We all need to cut loose once in a while @antiquity compadre. Sounds like you have a good weekend my man
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3/24/2021
HIC at track:
800 m jog, 400 m sprint, 800 m jog, 400 m sprint, 400 m jog, 200 m sprint, 400 m jog, 200 m sprint.
Rest 90s, then 50 unbroken push ups.
Later in garage:
100 reps neck harness (50 lbs) (sets of 40, 35, 25)
36 reps towels curls with KB dangling (3x12)
36 banded face pulls (3x12)
Notes: Took me 18:04 to finish the running part, pretty identical to last time. I like this HIC, as it’s more doable compared to some that are sprint-rest-sprint. Also, first time doing towel curls. Really feel them in the forearms and grip.
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3/25/2021
Operator Wave 2 (5/9)
Mobility, warm ups, 10 med ball throws
BSQ: 245 lbs; 5x5
OHP: 125 lbs; 4x5
S/S: some KB halos, face pulls, HLR
Weight vest (40 lb) circuit:
5 rounds: 10 push ups, 5 ring pull ups, 10 (5e) KB snatches (18 KG bell)
Total time: 55 min.
Notes: Not too bad.
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Are you sure you aren’t British?
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He’s British in spirit
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I do like pints. Although I do prefer a proper American-style pale ale.
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Sometimes I think I plan my exercise selection based on how easy it will be to type in my log here. I might think “I should wave the weights” then I realize that would complicate things by requiring me to enter several lines of text. That’s why I like 531 and TB. Easy to type what you did.
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I have simple workouts that are easy to log, unfortunately, no one understands my logging style @dagill2
3/26/2021
HIC at track:
200m sprint, rest 30s; 200m sprint, rest 30s; 200m sprint
Rest 3 min. Repeat a total of 4 times.
Notes: This one sneaks up on you. By the third sprint of each cycle, I’m really sucking wind. Kept a decent pace throughout, though. Gonna try to get in some neck, grip work later this evening.
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how fo you pace these workouts. I’d imagine going all out each sprint is a very bad idea
It’s a bit trial and error, because each one is different (there is a set of them to choose from in the Tactical Barbell 2 book). I try to repeat the same one 3x, and do it a bit better each time. This one is tough because I can almost sprint them, but not quite or I’m too winded by the third one. My main goal is just to push hard without killing/injuring myself, but also leave a bit in the tank so I can keep coming back each day.
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Some seriously impressive work here in your HIC running sessions. Very interested to see what you could do with a flat out 400m or 800m time trial. I did 62secs and 2.21. Aged mid 30s. And I did not work as hard as you.
Never heard of tactical barbell till i came to this site. Like the look of this running version. Alternating strength with quality runs is what I try to work towards.
To me, competetive sport is what its all about.
I may try that on my “recovery week”. I’d be interested in these times as well.
TB is essentially a flexible minimalist 531 program with a conditioning protocol that is spelled out. I love both the ability to adjust the strength while choosing from specific conditioning workouts.
Thanks for the TB explanation. Especially the strength side. Thats where I am struggling.
My best running times are 25 years in the past but I still crack on in masters competitions, play racquets sports etc.
I have been trying to finally do some proper strength work to fight off the effects of ageing. Have played around with weights for years but never very seriously.
I read some people that recommend deadlifts for sprinting, or squats or cleans. Chris Thib has some good experience with bobsledders and 60m running types using olympic lifts. But that is elite short sprinting. I find that deadlifts kill my lower back for other sports. Cleans feel like an injury waiting to happen.
Whats your experience with lifting within TB ?
Does any part of the 531 version within TB particulalrly suit your running model.
I was apprehensive, because it is higher frequency of lifts, lower reps, and higher weights compared to 531. Main differences are that DL are very low volume (I do only a single working set per week), and weighted pull ups are common as “main lift”. I actually feel much fresher than doing BBB programs of 531. Even though the weights were lighter, doing those 5x10 sets would wipe me out. Also I don’t do well with high volume deadlifting because it just takes too much out of me. I’m in my late 40’s, and need to consider recovery. I also like to play/do other activities and don’t want lifting to interfere.
I suggest getting TB1 (strength) and TB2 (conditioning). It has a “base building” phase that lasts 8 weeks, focusing on endurance, both cardio and strengh-wise. Then, you transition into a lifting/conditioning program and there are lots of options. The most common is 3x-week of maximal strength week, and 3x a week of high intensity track-type workouts (200, 400s, 800s). Options exist to do swap some of these out for steady state cardio if that’s the preference.
I’m about 3 months in at this point. Feeling good so far!
Thanks for the help. TB1 (strength) looks like what I need to look at.
fyi this is what my current weeks training looks like
M 30 min run aerobic base. 10mins agility/quickness, 5 pace accelerations backwards/forwards/sideways body weight.
T Strength
W 6x130 long speed endurance. 2 min recoveries
T Strength
F 10x200 aerobic VO2. 1 min recovery.
S Rest
S Rest or 6x80m short speed endurance. 2 min recoveries.
All runs on grass. Distances approx. Mostly avoid running on consecutive days.M W F sessions critical, S optional. Once gyms open may substitute bike/rower for M or F aerobic work.
This will get me to competetive level on a tennis court and possible 200/400 track races.
Strength : Gym closed so cycles through this stuff : bodyweight - press up/pike press up, plank/side plank, sit bups, dead bugs, squat, lunge.
Dumbells, dynamic stuff, DB clean, DB push press, DB thrusters.
I need to move from this into the right sort of athletic work.
Ps early 60s now, age no longer measured in years but by the fact I have been covid jabbed already
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3/27/2021
Operator Wave 2 (6/9)
Mobility, warm ups, 10 med ball throws
BSQ: 245 lbs; 2x5
OHP: 125 lbs; 5x5
WPUs: BW+50 lbs; 5x5
DL: 325 lbs; 1x5
KB swings: 44 KG; 75 swings
Notes: Another day in the garage.
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3/28/2021
LISS run.
7.2 miles at a 8’37" pace.
Notes: Lots of energy for this one. Unplanned carbo loading this weekend.
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3/30/2021
Operator Wave 2 (7/9)
Mobility, warm up, MB throws
BSQ: 275 lbs; 4x3
OHP: 135 lbs; 5x3
S/S assorted HLR, pull aparts
WV circuit: 40 lbs vest; 5 rounds:
10 push ups
5 pull ups
10 KB snatches (18 KG)
Notes: Nothing fancy. Got it done a bit quicker, too. Took about 50 min.
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3/31/2021
Mobility/warm up: Pavel’s KB sequence of prying squats, halos, and bridges.
HIC at track:
800 m jog, 400 m sprint, 800 m jog, 400 m sprint, 400 m jog, 200 m sprint, 400 m jog, 200 m sprint.
Rest 90s, then 50 unbroken push ups.
Notes: Did this at 9 am. Earlier than I’d prefer but my schedule has changed to a late morning class.
Also did this yesterday before dinner.
100 Kroc rows with 135 lbs (sets of 25).
Will get something in later today, as well. Reverse curls, neck work is the plan.
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