TacticalBarbell.com

Green2Blue wrote:11/16/16
Conditioning (Black Pro)
Block 5
4.4

HIC: Tempo Run

22 Minutes at 90% HRM

Warmed up with .5 mile light run

Notes
-So after this I went to the gym and did a few band pull-aparts and touchdown squats. On a whim I attempted a barbell front squat. For the first time ever I did it! Due to mobility restrictions I've never been able to do them. All of this mobility work is paying off.

I love fronts. Also, it seems to be good couple with DLs in the same session.

don't get much chance to read the training logs had some time today and dived into yours G2B, really inspirational read giving me some great idea's, thanks for sharing and GL with your goals.

Notes
-So after this I went to the gym and did a few band pull-aparts and touchdown squats. On a whim I attempted a barbell front squat. For the first time ever I did it! Due to mobility restrictions I've never been able to do them. All of this mobility work is paying off.

Mobility has been the best thing I think I have started doing bar none for my fitness. Run better, lift better, move better. Wish I did it sooner lol

Moz69 wrote:don't get much chance to read the training logs had some time today and dived into yours G2B, really inspirational read giving me some great idea's, thanks for sharing and GL with your goals.

Thanks dude. I've learned so much from this community.

KS-90 wrote:

Notes
-So after this I went to the gym and did a few band pull-aparts and touchdown squats. On a whim I attempted a barbell front squat. For the first time ever I did it! Due to mobility restrictions I've never been able to do them. All of this mobility work is paying off.

Mobility has been the best thing I think I have started doing bar none for my fitness. Run better, lift better, move better. Wish I did it sooner lol

Couldn't agree more about starting sooner.

11/17/16
Strength (Operator I/A)
Block 5
4.6

Primary Lifts (75% Training Max)

SQ 5x5@250*
BP 5x5@185 lbs
DL 5x5@360 lbs

Accessory Lifts

Reverse Lunges
Pendlay Rows
3x8-12

Notes
*Finally settled on a new TM for SQ: 335 lbs. 100 lbs lighter than my previous. Humbling is all I can say.

-Was supposed to double up and do a 2 hour run this afternoon since there's no more sun on my work days. But it's snowing right now :/. I might end up doing a GC or something tomorrow. An airdyne is definitely on my Christmas list.

-Have some vids for you guys. One for each lift.

SQ: https://instagram.com/p/BM7I9CmAxhJ/
BP: https://instagram.com/p/BM7JFAug1Yb/
DL: https://instagram.com/p/BM7JMiTA02r/
RL/PR: https://instagram.com/p/BM7JxErAoo-/

Green2Blue wrote:11/17/16
Strength (Operator I/A)
Block 5
4.6

Primary Lifts (75% Training Max)

SQ 5x5@250*
BP 5x5@185 lbs
DL 5x5@360 lbs

Accessory Lifts

Reverse Lunges
Pendlay Rows
3x8-12

Notes
*Finally settled on a new TM for SQ: 335 lbs. 100 lbs lighter than my previous. Humbling is all I can say.

-Was supposed to double up and do a 2 hour run this afternoon since there's no more sun on my work days. But it's snowing right now :/. I might end up doing a GC or something tomorrow. An airdyne is definitely on my Christmas list.

-Have some vids for you guys. One for each lift.

SQ: https://instagram.com/p/BM7I9CmAxhJ/
BP: https://instagram.com/p/BM7JFAug1Yb/
DL: https://instagram.com/p/BM7JMiTA02r/
RL/PR: https://instagram.com/p/BM7JxErAoo-/

G2B, those squats look great (along with the rest of the lifts)! Is that your home gym? If so, you have a wonderful set up. I'm really enjoying my Airdyne, so I hope Santa is good to you!

Great videos. How do you like the higher volume DL'ng?

J-Madd wrote:

Green2Blue wrote:11/17/16
Strength (Operator I/A)
Block 5
4.6

Primary Lifts (75% Training Max)

SQ 5x5@250*
BP 5x5@185 lbs
DL 5x5@360 lbs

Accessory Lifts

Reverse Lunges
Pendlay Rows
3x8-12

Notes
*Finally settled on a new TM for SQ: 335 lbs. 100 lbs lighter than my previous. Humbling is all I can say.

-Was supposed to double up and do a 2 hour run this afternoon since there's no more sun on my work days. But it's snowing right now :/. I might end up doing a GC or something tomorrow. An airdyne is definitely on my Christmas list.

-Have some vids for you guys. One for each lift.

SQ: https://instagram.com/p/BM7I9CmAxhJ/
BP: https://instagram.com/p/BM7JFAug1Yb/
DL: https://instagram.com/p/BM7JMiTA02r/
RL/PR: https://instagram.com/p/BM7JxErAoo-/

G2B, those squats look great (along with the rest of the lifts)! Is that your home gym? If so, you have a wonderful set up. I'm really enjoying my Airdyne, so I hope Santa is good to you!

I appreciate it J-Madd. That is my gym. It's bare bones, but has everything I NEED. Plenty I still want though.

K.B. wrote:Great videos. How do you like the higher volume DL'ng?

Thank you.

Where to begin... To answer your question directly, it's very challenging. I wouldn't recommend it to everyone unless you're a newer lifter. If I had to do it over again I wouldn't increase the volume of SQ and DL at the same time.

I decided to run an experiment on my SQ and DL this block. I was struggling on improving those two so I decided to go from 3 to 5 sets at the same weight, then next block up the weight (forced progression) and drop back down to 3 sets. Kind of like a structured double progression.

The experiment didn't work out for SQ because of changes in my mobility, requiring me to dramatically drop my load. Also, occasionally you'll see me do 5 sets of WPU or BP, but that's just because I have extra time and those lifts aren't very taxing.

For DL I won't know until the end of the block if this will work for me. I've got the two hardest weeks coming up so we'll see.

If I'm being honest, unless I want to specialize in powerlifting and do something like conjugate method (I do NOT want to specialize) I might not be able to improve my DL much more without gaining weight. So my goal of a 3.5bw DL might be unlikely to happen.

So with that realization I'm very slowly starting to gain weight in an effort to increase my absolute strength while maintaining my relative strength.