Road to the April 2011 Tactical Strength Challenge

Training Logs
21

DIET UPDATE: 1 WEEK

Looking forward to seeing where my weight is at tomorrow 1 week into my diet phase. Midsection appears to be tightening up. If I can lose the outward appearance of the “love handles” area as viewed from the front during all of this I will be very pleased. Upper abs are becoming more visible. Hopefully that progresses continues at its current pace.

Enjoyed my first solid food meal on Saturday for lunch, baked potatoes and parsley, 4 scrambled eggs served with a side of butter. Felt much better afterward and decided to change things up to include more cholesterol and fat into the mix. Have been supplementing with 20g of fish oil a day, and including hemp protein and half and half with my whey shakes to increase the fat content, but I feel I am still falling short.

The plan is to eat 4 eggs at the end of the day heavily seasoned with turmeric and black pepper. To accommodate this I will be dropping my whey protein intake down from 200g to 120-140g, with the eggs providing an additional amount.

Energy levels were surprisingly high at work last week, and I feel really great this weekend. The real test will come this week. I work in health, fitness, and sports at a YMCA, and I am sure we are going to be slammed this week. Bought some instant coffee in anticipation. A little bit with some half and half in a shake tastes delicious and keeps me going through the midafternoon lull.

22

WEIGHT UPDATE: 1 WEEK

180 lbs almost on the dot. Just above 180.5 in the morning. 179.5 later in the day.

1-4-10

Chin-ups felt easy today. Can’t wait to see where I am at in 3 weeks. Kettlebell push press and bench press felt heavy, but whatever. As long as I have enough to lockout my kettlebell snatches I’ll be OK. Kettlebell swings are feeling smooth. The true test will be when I deadlift on Saturday.

Kettlebell windmill: 24kg 5
Rear foot elevated barbell split squats: 45x5, 65x5, 85x5, 105x5, 85xfailure

Single arm kettlebell push press: 3 sets
Superset with chin-ups: 3 sets

Bench press: 135x5, 155x5, 175x5, 195x5, 215x3
Superset with band rows: purple

Single arm kettlebell swings: 24kg, 6 sets
Superset with explosive push-ups: 6 sets

23

THURSDAY 1-6-10

Felt stronger today getting my lift in at 4 PM. Weight was at 179.5, so I’m consistently around 180 for my 1 week measurement.

I got my bands last night, so I played around with those a bit today. Did some band pressing work with the micro mini and monster mini bands. Kept catching my elbow with the kettlebell push presses, and the setup for dumbbell floor presses was more effort thatn it was worth. Push-ups were great though.

Looking forward to deadlifts on Saturday. Feeling stronger and more confident today than I was on Tuesday.

Kettlebell windmills: 24kg x 5
Single arm barbell snatch: 45x3, 65x3, 75x3

Single arm kettlebell push press: 24kg, 5 sets
Superset with chin-ups: 5 sets

Dumbbell floor press: 45 x 8, 3 sets
Superset with band rows: purple, 3 sets

Single arm kettlebell swings: 3 sets of double sets
Superset with explosive push-ups: 3 sets

Straight arm band pull-downs: blue, 5 sets
Superset with band tricep extensions: blue, 5 sets

24

SATURDAY 1-8-11

Weight loss is taking place faster than it should be, but I think I am going to sell out and really try to get my pull-up numbers up for the competition. Weighed in at 176.5 today.

Played around with reverse band bench press today. Very productive, but the setup takes too long for what I am trying to accomplish right now. Plan on switching over to a powerlifting program sometime after the Tactical Strength Challenge, so I will keep these in my back pocket for now.

Kettlebell windmills: 24kg x 5

Conventional deadlift: 135x5, 185x5, 225x3, 255x3, 285x3, 315x3, 335x3, 355x2, 315x3

Single arm kettlebell push press: 24kg, 3 sets
Superset with chin-ups: 3 sets

Reverse band bench press (light + monster mini band): 225x8, 225x7, 225x7

Single arm kettlebell swings: 24kg, 4 sets
Superset with explosive push-ups: 4 sets (regular, + micro mini band, + monster mini band, regular)

25

WEIGHT UPDATE: 2 WEEKS

175.5. Urine a little on the yellow side, probably a little dehydrated. Number might be a little low, but I’m getting closer to my targeted 170.

TUESDAY 1-11-11

Felt good today despite the later start (8:30-9:30 PM).

Bench press lacked intensity as I was alone in the weight room. Found an older lady to spot me on my last set, but still I decided not to push it. Made up for it with better band tension push-ups.

Feeling more stable performing barbell split squats, and I was able to keep pushing up in weight as a result. Aside from the increase in weight, felt like I got more out of the exercise today with a more stable leg drive.

