TacticalBarbell.com

keith wrote: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

Thank you mate! I need this kind of feedback now!

Got the bag where it belongs finally... It is going to get some undivided attention in my next block for sure.

Into my rest week now. Going to get some rest and recover form the previous block.

I have got great feedback from TB-ers and I am running the same numbers for the next 6 week for sure. I will be running same cluster but I might tweak things a little: sets, DL schedule, choice for conditioning, etc. Maybe I should dump DL for this run and implement more swings for the finishers.. OR l will do exactly the same routine without any changes. Will see.

I have a week to think and digest. Amen.

UPD.
I've just realized by leaving comments in "TB for a meathead" that I used forced progression based on my previous block and kept 5 sets.. That was a mistake. Lesson learned! I will be scaling back to 3 sets every time I use force progression from now on.
I might need to scale down to 4/4/2, 4/3/3 with my next block..

1/31/17
Week-off/deload
Tuesday

Mobility drills

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- TRX Deep Squat Belly Breathing w/ Lat Stretch - 2x5
https://www.youtube.com/watch?v=LENyTY-MKy4
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Dead Bug Arms/Legs - 8/side
https://www.youtube.com/watch?v=ibDHuY-p4ZE
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Hip Flexed Hip Rocking - 8/side
https://www.youtube.com/watch?v=x4omTYqq88k
- Knee-break ankle mobilization 1x8
https://www.youtube.com/watch?v=D5d1VYuklHY
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- PRI Wall-Supported Squat with Right Arm Reach - 5/side
https://www.youtube.com/watch?v=SZzER7l8dpA

15min

Barkadion wrote:Got the bag where it belongs finally... It is going to get some undivided attention in my next block for sure.

Nice bag mate. I had an old heavy bag that I just fixed with duct tape I plan on using again. I felt pretty tough when the straps snapped mid combo a year ago

Maxrip13 wrote:

Barkadion wrote:Got the bag where it belongs finally... It is going to get some undivided attention in my next block for sure.

Nice bag mate. I had an old heavy bag that I just fixed with duct tape I plan on using again. I felt pretty tough when the straps snapped mid combo a year ago

Haha... And my wife just told me that I should lower the bag so it will be comfortable enough for her boxing. Can it get more tactical?

02/02/17
Week-off/Recovery
Thursday

Mobility drills
15min

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- Lat Inhibition Hang - 5 breaths
https://www.youtube.com/watch?v=RMbhvJtmdRY
- Supine Bridge w/ Reach - 8/side
https://www.youtube.com/watch?v=Tp-wR7_NEDU
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Yoga push-ups, 8
https://www.youtube.com/watch?v=HvghDKEkT6w
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Wall Hip Flexor Mobilization - 8/side
https://www.youtube.com/watch?v=of6OYuyYCxE
- Back to Wall Shoulder Flexion - 1x8
https://www.youtube.com/watch?v=wbyhKCjrPSQ
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- Left-Stance Toe Touch w/ Toe Lift & Med Ball - 1x8
https://www.youtube.com/watch?v=GonP-y46dwk
-Walking Spiderman with Hip Lift and Overhead Reach - 8/side
https://www.youtube.com/watch?v=W50Jsyc80SA
- Pull-Back Butt-Kick to Lateral Lunge w/ Reach - 8/side
https://www.youtube.com/watch?v=dQzEVnNQnzE

Barkadion wrote:Got the bag where it belongs finally... It is going to get some undivided attention in my next block for sure.

Loving the gym Bark

Moz69 wrote:

Barkadion wrote:Got the bag where it belongs finally... It is going to get some undivided attention in my next block for sure.

Loving the gym Bark

Thanks mate, took me about 5-6 years to build it..

Starting next block on Monday.

Here is my plan.

- Keeping the same weights.
- Keeping same cluster: SQ/BP/WPU/DLx1/week. Moving DL to Friday instead Mondays.
- Scaling back to 4 sets. It might look like 4/4/3, 4/4-3/3.
- Going easy on finishers. No heavy swings. I will keep some sort of shoulder prehabs and core.
- Keeping 2 HIC/week and E/every other week (optional). I might do 1HIC/1FunRun or 1HIC/MS Fobbits version instead. Swings are welcome.

The goal is to grow into the weights. I am still learning the whole concept of "owning the weight"..
My bad habit is always to push no matter what.

I have to break the this f****r down