May 25, 2024
Hard Conditioning
Run
4 x 400m
3 mins rest
Easy Conditioning
Walk x 30 mins/65lb vest
PM Work
Circuit
KB Swings x 20 reps - 88lb
Push-ups x 12 reps - bw
Ring Rows x 6 reps - bw
Lunge St x 20s/leg
7 rounds
May 26, 2024
Easy Conditioning
Walk x 2 miles/100lb vest
Circuit 1
Push-ups x 10 reps
Pull-ups x 5 reps
Push-ups x 10 reps
Squat x 20 reps
5 rounds
Circuit 2
KB Farmers x 50yds - 88’s
Ring Rows x 6 reps
Split Squats x 6 reps/leg
Decline Push-ups x 10 reps
5 rounds
Week 10
Monday May 27, 2024
Warm-up
Airbike x 1 mile
Bw work
Jumps - 6 sets x 3-4 reps
ss Sit-ups - 6 sets x 6-20 reps - bw/25lb
SSB
265 x 5
300 x 3
335 x 12 - PR
370 x 1
405 x 1
Circuit
SSB x 5 reps - 265lb
Ring Dips x 12,11,9,8,7,8,5 - bw
Pull-ups x 2 reps - 98lb
5 rounds
Fat Bar Curls
Bar x 20
65lb x 15
85lb x 7
- drop 65lb x 8 reps, bar x 10 reps
Hard Conditioning
Run - 4 x 400m
3 mins rest
Notes
- not the best top set but had my mind set on a PR so I took it
- change to running intervals has been fantastic
- I have to remind myself that it’s ok to change and in fact it is necessary to improve instead of just trying to remain the same and not lose
1 Like
May 28, 2024
AM
Walk x 4 miles no vest
PM Work
Hard Conditioning
EMOM
Prowler
40yds x 20 trips - 180lb
20 mins worth
Easy Conditioning
Circuit
Airbike x 1 mile
Waiter Walk R. x 40yds - 45lb
Waiter Walk L. x 40yds - 45lb
Push-ups x 10 reps
Ring T’s x 10 reps
4 rounds
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May 29, 2024
Warm-up
Airbike x 1 mile
Bw work
Inclines
155 x 5
175 x 3
195 x 10
215 x 2
235 x 2
ss Throws - 7 sets x 3 reps
ss HKR - 7 sets x 6 reps
Circuit x 5 rounds
WG Inclines x 5 reps - 155lb
SB Sh Squats x 10,9,5,5,5/side - 100lb
Rope Chins x 12,8,6,6,6 - bw
Pushdowns - 4 sets x 25 reps
Rope Chins - 4 sets x 6 reps - bw
Hard Conditioning
Go Every 90s
Prowler
80yds x 5 trips - 180lb
80yds x 1 trip - 140lb
80yds x 5 trips - 90lb
40yds x 2 trips - 270lb
20 mins work
May 30, 2024
Circuit
Airbike x 1 mile
Squat x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
5 rounds
Walk x 2 miles/100lb vest
May 31, 2024
Warm-up
Airbike x 1 mile
Bw work
Box Jumps - 4 sets x 5 reps
ss Rollouts x 10,8 (st), 2 x 20 (kn)
TBDL
335 x 5
380 x 5
425 x 5
5 x 5 - 335lb
ss DB High Inc - 70’s x 15,11,10,9,6
ss Pull-ups - 5 sets x 1 rep - 98lb
Face Pulls - 4 sets x 25 reps
Conditioning
EMOM
Sand Bag Bear Hug Carry
40yds x 6 trips - 150lb
40yds x 4 trips - 200lb
10 mins worth
June 1, 2024
Warm-up
Bw work
Throws - 4 sets x 5 reps
ss HKR - 4 sets x 6 reps
Press - 110 x 5, 125 x 5, 140 x 5
Circuit x 5 rounds
Press x 5 reps - 110lb
Axle SLDL x 10,8,4,6,6 - 170-200lb
CS Rows - 85s 11,10,7,7, 62s x 12,12
Laterals x 20,20,15 - 15’s
Conditioning/Assistance
Sand Bag Sh Carry R. x 40yds - 150lb
Devil Press x 3 reps - 35’s
Sand Bag Sh Carry L. x 40yds - 150lb
Devil Press x 3 reps - 35’s
5 rounds total
Notes
- that’s a wrap on the Pervertor program
- just a run and/or easy conditioning tomorrow
- will try and decide what’s next maybe run Pervertor again but with different supplemental lifts
- 531 for hard gainers might be fun again or SVR 2
