Brandon's Backyard Buffoonery

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 wonā€™t be much of a change; still 3 days of lifting and 3 days of running. Although, thereā€™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 decisionsā€¦

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

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

1 Like
324

@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 wouldnā€™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 wasnā€™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; itā€™s just like you said, are Brianā€™s programs too hard to add anything to?

1 Like
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, Iā€™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 donā€™t wanna serve 2 masters, seems dumb. Plus, I browsed through the books a little bit and think I found ā€œapprovedā€ 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. Iā€™ll be very loosely interpreting his rules, but as long as I take things out when I add them in, I think Iā€™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 ā€œflour/butter/honey/syrup/saltā€ is really dessert , haha. Trying to up the protein with more egg whites and grassfed milk too.
7 Likes
326

Itā€™s the joy of these forums, we all help shape each other - iron sharpens iron!

I think youā€™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.

2 Likes
327

Donā€™t give me too much credit @alex_uk because Iā€™ve already played with that recipe a little bit in an effort to bring it back without as much sugar, haha. If youā€™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, whatā€™s not to love.

6 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

  • ā€œProper hard workā€. Wasnā€™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 thoughā€¦

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 ā€œHICā€ category of TB, although technically you arenā€™t supposed to be doing much if any HIC during green protocol programs, hehe. These were ā€œeasierā€ 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 wasnā€™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. Itā€™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. Fridayā€™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 Mondayā€™s squats/sandbags, so these werenā€™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 Mondayā€™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 Iā€™m just being a wimp and this is part of the process or if Iā€™m overextending myself. My recovery is on point. My girlfriend jokes that my refrigerator looks like a grocery store. Wondering if Iā€™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 Iā€™m doing isnā€™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. Wasnā€™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 Iā€™m still in the ā€œdark timesā€ 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 arenā€™t we all? Just glad to have training to keep me focused. Couldnā€™t imagine ā€œthrowing myself into my workā€ or whatever else people do to cope.

6 Likes