I'm reading the new green protocol book and loving it. I will definitely try the new protocols in the future. But for now it's time to head into some autumn hypertrophy blocks! I'm really looking forward to going on a caloric surplus. I've been, without paying too much attention, switching between c...

Finished up week 6 and thereby this third block of Black Operator. Weighed in at 89kg today so -1kg during the block. I'm feeling a bit worn out and I'm looking forward to changing things up. So I'll take a couple of days off and contemplate my next block. Most likely it will be Mass focused with so...

Week 5 done. Switched one HIC session for E because my sister wanted to run with me. Workouts aren't really in this order but for simplicity's sake: W5D1: Max strength: BP 75 x 4 x 6. WPU +20kg 3 x 5. TPDL 125kg 1x5 W5D2: HIC: 10 short hill sprints EMOM W5D3: Max strength: BP 75 x 4 x 6. WPU +20kg 3...

Week 4 done albeit in two weeks. W4D1: Max strength: BP 70 x 4 x 8. WPU +5kg 3 x 5. TPDL 110kg 3x5 W4D2: HIC 10 short hill sprints EMOM W4D3: Max strength: BP 70 x 4 x 8. WPU +5kg 3 x 5. TPDL 110kg 3x5 W4D4: HIC 10 short hill sprints EMOM W4D5: Max strength: BP 70 x 4 x 8. WPU +5kg 3 x 5. No DL toda...

W3 Done, managed to get it in with out too many extra rest days W3D1: Max strength: BP 80 x 4 x 3. WPU +22.5kg 3 x 3. TPDL 132.5kg 3x3 W3D2: HIC (easy) : Fobbit, jogs with 3 rep bear complex between, 20mins W3D3: Max strength: BP 80 x 4 x 3. WPU +22.5kg 3 x 3. TPDL I warmed up but core felt smoked a...

I've got 4 weeks off work, which ironically makes it harder to get the training done since I usually work out during my lunch break. I'll also be away from home a lot. HICs will be easy to squeeze in, but I need to be home for the strength training. So the next supposed 4 weeks of this block will pr...

W2D2 HIC, 12 short hill Sprints EMOM 11 mins 12 seconds Avg HR 168 Max HR 198 (very likely to be inaccurate) I think 20 emom Sprints on this hill would be a good goal and HIC benchmark, so I'll keep working towards that. I'm lucky to live right by a trail that follows the shoreline and I plan most o...

Barkadion wrote: ↑Mon Jul 11, 2022 1:20 pm Welcome and good luck with the training!

Thank you for the warm welcome!


Today was W2, D1 - Max strength:
WPU: 100kg (BW+10kg) 3 x 5
Bench Press: 75kg 4 x 8
TPDL: 117.5kg: 3 x 5

All went well

Black operator block 3, W1. Week one is done! Mon: Max strength. Bench press 4x8 - 70kg. TPDL 3x5 - 102.5kg. WPU 3x5 - BW. Tue: 10 hill sprints EMOM, small hill near my house Wed: Max strength. Bench press 4x8 - 70kg. TPDL 3x5 - 102.5kg. WPU 3x5 - BW. Thur: 10 hill sprints EMOM, small hill near my h...

Hello all! I intend to keep this as a training log for long term progress as I work my way through various TB protocols. Personal: Male, 37 years old, Scandinavia 192 cm / ~6'4" 90kg / ~200lbs I work from home, my job is sedentary and I have no military background. Background: Strength training...