Deadlift - SHIELD TRAINING SYSTEMS, LLC

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
–
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
–
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)
–

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 Log 05/12/19 – 05/18/19

https://youtu.be/6X9dj_k5ins

05/13/19
BW:174.4
–
Comp Squat:
385×1@8
310×5 x 5 sets
–
Comp Press:
170×1@8
140×4 x 5 sets
*Best feeling presses I’ve had in awhile
–
Close Grip Incline:
155×10
162.5×10
170×10
162.5×10
–
BB Strict Bicep:
45×15 x 3 sets
*These are much harder than normal, and the bicep pump is real
—–
05/14/19
BW:175.4
–
Conventional Deadlift:
395×1@8
315×5 x 5 sets
*I’ve given up on sumo. I just don’t enjoy it, even if it is stronger than my conventional. Training is supposed to be fun, right?
–
Comp Bench:
270×1@8
225×4 x 5 sets
–
High Bar Squat (no belt):
155×10
165×10
175×10
185×10
195×10
—–
05/15/19
BW:175.6
–
DB Row 8min Density Block:
75×10 x 3 sets
65×10 x 2 sets
55×10 x 2 sets
–
Toes to Bar:
BWx 10,8,8,6,6,4,4
–
DB Strict Hammer Curl:
15’s x 20 x 3 sets
–
BB Skull Crusher:
45 x 20 x 1 set
45 x 15 x 2 sets
–
Assault Bike:
LISS x 10min
HIIT x 20min (30/90 x 10 rounds)
LISS x 5min
=11.0 miles
—–
05/16/19
BW:174.8
–
2ct Pause Squat:
280×4
290×4
300×4@8 x 4 sets
–
Pin Press @shoulders:
125×4
135×4
145×4@9
140×4@8 x 3 sets
–
Close Grip Bench:
175×10
182.5×10
190×10
182.5×10
–
BB Strict Bicep Curl:
45×20,15,15
——-
05/17/19
BW:175.6
–
Mid Shin Block Pull (no belt):
315×4
325×4
335×4 x 4 sets
*These we’re not bad. Almost good, even. Cool beans.
–
Comp Press:
130×4
140×4
150×4 x 4 sets
*This is pushing all time volume PR territory, I think. Too lazy to look back. Definitely a “skinny Dexter” volume PR, though. Winning.
–
RDL (no belt):
185×10
195×10
205×10
195×10
*Pro tip: if you sweat your ass off during training, the bar slides up and down your legs nicely during RDLs.
–
Skull Crushers:
45×20,20,15
——-
05/18/19
BW:173.8
–
DB Row:
75x10x3
65x10x2
55x10x3
–
Toes to Bar:
10,8,8,5,5,5,5,5
–
DB Strict Hammer Curl:
20s x 20,20,15
–
Assault Bike:
10min LISS
20min HIIT (30/90 x 10 rounds)
6min LISS
=11.1 miles
—–

Training Log 04/28/19 – 05/11/19

https://youtu.be/xZ5aMWjNstk

https://youtu.be/o3XecA-PXOc

04/29/19 – Training
BW:175.6
–
Comp Squat:
375×1@8
300×5 x 5 sets
–
Comp Press:
165×1@8.5
135×4 x 5 sets
–
Close Grip Incline Bench:
145×10
155×10
162.5×10@8
155×10
–
Strict BB Bicep Curl:
45×12 x 3 sets
—–

04/30/19 – Training
BW:175.6
–
Sumo:
405×1@8
325×5 x 5 sets
–
Comp Bench:
260×1@8
215×4 x 5 sets
–
High Bar Squat:
165×10
175×10
185×10
175×10
–
Banded Tricep Pushdown:
Blue x 25 x 3 sets
—–

