 x 7
Comp Bench: 190×4 x 7
RDL: 215×8 x 3
Pullup: BW x 18,10,7,5,5

11/16/2021
BW: 180.6
–
Trap Bar DL: 260×6 x 5
Press: 125×4 x 7
Dumbbell Bench Press: 75’s x 8 x 3
Dumbbell Single Arm Row: 75 x 12 x 3

11/17/2021
BW:180.2
–
Assault Bike LISS x 30min [9.9 Miles]
Feet Up Side Plank x 45s x 3; Ab wheel x 20,20,15,15,10; Situps x 10 x 5
DB Bicep Curl 15’s x 10 x 5; Banded Reverse Curl x 10 x 5; Band Pushdown x 25 x 4
Neck Extensions 20lb x 20,20,15
Calf Raise x 25 x 6

11/18/2021
BW:180.6
–
Comp Deadlift: 280×4 x 7
Close Grip Incline Bench: 145×6 x 5
Barbell Lunge: 95×8 x 3
Neutral Grip Chinup: BWx20,10,8,7,5

11/19/2021
BW: 180.2
–
SSB Squat: 240×6 x 5
Wide Grip Bench: 185×6 x 5
BTN Press: 90×8 x 3
Pendlay Row: 135×8 x 3

11/20/2021
BW:180.0
–
Assault Bike HIIT x 30min [5min WU; 20/100×4; 15/105×3; 10/110×3; 5min CD]
Knee Raise x 25,20,15,10,5; 45 Degree Side Bend x 10 x 5
Barbell Bicep 33×25 x 4; Reverse 33×10 x 3
SL Calf Raise x 15 x 5
Neck Extensions 20×30,20,10

Training Log 11/07/2021 – 11/13/2021

https://youtu.be/p-6IrEtBmuM

Sunday 11/07/2021
BW:178.2
–
Rest

Monday 11/08/2021
BW:179.8
–
High Bar Squat: 235×4 x 7 sets
Comp Bench: 185×4 x 7 sets
RDL: 205×8 x 3 sets
Pullup: BWx17; Band Assisted x 25,20,15 (myorep)

Tuesday 11/09/2021
BW: 179.8
–
Trap Bar DL: 250×6 x 5 sets
Comp Press: 125×4 x 7 sets
DB Bench: 67.5’s x 15 x 3 sets
DB SA Row: 75 x 12, 8/4, 8/4 (myorep)

Wednesday 11/10/2021
BW: 181.0
–
Assault Bike x 30min – 10.2 Miles
Side Plank x 45s x 3; Ab Wheel x 40,20,20; Situp x 25,20,15
Pin LTE 45×25,20,15; BB Bicep 45×25,20,15
Neck Extensions: 25lb x 25,15,10
Calf Raise x 25 x 6 sets

Thursday 11/11/2021
BW: 180.0
–
Comp Deadlift: 270×4 x 7 sets
Close Grip Incline Bench: 140×6 x 5 sets
Barbell Lunge: 85×8 x 3 sets
Neutral Chin: BW x 20, 5/3/3, 5/3/2, 5/3/2 (myorep)

Friday 11/12/2021
BW: 180.0
–
SSB Squat: 230×6 x 5 sets
Wide Grip Bench: 180×6 x 5 sets
BTN Press: 85×8 x 3 sets
Strict Pendlay Row: 115×10 x 3 sets

Saturday 11/13/2021
BW: 179.0
–
Assault Bike x 30min / 9.8 Miles [10min LISS, 20s/100s x 10 sets]
Hanging Knee Raise x 20/8/7, 5/5/5, 8/6/6 (myorep); Side Bend x 25,15,10
Rope Pushdown 25×25,15,10; DB Hammer Bicep 15’s x 25,15,10
Neck Extensions 25lb x 25,15,10
Calves SL x 12 x 5 sets

Training Log 10/31/2021 – 11/06/2021

https://youtu.be/-zNF8_gsr2s

Sunday 10/31/2021
BW:180.8
–
REST

Monday 11/01/2021
BW: 181.0
–
High Bar Squat: 225×4 x 7 sets
Comp Bench: 180×4 x 7 sets
RDL: 195×8 x 3 sets
Pullup: BWx14; Band Assisted Green x 15,15,20

