Training Log

EPD SWAT General Fitness Assessment

Summary Briefing:

-I am a police officer for the Evansville Police Department in Evansville, IN. Aside from the fitness test required to be hired onto the department, there is no annual department-wide fitness test for officers.
-Certain specialty units (SWAT, K9, Bomb Squat, etc..) have their own physical assessments for selection and/or ongoing participation in the unit.
-I’m on the SWAT team, and we have a physical assessment that we are required to complete twice per year: one is for practice, and one is graded and must be passed to maintain operational status on the team.
-The SWAT Assessment is “skills based”, and everyone must meet the required standards regardless of age and gender. The test is completed in full gear and involves physical activities that are common to SWAT operations.
-The SWAT Assessment is a useful tool to ensure that team members are physically capable for the physical demands of being on the team. HOWEVER, over the years many members voiced concerns with being unsure on “how to train” for the assessment. In other words, because the test was very specific, it was too far removed from what resembled regular fitness training that members would struggle with programming their training to improve their performance on the assessment. Further, the two assessments are completed at the same time every year. This gave the potential for certain members to “slack” on their fitness for the majority of the year and only train when the assessment was coming up.
-After brainstorming a few years ago with another team member, I devised a new and separate assessment to help solve these issues. It was accepted by the team and the command staff and went live last year. Enter the SWAT General Fitness Assessment.

SWAT General Fitness Assessment

The SWAT General Fitness Assessment will…
…be held once per year.
…be mandatory.
…be administered at random with short notice (<4 weeks).
…be standardized, but non-graded.
…test absolute (maximum) strength.
…test relative strength.
…test aerobic and anaerobic conditioning.

The SWAT General Fitness Assessment consists of….
…1rm Deadlift
…1rm Standing Shoulder Press
…AMRAP Chinups or Pullups
…800m Run

Principles of Testing:
-Exercise selection for testing is geared towards testing efficiency, exercise technique simplicity, and specificity to the aspects of physical fitness prioritized by the demands of SWAT operations.
-The testing is standardized by age and gender, which gives members goals to shoot for with their training. Standards for the deadlift and press are based off of a bodyweight coefficient, for the chinups are reps completed, and for the run is time completed.
-In theory, a “high score” on the general fitness assessment will lead to good performance on the SWAT Assessment.
-A member cannot fail the assessment, and it has no bearing on operational status. It’s used only as a tool to help guide a members regular training and be prepared for the SWAT Assessment.
-Members will be tested at random any time during the year. This ensures that operators 1) maintain fitness year round and 2) improve longevity and health via regular training.

Supplemental Materials:
Also included in the testing guidelines and procedures are sample training programs, exercise programming resources, nutrition resources, and pain and injury resources. Every team member has access to this information to help his or her training.

My Turn:
I recently completed my General Fitness Assessment for 2020, and the results are as follows:

Age: 31
Bodyweight: 179.0lb
Deadlift 1rm: 475 PR
Press 1rm: 180
Chinups AMRAP: BW x 25 PR
800m Run (Treadmill): 3’00”
*Scores were “excellent” for all categories.

https://youtu.be/noqmxd_4zrM

Please share any thoughts/comments/questions you may have, and thanks for tuning in!

Training Log 01/26/20 – 02/01/20

Weekly Miles Walked: 25 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 140 Miles [Goal:1500]

I’ve been training during my meal break at work. I get an hour, so I’ve been doing all of these sessions in 40-50 minutes. It’s amazing how much work you can pack in a short amount of time if you have to.