05/01/19 – Training
BW:176.2
–
2ct Pause Squat (no belt):
265×4
275×4
285×4 x 3 sets
–
Pin Press @ Shoulders (no belt):
115×4
125×4
135×4 x 3 sets
–
Close Grip Bench Press (no belt):
165×10
172.5×10
180×10
170×10
–
7min Chins Density Block:
BW x 10,8,8,8,6,6,6 [52]
–
Assault Bike LISS x 5.0 miles (15:15)
–
Friday and Saturday are going to be ~16 hour days, so I have to squeeze two training sessions and a GPP session in over today and tomorrow. So I did upper back and half of my cardio after today’s session, I will do abs and the other half of cardio after tomorrow’s session, and I’ll do Saturday’s GPP/Cardio session on Sunday. Back on schedule Monday. Just make it fit.

05/02/19 – Training
BW:175.2
–
Mid Shin Block Pull (no belt):
275×4
295×4
315×4 x 3 sets
–
Comp Press:
115×4
130×4
140×4 x 3 sets
–
RDL (no belt):
155×10
175×10
185×10
175×10
–
Toes to Bar:
BW x 10 x 3 sets
–
Assault Bike LISS x 5.0 miles (15:17)

05/05/19 – Accessory/Conditioning
BW:174.4
–
Strict Barbell Row 7min Density Block:
100×12,12,12,10,10,10
–
Toe to Bar 7min Density Block:
BW x 10,10,6,4,4
–
Assault Bike:
10 min LISS
10 min HIIT (30s sprint/90s recovery ride)
10 min LISS
Total Distance – 9.6 miles
—–

05/06/19 – Training
BW:176.2
–
Comp Squat:
380×1@8
305×5 x 5 sets
–
Comp Press:
165×1@8.5
135×4 x 5 sets
–
Close Grip Incline:
147.5×10
157.5×10
165×10
157.5×10
–
BB Strict Bicep Curl:
45×15 x 3 sets
—–

05/07/19 – Training
BW:175.6
–
Conventional Deads:
380×1@8
305×5 x 5 sets
*Sumo was bugging my right hip during warm ups. I switched to conventional, and things were fine.
–
Comp Bench:
265×1@8
220×4 x 5 sets
–
High Bar Squat (no belt):
165×10
177.5×10
190×10
185×10
—–

5/8/19 – Accessory/Conditioning
BW:176.2
–
DB Row:
65×10 x 6 sets
–
Toe To Bar:
BW x 10,5,5,5,5,5
–
Assault Bike:
10 min LISS
14 min HIIT (30/90 x 7 rounds)
6 min LISS
Total – 9.7 miles
—–

5/9/19 – Training
BW:177.0
–
2ct Pause Squat (no belt):
275×4
285×4
295×4 x 3 sets
–
Pin Press @ Shoulders (no belt):
120×4
130×4
140×4 x 3 sets
–
Close Grip Bench Press (no belt):
170×10
177.5×10
185×10
175×10
–
Strict BB Bicep Curl:
45×15 x 3 sets

05/10/19 – Training
BW:176.6
–
Mid Shin Block Pull (no belt):
305×4
315×4
325×4 x 3 sets
–
Comp Press:
125×4
135×4
145×4 x 3 sets
–
RDL (no belt):
175×10
185×10
195×10
185×10
—–

05/11/19 – Accessory/Conditioning
BW:177.2
–
DB Row 8min Density Block:
70 x 10 x 6 sets
–
Toe to Bar 8min Density Block:
BW x 8,8,6,6,4,4,4 [40]
–
Assault Bike:
LISS x 10 min
HIIT x 20 min (30/90 x 10 rounds)
Total: 9.1 miles

