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Checkmat's LEO Academy Prep Log
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Checkmat Offline
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Post: #26
RE: Checkmat's LEO Academy Prep Log
08Jul19

BJJ 90 minutes

Worked some guard stuff and rolled with a black belt, elite brown belt, blue belt, big strong white belt and think that's it. Legs were very tired today and I got repeatedly destroyed by the elite brown belt. When I say elite I mean this dude competes at ADCC and has tapped some HUGE name black belts.

MTI Training

Quick warm up

6 rounds of:

5 get-ups with 20# sand bang
5 burpee pull ups
5 pull up bar heel taps (bring your heels over the bar from a dead hang and touch them together)

5 min rest

10 squats
4 mile bike ride @ level 13, 25mph. (9 minutes)

5 min rest

10 minute grind:
6x Kneeling Plate Half Moon @ 35#, then 25#
6x Kneeling slasher with no weight
Back lunge, 15 seconds

Notes

-Got some proper running shoes today. The lady at the store couldn't believe I had been running in my Minimus shoes

-Felt winded during jiu-jitsu but felt strong during the MTI workout

-Weight was 210 today and yesterday. I realized that I haven't been actively tracking my macros and have been eyeballing food intake. My body looks fine but I really need to drop some lbs of bodyfat to make the running easier. Arms are measuring at 16" so I haven't lost much if any muscle. My ex-LTR saw me recently and said my legs were looking bigger.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-08-2019 06:54 PM by Checkmat.)
07-08-2019 06:53 PM
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Checkmat Offline
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Post: #27
RE: Checkmat's LEO Academy Prep Log
09Jul19

7.5 hours of sleep
AM weight: 206lbs

MTI Training

Quick warm up, then:

8 rounds of:
4 reps of 30# Turkish Get-up every 90 seconds

Rest 5 minutes

5 rounds of:
0.25 mile run
rest 60 seconds

Whole body cryotherapy

BJJ 75 minutes

Worked on flower sweep and variations. One cool one involved reaching under your own hip, across to the far side bottom of the pants for the "illegal" grip, thus taking away his base completely. He can't stand or do anything if you grip his leg like that.

Then did some king of the hill rolling from closed guard. I swept everyone and stayed on my back for a while. Then rolled with a purple belt, a huge white belt and a very small brown belt. Grips and shoulders were fried pretty quickly but no injuries or back pain today.

Notes

-Finally got some decent sleep. Slept great and woke up feeling refreshed. I leaped out of bed like a zebra when my alarm went off.

-The MTI training felt good, although my calves were killing me during the running. I also cut the running short because I ran out of time before cryo and BJJ. Was supposed to be 6 rounds total plus some bike work.

-First time breaking out my new running shoes. I'm sure they helped because I had about 20% less leg, calf and back pain than normal. My back actual didn't hurt at all really. It felt tight during the running and wasn't comfortable, but not pain-pain. Getting better and waking up at 206lbs certainly didn't hurt.

"There's no such thing as different but equal." -Dante Nero
07-09-2019 03:16 PM
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Checkmat Offline
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Post: #28
RE: Checkmat's LEO Academy Prep Log
10Jul19

6 hours of sleep
AM weight: 206lbs

MTI Training

Pull ups
10
10
9
7
6

3 rounds of:

800m run
rest 5 minutes

Notes

-Had lower back pain on the first round of running. Took my rest period to stretch out my hips and groin. Second round, no back pain! Repeated, and third round back discomfort was manageable.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-10-2019 08:38 PM by Checkmat.)
07-10-2019 08:38 PM
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Bienvenuto Offline
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Post: #29
RE: Checkmat's LEO Academy Prep Log
Take my advice as much as seems fit to you.

Depending on how strenuous what you are building up to is.... this back thing is probably going to force you to tap out.

At the moment it sounds like you are managing it but not mastering it.

I have a pars defect as well as other issues. My physio was amazed at what good shape my lower spine was in given the scans he saw.

