Hey dude are you working out of the first/OG tactical barbell book? I googled it and there’s a few different books in the series, I think the original is on the third edition now. Been thinking about picking it up and potentially running it over the winter.
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Tactical barbell book 2 volume 3 is what I’ve got, downloaded it on kindle a long time ago and then never utilized it like I should have
Edit: I lied, going off memory didn’t work well. It’s just called tactical Barbell 2 Conditioning, the strength book is the one of its 3rd edition
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I seriously thought I already replied to this, but maybe i was having some signal issue on the ship, happens now and then.
In terms of actually lifting the weight, I may slightly prefer iron, seems less “sticky” to the floor. But in terms of how impressive the weight looks? Cheap bumpers all the way lol
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Yeah I’d agree.
Also one thing I’ve noticed with gyms that have older iron plates is that the weight is wildly inconsistent lol
I’ll pick one plate up and think “huh this feels a little heavier” and then I’ll pick up another plate and think “why does this one feel lighter”
it’s very weird haha
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I went to this awesome gym in San Diego that had a TON of old weights, and they were all labeled with the actual weight. As in, a 45lb plate would have 42 or 47 written in white marker paint on the side so you knew wtf you actually had on the bar.
I loved that place
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Yeah the gym I go too does the same thing, not for all of them but most of them have the exact number in sharpie.
It’s also the only gym I’ve seen that has a monolift, I love that thing
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Work for today: base building week 5 day 5+6
Squat: 45x10, 135x5, 225x5, 260x5, 295x5, 330x5, 260x5, 260x5, 260x5
Bench: 135x5, 190x5, 190x5, 190x5, 190x5, 190x8
Face Pull: 4x20
Conditioning: 45min elliptical, 140±5 hr
Notes:
- squats felt terrible, gravity just turned up a bit today, not a fan. 330x5 was a freaking struggle.
- bench felt okay. Shoulder angry, but the weights moved well. Moved grip closer and slowed down my descent a lot, seems to help with pain.
- hitting this after an overnight, dead tired, so cut the accessory a little short to fit my conditioning in.
Alright, so let’s talk injury’s.
- not worried about shin splints. Feeling better already, just need to moderate running as I increase load. Going from no running to 3 hours a week was a bit ambitious. Going to tie in other conditioning options for a few weeks as I build my shins.
- I am worried about my right shoulder. I’ve had ongoing pain for 3 years now, just slowly getting worse over time. It’s started small, but I’ve ignored it I’m thinking that was a mistake, as over the past few months it’s become pretty severe. Have a PT appointment In a few weeks to get it checked out, but a quick convo with my ships PT at lunch has her suspecting a torn labrum…. Shit.
- a torn labrum actually would explain a lot though. The pain would make sense. My relative bench weakness compared to other lifts would make sense. A lot of accessory movements that kind of hurt would make sense. Incline feeling better than flat would make sense. Hmm. At least if it’s a torn labrum, I can fix it, then get back to it. May harass some of my Jan 31st goals, but I’m going to act like I’m not injured until proven otherwise.
- with the limiting running and shoulder issues, going to change up my last 3 weeks of base building. Essentially, adding in a 3rd lifting day, add a bit more work in if I’m going to be doing less taxing cardio than running.
Will make a plan and do the write up for that tomorrow
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Work for today: base building week 6 day 1
Box jumps: 5x3
Superset:
Fat bar Pullup: 6, +12.5x5, +12.5x5, +17.5x5, +17.5x5, +12.5x4, 6
Press: 95x5, 110x5, 125x5, 145x5, 115x12, 115x12, 115x5
Superset;
RDL: 185x6, 185x6, 185x6, 185x6
Slant board 2kb front squat: 26x8, 26x8, 26x8, 26x8
Db Inc bench: 60x12, 60x12, 60x5 (shoulder said no again)
Reverse peck deck: 70x20, 70x20, 70x18
Grip finisher: 3 rounds, second farmers walk on manual treadmill with 53lb KBs.
Notes:
- jumps and pull-ups moved well, press felt a bit off.