Training Log 04/21/19 – 04/27/19

https://youtu.be/3q9rL_rdYYA

LOW STRESS WEEK
4/22/19
BW:175.6
–
Comp Squat:
350×1
270×6
–
Comp Press:
155×1
125×6
–
Feet Up Bench:
135×10
150×10
160×10
—–
04/23/19
BW:176.0
–
Sumo Dead:
350×1
270×6
–
Comp Bench:
225×1
180×6
–
530 High Bar:
135×8 x 3 sets
—–
04/24/19
BW:175.6
–
Chinups x 15 x 1 set
Ab Wheel x 30 x 1 set
Knee Raise x 15 x 1 set
Assault Bike LISS x 30 minutes (10.2 Miles)
—–
04/25/19
BW:174.4
–
530 Squat (no belt):
315×1@8
267.5×6@8
–
Press (no belt):
150×1@8
127.5×6@8
–
TnG Bench:
165×10
175×10
185×10
–
First workout in the garage gym. I already love it.
—–
04/26/19
BW:176.0
–
RDL (no belt):
175×10
185×10
200×10
–
2ct Pause Press (no belt):
135×1
115×6
–
Barbell Row (no belt):
115×10
125×10
135×10
–
Low stress week complete. Next week i’ll start another five week development block that will be similar to the last block (press focus). This coming block should be better since I won’t be going out of town at all, I won’t have the insane Saturday HIIT sessions (tomorrow is the last one), and I’ll be in my own gym. For this past block, the wheels started falling off during week five despite really good progress the first four weeks. I’m not sure if this is due to one of the confounding variables mentioned above, or if four weeks was the right block length and five was too many (TTP, and all). I’ll be thinking about this during the next block.
—–
04/27/19
Last day for the SWAT Challenge HIIT workouts @ Hard HIIT. The Challenge is next weekend. These were fun, but I’m glad they’re done. I’m not really convinced that they were bad for my strength goals, but I know they weren’t good for them. One positive out of them is that it really drove home the utility of being strong and having a baseline level of conditioning and work capacity. I never had any trouble finishing the workouts, and was usually in the “front of the pack”, so to speak.
–
BW: 174.8
–
Round 1:
Squat Jump/Burpee Ladder
x20/10
x16/8
x12/6
x8/4
x4/2
(then)
x 1/4 mile run
–
Round 2:
Pullup/KB Thruster Ladder
x12/12
x10/10
x8/8
(then)
x 1/4 mile run
–
Round 3:
KB Sumo Squat to High Pull/Lateral Hand Walks over Bench Ladder
x20/20
x15/15
x10/10
(then)
x 1/4 mile run
–
Round 4:
1000m Row
(then)
x 25 battling rope slams
x 50 battling rope jumping jacks
–
Round 5:
MB Russian Twist x 20
Mountain Climber x 20
–3 sets each–
(then)
x 1/4 mile run
–
Round 6:
Sprint 2 Flights of Stairs x 5 sets
–
Took about 33 minutes.

Training Log 04/14/19 – 04/20/19

https://youtu.be/GE1kGTlRL-Q

No videos of Tuesday and only top sets for Thursday and Friday

04/15/19
BW:176.6
–
Comp Squat:
365×1@7
380×1@8
305×5 x 5 sets
–
Comp Press:
155×1@7
170×1@9.5…if you press forward out of the bottom…you’re gonna have a bad time.
140×4 x 5 sets
–
Close Grip Incline Bench (No Belt):
115×10
125×10
135×10
130×10 x 2 sets
–
Barbell Bicep Curl:
45×15 x 3 sets
–
Standing Calf Raise:
120×15 x 3 sets
—–
04/16/19
BW:175.8
–
Sumo Deadlift:
365×1
405×1
295×5 x 5 sets
*Hip was bugging me today. Stayed conservative.
–
Comp Bench:
245×1
200×5 x 5 sets
*Meh
–
High Bar Squat (no belt):
135×10 x 5 sets
*Hip got progressively better with each set.
–
Last week of this development phase before a low stress week. I think it’s coming just in time.
—–
04/17/19
BW:175.6
–
9min Assisted (Red Band) Chins:
10,10,10,8,8,8,6,6,6,6 [78]
–
9min Abs:
Ab Wheel x10/ Knee Raise x5 x 8 Rounds
–
Assault Bike LISS x 30 minutes (10.2 miles)
—–
4/18/19
BW: 175.8
–
2ct Pause Squat (no belt):
250×4
260×4
270×4
255×4 x 2 sets
–
Pin Press @ Shoulders (no belt):
115×4
120×4
130×4
120×4 x 2 sets
–
Press (No Belt):
70×10
80×10
90×10
80×10 x 2 sets
—–
4/19/19
BW:175.4
–
Sumo Block Pull (no belt):
275×4
295×4
315×4
295×4 x 2 sets
–
Comp Press:
125×4
135×4
145×4
125×4 x 2 sets
–
Back Raise:
BW x 25 x 3 sets
—–