1/27/20
BW:177.0
–
Trap Bar:
322.5×7
395×1
445×1
322.5×7 x 5 sets
[1.5-2min rest]
–
Rear Foot Elevated Split Squats:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]

01/28/20
BW:176.6
–
Press:
120×7
135×1
150×1
167.5×1
120×7 x 6 sets
[2.5min rest]
–
Chinups:
BW x 20,8,8,8,8,8 [60s rest]
–
Close Grip Bench Press:
85×25,15,10 [60s rest]
–
Seated Bicep Curl:
15’s x 25,15,10 [30s rest]
–
Band Tricep Pushdown:
Blue x 40,30,30 [30s rest]
–
Hollow Body Hold:
60s,45s,30s [60s rest]

01/29/20
BW:180.4
–
Trap Bar:
347.5×5
395×1
445×1
347.5×5 x 5 sets
[2.5min rest]
–
3-0-0 Tempo Rear Foot Elevated Split Squat:
BW x 10 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
SL x BW x 10 x 6 sets
DL x BW x 20 x 2 sets
[10-20s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]
–
Knee Raise:
BW x 20,10,10,10

01/30/20
BW:178.4
–
Press:
130×5
150×1
167.5×1
130×5 x 6 sets
[1-1.5min rest]
–
Dumbbell Row:
80×10 x 3 sets
75×10 x 3 sets
[60s rest]
–
Pushups:
BW x 25,15,10 [30s]
–
Strict Hammer Curl:
25 x 25,20,15 [30s rest]
–
Skull Crusher:
45 x 25,15,10 [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [30s rest]
–
Banded Row:
Blue x 25 x 2 sets [30s rest]

01/31/20
BW:179.2
–
Trap Bar:
385×3
420×1
445×1
385×3 x 5 sets
[1.5-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
Single Leg x BW x 20,15,10 [60s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Neck Extensions:
20 x 35,25,15 [30s rest]
–
Hollow Body Hold:
45s x 3 sets [45s rest]

02/01/20
BW:179.0
–
Press:
142.5×3
152.5×1
167.5×1
142.5×3 x 6 sets
[1.5min rest]
–
Band Assisted Pullups:
Blue (x2) x 25,18,15,12,10,10 [60s rest]
–
Dips:
BW x 25,15,10,10 [60s rest]
–
Barbell Bicep Curl:
45 x 15 x 4 sets
–
JM Press:
65 x 20,15,10,5 [30s rest]
–
Knee Raise:
BW x 15,15,10,10 [60s rest]

Training Log 01/19/20 – 01/25/20

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 120 Miles [Goal:1500]

01/20/20
BW:177.0
–
Trap Bar w/ Belt:
315 x 7
365 x 1
405 x 1
437.5 x 1
315 x 7 x 8 sets
[1.5 – 2.5min rest]
–
Press w/ Belt:
117.5 x 7
150 x 1
162.5 x 1
117.5 x 7 x 8 sets
–
Chinups:
BW x 20,8,8,7,8,6 [60s rest]
–
Barbell Bicep Curl:
45 x 30,18,12 [60s]
–
Banded Tricep Pushdown:
Blue (x2) x 50,20,15 [30s]

01/21/20
BW:176.6
–
30min Treadmill:
8.5mph x 800m x 4 [120s rest]
8.5mph x 400m x 2 [120s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 25 x 4 sets [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/22/20
BW:177.6
–
Press /w Belt:
125×5
150×1
162.5×1
125×5 x 8 sets
[1-2min rest]
–
Dumbbell Single Arm Row:
75 x 10 x 6 sets [60s rest]
–
Pushups:
BW x 25,15,10 [60s rest]
–
Dumbbell Seated Curl:
15’s x 25,15,10 [30s rest]
–
Barbell Tricep Extension:
45 x 25,15,10 [30s rest]

01/23/20
BW:177.6
–
Trap Bar:
340×5
390×1
437.5×1
340×5 x 8 sets
[2-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BWx25,15,10 [30s rest]
–
SL/DL Calf Raise:
BW x 15/10 x 4 sets

01/24/20
BW:177.0
–
Press:
135×3
150×1
162.5×1
135×3 x 7 sets
[1-1.5min rest]
–
Assisted Pullups:
Blue Bands (2) x 20,18,15,12,10,10 [60s rest]
–
Dips:
BW x 25,15,10 [60s rest]
–
Barbell Bicep Curl:
45×25,15,10 [30s rest]
–
Barbell JM Press:
45×25,15,10 [30s rest]
–
Hollow Body Hold:
BWx60s,45s,30s

