TBS Prep Log

[CelticFrost91]

Back at it again.

Used to keep track of my progress for a while for my OCS prep. Life got busy and although I kept up my workouts, I stopped posting.

This log is for my prep for The Basic School. I used Green and Fighter, although modified, for OCS and saw great results. I plan on using Tactical Barbell again for TBS and hopefully, during the few times I'll get to workout when I get there.

If there is anyone interested in how I prepped, here is my progress. Adjust to what works for you, I saw best results with high volume running. Hitting more than 30 miles a week brought me past my wall of not being able to beat 20 min. I progressed to that mileage very slowly as I had a lot of time to prep. It's very easy for injuries to happen with a sudden increase in running combined with maintaining strength.

For TBS my goals will be a bit different. I plan to focus again on endurance, however, for now, I am focused on building up my strength. For the past 2 months I did 5/3/1 BBB just to build some strength back while getting my weight back (graduated OCS at 155, currently at 170 which is what I left with). I also took some time off because of a shoulder injury I never got looked at early on in OCS.

For the next 12 weeks I am going to do Operator and Black. I've been running a lot still, although I won't do heavy running until I do Base Building after these 12 weeks.

Current stats:
Run time- have not ran a PFT since OCS (ran 18:15), but I currently run 8 miles with a 7:30 pace.
Bench- 210
Squat-270
Deadlift- 320
Overhead Press- 135
Pullups- 18

The Plan:

Operator for 12 weeks- Bench/Press/Squat, replace press with deadlift on the third day. Armstrong pull-up program, during my second cycle I will do weighted pullups just because I have never implemented those in my training. Armstrong got me to 25 last year, so I'm playing it safe first.

Do fartlek runs, fun-runs, or interval runs twice a week. Alternate a ruck or long distance run every week. Goal here is to simply maintain my endurance. If I can run 3 miles at 20 min, I'm happy.

Core workouts will be done during my mandatory fitness class at school...

Nutrition- Same as before. Eat as healthy as I can during the week. I count calories and make sure I'm well into a surplus. I have a hard time putting on weight and eating well and a lot does wonders for recovery.

I have a lot of time before my potential TBS check-in (August or September next year). As long as I plan ahead and stick to it, time will be my ally.

[CelticFrost91]

Past Week

I've been meaning to post my workouts this past week, so here it is just in one go.

Day 1- Strength 70%
Bench- 155 5x5
Squat- 195 5x5
OHP- 100 5x5
Pullups- 12 10 10 8 7
Core- Weighted Situps 3 x10 (25# plate), Russian twists (30 # kettlebell), planks 3 sets of 1 min.

Day 2
Interval run- 5 miles, 3 miles warm up/cool down, run 1/4 mile, slow jog 1/4 mile.
Total- 8 miles, 1 hour
Pullups- Pyramid up to 9

Day 3 Strength 70%
Bench- 155 5x5
Squat- 195 5x5
OHP- 100 5x5
Pullups- "Training set day" Training set=3 9 sets with various grips
Core (same as last)

Day 4 Fun Run
6 miles.
25 pushups/squats x 2
50 mountain climbers x 2
10 burpees x 2
3 mile wu/cd
Total: 8 miles 1 hour
Pullups- "Training sets +1" 20 sets of 4 pullups. This day is pretty much if you can complete the previous day, you add one to your training set and do as many as you can.

Day 5 Strength 70 %
Bench- 155 5x5
Squat- 195 3x5
Deadlift- 240 3x5
Pullups- Repeat of day one

Day 6 Ruck
4 miles 1 hour 1 min. 50lbs

First time doing a hump outside of the Marine Corps. It was very interesting to pace myself without someone in front. My goal was for a 15 min. pace, which I fell just short of the first mile. Next hump is in two weeks. Will be doing the same distance again. Using this guideline.

Day 7 Rest, eat, and sleep.

[CelticFrost91]

Once again, school has gotten in the way of me posting my progress. I am currently structuring a new morning routine, and I plan on including this as a part of it.

Anyway, currently in week 6. Last week and the week before I slacked off on my running due to the holidays. As a result, I've noticed some fat gain (not significant). Going to really stick to my E sessions.

Week 6 Day 1
MS 95%
Bench 195 4x3
Squat 255 4x3
OHP 130 3x1
Weighted Pullups* 6/6(10lbs)x3/6
100 Calf raises
Planks 1:30/1/1
Russian twists 3x10 35 lbs

I'm doing the Armstrong Advance, which is simply weighted pullups 3 times a week. Start and finish with one "working set." Doing so because the normal Armstrong Pullup program had me stuck at 18 pullups and the volume became too much.

Included a 100 calf raises a day challenge from T-Nation to increase my stick calves, so far it's been good and I've actually noticed small improvements (on week 2).

[CelticFrost91]

Week 6 Day 2
E 45 min. 5.9 Runs
100 Calf Raises
Going to be easing back into running until I hit Base Building. A little slower than normal, usually hit a little further into 6 miles.

[CelticFrost91]

Week 6Day 3
MS 95%
Bench 195 4x3
Squat 255 4x3
OHP 130 3x2
WPU 5x7 (3 sets w/ 10 lbs)
Calf Raises 100
Core: Planks (1:15/1/1) Russian Twists (3x10 35 lbs)

Great day today. Felt good on every lift. OHP felt better, felt as if I could've gone for 3 reps but I chose for 2. Squats felt amazing and honestly even better than before OCS.

[CelticFrost91]

Week 6Day 4
E 45 min. 5.9 miles
Calf raises 100

Slow run today, felt a bit sluggish but took it easy.

[CelticFrost91]

Week 6 Day 5
MS 95%
Bench- 195 4x3
Deadlift- 305 3x3
Squat- 255 3x3
Pullups- 8x5 (3 sets weighted at 10 lbs)
Calf raises- 100

Weight- 173 lbs

No core today, had to leave the gym. All the lifts felt great and I could've gone for more reps. This tells me I'm in the right direction. Tomorrow is my long run, looking forward to it.

Weight gain has been very slow and I am ok with that. I'm more concerned with performance and I don't want to be distracted by thinking I'm getting "too fat." As long as the scale moves up, weights move up, and more runs are at good paces, all is right.

[CelticFrost91]

Week 6 Day 6
E 1 hour 7.9 miles

Took it real slow today, first long run in a bit. Felt alright, weather is starting to get shitty.

[CelticFrost91]

Week 7Day 1
MS 70%
Bench 155 5x5
Squat 195 5x5
OHP 100 5x5
Pullups 5x5 (3 sets of 15 lbs)
Calf raises 100
Core

Easy day.

[CelticFrost91]

Update on the week
Week 7 Day 2
E Run 50 min. 7-8miles

Day 3
MS 70%
Bench 155 5x5
Squat 195 5x5
OHP 100 5x5
Pull-ups 5x6 (3 with 15lbs)
Calf raises 100
Core

Day 4
E 50 min 7-8miles
Calf raises 100

Runs felt alright. Gonna start adding in fun runs pretty soon.