Training Log 04/07/19 – 04/13/19

https://youtu.be/bJXOMgbjUfg

Spent the week out of town for SWAT training, and had to do just a little bit of modification due to equipment limitations. Pretty decent week of training despite shitty equipment and being dog ass tired coming into each training session.
—–
4/8/19
BW:175.8
–
Comp Squat:
360×1
375×1@8
300×5 x 5 sets
–
Comp Press:
150×1
165×1
135×4 x 5 sets
–
Dumbbell Close Grip Incline Bench Press:
45s x 10
55s x 10
65s x 10
60s x 10 x 2 sets
–
BB Bicep Curl:
65×15,13,13
–
Standing Calf Raise:
BW x 20 x 3 sets
—–
4/9/19
BW:?
–
Comp Deadlift:
395×1
420×1@8
330×5 x 2 sets
315×5 x 3 sets
–
Comp Bench:
250×1
260×1@8
215×4 x 5 sets
–
RFESS:
BW x 10 x 5 sets
–
Dips:
BW x 10 x 3 sets
—–
4/10/19
BW:?
–
2000m Row
–
8min Chins:
BW x 5 x 12 sets
–
Ab Wheel x 20 x 3 sets
–
Knee Raise x 8 x 3 sets
–
DB Bicep Curl:
20s x 15 x 3 sets
–
Standing Calf Raise:
BW x 20 x 3 sets
–
Incline Treadmill LISS x 30 minutes
—–
4/11/19
BW:?
–
2ct Pause Squat (No Belt):
275×4
290×4
300×4@9
285×4 x 2 sets
–
Seated Pin Press @ Shoulders:
100×4
115×4
125×4@9
115×4 x 2 sets
–
Press (No Belt):
60×10
75×10
90×10
85×10 x 2 sets
—–
4/12/19
BW:?
–
Mid Shin Sumo Rack Pull (No Belt):
295×4
315×4
330×4@9
315×4 x 2 sets
–
Comp Press:
125×4
135×4
145×4@9
135×4 x 2 sets
–
Back Raise:
BW x 25 x 3 sets
–
BB Bicep Curl:
50 x 20,15,10
–
Seated Calf Raise:
50 x 10 x 3
–
Tricep Pushdown:
80 x 20 x 3 sets
—–
4/13/19
BW:176.6
–
40min HIIT @ Hard HIIT
—–

Training Log 03/31/19 – 04/06/19

https://youtu.be/L1cv_ie-kwM

Monday 04/01/19
BW:174.8
–
Comp Squat:
355×1@7
370×1@9….hips and knees shifted back out of the hole. derp.
285×5 x 5 sets
–
Comp Press:
160×1@8
135×4 x 5 sets
–
Close Grip Incline Bench:
115×10
125×10
135×10
130×10
–
Barbell Bicep Curl:
65 x 15,12,10
–
101 Standing Calf:
100 x 10 x 3 sets
—–

Tuesday 04/02/19
BW:174.8
–
Sumo Deadlift w/ Belt:
385×1@7
410×1@8
325×5 x 5 sets
–
Comp Bench:
245×1
260×1@8
215×4 x 5 sets
–
RFESS:
60×10
70×10
80×10
70×10
–
Dips:
BW x 20 x 2 sets
BW x 25 x 1 set
–
101 Seated Calf Raise:
65 x 10 x 3 sets
—–

