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Checkmat's LEO Academy Prep Log
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Checkmat Offline
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Post: #51
RE: Checkmat's LEO Academy Prep Log
^ I’m still in the hiring pipeline for 2 agencies. They are both very hands-on and aggressive. Political correctness will not be an issue with either one. There is going to be SWAT training regardless of which one I choose, so I really need to continue to improve my fitness.

Expecting an academy date around January.

"There's no such thing as different but equal." -Dante Nero
07-29-2019 02:55 PM
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Checkmat Offline
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Post: #52
RE: Checkmat's LEO Academy Prep Log
29Jul19

6 hours of sleep
AM weight: ???

MTI Training

wearing 20# weight vest

8 rounds of:

3 turkish get ups with 40# kettlebell every 90 seconds

10 min bike

10 min incline walk

BJJ 90 min

Worked s mount triangles and arm bars. Learned some HUGE details to keep from being bridge/thrown off by a bigger dude when going for s-mount attacks. Very good class with good details.
Rolled with a massive white belt, an average blue and a small purple belt. Left bicep is bothering me a bit.

Notes

-The workout today called for 30# kb but I wanted to kick things up a notch so I threw on the weight vest and went with a 40# kb. Definitely felt the difference.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-29-2019 03:56 PM by Checkmat.)
07-29-2019 03:55 PM
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Checkmat Offline
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Post: #53
RE: Checkmat's LEO Academy Prep Log
30Jul19

7-ish hours of sleep
AM weight 201.5lbs

MTI Training

Entire workout performed wearing 20lb weighted vest

6 rounds of:

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

5 min rest

10 minutes of:

10 squats
0.3 mile airdyne bike

5 min rest

10 minute grind:

25# kneeling half moon raise
30# kettlebell kneeling slashers
10 squats

Notes

-This is the longest/toughest workout of the week for the most part. So I opted to skip BJJ today and focus on this workout 100%

-I was using a 30lb sand bag for the first 3 rounds of set one, but it started leaking sand everywhere so I put it down and grabbed the 20lb bag.

-Still have some left bicep/forearm pain when waking in the morning. No other issues to speak of.

"There's no such thing as different but equal." -Dante Nero
07-30-2019 01:28 PM
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Checkmat Offline
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Post: #54
RE: Checkmat's LEO Academy Prep Log
31Jul19

5.5 hours of sleep
AM weight: 200.8lbs

Strength/Physique Training

Pull Ups
10
10
10
10
10
7

MTI Training

Running
2.54 miles, 30 minutes

BJJ 60 minutes

Worked more mount stuff from s-mount, transitioning to a far side kimura if they defend the arm bar attack. Then worked some positional rolling with a couple of blue belts, from both top and bottom mount with bottom guy bear hugging the top guy the entire time. Then did an easy roll with another blue belt and called it a day.

Notes

-Best run I've had so far. Developed a side stitch halfway through, pressed through it, but towards the end it became so bad that I paused my running app to walk for 60 seconds then finish the run.

-Gotta get good sleep tonight. Hard BJJ rolling tomorrow with several black and brown belts.

-At 200lbs I'm looking really lean

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 07-31-2019 02:34 PM by Checkmat.)
07-31-2019 02:31 PM
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Dr Mantis Toboggan Offline
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Post: #55
RE: Checkmat's LEO Academy Prep Log
Repped (well, will be after I'm done typing this post). Do you have a home gym or just have access to a really good public one? I've been kicking the tires on some of the MTI stuff but there's no way I'd be able to do most of it at my gym and I'm locked in there for another 8-9 months.

I got my Magnum condoms, I got my wad of hundreds, I'm ready to plow!
07-31-2019 08:49 PM
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Checkmat Offline
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Post: #56
RE: Checkmat's LEO Academy Prep Log
(07-31-2019 08:49 PM)Dr Mantis Toboggan Wrote:  Repped (well, will be after I'm done typing this post). Do you have a home gym or just have access to a really good public one? I've been kicking the tires on some of the MTI stuff but there's no way I'd be able to do most of it at my gym and I'm locked in there for another 8-9 months.

