Brandon's Backyard Buffoonery

Training Training Logs
321

5/29/25 (cont.) - Easy Conditioning/Daily Work

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

5/30/25 - Easy Conditioning/Daily Work

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

Headed to the city for a long weekend. Looking forward to the break.

4 Likes
322

6/3/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 3.5, Day 1 (deload/bridge week)

A1) Bench Press - 45 x 10, 89 x 5, 133 x 5 x 5 sets
A2) Ab Wheel - 2 sets of 5 between warmups

B1) Back Squat - 45 x 10, 133 x 5, 177 x 5 x 5 sets
B2) Ab Wheel - 2 sets of 5 between warmups

C) Viking Rows - 133 x 5 x 5 sets

D1) TRX-style BW Bicep Curls - 15/11/8
D2) TRX-style BW Tricep Extension - 20/15/12

35:10

  • Back in the saddle and ready to attack some weights again after the short vacation and this deload week. Good feeling. Most likely switching to one of the programs from Green Protocol next week, although it won’t be much of a change; still 3 days of lifting and 3 days of running. Although, there’s a little devil on my shoulder that wants to sub in a Brian Alsruhe program for my lifting work, but the angel on my shoulder really wants to be a good boy and keep it all in-house with TB. Decisions decisions


6/3/25 - Easy Conditioning/Daily Work

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

5 Likes
323

That’s my sort of devil :rofl: did you have a specific program in mind? Thinking that Brian’s programs tend to have a fairly high recovery demand, may not fit with the running, whereas TB is designed with it in mind.

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@alex_uk I thought that might get your attention haha. Yeah, I was thinking of doing RPM as a 3 day split and still running the other 3 days. Honestly it wouldn’t be that drastic of a change; Brian alternates Bench/Squat & Press/Deadlift days on that program just like the TB program does. The perks are Brian also programs back work that includes strongman stuff that I eventually need to practice, and it would give me some more movement variety. I also think I could use Minimalist or Powerbuilder Lite as a 4 day split and do 2 running days. I think these are among his easier programs; definitely wasn’t looking at 4Horseman or anything like that haha. Truth be told, the TB books say you can sub in other lifting programs and still be good to follow the TB conditioning protocols; it’s just like you said, are Brian’s programs too hard to add anything to?

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325

6/4/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 3.5, Day 2 (deload/bridge week)

30 minute recovery run

6/4/25 - Easy Conditioning/Daily Work

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

  • May have to ditch the vest again. My Achilles is bothering me and this is a stupid thing to play tough guy for.

6/5/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 3.5, Day 3 (deload/bridge week)

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

B) Deadlift - 45 x 10, 133 x 5, 199 x 5 x 5 sets

C1) Wide Neutral Grip Pullups - 5 sets of 5
C2) Ab Wheel - 5 sets of 5

28:12

  • Late for work, skipped arms and called it there.
  • @alex_uk glad we had that chat, I’m now leaning towards keeping the Brian programs on the shelf and sticking entirely with TB. If its good enough for Pwn its good enough for me. I don’t wanna serve 2 masters, seems dumb. Plus, I browsed through the books a little bit and think I found “approved” ways to include everything I want, which is to inch the running volume up just a bit while introducing some strongman implement work as well. I’ll be very loosely interpreting his rules, but as long as I take things out when I add them in, I think I’ll be fine.
  • Trying to clean the diet up just a little bit more - would like to walk around at 180 which is just a few lbs away. Main change is saying goodbye to my homemade brown bread, which is a shame, but anything whose ingredients are “flour/butter/honey/syrup/salt” is really dessert , haha. Trying to up the protein with more egg whites and grassfed milk too.
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326

It’s the joy of these forums, we all help shape each other - iron sharpens iron!

I think you’re choice to keep TB for the time being is probably sensible, despite my fanboy love of all programs Brian.

Your discipline is really admirable, you already look phenomenal, and eat incredibly clean, the willingness to go even further is inspiring.

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327

Don’t give me too much credit @alex_uk because I’ve already played with that recipe a little bit in an effort to bring it back without as much sugar, haha. If you’re gonna lift AND run, you gotta EAT.

