Feb 27, 2025
Conditioning
Treadmill Ruck
60 mins w 55lb ish vest
4mph at 5% grade
4 miles covered
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Feb 28, 2025
Warm-up
Skip x 100
Squat x 20
Push-ups x 10
Pull-ups x 5
Jumps x 4
3 rounds
TBDL - 5 sets x 6 reps - 320lb
Seated Press - 5 sets x 6 reps - 120lb
1 min rest between sets
Circuit
RDL - 4 sets x 10 reps - 180lb
DB Bench - 4 sets x 10 reps - 70ās/red band
Pull-ups - 4 sets x 12 reps - bw/rp last 2 sets
90s rest btwn rounds
HLR/Laterals/Rear Raises - 3 sets x 12 reps
Conditioning
Airbike x 10 mins
6.7km
I have some big jumps in dumbbells so when using the percentages for the assistance work I try my best to figure it out. Today called for 4 sets x 10 reps with 80s, and next week 4 sets x 8 reps with 85ās. I went with 70ās plus a red band behind my back which worked out perfectly effort wise.
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March 1, 2025
Conditioning
Airbike x 30 mins
19.4km completed
Mobility Circuit x 2 rounds
Was planning on using endurance predator but with nasty weather not worth a slip while trying to sprint. Appetite continues to be elevated. Staying the course heading into the 3rd week of block 2 soon.
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March 2, 2025
General Exercise
Walk x 60 mins
Block 2 - Week 3
March 3, 2025
Warm-up
Skip x 100
Squat x 20
Push-ups x 10
Pull-ups x 5
Throws x 4
3 rounds
SSB - 5 sets x 3 reps - 295lb
Inclines - 5 sets x 3 reps - 175lb
1 min rest btwn sets
Circuit
SSB Fronts - 4 sets x 8 reps - 205lb
Dips - 4 sets x 20 reps - bw
T-Bar Rows - 4 sets x 8 reps - 130lb
90s rest btwn rounds
Curls/Skulls/Rollouts - 3 sets x 15 reps
Conditioning
Airbike x 10 mins
6.7km
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March 4, 2025
Conditioning
Treadmill Run x 30 mins
7.7mph at 2% Incline
3.84 miles covered
Mobility Circuit x 2 rounds
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March 5, 2025
Warm-up
Skip x 100
Squat x 20
Push-ups x 10
Pull-ups x 5
Box Jumps x 4
3 rounds
TBDL - 5 sets x 3 reps - 340lb
Seated Press - 5 sets x 3 reps - 130lb
1 min rest between sets
Circuit
RDL - 4 sets x 8 reps - 195lb
DB Bench - 4 sets x 8 reps - 85ās
Pull-ups - 4 sets x 13 reps - bw (rest pause)
90s rest between rounds
HLR/Rear Laterals/Laterals - 4 sets
Conditioning
Run x 10 mins
Not much in the tank for this one. Just felt off right from the get go. Got all the work in but wasnāt overly pretty. On to the next one.
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March 6, 2025
Conditioning
Air Bike x 30 mins
19.1km travelled
Mobility Circuit x 2 rounds
I find the recovery style conditioning or zone 2 work much harder on the bike. Iām always tempted to go faster versus the treadmill walk where pace is set and I just set it and go.
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March 7, 2025
Warm-up
Skip x 100
Squat x 20
Push-ups x 10
Pull-ups x 5
Throws x 4
3 rounds
SSB - 5 sets x 3 reps - 290lb
Inclines - 5 sets x 3 reps - 175lb
1 min rest between sets
Circuit
SSB Fronts - 4 sets x 8 reps - 205lb
Dips - 4 sets x 20 reps - bw
T-Bar Rows - 4 sets x 8 reps - 130lb
80s rest between rounds
Rollouts/Curls/Skulls - 4 sets x 15 reps
Conditioning
Airbike x 10 mins
Last lifting day of this block. Will likely take a bridge week then move on to mass building specificity alpha. The actual follow through will be challenging.
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March 8, 2025
Conditioning
Treadmill Walk
60 mins w 55lb ish vest
4mph at 5-7.5 % grade
4 miles covered
Started at 5% grade and added 0.5% every 10 mins up until the 56 minute mark at 7.5%. Backed off to 5% for the last 4 mins.
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March 9, 2025
General Exercise
Walk x 60+ mins
Onto a bridge week now. The plan is to transition into mass protocol specificity alpha. Fighting the urge to switch back to something 531 based with less structure and more overall flexibility.
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Bridge Week/Deload
Monday March 10, 2025
Warm-up
Skip x 100
Squat x 20
Push-ups x 10
Pull-ups x 5
Jumps x 4
3 rounds
SSB - 235 x 3, 265 x 3, 305 x 3
Circuit
SSB Fronts - 3 sets x 5 reps - 210lb
Dips - 3 sets x 20 reps
Pull-ups - 3 sets x 10 reps
EMOM x 5 mins
Sand Bag Over Bar
3 reps w 150lb
Rollouts - 3 sets x 20 reps
Conditioning
Airbike x 10 mins
20s hard/40s easy
March 11, 2025
Conditioning
Treadmill Run x 30 mins
3.5 miles covered
Mobility Circuit x 2 rounds
March 12, 2025
Warm-up
Skip x 100
Squat x 20
Push-ups x 10
Pull-ups x 5
Jumps x 4
3 rounds
Inclines - 155 x 3, 175 x 3, 195 x 3
Sand Bag Sq - 150 x 12, 200 x 8, 250 x 6
BB Row - 135 x 12, 185 x 8, 205 x 6
Lunge - 62s x 6, 88s x 6, 100s x 6
Dips - 20lb vest x 22,12,10
EZ Bar Curls - 65 x 12, 85 x 8, 95 x 6
1 min rest between all sets
Conditioning
Run x 1 mile
Little lost with where to go next. I should just continue into tactical barbell specific alpha and then transition into operator. My hold up in my head anyways is it seems like thereās less flexibility training wise than some 531 programs, but maybe thatās just my excuse. I have a tendency to program hop instead of finding ways to make it work. Can be hard to tell whether itās just a program that doesnāt mesh with me or just lack of staying with it.
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March 13, 2025
Warm-up
Skip x 100
Squat x 20
Push-ups x 10
Pull-ups x 5
Box Jumps x 4
3 rounds
TBDL - 285 x 3, 325 x 3, 365 x 3, 285 x 3
ss DB Pressing - 70ās x 6,11,13 - diff angles
ss Pull-ups - 3 sets x 10 reps - bw
HLR x 14,10,7
Block Pulls - below knee
135 x 10
225 x 5
315 x 5
405 x 5
455 x 3
495 x 3
DB Shrugs - 2 sets x 15 reps - 100s
Conditioning
EMOM
KB Swings x 10 reps - 88lb
6C Burpees x 10 reps
6 rounds
First time doing block pulls. Itās also been forever since Iāve pulled anything of weight for me let alone with a straight bar. Interesting to try out.
1 Like
March 14, 2025
Conditioning
Incline Treadmill Walk
60 mins w 55lb ish
Various Inc and Speed
March 15, 2025
Meat Eater 3
DKB Clean and Press x 10 reps - 53ās
Run x 300m
Lunges x 100m
3 rounds
Walk x 40 mins
Just trying out a few rounds of some of the HIC workouts from TB2. This one was a good one and if I continue with TB programming would be a consistent one when I transition to more strength and conditioning focused work.
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