TacticalBarbell.com

Start of week 4 base building.
1/09/2016
60 mins LSS 7.5 miles. Felt like crap after a weekend of stout and whisky at a wedding.
Start of week 4, observations so far:
I had forgotten the mental headspace that LSS provides. I feel much better for integrating E. I had bought into the belief that swings replaced cardio for a long time. I no longer buy into this idea.

My diet has not changed from what it has been all year but I am definitely leaning out. I am not overweight but I asl using S and S and double Kb for most of the year and it didn't seem to shift body fat the way I am now.

Magic 50 time continues to come down.

Did some bjj rolling at the weekend and felt really fresh during and after.

I love the approach of attacking E and strength separately. I had fallen into the habit of throwing a little bit of everything into my workouts. Doing everything but going nowhere.

I need to stretch more..trying to incorporate OS resets and some yoga.

What to improve my bench press and get it to bodyweight for reps of 5. One of my goals into the next 12 months is to work towards game changer strength standards as outlined by DJ.

Onwards and upwards.

Awesome, matey....... love reading stuff like this.

Took me a long while to get away from Swings and Snatches are all that you need for cardio, too...... was the work of Andrew Read that first got me back on track.

TB however has been great for bringing it all together in one neat package.

Cheers buddy...I'll second that A Read influence. He shone a light on the fact that I was bluffing myself...TB is a fantastic program..
Just wished I had used it years ago...

2 Nov
Back to 70% for Fighter Template this week. Running a bit of a cold so I'm glad weight is a little more forgiving. Plus gives me room to work on technique. Sticking to 2 min rest between sets.

3 Nov
Magic 50 with a 24kg 9 mins dead. Still more to give with this. Feel a little less diesel more turbo diesel with this workout
Finished with 5 rounds of quarter core deck. Toughhh

Monday
BP 85 kg by 5 by 5.. not happy with BP what to bring it to bw for reps
SQ 120kg by 5 by 3
DL 150 kg 5 by 5
BW chin up BW plus 10kg 5 by 5
5 sets of 10 having lefun raise

Tues
40 mins LSS

Wed
Meat eater withe 32kg (tough)

10th Nov
45 mins LSS run with 10 sets of 10 ab wheel roll outs

11th Nov
Bench press 100 kg 5 sets of 3. Great to get to get to bodyweight BP...this has been my weakest lift good to see it improving
Deadlift 200kg 5 sets of 3
Chin ups 5 sets of 5 with 10kg
5 sets of 10 hanging leg raises
5 sets of 5 dumbell press with 42.5 kg
5 farmers walk with 50 kg in each hand 50 metres
Strength definitely going up, sticking to 2 minute rest periods.

Week 6 BB
14th Nov
100 kg bench press press 5 sets of 3 woth with min rest.
130kg kg squat 5 sets of 5. Struggling coming out of the hole.
Chin up 5 sets of 3 woth 20 kg attached
200kg DL 5 sets of 3 really starting to bite
5 sets of 5 hanging leg raise

15th
60 min LSS treadmill

16th
45 mins LSS

21st Nov
Dropping back this week
85kg BP by 5 by 5 feel much stronger
Squat 120kg 5 by 5
DL 150kg 5 by 5
5 sets of 5 L sits
5 sets of 5 chins bw
1.5 mile run

22 Nov
G N KB muscle double Kb routine 5 sets of 5 with 2 24kg
This is still tough
1.5 mile run

23Nov
1.5 run

Finish up BB next week and move to continuation protocol