I've really enjoyed reading the training logs here and the nuggets of wisdom. Starting my own to learn more, contribute to Tactical Barbell, and maybe someone is bored enough to read it.
About
34 years old, 6'2, been active my whole life. Played sports through high school. Been lifting with a "bro split" most my life. I neglected legs for years because I ran and hiked so much and thought that "was good enough". My job requires me to be in shape which I'm finding is tougher to manage the older I get. I started running Tactical barbell in October 2018 and it's been a game changer. I don't foresee using any other program. The first block I ran was Operator/Black. Loved it. Currently finishing a base building block.
Current Stats
Lifting Max (as of 1/14/19)
Bench-250lbs
Squat-238lbs
Weighted Pull Up- 90lbs
Deadlift- 324lbs
Selection Minimums (as of 2/9/18)
1.5 Mile- 9:24
Pushups-58
Pullups-17
Situps-50
Goals
I have selection training coming up for a new unit so my current goals revolve around completing that training. I'll be using Green protocol with Fighter(Bangkok).
Goals (in order)
1) Stay healthy.
2) Improve 1.5 mile time. (Sub 9:00)
3) 20 Pullups.
4) Maintain Strength.
Looking forward to diving in to the TB community!
TBK Training
Re: TBK Training
Basebuilding Week 8. Fighter(Bangkok) Week 3.
3/4/19
AM- LSSx60 min. 6.44 miles.
PM-Max Strength (85% Training Max) 90%
Bench-190lbs x 3 reps x 4 sets
Squat- 180lbs x 3 x 4
WPU- 65lbs x 3 x 3
Deadlift- 135x5 185x3 225x3 290x3
Weighted sit up- 45lbs x 15 x3
3/5/19
Apex Hills x 10. 18:26
3/6/19
Ex60 min. 20 min warm up, 20 minute tempo, 20 minute cooldown. 6.79 miles.
3/7/19
Max Strength. Same as Monday.
3/8/19
AM- Oxygen Debt 101 x4. 22:09
PM- Strength Endurance 3x30. :30 rest interval. 2 min rest between rounds. 22:39
Pushups
Air squats
Pullups(15)
KB swings(55lbs)
Situps
3/9/19
Ruck- 120lbs x 60 mins. 3 miles.
3/10/19
Rest. Mobility work, stretching.
Notes
Weekly mileage-19.4
Bodyweight- 182lbs
Week 7 beat me up pretty good. Can feel some shin splints coming on. Been working on mobility throughout the day. Definitely helping.
Next week start Green protocol. Continuing with Fighter Bangkok.
3/4/19
AM- LSSx60 min. 6.44 miles.
PM-Max Strength (85% Training Max) 90%
Bench-190lbs x 3 reps x 4 sets
Squat- 180lbs x 3 x 4
WPU- 65lbs x 3 x 3
Deadlift- 135x5 185x3 225x3 290x3
Weighted sit up- 45lbs x 15 x3
3/5/19
Apex Hills x 10. 18:26
3/6/19
Ex60 min. 20 min warm up, 20 minute tempo, 20 minute cooldown. 6.79 miles.
3/7/19
Max Strength. Same as Monday.
3/8/19
AM- Oxygen Debt 101 x4. 22:09
PM- Strength Endurance 3x30. :30 rest interval. 2 min rest between rounds. 22:39
Pushups
Air squats
Pullups(15)
KB swings(55lbs)
Situps
3/9/19
Ruck- 120lbs x 60 mins. 3 miles.
3/10/19
Rest. Mobility work, stretching.
Notes
Weekly mileage-19.4
Bodyweight- 182lbs
Week 7 beat me up pretty good. Can feel some shin splints coming on. Been working on mobility throughout the day. Definitely helping.
Next week start Green protocol. Continuing with Fighter Bangkok.
Re: TBK Training
Thanks! I enjoy your log!Barkadion wrote:Good luck and welcome! Cheers, mate.