- full body, RDLs to strengthen posterior chain, slant board to bulletproof my knees. Doing all these raw. No shoes, sleeves, or belt. On the squats, full on calves pressing against hamstrings at the bottom, super extended ROM.
- going to end each lifting day with some type of targeted rear delt work, think it will help balance my shoulder girdle and maybe help with some of this pain.
- grip finished is something I saw this infantry buddy of mine do last week, wanted to try it for myself. Struggled more than I thought, less because of the farmers part and more the coordination piece of a manual treadmill. Not sure how I like it( but the shoulders and forearm definitely felt good from doing these. Lighter, longer distance farmers seem restorative.
- overall plan update to follow.
- AM weight: 212.1, pretty good since I’ve been stuffing my face like crazy, but with healthy foods, happy to be maintaining for now
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Alrighty, lifting plan moving forward.
- finishing last 3 weeks of base building, using some of the alternate cardio options to reduce stress on my knee, but still hitting the HIIC and endurance work outlined
- lifting 3x a week. Jumps/throws, then 531 for my main movement, a larger opposite body movement (ie, if it’s press day, I’ll do some Heavy lower body after), sticking with the 50-100 push pull legs that Wendler recommends, focusing on movement that I feel build joints and athleticism, not too worried about muscle size. Ending each workout with some targeted rear delts and upper back to baby my shoulder. Will throw in some curls/extensions/raises at the end on days time allows just for armor building purposes, but not really the priority
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Another member of the injured shoulder club.
Torn labrum is definitely a possibility for me. It’s been an issue for probably 5 months and getting worse, to the point that occasionally I’ll have an “incident” where it feels dislocated and is unusable for a while.
I’m going to seek professional help for mine, I hope you do too (you should have better resources than I do for that kind of thing) and let me know how it goes!
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Work for today: base building week 6 day 2
600m resets: 4 min rest between rounds
8.8mph
9.0
9.2
9.2
9.2
9.5
Notes:
- 600m sucks so much more than 400m, I wasn’t expecting that. This was very much not fun.
- the actual runs felt good. First time running faster than a slow jog in a long while, and it felt pretty natural, plus I didn’t have any shin splints which was a good sign.
- off topic, but @QuadQueen what’s your take on pickles? I had the munchies last night but didn’t want to eat junk food, ended up going through half a jar of dill chips lol.
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Week and a half until my medical appointment, so we’ll see what the doc has to say! Hopefully we both end up in the clear
You go!! Pickles - the dill ones with no added sugar, are totally good to go, as long as you don’t need to watch your sodium for any reason (and based on our conversation, you definitely don’t) - go wild!
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Fantastic. They seem like a great way to eat a decent sized snack while packing away…. Idk, like 25 calories total? Worth it lol. Only reason I was questioning was, I have no idea wtf they do to a cucumber to make it a pickle, which is why I thought to ask before I assumed it was good to go
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In short, add a shit ton of salt and vinegar and ferment the little suckers to make them more delicious. My mom makes the best dill pickles ever. If you, for any reason, make a pass through South Dakota, I will hook you up with some of my mom’s pickles and my dad’s beef - both are exceptional. (I might be biased, but free is free, right? lol).
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Work for today: base building week 6 day 3
Kneeling squat box jump (video below): 5x3
Squat: 135x5, 225x3, 240x5, 275x5, 315x5, 245x5, 245x5, 245x5
Paused CGBP with chains: 115+chainsx6, 115+chainsx6, 115+chainsx6, 115+chainsx6, 115+chainsx6
Superset:
Sandbag lunge: 85x10, 85x10, 85x10
Band pull apart: redx20, rx20, rx20
Superset:
Back raise: 25x12, 25x12
Ab wheel: 15, 15
Cybex chest support row: 110x12, 110x12, 110x12
Notes:
- squats moved alright, little more hinging than I’d like, but my legs are pretty shot from all the running on top of lifts
- CGBP moved well. Added a pause and chains to try to easy things up on the shoulder, focused on being explosive on my pressing, shorter rest periods. Felt good. No idea what the chains weigh, and purposely not trying to figure it out.