01/25/20
BW:178.4
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Hanging Knee Raise:
BW x 20,10,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]
–
Barbell Bent Over Row:
100 x 25,15,10 [60s rest]
–
20min Treadmill:
10mph x 60s x 10 sets [60s rest]

Training Log 01/12/20 – 01/18/20

Weekly Miles Walked: 32 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 92 Miles [Goal:1500]

01/13/20
BW:178.2
–
Trap Bar w/ Belt:
310 x 7
365 x 1
427.5 x 1
310 x 7 x 8 sets
[2.5min rest]
–
Press w/ Belt:
115 x 7
135 x 1
157.5 x 1
115 x 7 x 8 sets
[2.5min rest]
–
Chinups:
BW x 19,8,7,7,7,7
[60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10
[30s rest]
–
Band Tricep Pushdown:
Blue x 75,40,25
[30s rest]

01/14/20
BW:178.2
–
30min Treadmill:
8 x 60s @ 10mph [60s rest]
4 x 45s @ 10mph [75s rest]
3 x 30s @ 10mph [90s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 50,30,30 [30s rest]
–
Ab Wheel:
Knees x 50,25,15 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/15/20
BW:178.6
–
Press:
122.5 x 5
135 x 1
157.5 x 1
122.5 x 5 x 8 sets
[2-2.5min rest]
–
DB Single Arm Row:
75 x 15,10,10,8,8,8 [60s rest]
–
Pushups:
BW x 25,15,15 [60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10 [30s rest]
–
Banded Tricep Pushdown:
Blue x 60,30,30 [30s rest]

01/16/20
BW:179.0
–
Trap Bar w/ Belt:
332.5 x 5
380 x 1
427.5 x 1
332.5 x 5 x 8 sets
[2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Single Leg Calf Raise:
BW x 10 x 10 sets [10s rest]

01/17/20
BW:178.6
–
Press w/ Belt:
130×3
145×1
157.5×1
130×3 x 9 sets
[1-1.5min rest]
–
Chinups:
BW x 10,10,10,8,6,6 [60s rest]
–
Assisted Wide Grip Pullup:
Blue Band x 5 x 5 sets [30s rest]
–
Dips:
BW x 10 x 3 sets [60s rest]
–
Dumbbell Hammer Curl:
25’s x 25,15,10 [60s rest]
–
Close Grip “Foam Roller” Bench Press:
85 x 25,15,10 [30s rest]
*Used a foam roller as a board press

01/18/2020
BW:177.8
–
30min Treadmill:
15 x 60s @ 10mph [60s rest]
–
Barbell Wide Grip Bent Over Row:
125 x 10 x 6 sets [60s rest]
–
Hanging Knee Raise:
BW x 20,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

Training Log 01/05/20 – 01/11/20

Weekly Miles Walked: 33.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 52 Miles [Goal:1500]

01/06/20
BW:176.6
–
Trap Bar w/ Belt:
290 x 7 x 11 sets [2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 18 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW+10 x 20,20,15,15,15 [60s rest]
–
Calf Raise:
BW x 40,40,30,30,30,30 [30s rest]
–
Ab Wheel:
Knees x 20,20,20,15,15 [60s rest]

01/07/20
BW:178.8
–
Press w/ Belt:
120 x 5
135 x 1
155 x 1
120 x 5 x 8 sets
[2min rest]
–
Dumbbell Row:
75 x 10,10,10,8,8,8 [60s rest]
–
Dips:
BW x 20,15,10,10,8,8 [60s rest]
–
Dumbbell Bicep Curl:
30’s x 10,10,8,8,8,8 [60s rest]
–
Banded Tricep Pushdown:
Double Blue x 20 x 5 sets [30s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/08/20
BW:179.8
–
Trap Bar w/ Belt:
312.5 x 5 x 11 sets [2-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 18 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW + 10 x 20 x 5 sets [60s rest]
–
Knee Raise:
BW x 15,12,8,5,5,5 [60s rest]
–
SL Calf Raise:
BW x 10 x 6 sets [30s rest]

