TacticalBarbell.com

Started Day 1 of BB after 3 month stint with Linear Progression. Am doing the Fighter Pull-up Program along with the Alpha SE Circuit. Will be using Op-Black for Continuation. I will only update this log 1x/week to keep it clutter-free.

Max Pullups - 5 My goal is to get 10 by the end of BB. Will start the fighter pull up program at 4/3/2/1/1.

SE Cluster

KB Swings - 45lbs
KB Goblet Squat - 45lbs
Pushups
KB Rows 40lbs
Lying Leg Raise

E = jogging using the talk test

See http://tacticalbarbell.com/forum/viewto ... f=3&t=1037 for some background information.

Nice! Have a good BB run, mate.

BLOCK 1 - WEEK 1 - BASEBUILD

2018.04.16

Fighter Pull-Up Program - 4/3/2/1/1

SE Cluster - No rest between exercises; 2m rest between circuits

KB Swings 3x10 @ 45lbs
KB Goblet Squat 3x10 @ 45lbs
Pushups 3x10
KB Row 3x10 @ 40lbs
Lying Leg Raise 3x10


2018.04.17

Fighter Pull-Up Program - 4/3/2/2/1

E - 30 min jog


2018.04.18

Fighter Pull-Up Program - 4/3/3/2/1

SE Cluster - No rest between exercises; 2m rest between circuits

KB Swings 3x10 @ 45lbs
KB Goblet Squat 3x10 @ 45lbs
Pushups 3x10
KB Row 3x10 @ 40lbs
Lying Leg Raise 3x10


2018.04.19

Fighter Pull-Up Program - 4/4/3/2/1

E - 30 min jog


2018.04.20

Fighter Pull-Up Program - 5/4/3/2/1

SE Cluster - No rest between exercises; 2m rest between circuits

KB Swings 3x10 @ 45lbs
KB Goblet Squat 3x10 @ 45lbs
Pushups 3x10
KB Row 3x10 @ 40lbs
Lying Leg Raise 3x10


2018.04.21

Rest day on Fighter Pullups

E - 35 min jog


2018.04.22

Rest day

BLOCK 1 - WEEK 2 - BASEBUILD

2018.04.23

Fighter Pull-Up Program - 5/4/3/2/1

SE Cluster - 1m rest between exercises; 2m rest between circuits

KB Swings 3x20 @ 45lbs
KB Goblet Squat 3x20 @ 45lbs
Pushups 3x20
KB Row 3x20 @ 40lbs
Lying Leg Raise 3x20


2018.04.24

Fighter Pull-Up Program - 5/4/3/2/2

E - 40 min jog


2018.04.25

Fighter Pull-Up Program - 5/4/3/3/2

SE Cluster - 1m rest between exercises; 2m rest between circuits

KB Swings 3x20 @ 45lbs
KB Goblet Squat 3x20 @ 45lbs
Pushups 3x20
KB Row 3x20 @ 40lbs
Lying Leg Raise 3x20


2018.04.26

Fighter Pull-Up Program - 5/4/4/3/2

E - 40 min jog


2018.04.27

Fighter Pull-Up Program - 5/5/4/3/2

SE Cluster - 1m rest between exercises; 2m rest between circuits

KB Swings 3x20 @ 45lbs
KB Goblet Squat 3x20 @ 45lbs
Pushups 3x20
KB Row 3x20 @ 40lbs
Lying Leg Raise 3x20


2018.04.28

Rest day on Fighter Pullups

E - 45 min jog


2018.04.29

Rest day

BLOCK 1 - WEEK 3 - BASEBUILD

2018.04.30

Fighter Pull-Up Program - 6/5/4/3/2

SE Cluster - 1.5m rest between exercises; 2m rest between circuits

KB Swings 3x30 @ 45lbs
KB Goblet Squat 3x30 @ 45lbs
Pushups 3x30
KB Row 3x30 @ 40lbs
Lying Leg Raise 3x30


2018.05.01

Fighter Pull-Up Program - 6/5/4/3/3

E - 50 min jog


2018.05.02

Fighter Pull-Up Program - 6/5/4/4/3

SE Cluster - 1.5m rest between exercises; 2m rest between circuits

KB Swings 3x30 @ 45lbs
KB Goblet Squat 3x30 @ 45lbs
Pushups 3x30
KB Row 3x30 @ 40lbs
Lying Leg Raise 3x30


2018.05.03

Fighter Pull-Up Program - 6/5/5/4/3

E - 50 min jog


2018.05.04

Fighter Pull-Up Program - 6/6/5/4/3

SE Cluster - 1.5m rest between exercises; 2m rest between circuits

KB Swings 3x30 @ 45lbs
KB Goblet Squat 3x30 @ 45lbs
Pushups 3x30
KB Row 3x30 @ 40lbs
Lying Leg Raise 3x30


2018.05.05

Rest day on Fighter Pullups

E - 55 min jog


2018.05.06

Rest day

BLOCK 1 - WEEK 4 - BASEBUILD

Failed on my last set of pullups on Tuesday this week. Tried again on Wednesday and got the req'd reps. Then noticed I was getting a sore throat Wednesday which has now evolved into a full-blown cold. Missed Thursday, Friday, and Saturday's workouts and stayed home from work. This cold really hit me hard, but starting to feel a bit better and hope to get back at it Monday for the last week of BB SE phase.


