Infinite Intensity - Tactical Barbell 50 Day

[vrain]

Ross Warrior Workout today:

Magic 50

...I use kettlebells for this instead of dumbbells. Personally I find it much smoother. I don't know about you guys but I find dumbbells horrible for swings and snatches compared to the KBz.

Summary of training so far.....

I'm getting very lean....all my abs are even more visible. I'm noticing improvements in my stamina...for example this is my second run with magic 50 this log...and vast improvement from the first time. Almost (almost) flew thru it. Also noticeable are my improvements doing the track workouts....those 400m come a little easier.
I'm also still muscular, looking a little more muscular because of the fat slaying.

Strength is waaaay better this time around subbing in TB, instead of the regular Ross strength days. (thanks again Genghis). I have peace of mind knowing I'm using periodization and progressing....also feel like my strength is improving instead of just maintaining like when I normally have a heavy conditioning load.

One tiny concern I have is wondering whether or not I should do a little distance jogging...leftover boxing mentality I suppose. But I trust The Ross.

OUt.

 

[vrain]

Strength today:

squats 170
bench 145
weighted pullups 25lbs


Was supposed to do track yesterday....but had too much on my plate so missed it.

 

[vrain]

Lifted today....80%RM:

Squats 185
Bench 155
Weighted Pull-ups 28lbs

I'll be doing a 1rm retest after week 9...excited to see my results. I feel like I've definitely made some progress with the strength.

 

[vrain]

Changed things up today a little and did a conditioning workout I found on the tactical barbell site....:

400 meter sprint
10 burpees
10 kb swings
x 4

400 meter sprints are bad enough....but throw in burpees and swings and that's just evil. Great workout...will definitely be incorporating again...left my guts at the track. I used a light kb and did two handed swings....had to rest for a minute or so after each round...The workout was designed for recruits that have to pass the Royal Canadian Mounties physical testing...supposed to simulate chasing and wrasslin' a bad guy. Interesting.

 

[vrain]

This morning did Work Capacity 101 from II.....:

Pull-ups
Medicine ball slams
burpees
jumping jacks

Burpees are 15 at a time with this workout.

 

[vrain]

Today was supposed to be interval/core...but I'm still sore & fatigued from the 400 meter track workout from day before yesterday. So I skipped the track today and just did one of the core routines from II.

 

[vrain]

Lifted today....80%:

Squats 185
Bench 155
Weighted Pull-ups 28lbs

 

[vrain]

Did my GPP workout this morning from II......:

burpees
jumping jax
split jumps
burpees
jumping jax
mountain climbers
x 30 secs for set amount of rounds.

 

[vrain]

Interval/track workout yesterday.

 

[vrain]

Density Day (slightly modified for the equipment I had available).....:


10 min block.....kettlebell snatches/burpees
10 min block.....pull ups
5 min block...heavy bag work

 

[vrain]

Rest....

 

[vrain]

Missed my workout yesterday....was out at the beach. Started up week 10 today.

squats 170
bench 145
weighted pullups 25lbs

75%

 

[vrain]

GPP from II today:

Did the burpee intervals....#5 in II. As always, I love-hate burpees.

 

[vrain]

Rest day....week 11 starts tomorrow. Been busy at work this week so fell behind a little on the logging....back on track as of tomorrow.

 

[vrain]

Tactical barbell today.....:

80%RM

Squats 185
Bench 155
Weighted Pull-ups 28lbs

Day 1 of week 11.

 

[vrain]

Day 2 GPP
I finished up the 50 day II portion of my training last week....so just going to pick and choose/ mix and match gpp/warrior wkouts until I finish up my barbell phase in a week.

Today - density style training:

burpees x 5 - 10 minutes (as many sets as possible)
sledgehammer/tire strikes - 10 mins - as many as possible
heavy bag - 5 mins

 

[vrain]

Finished up my 50 day plan a short while ago....to recap this is what I was doing:

Day 1 - Strength (tactical barbell)
Day 2 - GPP/Core
Day 3 - Warrior Training
Day 4 - Interval trg/core
Day 5 - Strength (tac barbell)
Day 6 - Rest

Using the mighty Ross Enamait's 50 day plan from Infinite Intensity with a slight change.....using Tactical Barbell 2 x week Fighter template for the strength days. I need my barbells lol.

II Portion:
What can I say. Just awesome. I've done this program as is in the past.....it always brings me back up to snuff after a layoff or laziness in my training. It delivered again this time. Short anaerobic cardio is up....the last 15 days especially I noticed improvements in my GPP and warrior workouts. II also leaned me right out and I'm now sporting a fairly well defined 6 pak....but I am pretty lean to start with. Did a little bag work in the gym yesterday and feel like I'm on my toes...

Tac Barbell Portion:
Awesome. Here are my before and after maximums after 12 'weeks':

Squats 230....275
Bench 195....225 (PR for me!)
Weighted pull ups 35lbs x 1......65lbs x 4 strict (PR! But never trained weighted before...so)


Overall:

I really like this combo....I got far better strength gains this time around and I still got the benefits of Ross's program. Last time I did II I lost some max strength and didn't feel quite up to par power/explosiveness-wise.....no issues with that this time around. I think I made the right choice keeping the heavy barbells in my training.

I can't claim credit for this program....got the initial II/TB idea from Genghis on the forums, and got TB cluster input from the better fighters at my gym who recommended the weighted pull-up cluster instead of deadlifts.

I have another month or so before I'm back to my boxing gym.....so thinking about what workout I'm going to play with next in the meantime.

 

[vrain]

Hit my boxing gym with a buddy...did some shadow boxing, bag work, and then eased into a little sparring.

 

[vrain]

Did some good ole fashion roadwork today. 6 miles....felt good and relatively effortless. But I didn't push the pace or anything. Just working on that endurance base.

 

[vrain]

I have a month and a half or so before I start training again at my boxing gym... my S&C will change up when that happens.

Had great results using tactical barbell Fighter template....and I'm very curious about the other templates in the book...the three day templates. As November approaches most of my workouts will start getting more sport specific, bag work, shadowboxing, good old fashion roadwork...but I'd like to keep the quality strength training going.

I've been eyeing tactical barbell Gladiator template right from the start after reading the book, and I know a couple guys getting good results with it. So now's the perfect time to run it for a short phase before November.

This is what I'll be doing...

Training Schedule/ Present - November:

*Strength: Tactical Barbell Gladiator template
Minimalist Cluster: Deadlift/bench press/ body-weight pull-ups

*Conditioning: Boxing specific workouts....heavy bag, shadow boxing, roadwork, light sparring when training buddy available.

My week will be set up something like this:

Monday: Sport specific training & conditioning/cardio
Tuesday: TB Gladiator
Wednesday: sport specific/conditioning
Thursday: TB
Friday: Sport specific/conditioning
Saturday: TB
Sunday: Rest

TB Gladiator is higher volume strength trg (sets not reps)....so I'll be using a minimalist cluster of just deadlift and bench (oh and bodyweight pull-ups). For conditioning I want to at minimum maintain the shape I got in from the 50 day II, so I'll be pushing pretty hard right up until November.

Busy time at work for me right now so I may not be as good at adhering to the training schedule like the last few months....but that's life, I'll roll with it.

Will start up next week with the above....Out.