Good luck! What's your strategy?

12/29/2025
Swim: 45 minutes HR ~138, 1700-1800 meters
Dry Fire: reloads, draw, fundamentals, target transitions
12/30/2025
Range: Baseline dot torture and baer standard
Strength:
OHP: 5 sets of 2 reps (28kg) slow and controlled
KB Row: 5 sets of 5 reps (32kg) slow and controlled
Step Ups: 3 sets of 5 reps per leg (bodyweight) 3 second descent
Hinge: 3 sets of 10 heavy swings (32kg)
12/31/2025
Dry Fire: Heavy focus on strong/weak hand only, fundamentals
45 minute sauna
1/1/2026:
Family time, no training
1/2/2026
Family time, no training
1/3/2026
5.5 mile ruck 40 pounds, 103 minutes
1/4/2026
Range: Baseline 100 yard groups







I scored 47/50 on the initial dot torture, and cleaned the baer standard in 14 seconds. Ran them cold and this was first time running the baer standard.

I shot two baselines with .308. 100 yards, 10 shot groups. One with cheap PPU 145 gr FMJ and the other with Hornady 168 gr A-Max. Clearly the rifle likes the 168 grain load.

This past week has been about beginning to set baselines. With the new years holiday I did not workout as much as I would normally. I have not restricted myself in any way and have weighed and tracked all of my food and weighed myself every morning. Weight held normally.
Average daily calories and macros have been 3323 calories, 174 g of protein 383 g of carbs and 123 g of fat.

Have you gotten an Inbody Analysis to measure your muscle vs fat vs water composition? It also measures base metabolic rate (calories burned per day). I'm 6 3 260 and have 23 pounds of fat to lose ( I have a lot of muscle) and my base met rate burns 2500 calories a day. Taking in 3300+ calories a day won't lean you out for the cardio side of these competitions so you may want to revisit the diet strategy side relative to your goals.

Correct. Tracking your natural food intake and taking a 7 day average for several weeks is the only way to discover your true TDEE. I have done an InBody scan as well as a DEXA scan. I have 170 pounds of fat free mass.

Additionally, I started taking creatine this past week. I am fully expecting the scale to tick up slightly due to increased intracellular water retention; I'm not going to mistake that initial saturation for fat gain. Maybe your TDEE is 2,500 calories per day, but we are not the same person, respectfully.

Once I start settling into my targeted macros and calories they will look a little different.

I know you're at 3 yards there, do you have plans to move it back? What about for rifle? Are you planning on doing the same Baer and Dot Torture- shooting standing?

Are these printed on a 8.5x11 sheet of paper?

Yes they are printed on 8.5x11. I plan to move them further back as I progress. Benchmark to move back dot torture is: as you consistently clean the target at 3 move to 5 and so on. Baer target has a 9 second par time. When I can consistently hit that at 3 I'll move it back.

I won't be doing dot torture or baer for rifle, I'm planning on some type of bullseye style shooting test with elevated heart rate. I haven't finalized what that may look like yet.

For rifle at the moment I am most interested in what the gun/ammo is actually capable of.

I assume you have a shot timer. I've been considering getting on. Any recs on a decent budget one?

I have the AMG Lab, I don't have an opinion on timers. I have used the pact timers and they seem to be good quality. I think they are around $100.