TacticalBarbell.com

I’m in my first continuation protocol after Base Building. I opted for Operator/Black. Just wanted feedback on my MS cluster. Note, I do various HICS as prescribed.

MS cluster is as follows;
Mon: Conventional DL(3 sets), Bench Press, Back Squat, Bodyweight Pull-ups

Wed: Back Squat, Bench Press, Bodyweight Pull-ups,

Fri: Conventional DL(3 sets), Bench Press, Back Squat, Bodyweight Pull-ups

So Mon and Fri are the same. Wed I don’t deadlift. I was considering building up to adding Powercleans on Wednesday in place of DL. Starting light training technique but working up to actual work sets over time.

Probably been discussed before but I couldn’t find any forums. Curious if anybody has taken a similar approach.

Dwight, doing DLs 2x/wk is rather ambitious unless you are at a beginner strength level. Consider doing DLs just 1x/wk and probably limit the SQ for that day.

Agree with TBP on your volume. Unless you’re recovery genius
Just start with min prescribed and build from there. Take your time to get comfortable with the flow. Don’t forget that HIC can either contribute to your lifting progress or screw it up. TB is about intelligent programming.
Good luck.

TBPenguin wrote: ↑Sat Oct 12, 2024 6:43 pm Dwight, doing DLs 2x/wk is rather ambitious unless you are at a beginner strength level. Consider doing DLs just 1x/wk and probably limit the SQ for that day.

Yeah I just started my continuation and I’m kinda in beginner/ intermediate phase. I’m playing it safe and using a training max with my DLs which is 260lbs. I’ve been kinda feeling out my recovery which has been pretty good so far. If I start feeling overtrained I’ll probably either do something like two work sets Monday and one on Friday. I like the concept of greasing the grooves that KB talks about.

Barkadion wrote: ↑Sat Oct 12, 2024 11:56 pm Agree with TBP on your volume. Unless you’re recovery genius
Just start with min prescribed and build from there. Take your time to get comfortable with the flow. Don’t forget that HIC can either contribute to your lifting progress or screw it up. TB is about intelligent programming.
Good luck.

I know I’m probably overthinking it a bit but what do you think of doing one DL session a week and adding power cleans at least one day? I like to have at least two pull days in the week and have wanted to add PCs to my regimen for years. Im assuming cleans are less taxing than DLs due to lower weight.

Dwright22x wrote: ↑Sun Oct 13, 2024 11:59 am I know I’m probably overthinking it a bit but what do you think of doing one DL session a week and adding power cleans at least one day? I like to have at least two pull days in the week and have wanted to add PCs to my regimen for years. Im assuming cleans are less taxing than DLs due to lower weight.

You aren't overthinking it, but perhaps veering from the intent of TB. It isn't to find a way to work everything that you want in.

Based on what you just wrote, specifically "have wanted to add PCs to my regimen for years. Im assuming cleans are less taxing than DLs due to lower weight" then here is a suggestion that might be reasonable. On Friday (so you have more recovery until the next lifting session) do PCs as your warmup for DLs. With the PCs just learn the form, get smooth, don't worry about percentages, don't try to max out. Don't even worry about progressing, don't work hard. Just get the practice in. Then you should need very minimal warmup sets on the DL. If you do that for a few blocks (not weeks, blocks) you could be in a position to use PCs as a major lift.

If you proceed with this, be aware of the potential for PCs to irritate something - since you haven't done them, that should be the first place you look if you develop a problem. Also regarding your idea about a second day - it is still adding stress. This gets back to the intent of TB. If Operator has a proven track record with a certain amount of stress, allowing you to do everything else, and then you add a stress, you will be working worth something less proven.

Thanks guys, I thought about your feedback and reread the incorporating DL chapter in TB1. I decided to go with DL 3x week with only one work set per day, totaling 3 work sets a week. I’m gonna hold off on PCs and do a couple blocks of my current cluster. I’ll just boost my DL numbers for now and drop them and change to a cluster that uses PCs.