My answer has been .. pilates. And not macho pilates, Im talking fluffy towels, ageing women, oil-burner pilates.

https://www.amazon.com/official-body-con...417&sr=8-1

https://www.amazon.com/Body-Control-Pila...way&sr=8-1

I had a back issue from my teens and even while I was competing semi-pro - I bought all the shitty, housewife orientated Body Control Pilates books and pretty much ate them. did all the fiddly exercises. those back issues went away. for good.

No one likes to hear it but with back issues its the low-stress fiddly pelvic stability work with loads of reps that seems to work best. thats what restructures the spine musculature over time.

+1 on Becoming A Supple Leopard - great book - but as my physio said its too general and doesn't target specific individual issues.

Have you got a shit hot physio? It seems like they could help you with this..

My physio found all kinds of problems and answers that other physios didn't even notice.
07-11-2019 12:41 AM
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Checkmat
Checkmat Offline
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Post: #30
RE: Checkmat's LEO Academy Prep Log
^ This is hilarious. My doctor has been telling me for years that I should do pilates. He always gives me a handout for a local pilates place, and I always roll my eyes, thank him and throw it away on my way out.

If you, another dude with a pars defect, have found relief through this shit then I'll at least try it. Why not?

Can you tell me which exercises in particular you found to be particularly helpful? What was your pilates training schedule?

I wonder if I should invest my time and money into going to the actual pilates studio, or if I can achieve good enough results at home.

EDIT: Booked an intro appt at a local pilates place for tomorrow.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-11-2019 10:00 AM by Checkmat.)
07-11-2019 09:49 AM
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Checkmat Offline
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Post: #31
RE: Checkmat's LEO Academy Prep Log
11Jul19

7.25 hours of sleep
AM weight: ???

MTI Training

8 rounds of:

5 renegade man-makers
10 squats
800m stationary bike

Lower back and glute foam rolling

Notes

-No pain or discomfort anywhere today. The bike is definitely nice to change it up from running so much. My poor calves and ankles appreciate it.

BJJ 80 minutes

No-gi today. Went over sweeps and back takes from bottom half guard with the underhook. Rolled from there with a big strong white belt, then did a round with a black belt and a round with a female purple belt.
Some scary dudes on the mat today and I was feeling injury-prone so played it safe.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-11-2019 02:16 PM by Checkmat.)
07-11-2019 02:15 PM
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Checkmat Offline
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Post: #32
RE: Checkmat's LEO Academy Prep Log
Recap

Did some physique work on Friday then did a 30 minute introductory pilates session. I didn't exactly enjoy it but the movements all felt pretty good. It was like a light workout that didn't create any soreness, and my back felt great. Signed up and will be doing it 2x per week

Saturday I did 45 minutes of rolling at a different gym. Rolled with a female black belt, a large male black belt, a pro MMA fighter black belt, a purple belt and a teenage orange belt. Body and cardio felt good.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-14-2019 01:07 PM by Checkmat.)
07-14-2019 01:06 PM
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Checkmat Offline
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Post: #33
RE: Checkmat's LEO Academy Prep Log
14Jul19

6 hours of sleep
AM weight: 209.5lbs

Assessment/MTI Training

Max perfect push ups in 60 seconds
47 (+2)

Max sit ups with ab mat in 60 seconds
39 (+4)

Max pull ups
20 (+4) PR

Assault Treadmill
0.78 mile in 10 minutes

Plank
75 seconds

Physique

Zottman Curls
50's x10
45's x10
40's x12


Notes

-Disappointed that my push ups didn't improve by much. Didn't even do any other chest work today prior the the assessment. Hmm...

-20 pull ups is a lifetime PR, at any bodyweight. Even sub 200lbs I have never done that many. At 209lbs, I'm really pleased with my pull ups.

-My running is atrocious still. I took the speed easy and intended to just do a light run to see how far I could go. Lower back pain and calf pain caused me to stop after only 10 minutes/0.78 miles. I don't know what I need to do to improve my running. I need to get WAY better before the academy, this is just not acceptable.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-14-2019 01:19 PM by Checkmat.)
07-14-2019 01:11 PM
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Checkmat Offline
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Post: #34
RE: Checkmat's LEO Academy Prep Log
14Jul19 (PM)

1 mile run, boots and tac pants, dirt track
1.85 mile walk

Got some PT time at work last night. Actually felt WAY better than I did running on the assault treadmill.

