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Tandy's Western Hunt Prep Journal (Xpost from H&F)

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tandy miller
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4:48p, 6/15/25
AG
Going back to Az in Dec to chase muleys and thought I'd use this hunt as an excuse to get into shape. Started 6/1.

Going to use this thread as an extra layer of accountability, if you don't care for the updates scroll on by.

With the help of Chat GPT I've come up with a workout plan that I feel will help me prep, as well as some mobility work. Also using chat GPT to help me with meal plans.

My goals

TRAINING:
Weights 3x a week (StrongLifts 5x5)
Bleachers 1-2x/week
Ruck/run 1-2x/week
Archery: daily

Will do mobility work daily and shoulder rehab 5x/wk, along with a 3x/ wk ab workout.

Diet:

Trying to eat 1.25g protein/lb
2500-2700 cal total
Whole Foods
No refined sugar
1 cheat meal/wk

Here is my current weekly schedule

Day Training Focus
Monday:
StrongLifts + Ab Workout A + Archery
Tuesday:
Bleacher Intervals + Ab C (opt.) + Archery
Wednesday:
StrongLifts + Ab Workout B + Archery
Thursday:
Ruck Walk + Mobility + Archery
Friday
StrongLifts + Savage Core Circuit (opt.) + Archery
Saturday
Active Recovery + Ab Workout C + Archery
Sunday
Full Recovery + Archery only


Wish me luck!
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ttha_aggie_09
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5:06p, 6/15/25
AG
Not sure where you're chasing Muley's exactly but if it involves dead fall, I'd add lunges and Bulgarian split squats to help isolate each leg/quad. I'd probably ruck more often too but that depends on how intense the hiking will be.

Good luck!
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tandy miller
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In reply to ttha_aggie_09 • 5:10p, 6/15/25
AG
Thanks. Around Prescott, 6-7k ft. Hiking is not that intense… I did 0 prep last year and survived… and I've been doing Bulgarian splits on the StrongLifts B days .

Thinking of adding another ruck sat but not sure if I need 2 days rest. Really I've been thinking of doing a workout sat that is a combo of Tues/thurs…. Would prob be doing bleachers at track w/ weighted vest and walking track part (Tues I walk up bleachers at hs, jog corners, walk opp side bleachers)


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tandy miller
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5:14p, 6/15/25
AG
Also- starting next month will be adding "hunt scenarios", where I'll be shooting 40-70 w elevated HR.

Currently my shooting consists of 8-20 arrows/ day, at random distances 40-90… I ask Siri for a ydg every shot
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TWC22
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5:22p, 6/15/25
AG
5x5 squats 3 times a week + multiple days of cardio will limit your progress and likely lead to injury or burnout. I recommend you buy and read the book Starting Strength and spend the next couple of months focusing on building your strength by properly running the Novice Linear Progression.

Cardio endurance is acquired more rapidly than strength and can added closer to your hunt.
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tandy miller
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In reply to TWC22 • 5:30p, 6/15/25
AG
TWC22 said:
5x5 squats 3 times a week + multiple days of cardio will limit your progress and likely lead to injury or burnout. I recommend you buy and read the book Starting Strength and spend the next couple of months focusing on building your strength by properly running the Novice Linear Progression.

Cardio endurance is acquired more rapidly than strength and can added closer to your hunt.


I've been doing StrongLifts since Jan. Does that make a difference?

ETA: after looking at the NLP, that's what I've been doing…

These are my first and most recent workouts for A and B (started StrongLifts about a week before but progress got deleted. Also, reason DL weight is so low is bc I've swapped it for Bulgarian split squats)





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tandy miller
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In reply to tandy miller • 5:39p, 6/15/25
AG
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TWC22
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In reply to tandy miller • 6:05p, 6/15/25
AG
Are you still able to add 5lbs to your squat every session? If so great, keep trying to run this out for as long as possible. Once this stops working (assuming good form, sleep and nutrition) and you have to reset more than a time or two it's time to move on to weekly jumps to allow your body more time to recover and adapt to the stress.

The "novice" phase lasts most guys 3-4 months and is where the bulk of strength gains come from. Rough estimate - if your first workout you squatted 95x5 and you added 5lb 3x per week for 3 months you would be squatting ~275x5.

"Intermediate" programming spaces out stress into weekly cycles instead of every workout. Obviously this slows down the rate of adaptation. This is also when a lot of people choose to add in cardio. If recovery is properly managed many people can stick with this programming for years.
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tandy miller
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In reply to TWC22 • 6:11p, 6/15/25
AG
Yes, I've plateaued to where I'm not going up on weight every session… it's more like every 3-4 lifts.

Is my current program sustainable given this?

