Nikos' log

[n_m_]

Hi guys,
This will be my training log.
I am 38 years old , i have been lifting for a decade and my numbers are just middle of the road.

I'll be experimenting with TB principles for the upcoming months.

Starting out, my template of choice is mass template form mass protocol with a 85-90% TM to get accustomed to the volume.
The lifts will be close grip bench (tm 90kg), low bar squat (tm 135kg), neutral grip pullups (erm 115kg) and conventional deadlift (tm 152.5kg)
Since there will be a lack of overhead pressing, i will incorporate lu raises for shoulder health when i have time/energy.
Maybe some ab wheel/situps here and there.

Conditioning will be done 3 times a week and it'll be mostly rucking.

Calories will begin with formula no.2 in mind and i will be increasing it block by block as the TM goes up.

Let's see how this goes!

Cheers!!
Nikos

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18/3/25

W1D1
B/S/P
Sets & reps as per template
+ easy lu raises

Bench and squat moved almost effortlessly - thats the point of choosing a low TM.
The last rep of the last pullup set was also the last i had in me, so... Room to adapt!

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18/3/25
5,8km in 1h11m with 5 kg in my backpack on a trail.
I almost didn't feel the weight on my back. I even broke into a jog 3-4 times when the trail was easy. Sunny with 4 oC - perfect weather. Nice pace. Will increase the load very very gradually.


That's it for my first entry.
See you in the next ones.

[n_m_]

20/3/25

W1D2
B/S/P as per template
+ sit-ups

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Later that day:

6km in 1 hour with 6,25 in my backpack

[n_m_]

22/3/25

W1D3
B/S/P as per template
+ lu raises

[n_m_]

23/3/25

W1D4
DL 4x8 - super manageable due to the TM
i will be doing my deadlifts with the same sets and reps as the other lifts
(i am used to higher reps due to my previous programs ,and they do not affect my recovery)

---------
Right after

6.8km hike in 1h15m with 6,25 in my backpack on a circular trail in a hill nearby

[n_m_]

25/3/25

W2D1
B/S/P as per template
+ lu raises

Again, the weights feel super manageable
-------------------

Right after:
8,5km in 2h5m on the hill nearby with 6,25kg in my backpack
Tried a different trail today and it ended taking way longer than expected.
My legs felt heavier after squatting 4x6 @100kg and the pace was slower that what i am used to, but overall, a good day!

[n_m_]

27/3/25

W2D2
B/S/P as per template
+ sit-ups

I feel quite well on the tm + formula no.2 calories.
And i guess formula no.1 will be a must for someone working out on real 1rm with forced progression on every block.

Since I chose mass template with the goal of, well, putting on more muscle l, i guess i should take a picture at some point now that's early to create a before/after for the members here. Will see. For now I'm happy with my decision to ease into it

[n_m_]

28/3/25

5,7 km hike in 1h20m with 6,25kg in my backpack - on the hill nearby
Easy pace, perfect weather

[n_m_]

29/3/25

W2D3
B/S/P as per template
+ lu raises , kneeling ab wheel

[n_m_]

30/3/25
W2D4

DL - 4x6 ( i will be doing the same sets and reps as the other lifts since deadlifts don't seem to impact my recovery)
+ Sit-ups

-------

Right after
7,5km in 1h20m with 7.25kg , around town

[n_m_]

1/4/25

W3D1
B/S/P as per template
+ lu raises

Bench was super solid in the first 3 sets.
Squats were weird. The easiest set was the fourth one!
Pullups (+10kg) were a breeze.

I will not be doing any of the peaking options. I wil train like the first two weeks B/S/P on days 1,3,5 and DL on day 6.
Practicing the lifts.