Tactical Barbell and other stuff

Discussion in 'Training Logs' started by Tirofijo2001, Aug 3, 2016.

  1. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    I'm just getting started with Tactical Barbell's Base Building (BB). Once the BB is done, I'll switch to Operator + Black

    I'm following the 17 week Law Enforcement Sample Program as outlined in Tactical Barbell 2 (Conditioning)

    I've had various injuries/surgeries and have to work around a few things. I'll mention them when appropriate.

    Day 6
    resting heart rate 53 bpm
    Long Steady State (running)
    33 minutes on treadmill.
    Avg heart rate 137
    Knee is still a bit sore from twisting it a few weeks ago. Decided to end at 33 minutes rather than aggravate it.
     
  2. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    Week 2 Day 1
    Strength Endurance Cluster
    3x30

    Overhead press
    Front Squat
    Rows (Pendlay)
    Bench (close grip, phone book on chest)
    Shrugs
    Stiff leg dead lift

    65lbs (except for overhead press. Started that with 65, then dropped to 55 for second set, did third set with just bar)
    Broke most of the sets as 20 rest/pause 10.

    I've recently moved my hands closer together on the bench and making an effort to keep my elbows from flaring. I had shoulder issues and a want to do what I can to keep them healthy. Feel like i'm starting to get it grooved in but the test will be when I start the true strength portion of Tactical Barbell. I'm sure my numbers are going to be less with the close grip.

    Spent the morning on the range working the pistol at 25 yards.
     
  3. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    Week 2 Day 2
    LSS 40 minute run.

    90 degrees plus.

    Knee felt good. No pain. Might be a little bit stiffer, but definitely getting better after twisting it a couple of weeks ago.

    Didn't have HRM. Checked it a few times and HR was close to 160. Too high.
     
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  4. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    Week 2 Day 3

    Did a very shallow 40 minute dive and then waited a few hours before working out.

    LSS 40 minute run on treadmill

    Had heart rate monitor, so was able to keep an AVG HR of 140

    No issues. I'm liking a structured program.

    Went to bed very tired, but that is normal after diving.
     
  5. Genghiz

    Genghiz Blue Belt

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    Hitting the range on Friday, and SCUBA (?) on Monday. I want this life.
     
  6. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    Haha. Range becomes work after a while. I'm usually running it, so it's more supervising and not enough shooting.

    Scuba is for fun (and was on Sunday). Im taking the advanced open water course right now (which really isn't advanced at all, and neither am I.). But i need it to be allowed to do some deep dives and participate in night dives.
     
  7. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    Week 2 Day 5
    17 week LE sample program
    SE
    2x30
    65lbs

    Sets are becoming easier.
     
  8. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    Week 2 Day 6 of LE Sample program
    Long Steady State run
    60 min
    avg HR 147
    I was down to a slow shuffle at the end just to keep the heart rate down (and I think 150 is probably overestimating the top end of the proper heart rate zone.) Will try to keep it around 140 going forward.
     
  9. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    17 week LE sample template
    Week 3 Day 1
    I'm a day behind schedule. Work got in the way yesterday, so I missed a workout.

    SE cluster - same as above
    3x40
     
  10. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    8/15/2016

    LSS run
    50 min
    Treadmill
    Kept the speed slower than previously. Avg heart rate was low 130s, which is probably where it should have been.
     
  11. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    8/16/2016
    LSS
    C2 rower x 20 minutes
    Treadmill x15 min
    Air dyne x15 min
     
  12. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    8/17/2016
    Week 3 Day 3
    Strength Endurance session.
    2x40
    same exercises as above. I'm getting more reps before I have to break the sets and I'm not resting as long between sets. There's been some clear improvement.
     
  13. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    8/18/2016
    LSS
    30 minute run on treadmill

    8/19/2016
    Plan called for 120 minute ruck. I didn't want to do that, so I substituted it with a 1:15 minute run outside. Avg HR at 145. It crept up as the run progressed.
     
  14. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    8/20/2016
    Rest day

    8/21/2016
    SE 1x50 same cluster as above

    8/22/2016
    LSS
    60 min run on treadmill.
    Avg HR 130
     
  15. Tirofijo2001

    Tirofijo2001 Yellow Belt

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    8/23/2016
    LSS
    20 min treadmill
    25 elliptical (yeah, I know)
    15 row (rowing felt better than previously. Nice change from running.)
    avg 131

    knees were a little sore so did part of the workout on elliptical and Concept rower.
     

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