TacticalBarbell.com

Hi all!

Long time lurker and decided to start up a log. I’ve completed a few blocks of operator in 2019 and finished up a strong base building block.

My main goal for 2020 is to train for and run the Chicago Marathon in October. Leading up to that event, my plan is to run a few blocks of operator to strengthen stabilizer muscles, then switch to green for 2-3 blocks before transitioning to a marathon specific program in June.

My current cluster for operator is:

Weighted Dips
Weighted Pullups
Weighted One-Legged Squats (unable to back squat due to fused spine)

I will be doing predominantly tempo runs and LSS for conditioning to stay sport specific. But will include the odd HIC session here and there.

Rationale? I travel weekly for work and I know I can always find a hotel gym to accommodate the weights I would need at the moment. Also, one legged squats will help strengthen leg imbalances. Plus, I have 140#’s of weight between bow flex dumbbells and a weight vest so plenty of room to grow.

January 6th, 2020
Week 1, Day 1.
Weight: 185

Weighted Pullups 30# - 5,4,5,4,4
Weighted Dips - 35# - 5,5,5,5,5
Weighted One-Legged Squats 20# - 5,5,5,5,5

DB Swings - 40#’s - 1H - 10L/10R x 3 & 5L/5R x 1

Plank & Shank - 1:00 per

January 7th, 2020
Week 1, Day 2

30:00 run 3.75 miles

Welcome and good luck with the training!

Thanks Barkadion!

Session 1.3

Weight 185

MS 70%
Pullups 5x5 @ 30#
Dips 5x5 @ 35#
1-Legged Squat 4x5 @ 20#

100 pushups - 50 regular (1 set of 50) 50 diamond (2 sets of 25)

January 9th, 2020
Week 1, Day 4
Weight: 185

2.5 mile run. Got cut short due to work call. Plan was 5.

January 10th, 2020
Week 1, Day 5

AM: HIC - "Beat Your Face" 2 Rounds. Had to take an early flight out and always find that a quick workout makes things go easier.

PM: MS 70%
WPU 5x5 @30
Weighted Dips 5x5 @35
One-Legged Squats 3x5@20

DB Swings - 70 total 40#'s 10L/10R x 3 & 5L/5R x 1

January 11th, 2020
Week 1, Day 6

40:00 run & mobility

January 12th

ROMWOD 20:00

January 13th, 2020

Week 2, Day 1

WPU 5x5 @35
Weighted Dips 5x5 @40
One-Legged Squats 3x5@25

DB Swings - 80 total 40#'s 10L/10R x 4

ROMWOD 15:00

January 20, 2020

Week 2 Day 2

45:00 run
15:00 ROMWOD

January 15th, 2020

Week 2, Day 3

WPU 4x4 @35
Weighted Dips 4x5 @40
One-Legged Squats 4x4@25

Early flight, up a bit later than I wanted to be so squeezed in session before having to head out.

January 16th, 2020
Week 2, Day 4

40:00 run & mobility