Thanks for the rep point. The gym I train at is pretty good, though somewhat standard for southern California. The main equipment I use is the assault treadmill, pull up bar, stationary bike, airdyne bike and kettlebell. The weighted vest can be bought only for around $40.

The main thing I want to invest in, once I get settled in my new location, is one of MTI's 80lb sandbags. I think they are 80lbs, maybe a little less. My gym only has puny 20lb sandbags.

Besides that, which MTI exercises are you having a hard time planning in your gym? Maybe we can find a way to tailor/edit the workouts so you can do them before your contract is up.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 08-01-2019 11:17 AM by Checkmat.)
08-01-2019 11:16 AM
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Checkmat Offline
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Post: #57
RE: Checkmat's LEO Academy Prep Log
01Aug19

6 hours of sleep
AM weight: 200lbs (!)

BJJ 60 minutes rolling

Did 9 6-minute rounds with some really tough guys today. Got trounced a bit and my energy was off, but my endurance over the 60 minutes felt good. I think the running is paying off on the mat.

Skipped taking the fat burner today. I think it fucks with my sleep. Last night it took 2+ hours to fall asleep, then woke up an hour early. All over the place.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 08-01-2019 02:23 PM by Checkmat.)
08-01-2019 02:22 PM
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Checkmat Offline
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Post: #58
RE: Checkmat's LEO Academy Prep Log
02Aug19

7 hours of sleep
AM weight: 201lbs

Pilates 60 minutes

Did the advanced class for the first time. It was aight

MTI Training

Entire workout done wearing a 20lb weighted vest

8 rounds of:

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

4 rounds of:

45 seconds farmers walk with 40# dumbbells
30 seconds rest

Notes

-One of the hardest days of training I've had in a long, long time.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 08-03-2019 02:11 AM by Checkmat.)
08-03-2019 02:05 AM
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Checkmat Offline
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Post: #59
RE: Checkmat's LEO Academy Prep Log
04Aug19

9 hours of sleep
AM weight: ???

MTI Training (assessment)

Max push ups in one minute: 54 (+9)

rest 2 minutes

Max pull ups: 19 (-1)

rest 2 minutes

Max hanging leg raises: 13

rest 10 minutes

1.5 mile run (timed): 13:04

Notes

-Cheated the past 2 days on diet. Woke up looking fat. Disregarded checking my weight.

-Forgot to set an alarm last night and had the longest, deepest sleep I've had in months. Much needed, but I had to catch up with my buddy for the rest of our workout.

-I'm fine with my push up progress. It could be better, but it's an improvement from baseline 6 weeks ago.

-Pull ups are confusing. 6 weeks ago I did 16, then 3 weeks ago I did 20, now today I struggled to get 19. And I'm lighter. Wonder what the problem is.
I took a video and my breathing was really bad. Maybe I didn't rest enough after push ups. My forearms are looking beefy though.

-My goal for the run was to get sub-13 minutes, so this was pretty damn close. Even though I sucked wind, ran slowly and it really was very challenging, it's a huge improvement over my initial run.

When I first tried to run 6 weeks ago, I did half a mile and had to completely stop. Back pain, leg pain and my lungs were killing me.

-No back pain or side stitches when running today. There was some lower back discomfort but it never progressed to outright pain.

-This is the last week of my program before the taper week. Taper week is like a rest/recovery week. Then I'm going to start a new program. I'm really grateful that I don't go to the academy in September like I originally thought. This gives me more time to prepare and get into battle-ready shape.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 08-04-2019 01:22 PM by Checkmat.)
08-04-2019 01:18 PM
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Checkmat Offline
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Post: #60
RE: Checkmat's LEO Academy Prep Log
Years ago when I was in the Air Force I was doing a treadmill-based, incline interval running program. It was so effective that I ran my 1.5 mile PT test in 9:30, a lifetime PR. For the life of me I cannot remember what the fuck that program was, where I got it from or how to find it.

"There's no such thing as different but equal." -Dante Nero
08-04-2019 01:20 PM
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Checkmat Offline
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Post: #61
RE: Checkmat's LEO Academy Prep Log
05Aug19

7 hours of sleep
AM weight: 202lbs ish

MTI Training

3 mile run, 35 minutes

-No side stitches or back pain. This is the most I've run in about 10 years.