-
VenomousCoffee
- Posts: 1859
- Joined: Fri Sep 28, 2018 6:14 pm
Re: TBK Training
Welcome!
(That ruck session is
)
(That ruck session is
)Re: TBK Training
120lbs 3miles... woah!
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: TBK Training
VenomousCoffee wrote:Welcome!
(That ruck session is
Yea, it sucked. Great for the mental game though.godjira1 wrote:120lbs 3miles... woah!
Thanks to both of you for maintaining logs, I've read through them while researching the TB program. Ton of good info.
Re: TBK Training
Block 3. Green/ Fighter (Bangkok) Week 1
3/11/19
AM- Fast 5. 22:55
PM- Max Strength. Weight x Reps x Sets (85% Training Max) 75%
Bench- 160x5x5
Squat- 155x5x5
Weighted Pullup- 55x5x4
Deadlift- 185x5 225x3 245x3
Weighted Situp- 25x20x3
3/12/19
Standard Issue Fun Run- 6.11 Miles 59:39
3/13/19
20 min warmup/20 min tempo/ 20 min cooldown. 7.1 miles.
3/14/19
AM- 1 hr LSS- 6.54 Miles
PM- Max Strength. Same as Monday.
3/15/19
AM- 1 hr LSS- 7.05 Miles
PM- SE 3x40 1 min rest interval. 2 min rest between rounds. 30:54
Pushups
Squats
Pullups(15)
KB swings(55lbs)
Situps
3/16/19
2.7 mile run. Travelling that day and just got a quick run in. Junk miles.
3/17/19
Rest
Notes
Weekly Mileage- 32.6
Bodyweight- 184lbs
Felt great. Can really feel the benefits of base building coming out.
3/11/19
AM- Fast 5. 22:55
PM- Max Strength. Weight x Reps x Sets (85% Training Max) 75%
Bench- 160x5x5
Squat- 155x5x5
Weighted Pullup- 55x5x4
Deadlift- 185x5 225x3 245x3
Weighted Situp- 25x20x3
3/12/19
Standard Issue Fun Run- 6.11 Miles 59:39
3/13/19
20 min warmup/20 min tempo/ 20 min cooldown. 7.1 miles.
3/14/19
AM- 1 hr LSS- 6.54 Miles
PM- Max Strength. Same as Monday.
3/15/19
AM- 1 hr LSS- 7.05 Miles
PM- SE 3x40 1 min rest interval. 2 min rest between rounds. 30:54
Pushups
Squats
Pullups(15)
KB swings(55lbs)
Situps
3/16/19
2.7 mile run. Travelling that day and just got a quick run in. Junk miles.
3/17/19
Rest
Notes
Weekly Mileage- 32.6
Bodyweight- 184lbs
Felt great. Can really feel the benefits of base building coming out.
Re: TBK Training
Block 3. Green/Fighter (Bangkok) Week 2
3/18/19
AM- Fast 5- 21:17
PM- Max Strength- Weight x Reps x Sets (85% Training Max) (80%)
Bench- 170x5x5
Squat-160x5x5
Weighted Pullup- 60x5x4
Deadlift- 185x5 225x3 260x3
Weighted Situp- 35x20x3
3/19/19
Standard Issue Fun Run- 57:13
3/20/19
20 min warmup/ 20 min tempo/ 20 min cooldown- 7.3 Miles
3/21/19
AM- 90 min LSS- 10.5 Miles
PM- Max Strength, Same as Monday
3/22/19
AM- 20 min warmup/ 20 min tempo/ 20 min cooldown- 7.09 miles
PM- SE 3x50 1 min rest interval. 2 min rest between rounds. 34:33
Pushups
Squats
Pullups(15)
KB Swings(55lbs)
Situps
3/23/19
Ruck- 90lbs x 120 mins. 7 miles.
3/24/19
Rest, stretching and mobility.
Notes
Weekly mileage- 41
Bodyweight- 184.8
This week got a little tough towards the end. Looking forward to an easy week next week.