"There's no such thing as different but equal." -Dante Nero
07-15-2019 10:29 AM
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Checkmat Offline
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Post: #35
RE: Checkmat's LEO Academy Prep Log
15Jul19

Running

15 minutes running outside
1.33 miles

BJJ 90 minutes

In a rush, not much time to log.

"There's no such thing as different but equal." -Dante Nero
07-15-2019 02:50 PM
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Checkmat Offline
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Post: #36
RE: Checkmat's LEO Academy Prep Log
6 hours of sleep
AM weight: 205lbs

Strength/Physique

Pull Ups
10
10
10
10
7

BJJ 90 minutes

Endurance felt good today. Rolled a lot with a lot of different people and drilled loop chokes a ton.

Notes

-There was an MTI workout scheduled for today but I skipped it. I didn't manage my time properly on top of the gym, BJJ and a couple of errands I had to run this morning.

-Time management the past couple of days has been really bad. In the mornings I am rushing from one gym to the other, barely having time to throw some food together for breakfast and packing a lunch to take to work at night.

Can't wait to not have a 50 minute commute in the future and getting strength and BJJ in on duty time with my agency.

"There's no such thing as different but equal." -Dante Nero
07-16-2019 02:50 PM
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Checkmat Offline
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Post: #37
RE: Checkmat's LEO Academy Prep Log
17Jul19

AM weight post-workout: 203.8lbs
6 hours of sleep

MTI Training

7 rounds of:

5x renegade man makers, 25# dumbbells
10 bw squats
5 hanging leg raises
200m run

Foam roll/Stretch

Notes

-Zero back pain today and the last few days. Could one 30 minute session of pilates really have helped this much? I don't know, but I am doing pilates again on Friday.

"There's no such thing as different but equal." -Dante Nero
07-17-2019 01:17 PM
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Bienvenuto
Checkmat Offline
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Post: #38
RE: Checkmat's LEO Academy Prep Log
18Jul19

8 hours of sleep
AM weight: 203lbs

BJJ 90 min

Drilled some takedowns, guard recoveries and sweeps. Also went over the same half guard sweeps and back takes from last week.

Rolled with our best heavyweight brown belt, a strong white belt, a teenage blue belt and a female purple belt.

Running

1.77 miles
21 min 36 sec

Pilates 50 minutes

Lots of core engagement. Leaving class I feel taller and more balanced.

Notes

-Feeling like a new man. Zero back pain all day. Felt like I could keep running but I just did a loop around my neighborhood, +6 minutes from my last endurance run.

Fucking ecstatic to be seeing some huge improvement in my running and back injury. Even at jiu-jitsu I am feeling smoother, lighter, faster and more technical.

-One bad thing is at BJJ our heavyweight brown belt passed my guard, got to side control and went to knee on sternum. He tried to tap me with the pressure, nailing right into my solar plexus. I was holding on as the pain grow, and the buzzer ended the round before I tapped. But my solar plexus/sternum has been in pain ever since, for the past 6 hours. Probably shouldn't try to tough that out but it feels like a bitch move to tap to knee on sternum.

-Today is what I imagine being retired must be like. All this free time to really take care of your body, exercise and make yourself a priority. Really cool. Going to go fuck my Filipina MILF now and have some ramen for dinner.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-18-2019 08:01 PM by Checkmat.)
07-18-2019 07:59 PM
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Checkmat Offline
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Post: #39
RE: Checkmat's LEO Academy Prep Log
19Jul19

8 hours of sleep
AM weight: 204lbs

50 minutes pilates

4 mile hike

Missed BJJ tonight. There are few things worse in god's green earth than southern California traffic.

