3/01/2021
Operator Wave 1 (6/9)
BSQ: 227.5 lbs; 3x6
BP: 215 lbs; 5x5
DL: 300 lbs; 1x5
KB swings: 44 kg (97 lbs); 4x20 swings
Misc: scattered in ~30 ring pull ups and ~30 HLR throughout.
Total time = 50 min
Notes: Felt really good! I was pleasantly surprised by my swings, since this was the first time using this size bell. Very doable at that rep range, but obviously a new challenge to my grip and power. One of those days where the weights felt almost too light. I guess that means the program’s working!
3 Likes
3/02/2021
HIC day
Stength/Endurance ladders
As fast as possible:
400m run, 40s rest; 300m run, 30s rest; 200m run; 20s rest; 100m run. Rest 1.5 min
Go back up the ladder.
Total time ~ 10:50
Pre-run: neck work, mobility, easy calisthenics.
Notes: This sucked way worse than I remembered. Really sucking wind on the way back up the ladder. Time was moving really fast during the short breaks. Got the first 400m in 1:15, which is good (5 min/mile pace) but probably not smart for a workout like this with such minimal rest. At least it’s over fast, and tomorrow’s my off day.
3 Likes
3/04/2021
Operator Wave 1 (7/9).
BSQ: 255 lbs; 5x4
BP: 235 lbs; 4x3
WPUs: BW+50 lbs; 4x4
KB swings: 44 kg (97 lbs); 5x20 swings
Total time = 56 min
Notes: The squats felt really light, and I haven’t been squatting anything heavy in a quite some time. I went by feel on the other lifts, and I’m really being careful with not grinding out extra reps on BP. I’ve learned from experience that I’m prone to aggravating my shoulder if I’m not smart. The WPU’s felt good, and sets of 4 seemed about right.
Some thoughts on these heavier swings. They’re both easier than I thought (sets of 20 aren’t bad), but tougher on my grip and inner thighs than I anticipated. The bigger size of the bells causes chafing similar to a long run. Don’t really know what to do about that. As for grip, I’ve been chalking up more between sets but that only does so much. Okay, enough complaining about my delicate skin.
3 Likes
3/05/2021
HIC workout at local Football field.
100 yard sprint followed by 20 KB swings (28 KG bell)
Repeat 10 times.
Notes: Started the sprint every two minutes, meaning I had to lightly jog back to the start and had ~20 sec to rest. Fun! Challenging but doable.
4 Likes
Crushing it @antiquity mate, crushing it
3 Likes
3/06/2021
Operator Wave 1 (8/9).
BSQ: 255 lbs; 4x4
BP: 235 lbs; 5x3
WPUs: BW+50 lbs; 5x4
With double 22 KG bells: 5 double KB front squats followed by a 30 yard farmer’s walk. 6 rounds. Mixed in 2x10 curls, 1x10 OHP, 1x10 shrugs between rounds.
Total time = 50 min or so.
Notes: Did a bit less on squats, a bit more on upper body. Added two rounds to the KB grip/squat finisher. Then ate a big Mexican food lunch.
4 Likes
3/07/2021
HIC workout
600m resets: run 600m, rest 3.5 min. Repeat 6 times.
Goal: keep pace under 6 min/mile for all six runs.
Did it! Beat the goal time each run. Had to push through it to keep the pace constant and fairly brisk, but not really a problem to reach the goal. In the past, I would do the first couple too fast, then lose focus and go over the time on a couple of the runs. Today, did a better job at a constant pace on each run, and was more in tune with times my effort was letting up.
Tonight: will do 3 rounds of neck harness work to keep that in the rotation.
6 Likes
3/08/2021
Operator Wave 1 (9/9).
BSQ: 255 lbs; 3x4
BP: 235 lbs; 5x3
WPUs: BW+50 lbs; 5x3
DL: 335 lbs; 1x3
KB Swings: 44 KG; 100 swings
Total time = 58 min or so.
Notes: Made it through one cycle of maximum strength work! I was wondering how I would hold up doing weighted pull ups, heavy bench, and low reps through out. Some observations about TB:
- I feel fresher than with most 531 templates I was running. Those 5x10 BBB sets are more taxing on me than heavier sets with lower reps.
- My elbows feel fine, even with all the weighted pull ups. I don’t know if it’s the lower reps, but they feel good.
