BLOCK 1 - WEEK 4 - BASEBUILD Failed on my last set of pullups on Tuesday this week. Tried again on Wednesday and got the req'd reps. Then noticed I was getting a sore throat Wednesday which has now evolved into a full-blown cold. Missed Thursday, Friday, and Saturday's workouts and stayed home from...

BLOCK 1 - WEEK 3 - BASEBUILD 2018.04.30 Fighter Pull-Up Program - 6/5/4/3/2 SE Cluster - 1.5m rest between exercises; 2m rest between circuits KB Swings 3x30 @ 45lbs KB Goblet Squat 3x30 @ 45lbs Pushups 3x30 KB Row 3x30 @ 40lbs Lying Leg Raise 3x30 2018.05.01 Fighter Pull-Up Program - 6/5/4/3/3 E -...

BLOCK 1 - WEEK 2 - BASEBUILD 2018.04.23 Fighter Pull-Up Program - 5/4/3/2/1 SE Cluster - 1m rest between exercises; 2m rest between circuits KB Swings 3x20 @ 45lbs KB Goblet Squat 3x20 @ 45lbs Pushups 3x20 KB Row 3x20 @ 40lbs Lying Leg Raise 3x20 2018.04.24 Fighter Pull-Up Program - 5/4/3/2/2 E - 4...

BLOCK 1 - WEEK 1 - BASEBUILD 2018.04.16 Fighter Pull-Up Program - 4/3/2/1/1 SE Cluster - No rest between exercises; 2m rest between circuits KB Swings 3x10 @ 45lbs KB Goblet Squat 3x10 @ 45lbs Pushups 3x10 KB Row 3x10 @ 40lbs Lying Leg Raise 3x10 2018.04.17 Fighter Pull-Up Program - 4/3/2/2/1 E - 3...

Started Day 1 of BB after 3 month stint with Linear Progression. Am doing the Fighter Pull-up Program along with the Alpha SE Circuit . Will be using Op-Black for Continuation. I will only update this log 1x/week to keep it clutter-free. Max Pullups - 5 :oops: My goal is to get 10 by the end of BB. ...

I'm following the same phraks but only I'm also switching Squats and deadlifts each workout ...and r u incrementing by 2.5 or 5 lb? What do u suggest?....... how did go through with getting ur first pull up? I used 5lb increments. You will have to deload much faster, but it doesn't really matter es...

Ibrahimovic105 wrote:
Which greyskull template are u following bro ? How's ur routine like?

Following Phrak's Variant.

ABA BAB

A - BB ROW/BP/SQ
B - PU/OHP/DL

DL stays fixed at only once a week. So squatting 2x week.


I would recommend it over SS/SL for sure.

Good luck, I think you'll enjoy it. The other point that I forgot to make about LP, straight from the horse's mouth: Rippetoe says that during the LP, especially when it starts to get challenging, you should do the following: 1. Eat like a horse. He suggests 4,000+ kcal/day. 2. Do NO conditioning. ...

You are both right regarding LP being a short-term tool. I was originally only planning to run GSLP for 3 months and that is about where I am at now with it. I was then going to switch to 5/3/1, but am now going to go with TB. Honestly it probably does not matter if I go with TB or 5/3/1 in the long...

Just read both TB books and am interested in Operator-Black Pro. I'm a CO in a Canadian jail and feel this is the protocol that would be of most benefit as I am sprinting (more or less) to codes within the jail and assisting other officers restraining fighting or unruly inmates. I am currently runni...