Dowdela's Log
Posted: Fri Jul 19, 2019 9:24 pm
Howdy Y'all,
I bought the Tactical Barbell books about 1 year ago. I remember looking at the first book thinking " There is no way this is better than 531. Its slower progression. I want to be stronger faster." Then I looked at book 2 and said " There is no way I would ever do that much cardio."
I then continued to do different 531 templates. For the last couple of years I have rotated between GZCLP, GZCL templates, and 531. When I started naturally the bar was heavy. Of course I never ran 531 correctly either as I completely neglected the conditioning side of it. Part of the problem with 531 conditioning is Jim's advice... isn't very clear. " Go for a jog/ Jog 2 miles a day. Push the prowler." etc. This didn't help me as... I could not complete 1 mile let alone 2 miles. Prowler work felt like hell since I didn't even have a base of aerobic conditioning. This was highly demotivating and led me to neglecting it.
I recently started reading the book "Spark" by John J. Ratey. This sparked (Hehe) my want to fix and contribute to my aerobic health.
So here I am. in the middle of my fist week of a modified base building block. I went with Strength first since I don't really want to give up lifting even if it is only for 5 weeks.
Base building with Fighter Bangkok.
Starting stats: F/28/5'4"/150lbs with a little pudge to lose.
Civilian Recreational wannabe athlete.
My cluster and TM's are:
Squat- TM 130 lbs- 1 rep max 155 lbs
Bench- TM 100 lbs- 1 rep max 115 lbs
WCU (4 rep max)/DL TM 205 lbs- 1 rep max 255 lbs
SE cluster:
KB Squat
Push up
KB swing
Inverted Rows
Ab/Core work
For WCU I am running the russian fighter program since I can only do 3 or 4 currently.
For DL I am choosing to do 1 top set per session at a triple.
I will always start my lifting sessions with 10 mins LSS and usually end them with another 10 mins LSS.
Since I have never done SE training I am doing Alpha at 3x10 and then adding 5 reps each week until I am up to 3x50.
I am running this for 9 weeks rather than 8 and not doing a final 3-4 week SE only block. I will just stick with Bangkok through the whole thing until I finish.
Schedule is as follows:
Sunday- Fighter
Monday- LSS - HIC starting Week 7
Tuesday-SE
Wednesday- LSS- HIC starting week 4
Thursday- Fighter
Friday- Rest
Saturday- Long LSS
I am going to list my first days logs below and then keep up on the log after that.
7/14 150 lbs
MS
Squat 3x5 100 lbs
Bench 3x5 65 lbs
DL 1x3 150 lbs
Pull ups 3,2,1,1
7/15 150 lbs
30 mins LSS 5 incline 3 speed treadmill (it's too hot to run outside)
Pull ups 3,2,2,1
7/16 148.8 lbs
SE
KB Squat 4x10 25lbs
Push up 4x10
KB Swings 4x10 25lbs
Inverted Rows 4x10
Bicycles 4x40 (20 each leg)
No rest between exercise and 2 mins rest after each circuit. Labeled as 0:2 min going forward.
7/17 149 lbs
30 mins LSS incline 3 speed treadmill
Pull ups 3,3,2,1
7/18 148 lbs
MS
Squat 4x5 100 lbs
Bench 4x5 65 lbs
DL 1x3 150 lbs
Pull ups 4,3,2,2,2
I bought the Tactical Barbell books about 1 year ago. I remember looking at the first book thinking " There is no way this is better than 531. Its slower progression. I want to be stronger faster." Then I looked at book 2 and said " There is no way I would ever do that much cardio."
I then continued to do different 531 templates. For the last couple of years I have rotated between GZCLP, GZCL templates, and 531. When I started naturally the bar was heavy. Of course I never ran 531 correctly either as I completely neglected the conditioning side of it. Part of the problem with 531 conditioning is Jim's advice... isn't very clear. " Go for a jog/ Jog 2 miles a day. Push the prowler." etc. This didn't help me as... I could not complete 1 mile let alone 2 miles. Prowler work felt like hell since I didn't even have a base of aerobic conditioning. This was highly demotivating and led me to neglecting it.
I recently started reading the book "Spark" by John J. Ratey. This sparked (Hehe) my want to fix and contribute to my aerobic health.
So here I am. in the middle of my fist week of a modified base building block. I went with Strength first since I don't really want to give up lifting even if it is only for 5 weeks.
Base building with Fighter Bangkok.
Starting stats: F/28/5'4"/150lbs with a little pudge to lose.
Civilian Recreational wannabe athlete.
My cluster and TM's are:
Squat- TM 130 lbs- 1 rep max 155 lbs
Bench- TM 100 lbs- 1 rep max 115 lbs
WCU (4 rep max)/DL TM 205 lbs- 1 rep max 255 lbs
SE cluster:
KB Squat
Push up
KB swing
Inverted Rows
Ab/Core work
For WCU I am running the russian fighter program since I can only do 3 or 4 currently.
For DL I am choosing to do 1 top set per session at a triple.
I will always start my lifting sessions with 10 mins LSS and usually end them with another 10 mins LSS.
Since I have never done SE training I am doing Alpha at 3x10 and then adding 5 reps each week until I am up to 3x50.
I am running this for 9 weeks rather than 8 and not doing a final 3-4 week SE only block. I will just stick with Bangkok through the whole thing until I finish.
Schedule is as follows:
Sunday- Fighter
Monday- LSS - HIC starting Week 7
Tuesday-SE
Wednesday- LSS- HIC starting week 4
Thursday- Fighter
Friday- Rest
Saturday- Long LSS
I am going to list my first days logs below and then keep up on the log after that.
7/14 150 lbs
MS
Squat 3x5 100 lbs
Bench 3x5 65 lbs
DL 1x3 150 lbs
Pull ups 3,2,1,1
7/15 150 lbs
30 mins LSS 5 incline 3 speed treadmill (it's too hot to run outside)
Pull ups 3,2,2,1
7/16 148.8 lbs
SE
KB Squat 4x10 25lbs
Push up 4x10
KB Swings 4x10 25lbs
Inverted Rows 4x10
Bicycles 4x40 (20 each leg)
No rest between exercise and 2 mins rest after each circuit. Labeled as 0:2 min going forward.
7/17 149 lbs
30 mins LSS incline 3 speed treadmill
Pull ups 3,3,2,1
7/18 148 lbs
MS
Squat 4x5 100 lbs
Bench 4x5 65 lbs
DL 1x3 150 lbs
Pull ups 4,3,2,2,2