Mike_Training_Log

[mike_el44]

9/24/24

SESSION 1
TIME: 813 LT
DURATION: 56 minutes
STRENGHT-ENDURANCE
10 Rounds

• 6 Pull-ups
• 10 Chest Dips
• 6 Chin-ups
• 10 Fists Push-ups
• 6 @88 lbs. Overhead Barbell Press
• 10 @22 lbs. Sledge Hammer Slams

RI btw rounds 1-2 minutes
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[mike_el44]

9/25/24

SESSION 1
TIME: 548 LT
DURATION: 22 minutes
BODYWEIGHT
6 Rounds

• 5 Pull-ups
• 5 Chest Dips
• 5 Chin-ups
• 5 Chest Dips

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SESSION 2
TIME: 754 LT
DURATION: 71 minutes
TB OPERATOR
Week 6, Day 3

BENCH PRESS
warm-up sets

• 10 @44 lbs.
• 10 @132 lbs.

main sets

• 5/5 @176 lbs. (80 kg)

BACK SQUAT
warm-up sets

• 10 @44 lbs.
• 10 @132 lbs.

main sets

• 5/5 @176 lbs. (80 kg)

Deadlift - RETESTING 1RM
"sort of max"

• 5 @220 lbs. (100 kg)
• @242 lbs. (110 kg)
• 4 @264 lbs. (120 kg)
• 3 @286 lbs. (130 kg)
• 2 @308 lbs. (140 kg)
• 1 @330 lbd. (150 kg)
• 1 @352 lbs. (160 kg)
• 1 @374 lbs. (170 kg) - previous 1RM
• 1 @396 lbs. (180 kg) - NEW 1RM

NOTES
RI 2-4 minutes
Five weeks with Tactical Barbell Operator protocol and successfully lifted 22 lbs. more in DL.
I had one 10-minute forced break after BP because the Black Hawk was landing nearby.
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SESSION 3
TIME: 908 LT
DURATION: 8:30 minutes
BODYWEIGHT
3 Supersets

• 8 Pull-ups
• 8 Chest Dips

2 Supersets

• 8 Chin-ups
• 8 Chest Dips

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[mike_el44]

9/26/24

SESSION 1
TIME: 550 LT
DURATION: 13 minutes
STRENGHT-ENDURANCE
4 Rounds

• 1,2,3,4 Pull-ups
• 10 Chest Dips

RI btw rounds 1 minutes
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[mike_el44]

9/26/24 - Update

SESSION 2
TIME: 745 LT
DURATION: 50 minutes
STRENGHT-ENDURANCE
1 Round

• 1,2,3,4 Pull-ups
• 5 Chin-ups
• 15 Chest Dips

1 Round

• 1,2,3,4 Pull-ups
• 5 Chin-ups
• 15 Chest Dips
• 15 Fists Push-ups

1 Round

• 1,2,3,4 Pull-ups
• 5 Chin-ups
• 15 Chest Dips
• 10 Gym Rings Decline Push-ups

1 Round

• 3 @33 lbs. Weighted Pull-ups
• 5 @33 lbs. Weighted Chest Dips
• 10 Gym Rings Push-ups

1 Round

• 3 @33 lbs. Weighted Pull-ups
• 5 @33 lbs. Weighted Chest Dips
• 10 Gym Rings Push-ups
• 8 @88 lbs. Overhead Barbell Press

1 Round

• 3 @33 lbs. Weighted Pull-ups
• 5 @33 lbs. Weighted Chest Dips
• 8 @88 lbs. Overhead Barbell Press

1 Round

• 3 @55 lbs. Weighted Chin-ups
• 5 @33 lbs. Weighted Chest Dips
• 8 @88 lbs. Overhead Barbell Press

1 Round

• 3 @66 lbs. Weighted Chin-ups
• 5 @33 lbs. Weighted Chest Dips
• 8 @88 lbs. Overhead Barbell Press

RI btw rounds 1-2 minutes
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[mike_el44]

10/7/24

SESSION 1
TIME: 910 LT
DURATION: 120 minutes
TB GREEN PROTOCOL
FOUNDATION
CAPACITY
Week 1, Day 1
OPERATOR/PRO

Primary
Bench Press

• 20 @44 lbs.
• 5 @110
• 5 @155
• 5 @200
• 3 @210
• 3 @220

Secondaries
Back Squat

• 5 @130
• 10/5 @165

Deadlift

• 5 @220 lbs.
• 5/3 @265

WPU w/10 @bw Chest Dips

• 5/5 @20 lbs.