"There's no such thing as different but equal." -Dante Nero
07-19-2019 08:54 PM
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Checkmat Offline
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Post: #40
RE: Checkmat's LEO Academy Prep Log
20Jul19

7.5 hours of sleep
AM weight: 206lbs

60 minutes BJJ rolling

Went with 2 brown belts, 2 black belts and a white belt. Felt great, cardio was awesome and no injuries or back pain.

"There's no such thing as different but equal." -Dante Nero
07-20-2019 02:08 PM
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Irn Bru Protein Offline
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Post: #41
RE: Checkmat's LEO Academy Prep Log
If your having issues with running then get yourself a HR monitor

Keep your HR between 130-150.

Below 130? Speed up a little

Above 150? Slow down, even walk

30 mins minimum working up to 60 mins over the coming weeks.

Duration, not distance, is key.

This will help turn that 1.0 engine into a 2.5 litre bad boy over time.

Andwe all know that you have more options on the road once your engine size is up to scratch.

Once you’re feeling like your making good progress then throw a couple of 5k runs done for time.
07-20-2019 02:39 PM
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Checkmat Offline
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Post: #42
RE: Checkmat's LEO Academy Prep Log
21Jul19

AM weight 205
6 hours of sleep

Strength/Physique

Incline DB Bench
90's x10
80's x10

Zottman Curls
45's x10
35's x10
30's x12

MTI Training

6 rounds of 19 push ups every 90 seconds

5 rounds of 6 hanging leg raises every 90 seconds

5 rounds of 6 pull ups every 90 seconds

Tabata Sprints, 8.5-9.2mph, assault treadmill
4 minutes

8 minute run on beach, no shoes

Notes

-Pretty bad sleep but did halfway decent with the training.

-Zero back pain during tabata sprints. It felt good to run that fast.

-Was a bit rushed so tried to do an endurance run at the beach, shoeless in the sand while dodging kids and families. Got to 8 minutes and a side stitch developed in my abdomen so I walked it off. Not sure why I could run for over 20 minutes the other day but got a side stitch at 8 minutes this time. Maybe my hydration and nutrition wasn't the best.

"There's no such thing as different but equal." -Dante Nero
07-22-2019 09:59 AM
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Checkmat Offline
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Post: #43
RE: Checkmat's LEO Academy Prep Log
22Jul19

7 hours of sleep
AM weight: 205ish

MTI Training

(Entire workout wearing a 20lb weighted vest)

6 rounds of:

5 20# sandbag get ups
5 burpee pull ups
5 pull up bar heel taps

5 min rest

10 minutes of:

10 squats
0.3 miles airdyne bike

5 min rest

10 minute grind:
45# cauldron
40# kettlebell kneeling slasher

90 minutes BJJ

-Zero back pain!

-Who knew wearing a 20lb weighted vest would make a workout so much harder

-BJJ felt good. Grueling but good.

-Had a couple of cheat days in a row with bad eating and some alcohol. Back on track now and looking to be around 203-202lbs by the end of the week.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-22-2019 02:47 PM by Checkmat.)
07-22-2019 02:46 PM
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Checkmat Offline
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Post: #44
RE: Checkmat's LEO Academy Prep Log
23Jul19

7 hours of sleep
AM weight 204 ish

MTI Training

6 rounds of:

1/4 mile run
2 minutes rest

BJJ 90 minutes

Lots of drilling and rolling today. Feeling good and looking good.

-Zero back pain

-Was doing my quarter mile laps at about 2:10. So, definitely not good times, but making great progress from where I started.

-I must have pulled something in my left bicep or forearm, because there is some pain there. Pronating is a bit painful.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-23-2019 02:06 PM by Checkmat.)
07-23-2019 02:05 PM
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Checkmat Offline
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Post: #45
RE: Checkmat's LEO Academy Prep Log
24Jul19

6 hours of sleep
AM weight: ???

MTI Training

Pull Ups
10
10
10
10
9
5

Running
2.05 miles, 27:05 minutes

BJJ 60 minutes

Did some guard pulling to sweep drilling and rolled only one round with a very strong white belt.

