After I completed the post-deployment program from May-Aug of 2020. Then I did Average to Savage 2.0 using reps on the last set, Average to Savage 1.0, then Complete Human Performances Strength and 10K template.
Average to Savage 2.0
Structure: 3 days a week full body, total it’s 3 – 7 week blocks (21 weeks), I just ran the first two blocks totalling 14 weeks
Time: Aug – Mid Dec 2020
Goal: Get stronger
What went well: Ability to handle volume went up. Strength endurance went way up. Really enjoyed the variety of the lifts. Enjoyed adding back deadlifts after not training them for 6 months between COVID and Post Deployment. For the deads, I wanted to work my sumo as I generally don’t and I was formerly much stronger conventional. I was able to do this
What didn’t go well: Total volume and hitting full body lifts three days a week with my additional training was too much load. Ended up being time intensive. Total lifting time would creep up to around 90 minutes.
Who it would be good for: young 20s, intermediate/advanced lifter who doesn’t do stuff outside of lifting.
What I learned about myself: My ability to handle this level of volume is not there anymore. I felt like it was nice seeing my strength was approaching previous PRs at a significantly lower bodyweight.
Ending numbers: Squat 470x3x5, bench 325x2x5, deads 520x2x5, BW 210lb
Average to Savage 1.0
Structure: 16 week program, 4 days a week, split upper and lower, ended with a mock meet
Time Mid Dec 2020-Mid March 2021
Goal: Get stronger without overtraining
What went well: I found the 1 main movement (with 1 major supplemental) 4 days a week to be a lot easier on me, compared to the previous program. My deadlift volume overall felt great. My goal was to hit 500×10. I got to 500×7 on the sumo which is likely a sumo rep record for me. I felt like I was able to handle a lot more volume and was recovering better than the previous program. This is at least the second time I’ve ran the program and I really enjoyed working up to a top set and then dropping down to hit the rep work at a lower weight. I always felt like this primed me then allowed me to complete the rep sets with better form. Was able to time the end of this program to hit right when we went on vacation.
What didn’t go well: I think during this program I got away from the prehab stuff in between sets. The lifts are all the same and it’s a program that focuses on specificity. I’m uncertain training with a powerlifting focus is what I want to do anymore.
Who it would be good for: intermediate 20-40s
What I learned about myself: I want variety while getting stronger
Ending mock meet numbers: Squat 535, Bench 350, Sumo 555 BW 205lb
CHP Strength and 10K
Structure: 12 week program with 4 lifts per week and running with tempo, interval, long run training on a weekly cycle
Time: Late March – Mid June 2021
Goal: Improve running for ACFT and maintain strength
What went well: For about a month and a half running went well and that conditioning kicked in well. I really liked deadlift every other week. This was alternated with the RDL every other week. I’ve found it more and more challenging to recover from heavy pulls. After the initial get used to some of the higher intensities things were going well.
What didn’t go well: In April I was dumb and bought a pair of Altra’s. They have no drop and I went for a normal long run. Flared up my Achilles for a couple weeks. Then during the ACFT in May I got my foot caught in a hole on the course and jacked up my other achilles. I then did the two mile after inflaming it and was sore for about 4 weeks. I had to shut running down and just did cross training – bike or run – until it felt better.
Who it would be good for: Military, people who like to lift and run with baseline competency in major lifts. Volume was high – so outside lower stress and younger for protection.
What I learned about myself: I continue trying to make the transition to minimal drop shoes and aggravating something.
Ending goal: Primary objective was to max the ACFT. The only area I knew I would struggle with was the 2 mile run. I think in April I was closer to where I needed to be prior to jacking my achilles. Ended up with 94 on the run with a time of 14:20. Maxed the other events so total was 594. I like to imagine if I was healthy I would have maxed it, but the results speak for themselves. The biggest strength drop off was my bench. This happens when I run because I lose weight. Squat and deads stayed the same.
BJJ: I ended up adding it up and I’ve had 98 training sessions through the first 6 months of the year. This is approximately 4x a week. I really wanted to push my training volume as I’ll probably promote to brown belt in the next year. Only competed once and felt fine. Ended up popping a rib this past week. Those are always a nuisance but there’s nothing you really do about them.
Planning for the future:
I found out in the winter that I would be going on another government sponsored vacation. I leave in the next couple weeks. My plan over the next month or so will just be easy strength as equipment becomes available. Stressors will include time zone adjustment, heat acclimation and figuring out a routine. I know I won’t be grappling for at least 3 weeks which should afford me the time to heal. Maybe longer dependent on the final location. Depending on equipment access, I’ll likely do a hypertrophy program. I still think ultimately what I want to do annually is 4, 13 week blocks consisting of hypertrophy, strength, o-lifting, then recovery.
Seeking Progress 