Tuesday 11/02/2021
BW: 179.0
–
Trap Bar Deadlift: 240×6 x 5 sets
Press: 120×4 x 7 sets
Dumbbell Bench Press: 67.5’s x 12 x 3 sets
Dumbbell Single Arm Row: 75×10 x 3 sets

Wednesday 11/03/2021
BW: 179.8
–
Assault Bike x 30min LISS [10.4 Miles]
Ab Wheel x 25,15,10; Side Plank x 60s x 1 set; Situps x 20,15,15
Barbell Bicep x 45×25,15,10; Tricep Pushdown x Green x 25,15,10
Neck Extensions x 20 x 25,15,10
Calf Raise x 30,30,20,20
–
ANNUAL SWAT PHYSICAL ASSESSMENT IN AFTERNOON

Thursday 11/04/2021
BW: 179.0
–
Comp DL: 260×4 x 7 sets
Close Grip Incline Bench: 135×6 x 5 sets
Barbell Lunge: 75×8 x 3 sets
Neutral Grip Chin: Bwx17; Band Assisted Green x 15,20,20

Friday 11/05/2021
BW: 178.6
–
SSB Squat: 220×6 x 5 sets
Wide Grip Bench: 175×6 x 5 sets
Behind the Neck Press: 80×8 x 3 sets
Strict Pendlay Row: 105×10 x 3 sets

Saturday 11/06/2021
BW: 177.8
–
Assault Bike x 30min [10min LISS; 20s/100s x 10] – 9.7 Miles
Knee Raise x 30,20,10; Banded Woodchop x 30,25,20
Inverted JM Press x 25,15,10; 25lb Plate Hammer Bicep x 25,15,10
Neck Extensions 20lb x 35,25,20
SL Calf Raise x 10 x 10 sets

Training Log 10/24/2021 – 10/30/2021

https://youtu.be/kQYeoANQv80

Sunday 10/24/2021
BW:180.8
–
REST

Monday 10/25/2021
BW: 180.2
–
High Bar Squat:
185×4
205×4
225×4 x 5 sets
–
Comp Bench:
175×4 x 7 sets
–
RDL:
185×8 x 3 sets
–
Pullup:
BW x 15
Band assisted x 10 x 3 sets

Tuesday 10/26/2021
BW:180.2
–
Trap Bar Deadlift:
200×6
220×6
240×6 x 3 sets
–
Comp Press:
115×4 x 7 sets
–
Dumbbell Bench Press:
67.5’s x 10 x 3 sets
–
Single Arm Dumbbell Row:
75x 10,8,8

Wednesday 10/27/2021
BW: 180.0
–
Assault Bike x 30min/9.8 Miles [5min WU; 20s/100s x 10 reps; 5min CD]
Ab Wheel x 40,20,15
Feet Up Side Plank x 45s x 3 sets
Situp x 30,15,15
DB Bicep x 25’s x 15 x 3 sets
BB Skull Crusher x 33lb x 30,20,15
Neck Extensions 15lb x 35,25,15
Calf Raise (SL/DL) x 10/25 x 3 sets

Thursday 10/28/2021
BW:180.8
–
Comp Deadlift:
255×4 x 7 sets
–
Close Grip Incline Bench:
135×6 x 5 sets
–
Barbell Lunge:
65×8 x 3 sets
–
Neutral Grip Pullup:
BWx16
Band Assisted x 15,15,20

Friday 10/29/2021
BW:181.2
–
SSB Squat:
200×6
210×6
220×6 x 3 sets
–
Wide Grip Bench:
165×6 x 5 sets
–
Behind the Neck Press:
75×8 x 3 sets
–
DB Chest Supported Row:
50’s x 25,15,10

Saturday 10/30/2021
BW: 180.8
–
Assault Bike x 30min/10.3 Miles [5min WU; 20s/100s x 10; 5min CD]
–
Knee Raise x 25,15,10; Banded Woodchop x 25,15,10; Situp x 35,20,20
DB Seated Bicep 15’s x 30,25,20; JM Press 45×30,20,10
SL/DL Calf Raise BW x 10/25 x 3 sets
Neck Extensions 20lb x 30,20,10

