Only got 20 pull-ups yesterday, and 25 today(sets of 5, GTG); I owe the universe 5 more sets tomorrow. Yesterday wasn't a great day in my pull-up world either! I'm really enjoying watching your log. I looks like you're having a great base! Keep it up. +1. I came here for the Conan quote, stayed for...

Block 2: Black+Operator (TB2 Sample 17 Week Program) Week 1 1.1, 1.3, 1.5 Max Strength: SWAT cluster (BP, SQ, PU) 3x5@70%TM Notes: Bench reps feels much lighter than squat reps. I wonder if this is carry-over from all the push-ups and overhead press during BB. I read somewhere than push-ups use 60-i...

Thanks, Bark. Black + Operator starts today Preliminary Thoughts This is "Phase 2 - Continuation - Black Protocol" of the Sample 17 Week Program in TB2. For max strength, I am running Operator with the "SWAT" cluster (see TB1): Bench / Squat / Weighted Pull-ups. I chose SWAT clus...

Thanks. Glad to get guidance from the source.

I have done most of my TB work in Merrell trail running shoes. Zero drop. Cushioning is minimal and firm. Just enough to run, but doesn't interfere with lifting. Good for lifting and most HICs. Designed for machine wash to boot (gentle cycle + air dry). I use Nike Pegasus for road LSS and track HIC....

I am not thinking in terms of body parts and am surprised how fast this whole topic turned into my wanting to do a bro split. All I was wondering was why the SWAT and Grunt Clusters focus on completely separate MAJOR muscle groups. One cluster is hitting your chest and hams and ignoring shoulders a...

Anyone knowledgeable and willing, please reference Phase II of the 17 Week Sample Program in TB2. Days 1.6 and 3.6 call for heavy bag HICs (Heavy Bag Resets and Disarmed). I will not have access to a heavy bag until later in the block (when I change training locations). So, how best to replace or po...

Post BB week: SWAT cluster test I have decided to not run a PFT this week. I am curious how much BB improved my PFT numbers, but I don't need to turn in a "for record" PFT score for a while. Other than my SWAT cluster test day, I am prioritizing rest this week. I want to start Black well-...

Purely by coincidence, my doctor put me on fish oil around the same time I started BB. I experienced almost zero soreness during BB. I was a little tired and stiff at times, but nothing I would call sore. Certainly nowhere close to DOMS. I wonder how much the fish oil had do with it? My amateur &quo...

K.B. wrote:Outstanding log. Nice job.

Thanks. This system you have created is legit. I am actively recommending it to guys I work with. I look forward to progressing with Black + Operator and beyond.