TBS Prep Log

[CelticFrost91]

Week 7 Day 5

MS 70%
Bench 155 5x5
Squat 195 3x5
Deadlift 230 5x5
Pullups 5x7 (3 w/ 15lbs)
Core
Calf raises 100

Day 6
E 1 hour 7-8 miles
Felt very strong throughout this whole run. Kept a decent pace. Had a lot left in the tank.

[CelticFrost91]

Week 8
Day 1
MS 80%
Bench 175 5x5
Squat 225 5x5
OHP 110 5x5
Pullups 5x8 (3 with 15 lbs)
Calf raises 100

Day 2
E 55 min.
Core
Forgot calf raises

Run was a bit sloppy, I could use some base building after this cycle. Lifts have been good. Form is solid and I feel explosive.

[CelticFrost91]

Week 8
Day 3
MS 80%
Squat 225 5x5
Bench 175 5x5
OHP 110 3x5
Pullups 5x5 (3 with 20 lbs)
Calf raises 100

Day 4
E 55 min. 7.3 miles
Core
Calf raises 100

[CelticFrost91]

Week 8
Day 5
MS 80%
Bench 175 5x5
Squat 225 3x5
Deadlift 265 3x5
Pullups 5x6 (3 with 20 lbs)
Calf raises 100

[CelticFrost91]

Week 8
Day 6
E 1 hour 5 min. 8-9 miles

Week 9
Day 1
MS 90%
Bench 190 4x3
Squat 250 4x3
OHP 125 3x3
Pullups 5x7 (3 with 20lbs)
Core Calf raises

Lifts felt great and smooth. I can tell my strength has improved as I have a lot left in the tank only doing the prescribed reps. After this cycle of operator, gonna do Base Building, and think about doing Operator again or doing Green, eventually, I'm gonna be doing the Mountain Tactical TBS specific plan. Heard those are great for specificity (like schools). I'm normally not a fan of paying for programming, but I think the investment is worth it (and yes, I realize I can probably program my own TB plan for TBS).

[CelticFrost91]

Week 9
Day 2
E 55 min. Interval Run 7-8 miles

Day 3
MS 90%
Squat 250 4x3
Bench 190 4x3
OHP 125 3x3
Pullups 5x8 (3 with 20lbs)
Calf raises 100
Core: Planks (1:30/1:15/1:00) Russian twists 3x15 25lbs Sit ups 3x15 25lbs

[CelticFrost91]

Spent some time examining my diet. I track everything using My Fitness Pal, normally I just make sure to eat enough protein and then hit my TDEE. However, I really like carbs. I know you shouldn't shy away from eating carbs on TB, but I evaluated what I was eating and it was too much. Averaging at 46% most days... I was surprised, to say the least. I cut it down to the suggested 35/35/30 split and feel good. Let's see how performance is affected.

[CelticFrost91]

Finished week 9, because of the holidays missed the first two days of week 10. No big deal though, it was a deload week. Been back at it.

Week 11
Day 1
MS 85%
Bench 180 5x5
Squat 240 5x5
OHP 120
Pullups 5x8 3 with 25 lbs
Core

Day 2
Fun run 55 min. 7.4 miles (1.4 of warmup/cool down)
A- Pushups 20
Squats 20
B- Burpees 10
Every 6 min. do either A or B
This was an ass kicker.

Day 3
MS 85%
Bench 180 5x5
Squat 240 5x5
Pullups 5x5 30lbs for 3 sets
Core

[CelticFrost91]

Adjusting my carb intake was the right move. I feel less stuffed and I'm making smarter food choices (more veggies and fruits)

I'm about to move on from my focus on strength training and move on towards BB. Following that I am on the fence if I should do one cycle of Operator then Green, or just Green all the way till TBS. I'm also debating dropping OHP out of my cluster and just replacing it with WPU.

[CelticFrost91]

Week 11
Day 4
Interval Run
55 min. 7-8 miles
Calf Raises

Day 5
MS 85%
Bench 180 5x5
Deadlift 280 3x5
Core
Calf Raises
Weight Pullups 5x6 3 with 30lbs

Squat rack was taken for a long time.

Day 6
LSS Run 1 hour 8 miles

Deadlifts on Friday killed me. Felt a bit beat up for my run but I completed it.

Looking to use the next week to assess where I'm at before BB. I'll be doing a timed 3 mile, and probably only lift on two days. I start student teaching this week so I have to adjust my schedule and bump my rest day a few days back. Final stretch before I graduate.