12/10/20
Face Pulls
3 x 8 x 50 lbs
Sumo Deadlift
3 x 170
3 x 190
7 x 215
Sissy Squat
4 x 8 x BW
Landmine Press
4 x 8 x +47.5
1 Like
12/11/20
Outdoor Walk - 15 Minutes with two hills.
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12/12/20
Treadmill - Random Hill Setting 30 Minutes
Max Speed - 3.5; Max Incline - 5.0
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12/13/20
Sets x Reps x Weight
Face Pulls
3 x 10 x 50 lbs
Squat 5/3/1
5 × 175
3 x 195
7 x 220
Good Mornings
4 x 5 x 110
BOR - Add on Shoulder Shrugs at End of Last Set
4 x 5 x 140
Shrugs 12 Reps
Landmine Press
Bar + 45 lbs
12/10/10/10
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12/16/20
Lower body still felt a little fatigued today but not bad.
Face Pulls 3 x 12 x 50 lbs
Dynamic Squat 3 x 5 x 135
Single Leg RDL 4 x 5 x 40 lbs
Inverted Rows 3 x 5 x BW
Landmine Press with bar +45
10/10/12/12
Added one set of One Arm Landmine Press at end
1 x 8 x bar
12/19/20
Strained my right Achilles a few days ago so I laid off on the walking. Gonna try to pick back up on that this coming week.
Face Pulls 3 x 10 x 55 lbs
Sumo Deadlift
5 x 180
3 x 205
6 x 230
Used a belt but no straps on last set.
Sissy Squat 4 x 5 x BW
Experimented with Bench Press on a Smith Machine. Stopped the descent about three inches above my chest.
2 x 5 x 135
3 x 155
3 x 170
2 x 185
Single Arm Landmine Press
2 x 10 x Empty Bar
1 x 5 x Empty Bar
Cable Curls and Triceps Push Down Superset
Curls 3 x 10 x 70
Triceps 3 x 10 x 85
1 Like
12/20/20
Treadmill on Alpine Pass Setting
35 minutes; Max Speed - 3.4; Max Incline - 6.0
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12/27/20
Been a little slack in updates on here over the Holiday. Still working out though.
A couple of things:
Got my MRI results back and I have a small tear in the cartilage in my left shoulder as well as arthritis in the AC Joint area. Doc referred my to see a surgeon for a consult. I think it’s up in the air if he will actually recommend surgery. But the Orthopedist said a couple of possibilities might be removing the tear from the cartilage and/or removing a little bone in the AC joint area.
Also, since my shoulder got a little jacked up I’ve been trying to modify programs to make something work and have continued to jump around a bit.
But I was alerted to Tactical Barbell on here recently and purchased the TB 3rd Edition ebook, which lays out the lifting philosophy and templates. Additionally, I purchased TB II, which contains the conditioning program and templates.
The program combines a bare bones strength program that leaves room for intensive conditioning. It was designed for military, law enforcement, fire fighters, first responders and other fitness enthusiasts. Being very customizable and the fact that I’m a CO, it looks like a near perfect training system for me to run for the foreseeable future.
I began the 2nd week of Base Building, which is an eight week protocol to get one up to speed on some of the conditioning requirements. During the first five weeks there is no heavy barbell training. I’m admittedly quite a bit behind the average user of this system in conditioning. I will struggle to complete most of the conditioning workouts.
Today was a circuit of three rounds of thirty reps. The five exercises I chose are:
Goblet Squats 35 lbs
DB Bent Over Rows 20 lbs per
Kettlebell Swings 2-Hands 25 lbs
Landmine Press Bar +30 lbs
DB RDL 30 lbs per
2 Likes
Sorry but what’s a CO? Correction Officer?
Yes, Correctional Officer.
12/28/20
45 minutes of walking and jogging. Wasn’t keeping exact track but probably about half and half in time and about two to one in jogging vs walking in distance.
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12/29/20
Walked with a weighted pack of 25 lbs for about 50 minutes or so.
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12/30/20
Two rounds of 30 reps of each
Goblet Squat 35 lbs
DB BOR 30 per
Two Handed KB Swings 30 lbs
Plate OHP 25 lbs
DB RDL 30 per
New gym had plates with the hollowed out handle areas so I was able to use a more shoulder friendly grip on the OHP with a plate. Just due to layout and trying to keep the pace up, I substituted it in for the landmine press.
Just a quick add on…
Joined a new gym today that is larger and provides more options.
Also, saw a MD today. His recommendation for diet in regards to health issues was Mediterranean Style, minus alcohol, as opposed to vegetarian. So I guess that is the route I will take going forward.
Another t-nationer on the tactical barbell train
Brilliant
In for this
Good luck matey
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Appreciate it. Glad I saw your post about it!
12/31/20
Today was a recovery day so I just completed a 25 walk at a relaxed pace.
Good stuff mate
Have at it!
1/1/21
Dud one hour on treadmill with some preset small changes in Incline built in. Ran approximately 32 minutes cimbined and walked the remainder.
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