Here is what a typical day of eating has looked like last couple weeks

Having trouble getting enough carbs, as I don't eat rice or bread (don't like taste)

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ttha_aggie_09
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In reply to tandy miller • 7:52p, 6/15/25
AG
That's a pretty balanced intake. You can up your fruit intake for carbs but they'll be simple carbs and packed full of sugar. Your protein intake is really good for your body weight.

I'm with you about bread - can't really stand it unless it's on a burger (Whataburger small bun for the win!). I do like rice though
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tandy miller
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In reply to ttha_aggie_09 • 9:08p, 6/15/25
AG
Yeah I just don't really like the taste of flour… will eat a burger but not the bread that doesn't have meat between it (side note- get your whata on the brioche… same soze as small but way better). Don't want sandwiches, rolls, dumplings… tortillas only in chip or enchilada form. Could take or leave most baked desserts.

Once I started eating cleaner I quickly realized most of my carbs came from Dr Pepper fast food, and chips.
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JuneBug07
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9:26p, 6/15/25
AG
You definitely need to get your body ready for a western hunt, but if you follow that regimen all the way up to your hunt, then you will be in better shape than 99% of all hunters that have pursued mule deer.

Better to be safe than sorry. Being fit is never a detriment.
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tandy miller
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In reply to JuneBug07 • 9:32p, 6/15/25
AG
JuneBug07 said:
You definitely need to get your body ready for a western hunt, but if you follow that regimen all the way up to your hunt, then you will be in better shape than 99% of all hunters that have pursued mule deer.

Better to be safe than sorry. Being fit is never a detriment.


My thought process exactly.
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ttha_aggie_09
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In reply to tandy miller • 9:48p, 6/15/25
AG
I cannot stress enough how much cutting out coke/soft drinks of your diet makes a difference. Even the zero stuff isn't really good for you.
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MrWonderful
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10:02p, 6/15/25
AG
Have not done a western hunt so full disclosure, just been using them to murder the dad bod in its cradle, but I would throw some kettlebell workouts in the mix. Phenomenal for athletic movement / conditioning / strength / cardio. Cossack squats and single bell workouts will build strength and stamina for off-balance, real world stuff. Range of motion is your friend, no straight line lifts in backcountry
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Hoyt Ag
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7:51a, 6/16/25
AG
Be sure you are wearing your loaded pack in some workouts to get used to it. A lot of people are in great shape but have never carried a 25lb++ pack before and it shows when they get on the mountain. Best of luck to you.
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tandy miller
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7:53a, 6/16/25
AG
Thursdays I'm carrying my pack. Started at 20# last week, but over 40 min of walking my hr never got over 110 so I'll likely increase this week
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Claude!
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7:54a, 6/16/25
With all of those compound lifts, you probably don't need a dedicated a workout as well. What do those an workouts consist of?
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ttha_aggie_09
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In reply to Hoyt Ag • 8:02a, 6/16/25
AG
Agree with this. Also another reason to try and hit your upper trap muscles. Heavy weight on your back can cause you to push your neck forward and stretch your traps. Stronger those are, the less you have to stretch them.
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tandy miller
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In reply to Claude! • 8:04a, 6/16/25
AG
Claude! said:
With all of those compound lifts, you probably don't need a dedicated a workout as well. What do those an workouts consist of?


Workout A

Repeat 23 rounds (1015 minutes)
1. Dead Bug 30 sec
2. Toe Taps (lying) 30 sec
3. Plank 60 sec
4. Leg Raises 1215 reps
5. Bird-Dog (slow, controlled) 5 per side
6. Side Plank (each side) 30 sec
7. Rest 30 sec between rounds

Workout B

Repeat 23 rounds (1015 minutes)
1. Crunches 20 reps
2. Bicycle Crunches 20 reps (10 each side)
3. Reverse Crunch 15 reps
4. Russian Twists 20 reps (weighted optional)
5. V-Ups 1215 reps
6. Plank to Elbow Tap 30 sec
7. Rest 45 sec between rounds

Workout C

Repeat 3 rounds (1215 minutes)
1. Mountain Climbers 30 sec
2. Hollow Body Hold 30 sec
3. Side V-Ups (each side) 12 reps
4. Heel Taps 20 taps
5. Flutter Kicks 2030 sec
6. High Plank Knee-to-Elbow 10 per side
7. Rest 30 sec between rounds
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TX_COWDOC
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In reply to tandy miller • 8:12a, 6/16/25
AG
What app is that?
I need to start doing more to prep for Nevada.
www.southpawprecision.com
Type 07 FFL / Class 2 SOT
Nightforce Optics Dealer
AGM Night Vision Dealer
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ttha_aggie_09
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In reply to tandy miller • 8:13a, 6/16/25
AG
You trying to kill mule deer or rock a 6 pack on the beach?

