TacticalBarbell.com

Last Day/Test Day

WPU (Rings) - 60
Pullups (bar) - 15
Bench Press - 185x2 = 190 (10lbs less than all time PR)
Deadlift - 355 (from Monday)
Vertical Jump - 17.5 inch (would like to improve this)

Monday will be Operator using the following weights adjusted with 5% training max:

BP: 175
125 - 70% 130 - 75% 140 - 80% 150 - 85% 160 - 90% 165 - 95%

DL: 338
235 - 70% 255 - 75% 270 - 80% 285 - 85% 305 - 90% 321 - 95%

WPU: different program

Going to attempt black professional using:
HIC: Fobbit Intervals KB swings and pull-ups
HIC: Meat Eater II or GC
E: Bike ride over 60min

Week 1: OP Black
BP: 5x5
125 - 70%

DL: 1x5
235 - 70%

WPU - 3 Singles at 60#
BWP (Rings) 5,4,3,2,1

Plank and Shank and Grip (Cannonball Pullups)
:30 each x3 rounds - 4,3,2,

Week 1: OP Black
BP: 5x5
125 - 70%

DL: 1x5
235 - 70%

WPU - 2x2 Singles at 50#/45#
BWP (Rings) 5,4,3,2,1

Tym87 wrote:Last Day/Test Day

WPU (Rings) - 60
Pullups (bar) - 15
Bench Press - 185x2 = 190 (10lbs less than all time PR)
Deadlift - 355 (from Monday)
Vertical Jump - 17.5 inch (would like to improve this)

Monday will be Operator using the following weights adjusted with 5% training max:

BP: 175
125 - 70% 130 - 75% 140 - 80% 150 - 85% 160 - 90% 165 - 95%

DL: 338
235 - 70% 255 - 75% 270 - 80% 285 - 85% 305 - 90% 321 - 95%

WPU: different program

Going to attempt black professional using:
HIC: Fobbit Intervals KB swings and pull-ups
HIC: Meat Eater II or GC
E: Bike ride over 60min

I like your conditioning cluster. Are you still getting tested on the 3 min run for your job? If so, I would keep a Fast 5 in that mix. Just a thought.

J-Madd wrote:

Tym87 wrote:
I like your conditioning cluster. Are you still getting tested on the 3 min run for your job? If so, I would keep a Fast 5 in that mix. Just a thought.

That's good advice JMadd. My running is getting better since I've been in physical therapy, I'll be adding that in for sure.

J-Madd wrote:

Tym87 wrote:
I like your conditioning cluster. Are you still getting tested on the 3 min run for your job? If so, I would keep a Fast 5 in that mix. Just a thought.

Fast 2...

The therapist said to run a mile or two today to feel it out. Great news and awful news.

Good news is that my ankle was mostly ok until the end of the 2nd mile. That's a huge progress over not being able to do much at all in the way of running over the last 6 months.

Bad news is that I'm certified diesel now. 19:01 at 2.01 miles. Hit 14:40 at the 1.5 mark. I'm confident I would pass my PFT run, but only passing, not excelling. If it was the local PD test I would have passed by 2 minutes, which is something I'm considering in the next couple years, but I ran a 5k in less than that almost a year ago. I only did 3 of my Black Operator sessions and I'm considering changing to base building in light of this.

Tym87 wrote:

J-Madd wrote:

Tym87 wrote:
I like your conditioning cluster. Are you still getting tested on the 3 min run for your job? If so, I would keep a Fast 5 in that mix. Just a thought.

Fast 2...

The therapist said to run a mile or two today to feel it out. Great news and awful news.

Good news is that my ankle was mostly ok until the end of the 2nd mile. That's a huge progress over not being able to do much at all in the way of running over the last 6 months.

Bad news is that I'm certified diesel now. 19:01 at 2.01 miles. Hit 14:40 at the 1.5 mark. I'm confident I would pass my PFT run, but only passing, not excelling. If it was the local PD test I would have passed by 2 minutes, which is something I'm considering in the next couple years, but I ran a 5k in less than that almost a year ago. I only did 3 of my Black Operator sessions and I'm considering changing to base building in light of this.

When was the last time you did base building? If your BB tank is full (you recently did BB), I would say just go to either a conditioning heavy Black Pro (maybe lifting x2/week) or Green.

J-Madd wrote:

Tym87 wrote:

J-Madd wrote:

Fast 2...

The therapist said to run a mile or two today to feel it out. Great news and awful news.

Good news is that my ankle was mostly ok until the end of the 2nd mile. That's a huge progress over not being able to do much at all in the way of running over the last 6 months.

Bad news is that I'm certified diesel now. 19:01 at 2.01 miles. Hit 14:40 at the 1.5 mark. I'm confident I would pass my PFT run, but only passing, not excelling. If it was the local PD test I would have passed by 2 minutes, which is something I'm considering in the next couple years, but I ran a 5k in less than that almost a year ago. I only did 3 of my Black Operator sessions and I'm considering changing to base building in light of this.

When was the last time you did base building? If your BB tank is full (you recently did BB), I would say just go to either a conditioning heavy Black Pro (maybe lifting x2/week) or Green.

It's been awhile, probably 9 months and then the last 6 without much in the way of running E/HIC. I'm going to hold off on BB until I know I can do that kind of volume on my foot. Maybe just another block.

Tym87 wrote:

J-Madd wrote:

Tym87 wrote:
Fast 2...

The therapist said to run a mile or two today to feel it out. Great news and awful news.

Good news is that my ankle was mostly ok until the end of the 2nd mile. That's a huge progress over not being able to do much at all in the way of running over the last 6 months.

Bad news is that I'm certified diesel now. 19:01 at 2.01 miles. Hit 14:40 at the 1.5 mark. I'm confident I would pass my PFT run, but only passing, not excelling. If it was the local PD test I would have passed by 2 minutes, which is something I'm considering in the next couple years, but I ran a 5k in less than that almost a year ago. I only did 3 of my Black Operator sessions and I'm considering changing to base building in light of this.

When was the last time you did base building? If your BB tank is full (you recently did BB), I would say just go to either a conditioning heavy Black Pro (maybe lifting x2/week) or Green.

It's been awhile, probably 9 months and then the last 6 without much in the way of running E/HIC. I'm going to hold off on BB until I know I can do that kind of volume on my foot. Maybe just another block.

In the meantime, keep pushing that bike!

Forgot to log:

Last week finished 3rd day at 70%
3x5@125 BP
WPU - Different scheme
1x5@235 DL

Yesterday 80%
3x5@140 BP
1x5@270 DL
3x2@45 WPU