I think it delves more into periodisation and block programming. There’s a post about it in the tactical barbell Reddit .
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2/10/2021
W8D2, BB
HIC:
10 burpees, 800m run
5 burpees 400m faster run
rest 2.5 min.
Complete 3 rounds.
Total time ~24 min or so.
Later: Zercher shrugs/holds. Neck flexion. 3 rounds of each.
Notes: As always, the track workouts kick my ass. It does make me feel more athletic and all, running around a track a dropping down to do burpees. The light at the end of the tunnel of Base Building is glaring, with only a few more workouts. It’s been fun, but I’ll be glad to see in the rearview mirror.
I picked up the Tactical Barbell Ageless Athlete book, and I highly recommend it. At first when I learned of it I had no interest in it, and assumed it was an older person teaching us how to tone down our workouts to better suit our age. But I learned more about it, and it’s the exact opposite. The author is in his mid-40’s, and is a monster. At 40, he ran a sub-5 minute mile, while being able to DL 600 lbs, squat 500, and bench 350. The book is focused on how to sustain these types of feats as the years go by. Because it’s focused on TB and part of the series, it is directly tied to using the TB templates of strength and conditioning and devising long term plans that will keep you strong while also being smarter about training. I will use some of his tweaks and suggestions when I run Operator+Black starting next week.
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@antiquity @kleinhound the running envy is deep here man.
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2/11/2021
W8D3, BB
Recovery day, so an easy Fobbit
First: Mobility circuit ala Pavel’s S&S: 3 rounds of prying, paused goblet squats, bridges, and halos.
20 minutes of:
20 KB swings (22 KG bell)
2 min Airdyne
10e arm KB snatches (16 KG bell)
2 min Airdyne
Notes: I love this workout. The Airdyne is not done hard (as per instructions in TB2), and since it’s a recovery day I use lighter KBs. Enough to get me loose and feel the work, but leaves me feeling good and energized. My take on the recovery day is that I should feel better and recharged afterwards than if I hadn’t done it at all.
@kleinhound @ChongLordUno : Been planning my continuation of Black + Operator, and will make a few adjustments after reading Ageless Athlete. Thinking this (which would start next Thursday):
Cluster: BP, BSQ, WPU’s (was going to do zercher squats, but think I’ll use a tried-and-true BSQ). Follow with swings or carries.
HICs: Apex hills, heavy bag resets, and 600m resets. Keep these the same for the first three weeks. Do a grip circuit or plank/shank once or twice a week.
E: Every other week replace the heavy bag with a 4-6 mile run.
DL’s. Work up to just a triple for the week’s percentage 1x a week, and do this in place of WPU’s. With so many swings and BSQ’s I want to go real easy on the DL’s.
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Looks good @antiquity mate
That’s a classic cluster re weights. I’ve been doing the WPU for the last 2 months and my back has exploded in size.
I think you’re in for a shock at the mass you’ll lay with this cluster, especially if you bump it up to 4/5 sets. BP and WPU is some magical mass gains when performed frequently.
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I will probably check out Ageless Athlete as well, being in my mid 40s. Is it more strategies to utilize when running existing TB templates or are there separate templates altogether, if you don’t mind me asking?
It is more the former. The author gives some really good advice on how to layout your plans, how to incorporate tweaks, specific strategies he has used, and overall advice on long term training at a very high level. I am really glad to have it before starting my continuation sense I’m wrapping up BB in a few days. I would say it’s both inspiring and useful, like getting advice from someone that has run TB long term and has attained high levels of success with the template.
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Appreciate that. I’m finishing BB tomorrow but won’t be starting my continuation until Tuesday. So I think I’ll read it over the weekend.
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You’ve persuaded me to buy Ageless Athlete @antiquity mate.
Long may the TB train continue
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2/11/2021
W8D4, BB
Maximal Strength
BSQ, 275 lbs: 3x3
OHP, 137.5 lbs: 3x5
WPU’s, +63 lbs: 3x5
DL, 355 lbs: 1x2
60 KB swings, 28 KG bell.
Total time = 58 min.
Notes: Took a bit longer than expected, but got it done. Pushed the OHP and WPUs because I’ll have nearly a week off until my next maximal strength session and it will be at the lighter weights to start a new cycle. I’ll start dropping the WPU’s on DL day when I run Operator, but with only 2x strength work / week I kept them in now.
Thinking of adding to my KB collection. Now that I’ve gotten into them, I have a mental problem having some really nice ones and some crappy, department store ones. Any advice on sizes? @ChongLordUno @kleinhound: what sizes do you have? My heaviest is 36 KG but thinking of adding the beast just to work up to a few swings and eventually add more, and also for Farmer’s walks. I also want to replace my 28 KG bell and add an 18 KG bell for snatches, halos, prying squats, and overhead walks.
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Do it. Allow me to live vicariously. I’ve always talked myself down from buying one.
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I don’t own any, just use the ones at the gym lol. Of course I’ll say get the heaviest one you can find/afford
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Ader Premier Monster Kettlebell- (92kg) Ader Premier Monster Kettlebell- (92kg) : Amazon.co.uk: Sports & Outdoors
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I have 2 16s, a 24 and a 28. Haven’t considered adding to the family as prices are a bit out there at the moment.
That would be useful for my warmups. Too bad it’s out of stock! 
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I have a 36 KB which is a nice size for 2-handed swings, along with a few lighter ones. On one hand, they are expensive especially if you get the nicer ones. On the other hand, they’ll last forever and get a lot of use (unless I listen at @dagill2 and get one that I cannot lift in this lifetime).
2/12/2021
W8D5, BB
At the track:
30 swings (22 KG bell), 800 m run.
Rest 2.5 minutes. Do 5x.
~30 min total.
Grip work:
0.25 mile farmer’s walk with 25 lb DBs. Every 100 yards, do one of the following: 10 curls, 10 shrugs, 10 presses, 10 curls.
~6 min
Notes: The grip work is really getting easy. The swings/ runs weren’t bad. Looking forward to switching up my HICs when I start my continuation phase. The plan will be to change it up every 3-week block.
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Nearly over now @antiquity mate.
It’s been emotional
2/12/2021
W8D6, BB AKA: THE FINAL WORKOUT OF BASE BUILDING
AM: 7.02 mile run @ 8:43 min/mile pace
PM: Easy garage work DJ-style (10-5-10 reps, with the first one really light, and the final being ~10 rep max weight): pull ups, OHP, fat gripz curls, side bends
Notes: WOOHOOO! Finished this thing! Taking a few days either off or easy, and starting Operator+Black on Thursday. Thanks for all the support, guys!
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Just bought 4 new KB’s: 18, 22, 28, and 44 KG. This will give up my 22 and 28 sizes, and add to my top weight at 44. Also, the 18 will be great for snatches and replace the cheap 16 KG one I have from a department store. I am officially a KB snob.
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