BJJ 60 minutes

Got to class late and dipped out early. Went over passing knee shield via over/under or knee shield smash pass. Rolled with two of our best guys, a super heavyweight brown belt and a heavyweight wrestler purple belt. They both crushed me but I got a nice x-guard sweep on the brown belt before getting murdered. Then rolled with a female pro MMA fighter and a 2 month white belt.

"There's no such thing as different but equal." -Dante Nero
08-05-2019 02:03 PM
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Bienvenuto
Checkmat Offline
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Post: #62
RE: Checkmat's LEO Academy Prep Log
06Aug19

6.5 hours of sleep
AM weight: 200lbs

MTI Training

Max turkish get ups with 40# kettlebell in 9 minutes
30 total reps

-This is a huge improvement from baseline 5 or 6 weeks ago. Last time I only got 25 reps in 8 minutes and that was with a 30# kettlebell! Boom!

BJJ 90 minutes

Did some baratoplata (?) work which is a new sub for me. Did some very specific rolling from there then sparred with a purple belt, a white belt and a black belt.

"There's no such thing as different but equal." -Dante Nero
08-06-2019 02:37 PM
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Checkmat Offline
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Post: #63
RE: Checkmat's LEO Academy Prep Log
07Aug19

7 hours of sleep
AM weight: ???

MTI Training

Wearing 20# weight vest

6 rounds of:

25 renegade man makers w/ 25# dumbbells
10 squats
5 hanging leg raises
200 meter run

-Had to cut it short by two rounds due to time.

BJJ 90 minutes

Worked a lot more baratoplata set ups and finishes. Did positional rolling from the baratoplata with a blue and purple belt then sparred with a black belt, blue belt and a white belt.

"There's no such thing as different but equal." -Dante Nero
08-07-2019 02:34 PM
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Checkmat Offline
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Post: #64
RE: Checkmat's LEO Academy Prep Log
08Aug19

7 hours of sleep
AM weight: 200lbs

BJJ 60 min

Trained while out of town. Worked some entries to x-guard from knee shield and defending the knee slice pass. Went with a white, blue, purple and brown belts. Felt really good. Had a hard time passing the purple belt’s guard, especially with leg drags.

"There's no such thing as different but equal." -Dante Nero
08-09-2019 01:04 AM
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Checkmat Offline
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Post: #65
RE: Checkmat's LEO Academy Prep Log
09Aug19

6.5 hours of sleep
AM weight: ???

MTI Training
3 mile run
33:20

-Shaved 2 minutes off last week’s 3-mile time. Good.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 08-09-2019 01:22 PM by Checkmat.)
08-09-2019 01:21 PM
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Checkmat Offline
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Post: #66
RE: Checkmat's LEO Academy Prep Log
Got some painful cauliflower ear that developed over that past week. Good timing because it's a recovery/deload week from MTI training this week anyway.

Going to do some 3 mile runs, pilates and maybe light weights this week before changing gears and starting a high-intensity program next Sunday.

Ate like shit the past few days and looking soft. Calls for a 36-hour fast.

"There's no such thing as different but equal." -Dante Nero
08-11-2019 02:11 PM
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Checkmat Offline
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Post: #67
RE: Checkmat's LEO Academy Prep Log
13Aug19

7 hours of sleep
AM weight: 198.0lbs

MTI Training

1.38 run
15:00

-Was planning on doing a 3-mile run on the treadmill but halfway through I developed a very sharp stomach cramp that wouldn't go away. I felt 100% fine besides that, good endurance and cardio. No idea why that cramp appeared.

-Fasted 24 hours which explains the dramatic weight loss. Looking fairly athletic and lean, but some muscle loss is apparent over the past 7 weeks. Also had an extremely painful shit this morning likely due to lack of fiber during the fast.

Pilates 60 minutes

Notes

-This pilates class was very challenging. Seems like every instructor has a totally different style with different movements and emphasis. Today it was all about core and abs.