01/09/20
BW:179.6
–
Press w/ Belt:
137.5 x 1
145 x 1
155 x 1
130 x 3 x 9 sets
[1-1.5min rest]
–
Chinups:
BW x 17,8,8,7,7,8 [60s rest]
–
Pushups:
BW x 35,20,13,11,11 [60s rest]
–
Plate Hammer Curl:
25 x 40,20,20,20 [30s rest]
–
Banded Overhead Tricep Extension:
Green x 25 x 4 sets [30s rest]
–
Banded Pull-Apart:
Green x 40,30,30 [30s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/10/20
BW:177.6
–
Treadmill:
8 x 45s @ 10mph [75s rest]

01/11/20
BW: 178.2
–
Treadmill:
6 x 60s @ 10mph [60s rest]
4 x 45s @ 10mph [75s rest]

Training Log 12/29/19 – 01/04/19

Weekly Miles Walked: 28.5 Miles [Goal: 28+]
Cumulative 2020 Miles Walked To Date: 18.5 Miles [Goal: 1500]

Happy New Year! My focus for the first few months of the year is to prepare for a physical assessment consisting of the following:
*1rm Standing Press
*1rm Trap Bar Deadlift
*AMRAP Chinups
*800m Run

12/29/19
BW:177.4
–
Press (no belt):
135×1
155×1
170×1
*Took ten minutes and worked up to a heavy single to get a baseline for my e1rm for a short press focused cycle.

12/30/19
BW:178.0
–
Trap Bar (no belt):
305 x 7 x 7 sets [2.5 minutes rest]
–
Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]
–
SL/DL Calf Raise:
BW x 12/20 x 5 sets [30s rest]
–
Ab Wheel:
Knees x 17 x 5 sets [45s rest]

12/31/19
BW:176.0
–
Press (no belt):
110 x 7 x 5 sets [2.5 min rest]
–
DB Row:
65 x 10 x 6 sets [60s rest]
–
Pushup:
BW x 25,20,15,13,11 [60s rest]
–
Plate Hammer Bicep Curl:
45 x 15 x 6 sets [60s rest]
–
45 Degree Side Raise:
BW x 12 x 4 sets [30s rest]

1/1/20
BW:176.0
–
Trap Bar (no belt):
335 x 5 x 7 sets [2.5 min rest]
–
Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW x 20 x 5 sets [60s rest]
–
Calf Raise:
BW x 30 x 5 sets [30s rest]

1/2/20
BW:176.0
**Workout completed in 45min due to time contraints
–
Press (no belt):
120 x 5 x 7 sets [45-90s rest]
–
Chins:
BW x 10 x 4 sets
Assisted (Blue Band) x 10 x 3 sets
[Supersetted with Dips]
–
Dips:
BW x 10 x 7 sets
[Supersetted with Chins]
–
Circuit:
Hanging Knee Raise: BW x 10 x 5 sets
Dumbbell Curl: 25’s x 10 x 5 sets
Band Tricep Pushdown: Blue x 25 x 5 sets
Bent Over Reverse Fly: 10’s x 15 x 5 sets

1/3/20
BW:176.2
–
Trap Bar (w/ Belt):
[~90%] 430 x 1
[~93%] 450 x 1
[~85%] 410 x 2
[~80%] 380 x 3
[~75%] 360 x 3
–
Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW x 20 x 5 sets [60s rest]
–
SL Calf Raise:
BW x 15 x 7 sets [15s rest]
–
Hollow Body Hold:
60s x 2 sets [60s rest]

1/4/20
BW:175.8
–
Press w/ Belt:
112.5 x 7
135 x 1
155 x 1
112.5 x 7 x 6 sets [2.5min rest]
–
Inverted Row:
BW x 18,15,12,10,8,8 [60s rest]
–
Pushup:
BW x 30,20,15,10,10 [60s rest]
–
Plate Hammer Curl:
45 x 30,20,10,10,10 [60s rest]
–
Overhead Banded Tricep Extension:
Green x 50,30,20 [30s rest]
–
Band Pull Apart:
Green x 50,30,20 [30s rest]