Surprised to see my bodyweight creeping up with all this running. I don't track anything but am mindful of what I eat. Appetite went up during basebuilding and is still up.
3/18/19
AM- Fast 5- 21:17
PM- Max Strength- Weight x Reps x Sets (85% Training Max) (80%)
Bench- 170x5x5
Squat-160x5x5
Weighted Pullup- 60x5x4
Deadlift- 185x5 225x3 260x3
Weighted Situp- 35x20x3
3/19/19
Standard Issue Fun Run- 57:13
3/20/19
20 min warmup/ 20 min tempo/ 20 min cooldown- 7.3 Miles
3/21/19
AM- 90 min LSS- 10.5 Miles
PM- Max Strength, Same as Monday
3/22/19
AM- 20 min warmup/ 20 min tempo/ 20 min cooldown- 7.09 miles
PM- SE 3x50 1 min rest interval. 2 min rest between rounds. 34:33
Pushups
Squats
Pullups(15)
KB Swings(55lbs)
Situps
3/23/19
Ruck- 90lbs x 120 mins. 7 miles.
3/24/19
Rest, stretching and mobility.
Notes
Weekly mileage- 41
Bodyweight- 184.8
This week got a little tough towards the end. Looking forward to an easy week next week.
Surprised to see my bodyweight creeping up with all this running. I don't track anything but am mindful of what I eat. Appetite went up during basebuilding and is still up.
Re: TBK Training
Block 3. Green/Fighter(Bangkok) Week 3
3/25/19
AM- 7 mile LSS. 55:10
PM- Max Strength (weight x reps x sets) (85% training max) (90%)
Bench- 190x3x5
Squat- 180x3x5
Weighted pull-up- 67.5 x3x4
Deadlift- 185x3, 225x3, 275x3, 290x3
Weighted sit-up- 45x20x3
3/26/19
Standard Issue Fun Run- 59:47
3/27/19
7 Mile LSS- 57:58
3/28/19
Max Strength- Same as Monday.
3/29/19
AM- 7 Mile LSS- 55:56
PM- SE 3x30. No rest interval. 2 minute rest between rounds. 19:45
Pushups
Squats
Pullups(20)
KB Swings(55lbs)
Situps
3/30/19
13 mile LSS- 1 hour 57 minutes
3/31/19
Rest
Notes
Weekly Mileage- 40.3 miles
Bodyweight- 182 lbs
I was able to utilize the easy week principle while maintaining mileage by dropping all the intensity from my runs. All LSS, and an extra day off. Worked out really well.
I've been pleasantly surprised how strength has been holding up during this block. I was hoping to just maintain, but I'm gaining a little. I'm going to up my training max to 90% and drop the sets back to 3. See how that goes.
3/25/19
AM- 7 mile LSS. 55:10
PM- Max Strength (weight x reps x sets) (85% training max) (90%)
Bench- 190x3x5
Squat- 180x3x5
Weighted pull-up- 67.5 x3x4
Deadlift- 185x3, 225x3, 275x3, 290x3
Weighted sit-up- 45x20x3
3/26/19
Standard Issue Fun Run- 59:47
3/27/19
7 Mile LSS- 57:58
3/28/19
Max Strength- Same as Monday.
3/29/19
AM- 7 Mile LSS- 55:56
PM- SE 3x30. No rest interval. 2 minute rest between rounds. 19:45
Pushups
Squats
Pullups(20)
KB Swings(55lbs)
Situps
3/30/19
13 mile LSS- 1 hour 57 minutes
3/31/19
Rest
Notes
Weekly Mileage- 40.3 miles
Bodyweight- 182 lbs
I was able to utilize the easy week principle while maintaining mileage by dropping all the intensity from my runs. All LSS, and an extra day off. Worked out really well.
I've been pleasantly surprised how strength has been holding up during this block. I was hoping to just maintain, but I'm gaining a little. I'm going to up my training max to 90% and drop the sets back to 3. See how that goes.