Billy Bob the Dog's Training Log

[Billy-bob-the-dog]

28th March 2023

I tested the shoulder yesterday with some light one arm kettlebell presses and it seemed OK.

As I started to warm up for todays TB lifting session I felt really tight in my lower back on the opposite side to the injured shoulder.

Erred on the side of caution and opted to do Dan John's tonic day mobility workout.

I'll have to see how I am tomorrow before deciding what to do next.

[Billy-bob-the-dog]

29th March 2023

Following on from the problems that I had for the last few days ,
I thought that I'd avoid overhead lifting front squats to reduce the pressure on the shoulder and the back.

Opted for 3 rounds of Brig Rat with bench dips and planks replacing back extensions.

I was smoked in 11 minutes!!!

[Billy-bob-the-dog]

30th March 2023

2 mile road run 133 bpm

I've decided to not use the kettlebells for two weeks as 2 injuries in quick succession seem to be telling not to.

I'll rotate the runs with Brig rat.

[Billy-bob-the-dog]

7th June 2023

I disappeared from the forum for a while as I'd stopped doing Tactical Barbell training and picked up a programme called the official British military fitness programme. I no longer had access to kettlebells and this basically mixed running with bodyweight training. It is a 4 days a week programme. After 8 weeks on the programme results have been good with my Cooper test score improving to 12 minutes 18 secs, resting heart rate down to 46 bpm and I've lost a couple of kilos. No strength gains but some improvement in strength endurance.

I have rediscovered my love for running and actually started to feel fit again. I can feel Paul J Roarke's Corps Strength calling me but really looking at the results I need to do another 8 weeks on this programme before considering changing.

I can update progress on the blog idf anyone is interested but if not I'll be back when I recommence Tactical Barbell.

BB

[Billy-bob-the-dog]

28th November 2023

Finally returned to TB training. I've built my aerobic base over the summer with a combination of zone 2 running and walking. I now seem to be a bit lacking in higher end work capacity. I've decided to do Fighter Black pro over a 9 day week. ( 2 x MS, 2 x GC, 1 x HIC, 1 x E)
This gives me the option of a rest day after each higher intensity workout. I don't currently have access to weights or my kettlebells so cluster is pullups, dips and Planks.
I can't currently do 10 of each so weighting is not an option.

Started yesterday with a Deck of Cards workout ( crunches, push ups, 4-count burpees and squats)
Rest day today.

[Billy-bob-the-dog]

29th November 2023

Test day today.

Only able to do max 4 pull ups and 7 dips. Plenty of room for quick gains.

Better at planks, stopped at 90 seconds.

[Billy-bob-the-dog]

1st December 2023

Fast 3km run

[Billy-bob-the-dog]

4th December 2023
Fighter Black pro Wk 1 Day 1
3 x 3 pull up
3 x 5 dips
2 x 1min planks

[Billy-bob-the-dog]

6th December 2023
Fighter Black pro Wk 1 Day 2

General Conditioning
20 minute Deck of Cards workout

Travelling and partying this weekend. No training until Monday

[Billy-bob-the-dog]

11th December 2023

Fighter Black pro Wk 1 Day 3

Pull ups 3 x3
dips 3 x 5
Planks 2 x 1 min