"There's no such thing as different but equal." -Dante Nero
08-12-2019 02:11 PM
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Checkmat Offline
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Post: #68
RE: Checkmat's LEO Academy Prep Log
16Aug19

6 hours of sleep
AM weight: 196lbs

MTI Training

SWAT Selection Program Session #1
Assessment

Training:
Do the following tasks in the order listed, rest between exercises as prescribed only

(1) Max Rep Pull-Ups : 23 (PR)

*Rest 2 mins*

(2) 1 min Max Hanging Leg Raises: 15 (+1)

*Rest 2 mins*

(3) 1 min Max Rep Push-Ups: 55 (+1)

*Rest 5 mins, put on 20# vest*

(4) Devil Dog Assessment with 20# vest: 1:52

*Rest 5 mins, take off 20# vest

(5) 1.5 Mile Run for Time: Unable. Ran 800m in 4:14 and stopped due to sharp stomach cramp.
Finished with 2 rounds of:

100m sprint
60 seconds rest

Notes

-Pull ups flew. Felt light and easy! Push ups felt good too aside from some left shoulder tightness/pain which started immediately.

-I need to change something to fix these stomach cramps. Although the run was difficult, I didn't need to stop for anything other than the cramp pain. Maybe a banana + protein shake before training will help. As is, I have been doing all training fasted with BCAAs only.

-Devil Dog Assessment is:

100m sprint
6x squats
6x push ups
6x lunges with 30# dumbbells (each leg)
100m sprint


BJJ 60 minutes

Got to class late and missed out almost 20 minutes of glorious drilling. Got to go over some good options from attacking the kimura from top side control, going to north/south and a Josh Hinger method to finish a tight triangle. Alternatively, take the bar or use a kimura option if they slam their back to defend the back take. Rolled with 2 brown belts, a purple belt and a blue belt.

"There's no such thing as different but equal." -Dante Nero
08-17-2019 11:05 AM
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Checkmat Offline
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Post: #69
RE: Checkmat's LEO Academy Prep Log
17Aug19

7 hours of sleep
AM weight: 198lbs

Pilates 60 minutes

Soreness from yesterday's assessment is off the charts today. That's what happens when you take a week off from all training and then hit it hard.

Luckily, I planned for this. Instead of starting the SWAT preparation on Sunday, I started two days early, giving me an extra rest day before the rest of the week's training begins. The pilates felt good, though ab work was challenging due to soreness.

"There's no such thing as different but equal." -Dante Nero
08-17-2019 03:44 PM
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Checkmat Offline
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Post: #70
RE: Checkmat's LEO Academy Prep Log
18Aug19

7 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #2
Running

4 rounds of:

400m all-out run
2 minutes of rest

5 minutes of rest

4 rounds of:

100m sprint
60 seconds of rest

2 minutes of rest

4 rounds of:

50m sprint
60 seconds of rest

Notes

-Ate a banana and protein shake before the run. Felt a little nausea and the side stitch still developed on my 3rd round of 400m. Just going to keep pushing on.

-It felt good to move over the ground so quickly. Zero back pain or discomfort aside from the side stitch.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 08-18-2019 12:53 PM by Checkmat.)
08-18-2019 12:52 PM
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Checkmat Offline
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Post: #71
RE: Checkmat's LEO Academy Prep Log
19Aug19

6 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #3
Strength Assessment

Work up to 1RMs:

Front Squat
45x10
95x5
115x3
135x1
145x1

Bench Press
45x10
95x5
135x3
185x3
225x1
245x1
265x1
275x1

Weighted Pull Ups w/ 45#
10 reps

Notes

-Let's see if pilates truly fixed my back and allows me to squat. This was not a true 1RM because I'm approaching squatting very, very cautiously.

-Same goes with bench press. I haven't flat benched in over 8 months and was shocked to see how easy everything felt. 275# flew up and I'm guessing I'm good for 290-300lbs right now.

-Added cardarine a few days ago. My muscles are looking harder already with hardly any training accomplished. Crazy.

"There's no such thing as different but equal." -Dante Nero
Yesterday 01:12 PM
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