Feeling lighter each day on the chin-up bar, but weak. Going to keep volume high while in the diet phase but after this I need to cut down on the volume and work on explosive power and switch to pull-ups. Need to get my technique down and “drive from the bottom.”

Kettlebell windmills: 24kg x 5

Rear foot elevated barbell split squats: 45x5, 75x5, 95x5, 115x5, 65xfailure

Single arm kettlebell push press: 3 sets
Superset with chin-ups: 3 sets

Bench press: 135x5, 165x5, 195x5, 205x5, 185x5
Superset with band rows: purple

Single arm kettlebell swings: 24kg, 6 sets
Superset with explosive + band tension push-ups: 6 sets

26

THURSDAY 1-13-11

Awesome workout today. So much fresher at noon. Tweaked my left side a little bit either with windmills or single arm snatches but other than that I feel great. Everything is feeling smooth and efficient right now: push presses, chin-ups, and swings. Looped the bands a little different with push-ups, and I felt like I was more stable and able to drive more explosively as a result.

Feels strange being “light” at 175 lbs. If I have a productive day on Saturday doing sumo deadlifts I am going to be psyched. Doing triples. The goal is to match the 355 I did conventional last week, but I am going to bring my iPod so I can crank some tunes, get psyched up and shoot for 375.

Kettlebell windmills: 24kg x 5

Single arm barbell hang snatch: 45x3, 65x3, 75x3, 80x3

Single arm kettlebell push press: 24kg, 5 sets
Superset with chin-ups: 5 sets

Dumbbell floor press: 45, 55, 65
Superset with band rows: purple, 3 sets

Single arm kettlebell swings: 24kg, 3 sets of double sets
Superset with explosive + band tension push-ups: micro mini (x1), micro mini (x2), monster mini (x1)

27

SATURDAY 1-15-11

Totally lifeless heading into today and this workout. My job is absolutely kicking my ass right now and killing my energy levels by the 3rd, 4th, 5th day of the work week.

To make matters worse I had to suffer through Alanis Morsette and a bunch of other bullshit music.

Regardless, I felt strong, am feeling stronger. Just wish I had a proper training environment like I did last time I did this competition. Make a huge difference especially when it comes time to do a heavy pull.

Sumo deadlift: 135x5, 225x5, 275x3, 315x3, 335x3, 355x3, 315x3

Single arm kettlebell push press: 24kg, 3 sets
Superset with chin-ups: 3 sets

Dumbbell floor press: 40, 50, 60, 40
Superset with band rows: purple, 3 sets

Single arm kettlebell swings: 24kg, 2 sets of triple sets
Superste with explosive + band tension push-ups: micro mini (x2), monster mini (x1)

28

VELOCITY ( …ISH )DIET: 20 DAY UPDATE

Weight: 191 down to 176

Neck: 16 down to 15.5
Chest: 41 down to 40.5
Upper arm: 14 down to 13
Forearm: 11.5 down to 11
Waist: 34 down to 31.5
Hip: 41 down to 38.75
Thigh: 19.5 even at 19.5
Calf 15 even at 15

15 lbs lost combined with 2+ inch drops off the waist and hip and minimal losses around the chest and thigh have me pretty excited at this point. Plus, I look and feel better!!!

29

WEIGHT UPDATE: 3 WEEKS

176

Weight is stagnant at 176, but I went a little nuts with my healthy solid meal day yesterday. Oh well. Back on the horse this week. If nothing changes, I have been feeling stronger the past week. Hopefully I am continuing to lean up at this bodyweight. Might have hit my floor in terms of how light my body wants to get. Have never felt strong down below 175. Both times I was as low as 165 I felt like a wuss.

TUESDAY 1-18-11

Been selling myself short on barbell split squats. Said the hell with it and settled on plates on either side and killed it! Either my balance just came to me all of a sudden or I just needed to push myself like I would on regular back squats.

Kettlebell push presses were smooth and easy today. Ready to purchase a 32kg as soon as I get the money. Don’t count reps, but I might have got 20+ reps per arm on the first set.

Rest of the workout went just OK. Bench press has been stagnant, but I have been leading off with push presses and doing a lot of volume with push-ups at the end.

Windmills: 24kg kettlebell x 5, 65lb dumbbell x 5

Rear foot elevated barbell split squats: 45x5, 75x5, 105x5, 120x5, 135x5

Single arm kettlebell push press: 24kg, 3 sets
Superset with chin-ups: 3 sets

Bench press: 135x5, 165x5, 195x5, 215x3

Single arm kettlebell swings: 24kg, 6 sets
Superset with + band tension push-ups: 6 sets

30

174 the last 2 days. Really cutting calories back to a minimum and giving things a final push this last week. Been going heavy on the coffee up until about 5 PM as a result, but I am still getting some good deep sleep at night. Felt kind of week the 2nd week, but the last 2 weeks I have been feeling stronger each and every day.

