BOO and BOO2 are the two HICs I run as well. Love/hate them both. Follow BOO2 with Progressive grip circuit for a jolly old day at the track.
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2/02/2021
Week 7 of Base Building, Day 4.
Maximal Strength
3x5 Back squats @ 245 lbs
5x5 OHP @ 125 lbs
5x5 Weighted pull ups @ BW + 50 lbs
1x5 DL @ 315 lbs
Total time = 46 min
Notes: Just another day grinding away at it. Sets felt good. Definitely challenging by the end to hit the 1x5 DL after all the other work. Also, the 46 min doesn’t count a ~10+ min warm up (airdyne/calisthenics), so pushing an hour on these and that’s with minimal rest if you go by the book. Not complaining, just noting that’s how it is. Certainly no time/energy left for “extra” stuff like swings, etc… on the DL day. I also keep in the pull ups on this day, but in the book he take them out. Once I move past the BB phase I’ll give that a try.
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I’ve found so far that if I superset the OHP/chins it cuts down A LOT of time.
Also helps that I’m just using the one barbell so no changing stations etc. Just swap a few plates
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That’s what I’m doing. I’m still taking at least 1 -1.5 minutes between them, in an effort to follow TB’s protocol. I think my problem is I take a while to warm up on squats. Even after my light 10 minutes general warm up (airdyne, mobility), I spent 10-12 additional minutes on warm up sets before my first working set. I should knock this off.
Today I did as my BSQ warmup: 5 KG goblet squats (22 KG), 5 KG goblet (36 KG), moved on to barbell … 5 BSQ at 155 lbs, 5 faster at 155, 3 at 205, 2 at 225, 1 at 275 (an over-warm up), then 3x5 at 245 lbs. Writing this out makes it seem a bit crazy. I think I am still in the 531 mode of doing several sets before your heaviest set(s) of the day.
Yeah that makes sense. Riding to the gym warms my legs up a lot, plus way less weight on front squats so I can dive right in is a time saver!
Are you boys going to take a week off after BB or go straight into OP?
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Yeah don’t sweat it, 1 hour for a pure strength workout, especially full body, is nothing lol
I agree with @kleinhound this superset is a good idea.
Doesn’t seem crazy. Squat needs warming-up! Maybe skip the potentiaion over warm-up and one of the 155 sets
Personally I do: bar x 20, 90 x 12, 135 x 6, 175 x 3, 225 x 2, 245 x 1, 265 x 1, then sets (if it’s 290)
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I’ll probably run straight in to it I reckon mate
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I was thinking of a splitting the difference. I was going to take half a week, and move my week to “start” on a Thursday. That way, my day off will fall on a Wed which fits my schedule better.
@kleinhound What cluster are you using for OP? I’m going for Bench, Zercher squat, Weighted pull ups, and +1 DL. (currently doing BSQ, OHP, and WPUs).
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Good thoughts. After doing a Pavel program I really like the paused/prying KB squats as part of the warm up. I think skipping one of the 155’s and going without the over-warmup is solid advice. This week is 275 lbs, and I definitely need to get warmed up properly for those.
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2/06/2021
W7D5 of Basebuilding
BOO:
30 KB swings (22 KG)
800 m fast run
rest 2.5 minutes
5 rounds
Progressive grip circuit with 25 lb DBs:
100 m Farmer’s walk
10 hammer curls
100 m Farmer’s walk
10 shoulder presses (sweet Jesus, these were a nice break on the grip)
100m Farmer’s walk
10 shrugs
100m Farmer’s walk
10 hammer curls.
I never set the weights down once! Woohooo!
Notes: This was an awesome workout. Sunny and nice, lots of activity at the track, and I performed much better than the first time I did this on both the BOO and grip circuit. Gonna have some afternoon beers to celebrate a friend’s BDay, so had to put some work in.
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Gonna stick with OHP/Front Squat/Weighted chins and retest my dead and bench after the cycle and see where it’s at
Trying to pick the bar from the floor on both OHP and FS for as long as possible. Also saves me time with only needing to set up one spot which is a plus
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I’m tempted to throw a clean and press into one of my blocks
I’m sure @T3hPwnisher swears it’s one of the premier mass builders
Having it as a GOAL is a good mass vector, but the movement itself isn’t particularly special. But especially effective goal when it comes to odd objects.
I’m with @aldebaran - your squat warm-up looks reasonable to me. If you feel good before, during, and after squatting; if you continue building strength/mass; if you’re staying healthy; the warm-up is doing its job.
2/07/2021
W7D6, Base building
Up on the docket: LSS run.
5.07 mile run.
Okay, this was a tough one. I had an afternoon/evening of drinking beers with friends yesterday, and it was our first gathering (outdoors, of course) in a while. So, very slow morning for me. I kept thinking after a couple miles, I’d suddenly feel great but in truth the entire run was slog. Glad I did it though. Now, a bit of work and Super Bowl Sunday. Go Chiefs!!
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How did those chiefs work out for you @antiquity my man?
On a serious note, Tactical Barbell 3 is in the works 
Those Chiefs suck! (I’m actually an Eagles fan, but they were really bad this year).
I just ordered the Ageless Athlete from the TB series. Sometimes I would like to pretend I’m still 25, but I have heard it has some great insight into sustaining an intense training program and not getting injured.
What will TB3 be? New variations on strength and conditioning?
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2/02/2021
W8D1, BB
Maximal Strength
5x3 Back squats @ 275 lbs
5x3 OHP @ 135 lbs
5x3 Weighted pull ups @ BW + 63 lbs
Finished with: 50 KB swings, 10 pull ups, 15 OHP, 25 push ups
Total time = 44 min
Notes: The sets of 3 are mentally pretty easy, and the weight selection has felt on spot for this phase. I am starting to monitor my elbows, as they have a tendency to ache if I go overboard on weighted pull ups. If so, I many use weighted inverted rows as a main lift on the next phase, and just get in plenty of BW pull ups as part of conditioning.
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