Personal:
Male, 37 years old, Scandinavia
192 cm / ~6'4"
90kg / ~200lbs
I work from home, my job is sedentary and I have no military background.
Background:
Strength training on and off for many years. Usually for a couple of months at a time, then stopping due to minor injury, illness or life in general. I have never been very strong, my personal bests are about 110kgx6 in bench press, 180kg deadlift, 140kg squat.
I haven't done any running or other cardio in the past 20 years.
Last year I decided it was time to get my cardio working and to get back in the gym again, and to keep going for the long term.
I started with C25k in november 2021 and switched to TB after a couple of weeks when I could easily jog for 20 minutes.
I have a history of minor injuries from squatting and deadlifting that keep flaring up despite stretching, coaching from both powerlifters and weightlifters and form checks. So I will omit these two from my workout and instead do trap bar deadlifts.
Tactical Barbell experience:
TB has been a life changer for me when it comes to continuity with my training. I've had some minor pains and aches, but I've made it my goal to follow the program outline exactly as written at least once for every protocol I try.
So far I've completed:
- 8 weeks of base building: As written in TBII. Got great results in cardio, daily energy and well-being.
- 6 weeks of Operator/black: By the book. Went decently well but had some issues with squat and deadlifts
- 6 weeks of Operator/black: Developed a bit of wrist pain half way through. I figured it was from the bench press so I cut that out for the last 4 weeks. It didn't improve and I later realised it was more likely from bad ergonomics at work. It's improving now.
- 3 weeks of Green progressive SE protocol to let my wrist keep resting. Bought a trap bar.
Goals:
In order of importance:
- Health, well being and continuity.
- Increased strength [120kg BP, 180kg TPDL, 15 strict ring pull ups]
- Increased cardio [Work towards advanced HIC levels. Achieve and keep 10k run under 1h and 5k run under 24 min]
- Not be fat
- Hypertrophy
- Aesthetics
Current block:
I am now in my 3rd block of 6 weeks of operator/black. After this I will either run one more block of operator/black or try OMS. It would be nice to drop down to 87kg during this block but that is off less importance.
Current cluster:
Trap bar deadlift, 1RM based on 140kg x 3
Weighted pull up, 1RM based on 110kg x 5 bodyweight included. These are actually rack chin ups due to low ceiling height in my home gym.
Bench Press: 1RM conservatively set at 100kg x 1. I will run bench press in higher rep scheme that I borrowed from the grey man protocol for this block, just to keep the wrists safe
HICS will be hill sprints, 600m resets and my own designed GC. Maybe some Fobbits.
E will be LSS run only.
