Black operator professional

[Billy-Hunt]

Test week

Day 1 - LSS Run 4.1 miles @ 137 av hbpm 37 m 21 s followed by core circuit (10 leg raises/10 ab roller/10 dorsal raises/10 jack knives for 3 sets)

Day 2 - Boxing (60 minutes) Skip/bodyweight circuit/body spar/weighted circuit

Day 3 - Test day

Squat 80 kg x 3 reps MAX = 85 kg (increase 15 kg)

Bench Press 95 kg x 3 reps MAX = 101 kg (increase 6 kg)

Weighted chin up 15 kg x 5 reps MAX = 17 kg (increase 5 kg)

Results - Well happy ! I've followed Operator pretty much as per the book, never felt overtrained or suffered any stiffness afterwards so I've therefore been able to successfully match this with some conditioning 2/3 days per week

Prior to this I'd not lifted a weight for 4/5 years and have been predominantly doing bodyweight strength exercises combined with boxing/HIC/Strength Endurance

Diet has remained consistent approx 3200 calories and my weight has remained the same as when I started 87 kg

Looking forward to starting 6 week block again next week

Day 4/5 - Will be a 4 mile LSS Run/Boxing

[grouchyjarhead]

Those are some good increases. 15kg for squat is a big jump.

[Billy-Hunt]

Yeah very pleased with results think there was some carry over from bodyweight upper body strength training but you can’t train your legs much with bodyweight hence the initial jump when I started doing squats

Still got chicken legs though !

[Billy-Hunt]

Operator Block 2

Week 1 (70%)

Day 2/4/7
Squat 5 sets/5 reps @ 60 kg
Weighted chin up 5 sets/5 reps @ 12.5 kg
Bench press 5 sets/5 reps @ 70 kg
Swiss ball ab circuit

Day 1/5
LSS Run 3.2 miles in 30 minutes av hbpm under 140

Day 3/4
Boxing circuit (skip/shadow/bags/circuit)

Lifts all feeling good, only weighted chin up feels anywhere near max on last rep, will monitor progress next week to make sure I don’t overdo it

[Barkadion]

Operator Block 2

Week 1 (70%)

Day 2/4/7
Squat 5 sets/5 reps @ 60 kg
Weighted chin up 5 sets/5 reps @ 12.5 kg
Bench press 5 sets/5 reps @ 70 kg
Swiss ball ab circuit

Day 1/5
LSS Run 3.2 miles in 30 minutes av hbpm under 140

Day 3/4
Boxing circuit (skip/shadow/bags/circuit)

Lifts all feeling good, only weighted chin up feels anywhere near max on last rep, will monitor progress next week to make sure I don’t overdo it

I really like your boxing circuit. How are you breaking it time wise?

[Billy-Hunt]

It’s at a local boxing gym so it differs slightly most weeks but in general

Warm up: skip 5 minutes then 3 rounds of shadow lasting 2 minutes each (sometimes using light weights of 1.5 kg) to loosen up

Boxing part of the session lasts about 15-20 minutes what you do depends on numbers/abilities typical would be 2 minutes on bag throwing jabs/crosses then four 2 minute rounds of body sparing with a minute rest in between

Last 20 minutes usually spent doing a weighted circuit for 2/3 rounds of whatever gets put out, typically KB swings/ab roller/box jumps/Russian twists with med ball/med ball slams/burpee/goblet squat/landmine squats (etc) 30 seconds on then move to next station and repeat with a minute between rounds

I’m not sure what element you’re training SE, E, HIC or a mixture of all three but I know it’s hard graft, leaves you breathless and a good way to spend an hour

[Barkadion]

It’s at a local boxing gym so it differs slightly most weeks but in general

Warm up: skip 5 minutes then 3 rounds of shadow lasting 2 minutes each (sometimes using light weights of 1.5 kg) to loosen up

Boxing part of the session lasts about 15-20 minutes what you do depends on numbers/abilities typical would be 2 minutes on bag throwing jabs/crosses then four 2 minute rounds of body sparing with a minute rest in between

Last 20 minutes usually spent doing a weighted circuit for 2/3 rounds of whatever gets put out, typically KB swings/ab roller/box jumps/Russian twists with med ball/med ball slams/burpee/goblet squat/landmine squats (etc) 30 seconds on then move to next station and repeat with a minute between rounds

I’m not sure what element you’re training SE, E, HIC or a mixture of all three but I know it’s hard graft, leaves you breathless and a good way to spend an hour

Thank you. Yeah.. seems to be on hard core side of the drills..

[Billy-Hunt]

Operator block 2

Week 2 (80%)

Day 3/5/7
Squat 70 kg 5/5/5/5/5
Weighted chin up 13.25 kg 5/5/5/5/4
Bench press 80 kg 5/5/5/5/5
Partial movement dragon flags 5/5/5

Weights felt noticeably heavier, particularly weighted chin ups.

Day 2/4
LSS Run 3.2 miles in approx 30 minutes hbpm under 140
Straight leg raises on floor 40 reps

Day 6
Tempo 5 k run 22m18s

Pleased with the week squeezing everything in, particularly 5k time as I haven’t done any HIC running for several weeks just 2 LSS 30 minute runs as maintenance, they must be doing some good !

[Barkadion]

Operator block 2

Week 2 (80%)

Day 3/5/7
Squat 70 kg 5/5/5/5/5
Weighted chin up 13.25 kg 5/5/5/5/4
Bench press 80 kg 5/5/5/5/5
Partial movement dragon flags 5/5/5

Weights felt noticeably heavier, particularly weighted chin ups.

Day 2/4
LSS Run 3.2 miles in approx 30 minutes hbpm under 140
Straight leg raises on floor 40 reps

Day 6
Tempo 5 k run 22m18s

Pleased with the week squeezing everything in, particularly 5k time as I haven’t done any HIC running for several weeks just 2 LSS 30 minute runs as maintenance, they must be doing some good !

Nice timing on Fast 5!!

[Billy-Hunt]

Thanks, just goes to show the training system works you just have to trust it.