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Took 1 week off after Base Building and am about to start my Continuation (Operator + Black). Goal is training for a PFT (situps, 300m sprint, pushups, 1.5 mile run). I'll do situps after each strength session with the addition of weighted pushups on the 2nd strength day. Didn't feel like I progressed much SE after BB, so am considering giving weighted pushups a shot, a few sets of 10. I also cut out pull-ups because I want to focus on the 4 pft events and don't believe pull-ups will help with those events. I may add them during the next block. Any comments/advice/suggestions is always welcome.

General outline for the next 6 weeks.
Strength day finishers - 1 x 60 situps plus timed setup intervals (Day 1), 3 x 10 to 30 pushups and situps (Day 3)
HIC - I'll do Fast 5 (Day 2), 400m resets (Day 4), Oxygen Debt 101 (Day 6), 45-60min LSS Run (Day 5 after strength)


Week 1

Day 1 (70%)

BP - 5 x 5
SQ - 4 x 5 (glutes definitely felt it today)
DL - 1 x 5 (1 working set per session) may switch to 3 working sets/week in single session next block

1x60 situps

Day 2

Fast 5 - Feel like it was day one all over again. I was huffing and puffing and could barely get through 1.5 miles. So frustrated with the feeling that I keep regressing.

you doing any of your training on a treadmill and now switched to the road?

i'm definitely huffing on the fast 5 since it's at a pace faster than the LSS, but it's not preventing me from finishing. the fast 5 is more of a get comfortable running uncomfortably hard(er).

all running for me has been uncomfortable, tbh. it's physically tiring. the LSS is more tiring in terms of cumulative lower body fatigue, but not inducing oxygen debt. the fast 5 might be a bit easier on the lower body because it's shorter, but i'm sustaining an oxygen debt that's requiring me to huff and puff more throughout.

so it's a trade-off...but you should be improving...

spemma wrote:you doing any of your training on a treadmill and now switched to the road?

i'm definitely huffing on the fast 5 since it's at a pace faster than the LSS, but it's not preventing me from finishing. the fast 5 is more of a get comfortable running uncomfortably hard(er).

all running for me has been uncomfortable, tbh. it's physically tiring. the LSS is more tiring in terms of cumulative lower body fatigue, but not inducing oxygen debt. the fast 5 might be a bit easier on the lower body because it's shorter, but i'm sustaining an oxygen debt that's requiring me to huff and puff more throughout.

so it's a trade-off...but you should be improving...

no every single session during BB was outdoors at my local park. for my current continuation I'll be doing my 45-60min LSS sessions on a treadmill.
at least for me the LSS sessions seem much easier than speedwork training. do you think I should go slightly slower so I can actually finish the fast 5? maybe I just need to start a bit slower and work my way up rather than doing what I'm doing. on a brighter note MS is definitely helping with my pushups. definitely see progress.

BTW good luck on the PFT. Destroy that test brother you got it!!!

Day 3

BP - 5 x 5
SQ - 4 x 5 (slowly building good strength with these. thighs feel absolutely sore after)
DL - 1 x 5 (as much as I want to do more sets I'll be patient and follow the template)

Pushups - 2 x 20 (feels easier than before. also did a few with 10lb weight on the back)
Situps 2 x 30



Day 4
400m resets x 6
Need to slowly build up my time again as I'm currently barely under 2:00. First 100m are ok (although it can improve as well), but then I just get gassed and fizzle out. I'm confident in the next few weeks I'll incrementally get better.


Day 5


BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5

LSS (treadmill) 45 minutes - this felt like a breeze and was actually relaxing. HR was around 140.

supernova wrote: no every single session during BB was outdoors at my local park. for my current continuation I'll be doing my 45-60min LSS sessions on a treadmill.
at least for me the LSS sessions seem much easier than speedwork training. do you think I should go slightly slower so I can actually finish the fast 5? maybe I just need to start a bit slower and work my way up rather than doing what I'm doing. on a brighter note MS is definitely helping with my pushups. definitely see progress.

BTW good luck on the PFT. Destroy that test brother you got it!!!

i would start a bit slower, yeah, but it's gonna be different than LSS and you will be more fatigued running it, but it should be aided by being shorter.

thanks for the well wishes. haven't heard anything back yet, but i'm feeling optimistic about my ability.

supernova wrote:Day 2

Fast 5 - Feel like it was day one all over again. I was huffing and puffing and could barely get through 1.5 miles. So frustrated with the feeling that I keep regressing.

What's your:

Weight
Total daily calories (TDEE) and how are you dividing that between protein/carbs/fat?

BlackPyjamas wrote:

supernova wrote:Day 2

Fast 5 - Feel like it was day one all over again. I was huffing and puffing and could barely get through 1.5 miles. So frustrated with the feeling that I keep regressing.

What's your:

Weight
Total daily calories (TDEE) and how are you dividing that between protein/carbs/fat?

175lbs
I did away with calculating macros, but roughly about 2k calories....I try to hit at least 150g protein/under 100carbs/ tbh don't really calculate the fat, but I don't eat many fatty foods. I'd guesstimate under 100g fat. typically my daily food consumption consists of oatmeal, meat (fish, chicken), spinach w/croutons (my small treat) no dressing, eggs, cheese, yogurt, nuts.
if highly suggested I can start to count macros again. willing to do whatever it takes to reach my goals.

Day 6
Oxygen Debt 101 x 3

As gassed as I was, I found this to be manageable and actually fun. I even set a PR on my first run so definitely seeing progress. Still a ways off from where I need to be, but this gives me more motivation. Also felt nice to actually run past people rather than gradually pass them.


Day 7
Rest

supernova wrote:

BlackPyjamas wrote:

supernova wrote:Day 2

Fast 5 - Feel like it was day one all over again. I was huffing and puffing and could barely get through 1.5 miles. So frustrated with the feeling that I keep regressing.

What's your:

Weight
Total daily calories (TDEE) and how are you dividing that between protein/carbs/fat?

175lbs
I did away with calculating macros, but roughly about 2k calories....I try to hit at least 150g protein/under 100carbs/ tbh don't really calculate the fat, but I don't eat many fatty foods. I'd guesstimate under 100g fat. typically my daily food consumption consists of oatmeal, meat (fish, chicken), spinach w/croutons (my small treat) no dressing, eggs, cheese, yogurt, nuts.
if highly suggested I can start to count macros again. willing to do whatever it takes to reach my goals.

That is severe under-eating dude!...kudos to you for even getting through base on that!

Your total protein and carb intake comes to about 1000 calories and that's taking the upper limits of your estimate. 1 gram of protein = 4 calories. 1 gram of carb = 4 calories.

TB is a performance based program...what you're doing is good for sedentary housewives looking to lose a little weight, whose activity might solely consist of speedwalking every day.
You're thinking like someone trying to lose weight, instead start approaching food like an athlete. Believe me the fat will come off anyway and composition will improve tenfold.

First things first, get off the low carb. For athletes carbs are essential. There's a good article somewhere out there that summarizes why, I'll see if I can find it. You will suffer and get nowhere on a multidimensional athletic based program like TB unless you're popping meth to get through your workouts.

Second, start eating at least 1 gram of protein per pound of bodyweight. Again athlete vs sedentary, protein requirements are higher. The majority of studies show this.

You should be eating around 2600-3000 cals per day. Find a decent TDEE calculator like Eat to Perform. It's not so much that counting's required, but that you're severely underestimating how much you need.