-Woke up with a sinus infection. Feeling about 70% today so skipped most of sparring at BJJ. Lots of mucus, sneezing and deep chest coughing. Hopefully will be healed up by tomorrow.

-The run felt alright, despite feeling ill. I developed a side stitch about halfway through but as I pressed on, it went away. A little lower back discomfort started too, but it also went away as I pressed on. This damn sinus shit was really the limiting factor, but I have to really be pleased with my running progress. My endurance is now about 300% better than when I first stepped outside to run 5 weeks ago!

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-24-2019 02:08 PM by Checkmat.)
07-24-2019 02:02 PM
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Checkmat Offline
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Post: #46
RE: Checkmat's LEO Academy Prep Log
25Jul19

7.5 hours of sleep
AM weight: 203lbs

MTI Training

8 rounds of:

5x renegade man makers w/ 25# dumbbells
10x squats
5x hanging leg raises
0.5 mile bike

Hip flexor stretching

Notes

-Decided to skip BJJ in favor of an extra 40 minutes of sleep. Throat is still sore and my face has been a mucus factory running around the clock. Back on the mat tomorrow.

"There's no such thing as different but equal." -Dante Nero
07-25-2019 01:18 PM
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Checkmat Offline
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Post: #47
RE: Checkmat's LEO Academy Prep Log
Been sick the past couple of days. Yesterday hit me the worst. No training, just sauna and hydration.

"There's no such thing as different but equal." -Dante Nero
07-28-2019 02:22 AM
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Checkmat Offline
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Post: #48
RE: Checkmat's LEO Academy Prep Log
28Jul19

7.5 hours of sleep
AM weight: 202.3lbs

Physique

Side DB Raises
(30's x12) x5

Neck Raises with Plate
(45x12) x5

Rear Delts
(145x12) x5

Pilates

50 minutes

MTI Training

Outdoor Run
2.25 miles in 28:19

Notes

-Still fucked up, but able to breathe through my nose somewhat, today. Only hard part today was the run, and only because I had inner shin/ankle pain right from the jump. It never really got better so I finished up running laps on a soccer field instead of concrete. Had a side stitch about 20 minutes in. Walked for a few minutes as I paused my activity tracker. Then resumed and finished up before the ankle pain got too bad.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-28-2019 02:25 AM by Checkmat.)
07-28-2019 02:25 AM
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Checkmat Offline
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Post: #49
RE: Checkmat's LEO Academy Prep Log
28Jul19

7 hours of sleep
AM weight: ???

MTI Training

5 rounds of:
19 perfect push ups every 90 seconds

5 rounds of:
6 hanging leg raises every 90 seconds

5 rounds of:
6 pull ups every 90 seconds

4 rounds of:
0.25 mile run at 7.5-8.2mph, 3 minute rest between rounds

Notes

-Woke up feeling 90%. No nasal congestion, but still a strong chest cough, watery eyes and runny, snotty nose. This illness sucked but its on its way out.

-All of the calisthenic work is super easy. Even though the program calls for only 6 pull ups, I'm going to increase these in the future. Just felt like a warm up.

The run, on the other hand, continues to knock me on my ass. This was the fastest running 1/4 mile laps I've done in years. I'm making progress week-to-week, and the best part is no back pain! No calf or ankle pain either. Today's limitations were 100% based on cardio endurance. Was dry heaving between rounds and snot was flying out of my nose during the runs. Good nasal breathing today.

-Skipped the strength/physique training because this weird left forearm/bicep pain isn't getting any better. So laying off the curls and incline benching for a bit.

-Going to be going to the "advanced" pilates class from now on.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-28-2019 01:27 PM by Checkmat.)
07-28-2019 01:26 PM
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MusicForThePiano Offline
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Post: #50
RE: Checkmat's LEO Academy Prep Log
I kinda skipped over most of the thread TL;DR style, but saw that you're training for several fed options? Tell me its DEA, Border Patrol, or ATF. Every other one is pozzed AF and you'll end up not being able to do your job because of feminist liberal shit policies.

Someone with your physical stats shouldn't waste their body on a dead endeavor.
07-29-2019 02:45 AM
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