THURSDAY 1-20-11

Dumbbell windmill: 55x5, 65x5, 75x5

Single arm barbell snatch: 65x3, 75x3, (high pull 85x3), 80x3

Single arm kettlebell push press: 53, 5 sets
Superset with chin-ups: 5 sets

Dumbbell floor press: 50, 60, 70
Superset with band rows: purple, 3 sets

Single arm kettlebell swings: 53, 3 sets of double sets
Superset with +band tension push-ups: micro mini (x1), micro mini (x2), monster mini (x1)

31

I finally have some money saved up, so I am going to pull the trigger and add a 32kg kettlebell to my pair of 24’s. Should help my training immensely. The 24kg is starting to feel a little too light, and while the competition tests strength-endurance with the 24 doing some lower volume work with the 32 should really help make snatching the 24 a relative ease.

32

Weight is down to 172.

Had an awesome workout today. Lifted after hours, and I was able to kill the music in the gym and lift by myself in silence. Just me and the bar. Totally surprised myself with my deadlift today. Training environment is huge, and I have been selling myself short. Will have to make due with what I have for now, but my current gym is not a long term solution.

SATURDAY 1-22-11

Conventional deadlift: 135x5, 185x5, 225x3, 275x1, 315x1, 335x1, 355x1, 375x1, 395x1, 325x1, 345x1, 365x1, 315x1, 335x1, 355x1, 315x1

Single arm kettlebell push press: 53, 3 sets
Superset with chin-ups: 3 sets

Single arm kettlebell swings: 53, 2 sets of triple sets
Superset with +band resistance push-ups: micro mini (x1), monster mini (x1)

33

I am going to kill myself tomorrow…

All done 1 set to failure:

Knee extension dropset:

  • split squat
  • front squat
  • back squat
  • leg press

Shoulder dropset:

  • single arm military press
  • single arm push press
  • single arm band press
  • single arm lateral raises

Hip extension dropset:

  • single leg Romanian deadlift
  • Romanian deadlift
  • reverse hypers

Back dropset:

  • pull-ups
  • assisted chin-ups
  • straight arm pull-downs
  • straight arm band pull-downs
34

FRIDAY 1-28-11

All done 1 set to failure:

Bench press:
Dumbbell floor press: 3 set dropset
Push-ups: 3 set drop set
Dumbbell flys:
Cable flys:

One arm rows:
Seated cable rows:
Standing cable rows: 3 set dropset
Band rows:
Reverse flys: 3 set dropset

Skull crushers:
California press:
Cable press-downs: 3 set dropset
Band press-downs: 4 set dropset

Dumbbell preacher curls
Barbell curls: 3 set dropset
Cable curls: 3 set dropset
Band curls: 4 set dropset
Rope rows:

35

MONDAY 1-31-11

Decided to drag myself into the YMCA and do a workout on one of my off days.

Weight seems to have stablized just under 180. Feeling bigger and stronger after my HIT week and increased calories. Just hope my pull-up numbers are able to keep up as my weight increases.

Pull-ups: 3 reps, multiple sets between lifts

Single arm kettlebell snatch: 53 x sub-max technique work, 3 sets

Dumbbell windmills: 60x5, 70x5, 80x5

Low bar back squats: 225x8, 245x8, 255x8
Right foot only leg press: 155 x failure

Single arm barbell hang snatch: 65x2, 75x2
Single arm barbell high pull: 85x2, 95x2

One arm dumbbell row: 60x6, 3 sets
Superset with push-ups: micro mini (x2), monster mini (x1), monster mini (x1) + micro mini (x1)
Superset with band rows: purple band, 3 sets

Assisted pull-ups: -100 x failure

36

THURSDAY 2-3-11

Got through a pretty good workout today. Was feeling a little stiff in my thoracic region, but I seemed to work it out some with foam rolling. Will usually do this type of a workout on Wednesdays. Had a snow day yesterday.

Unfortunately I will not be able to train the bent press at my facility. Not in a position to drop weights and no one seems to respect personal space even when someone is holding a loaded barbell overhead with one arm.

Pull-ups felt a lot stronger than on Monday. Technique is feeling a lot smoother after spending the last month doing mostly chin-ups. Elbow is not flaring up as it usually does with pull-ups.

My torso is feeling thicker and stronger. Cannot wait to do some deadlifts on Saturday. Weight was flying up with the single arm version today.

