BLD's Training Log

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

1 Like

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

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Feb 9, 2025

Treadmill
Run x 30 mins
7.5mph at 2 % grade

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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.

1 Like

Feb 11, 2025

Recovery Conditioning
Treadmill Run x 30 mins
7.5mph @ 2% Incline
3.75 miles covered

1 Like

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.

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Feb 13, 2025

Conditioning/Recovery
Treadmill Walk w 35lb vest
4mph at 5% Inc
60 mins total
4 miles covered

Mobility Circuit x 3

1 Like

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.

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