TacticalBarbell.com

Long time since posting. I have ran Operator for a bit more than year now. My numbers are pretty much all at the intermediate stage at least and to be honest, Squatting 300+ every day 3 days per weak is taking its toll.

During my many reads of TB, I had always brushed off Zulu. Until recently. Here's what I came up with, please let me know what you guys think.

Exercise selection: Deadlift, Power Clean, Squat, Bench, Press, Ring Ups.

Split:

Day 1 - Press/Squat/Ring Ups (weighted) + HIC

Day 2 - Deadlift/Bench + KB Swings/Ring Ups (bw)

Day 3 - E

Day 4 - Press/Squat/Ring Ups (weighted) + HIC

Day 5 - Power Clean/Bench + KB Swings/Ring Ups (bw)

Day 6 - OFF or E

Day 7 - OFF

Deadlifting twice + all the heavy lifting might be suicide for the CNS, hence the Power Cleans. I'll be keeping the BW Ring Ups and Swings very light and aiming for volume. Also, I'll be using a 90%TM. The only thing I'm worried about is volume. with 3 sets per exercise per day, that's 12 sets of pressing per week, which should be manageable.

Any thoughts on how to improve from that point on?

I like it as far as Zulu goes.

I am not sure what ring ups are though ?

12 sets of pressing isn’t too high and you will adjust pretty quickly.

Maxrip13 wrote:I like it as far as Zulu goes.

I am not sure what ring ups are though ?

12 sets of pressing isn’t too high and you will adjust pretty quickly.

Chin Ups on Rings. Make it much harder and it's more joint friendly from my experience.

I would switch up grips depending on days then.

Alternatively use ring rows on the body weight volume days since you will be doing a pull-up/row variation four times a week. I have had some issues after doing pull-ups as my main pulling exercising and neglecting rows etc, so it’s personal preference.

The rest looks good though

Maxrip13 wrote:I would switch up grips depending on days then.

Alternatively use ring rows on the body weight volume days since you will be doing a pull-up/row variation four times a week. I have had some issues after doing pull-ups as my main pulling exercising and neglecting rows etc, so it’s personal preference.

The rest looks good though

The ring rows are a good idea. I hate barbell rows because i feel it more in my lower back and hamstrings. Db rows are nice but feel less beneficial to my other lifts than ring rows. Reviewed plan:

Day 1 - Squat/Press/Ring Up(weighted) + HIC(boxing)
Day 2 - Deadlift/Bench + KB swings(light)/Ring Rows(bw)
Day 3 - E(boxing skill work)
Day 4 - Squat/Press/Ring Up(weighted) + HIC(boxing)
Day 5 - Power Clean/Bench + KB swings(light)/Ring Rows(bw)
Day 6 - OFF or E
Day 7 - OFF