Training Log 10/17/2021 – 10/23/2021 – Deload/Pivot

Sunday 10/17/2021
BW: 182.2
–
Incline Treadmill x 30min
BW Lunge x 10 x 5
Assisted Pullup x 10 x 5
Pushup x 10 x 5
Situp x 10 x 5

Monday `10/18/2021
BW: 181.4
–
Incline Treadmill x 30min
Air Squat x 20 x 5
DB Shoulder Press 15’s x 75 reps
SL Back Raise x 10 x 5
Inverted Row x 20 x 5

Tuesday 10/19/2021
BW:180.4
–
Incline Treadmill x 30min
RFESS BW x 50 reps
Chinups BW x 50 reps
Dips BW x 50 reps
Neck Extensions 15lb x 25,15,10

Wednesday 10/20/2021
BW: 181.8
–
Incline Treadmill x 30min
Ab Wheel x 25,15,10
Hip Thrust x 100 reps
Assault Bike x 30min

Thursday 10/21/2021
BW: 182.8
–
Incline Treadmill x 30min
Trap Bar DL 150x5x3
SSB Squat 150x5x3
Pullup x 5 x 5
BTN Press 45x8x3

Friday 10/22/2021
BW:181.8
–
Incline Treadmill x 30min
Lunge x 20,15,15
Back Raise x 25,20,10
Pushup x 25,15,10
Neutral Grip Chinup x 10,8,7
Plank x 60s

Saturday 10/23/2021
BW:182.0
–
Assault Bike x 30min
Calf Raise x 100 reps
Knee Raise x 20,15,15
Banded Woodchop x 30,30,20
DB Bicep 15’s x 25 x 3
BB LTE 33lb x 25 x 3
Neck Extensions 15lb x 25,20,20

Training Log 10/10/2021 – 10/16/2021

10/10/2021
BW:180.8
–
Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade
Situps x 25,10,10,8,7,5,5,5 [30s rest]
Pushups x 30,20,10,8,7,8,7 [30s rest]
Chinups x 10,5,5,5,5,3,4,3 [30s rest]

10/11/2021
BW: 180.8
–
Comp Deadlift:
287.5×5
325×1
355×1
385×1
287.5×5 x 4 sets
–
Comp Bench:
220×3
240×1
260×1
275×1
220×3 x 7 sets
–
Back Raise x BW x 25,20,15,15,15,15,20 [30s rest]
DB Row: 65 x 10 x 4 sets [30s rest]
BB Bicep: 45 x 8 x 5 sets [30s rest]

10/12/2021
BW:180.8
–
High Bar Squat:
262.5×5 x 5 sets
300×1
330×1
340×1
350×1
–
Comp Press:
140×3 x 8 sets
155×1
165×1
175×1
–
RFESS: 15’s x 8 x 5 sets [30s rest]
Seated DB Press: 15’s x 15,15,10,10,10 [30s rest]
Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]

10/13/2021
BW: 182.0
–
Treadmill x 15min @ 3.0mph / 10.0% Grade
Assault Bike x 15min HIIT
Ab Wheel x 35,25,15,10,10 [30s rest]
Pullup x BW x 10,5,5,4,3,3 [30s rest]
Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest]
Situp x 20,10,10,10,10 [45s rest]
DB RDL: 65’s x 8 x 5 sets [30s rest]

10/14/2021
BW: 181.8
–
Treadmill x 15min @ 3.0mph/10% Grade
–
Pause Deadlift:
262.5×5 x 5 sets
330×1
340×1
350×1
–
Close Grip Bench:
220×3 x 8 sets
245×1
260×1
275×1
–
Back Raise x 25lb x 10 x 5 sets

10/15/2021
BW:181.8
–
Neutral Chinup x 5 x 10 sets
Dips x 10 x 5 sets
Knee Raise x 15,10,8,7,5,5
Situp x 10 x 5 sets
Assault bike x 15min

10/16/2021
BW:181.2
–
REST