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
1 Like
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.
1 Like
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.
1 Like
Feb 15, 2025
Recovery Conditioning
Treadmill Walk
60 mins w 50lb ish vest
4mph at 5% grade
4 miles covered
1 Like
Feb 16, 2025
Recovery Work
Mobility Circuit x 3 rounds
Walk x 30 mins
Shovel Snow x 90 mins
1 Like
Feb 17, 2025
Tactical Barbell Mass Protocol
Block 2
Week 4
Feb 17, 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
SSB - 5 sets x 8 reps - 255lb
Inclines - 5 sets x 8 reps - 155lb
1 min rest between sets
Circuit
SSB Fronts - 4 sets x 12 reps - 175lb
Dips - 4 sets x 16 reps - bw (rp last 2 sets)
T-Bar Rows - 4 sets x 12 reps - 110lb
90s rest btwn rounds
DB Curls/Rollouts - 3 sets
Recovery Conditioning
Run x 1 mile
Quads were pretty pumped with the 1 min rests on squats. Last set of inclines was tough but in a good way. Circuit added quite quickly with the higher rep sets.
Looks like I need to start eating a bit more accommodate for the workload. Seems like I can get away training or eating in anyway for about 3 weeks before it shows up in training.
1 Like
Feb 18, 2025
Recovery Conditioning
Treadmill Run x 30 mins
7.6mph at 2% grade
3.8 miles covered
Mobility Circuit x 2 rounds
1 Like
Feb 19, 2025
Warm-up
Skip x 100 reps
Squat x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
Throws x 4 reps
3 rounds
TBDL - 5 sets x 8 reps - 295lb
Seated Press - 5 sets x 8 reps - 110lb
1 min rest btwn sets
Circuit
Pull-ups - 4 sets x 11 reps - bw
RDL - 4 sets x 12 reps - 165lb
DB Bench - 4 sets x 12 reps - 70’s
90s rest btwn sets
HLR/Rear Laterals/Laterals - 3 sets
Recovery Conditioning
Airbike x 10 mins
1 Like
Feb 20, 2025
Recovery Conditioning
Treadmill Walk
4mph at 5% grade
60 mins w 55lb vest
4 miles covered
1 Like
Feb 21, 2025
Recovery Work
Walk x 32 mins
Mobility Circuit x 3 rounds
1 Like
Feb 22, 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 8 reps - 255lb
Inclines - 5 sets x 8 reps - 155lb
1 min rest btwn sets
Circuit
SSB Fronts - 4 sets x 12 reps - 175lb
Dips - 4 sets x 16 reps - bw (rp last set)
T-Bar Rows - 4 sets x 12 reps - 110lb
90s rest btwn sets
Curls/Skulls/Rollouts - 4 sets each
Conditioning
Airbike x 10 mins
1 Like
Feb 23, 2025
Conditioning
Endurance Predator
Walk x 60 mins
Run x 100m every 5-6 mins
7 Hills and 5 flats
1 Like
Cycle 2 - Week 2
Monday Feb 24, 2025
Warm-up
Skip x 100 reps
Squat x 20
Push-ups x 10
Pull-ups x 5
Box Jumps x 5
2 rounds
TBDL - 5 sets x 6 reps - 320lb
Seated Press - 5 sets x 6 reps - 120lb
1 min rest btwn sets
Circuit
RDL - 4 sets x 10 reps - 180lb
DB Bench - 4 sets x 10 reps - 70s/red band
Pull-ups - 4 sets x 12 reps - last 2 sets rp
90s rest btwn rounds
HLR - 3 sets x 12 reps
Rear Laterals/Laterals - 3 sets x 15 reps
Conditioning
Run x 10 mins
Short on time today, cut warm-up short and rest times listed were a maximums. Got all the work in run in a little later.
1 Like
Feb 25, 2025
Recovery Conditioning
Treadmill Run x 30 mins
7.6mph at 2% grade
3.8 miles total
Mobility Circuit x 2 rounds
1 Like
Feb 26, 2025
Warm-up
Skip x 100
Squat x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
Throws x 4 reps
3 rounds
SSB - 5 sets x 6 reps - 275lb
Inclines - 5 sets x 6 reps - 165lb
1 min rest between sets
Circuit
SSB Fronts - 4 sets x 10 reps - 190lb
Dips - 4 sets x 18 reps - bw/rp last set
T-Bar Rows - 4 sets x 10 reps - 120lb
90s rest between rounds
Rollouts/Curls/Skulls - 3 sets x 15 reps each
Conditioning
Run x 10 mins
Every squat day lately I coming in feeling hungry. I’ve increased food intake this cycle. I feel like I’m recovering just enough currently especially with very minimally intensive conditioning for the most part. Feeling excited to train most days too which is great and has been missing for a long time. For a long time I tried to fit everything in all the time just right. I still have that tendency so not in the clear yet. Sticking to the program so far.
1 Like