Training Log 10/27/19 – 11/02/19

10/28/19
Squat:
235 x 7 x 11 sets [1-1.5 min rest*]
–
Bench:
175 x 7 x 11 sets [1-1.5 min rest*]
–
*kept rest really short to be courteous and not hog the rack/bench. Didn’t affect me at all.
–
Tricep Pushdown:
“3” x 25,20,15,15,15,10 [45s rest]
–
Seated Calf:
45 x 15 x 5 sets [30-45s rest]
–
Decline Sit-ups:
BW x 15,10,10,10,10,10 [45s rest]
–
Rusted Out Vintage Schwinn Air Bike LISS x 12:30 (display broken – no distance)
–
Trained at a pretty cool black iron gym in Lakeland, FL: All American Gym. They neglect their equipment, but the TPB I squatted with was straight and still had great knurling, so I can’t complain. Had a great workout despite being in the car for 14 hours yesterday; weights felt suspiciously light. Maybe my home plates are a little heavy.
–

10/29/19
Deadlift:
265 x 7 x 11 sets [1.5-2 min rest]
–
DB Curl:
20’s x 20,10,10,10,10 [45s rest]
–
DB Shrug:
50s x 10 x 3 sets [45s rest]
–
Rusted Schwinn LISS x 12:30 (? Miles)
–

10/30/19
Bench:
185 x 5 x 11 sets [1-1.5 min rest]
–
Pull-ups:
BW x 8,6,6,5,5,5,5,5,5 [60 s rest]
–
Skull Crusher:
55 x 15,12,10,8 [45s rest]
–
Decline Sit-ups:
BW x 10 x 7 sets [45s rest]
–
Jump Rope x 100 x 10 sets [30s rest]
–

11/01/19
BW:175.4
–
Squat:
252.5 x 5 x 11 sets [1.5 – 2 min rest]
–
Bench Press:
175 x 7 x 11 sets [1.5-2 min rest]
–
Banded Tricep Pushdown:
Red x 25 x 4 sets [45s rest]
–
Calf Raise:
BW x 25 x 4 sets [45s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–
Good to be home.
–

11/02/19
BW: 175.4
–
Deadlift:
285 x 5 x 11 sets [2.5 min rest]
–
Lever Row:
“25” x 10 x 3 sets
–
Knee Raise:
BW x 10 x 3 sets
–
30min walk w/ Hank
——-

Training Log 10/20/19 – 10/26/19

10/21/19
BW: 172.8
–
Squat:
235 x 7 x 10 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Sit-Ups:
BW x 10 x 5 sets [30s rest]
*specificity is weird. Despite the fact that I already train abs 2x per week using commonly accepted “better” ab exercises (ab wheel/hanging knee raise), the last set of 10 had my abs on fire. I think I’ll keep these in on Monday’s to see what happens.
–
No triceps. I could tell from bench that I’m carrying some fatigue in my triceps and front delts. I don’t want to reduce bench frequency to 2x per week, so I’m reducing volume elsewhere.
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/22/19
BW: 173.2
–
Deadlift:
262.5 x 7 x 10 sets [2.5 min rest]
–
Chin-ups:
BW x 16,5,5,5,5,5,5 [1 min rest]
–
Multi-Grip Bicep Curls:
60 x 15,8,8,8,8,8,8 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/23/19
BW: 174.0
–
Bench:
172.5 x 7 x 10 sets [2.5 min rest]
*good session
–
Hanging Knee Raise:
BW x 20,8,8,8,8,8 [1 min rest]
–
Band Straight Arm Lat Pull:
Red x 50,25,25 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/24/19
BW: 174.4
–
Squat:
252.5 x 5 x 10 sets [2.5 min rest]
–
SL Calf Raise:
BW x 15 x 8 sets
–(Supersetted With)–
Strict BB Bicep Curl:
45 x 12 x 7 sets
–
Neck Extensions:
20 x 20,15,10 [60s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

No video. Just a lovely Valsalva Face Picture.