6/5/25 (cont.) - Daily Work

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

6/6/25 - Tactical Barbell Mass Protocol: Grey Man - Cycle 2, Week 3.5, Day 4 (deload/bridge week)

30 minute recovery run

6/6/25 - Daily Work

20 chins/55 pushups/55 BW squats in 5:00

6/7/25 - Daily Work

16 chins/60 pushups/60 BW squats in 5:00

6/8/25 - Daily Work

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

Excited to start new cycle tomorrow. High rep squats and sandbags, what’s not to love.

7 Likes
328

6/9/25 - Tactical Barbell: Zulu HT/Green - Cycle 1, Week 1, Day 1

A1) Strict Press - 45 x 10, 67 x 5, 89 x 3, 107 x 5 x 5 sets
A2) Ab Wheel - 3 sets of 6 between warmups

  • Crushed these, absolute speed work, only 90 seconds rest b/w sets.

B1) Back Squat - 45 x 10, 133 x 5, 195 x 10 x 5 sets
B2) Ab Wheel - 2 sets of 6 between warmups

  • “Proper hard work”. Wasn’t worried about speed, just wanted to keep good positions and stress the quads - objective achieved. Lungs recovered well, sets took about a minute and rested about 2 minutes before going again. The 5x10 portion took just under 13 minutes total. Not looking forward to running on these legs tomorrow though


C) Sandbag One Motion to Chest - 100 x 4/5/5/4/4/4/5/4/5/4 (EMOM)

  • One of my main deviances from the Zulu HT template as written. K Black wants you doing weighted chins every training day; I am going to rotate thru chins/rows/carries/loading a la Brian Alsruhe. I figure this fits into the “HIC” category of TB, although technically you aren’t supposed to be doing much if any HIC during green protocol programs, hehe. These were “easier” than the last time I did them; I will need to build the reps up here because my next bag is 150!

D1) DB Hammer Curls - 18s x 10/9/8/7
D2) TRX-style BW Tricep Extension - 10/9/8/9

  • Did these Tabata-style. Decent pump, although there wasn’t much left in the tank at this point honestly. Was drenched after the sandbag work outside in the early morning humidity.

55:54

Solid start to a new cycle.

6 Likes
329

6/9/25 (cont.) - Daily Work

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

6/10/25 - Tactical Barbell: Zulu HT/Green - Cycle 1, Week 1, Day 2

30 minute recovery run

  • Hilariously slow. My low back is actually much more sore than my quads. That sandbag specific strength disappears fast, apparently. It’s ok - that will come back just as fast as it went away, and I know from experience that running on the low rep weeks will be much easier. Just punching the clock here.
5 Likes
330

6/10/25 (cont.) - Daily Work

10 chins/30 pushups/50 BW squats in 5:00

6/11/25 - Tactical Barbell: Zulu HT/Green - Cycle 1, Week 1, Day 3

A1) Bench Press - 45 x 10, 89 x 5, 133 x 10 x 5 sets
A2) Lying Leg Raises - 2 sets of 10 between warmups

  • These snuck up on me. This might be a PR for that rep scheme. Friday’s press workout will definitely be a 5x10 PR. Took around 1:45 rest between sets, except the last set I rested a little longer to make sure there was no doubt. Whole series from warmup to finishing last set took less than 16 minutes.

B1) Deadlift - 45 x 10, 133 x 5, 199 x 3, 250 x 5 x 5 sets
B2) Ab Wheel - 3 sets of 6 between warmups

  • Legs are still pretty damn sore from Monday’s squats/sandbags, so these weren’t exactly a great time. Got better as the sets went on though. Breaking the bar off the floor for the first rep was the worst part. Took about 2 minutes rest b/w sets.

C) Rope Chinups - 4/4/4/4/3/3/3/3/4/4 (EMOM)

  • Awesome arm pump. My grip is still pretty fried from Monday’s sandbags. Lotta room to grow here. Gonna rotate between these, maybe ring chins, and weighted chins? Not sure yet honestly.

D1) DB Laterals - 10s x 9/7/7
D2) DB Reverse Flyes - 10s x 10/8/9
D3) DB Upright Rows - 10s x 12/10/10

  • Just wanted something quick to finish with minimal setup. Solid yoke pump.