Wednesday 04/03/19
BW:175.6
–
8min Chins:
BW x 5 x 11 sets
–
8min Abs:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise – BW x 8 x 5 sets
–
Assault Bike LISS x 30 Minutes (9.8 miles)

Thursday 04/04/19
BW:176.2
–
2ct Pause Squat (no belt):
240×4
255×4
270×4 x 4 sets
–
Pin Press @ Shoulders (no belt):
115×4
125×4
135×4 x 4 sets
–
Close Grip Bench (no belt):
155×10
165×10
175×10
170×10
–
Barbell Bicep Curl:
65×15
65×13 x 2 sets
–
101 Standing Calf:
120 x 10 x 3 sets

Friday 04/05/19
BW:176.2
–
Mid Shin Rack Pull (no belt):
265×4
280×4
300×4 x 4 sets
–
Comp Press:
120×4
130×4
140×4 x 4 sets
–
Back Raise:
50 x 15 x 4 sets
–
Pushup:
Bw x 25 x 3 sets
–
101 Seated Calf:
70 x 10 x 3 sets

Saturday 04/06/19
BW: 176.2
–
45min HIIT @ Hard HIIT

Training Log 03/24/19 – 03/30/19

https://youtu.be/4Sy5BsaX0Fk

Monday 3/25/19
BW:175.0
–
Comp Squat:
350×1@7
365×1@8
290×5 x 5 sets
–
Comp Press:
155×1@8
130×4 x 5 sets
–
Close Grip Incline Bench:
115×10
125×10
135×10
130×10
–
Barbell Bicep Curl:
55 x 15 x 3 sets
–
101 Standing Calf Raise:
80 x 10 x 3 sets

Tuesday 3/26/19
BW:174.0
–
Sumo Deadlift:
385×1@7
405×1@8
315×5 x 5 sets
–
Comp Bench:
255×1@8
210×4 x 5 sets
–
Dumbbell Rear Foot Elevated Split Squat:
25’s x 10
30’s x 10
35’s x 10
30’s x 10
–
Dips:
BW x 20 x 3 sets
–
101 Seated Calf Raise:
55 x 10 x 3 sets

Wednesday 3/27/19
BW:176.0
–
7min Chinup Density Block:
7,7,7,7,7,6,6,6 [53]
–
7min Abs Density Block:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise – BW x 8 x 4 sets
–
Assault Bike LISS x 30 minutes (9.7 miles)

Thursday 03/28/19
BW: 174.6
–
2ct Pause Squat (no belt):
235×4
245×4
260×4 x 3 sets
–
Pin Press @ shoulders (no belt):
110×4
120×4
130×4 x 3 sets
–
Close Grip Bench (no belt):
155×10
165×10
175×10
165×10
–
Barbell Bicep Curl:
60 x 15 x 3 sets
–
101 Standing Calf Raise:
100 x 10 x 3 sets
–

Friday 03/29/19
BW:175.6
–
Mid Shin Rack Pull (No Belt):
250×4
270×4
285×4 x 3 sets
–
Comp Press:
115×4
125×4
135×4 x 3 sets
–
Back Raise:
35 x 15 x 4 sets
–
Pushup:
BW x 20 x 3 sets
–
101 Seated Calf Raise:
60 x 10 x 3 sets
–

