TacticalBarbell.com

Back at it again.

Used to keep track of my progress for a while for my OCS prep. Life got busy and although I kept up my workouts, I stopped posting.

This log is for my prep for The Basic School. I used Green and Fighter, although modified, for OCS and saw great results. I plan on using Tactical Barbell again for TBS and hopefully, during the few times I'll get to workout when I get there.

If there is anyone interested in how I prepped, here is my progress. Adjust to what works for you, I saw best results with high volume running. Hitting more than 30 miles a week brought me past my wall of not being able to beat 20 min. I progressed to that mileage very slowly as I had a lot of time to prep. It's very easy for injuries to happen with a sudden increase in running combined with maintaining strength.

For TBS my goals will be a bit different. I plan to focus again on endurance, however, for now, I am focused on building up my strength. For the past 2 months I did 5/3/1 BBB just to build some strength back while getting my weight back (graduated OCS at 155, currently at 170 which is what I left with). I also took some time off because of a shoulder injury I never got looked at early on in OCS.

For the next 12 weeks I am going to do Operator and Black. I've been running a lot still, although I won't do heavy running until I do Base Building after these 12 weeks.

Current stats:
Run time- have not ran a PFT since OCS (ran 18:15), but I currently run 8 miles with a 7:30 pace.
Bench- 210
Squat-270
Deadlift- 320
Overhead Press- 135
Pullups- 18

The Plan:

Operator for 12 weeks- Bench/Press/Squat, replace press with deadlift on the third day. Armstrong pull-up program, during my second cycle I will do weighted pullups just because I have never implemented those in my training. Armstrong got me to 25 last year, so I'm playing it safe first.

Do fartlek runs, fun-runs, or interval runs twice a week. Alternate a ruck or long distance run every week. Goal here is to simply maintain my endurance. If I can run 3 miles at 20 min, I'm happy.

Core workouts will be done during my mandatory fitness class at school...

Nutrition- Same as before. Eat as healthy as I can during the week. I count calories and make sure I'm well into a surplus. I have a hard time putting on weight and eating well and a lot does wonders for recovery.

I have a lot of time before my potential TBS check-in (August or September next year). As long as I plan ahead and stick to it, time will be my ally.

Past Week

I've been meaning to post my workouts this past week, so here it is just in one go.

Day 1- Strength 70%
Bench- 155 5x5
Squat- 195 5x5
OHP- 100 5x5
Pullups- 12 10 10 8 7
Core- Weighted Situps 3 x10 (25# plate), Russian twists (30 # kettlebell), planks 3 sets of 1 min.

Day 2
Interval run- 5 miles, 3 miles warm up/cool down, run 1/4 mile, slow jog 1/4 mile.
Total- 8 miles, 1 hour
Pullups- Pyramid up to 9

Day 3 Strength 70%
Bench- 155 5x5
Squat- 195 5x5
OHP- 100 5x5
Pullups- "Training set day" Training set=3 9 sets with various grips
Core (same as last)

Day 4 Fun Run
6 miles.
25 pushups/squats x 2
50 mountain climbers x 2
10 burpees x 2
3 mile wu/cd
Total: 8 miles 1 hour
Pullups- "Training sets +1" 20 sets of 4 pullups. This day is pretty much if you can complete the previous day, you add one to your training set and do as many as you can.

Day 5 Strength 70 %
Bench- 155 5x5
Squat- 195 3x5
Deadlift- 240 3x5
Pullups- Repeat of day one

Day 6 Ruck
4 miles 1 hour 1 min. 50lbs

First time doing a hump outside of the Marine Corps. It was very interesting to pace myself without someone in front. My goal was for a 15 min. pace, which I fell just short of the first mile. Next hump is in two weeks. Will be doing the same distance again. Using this guideline.

Day 7 Rest, eat, and sleep.

Once again, school has gotten in the way of me posting my progress. I am currently structuring a new morning routine, and I plan on including this as a part of it.

Anyway, currently in week 6. Last week and the week before I slacked off on my running due to the holidays. As a result, I've noticed some fat gain (not significant). Going to really stick to my E sessions.

Week 6 Day 1
MS 95%
Bench 195 4x3
Squat 255 4x3
OHP 130 3x1
Weighted Pullups* 6/6(10lbs)x3/6
100 Calf raises
Planks 1:30/1/1
Russian twists 3x10 35 lbs

I'm doing the Armstrong Advance, which is simply weighted pullups 3 times a week. Start and finish with one "working set." Doing so because the normal Armstrong Pullup program had me stuck at 18 pullups and the volume became too much.

Included a 100 calf raises a day challenge from T-Nation to increase my stick calves, so far it's been good and I've actually noticed small improvements (on week 2).

Week 6 Day 2
E 45 min. 5.9 Runs
100 Calf Raises
Going to be easing back into running until I hit Base Building. A little slower than normal, usually hit a little further into 6 miles.

Week 6Day 3
MS 95%
Bench 195 4x3
Squat 255 4x3
OHP 130 3x2
WPU 5x7 (3 sets w/ 10 lbs)
Calf Raises 100
Core: Planks (1:15/1/1) Russian Twists (3x10 35 lbs)

Great day today. Felt good on every lift. OHP felt better, felt as if I could've gone for 3 reps but I chose for 2. Squats felt amazing and honestly even better than before OCS.

Week 6Day 4
E 45 min. 5.9 miles
Calf raises 100

Slow run today, felt a bit sluggish but took it easy.

Week 6 Day 5
MS 95%
Bench- 195 4x3
Deadlift- 305 3x3
Squat- 255 3x3
Pullups- 8x5 (3 sets weighted at 10 lbs)
Calf raises- 100

Weight- 173 lbs

No core today, had to leave the gym. All the lifts felt great and I could've gone for more reps. This tells me I'm in the right direction. Tomorrow is my long run, looking forward to it.

Weight gain has been very slow and I am ok with that. I'm more concerned with performance and I don't want to be distracted by thinking I'm getting "too fat." As long as the scale moves up, weights move up, and more runs are at good paces, all is right.

Week 6 Day 6
E 1 hour 7.9 miles

Took it real slow today, first long run in a bit. Felt alright, weather is starting to get shitty.

Week 7Day 1
MS 70%
Bench 155 5x5
Squat 195 5x5
OHP 100 5x5
Pullups 5x5 (3 sets of 15 lbs)
Calf raises 100
Core

Easy day.

Update on the week
Week 7 Day 2
E Run 50 min. 7-8miles

Day 3
MS 70%
Bench 155 5x5
Squat 195 5x5
OHP 100 5x5
Pull-ups 5x6 (3 with 15lbs)
Calf raises 100
Core

Day 4
E 50 min 7-8miles
Calf raises 100

Runs felt alright. Gonna start adding in fun runs pretty soon.