56:44

4 Likes
331

6/11/25 (cont.) - Daily Work

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

6/12/25 - Tactical Barbell: Zulu HT/Green - Cycle 1, Week 1, Day 4

30 minute recovery run

  • Still dealing with a ton of DOMS and dragging through mud here. This is honestly how I thought things were going to be when I started this process 2 months ago. Not sure if I’m just being a wimp and this is part of the process or if I’m overextending myself. My recovery is on point. My girlfriend jokes that my refrigerator looks like a grocery store. Wondering if I’m just pushing a bit too hard, the 5x10s in this program are no joke. I saw a guy on reddit say his weekly split was lift/sandbags/run/lift/sandbags/run/off. I may steal that if what I’m doing isn’t sustainable.
5 Likes
332

6/12/25 (cont.) - Daily Work

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

6/13/25 - Tactical Barbell: Zulu HT/Green - Cycle 1, Week 1, Day 5

30 minute walk w/ 20lb vest

6/13/25 - Daily Work

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

6/14/25 - Tactical Barbell: Zulu HT/Green - Cycle 1, Week 1, Day 6

A) Strict Press - 45 x 10, 67 x 5, 93 x 10 x 5 sets

  • Good stuff. PR for this set/rep combo. Wasn’t really a struggle except maybe the last 2-3 reps on the final set. Rest was about 2:30 between sets.

B) Back Squat - 45 x 10, 133 x 5, 177 x 3, 225 x 5 x 5 sets

  • Tougher than it should have been, but I have to accept that I’m still in the “dark times” of trying to combine lifting and running. Difficult when this used to be a light day for me. The sets did get better as they went on, so that counts for something. Rest times averaged about 2:15.

C) Yates Row - 111 x 5 x 5 sets, 122 x 5 x 5 sets (all sets done EMOM)

  • Easy work, lots of room to grow here.

48:14

Dealing with some life stuff, but aren’t we all? Just glad to have training to keep me focused. Couldn’t imagine “throwing myself into my work” or whatever else people do to cope.

7 Likes
334

6/14/25 (cont.) - Daily Work

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

6/15/25 - Daily Work

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

6/16/25 - Tactical Barbell: Zulu HT/Green - Cycle 1, Week 2, Day 1

A1) Bench Press - 45 x 10, 89 x 5, 133 x 3, 155 x 5 x 5 sets
A2) Lying Leg Raises - 3 sets of 8, 5 sets of 5

B) Viking Rows - 137 x 12 x 4 sets

C1) DB Incline Press - 51s x 12/12/15
C2) Inverted Rows on ropes - 12/12/13

D1) BW Tricep Extension on ropes - 3 sets of 10
D2) Reverse Axle Curls - 29 x 10 x 3 sets

6/16/25 - Daily Work

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

6/17/25 - Tactical Barbell: Zulu HT/Green - Cycle 1, Week 2, Day 2

A1) Deadlift - 45 x 10, 133 x 5

A2) Ab Wheel - 2 sets of 5 between warmups


Not feeling it, quit and get ready for work, come back home and do


30 minute walk w/ 20lb vest

6/17/25 - Daily Work

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

6/18/25

30 minute walk w/ 20lb vest

6/18/25

A) Strict Press - 45 x 10, 67 x 5, 89 x 4, 111 x 3, 122 x 2, 133 x 1, 139 x 1

B) Deadlift - 45 x 10, 155 x 5, 221 x 4, 265 x 3, 298 x 2, 331 x 1

C) DB Rows - 73 x 20 (each arm)

6/18/25 - Daily Work

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

Going to be making some wholesale changes. Struggling to squat 225 the other day has made me realize that I need to focus on my weaknesses if I don’t want to bomb out of the competition in Oct - mainly I need to get way stronger and just maintain my endurance. When I did my last strongman comp I trained 5/3/1 with PR sets and just worked in events when I felt like it, along with a lot of daily work and vest walks. I’m going back to exactly that and will sub a vest walk for a run occasionally, but I have zero need to run 3 times/10+ miles a week. Tested for training maxes yesterday and will again tomorrow and then will start in earnest next week.

7 Likes
335

you may have already mentioned this but what events are there ?

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336

Car Squat
Incline Log Press
Keg Carry to Sled Drag
Rolling Thunder Hold
Sandbag to Shoulder amrap

1 Like
337

6/19/25 - Daily Work

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

Wanted to get a vest walk but it was raining

6/20/25

A) Bench - 45 x 10, 89 x 5, 133 x 4, 155 x 3, 177 x 2, 188 x 1, 201 x 1

B) Squat - 45 x 10, 133 x 5, 177 x 4, 221 x 3, 254 x 2, 276 x 1

C) Axle Curl - 22 x 40

30:00ish

Happy with this session, haven’t put up over 200 on bench in awhile. Have some good numbers to base my training maxes on.