Saturday 03/30/19
BW:174.4
–
HIIT Session @ Hard HIIT in Town. I’ve been doing these every Saturday to help get the word out for the SWAT Challenge our team holds in May. They are particularly brutal, but they haven’t affected my training at all. I’m actually going to log today’s because I remembered to do so, lol.
–
6min row for distance – I think I rowed somewhere around 1300m
–
*1 min rest*
–
6min of various sprints, crawls, etc (about 20 yards each)
–
*1 min rest*
–
10 Burpees – 1 Stair Sprint
8 Burpees – 2 Stair Sprints
6 Burpees – 3 Stair Sprints
4 Burpees – 4 Stair Sprints
*Each sprint is two flights of stairs
–
*2-3 min rest*
–
15 DB Thruster – 15 DB Burpee to Pushup to Renegade Row – 15 Situps
12 DB Thruster – 12 DB Burpee to Pushup to Renegade Row – 12 Situps
10 DB Thruster – 10 DB Burpee to Pushup to Renegade Row – 10 Situps
8 DB Thruster – 8 DB Burpee to Pushup to Renegade Row – 8 Situps
6 DB Thruster – 6 DB Burpee to Pushup to Renegade Row – 6 Situps
4 DB Thruster – 4 DB Burpee to Pushup to Renegade Row – 4 Situps
2 DB Thruster – 2 DB Burpee to Pushup to Renegade Row – 2 Situps
**I used 10lb DB’s. This took about 13.5 minutes to complete**
–
Pure hell. But it’s a fun way for myself and other SWAT team members to interact with the public.

Training Log 03/17/19 – 03/23/19

I’m going to spend the next twelve weeks focusing on developing my strength in the low bar squat, the standing press, and the sumo deadlift. I’ve never trained specifically for the press or sumo deadlift. I’m excited to see how this goes.

https://youtu.be/FtcgJsJYjBc

Monday – 3/18/19
BW:174.6
–
Comp Squat:
340×1@7
355×1@8
285×5 x 5 sets
–
Comp Press:
155×1@8
125×4 x 5 sets
–
CG Incline Bench:
115×10
125×10
130×10
120×10
–
Barbell Bicep:
45×15 x 3 sets
—–

Tuesday 3/19/19
BW:174.8
–
Sumo Deadlift:
375×1@7
390×1@8
310×5
295×5 x 4 sets
*It’s obvious this is a novel lift. I started with a pretty wide stance, but had to move it in as the sets progressed due to some rapidly accumulating muscular fatigue in my glutes and hamstrings. From the amount of weight I was able to work up to, I think this is going to be an efficient way to pull for me as long as my hips can tolerate it. I’ve NEVER trained the sumo deadlift more than a few one off times in a pivot block or something, so the fact that I was able to work up to 390 on day one is promising. I expect to see some rapid improvement as my technique improves and I get some volume under me. I’m kind of in no man’s land with this, so even the RPE ratings are total guesswork. I did drop the weight on the back offs due to the acute fatigue, but all the reps were fast. Any comments are welcome.
–
Comp Bench:
250×1@8
205×5,4,4,4,4
*Alan Thrall’s recent video on leg drive helped a lot here.
–
DB Rear Foot Elevated Split Squat:
10s x10
20s x10
30s x10
20s x10
*Went conservative here as my glutes and hamstrings were already “tired”.
–
Dips:
BWx15 x 3 sets
—–

Wednesday 03/20/19
BW:174.4
–
7min Chins:
BW x 6 x 8 sets [48]
–
7min Abs:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise x 6 x 4 sets
–
Assault Bike LISS x 25 minutes (8.2 miles)

Thursday 03/21/19
BW:176.4
–
2ct Pause Squat (No Belt):
225×4
235×4
250×4 x 3 sets
–
Pin Press @ Shoulders (No Belt):
105×4
115×4
125×4 x 3 sets
–
Close Grip Bench Press (No Belt):
145×10
155×10
160×10
150×10
–
Barbell Bicep Curl:
50×15 x 3 sets
–
101 Standing Calf Raise:
60×10 x 3 sets
*1ct pause at bottom and top
—–

Friday 03/22/19
BW:174.2
–
Mid Shin Rack Pull (No Belt):
245×4
265×4
275×4 x 3 sets
–
Comp Press:
110×4
120×4
130×4 x 3 sets
–
Back Raise:
25×15 x 3 sets
–
Pushups:
BWx15 x 3 sets
–
101 Seated Calf Raise:
45×10 x 3 sets
*1ct pause at bottom and top
—–

Saturday 03/23/19
BW:176.0
32 minute HIIT session @ Hard HIIT