TacticalBarbell.com

1/18/17
Black OP block#3
Week#5, Wednsday

Lifts
SSB Squat - 4x3, 185
BP - 4x3, 180
Chins - 4x3, 10
RI - 2-3min

Notes
* Extra family activities last night and lack of sleep.. So, I have dropped the finishers and upped RI to 3min for the last set.. Feel wasted this morning.. Let's see if I have any juice for HIC tomorrow..

Getting arm attachment for my squat stand to hang punching bag.. I can't wait to get back to the boxing drills..
Heavy bag resets, Disarmed, Triples - I am gonna get you!

01/19/17
Black OP block#3
Week#5, Thursday

BOO
Indoor Version

- 2 min - AD warm up

- 1H KB Swings - 30(15/side), 55lb
- AD - consistent effort, 4min
- RI - 2min
x4

Note
*Not happy with this one. Still feel down from the day before. Tired.
**I did all 5 rounds back in week#2. I feel that I should be able to go with heavier KB and all 5 rounds. Not today, though

1/20/17
Black OP block#3
Week#5, Friday

Lifts
SSB Squat - 3x3, 185
BP - 3x3, 180
Chins - 3x3, 10
RI - 2-2.45min

Finishers
Body Saw with sliders - 1x11, WV-26
Ab Wheel Roll-outs - 1x10, WV-26
DB Suitcase Carry - 40yrds/Side, 85lb
RI - 90sec

1/23/17
Black OP block#3
Week#6, Monday

Lifts
SSB Squat - 3x2, 205
BP - 3x2, 200
DL - 2x1, 335
RI - 2-2:30min

Finisher
TRX Face Pulls 2x15, BW
RI - 2min

1/24/17
Black OP Block#3
Week#6, Tuesday

Fobbit Intervals
(Easy week)

Airbike x 2 Minutes
KB Swings 1H x 5/arm, 55
Airbike x 2 Minutes
KB Snatch x 5/arm, 40
Airbike x 2 Minutes

15min

1/25/17
Black OP block#3
Week#6, Wednesday

Lifts
SSB Squat - 3x2, 205
BP - 3x2, 200
Chins - 3x2, 35
RI - 2-2:30min

Finisher
KB Swings 3x20, 40kg
RI - 90sec

1/27/17
Black OP block#3
Week#6, Friday

Lifts
SSB Squat - 3x2, 205
BP - 2x2, 1x1, 200
Chins - 3x2, 35
RI - 2-2.30min

Finishers
Body Saw with sliders - 1x12, WV-26
Ab Wheel Roll-outs - 1x11, WV-26
DB Suitcase Carry - 40yrds/Side, 40kg
RI - 90sec

Block#3 is done.

I am confused with my results.

I was able to hit all my numbers. On the other hand..

I felt miserable throughout the whole block. There are few factors that contributed to that:
- I was sick for the first tree weeks with nasty flu,
- Lack of sleep got to me really hard tins time,
- Some extra family activities came as well.

So, it hit me at the same time and my recovery went south.

I just don't feel too confident at the end om my 6th week.. I am thinking of running next block with the same numbers. My thinking is that it can place me on the safest side of my current state and it can (?) bring some benefits.

My block is 6 weeks, anyway. So, running another 6 weeks will get me into 12 weeks point.. Basically, applying forced progression every 12 weeks is normal be the book. The only difference is that I take week off after 6th week and 12 weeks gets divided into 2 parts.

Any thoughts/suggestions are highly appreciated.

I would run another block with the same weights and try to maximise recovery as best as possible, though I know it's not always easy. I understand being keen to increase ones training maxes but sticking with the same weights sounds like what you need. Remember, TB is designed to allow for flexibility and six weeks now won't make a huge difference in the long run.

Keith