At last
Someone actually timed the fucking circuit!
Well in mate. 2 x 50 will be a fucking birthday present
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Damn right. I needed a “goal” to keep me moving at a good clip and as a reference for other S/E circuits. And, yes, the 2x50 and even the 7 mile run on Sunday will be like a walk in the park after 3x50 and 10 miles these last few days. Can’t wait to add maximal strength and HIC next week.
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1/20/2021
BB Week 5
5.14 mile run at 9:13 pace.
Easy stuff today.
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1/21/2021
Week 5, base building. LSS run, 2nd of the week.
5.01 mile run at 9:30 pace.
10 8, 6, 4, 2, 2, L-sit chin ups matched with ring dips.
Notes: Another easy run today. Got in some bodyweight work before the run.
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Killing it you old bastard 
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1/22/2021
Week 5, Day 5 of Base Building. S/E 2x50
2 rounds of:
50 KB swings (36 KG; 80 lbs)
50 push ups
50 inverted ring rows
50 goblet squats (22 KG bell; 50 lbs)
50 ab wheel roll outs
50 band pull aparts
Total time: 30:09
Notes: While not nearly as brutal as the 3x50 day, this is still a challenge for sure. Set a goal of 30 minutes and came pretty damn close. I have really seen some gains in muscular endurance during this time, but I won’t lie: I’m glad to wrap up my last S/E day of base building and move on to maximal strength work next week.
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Only a wrong ‘un would think otherwise mate
Proud of you man👍
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1/23/2021
Week 5, Day 6 of Base Building. Recovery day.
Got in 6.6 miles of walking (including a scenic 3 mile hike at the base of the Santa Cruz mountains).
Some easy work: zercher shrugs (3x10 with 155 lbs) and neck harness (3x25 with 50 lbs).
Notes: I was reading about zercher shrugs and just felt like trying them while I was outside in the garage. I love everything zercher, and these did feel pretty good. Saw my neck harness lying around so decided to strap it on with some weight and nod for a while. Kept it light and non-strenuous. Salmon and steak for lunch and dinner, so I’ll be ready to hit the trail for a 7-miler come the morning.
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1/24/2021
Week 5, last workout of the week. LSS Run
7.03 miles at 9:09 min/mile pace
Later: 10, 8, 6, 4, 2 L-sit chins matched with ring dips. A bit of neck work flexion, too.
Notes: I had this day as a semi-finish line in my mind since starting. Starting next week, I drop down to 1 run per week and replace S/E with more traditional strength workouts. Can’t wait!
The runs are insanely easy now. I’ve run a decent amount before, but really can’t believe how a 7-miler at a 9 min/mile pace is just such a breeze. Especially considering that I’ve been essentially unable to run all year due to my nerve injury.
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Question: When doing maximum strength days in TB, do you do anything at all between working sets? I know the book says take at least two minutes between working sets at a minimum. I’m so used to 531 and always following a barbell set with an assistance (usually chins, rows, or dips) that I don’t know what I’ll do with myself just doing straight sets. Any thoughts or advice?
For the last 3 weeks of the Base Building phase, I’ll be using a cluster of: OHP, back squats, weighted pull ups, a DL once a week.
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I usually superset ohp and wpu mate due to time constraints more than anything else mate
If I have the whole gym to myself I’ll do all 3 in circuit fashion, especially at the start of the cycle as the weights are lighter
Personally I would do whatever my recovery allows. If you want to do chins between sets then have at it!
Remember this is just Base Building. Don’t lose sight of that
Take a week off after BB as well. That’s definitely something I would recommend
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1/26/2021
Week 6 of Base Building, First workout.
Maximum Strength Day.
Cluster: Back Squat, OHP, weighted pull ups
Setting percentages based on a TM of using 95% of estimated 1RMs: BSQ = 315 lbs; OHP = 160 lbs; WPUs = 285 lbs (body weight +110 lbs)
75% day:
3x5 Back squats at 225 lbs
5x5 OHP at 115 lbs
5x5 Weighted pullups at 210 lbs (BW+35 lbs)
Ended with 50 KB swings (36 KG) in sets of 10, 15, 10, 15, matched with 50 push ups.
Notes: Wow, it felt soooo good to move some weight again. Everything went up smoothly and crisply. I supersetted the OHP with WPUs, giving myself about 90s between the exercises. It took about 40-42 minutes, not counting a 10-15 minute warmup/mobility.
@ChongLordUno, @kleinhound, let me know if you have any pointers or feedback. I was planning on 100 swings at the end, but thought I should first see how I recover from this. Isn’t someone else on this forum running TB? I couldn’t remember who, but wanted to check out their log.
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Hey brother,
Same plan but switch front squats for me. Not running a percentage for weeks 6/7/8 but just working up and finding a comfortable training max for me.
I see no issue w 50-100 swings.
My plan is comfortably build to 50 unbroken reps, and then work my way up from there but trying to only do one set
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Looks good to me champ.
Personally I would stick to the letter in BB. Purely because it would give me a better idea of how effective the program is stand alone. Any BB after that is fair game with regards to experimentation. You should run BB once a year IMO.
In saying that, I have been adding tweaks into my first couple of MP blocks as I need the intensity, purely to keep the voices in my head happy.
@cisco_red is running TB in his blog
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I got 84 today doing some 2 minute KB challenge
I’ll fire it up in my log and tag you in
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1/27/2021
Base building Week 6, Day 2. HIC
Adapting an HIC from TB2 to an Airdyne and garage:
3 rounds of:
10 burpees
3 min airdyne at 50+ RPM (fast jog equivalent)
5 burpees
1.5 min airdyne at 60+ RPM (fast run equivalent)
Rest 2.5 minutes
Total time = 22:30
Grip/core work (my own concoction):
3 rounds of:
10 fat grip reverse barbell curls at 65 lbs
5 standing ab wheels
On last round, get 10 extra reps of each with less weight (curls) or kneeling (roll outs).
Total workout time = ~35 minutes.
Notes: Fun! Mostly because it’s not a long run or S/E workout, but mentally pretty easy to do because the reps were pretty low and the time on the Airdyne was pretty short each bout. Worked hard, for sure, but felt good afterwards. I’ve been sticking with Pavel’s S&S warm up: prying KB goblet squats, bridges, and KB halos. Really efficient. Also I throw in some light calisthenics between his moves.
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1/28/2021
Base Building, Week 6, Day 3
Recovery day
20 minutes yoga following a youtube guy named Tim.
10 min easy pace Airdyne
Superset of KB shrugs, side bends, and neck harness. 3 rounds, using 36 KG bell and 50 lbs for neck.
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1/29/2021
Week 6 of Base Building, 4th workout
Maximum Strength Day.
75% day:
3x5 Back squats at 225 lbs
5x5 OHP at 115 lbs
5x5 Weighted pullups at 210 lbs (BW+35 lbs)
1x5 DL at 275 lbs
Total time = 42 minutes
Notes: First time a DL’ed in a while. I had planned on maybe getting some swings in at the end, but figured I’ll get those tomorrow with my conditioning and the workout was getting long enough as it was. Weight went up easy. Next week I creep it up to 80% of my TM.
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You’re a machine mate. TB fits you like a glove
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No doubt, my friend. It’s really just what I needed.
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