WCU w/10 @bw Chest Dips

• 5/5 @20 lbs.

Wrapped up with

• 5/5 Pull-ups OTM
• 5/5 Chin-up OTM

In between sets of Chin-ups

• 10/3 Rings Push-ups

RI 2 minutes
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[mike_el44]

10/8/24

SESSION 1
TIME: 810 LT
DURATION: 40 minutes
STRENGHT-ENDURANCE

5 Rounds

• 2x 5 Pull-ups w/5 Chest Dips
• 2x 5 Chin-ups w/5 Chest Dips
• 5 @90 lbs. Overhead Barbell Press
• 10 Rings Push-ups
• 40 Battling Ropes Alt. Slams *

* In the last set I added Battling Rope Slams

RI 2-3 minutes
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[mike_el44]

10/9/24

SESSION 1
TIME: 811 LT
DURATION: 71 minutes
TB GREEN PROTOCOL
HYBRID
Week 1, Day 3
OPERATOR/PRO

Primary
Back Squat

• 20 @44 lbs.
• 5 @175 (80 kg)
• 5 @190 (85 kg)
• 5 @200 (90 kg)
• 5 @220 (100 kg)
• 3 @230 (105 kg)

Secondaries
Bench Press

• 20 @45 (20 kg)
• 15 @110 (50 kg)
• 10/5 @155 (70 kg, 65% 1RM)

Deadlift

• 5 @220 lbs. (100 kg)
• 5/3 @265 (120 kg, 65% 1RM))

WPU

• 5/3 @25 lbs. w/5 @25 Weighted Chest Dips

WCU

• 5/2 @25 lbs. w/5 @25 Weighted Chest Dips

RI 2-5 minutes
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[mike_el44]

10/9/24 - Update

SESSION 2
TIME: 1411 LT
DURATION: 35 minutes
TB GREEN PROTOCOL
HYBRID
Week 1, Day 3
STRENGTH-ENDURANCE

3 Rounds

• 1,2,3,4,5,6 Pull-ups
• 7 Chest Dips
• 10/3 OTM Chest Dips
• 10 GHD Sit-ups

Wrapped up with

• 1/6 Power Pull-ups

RI 2-3 minutes
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10/10/24

SESSION 1
TIME: 830 LT
DURATION: 90 minutes
TB GREEN PROTOCOL
HYBRID
Week 1, Day 4
STRENGHT-ENDURANCE, ENDURANCE

Murph, modified, bodyweight
Run, 1 mile
10 Rounds

• 5 Pull-ups
• 5 Chest Dips
• 5 Push-ups
• 10 Squats

10 Rounds

• 6 Chin-ups
• 6 Chest Dips
• 6 Push-ups
• 20 Forward Lunges

Run, 30 minutes E

RI 20-60 seconds
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[mike_el44]

10/11/24

SESSION 1
TIME: 835 LT
DURATION: 82 minutes
OPERATOR/PRO

Secondaries
Bench Press

• 20 @45 (20 kg)
• 15 @110 (50 kg)
• 15/5 @155 (70 kg, 65% 1RM)

Back Squat

• 10 @110 lbs.
• 15/5 @155

Primary
Deadlift

• 5 @240 lbs. (110 kg)
• 5 @285 (130 kg)
• 5 @330 (150 kg)
• 3 @350 (160 kg)
• 2 @375 (170 kg)

RI 2-5 minutes
Training outdoor
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SESSION 2
TIME: 1342 LT
DURATION: 33 minutes
STRENGTH-ENDURANCE

3 Supersets

• 7 Pull-ups
• 10 Chest Dips

3 Rounds

• 6 Pull-ups
• 4 Pull-ups
• 10 Chest Dips
• 5 Pull-ups
• 10 Chest Dips
• 6 Chin-ups
• 10 Chest Dips

3 Rounds

• 4 Explosive Pull-ups
• 3 Chin-ups
• 10 Chest Dips

RI 2 minutes between rounds, and supersets
RI 10-40 seconds between reps.
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[mike_el44]

10/12/24

SESSION 1
TIME: 804 LT
DURATION: 45 minutes
STRENGTH-ENDURANCE

5 Rounds

• 2x 5 Pull-ups w/5 Dips
• 2x 5 Chin-ups w/5 Dips
• 20 @30 lbs. Clubbell Gamma Cast
• 10/Arm @35 lbs. One-Arm Military Press

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