New to TB - Looking for input
Posted: Wed Jan 09, 2019 8:18 pm
Hello everyone,
I've been lifting for nearly 10 years dabbling with programs here and there (5/3/1, Westside, Madcow, SS, etc.) and I've only recently heard of TB. It truly boggles my mind that this system isn't more well known. I have read tons of training logs and articles on TB these past few days and ordered the ''Tactical Barbell: Definitive Strength Training for the Operational Athlete'' book last night, it should get here in a few days at most. I love the high frequency, emphasis on skills/conditioning and flexibility that TB offers.
As I said, I'm still waiting to get the book, so there are definitely some concepts that probably elude me at this point. In the meantime I would like advise from more experienced people regarding my ''plan''.
29 years old / Male / 207.2lbs 6'0.5 (last tested 14.6% BF)
Training Goal: Improve my conditioning while increasing my strength by 10% before 2020.
Strength Template: Operator
Conditioning Protocol: Unsure
Lift numbers: Trap DL 5x405 / Chin Ups 5xBW(207.2)+70 / Press 5x155
SE/Bodyweight numbers: Unsure
Run Times: Unsure (but for sure atrocious)
Diet: I used to track all my macros/cals every single day for roughly 3 years (2010-2013ish) but it was mentally very draining. I now probably average 3000 or so calories and 200-220g of protein a day. I drink at least 3L of water. Supplements are fish oïl, zinc, tumeric, glucosamine and vitamin D.
This is pretty much what my plan looks like (the 1RM on week 1 adjusts all the lifts after, if anyone wants the excel file I tried to attach it, but couldn't). The greyed out cardio workouts below are just examples of what I would be doing: (not sure how to emb)
https://imgur.com/a/NAQgb4A
Questions:
Can you retest your 1RM every 6 weeks or 9-12 weeks is better? If so, what does the template look like between week 6 and 9/12?
I found online that Operator has me doing ''3-5 sets'' (as seen above), is that number variable depending on the day, or am I supposed to do 3 sets on day 1, 4 sets on day 2 and 5 sets on day 3, then move onto week 2?
Green is an emphasis on cardio while Black is more on strength, correct?
What is HIC?
SE stands for ''Strength Endurance'', correct?
Regarding the SE circuits, can they be customized to whatever I feel like doing a certain day? (ex: Push Ups, Pull Ups, Lunges for time on one day and KB Swings, GHRs and Ball Slams on another day)
I've been lifting for nearly 10 years dabbling with programs here and there (5/3/1, Westside, Madcow, SS, etc.) and I've only recently heard of TB. It truly boggles my mind that this system isn't more well known. I have read tons of training logs and articles on TB these past few days and ordered the ''Tactical Barbell: Definitive Strength Training for the Operational Athlete'' book last night, it should get here in a few days at most. I love the high frequency, emphasis on skills/conditioning and flexibility that TB offers.
As I said, I'm still waiting to get the book, so there are definitely some concepts that probably elude me at this point. In the meantime I would like advise from more experienced people regarding my ''plan''.
29 years old / Male / 207.2lbs 6'0.5 (last tested 14.6% BF)
Training Goal: Improve my conditioning while increasing my strength by 10% before 2020.
Strength Template: Operator
Conditioning Protocol: Unsure
Lift numbers: Trap DL 5x405 / Chin Ups 5xBW(207.2)+70 / Press 5x155
SE/Bodyweight numbers: Unsure
Run Times: Unsure (but for sure atrocious)
Diet: I used to track all my macros/cals every single day for roughly 3 years (2010-2013ish) but it was mentally very draining. I now probably average 3000 or so calories and 200-220g of protein a day. I drink at least 3L of water. Supplements are fish oïl, zinc, tumeric, glucosamine and vitamin D.
This is pretty much what my plan looks like (the 1RM on week 1 adjusts all the lifts after, if anyone wants the excel file I tried to attach it, but couldn't). The greyed out cardio workouts below are just examples of what I would be doing: (not sure how to emb)
https://imgur.com/a/NAQgb4A
Questions:
Can you retest your 1RM every 6 weeks or 9-12 weeks is better? If so, what does the template look like between week 6 and 9/12?
I found online that Operator has me doing ''3-5 sets'' (as seen above), is that number variable depending on the day, or am I supposed to do 3 sets on day 1, 4 sets on day 2 and 5 sets on day 3, then move onto week 2?
Green is an emphasis on cardio while Black is more on strength, correct?
What is HIC?
SE stands for ''Strength Endurance'', correct?
Regarding the SE circuits, can they be customized to whatever I feel like doing a certain day? (ex: Push Ups, Pull Ups, Lunges for time on one day and KB Swings, GHRs and Ball Slams on another day)