Feb 4, 2025
Conditioning
Treadmill Run x 30 mins
7.2mph at 2% grade
3.6 miles covered
Recovery Work
Circuit
Lunge St x 20s/leg
Ring ITYW’s x 20 reps
Push-ups x 20 reps
Leg Curls x 30 reps - 10lb
3 rounds
Feb 4, 2025
Conditioning
Treadmill Run x 30 mins
7.2mph at 2% grade
3.6 miles covered
Recovery Work
Circuit
Lunge St x 20s/leg
Ring ITYW’s x 20 reps
Push-ups x 20 reps
Leg Curls x 30 reps - 10lb
3 rounds
Feb 5, 2025
Warm-up
Skip x 100
Squat x 20
Push-ups x 10
Pull-ups x 5
Box Jumps x 4
3 rounds
SSB - 5 sets x 6 reps - 270lb
Inclines - 5 sets x 6 reps - 160lb
1 min rest btwn sets
Circuit
SSB Fronts - 4 sets x 10 reps - 185lb
Dips - 4 sets x 18 reps - bw (rp 2 sets)
T-Bar Rows - 4 sets x 10 reps - 115lb
90s rest between sets
Rear Laterals/Laterals - 4 sets x 15 reps
HLR - 3 sets x 10 reps
Conditioning
Run x 10 mins
Feb 6, 2025
Conditioning
Walk x 45 mins w 35lb vest
Feb 7, 2025
Recovery/Conditioning
Walk x 60 mins no vest
Feb 8, 2025
Warm-up
Skip x 100
KB Swings x 15 reps
Push-ups x 10 reps
Ring Rows x 5 reps
Jumps x 4 reps
3 rounds
TBDL - 5 sets x 6 reps - 310lb
Seated Press - 5 sets x 6 reps - 115lb
1 min rest between sets
Circuit
Pull-ups - 4 sets x 12 reps - bw (rp 2 sets)
RDL - 4 sets x 10 reps - 180lb
DB Bench - 4 sets x 10 reps - 70’s
90s rest between rounds
DB Curls/Skulls - 3 sets
Rollouts - 3 sets x 12 reps
Conditioning
Airbike x 10 mins
Feb 9, 2025
Treadmill
Run x 30 mins
7.5mph at 2 % grade
Tactical Barbell Mass Protocol
Cycle 1 - Week 3
Feb 10, 2025
Warm-up
Skip x 100 reps
Squat x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
Jumps x 4 reps
3 rounds
SSB - 5 sets x 3 reps - 285lb
Inclines - 5 sets x 3 reps - 170lb
1 min rest btwn sets
Circuit
SSB Fronts - 4 sets x 8 reps - 200lb
Dips - 4 sets x 20 reps - bw (rp last 2 sets)
T-Bar Rows - 4 sets x 8 reps - 125lb
90s rest btwn rounds
Curls/Ext/Rollouts - 3 sets x 12 reps
Conditioning
Recovery Run x 10 mins
Tough when the main lift sets seem so light and lower volume, trying hard to trust the process. Worry about losing strength without much straining happening. The circuit continues to be great.
Feb 11, 2025
Recovery Conditioning
Treadmill Run x 30 mins
7.5mph @ 2% Incline
3.75 miles covered
Feb 12, 2025
Warm-up
Skip x 100 reps
Squat x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
Box Jumps x 4 reps
3 rounds
TBDL - 5 sets x 3 reps - 330lb
Seated Press - 5 sets x 3 reps - 120lb
1 min rest between sets
Circuit
Pull-ups - 4 sets x 13 reps - bw (rp last set)
RDL - 4 sets x 8 reps - 195lb
DB Bench - 4 sets x 8 reps - 85’s
90s rest btwn rounds
HLR/Rear Laterals - 4 sets
Conditioning
Airbike x 10 mins
Still struggling to stick with the programming. I feel good. Main lifts from light but I know they’re supposed to. Percentages for the dumbbell work doesn’t workout exactly with the dumbbells I have but have been making do.
Feb 13, 2025
Conditioning/Recovery
Treadmill Walk w 35lb vest
4mph at 5% Inc
60 mins total
4 miles covered
Mobility Circuit x 3
Feb 14, 2025
Warm-up
Skip x 100 reps
Squats x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
Jumps x 4-5 reps
3 rounds
SSB - 5 sets x 3 reps - 285lb
Inclines - 5 sets x 3 reps - 170lb
1 min max rest btwn sets
Circuit
SSB Fronts - 4 sets x 8 reps - 200lb
Dips - 4 sets x 20 reps - bw (rp last set)
T-Bar Rows - 4 sets x 8 reps - 125lb
90s rest btwn sets
Curls/Skulls/Rollouts - 3 sets
Conditioning
Airbike x 10 mins
Last lifting session of block one for tactical barbell mass protocol. Ive enjoyed the subtle change in programming. I’ve mentally battled sticking to the program and not diverting back to other programs that I’ve done in the past, mostly 531 based. I tend to worry I’m going to lose the little base I’ve built if stray to far from what I’ve done in the past. Even though the tactical barbell programming and 531 programming are extremely similar. I am going to try and stay the course for another block.
I will up the training maxes on everything but RDLs. The body weight chins and dips will stay the same until all reps are completed for all sets without rest pause. The dumbbell bench press numbers won’t work out exactly again but I’ll do the best I can.
I’ll finish off with a day of rest/recovery conditioning dictated by the wether. Endurance predator is tricky on ice. The other day will be normal walking and mobility type work.