2018.05.07

Fighter Pull-Up Program - 7/6/5/4/3

SE Cluster - 1.5m rest between exercises; 2m rest between circuits

KB Swings 3x30 @ 45lbs
KB Goblet Squat 3x30 @ 45lbs
Pushups 3x30
KB Row 3x30 @ 40lbs
Lying Leg Raise 3x30


2018.05.08

Fighter Pull-Up Program - 7/6/5/4/3* (first failure)

E - 60 min jog


2018.05.09

Fighter Pull-Up Program - 7/6/5/4/4

SE Cluster - 1.5m rest between exercises; 2m rest between circuits

KB Swings 3x30 @ 45lbs
KB Goblet Squat 3x30 @ 45lbs
Pushups 3x30
KB Row 3x30 @ 40lbs
Lying Leg Raise 3x30


2018.05.10

Rest Day - Sick


2018.05.11

Rest Day - Sick


2018.05.12

Rest Day - Sick

2018.05.13

Rest day

BLOCK 1 - WEEK 5 - BASEBUILD

Started recovering from that cold this week so decided to ease into the week as I still wasn't 100% on Monday - Still some coughing/stuffed sinuses/slight headache.

2018.05.14

SE Cluster - 30s rest between exercises; 2m rest between circuits

KB Swings 3x10 @ 45lbs
KB Goblet Squat 3x10 @ 45lbs
Pushups 3x10
KB Row 3x10 @ 40lbs
Lying Leg Raise 3x10


2018.05.15

E - 30 min jog


2018.05.16

SE Cluster - 1m rest between exercises; 2m rest between circuits

KB Swings 3x20 @ 45lbs
KB Goblet Squat 3x20 @ 45lbs
Pushups 3x20
KB Row 3x20 @ 40lbs
Lying Leg Raise 3x20


2018.05.17

E - 45 min jog


2018.05.18

SE Cluster - 1.5m rest between exercises; 2m rest between circuits

KB Swings 3x30 @ 45lbs
KB Goblet Squat 3x30 @ 45lbs
Pushups 3x30
KB Row 3x30 @ 40lbs
Lying Leg Raise 3x30


2018.05.19

E - 60 min jog


2018.05.20

Rest day

BLOCK 1 - WEEK 6 - BASEBUILD

Felt good to get back to the iron. I didn't really enjoy the SE weeks that much. Although my cardio has dramatically improved it seems like.

I developed shin splints and it became quite painful after the 600m reset session. I am going to take the last 2 weeks off from any running based HIC's and E sessions. Going to swap out Short Hills and 600m Resets with Indoor Power Intervals and Fobbit Intervals using the stationary bike. Once I get to continuation protocol I will get back to the running/track based HIC's. Hopefully these 2 weeks break from running will get the shins all good to go again. I may have to look into getting fitted with proper running shoes instead of Nike cross-trainers.

2018.05.21

MS - 70%

WPU - 4x5 @ BW
BP - 5x5 @ 165lbs
SQ - 4x5 @ 200lbs


2018.05.22

Short Hill Sprints x 5


2018.05.23

Rest Day


2018.05.24

MS - 70%

WPU - 5x5 @ BW
BP - 5x5 @ 165lbs
SQ - 4x5 @ 200lbs
DL - 3x5 @ 205lbs


2018.05.25

600m Resets x 4


2018.05.26

E - 30m - Stationary bike


2018.05.27

Rest Day

BLOCK 1 - WEEK 7 - BASEBUILD

2018.05.28

MS - 80%

WPU - 5x5 @ 240lbs (BW)
BP - 5x5 @ 190lbs
SQ - 3x5 @ 230lbs


2018.05.29

Fobbit Intervals - 20 mins (Rowing)


2018.05.30

Rest Day


2018.05.31

MS - 80%

WPU - 5x5 @ 240lbs (BW)
BP - 5x5 @ 190lbs
SQ - 3x5 @ 230lbs
DL - 1x5 @ 235lbs


2018.06.01

Indoor Power Intervals x 5 (Rowing)


2018.06.02

E - 30 min - Stationary Bike


2018.06.03

Rest Day

BLOCK 1 - WEEK 8 - BASEBUILD

Last week of basebuilding. Disappointed about not being able to run for the past 2 weeks. I think I may have to continue to use non-running/sprinting HIC's and E transitioning to continuation as I can tell my right shin is still not healed. Definitely felt it a few days ago running to a code at work.

2018.06.04

MS - 90%

WPU - 4x3 @ 240lbs(BW) + 10lbs
BP - 4x3 @ 215lbs
SQ - 4x3 @ 255lbs


2018.06.05

Fobbit Intervals - 20 mins (Rowing)


2018.06.06

Rest Day


2018.06.07

MS - 90%

WPU - 4x3 @ 240lbs(BW) + 10lbs
BP - 4x3 @ 215lbs
SQ - 3x3 @ 255lbs
DL - 1x3 @ 265lbs


2018.06.08

Indoor Power Intervals x 5 (Rowing)


2018.06.09

E - 45 min - (20 mins Rowing/25mins Stationary Bike)


2018.06.10

Rest Day