Tag: USAPL

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.

Training Log

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)

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 04/21/19 – 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 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