Pull-ups: 3-4 reps, multiple sets between lifts

Single arm kettlebell snatch: 53 x sub-max technique work, 3 sets

Windmills: 53 x 5, multiple sets
Windmill deadlifts: 53 x 1, multiple sets

Bent press: 45 x 2, 65 x 2, 85 x 2

Single arm overhead squat + deadlift: 53 x 3, multiple sets

Suitcase deadlift: 65 x 5, 95 x 5, 135 x 5

One arm deadlifts: 135 x 3, 185 x 3

Assisted pull-ups: -120 x 15

Single arm kettlebell swings alternate with push press: 53, 4 sets of double sets

37

SATURDAY 2-5-11

Turned off the music in the weight room even though we were open and got in a pretty good round of deadlifts. Didn’t feel too rusty coming off 2 weeks since I last did them.

Pull-ups: 3-4 reps, multiple sets between lifts

Single arm kettlebell snatch: 53 x sub-max technique work, 3 sets

Deadlift: 315x5, 335x5, 355x5 ( last set was 5 back-to-back singles. little heavy )

Single leg RDL: 40 to failure

Rear foot elevated split squats: 95x5, 115x5, 135x5

One arm rows: 50, 3 sets
Superset with dumbbell bench press: 50’s, 3 sets
Superset with band rows: purple, 3 sets
Superset with push-ups: micro mini (x2), monster mini (x1), monster mini (x1) + micro mini (x1)

Pull aparts
Face pulls
Etc

Assisted pull-ups: -100 to failure

38

TUESDAY 2-8-11

Awesome workout today. Went long, probably 1 1/2 hours, basically a half hour of back squats and an hour after that. Now entering my 3rd week off of the V-Diet. Can’t believe how strong how I feel and how quickly I am recovering between sessions. Right knee feels incredible right now, and I cannot believe I am doing heavy back squats again.

Thinking 3 plates should be easy next week for sets of 3. Having difficulty keeping my knees wide on my heaviest sets, so back squats and some direct glute work are my next plan of attack after the TSC is over with. For now, it’s time to focus on the deadlift.

Pull-ups: 3-4 reps, multiple sets between lifts

Single arm kettlebell snatch: 53 x sub-max technique work, 4 sets

Low bar position back squats: 255x5, 275x5, 295x5, 265x5, 285x5

Right leg only leg press: 155 to failure

Romanian deadlifts: 135x8, 155x8, 175x8

One arm rows: 60, 3 sets
Superset with dumbbell bench press: 60’s, 3 sets
Superset with band rows: purple, 3 sets
Superset with push-ups: micro mini (x2), monster mini (x1), monster mini (x1) + micro mini (x1)
Superset with band pull aparts: micro mini (x1), 3 sets

Plate raise: 25x8, 3 sets
Lateral raises: 10’s x 8, 3 sets
Seated clean and press: 10’s x 8, 3 sets

Assisted pull-ups: -100 to failure dropset with -140 to failure

Face pulls: 20, 1 set
Superset with pull aparts: 20, 1 set

39

THURSDAY 2-10-11

Another sub-par late workout, but lack of intensity and focus aside, I got some good work in. Hoping suitcase and single arm deadlifts have a strong carryover to my conventional deadlift. The suitcase deadlift I notice a deficity, lacking leg drive on my right side.

Kettlebell specific conditioning seems to be really improving.

Pull-ups: 4-5 reps, multiple sets between lifts

Single arm kettlebell snatch: 53 x sub-max technique work, 4 sets

Single arm barbell snatch: 65x2, 75x2, 85x2

Suitcase deadlift: 135x3, 155x3, 175x3

Single arm deadlifts: 185x3, 205x3, 225x1

Assisted pull-ups: -80 dropset -120 dropset -160

Single arm kettlebell swings alternate with push press: 53, 3 sets of triple sets

40

SATURDAY 2-12-11

Work is burning me out, and the training is adding to it. Next week is going to be tough, but I just need to push through it. One more hard week of training and then my pre-competition taper begins. Cutting out a lot of the accessory work, and basically just doing deadlifts, squats, pull-ups, kettlebell work, and core stability work.

Going to back squat 315x3 on Tuesday with no doubt in my mind.

Pull-ups: 4-5 reps, multiple sets between lifts

Single arm kettlebell snatch: 53 x sub-max technique work, 4 sets

Deadlift: 315x3, 345x3, 365x3, 335x3, 355x3

Single leg RDL: 30 to failure

Rear foot elevated split squats: 105x5, 125x5, 145x5

One arm rows: 65, 3 sets
Superset with dumbbell bench press: 65’s, 3 sets
Superset with band rows: purple, 3 sets
Superset with push-ups: monster mini (x1), monster mini (x1) + micro mini (x1), monster mini (x1) + micro mini (x2)
Superset with band pull aparts: micro mini (x1), 3 sets

Assisted pull-ups: -90 dropset -110 dropset -130 to failure

Face pulls
Pull aparts