Biceps - Bayesian cable curls
Left: 30 1/2 lbs x 6, 4 (!)
Right: 20 1/2 lbs x 9, 9
Decided to keep my arm medley in the rotation as I transition into Tactical Barbell. Running the Green version of the Base Building period in order to stay with the max strength work I’ve returned to recently AND to build up my aerobic base ahead of returning to jiu-jitsu sparring in the New Year.
Swapped in the weighted dips for the bench press for now as I continue my shoulder PT. Will do weighted chins on Day 1 and deadlift on Day 2 for the first six weeks of the max strength component of the base building program.
Starting slow with three sets instead of five, per TB guidelines. Also being careful with the dips to not go beyond parallel, having twice injured my shoulders by going too deep with too much weight.
TB Base Building (Green) Week 1 (Max Strength 70%)
Barbell back squat
(warmups superset with 24" box jumps 3 of 5)
165 lbs x 3 x 5
Weighted dips
BW x 5 / +15 lbs x 5 / +25 lbs x 3 x 5
Triceps - Cable pressdown
Left: 27 1/2 lbs x 9(!), 9(!)
Right: 27 1/2 lbs x 6(!), 22 1/2 lbs x 9
Biceps - Bayesian cable curls
Left: 32 1/2 lbs x 4(!), 27 1/2 lbs x 9(!)
Right: 32 1/2 lbs x 6(!), 5(!)
Weighted chins (Swiss grip)
BW x 5 / +15 lbs x 5 / +25 lbs x 3 x 5
Superseted shoulder PT band work between upper body lifts. Did chins last by accident. Was halfway through arms when I realized I’d skipped them. Adding weight next week (80%).
Out of control late night snacking. As in “standing-in-front-of-the-open-pantry-eating-moments-before-going-to-bed-after-11pm” snacking. Totally psycho.
Biceps - Single arm cable curls
27 1/2 lbs x 9(!), 9(!)
Notes:
This is in many ways a Pre-Base Building program. I’m going to stick with the Max Strength for the full nine weeks, as one difference from the true TB BB program, to become as acclimated to the barbell (and the dips and chins) as possible.
Still deciding whether or not to start 2025 with Operator/Black or Fighter/Green. Honestly, I don’t think I’ll be training jiu-jitsu hard enough or often enough to justify F/G, at least not for a little while. If 2025 is a rebuilding year, then O/B might make more sense, at least to start things off.
Barbell back squat
(warmups superset with 24" box jumps 3 sets of 5)
185 lbs x 3 x 5
Weighted dips
BW x 5 / +25 lbs x 5 / +35 lbs x 3 x 5
Weighted chins (Swiss grip)
BW x 5 / +25 lbs x 5 / +35 lbs x 3 x 5
Triceps - Cable pressdown
Left: 25 1/2 lbs x 7, 7
Right: 25 1/2 lbs x 7(!), 7
Biceps - Bayesian cable curls
Left: 30 1/2 lbs x 7, 7(!)
Right: 30 1/2 lbs x 7(!), 7(!)
Notes:
Took my AM weight vest walk right before heading to the gym, but forgot to wear my Fitbit for both, so the steps for Saturday are going to be massively undercounted by as much as 6k.
Thinking about this guy as I try to close out 2024 on a strong note.
Finished last week with the heaviest weekly weight since the second week of May (153.31 lbs). Activity level (basis daily steps) is also at a low, thought it’s been low for about a month now.
Autumn travel is done and daily temps here in the high desert are back down to seasonal norms. Should be easier to be active.
Barbell back squat
(warmups superset with 24" box jumps 3 sets of 5)
210 lbs x 3 x 3
Weighted dips
BW +45 lbs x 3 x 3
Weighted pullups (Swiss grip)
BW +45 lbs x 3 x 3
Triceps - Single arm cable pressdown
25 1/2 lbs x 9, 9 (!)
Biceps - Single arm Bayesian cable curl
30 1/2 lbs x 6, 6 (!)
Notes:
Shoulder PT mixed in during warmups. Squats moved, but felt a little heavy. Looking forward to spending a week at 75%.
WD feeling better than ever as long as I control ROM. WPU starting to get challenging. Pushing volume on WD and WPU until I can do +45 lbs @ 5 x 5. Then I’ll start adding weight. K. Black has a line about “practicing strength” that really resonated with me in ways both in and out of the gym.
Shoulder PT in the morning after the walk and again after dinner and shows with Mrs. BTT.
Afternoon at the gym: Started out at 3.3 mph at 5%. Boosted to 5.5% after half a mile. Then up to 6% at the mile mark. One more boost to 6.5% at the two mile mark.
Max strength tomorrow. 75% for 3x5 on squats. Adding a rep on each set of the WDs and WPUs.
Biceps - Single arm cable preacher curl
30 1/2 lbs x 9 (!), 9 (!)
Notes:
Shoulder PT mixed in during warmups. Squats felt solid. Same with WDs. WPUs definitely starting to feel challenging with the fourth rep. Need to work on finishing form. Arm work felt good. Need to inch the weight up slowly.
Met with PT after training. More shoulder work, especially serratus and infraspinatus. Got referral to ortho doc to see about the tears, the retractions, and the bone spur that’s to blame for the worst of it.
Incline treadmill
60 minutes / 3.3 miles / 470 cal
Notes:
Missed the E session on Wednesday so between that and missing my AM walk this morning, I decided to add a some minutes to today’s E session.
Goal was to keep HR between 125-135 for the 90 minutes – except for the stairmill, which takes me into overload (HR>153 or so) about 2-3 minutes in.
My PT wants me to drop the weighted dips because in taking my elbows behind my back, they potentially stretch the already torn tendons around my shoulder. He said that a floor press would be fine, though I don’t want to do those until that Swiss/football bar arrives. May try neutral grip seated chest press machine …
WPUs are challenging. May try 35 lb plates at 3x4 for better quality reps. Or I could just lose a few pounds …
Tried floor presses instead of the weighted dips, but my shoulder just kept popping. Barbell, trap bar (for neutral grip), DBs … all the same. Tried a few BW dips and no popping, but I don’t want to risk going against PT advice. Swapped in the delt medley that I do for PT; I’ll just add progressive overload as possible. As usual, did regular band PT for shoulder during warmups.
