Squat (High Bar) (finding out my working weight)

20kg x 5, 5

40kg x 5

60kg x 5

70kg x 5

80kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

61kg x 5, 5, 5

Deadlift

60kg x 5

80kg x 3

100kg x 2

115kg x 5

Comments: L elbow pain. May be caused by improper grip in the Low Bar Squat or gripping the Deadlift when it lands on the floor. Switching to High Bar until the elbow heals.

## Tuesday, July 30, 2013

## Saturday, July 27, 2013

### 27 July 2013 Saturday: Squat Press Power Clean

Squat

20kg x 5, 5, 5

40kg x 5

60kg x 3

75kg x 2

89kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

49kg x 5, 5, 5

Power Clean

40kg x 3

45kg x 3

50kg x 3

60kg x fail, fail, fail...

56kg x 3, 3, 3, 3, 3

Comments: Shorts tore during squats, must be the bigger thighs. Power Clean is very bad. The fractional plates are a lifesaver. Adductors and hamstrings are tight.

20kg x 5, 5, 5

40kg x 5

60kg x 3

75kg x 2

89kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

49kg x 5, 5, 5

Power Clean

40kg x 3

45kg x 3

50kg x 3

60kg x fail, fail, fail...

56kg x 3, 3, 3, 3, 3

Comments: Shorts tore during squats, must be the bigger thighs. Power Clean is very bad. The fractional plates are a lifesaver. Adductors and hamstrings are tight.

## Friday, July 26, 2013

## Thursday, July 25, 2013

### 25 July 2013 Thursday - Squat Bench Pull Up

Squat

20kg x 5, 5

40kg x 5

60kg x 3

70kg x 2

86kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

59kg x 5, 5, 5

Pull Up x 11, 11, 11

Comments: Thank God for micro plates. :)

20kg x 5, 5

40kg x 5

60kg x 3

70kg x 2

86kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

59kg x 5, 5, 5

Pull Up x 11, 11, 11

Comments: Thank God for micro plates. :)

## Tuesday, July 23, 2013

### 23 July 2013 Tuesday - Squat Press Deadlift

Squat

20kg x 5, 5

40kg x 5

60kg x 3

70kg x 2

83kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

47.5kg x 5, 5, 5 (struggling at the end of the 2nd and 3rd sets)

Deadlift

60kg x 5

80kg x 3

100kg x 2

110kg x 5

Deadlift

60kg x 5

80kg x 3

100kg x 2

110kg x 5

## Saturday, July 20, 2013

### 20 July 2013 Saturday - Squat Bench Power Clean

Squat

20kg x 5, 5

40kg x 5

60kg x 3

70kg x 2

80kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

57.5kg x 5, 5, 5

Power Clean

20kg x 3, 3

40kg x 3

45kg x 3

50kg x 3

55kg x 3, 3, 3

20kg x 5, 5

40kg x 5

60kg x 3

70kg x 2

80kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

57.5kg x 5, 5, 5

Power Clean

20kg x 3, 3

40kg x 3

45kg x 3

50kg x 3

55kg x 3, 3, 3

## Thursday, July 18, 2013

### 18 July 2013 Thursday - Squat Press Deadlift

Squat

20kg x 5, 5

40kg x 5

60kg x 3

70kg x 2

78kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

45kg x 5, 5, 5

Deadlift

60kg x 5

80kg x 3

100kg x 2

105kg x 5

BW = 68.9kg

Comment: starting to slow down on the Deadlift. Next week start Deadlift-Pull Up-Power Clean.

20kg x 5, 5

40kg x 5

60kg x 3

70kg x 2

78kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

45kg x 5, 5, 5

Deadlift

60kg x 5

80kg x 3

100kg x 2

105kg x 5

BW = 68.9kg

Comment: starting to slow down on the Deadlift. Next week start Deadlift-Pull Up-Power Clean.

## Tuesday, July 16, 2013

### 16 July 2013 Tuesday - Squat Bench Deadlift

Squat

20kg x 5, 5

40kg x 5

50kg x 3

68kg x 2

75kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

55kg x 5, 5, 5

Deadlift

60kg x 5

80kg x 3

90kg x 2

100kg x 5

20kg x 5, 5

40kg x 5

50kg x 3

68kg x 2

75kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

55kg x 5, 5, 5

Deadlift

60kg x 5

80kg x 3

90kg x 2

100kg x 5

## Saturday, July 13, 2013

### 13 July 2013 Saturday - Squat Press Deadlift

Squat

20kg x 5, 5

40kg x 5

50kg x 3

65kg x 2

73kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

42.5 x 5, 5, 5

Deadlift

60kg x 5

70kg x 3

85kg x 2

95kg x 5

Comment: Survived my first week of Starting Strength. :)

20kg x 5, 5

40kg x 5

50kg x 3

65kg x 2

73kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

42.5 x 5, 5, 5

Deadlift

60kg x 5

70kg x 3

85kg x 2

95kg x 5

Comment: Survived my first week of Starting Strength. :)

## Thursday, July 11, 2013

### 11 July 2013 Thursday - Squat Bench Deadlift

Squat

20kg x 5, 5

40kg x 5

50kg x 3

60kg x 2

70kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

52.5kg x 5, 5, 5

Deadlift

60kg x 5

70kg x 3

80kg x 2

90kg x 5

20kg x 5, 5

40kg x 5

50kg x 3

60kg x 2

70kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 3

50kg x 2

52.5kg x 5, 5, 5

Deadlift

60kg x 5

70kg x 3

80kg x 2

90kg x 5

## Tuesday, July 9, 2013

### 9 July 2013 Tuesday - Squat Press Deadlift

Squat

20kg x 5, 5

40kg x 5

50kg x 3

60kg x 2

65kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

45kg x 4 (Failed on 5th rep. Should have kept sets of 5 throughout until working set)