Thats a ton of ab/core work - which is good - but not necessary in my opinion. Be careful about nuking your core too close to your compound lifts, especially squats.

You're doing some of these already but don't overlook the McGill big 3 either for core stability and bracing. It's important to know how to brace your core when under a load and that translates into a useful skill during a hunt.
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tandy miller
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In reply to TX_COWDOC • 8:14a, 6/16/25
AG
TX_COWDOC said:
What app is that?
I need to start doing more to prep for Nevada.


Which one? The calorie tracker is My Fitness Pal… the other is just the StrongLifts 5x5 app
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tandy miller
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In reply to ttha_aggie_09 • 8:15a, 6/16/25
AG
ttha_aggie_09 said:
You trying to kill mule deer or rock a 6 pack on the beach?


Why not both? Also the lady that ccoks for us is a smokeshow. Need the abs to reel her in and the muscles to fight her husband
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Claude!
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In reply to tandy miller • 8:34a, 6/16/25
tandy miller said:
Claude! said:
With all of those compound lifts, you probably don't need a dedicated a workout as well. What do those an workouts consist of?


Workout A

Repeat 23 rounds (1015 minutes)
1. Dead Bug 30 sec
2. Toe Taps (lying) 30 sec
3. Plank 60 sec
4. Leg Raises 1215 reps
5. Bird-Dog (slow, controlled) 5 per side
6. Side Plank (each side) 30 sec
7. Rest 30 sec between rounds

Workout B

Repeat 23 rounds (1015 minutes)
1. Crunches 20 reps
2. Bicycle Crunches 20 reps (10 each side)
3. Reverse Crunch 15 reps
4. Russian Twists 20 reps (weighted optional)
5. V-Ups 1215 reps
6. Plank to Elbow Tap 30 sec
7. Rest 45 sec between rounds

Workout C

Repeat 3 rounds (1215 minutes)
1. Mountain Climbers 30 sec
2. Hollow Body Hold 30 sec
3. Side V-Ups (each side) 12 reps
4. Heel Taps 20 taps
5. Flutter Kicks 2030 sec
6. High Plank Knee-to-Elbow 10 per side
7. Rest 30 sec between rounds

I don't know that any of that is going to hurt, but I don't think it's probably necessary and it may cause some additional fatigue with everything else going on. I expect you could get away with some ab wheel sets and/or some machine crunches.
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ttha_aggie_09
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In reply to tandy miller • 8:36a, 6/16/25
AG
Can be both just a ton of core work. Add in Suitcase carries and if you have access to a kettlebell and a heavier one, do suitcase deadlifts too. Can also use a dumbbell but I prefer kettlebell.
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tandy miller
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In reply to Claude! • 8:37a, 6/16/25
AG
Possibly. Those routines will be the first to get cut if fatigue necessitates something get dropped
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tandy miller
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9:40a, 6/16/25
AG
Start: 127#
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tandy miller
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9:03p, 6/16/25
AG
6/16

  • Stronglifts B
  • 20 arrows (50-70 yds)
  • Abs
  • Mobility

    • ~2675 Cal in
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    tandy miller
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    10:02a, 6/17/25
    AG
    Breakfast

    170g Greek yogurt
    60g frozen berries
    1/2 scoop protein
    ~10g honey
    28g homemade granola

    59g Carbs
    29g fat
    45g protein
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    TikkaShooter
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    In reply to tandy miller • 10:12a, 6/17/25
    https://wildwayoflife.com/

    Sold in HEB/online

    Texas made and clean eating. Might save you some time on making homemade nola. My fav is coconut cashew but the banana nut is solid too.
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    tandy miller
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    In reply to TikkaShooter • 10:24a, 6/17/25
    AG
    Appreciate it. For $14/lb I'll prob continue to make my own. Only about 5 min of actual work
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    tandy miller
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    7:26p, 6/17/25
    AG
    6.17
    • Bleachers- 30 min
    • Archery- 8 arrows, 60 yds (Was getting raped by mosquitoes)
    • Mobility

    ~2775 Cal in
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    tandy miller
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    7:38a, 6/20/25
    AG
    Forgot to post last night

    6/19

    Rent Paid
    • Ruck- 2.4 miles, 30#
    • Archery- 8 arrows @ 20 (Not that worried about volume yet- Just maintenance)
    • Ab Workout "B"
    • Banded shoulder stretches

    ~2500 cal in

    Packing and heading to south texas tomorrow. Taking all of my clean eats with me.
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    shaynew1
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    7:58a, 6/20/25
    AG
    My plan has been regular outdoor work schedule, jiu jitsu two or three times a week, ruck when I can.

    This time of year with kids and work there's not many spare hours to make it to the gym so I'm living vicariously through you guys.
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