TacticalBarbell.com

Hello everyone

My name is Stefano, i live in Italy and it’s an hounour to write in this forum! Tactical Barbell’s books totally changed my mind about training and strength goals.

I’m not an operational athlete (i’m a psychologist) but i really love strength training and i only follow TB principles to program my training.

My main goals in this moment are strength with mass and i choose to follow a 3 week block of Operator I/A

My cluster is:

Front Squat 1rm 100kg
Incline Bench (15 degrees) 1rm 70kg
Weighted Chin Ups 1rm BW+30kg

The program:
Week 1: 5x5 @75%
Week 2: 5x4 @80%
Week 3: 5x3 @85%/5x3@85%/5x2 @90%

After this mini block i force progression (2kg and 4kg)...i thought it’s reasonable since i’m still a beginner

I really need your advice about my plan: do you think i’m in the right way or i have to change anything?

Thanks a lot for all your advices and sorry for my bad english!

Stefano

hey man. welcome.

i do a similar program to yours, but with less volume. Forcing progression by 2.5kg for the Training Maxes for the Chinup + Inclined will be ok, 5kg for the Front Squat should be ok too. You will stall out at some point then just reset the Training Maxes and use lower progressions instead (eg. 1~2kg).

Good luck!

godjira1 wrote:hey man. welcome.

i do a similar program to yours, but with less volume. Forcing progression by 2.5kg for the Training Maxes for the Chinup + Inclined will be ok, 5kg for the Front Squat should be ok too. You will stall out at some point then just reset the Training Maxes and use lower progressions instead (eg. 1~2kg).

Good luck!

Thanks a lot for your reply! I’ll keep a 3 week forced progression and when my lifts will be difficult, i will reset my training max and i use a lower weight progression!

Stefano wrote:

godjira1 wrote:hey man. welcome.

i do a similar program to yours, but with less volume. Forcing progression by 2.5kg for the Training Maxes for the Chinup + Inclined will be ok, 5kg for the Front Squat should be ok too. You will stall out at some point then just reset the Training Maxes and use lower progressions instead (eg. 1~2kg).

Good luck!

Thanks a lot for your reply! I’ll keep a 3 week forced progression and when my lifts will be difficult, i will reset my training max and i use a lower weight progression!

Your plan looks good, but I would recommend not forcing progression for the first 6 weeks. Especially if this is your first time with Operator.

DocOctagon wrote:

Stefano wrote:

godjira1 wrote:hey man. welcome.

i do a similar program to yours, but with less volume. Forcing progression by 2.5kg for the Training Maxes for the Chinup + Inclined will be ok, 5kg for the Front Squat should be ok too. You will stall out at some point then just reset the Training Maxes and use lower progressions instead (eg. 1~2kg).

Good luck!

Thanks a lot for your reply! I’ll keep a 3 week forced progression and when my lifts will be difficult, i will reset my training max and i use a lower weight progression!

Your plan looks good, but I would recommend not forcing progression for the first 6 weeks. Especially if this is your first time with Operator.

Thanks a lot DocOctagon...i really had a good week with the 80% weight, it seemed the weight almost fly...do you think that, if i will have a really good week with the 90% lifts and they are easy, i can force progression as my original plan of 3 weeks or is it better to repeat the same weights for other 3 weeks?

Stefano, why did you change the reps for the 80% week?

TBPenguin wrote:Stefano, why did you change the reps for the 80% week?

Because it is the ideal spot for me, 5 sets of 4 reps at 80%...and it’s also KB advice for Operator I/A template...3-5 sets of 3-5 reps @80%

Stefano, where did you find that? The book shows x5 for both Op and Op I/A.

TBPenguin wrote:Stefano, where did you find that? The book shows x5 for both Op and Op I/A.

Yes, i know...but for me, 4 reps @80% are ideal, so i made this slight modification...i think also that this change has some sense, because i transition from 5x5@75% to 5x4@80% and 5x3/5x2@85/90%...my body is responding well so i think to keep this progression

Hey Stefano, I've got no argument with what you do in the gym, was just curious on the why. Numerology works for me. Glad to hear it is working for you.