Brandon's Backyard Buffoonery

Training Logs
301

5/9/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/10/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 1, Week 3, Day 6

30 minute recovery run

5/10/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/11/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/12/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 1, Day 1

A) Strict Press - 45 x 10, 67 x 5, 89 x 3, 102 x 8 x 5 sets

B) Deadlift - 45 x 10, 133 x 5, 199 x 3, 236 x 8 x 4 sets

C1) Yates Rows - 89 x 12 x 4 sets
C2) Ab Wheel - 5 sets of 5

D1) DB Hammer Curls - 15ā€™s x 12 x 4 sets
D2) Weight Vest Pushups - 22.5 x 12 x 4 sets

56:28

  • New cycle begins - making a few minor adjustments while still staying within the framework. Iā€™m going to do 5 sets on Press/Bench and 4 sets on Deadlift/Squat each week, instead of the 4 sets of everything on weeks 1/2 and 5 sets of everything on week 3. With the extra leg work from the running, this feels like the right play. On that note, dropping the leg assistance from the supplemental cluster and using that spot for another pull move; in turn I am also dropping the ā€œbulletproofā€ pull move that he allows on top of the prescribed assistance. Each day should now have 2 pushes and 2 pulls (ideally balanced between horizontal and vertical), a squat OR a deadlift, and ab work.
6 Likes
302

Cool to see the thought process evolve as the rubber hits the road with the training. You tracking bodyweight?

1 Like
303

Casually. I think itā€™s a useful data point but there are other recovery metrics that are more important to me - sleep, hunger, irritability, fatigue, libido, etc. Also, I honestly donā€™t know what my ā€œfighting weightā€ is going to be, so Iā€™m just trying to recover like a champion and whatever happens, happens. I seem to be down a few pounds from where I was towards the end of the Alsruhe program and missing sessions every week had me ā€œover-recoveringā€ so to speak. I was averaging around 187 then, which is a little chubby on me, and now Iā€™m at 184ish, which isnā€™t a big drop but looks much better. I may or may not have taken my ā€œT-ransformationā€ after picture this morning because this was such a high-rep, pumptastic workout, haha. I can confirm that cardio does not if fact kill your gains.

2 Likes
304

5/12/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/13/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 1, Day 2

30 minute recovery run

  • Pissing down rain. Made the mistake of wearing a shirt, which by the end of the run was basically a weighted vest. Wonā€™t do that again. Otherwise, happy with my breathing and pacing. Iā€™m getting close to making these 30 minute runs 5Ks, which is nothing special but feels like good progress for just starting this.

5/13/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

  • Still raining. Equal parts fun and miserable. Had to use the over/under pullup grip to keep from slipping. Great character building. Gives me a mental edge to know that nothing will make me miss a session.
7 Likes
305

5/14/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 1, Day 3

A) Bench Press - 45 x 10, 89 x 5, 122 x 3, 148 x 8 x 5 sets

B) Back Squat - 45 x 10, 133 x 5, 177 x 3, 214 x 8 x 4 sets

C1) Fat Grip DB Rows - 51 x 12 x 4 sets (each side)
C2) Ab Wheel - 5 sets of 5

D1) Axle Reverse Curls - 25 x 12 x 4 sets
D2) Weighted Dips - 13 x 12 x 4 sets

59:19

  • Holy volume Batman. Nothing was really hard in isolation (save for the very last set of dips, but that was really just me trying to finish before the hour marker), but all those sets of 8 and 12 just add up to being damn tiring.
  • Really happy with how bench is progressing. Based on this I should be good for a single above 200, which is rare air for me. My best bench set ever is 200 x 3, but Iā€™ve never actually done 225. It just wasnā€™t a priority in all those years of Olympic weightlifting, which I regret.
  • Was dreading these squats after the deadlifts and running of the past 2 days, but they werenā€™t bad. Sets of 8 are harder to focus on making explosive, but my positions are still rock solid.
  • I really dig the DB rows, but they do add to the workout time with having to do each arm separate. Something I considered is cutting the reps per arm in half, the way I did with the split squats in cycle 1. That would save time and let me go heavier; could be a win-win in terms of training effect.
  • Taking a risk with the reverse curls on the axle, but I really want to push the rows and curls in my assistance work since I do so many chins everyday. Just have to pay attention to my elbows.
6 Likes
306

5/14/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

  • Did this on the new power tower (see below). Still plan on doing this outside going forward but had to take the new toy for a test drive.

For my visual readers, got the new home gym space all setup how I want it. Amazon may be an evil empire but damn if they canā€™t ship you something quick.

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Had a simple but good lunch today. Grassfed sirloin on the smoker with homemade brown bread and some roasted broccoli. I think I could eat this every day.

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Physique check - before is right around Christmas and after is this morning. Feels like Iā€™m finally on the right track, which is a freakinā€™ great feeling.

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10 Likes
307

you look outstanding. well done.