10/25/19 – Had to get all of this done in an hour due to a morning meeting. I”ll bench tomorrow.
BW:172.8
–
Deadlift:
282.5 x 5 x 10 sets [2 – 2.5 min rest]
–
DB Row:
75 x 10 x 3 sets; x 8 x 5 sets [45 – 60s rest]
–
Assault Bike LISS (4.1 miles)
–

10/26/19
BW: 172.6
–
Bench:
185 x 5 x 10 sets [2.5 min rest]
–
Blast Strap “Ab Wheel”:
BW x 20,15,10,10,10,10,10,10 [60s rest]
–
Plate Hammer Curl:
25 x 30,25,20,15,10 [30s rest]
–
Banded Tricep Pushdown:
Red x 30,25,20,15,10 [30s rest]
–
BB Shrug:
45 x 30,25,20,15,10 [30s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

Training Log 10/13/19 – 10/19/19

10/14/19
BW:172.4
–
Squat:
232.5 x 7 x 9 sets [2.5 min rest]
–
TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
–
Banded Tricep Pushdown :
Blue x 50,30,30,30 [30s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/15/19
BW:172.8
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Morning – 0700 – Annual SWAT Physical Assessment
–
The team had our annual assessment this morning, which consists of:
-1 Mile Run (Full SWAT Gear + Empty Patrol Rifle)
-60 Yard Sprint (Full SWAT Gear + Gas Mask + Battering Ram)
-30 Yard Crawl (Full SWAT Gear + Gas Mask)
-20 Yard Buddy Drag (Full SWAT Gear)
-8 Flights of Stairs (Full SWAT Gear + Battering Ram)
-Five Foot Fence Climb (Full SWAT Gear)
-5 Pullups (Full SWAT Gear)
-5 Dips (Full SWAT Gear)
*** “Full SWAT Gear” = Long Sleeve BDU’s, Boots, Belt, Entry Vest, Ballistic Helmet
–
It’s an easy assessment given my current fitness levels, even after spending all day yesterday on the range and the squat/bench session last night.
–
–
Evening – 1700 – Strength Training
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Deadlift:
260 x 7 x 9 sets [2.5 min rest]
–
Chins:
BW x 15; 5 x 6 sets [1 min rest]
–
BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
–
No LISS…I’d say the morning assessment can easily count for my 12.5 min daily conditioning. Lol
–
*Was NOT wanting to train after two long days of training, less than ideal sleep, and the assessment, but after I got moving it was a really good session.
—–

10/16/19
BW:172.4
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Hanging Knee Raise:
BW x 20; 8 x 5 sets [60s rest]
–
BB JM Press:
45 x 12 x 5 sets [60s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)

10/17/19
BW:173.6
–
Squat:
250 x 5 x 9 sets [2.5min rest]
–
Calf Raise:
SL x 25lb x 10 x 5 sets [30s rest]
DL x BW x 25 x 2 sets [30s rest]
–
Multi-Grip Hammer Curl:
45 x 25; 15 x 4 sets [60s rest]
–
Neck Extensions:
20lb x 25; 10 x 5 sets [30s rest]
–
Assault BIke LISS x 12:30 (4.3 miles)
–

10/18/19
BW:173.6
–
Deadlift:
280 x 5 x 9 sets (6 DOH; 3 HG) [2.5 min rest]
–
TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
*I’m trying to improve my bench technique (set up, grip width, bar path). It’s all over the place. Today was a step in the right direction.
–
Banded Tricep Pushdown:
Red x 30 x 5 sets [60s rest]
–
Assault BIke LISS x 12:30 (4.3 miles)
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10/19/19
BW: 173.6
–
Dumbbell Row:
75 x 8 x 8 sets [1 min rest]
–
Ab Wheel:
Knees x 30; 15 x 5 sets [1 min rest]
–
BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
—–

Training Update and Training Log 10/06/19 – 10/12/19

Training Update

After a long break from structured training and just “getting a workout in” every day, I’m back to regular programming. This time, I’m trying out a High Volume, Low Fatigue training approach developed by John Hanley with Barbell Hacks. The basic premise behind this type of training can be found HERE.