- KB swings pair perfectly with barbell lifting. They are a great way to end a session.
- Sprints and faster, more intense conditioning also keeps me feeling fresher than long, drawn out runs. More fun, too.
I think I’ll keep the same cluster and just nudge up the TM. I’ll be finishing on last HIC tomorrow, then taking a few days away from barbells and HIC work to recover for the next cycle.
5 Likes
Been sooo hungry lately. I don’t know if it’s the workload catching up to me, but I’ve been constantly hungry.
Today:
Breakfast: 2 eggs, 1 banana, 1 spoonful of peanut butter, 1 scoop whey, 1 cup of blueberries.
Lunch (after workout): handful of spinach, bowl of plain yogurt, scoop of whey, 1 cup of blueberries, tuna sandwich (can of tuna, 2 slices Ezekiel, mayo, mustard, lettuce).
Snack: peanut butter honey on Ezekiel, apple.
Dinner: Salad with olive oil/vinegar, 3 pieces of chicken thighs, big helping of rice.
Dessert: dark chocolate (160 cals worth), Lara bar, spoonful of peanut butter.
Seems like a lot. I could still eat, but I’m packing it in for the night. My appetite has been like this for a few days now.
2 Likes
3/09/2021
HIC workout
Speed/Endurance ladders:
400m, 40s break, 300m, 30s break, 200m, 20s break, 100m. rest 90 sec.
Back up the ladder from the other direction.
Neck/core work: 3 rounds of standing 5 ab wheels and neck flexion.
Notes: This is the shortest and toughest of the workouts. Beat 11 min on the track, though, which was my goal. Really hard to find the right pace and mindset to bridge the gap between a fast run and a sprint.
Gonna switch out my HICs for the next cycle. Gotta say I’m glad to see this one go.
3 Likes
3/10/2021
Off day. Rode to work in my bike and got caught in a hail storm. I don’t pay CA house prices for this! I want it sunny and 75 every day.
Notes and updates:
I weighed 174 lbs this morning. That’s pretty much in my sweet-spot range, where I feel I can maintain it relatively easy, hold enough muscle, and am lean enough to be happy with the way I look. I find the 171 - 175 range is where I like to be, and I was up to the 185 - 188 range last summer when I was getting pretty fluffly.
What has been the result of my extra focus on conditioning? My resting heart rate average is now in the mid 40’s. Usually toward the upper end of that, though, like 47-48 bpm. My VO2 max (thanks apple watch) has averaged 47 for a while now, which is “excellent” for my age (and even above average for an 18-25 year old based on tables). Those track workouts will kick your ass.
My diet has returned to being more consistent. I don’t track macros or calories, but strive for consistency and whole foods. Fruits, veggies, meats, whole grains, and yogurt make up most of my calories. I find I can have ~1.5 splurges per week. For example, on Saturday afternoons I can crack a few beers, and let that flow into pizza or something similar for dinner. I can do a half version of something similar another day of the week.
I really like TB. Because it is so flexible and the strength is really just a bare bones 531, I can’t really see running anything else for a while. I’ve responded well to the minimalist strength work coupled with track work, and feel fresher and less beat up than other programs I have done.
I’ll be doing some rings and KB work for the next few days, along with endurance work. Then, I’ll move on to Wave 2 of Operator using, again, Squat, Bench, and Weighted Pull ups.
4 Likes
Actually weeping tears of pride and joy here
3 Likes
I think that 531, most of Dan Johns work and Tactical Barbell are pretty much singing from the same hymn sheet.
3 Likes
Thanks, man. I know you were singing the praises of TB from the outset, and I’ve been lucky to have your feedback and encouragement.
1 Like
Thanks @antiquity mate
If anything you inspired myself to hop back on the TB train and helped me focus
Onwards and upwards my man
1 Like
@antiquity @ChongLordUno out here being good sports and I’m just over here like
2 Likes
Just playing, you guys are both crushing it. Motivation personified lads
2 Likes
Haha @kleinhound mate I actually had a personalised tribute for you however you seemed to have disappeared??
Been a bit under the weather since the weekend my friend but hitting back
1 Like
I think that 531, most of Dan Johns work and Tactical Barbell are pretty much singing from the same hymn sheet.
Maybe on the strength side. I have not seen Dan John recommending the TB type of running, or any other type in fact. I think the TB running makes a lot of sense, has some similarities with 800m type training IMO.