- also could use 531 main lift and full in assistance with Dan Jon’s ABC’s program from his new book
June 2, 2024
Harder Conditioning
Run - 4 x 400m
3 mins rest
Easy Conditioning
Walk x 2 miles/100lb vest
Circuit no vest
Ring Dips x 5 reps
Ring Rows x 10 reps
Ring Dips x 5 reps
KB Swings x 15 reps - 88lb
5 rounds
Week 11 - deload
June 3, 2024
Warm-up
Airbike x 1 mile
Bw work
Jumps x 10
SSB - 135 x 10, 225 x 5, 245 x 5
Circuit x 3 rounds
Fronts - 135 x 5, 225 x 5, 275 x 2
Ring Dips x 10 reps - bw
Ring Rows x 10 reps - bw
Sit-ups - 1 x 20, 1 x 15-10lb, 1 x 7-25lb
Fat Bar Curls - bar x 25, 65x15, 85x6
Conditioning
EMOM
Prowler
40yds x 8 trips - 225lb
40yds x 8 trips - 140lb
40yds x 4 trips - 90lb
20 mins
June 4, 2024
AM
Walk x 3 miles no vest
PM
35 mins between work and picking up the kid….
Conditioning
Every 90s alternating
Prowler x 80yds - 180lb
KB Farmers Carry x 80yds - 88’s/hand
6 rounds
Every 90s alt
Prowler x 40yds - 180lb
KB Farmers Carry x 40yds. - 88’s/hand
4 rounds
30 mins worth of work
1 Like
June 5, 2024
Warm-up
Airbike x 1 mile
Bw work
HKR - 3 sets x 7 reps
ss Throws - 3 sets x 3-4 reps
Inclines
135 x 10
145 x 5
155 x 5
Every 90s
Inclines x 10,10,6 - 155lb
Pull-up Test
10 mins AMRAP w 90lb
23 reps total
Single Arm KB Split Squats - 3 x 6 - 88lb
ss Pushdowns - 3 sets x 25 reps
DKB Press - 3 sets x 2-3-5 - 45’s
Conditioning
Run - 5 x 200m
1 min rest
1 Like
June 6, 2024
Warm-up
Airbike x 1 mile
Bw work
Box Jumps - 3 sets x 3-4 reps
ss St Rollouts x 8,8,6 - bw
TBDL - 145 x 10, 235 x 5, 325 x 5
Circuit w set every 90s
Axle SLDL - 190lb x 10,10,6
DB Bench - 3 sets x 10 reps - 70’s
Rope Chins - 3 sets x 10 reps - bw
Sand Bag Squat - 2 sets x 10 reps-150lb
Push-ups - 2 sets x 15 reps - 20lb wv
Axle Rows - 2 sets x 10 reps - 125lb
Conditioning
Run - 5 x 200m
1 min rest
1 Like
June 7, 2024
Warm-up
Bw work
Jumps/Throws - 3 sets x 3-4 reps
ss HKR - 3 sets x 7 reps
Press - 65 x 10, 95 x 5, 115 x 3
Seated Press - 65 x 10, 95 x 5, 115 x 3
Circuit w 20lb vest
Sand Bag Carry x 50yds w 150lb
Ring Dips x 6-8 reps
Pull-ups x 5 reps
3 rounds
Back Ext - 3 sets x 12 reps w 3s pause
Pull-apart - 3 sets x 30 reps
Conditioning ish
EMOM
ABC x 1 set
5 rounds
Bike x 10 mins
Notes
- did the seated press without a back and it suprised me how insanely bad I was at them
- when I get the bar above my head during the seated press I lose all power it seems and is definitely where I hyperextend during the standing press to make up for it
- tinkering with a few things with assistance to try and figure out what I’d like to aim for next
- could make own challenge with a circuit
- could run dan johns abcs kettlebell program as my assistance and use that
- or could pick a program from 531 forever - leaning towards supplemental Heaven, SVR 2, or coffin worm with different supplemental work
- if left to my own devices I tend to outrun my recovery pretty quickly and don’t make up for it with food and sleep
1 Like
June 8, 2024
Easy Conditioning
Circuit no vest
Airbike x 1 mile
Squat x 20 reps
Push-ups x 10 reps
Ring Rows x 5 reps
10 rounds in 35 ish mins
Circuit no vest
KB Waiter Walk x 100yds R/L w 45lb
Lunge St x 15s/leg
KB Swings x 15 reps - 88lb
Ring T Raises x 10 reps
