Mike_Training_Log

[mike_el44]

Hi.
I'm Mike.
First I bought TB I, and started reading the book. Then, before I finished it, I bought TB II, and the Green Protocol. Read all three, and decided to start with TB I Operator Template.
I'm not new to lifting, neither training.
The plan I set up looks like this:

GOAL: Max Strength
PLAN: OPERATOR
DURATION: 12 weeks*

* 12 wks end date NOV 10
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STARTING Numbers (1 RM)
Deadlift: 170 kg (375 lbs)
Bench Press: 90 kg (200 lbs)
Back Squat: 100 kg (220 lbs)
Weighted Pull-up: 20 kg (45 lbs)
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CLUSTER
DAY 1: SQ/BP/WPU
Day 2: SQ/BP/WPU
Day 3: SQ/BP/DL x 3 work sets
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SCHEDULE
MON: OP
TUE: E*
WED: OP
THU: E*
FRI: OP
SAT: E**
SUN: Rest/Active Recovery***

OP=Operator; E = Endurance
* LSS Running, 60-90 minutes
** Rucking
*** Swimming (optional)
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The plan looks like the one from Green Protocol/Capacity, and since it can be done as alternate to the Base Building, so it will be treated as Base Building plan.

But before I jump into it provide you with what I do now over the next week. I'm starting the above plan on Aug 19 since I'm on vacation

[Barkadion]

Welcome Mike!

Good luck with your TB journey!

[mike_el44]

Today's training

SESSION 1
TIME: 922 LT
DURATION: 32 minutes
TYPE: Strength - Endurance

Rounds, 5x
• 1 Pullover w/Muscle-up Negative
• 5 Pull-ups
Drop off the bar, Rest 10-20s
• 5 Chin-ups
• 10 Chest Dips
RI between rounds 2-3 minutes

Rounds, 2x
• 1,2,3,4 Pull-up Ladder
• 5 Chin-ups
• 10 Chest Dips

Rounds, 1x
• 1,2,3,4,5 Pull-up Ladder
• 6 Chin-ups
• 10 Chest Dips

NOTES
Total: 60 Pull-ups, 41 Chin-ups, 80 Dips
Thrown in between sets of Bodyweight Triceps Extensions in sets of 10,15,20,25.
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[mike_el44]

8/13/24

SESSION 1
TIME: 915 LT
DURATION: 54 minutes
TYPE: Strength - Endurance

Rounds, 10x
• 8 Pull-ups
• 8 Chest Dips
• 8 Chin-ups
• 8 Parallel Dips ROM Push-ups
RI between sets 15-45s
RI between rounds 2-3 minutes


NOTES
Total: 80 Pull-ups, 80 Chin-ups, 80 Dips, Push-ups
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[mike_el44]

Quick share Pull-up status from the last days

[mike_el44]

8/13/24

SESSION 1
TIME: 900 LT
DURATION: 44 minutes
TYPE: Strength - Endurance

10 Rounds
• 6 Close Neutral Grip Pull-up
• 12 Decline Push-ups
RI between rounds 30s
10 Rounds
• 2+2+2 Close Neutral Grip Pull-up
Moving left or right on the bars every 2 reps
• 20 Decline Push-ups
RI between rounds 1-2m


NOTES
Total: 120 Pull-ups, 260 Push-ups
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[mike_el44]

8/15/24

SESSION 1
TIME: 736 LT
DURATION: 30 minutes + Running
TYPE: Strength - Endurance

Run to the Street Workout Park

10 Rounds
• 5 Pull-ups
• 5 Chest Dips
• 5 Chin-ups
RI between sets 20-30 seconds
RI between rounds 90 seconds

Run back


NOTES
Total: 50 Pull-ups, 50 Chin-ups, 50 Dips
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[mike_el44]

8/16/24
Total Pull-ups 84, Chin-ups 18.

8/17/24
Total Pull-ups 60, Chin-ups 40

Tomorrow I'm starting my first TB plan, and decided to go with Green Protocol/Capacity, since it can be followed as Base Building.
I'm not a recreational athlete, neither a from time to time gym visitor. As an active duty military I train a lot. Two sessions a day is my standard, sometimes I do even three, but there are also days when just one training is completed.
I loved to do bodyweight exercises. The vast majority of them are Pull-ups, but also Dips found their place. The most effective routine I did was Murph. I run it for 30 days straight a 20 lbs west, gained some muscles, and even improved my running performece.

I'm thinking, should I start with Base Building phase, or just maybe jump into something more specific. As a operational military I might need more endurance, but strength is also a high priority to me.

It would be great to read some advice from you since you are more experienced TB followers.

Mike.

[mike_el44]

8/18/24

SESSION 1
TIME: 400 LT
DURATION: 40 minutes
TYPE: Stretching

NOTES
I can't name exercise I did, it just doesn't matter. I did some good stretching, Bretzel for sure, and also used a band, and a stick. The latter for Overhead Squat, like in Barbell Snatch.
------------------------------------------------
SESSION 2
TIME: 936 LT
DURATION: 30 minutes
TYPE: SE

7 Rounds
• 10 Close Neutral Grip Pull-ups
• 10 Dips
RI between rounds 2m

6 Rounds
• 5 Close Neutral Grip Pull-ups
• 5 Dips
RI between sets 10s
RI between rounds 30s

NOTES
Total: 100 Pull-ups, 100 Dips

Good session. RI adjusted accordingly to the density, meaning taking 2 minutes of rest between rounds were good choice.
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[mike_el44]

8/19/24

SESSION 1
TIME: 630 LT
DURATION: 54 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 1, Session 1
Strength

BENCH PRESS
warm-up sets

• 20 @45 lbs
  5/2 @100 lbs # 50%

main sets

• 5/5 @145 lbs # 72%

BACK SQUAT

• 5/5 @155 lbs # 70%

WEIGHTED PULL-UP

• 5/5 @22 lbs

DEADLIFT
warm-up sets

• 5 @155 lbs # 41%
  5 @195 lbs # 54%

main Sets

• 1/5 @265 lbs # 70%

NOTES
RI 2 minutes
This was the first session of the Green Protocol/Capacity plan since it can be run as the Base Building phase from the Tactical Barbell book. I'm planning to follow it for the next 12 weeks.
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