Hey guys, just finished the first week of my second block of Operator and thought I'd start a log.
I'm not military or anything like it but the principals of TB really resonated with me. I'm 39 years old and fairly injury prone so sub maximal lifting seems to be the way forward, and I'm not far off my old PRs already. I really enjoyed my first block so I think I'm gonna stick with this for a while. My first block was squat, bench and Rows (couldn't do pullups due to tendonitis) with deadlifts 1 x per week.
Progress:
Squat 1rm went from 127kg (279) to 150kg (330)
Bench press 1rm went from 100kg (220) to 108kg (238)
Deadlift 1rm went from 170kg (374) to 180kg (396)
I have lifted heavier in the last couple of years so bound to be some muscle memory in there.
The block I've just started is squat, OHP/Bench/OHP, neutral grip pullups with deadlifts on Friday. So I'll be hitting OHP Mon and Fri and Benching Weds... my OHP is weak as f**k! I need to get more consistent with my conditioning too. My main sports are Karate and obstacle racing... probably starting BJJ fairly soon too.
Week 1
Lifting
Squat - 105kg (231) - 5x5
OHP (Mon & Fri) - 45kg (99) - 5x5
Bench (Weds) - 75kg (165) - 5x5
NG pullups - bodyweight 93kg (205) - 5x5
Deadlift (Fri) - 160kg (352) - 1x3
Conditioning
Tues - 1.5 mile run in 12m 9s (terrible I know)
Thurs - 2 mile trail run in 19m 7s
Didn't manage any endurance this week but I'll be on it ASAP.
Berserker's log
Re: Berserker's log
Week 2
Lifting
Squat - 117.5kg (259) - 4x5
OHP (Mon) - 52.5kg (116) - 4x5
Bench (Weds) - 85kg (187) - 4x5
NG pullups - bodyweight 93kg (205) - 5x5
Conditioning
Tues - 2 mile trail run with several hills - 19m 2s
Was hit with a mysterious bug on Thursday so didn't get any more training done for the week.
Lifting
Squat - 117.5kg (259) - 4x5
OHP (Mon) - 52.5kg (116) - 4x5
Bench (Weds) - 85kg (187) - 4x5
NG pullups - bodyweight 93kg (205) - 5x5
Conditioning
Tues - 2 mile trail run with several hills - 19m 2s
Was hit with a mysterious bug on Thursday so didn't get any more training done for the week.
Re: Berserker's log
Week 3
17th June
Squat - 132.5kg (292) - 4x3
OHP - 57.5 (127) - 4x3
NG pullups - 6 x 4
The OHP seems to be really aggravating my bicep tendonitis in the bottom position so I think I'm gonna switch back to just benching for the rest of the block.
I also realise I only have 4 weeks until my next Spartan race so my conditioning will be pretty much just running for a while. Just hoping my bicep heals in time or all the rope and wall climbs are gonna suck!
17th June
Squat - 132.5kg (292) - 4x3
OHP - 57.5 (127) - 4x3
NG pullups - 6 x 4
The OHP seems to be really aggravating my bicep tendonitis in the bottom position so I think I'm gonna switch back to just benching for the rest of the block.
I also realise I only have 4 weeks until my next Spartan race so my conditioning will be pretty much just running for a while. Just hoping my bicep heals in time or all the rope and wall climbs are gonna suck!
Re: Berserker's log
18th June
3 mile road run - 26m 47s
19th June
Squat - 132.5kg (292) - 4x3
Bench press - 97.5kg (215) - 4x3
NG pullups - 6 x 4
Change of plan!
I'm handling the weights no problem but by the end of each week I'm beat up. My work capacity just isn't good enough so I've decided to end this block and run base building like I should have in the first place. 3 weeks until an 8 mile Spartan race so the extra conditioning will help.
3 mile road run - 26m 47s
19th June
Squat - 132.5kg (292) - 4x3
Bench press - 97.5kg (215) - 4x3
NG pullups - 6 x 4
Change of plan!
I'm handling the weights no problem but by the end of each week I'm beat up. My work capacity just isn't good enough so I've decided to end this block and run base building like I should have in the first place. 3 weeks until an 8 mile Spartan race so the extra conditioning will help.