Here is my plan for the next five or so weeks:

Squat/Deadlift
M – Sq 65% x 7r x 8-11 sets
T- Dl 65% x 7r x 8-11 sets
W –
Th – Sq 70% x 5r x 8-11 sets
F – Dl 70% x 5r x 8-11 sets
S –
S –
***Main focus will be bumping volume weekly to get to 11 sets. I’ll also bump e1rm’s by 2.5lb / week.

Bench
M – Bench
T –
W – Bench
Th
F – Bench
S
S
**Alternating 8-11 sets of 65%x7r and 70%x5r. I’ll bump e1rm by 2.5lb every four sessions, and adding volume to get to 11 sets.

Accessory
M – Triceps
T – Biceps/Upper Back
W – Triceps/Abs/Traps
Th – Calves/Neck/Biceps
F – Triceps
S – Upper Back/Abs/Biceps/Calves/Neck
S –
**Pretty much all easy density block stuff. The barbell lifts will take priority in terms of total stress.

Conditioning
M – 12.5 min LISS
T – 12.5 min LISS
W – 12.5 min LISS
Th – 12.5 min LISS
F – 12.5 min LISS
S – 12.5 min LISS
S
**This will give me 75min/week of vigorous intensity conditioning as minimum recommended volume under the physical activity guidelines.

After 5 weeks I’ll start focusing on bumping weight. Maybe plan some 85% sessions here and there. I started really conservative with my e1rm’s so I should have some wiggle room these first several weeks.

10/07/19
BW:173.2
–
Squat: 230 x 7 x 8 sets [2.5 min rest]
Bench: 182.5 x 5 x 8 sets [2.5 min rest]
Banded SA Tricep Pushdown: Red x 20 x 4 sets [1 min rest]
Assault Bike LISS x 12.5min (4.4 miles)

10/08/19
BW:172.2
–
Deadlift:
260 x 7 x 8 sets [2.5 min rest]
–
Chins:
BW x 15; 5 x 6 sets [1 min rest]
–
Plate Hammer Curl:
45×20,15,15,12 [1 min rest]
–
Assault Bike LISS x 12:30 (4.1 miles)
–

10/09/19
BW: 171.8
–
TnG Bench:
170 x 7 x 8 sets [2.5 min rest]
–
BB Skull Crusher:
45 x 25,15,15,15 [1 min rest]
–
Hanging Knee Raise:
BW x 18,8,8,8,8,8 [1 min rest]
–
Upright Row:
45 x 15 x 3 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/10/19
BW: 171.6
–
Squat: 247.5 x 5 x 8 sets [2.5 min rest]
–
Calf Raises:
BW + 25 x 25 x 4 sets [30s rest]
–
BB Bicep Curl:
45×30; 10 x 6 sets [60s rest]
–
Neck:
15 x 30; 10 x 5 sets [30s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/11/19
BW:172.0
–
Deadlift:
280 x 5 x 8 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 8 sets [2.5 min rest]
–
Single Arm Band Tricep Pushdown:
Red x 25 x 4 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.4 miles)
–

10/12/19
BW: 172.6
–
DB Row:
75 x 10,8,8,6,6,6,6 [1 min rest]
–
Ab Wheel:
Knees x 30,12,12,12,12,12 [1 min rest]
–
Multi Grip Hammer Curl:
45 x 25,15,15,15,15 [1 min rest]
–
Calf Raise:
BW+25 x 25 x 4 sets [1 min rest]
–
Neck Extensions:
15 x 30,12,12,12,12,12 [1 min rest]
–
Assault Bike LISS x 12:30 (4.3 miles)