- took a video of the lunges to show what I mean by sandbag lunges. I finally realized why I hinge everything. I have ass for days. Never doing a glute bridge again, I’m a few booty blasters away from clapping when I run.
- tried some standing ab wheel, can almost get all the way down and then i just faceplate. Soon.
- finished with some machine rows. Light weight, high lat squeeze, working smarter not harder here.
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Work for today: base building week 6 day 4
3 mile run: 26:31
Notes:
- can definitely beat this. Ran the first two miles at a 9 minute pace, kept expecting to hit a wall that never came. Started to open up a bit near the end.
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Work for today: base building week 6 day 5
Plyometric hops: 80 total
Broad jump: 6 total, hitting about 7 feet
Deadlift: 135x5, 225x5, 285x5, 330x5, 370x5, 285x5, 285x5, 285x5
Superset:
Chin ups: 7, 7, 7, 7
Press: 135x6, 135x6, 135x6, 135x6
Slant board dual kb front squat: 35x10, 35x10, 35x10, 35x10
Superset:
Rope pushdown: 3x15
Rope hammer curl: 3x15
Reverse pec deck: 70x20, 70x16, 70x13
Kb farmers walks: 70lbsx240 feet, 70x240, 70x240, 70x240
Notes:
- the hops felt good, used to do those a lot when i played sports, think they help me feel lighter on my feet.
- always been terrible at broad jump. Just feels unnatural. Box jumps or vertical testing always felt better. Still, want to get this better, would like to hit around 8 feet.
- moving back to conventional deads instead of trap bar. I still think trap bar is a better move for athletics, but my schedules changed and I will be at sea a lot more than expected, and the ship doesn’t have trap bars, so going with what I can do consistently. Dropped my training max a lot, I find that my dead responds well to lighter weight moved FAST, and it definitely is less taxing on my running than grinding out slow heavy reps. Again, focusing on athletics vice powerlifting/muscle here.
- think I need to adjust the size of my lever belt, take it in a little. That’s awesome, because it’s looser than ever, but my bodyweight is 6lbs heavier than my low.
- I legitimately can’t remember the last time I did a chin up, it’s been pull-ups forever. But, I tend to severely neglect biceps work, so I thought throwing some of these into the weekly work would only be a benefit. A lot easier than I expected, though I definitely need to groove the movement a bit, felt very odd. Will keep these bodyweight only for the near future, don’t want to jack with my elbows as they already don’t like supination.
- these slant board front squats just feel amazing on my knees. No sleeves, no belt, ass to ankles, legs close together. Total quad isolation, but I think (based off no science that I actually know) that this helps strengthen my knee tendons. Really, these are just “better goblet squats” in my mind.
- I have an 80foot stretch for my farmers, so this is 2 turns each run, which is easily the hardest part. 240 feet in a dead straightaway would be a lot easier. This is longer than most farmers I’ve done, but I honestly didn’t feel like I got a lot out of the 50ish foot farmers I’ve done before, so it’s time to try a bit further and see if that jives better.
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Work for today; base building week 6 day 7
60 min elliptical, keeping heart rate around 140.
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Work for today: base building week 7 day 1
Bench: 45x10, 135x5, 185x1, 195x5, 195x5, 195x5, 195x5, 195x8
Squat: 135x5, 185x5; 225x3, 275x5, 315x3, 315x3, 315x3, 315x3, 315x3
Kroc row: 110x22
Superset:
Pull-ups: 4, 4, 4
Db inc bench: 70x10, 70x10, 70x5
Y raise: 10x15, 10x15, 10x15
Nautilus hip thrust: 270x10, 270x10, 270x10
Notes:
- lifting on the ship. Bench felt great. Squats felt great. Kroc rows felt great. Pretty good lift really.
- pull-ups after Kroc rows was a freaking challenge lol. Back was shot.
- Inc bench felt good, and then on my last set the shoulder just said “and your done”
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