1 Like
308

If you want to turn them into a back and lung finisher then consider doing them alternating arm with no rest. Just keep going left to right until you have done 3 sets on each arm. The reps may reduce on the later sets but the training effect wont be diminished,

1 Like
309

100% you have a physique that reflects hard work and discipline!

1 Like
310

Nice setup!

And that lunch looks amazing.

And this, too:

Great stuff!

1 Like
311

Iā€™ll echo the sentiments of fantastic physique improvements and wonderful food and training space. The physique especially reflects how inconsequential the method is, so long as the effort and consistency are in place.

1 Like
312

@throwawayfitness @alex_uk @SvenG @T3hPwnisher appreciate the support gentleman. You all foster an anabolic environment here!

@simo74 I assure you, once I am through the barbell work, all the dumbbell/bodyweight stuff is done with little to no rest already! Stopping to put a tally in the journal and maybe get a sip of water, but thatā€™s it. I did the math and yesterdayā€™s workout was something like 325 total reps. Thereā€™s no way around it, thatā€™s gonna take some time!

5/15/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 1, Day 4

30 minute recovery run

  • Not much to say, other than I already forgot from a few weeks ago how much the run sucks after the sets of 8 squat day.
7 Likes
313

5/15/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/16/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 1, Day 5

A1) Strict Press - 45 x 10, 67 x 5, 89 x 3, 102 x 8 x 5 sets
A2) Ab Wheel - 3 sets of 5 between warmups

B1) Deadlift - 45 x 10, 133 x 5, 177 x 3, 236 x 8 x 4 sets
B2) Ab Wheel - 3 sets of 5 between warmups

C1) Rack Chins off ropes - 12/10/8/6
C2) Weight Vest Pushups - 22.5 x 12 x 4 sets
C3) DB Hammer Curls - 15ā€™s x 12 x 4 sets

58:09

  • Still looking for the winning formula on structure/assistance. I moved the abs between warmups to try and giant set all the assistance to save time, but ended up taking more time instead. I also swapped the Yates Rows for Rack Chins because Iā€™m not really feeling a high volume barbell row variation after high volume barbell deadlifts, but I didnā€™t have as much in the tank there as I thought I would. I have a landmine/viking handle, so Viking Rows could be an option? Inverted Rows are another option but Iā€™m just not sure how effective they really are. I already ruled out any type of chest-supported row with my available equipment. Another option is to do the row by itself and then superset a bi/tri movement. Oh well, Iā€™ll come up with something. The good news is the assistance is still doing its job, as I absolutely smoked all the barbell work. Much easier than Monday, even with all this weekā€™s volume preceding it. Recovery is working pretty well.
7 Likes
314

For the inverted rows, since you have a weighted vest, that could help make them a little more digestible and progressive. Viking rows ARE an awesome movement as well. I like doing Kelso shrugs with that same set up.

1 Like
315

sorry @T3hPwnisher I thought I replied but guess not. I didnā€™t do a great job articulating my thoughts there; I think the inverted row is a great exercise (obviously Iā€™m a big fan of BW exercise in general), I just donā€™t see it fitting with this cycle where Iā€™m trying to push heavier rows to really support the barbell lifts. Iā€™m sure the inverted row will show up in a base building block for me later. Itā€™s a moot point because I tried the Viking Rows this morning and they were exactly what the doctor ordered. Was able to really load up the upper back while sparing the low back.

5/16/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/17/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 1, Day 6

30 minute recovery run

5/17/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/18/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/19/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 2, Day 1

A1) Bench Press - 45 x 10, 89 x 5, 133 x 3, 159 x 6 x 5 sets
A2) Ab Wheel - 3 sets of 5 between warmups

B1) Back Squat - 45 x 10, 133 x 5, 188 x 3, 232 x 6 x 4 sets
B2) Ab Wheel - 3 sets of 5 between warmups

C) Viking Rows - 133 x 10 x 4 sets

D1) Weighted Dips - 15 x 10 x 4 sets
D2) Axle Reverse Curls - 29 x 10 x 4 sets

55:20

  • Fantastic workout, best of this cycle so far. Bench was flying, squats werenā€™t super fast but the positions were solid, the Viking Rows were what Iā€™ve been searching for as mentioned above, and the arm work at the end was pumpy. Good stuff.
7 Likes
316

Hell yeah! Anything Viking is ALWAYS the right choice, haha.

1 Like
317

5/19/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/20/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 2, Day 2

30 minute recovery run

5/20/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/21/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 2, Day 3

A1) Strict Press - 45 x 10, 67 x 5, 89 x 3, 111 x 6 x 5 sets
A2) Ab Wheel - 3 sets of 5 between warmups

B1) Deadlift - 45 x 10, 133 x 5, 199 x 3, 256 x 6 x 4 sets
B2) Ab Wheel - 3 sets of 5 between warmups

C) Fat Grip DB Row (no straps) - 62 x 5 x 4 sets (each arm)

D1) Weight Vest Pushups - 27.5 x 10 x 4 sets
D2) DB Hammer Curls - 18ā€™s x 10 x 4 sets

57:48

  • Another great session. I didnā€™t have quite the ā€œman, 6s are easy compared to 8s!ā€ boost this cycle, but I am still getting this week done with little fanfare.
  • I used a little loophole to do 5s on each arm to add up to my required 10 reps on the DB Rows, but that saves time and lets me go heavier, and I highly doubt that will make or break the program.
  • Next cycle I am considering dropping the pushups/dips for something more tricep focused in the assistance work. Between the heavy barbell work and the daily pushups, Iā€™d like to spare the shoulders a bit.

