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Black n' Fighter
Posted: Thu Dec 22, 2016 1:40 am
by LAcop
I finally made decision to start logging everything here, so here it goes!
Background:
24 years old
5'10 220 pounds
Work patrol in Los Angeles
Have been lifting seriously for about three years though I took about 7-8 months off due to the Academy
-I've had a bad problem hopping from TB, 531/JTS, and Military Athlete
Maxes: (predicted using exrx)
*72 snatches in 5min* seriously harder than it seems
Front squat-235 for 3
Incline bench-220 for 3
Weighted chins-50 for 3
Goals:
*130 KB snatches in 5mins*
Front squat-275 for 3
Incline bench-250 for 3
Weighted chins-90 for 3
Overview:
I'll be using Fighter with Black protocol and eval everything around the 8-10 week marks.
D1: Max Strength
D2: KB snatch work + mobility
D3: E + core
D4: Max Strength
D5: HIC
D6: SE
Re: Black n' Fighter
Posted: Thu Dec 22, 2016 1:44 am
by LAcop
Day 0
Fairly quick day, tested all my maxes today, I only test using 3 reps, not too sure why haha.
Did a lot of hip and shoulder mobility as well.
Off to work.
Re: Black n' Fighter
Posted: Thu Dec 22, 2016 2:53 am
by nickgoldma
Looking forward to following this log. I have a good friend on LAPD, oddly enough. Anyways, best of luck with your training. Looking forward to following up on this and seeing your progress.
Re: Black n' Fighter
Posted: Thu Dec 22, 2016 6:03 pm
by LAcop
Week 1 / Day 1:
1x10 each:
Single leg hip thrust
RDL
Leg raises
Push-up
Inverted row
Shoulder dislocates
F squat-5x5 @ 165
Inc bench-5x5 @ 155
Weighted chin-5x5 @ 30
Overall felt fine as expected. Only tough part was that I worked last night and was a couple hours over.
Re: Black n' Fighter
Posted: Thu Dec 22, 2016 6:05 pm
by LAcop
nickgoldma wrote:Looking forward to following this log. I have a good friend on LAPD, oddly enough. Anyways, best of luck with your training. Looking forward to following up on this and seeing your progress.
Thanks, I'm looking forward to it as well!
Any chance you know what division your buddy works?
Re: Black n' Fighter
Posted: Fri Dec 23, 2016 3:34 am
by nickgoldma
LAcop wrote:nickgoldma wrote:Looking forward to following this log. I have a good friend on LAPD, oddly enough. Anyways, best of luck with your training. Looking forward to following up on this and seeing your progress.
Thanks, I'm looking forward to it as well!
Any chance you know what division your buddy works?
I will PM you.
Re: Black n' Fighter
Posted: Sat Dec 24, 2016 7:40 pm
by LAcop
Week 1 / Day 2:
Tabata for 7 mins:
1H swings - 30 seconds
Rest 30 seconds
Double KB snatches - 30 seconds
Repeat
Re: Black n' Fighter
Posted: Sat Dec 24, 2016 7:42 pm
by LAcop
Week 1 / Day 3:
40min fun run
*just felt exhausted, not too sure exactly why. My workouts feel fine but just don't feel rested at all.
Re: Black n' Fighter
Posted: Sat Dec 24, 2016 11:07 pm
by DocOctagon
LAcop wrote:Week 1 / Day 3:
40min fun run
*just felt exhausted, not too sure exactly why. My workouts feel fine but just don't feel rested at all.
Just curious because of the feeling exhausted thing, what kind of shape are you in cardio-wise? Do you know any of your benchmarks like 1.5m or 5k times?
Re: Black n' Fighter
Posted: Wed Dec 28, 2016 5:40 pm
by LAcop
DocOctagon wrote:LAcop wrote:Week 1 / Day 3:
40min fun run
*just felt exhausted, not too sure exactly why. My workouts feel fine but just don't feel rested at all.
Just curious because of the feeling exhausted thing, what kind of shape are you in cardio-wise? Do you know any of your benchmarks like 1.5m or 5k times?
It's actually funny that you ask that, ive been sick with the flu for the last couple days. I think it may have just been coming on, plus only sleeping for 4-5 hours on a work week doesn't help.
But to answer your question, my 1.5 floats between 9:50-10:30 and my 3 mile is 29+, I've never been good pacing. I've always just done sprints for conditioning and jogged distances without timing.