The Background:
I am brand new to Tactical Barbell, but I have been training consistently for 20+ years. Coast Guard veteran and washed up football player who now sits at a desk WAY TOO MUCH.
The past two+ years, I have been training in my garage, exclusively with Kettlebells. Specifically, I have completed the "Simple" standards of S&S, and two rounds of KB Strong (Geoff Neuport) for the Clean & Press and Front Squats with Double 24kg and Double 28kg's.
TB seems like an ideal way to satisfy my love for both Barbell and KB work AND get in the conditioning work that I need to get done. I am almost 42. Conditioning and Mobility are no longer "optional" for me. Hip and Shoulder Mobility work have to happen DAILY. I also struggle with Pull Ups because I don't train them. I don't train them because I struggle with them. Now that is out in the open, I'm going to be a grown ass man, and deal with these challenges.
Conditioning, Mobility, Pull Ups and Sitting Less. Those are my top 4 *NEEDS*. My mental well being also requires that I am constantly getting stronger.
It's been a while since I have done any Barbell work, so the weights that I am starting with are conservative, and very humbling!
The Plan:
Base Building - Rucking with 80lb vest will be my go to for "E". I'll do longer Rucks (60-90+ minutes) with a 40lb vest once per week.
Fighter Cluster: OHP, SQ, Pull Ups* and DL (1x per week).
*Following the Figher Pull Up Program - 3RM
SE: Simple and Sinister - 100 swings, 5+5 TGU
HIC: Most likely will be Resets on the airdyne bike (aka The HellBeast) in my basement. That thing sucks, but I know it will make a man out of me.
The Ask:
I am not a fragile snowflake. I can handle feedback. I try to have the mindset of a perpetual beginner, and realize that I have plenty still to learn. I am also brand new to TB, so if I do something dumb/wrong please call me on my shit.
The Sasquatch Project
The Sasquatch Project
Last edited by Sasquatch on Fri Dec 09, 2016 5:31 am, edited 1 time in total.
Re: The Sasquatch Project
Training - Week 1; December 6-10, 2016
Sunday: Max Strength (75%); OHP - 5x5 @ 95; SQ - 5x5 @185; FIgher Pull Ups; DB Rows 5x5+5 @75lbs
First barbell "workout" in almost 3 years. Starting light.
Monday: (E)30 minutes rucking @ 80lbs + Fighter Pullups - didn't think to measure distance. Will begin doing that going forward.
Tuesday; (E) 30 minutes rucking @ 80lbs + Fighter Pullups
Wednesday: Max Strength (75)% OHP - 5x5 @ 95; SQ - 5x5 @185; DL- 1x5 @ 240; FIgher Pull Ups
Thursday: Recovery - Hip Should Moblity Drills, Static Stretching
Friday: 30 LSS on Airdyne (ice storm)
Saturday: REST
Sunday: Max Strength (75%); OHP - 5x5 @ 95; SQ - 5x5 @185; FIgher Pull Ups; DB Rows 5x5+5 @75lbs
First barbell "workout" in almost 3 years. Starting light.
Monday: (E)30 minutes rucking @ 80lbs + Fighter Pullups - didn't think to measure distance. Will begin doing that going forward.
Tuesday; (E) 30 minutes rucking @ 80lbs + Fighter Pullups
Wednesday: Max Strength (75)% OHP - 5x5 @ 95; SQ - 5x5 @185; DL- 1x5 @ 240; FIgher Pull Ups
Thursday: Recovery - Hip Should Moblity Drills, Static Stretching
Friday: 30 LSS on Airdyne (ice storm)
Saturday: REST
Last edited by Sasquatch on Mon Dec 12, 2016 2:20 pm, edited 1 time in total.
Re: The Sasquatch Project
Hey man how were your results with Kettlebell Strong? I was doing a bit of reading on it awhile back, but there didnt seem to be to much out there on it. Sounded like a good program if you ever in a situation where you couldnt get to a gym for awhile.
Re: The Sasquatch Project
It's a good program for increasing the size bells you can train with. 100% as advertised in that regard. Like most minimalist programs, it gets really monotonous after a while.KS-90 wrote:Hey man how were your results with Kettlebell Strong? I was doing a bit of reading on it awhile back, but there didnt seem to be to much out there on it. Sounded like a good program if you ever in a situation where you couldnt get to a gym for awhile.
Week 2 Day 1
W2 D1: Max Strength (80%)
Squats: 5x5 @ 200
OHP: 5x5 @ 115
Pullups: 25 total reps performed in sets of 1-2 through out workout. (fighter pullup plan is too much volume for my elbows at this point.)
Extras:
DB Bench - 3x8+8@75
DB Row - 3x8@60
Notes: Weights are really light. Can't wait to retest at the end of BB cycle. It feels very good to be back in a gym performing Barbell lifts again.
Squats: 5x5 @ 200
OHP: 5x5 @ 115
Pullups: 25 total reps performed in sets of 1-2 through out workout. (fighter pullup plan is too much volume for my elbows at this point.)
Extras:
DB Bench - 3x8+8@75
DB Row - 3x8@60
Notes: Weights are really light. Can't wait to retest at the end of BB cycle. It feels very good to be back in a gym performing Barbell lifts again.
Re: The Sasquatch Project
Welcome mate.
I like the rucking in place of running. Is there any major reason you have chosen that as your main form of LSD?
Good job on the light start with the barbells. Give it a couple cycles and you will be outdoing all your lifts from 3 years ago.
I like the rucking in place of running. Is there any major reason you have chosen that as your main form of LSD?
Good job on the light start with the barbells. Give it a couple cycles and you will be outdoing all your lifts from 3 years ago.
Re: The Sasquatch Project
Thanks for the encouragement!Maxrip13 wrote:Welcome mate.
I like the rucking in place of running. Is there any major reason you have chosen that as your main form of LSD?
Good job on the light start with the barbells. Give it a couple cycles and you will be outdoing all your lifts from 3 years ago.
I actually enjoy rucking and I know myself well enough to realize that adherence to a running program would be much more of a challenge for me. The weather has been shit here over the last week, so I have been doing some LSS on my airdyne.