5/21/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

7 Likes
318

5/22/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 2, Day 4

30 minute recovery run

5/22/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/23/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 2, Day 5

A1) Bench Press - 45 x 10, 89 x 5, 133 x 3, 159 x 6 x 4 sets
A2) Ab Wheel - 3 sets of 5 between warmups

B1) Back Squat - 45 x 10, 133 x 5, 188 x 3, 232 x 6 x 4 sets
B2) Ab Wheel - 3 sets of 5 between warmups

C) Viking Rows - 133 x 10 x 4 sets

D1) Axle Reverse Curls - 29 x 10 x 4 sets
D2) DB OH Tricep Extension - 40 x 10 x 4 sets

53:20

  • Hit a wall on this session a bit. Just no motivation and no oomph. Used a few tricks to make it easier (cut a set of bench and swapped dips out for tricep extensions). Recovery has been compromised the last few days; in retrospect I should have deloaded between cycles, but I have a vacation coming up and wanted to squeeze 2 cycles in before that. Just have to soldier through it.

5/23/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/24/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 2, Day 6

30 minute walk w/ 30lb vest

  • Wasnā€™t feeling a run today, and this is a skill I want to maintain, as I have some long-term ruck goals. Will rotate this in every few weeks.
6 Likes
319

5/24/25 (cont.) - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/25/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/26/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 3, Day 1

A1) Strict Press - 45 x 10, 67 x 5, 95 x 3, 120 x 3 x 5 sets
A2) Ab Wheel - 3 sets of 5 between warmups

B1) Deadlift - 45 x 10, 133 x 5, 221 x 3, 274 x 3 x 5 sets
B2) Ab Wheel - 3 sets of 5 between warmups

C) Fat Grip DB Row (no straps) - 68 x 4 x 4 sets (each arm)

D1) DB Hammer Curls - 22ā€™s x 8 x 4 sets
D2) BW Tricep Extensions on ropes - 15lb vest x 8 x 4 sets

56:19

  • Being able to do this workout at lunch time because of the holiday felt like a cheat code. The weights just flew up. Itā€™s almost got me considering adjusting my schedule to accommodate doing that every day, but thatā€™s unfortunately unrealistic. Just have to enjoy it when it happens.
  • Will miss Fridayā€™s workout due to a long weekend trip, so did the full 5 sets for both barbell lifts, and will do that on Wednesday as well.

5/26/25 - Daily Work

15 chins/50 pushups/50 BW squats in 5:00

5/27/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 3, Day 2

30 minute recovery run

5/27/25 - Easy Conditioning/Daily Work

30 minute walk w/ 20lb vest
15 chins/50 pushups/50 BW squats in 5:00

  • Bringing back the vest for my pre-existing daily walk, as I think I am better with it than without it. My neighbor walks her dog with her newborn infant in a pack on her chest; if I canā€™t wear a vest to walk the dog then I donā€™t deserve to have this hobby.
  • On that note, retroactively counting my totals this year in hours instead of miles. I never diligently tracked how far the walks were, but timed them instead, so this is more honest.

5/28/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 3, Day 3

A1) Bench Press - 45 x 10, 89 x 5, 133 x 3, 170 x 3 x 5 sets
A2) Ab Wheel - 3 sets of 5 between warmups

B1) Back Squat - 45 x 10, 133 x 5, 199 x 3, 247 x 3 x 5 sets
B2) Ab Wheel - 3 sets of 5 between warmups

C) Viking Rows - 144 x 8 x 4 sets

D1) Axle Reverse Curls - 33 x 8 x 4 sets
D2) DB OH Tricep Extension - 44 x 8 x 4 sets

54:48

  • Pretty typical Bench/Squat day as of late. Bench flew up and squats were slow but at least had good positions.
  • The Viking handle is such an awesome piece of equipment. Highly recommended.
8 Likes
320

5/28/25 (cont.) - Easy Conditioning/Daily Work

30 minute walk w/ 20lb vest
15 chins/50 pushups/50 BW squats in 5:00

5/29/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 3, Day 4

30 minute recovery run

  • Pretty crazy how much easier these are on 3ā€™s week. I hit 2.96 miles - feel like I would have gotten 3 if not for pausing at a couple crosswalks. I donā€™t usually track distance but I couldnā€™t help it because I ran so much farther on one of my routes than I previously have.
4 Likes