Tactical Strength Challenge

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Songjabong
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Tactical Strength Challenge

Post by Songjabong » Mon Mar 07, 2011 5:23 pm

Anyone training for next month's TSC? Just decided to give it a shot. Replaced my usual twice-weekly squats with twice-weekly deads (about a month and a half before contest), is that a mistake?

So approach from a few weeks ago until April 9:

Deads twice a week, doing a 5-3-1-1-1 approach for now. Last workout's singles were at 325, bw 190.
Pullups every other day, 5 sets, started at 10-8-6-4-2, adding two reps each workout (e.g. am now at 10-10-8-6-4)
kb work twice a week: 5-6 minutes of snatching w/ minimal/no rest, swings before and after to warm up/build endurance. most recent workout w/ 44lb bells hit 100 snatches at about 5:30.

Plus the usual mix of other stuff: martial arts once or twice a week, some sprint intervals, farmer walks, pressing and rowing once a week or so.

Hoping to hit 400, 20, 100 in the novice division.

Any advices from experienced TSC folks are appreciated.
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Re: Tactical Strength Challenge

Post by Songjabong » Mon Mar 07, 2011 7:27 pm

Today:
30 minutes steady-state cardio
5 supersets: pullups (10-10-8-6-4)/scapular raises (5x10)/dip-bar leg-raises (5x10)
15 minutes steady-state cardio cooldown
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Re: Tactical Strength Challenge

Post by Songjabong » Mon Mar 07, 2011 8:51 pm

So I can track progress:

Thursday (3/3):
30 min steady-state cardio
5x superset: 115# standing press/pullups/250# single-leg calf raises (10, 8, 6, 6, 4 for all)
4x superset: 115# standing press (9, 5, 3, 1)/500# calf raises (10, 10, 10, 10)
15 min steady-state cool-down

Saturday (3/5):
25 kb swings
100 snatch (5:30)
25 kb swings
5x: pullups(10, 8, 8, 6, 4)/100 meter sprint/walk back to pullup bar

Sunday (3/6):
DL: 225x5, 295x3, 2x325x1
1 mile farmers walk w/ 20lb db at 3.7 mph, treadmill at incline 3 (decreasing by .5 every .15 miles)
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Re: Tactical Strength Challenge

Post by Songjabong » Wed Mar 09, 2011 12:33 am

Today:

some volleyball with my daughter
kb workout... swings, release and catch, snatch (100 in 5:30... started on sets of 15 and worked down), more swings

thought about a run but my hips are tight as hell. more pulling than i'm used to last couple of weeks. might do squats instead of deads on thursday if still tight.
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Re: Tactical Strength Challenge

Post by Songjabong » Thu Mar 10, 2011 4:11 pm

Yesterday (3/9):
am:
30 min steady state
5x supersets (minimal rest ~1 min): pullups (10,10,8,6,4)/standing press (135x5x5)
15 min steady state
observe gal in @fitt t-shirt and striped stretchy pants swinging around on the pullup bar (don't see too much of that at my 24 hour fitness), then jump into some front squats with the little set-weight barbells. nicely developed lower body (how do they do that with so little weight), hatchet face, and cringe-worthy pullups.

pm:
taekwondo training... form work, combinations on pads, sparring segments
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Re: Tactical Strength Challenge

Post by Songjabong » Thu Mar 10, 2011 8:18 pm

Today:
30 min steady state
DL: wu(205), 255x5, 305x3, 2x345x1, 305x2
15 min steady state

This is the first time the first couple of sets felt like real work sets. Went with straight overhand grip for all sets except at 345.

Groin was very tight today, possibly from tkd last night.

Have a work trip coming up that might, unfortunately, fall on same weekend as the TSC. If it does, need to find some other competition in the near future.
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Re: Tactical Strength Challenge

Post by Songjabong » Sat Mar 12, 2011 12:56 am

Today:
15 min steady state
supersets: 5x pullups/240lb single-leg calf raises (12, 10, 8, 6, 4 for all)
supersets: 3x10 GH situps/back extensions
supersets: 3x10 25lb weighted dips/leg raises/scapular dips
15 min steady state

inner-elbow pain during and after pullups persists, but it gets better each time. before getting on this training run had taken several weeks off from pullups for this reason -- for some reason rows don't aggravate but pullups do. weird thing is the initial injury (i think) came after doing curls a few months ago.
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Re: Tactical Strength Challenge

Post by Songjabong » Mon Mar 14, 2011 3:23 pm

It's official, I'm going out of town the weekend of the TSC. Can't be helped.