4 Likes
338

6/20/25 (cont.)

Finally got a call from the shop that my bike was ready, so girlfriend dropped me off there, rode around for a few hours, was still pretty hot but found some nice shady back roads that were cooler than the other side of the pillow. Came home, stripped off my riding gear and went back outside to do this-

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

Then ate the last of some beef stew leftovers, some fruit and a protein shake, let that settle while I caught up on some wrestling highlights (childhood guilty pleasure I get back into every few years), then went back outside again for-

30 minute walk w/ 20lb vest

Good start to the weekend.

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Rode the bike out into the mountains this morning and hiked a little off the beaten path so I could hangup my hammock and finish Man’s Search for Meaning (which I somehow went 33 years without reading). One of the few books I’ve come across that actually lived up to its hype. “Happiness cannot be pursued; it must ensue”. It was so dang peaceful and quiet out there I actually fell asleep a few times. I live in a pretty busy suburb so normally I’m inundated with noise pollution.

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Came home and switched vehicles then drove over to my mom’s house. Chatted for a bit then we took the dog downtown for a walk, where it was a bit too hot to be out for too long, but managed to snap this good pic of a good boy.

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Left there, picked up some groceries, then came home and went straight outside for-

16 chins/60 pushups/60 BW squats in 5:00

Ended up being kind of an inverted Velocity Diet day. I had a big breakfast of scrambled eggs/egg whites along with a bunch of sautĂ©ed veggies, plus a bowl of oatmeal with apples, then the rest of the day was just protein shakes of whey/egg whites/PB Fit. Partially because I had nothing to prep and no leftovers, partially because I was barely home, and partially because I ate like a king this week but didn’t train as much as usual, so I wasn’t that hungry.

Looking forward to tomorrow. Going to deadlift and smoke a bunch of meats. Doesn’t get much better than that.

8 Likes
340

6/22/25

A) Deadlift - 45x10, 133x5, 173x5, 199x3, 225x20

  • Vision goes dark, hearing gets fuzzy
only partially kidding. This wasn’t actually that bad until the set was over. Huge hamstring pump though. Usually my rep strength goes down if I don’t train it, excited to see where I can push this.

B1) Bent Row - 133x9/6/5/4/4
B2) RDL - 133x9/8/7/6/5

  • Did these alternating on an EMOM clock, hence the steep drop in reps. Good support work.

C) Sandbag Front Carry - 150 x 100ft x 3 sets

  • I’ve neglected these and it showed. Hoping they come back quickly. Also need to be smarter about footwear choices. Hiking boots > minimalist sneakers.

D1) Ab Wheel - 3 sets of 8
D2) Jefferson Good Mornings - 22 x 15 x 3 sets

  • Just smashing my midsection here. Minimal rest.

46:28

Cooked a ton of stuff so I don’t have to worry about meals this week.

Smoked pit beef and spare ribs (no after pic because I was too excited to eat, but I served with homemade wheat bread and roasted veggies

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Taco soup (serving this with baked potatoes for some extra bulk)

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Salmon burgers with roasted potatoes and sautéed kale

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Also got an evening walk and my daily work-

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

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6/23/25

A) Press – 45x10, 67x5, 78x5, 89x3, 100x12, 78x14+6+4 (rest pause)

  • My traps are quite sore from yesterday’s deadlift workout. Normally I would do Upper/Lower not Lower/Upper. Won’t make that mistake again. That definitely cost me a rep or 2 here, but that just means there’s some room to grow.

B1a) BTN Press – 67x10x2 sets

B1b) Trap Bar Press – 66x10x2 sets

B1c) Press – 67x10x2 sets

B2) Dips – 7/5/5/5/5/5

B3) Lateral Raises – 10s x 8, 7s x 8/7/7/7/6

B4) Reverse Flyes - 7s x 10 x 6 sets

  • This was tough. Took a little over 21 minutes. Ideally would like to squeeze it under 20 minutes before trying to add weight. My shoulders were so pumped I had a hard time raising my hands above my head in the shower afterwards to shave.

C) Axle Curls – 22x45

  • Good pump here. Went with the thumbless grip again – seems to help. Need to remember to keep the weight light and the reps high on curls. Doing the opposite just kills my elbows.

41:52

5 Likes