40kg x 5, 5, 5

Deadlift

50kg x 5

60kg x 3

80kg x 2

85kg x 5

20kg x 5, 5

40kg x 5

50kg x 3

60kg x 2

65kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

45kg x 4 (Failed on 5th rep. Should have kept sets of 5 throughout until working set)

40kg x 5, 5, 5

Deadlift

50kg x 5

60kg x 3

80kg x 2

85kg x 5

### 6 July 2013 Saturday - Squat Bench Deadlift

Squat

20kg x 5, 5

40kg x 4

50kg x 4

55kg x 3

60kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 5

45kg x 3

48kg x 2

50kg x 5, 5, 5

Deadlift

20kg x 5

40kg x 5

60kg x 3

70kg x 3

80kg x 5

Comment: Starting on Starting Strength. It looks like the ideal program for me to increase my base strength.

20kg x 5, 5

40kg x 4

50kg x 4

55kg x 3

60kg x 5, 5, 5

Bench

20kg x 5, 5

30kg x 5

40kg x 5

45kg x 3

48kg x 2

50kg x 5, 5, 5

Deadlift

20kg x 5

40kg x 5

60kg x 3

70kg x 3

80kg x 5

Comment: Starting on Starting Strength. It looks like the ideal program for me to increase my base strength.

## Saturday, July 6, 2013

### What are MY Goals?

**Health**

Maintain being pain free in my joints and soft tissues.

**Mobility**

Maintain current mobility. Would be good if i can achieve a flat shinbox but that is low priority.

**Function**

Maintain normal human movement functions. The only strenous things i need to do in my real life are some occasional carrying of luggage for travelling, working with tools, and store work in the military. TACFIT 26 have served me well in keeping my functions well maintained. For me most of the BW movements are relatively not that difficult to achieve with some training. The only elusive movements are the KB 1H Push Press at >24kg and CB Swipe / Gama Cast at >35lb.

**Attributes**

In short, what impresses me the most is strength endurance like Sergey Rachinskyi's BB Squat 100kg for 212 reps:

**significantly high resistance but not maximal and mind blowing number of reps**. I am also impressed with KB sport competition feats and 30 minutes or more but no more interested in competition events.

I started to think that i need more strength because of the new Circular Strength Training Cert requirements of Trial By Fire with 20 or 25 lbs for Coach Level. Flowfit is very easy for me but Clubbell swinging is not so.

Also Scott Sonnon and Alberto Gallazzi demonstrates KB and CB exercises in some TACFIT programs easily (TACFIT KB Spetsnaz, King of Clubs, Clubbell 5x5 etc.) with 32kg and 35 / 45lb. No way are you going to use 32kg and 45lb as a working weight (ie not max) in these programs without a higher level of base strength. Most of us would be smoked with 12kg and 20lb. Some of us may be strong enough to use 16kg and 25lb. With the big jumps in weight for KB and CB, even though i have not done them to all to Level 4 and going up the weights, i think i can say that it is not possible to go up to 32kg and 45lb by doing these programs, ie you need a dedicated strength program to be able to use 32kg and 45lb as a working weight.

Thanks to TACFIT 26 along the way i grow to learn what are my weakness and strength.

**Strength: efficiency**. The easiest exercises for me to progress are the explosive/ballistic exercises and bodyweight exercises. I can do them to a moderate effort without much practice.

**Weakness: effectiveness**, aka raw strength, aka i am weak. The hardest exercises are CB and KB exercises particularly the 1H Push Press, 2H Swipe, 2H Gama Cast where upper body strength is the limiting factor. Simply i can't use anything heavier than 24kg (Level 3) or 35lb (Level 4) for my working weight.

## Tuesday, July 2, 2013

### 2 July 2013 - Moderate: TACFIT A (Strength Modification)

CB 2H Swipe 25lb: 5R/5L, 50R, 50L

Ring Single Row: 50R, 50L

Pull Up Squat Up (Double Rings): 26, 15

BB Squat 40kg: 20, 18

RPE: 6

Comment: What if i do all the TACFIT 26 programs with strength protocol as per Convict Conditioning - 2 working sets modified repeated effort method. Whenever possible explosive exercises would be substituted with grind exercises. To see where is my strength level in every exercise. Anyway from todays numbers, 2H Swipe can go heavier, Rings Row can go up a level, Pull Up and Squat still have a lot of potential to improve, but the low numbers could also be caused by fatigue from the Swipe and Row. Regardless, this protocol is good to determine when to progress an exercise. :)

Ring Single Row: 50R, 50L

Pull Up Squat Up (Double Rings): 26, 15

BB Squat 40kg: 20, 18

RPE: 6

Comment: What if i do all the TACFIT 26 programs with strength protocol as per Convict Conditioning - 2 working sets modified repeated effort method. Whenever possible explosive exercises would be substituted with grind exercises. To see where is my strength level in every exercise. Anyway from todays numbers, 2H Swipe can go heavier, Rings Row can go up a level, Pull Up and Squat still have a lot of potential to improve, but the low numbers could also be caused by fatigue from the Swipe and Row. Regardless, this protocol is good to determine when to progress an exercise. :)

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