3 rounds in 10 mins ish
1 Like
Tactical Barbell Mass Program
Block 1
Jan 27, 2025
Warm-up
Airbike x 3 mins
Bw work/Jumps
SSB - 4 sets x 8 reps - 250lb
Inclines - 4 sets x 8 reps - 145lb
1 min rest between sets
Circuit
SSB Fronts - 4 sets x 12 reps - 170lb
Dips - 4 sets x 16 reps - bw
T-Bar Rows - 4 sets x 12 reps - 105lb
1-2 mins rest between rounds
HLR/Rear Laterals - 3 sets
Recovery Run
10 mins
Jan 28, 2025
Recovery Run
Treadmill Run
7mph at 2% grade
30 mins/3.5 miles
Going to give this a shot I think. Main lifts are slightly altered to work around a few things but the intent is mostly there. Weights look quite light through the first block, might be hard to stay the course.
1 Like
Jan 29, 2025
Warm-up
Airbike x 3 mins
Bw work/Throws
TBDL - 5 sets x 8 reps - 290lb
Seated Press - 5 sets x 8 reps - 105lb
1 min rest between sets
Circuit
Axle RDL - 4 sets x 12 reps - 135lb
DB Bench - 4 sets x 12 reps - 55’s
Pull-ups - 4 sets x 11 reps - bw (rest pause last 2 sets)
1-2 mins rest between rounds
Rollouts/Fat Bar Curls - 3 sets x 10/20 reps
Recovery/Conditioning
Airbike x 10 mins
6.4 miles
The axle RDL’s smokes the grip which subsequently made the light db bench and pull-ups a challenge. Last sets of the main lift work was a solid effort.
1 Like
Jan 30, 2025
Recovery/Conditioning
Treadmill Incline Walk
60 mins w 35lb vest
4mph at 3-5.5% grade
4 miles covered
Feel like I have an internal dialogue every day about going back to more of the same 531 type work. I know the programs are very very similar. I think sometimes when I get too much flexibility things go off the rails.
1 Like
Jan 31, 2025
Warm-up
Bw work
Box Jumps
SSB - 4 sets x 8 reps - 250lb
Inclines - 4 sets x 8 reps - 145lb
1 min rest between sets
Circuit
SSB Fronts - 4 sets x 12 reps - 170lb
Dips - 4 sets x 16 reps
T-Bar Row - 4 sets x 12 reps - 105lb
90s rest btwn rounds
HLR/Laterals/Rear Laterals - 3 sets
Recovery/Conditioning
Airbike x 10 mins
Sticking with it so far. 90s rest for the circuit was about right. Upper back fatigue that set in on the rows during 3-4th set was a nice surprise. Hind sight it shouldn’t have been a surprise given the higher rep front squats earlier in the circuit.
1 Like
Feb 1, 2025
Conditioning/Recovery
Endurance Predator
Walk x 60 mins
Sprint Every 5-6 mins
6 Hills
5 Flats
1 Like
Feb 2, 2025
Recovery
12 mins of body weight work mixed with skipping/battle ropes/Airbike all light
Walk x 45 mins no vest
Tactical Barbell Mass Protocol
Block 1 - Week 2
Feb 3, 2025
Warm-up
Bw work
Throws x 10
TBDL - 4 sets x 6 reps - 310lb
Seated Press - 4 sets x 6 reps - 115lb
1 min rest between sets
Circuit
Pull-ups - 4 sets x 12 reps - bw (rp last set)
RDL - 4 sets x 10 reps - 180lb
DB Bench - 4 sets x 10 reps - 70’s
90s rest between rounds
Rollouts/Curls/Plate Ext - 3 sets
Conditioning
Airbike x 10 mins
Still always contemplating switching program which I always do. Should just be focusing my attention on the effort I put into this one. Always thinking I should be doing something else that’s better or different or more flexible or what have you. Staying the course.
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