Progress is progress….are you making any?

I train a substantial number of law enforcement officers…basically cops. I’m sure my father would be horrified because he spent most of the 80’s with cops hanging off him and chasing him round the streets and building sites of Sydney while he was instigating social uprising and fighting for workers rights. I’m sure the last thing he’d want is fitter, faster and stronger cops. In honour of my father…who thankfully made me the belligerent and opinionated arsehole that I am today…I force them to listen to “Fuck tha Police” by “Niggaz With Attitude” at least twice during every training session which in my opinion sort of evens things out.

Anyway today Detective X (name withheld to protect his identity….well that and because a lot of people tend to keep it a secret that I train them to save themselves from being ostracised from society) tested. He’s been training for a month. He’s been doing essentially the same cycle that I have…the one that I outlined the other day in my post on my own training. The difference being that he’s doing a 3 – 4 day a week variation.

So for those too lazy to go back and look…it goes something like this:
Day 1 – Some sort of squat and pull up variation.
Day 2 – Some sort of deadlift and benching variation.
Day 3 – Then a conditioning day…the cardio, work block, cardio, work block and cardio…thing.

His second session with me he tested…as everyone does and these were his results:

Weight: 105.3kg
Skinfolds:
Bicep – 9
Tricep – 13
Subscapular – 19
Suprailliac – 18
Mid Axilla – 18
Abdomen – 31
Thigh – 17
Calf – 14
Total = 139mm

Bench – 80kg
Pull Ups – 4 reps
Push Ups – 35 reps
Inverted Rows – 8 reps
Trap Bar Deadlift – Not done

6×30/30 Rowing Test:
Row 1 – 173
Row 2 – 161
Row 3 – 152
Row 4 – 143
Row 5 – 130
Row 6 – 127
Total = 886m

Now…we focused on a few things…1. His shoulders are messed up…not painful…just out of whack.

I thought I’d throw this up to give you an idea…if you coach and are squeamish you probably shouldn’t even watch this.

2. We worked on improving his general conditioning.
3. We worked on improving his exercise technique.

Here are his results from today:

Weight: 104.9kg
Skinfolds:
Bicep – 7 down 2mm
Tricep – 12 down 1mm
Subscapular – 17 down 2mm
Suprailliac -13 down 5mm
Mid Axilla – 16 down 2mm
Abdomen – 23 down 8mm
Thigh – 13 down 4mm
Calf – 12 down 2mm
Total = 113mm down 26mm

Really pleased with this…anyone who has seen Detective X training will know why he’s improved so much…he has gone at it hard every session…this is what happens when you clean up your diet and work your arse off.

Bench – 95kg up 15kg
Pull Ups – 6 reps up 2 reps
Push Ups – 43 reps up 8 reps
Inverted Rows – 19 reps up 11 reps
Trap Bar Deadlift – 120kg (he has had a knee issue…we are just nursing this back to full power.)

6×30/30 Rowing Test:
Row 1 – 181 up 8m
Row 2 – 171 up 10m
Row 3 – 159 up 7m
Row 4 – 154 up 11m
Row 5 – 154 up 24m
Row 6 – 154 up 27m
Total = 973m up 87m

So all in all I am really pleased with Detective X’s results.

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7 thoughts on “Progress is progress….are you making any?

  1. Hmmm, worse scap control than mine too. Will, is his a good example of someone who has the muscle mass in his back but none of the nervous control? Or does he have other issues? I ask this because I have a guy at the mo who does a scap push up in a similar manner (a little better though) but has a massive amount of ‘winging’ ie. he looks like Archangel from X Men. I could put a rolled up magazine in there.

    In a case like that, what would be your first port of call- correcting the movement or developing the back? My instinct is to do the two side by side and that the movement patterns should come naturally.

    • Barry said
      Hmmm, worse scap control than mine too.
      Yes, you were bad…he’s worse.

      Will, is his a good example of someone who has the muscle mass in his back but none of the nervous control?
      Yes.

      Or does he have other issues?
      Yes.

      I ask this because I have a guy at the mo who does a scap push up in a similar manner (a little better though) but has a massive amount of ‘winging’ ie. he looks like Archangel from X Men. I could put a rolled up magazine in there.
      That’s a different problem. Hard to know without seeing him…like most issues it is either tightness or weakness or a combination of both….either an issue with overly tight chest muscles or with a lack of strength and control in the serratus and musculature of the mid back.

      In a case like that, what would be your first port of call- correcting the movement or developing the back?
      Both.

      My instinct is to do the two side by side and that the movement patterns should come naturally.
      Harmony and peace in the universe will surely follow.

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