I'm finding it a lot more difficult to find appropriate competitions than most people on here make it sound. I wasn't going to do TSC because I think pullups and kb snatches are the best, it just seemed like an manageable way to jump into a competition not terribly far from where I live.

If anyone reading this knows of a good way to find competitions in Southern California, please let me know. Yes, I know, Southern California is probably swimming in athletic contests. But I haven't had much success finding such on the internet. I'm not familiar with the various powerlifting organizations, I work out at a 24 hour fitness so I'm not connected with big lifters. I'm just a guy who does some powerlifting, some kettlebells, who'd like something to train for -- for motivation/direction.

I'll start a new thread once I find a new goal...
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Re: Tactical Strength Challenge

Post by Takafumi » Tue Mar 15, 2011 12:17 am

Weightlifting or Powerlifting.

http://www.calstategames.org/sga-eventschedule.html

AUG 7
California State Games & Championships - San Diego, CA
Contact: Pat Cullen-Carrol - (912) 354 - 9187 ~or~
Don Walker - (619) 229 - 8760

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Re: Tactical Strength Challenge

Post by Mountebank » Tue Mar 15, 2011 12:23 am

I will be entering, my goal is 400+ DL (PR is 420), 20+ pullups, 120+ snatches...seriously (I didn't rip off your numbers).

2 years ago I did 365, 19, and 105, with no prep at all on the KB snatches (very different this year).

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Re: Tactical Strength Challenge

Post by Songjabong » Wed Mar 16, 2011 9:34 pm

Quacktacular wrote:I will be entering, my goal is 400+ DL (PR is 420), 20+ pullups, 120+ snatches...seriously (I didn't rip off your numbers).

2 years ago I did 365, 19, and 105, with no prep at all on the KB snatches (very different this year).

Quack -- very cool. Are you looking to hit those numbers in the open division? I was going to go novice (I train with 44 lb bells so I don't think I could be ready for the open division... maybe next year).

Do you know of any similar competitions later in the year? I'm bummed I'm going to miss this one.
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Re: Tactical Strength Challenge

Post by Songjabong » Wed Mar 16, 2011 9:44 pm

Takafumi wrote:Weightlifting or Powerlifting.

http://www.calstategames.org/sga-eventschedule.html

AUG 7
California State Games & Championships - San Diego, CA
Contact: Pat Cullen-Carrol - (912) 354 - 9187 ~or~
Don Walker - (619) 229 - 8760
Taka -- thanks for the link. Any experience with this comp? Maybe I'm being a bitch but I don't want to sign up for something where I have no business competing. I'm currently 190 with a total probably just over 1000 (no gear), so it's not like I'm anywhere near competive state champ numbers.
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Re: Tactical Strength Challenge

Post by Takafumi » Thu Mar 17, 2011 3:35 am

Songjabong wrote:...
Taka -- thanks for the link. Any experience with this comp? Maybe I'm being a bitch but I don't want to sign up for something where I have no business competing. I'm currently 190 with a total probably just over 1000 (no gear), so it's not like I'm anywhere near competive state champ numbers.


I recommend competing at the highest level you can (as long as there is no risk of getting killed.) If I go to CSG it will be for the track meet.

The TSC is held in April AND September.

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Re: Tactical Strength Challenge

Post by Songjabong » Thu Mar 17, 2011 3:56 pm

Thanks again, this looks perfect. I checked results from last year and I think I can avoid embarassing myself at this comp. I'm going to start training today, will start a new thread.

What events do you do in track?
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Re: Tactical Strength Challenge

Post by Takafumi » Fri Mar 18, 2011 12:09 am

Sprints - 55/60/100/200 meters.

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Re: Tactical Strength Challenge

Post by Mountebank » Fri Mar 18, 2011 1:30 pm

Songjabong wrote:
Quacktacular wrote:I will be entering, my goal is 400+ DL (PR is 420), 20+ pullups, 120+ snatches...seriously (I didn't rip off your numbers).

2 years ago I did 365, 19, and 105, with no prep at all on the KB snatches (very different this year).

Quack -- very cool. Are you looking to hit those numbers in the open division? I was going to go novice (I train with 44 lb bells so I don't think I could be ready for the open division... maybe next year).

Do you know of any similar competitions later in the year? I'm bummed I'm going to miss this one.
Whatever the 53# KB division is.

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Re: Tactical Strength Challenge

Post by Songjabong » Fri Mar 18, 2011 3:20 pm

Takafumi wrote:Sprints - 55/60/100/200 meters.
Right on. I checked out your log, you train the way I always tell myself I should but can never motivate to do. Kick ass work.

Thanks again for cluing me in to the competition in August.
Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.

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