Been lurking this forum for years, don’t know why I always over think starting a log on here….so here it is!
I use Fitnotes on my phone to track all my lifting since 2018 but I think having a log on here will help keep me more accountable as well.
Quick Background: 34 y/o male, weight: 223 currently. Height: 6’4.
Been lifting since 2016, consistency for the full year always bene an issue so trying to stay the course now!
My wife and I had our first child early last year. Got up to 250lbs, heaviest I’ve been and have been steadily coming back to my goal weight of 215-220.
I lift 3 days per week currently as well as play beach volleyball one day and commute to work by bike (around 15km total daily) and I also enjoy long rides either one day early on a week day or weekend ride. Just did a 100km ride this past weekend.
Had a gnarly bike accident about 1.5 months ago, right shoulder still recovering, pretty much had to start bench press from scratch (couldn’t lift the empty bar ). Been super demoralizing as bench press has always been my weakest lift and I worked hard to get it to 255-265lbs max before the injury.
Just finishing my first cycle of tactical barbell - operator template this Saturday.
Final week 6 lifts:
Deadlift: 365lbs x 4 sets x 2 reps
Squat: 315lbs x 4 sets x 2 reps
Bench Press: 145 x 5 sets x 3 reps
Hammer Strength Row: 205 x 4 sets x 4 reps
Feel like the weights were heavy due to not being fully recovered from the 100km ride but still hit all numbers set out int eh program so I’m happy!
Cycle 2 starting Tuesday September 16. Will work on my narrow stance sumo deadlift for this cycle as well as swissbar rows replacing the hammer strength. Keeping squat and bench press.
I was also doing a TABATA style kettlebell swings and chin ups in my program. Will be progressing the KB swings based off of TB protocol (70 swings week 1, 80 swings week 2, 90 swings week 3 etc.)
Main goals: get strength back up.
Would love to deadlift 500lbs eventually, squat 405 again and maybe one day get back to benching in the 250s.
Will post some videos when I’m home of some of the lifts!
Thanks man! Been following your logs for a while, definitely providing the motivation to check out the books and start this program! Love the simplicity and as my weights aren’t too heavy yet the workouts are pretty efficient!
Decided to start the lifting cycle last night since it will be a busy week ahead!
Tactical Barbell - Operator - Week 1 Day 1
KB Swings: 48KG x 20 reps x 3 sets and 10 reps on the 4th set.
Felt great, always love swings as a warm up for squats or deadlifts.
Finally have a gym that has KBs up to 98KG!?!? so can actually push my KB swings up to where it gets challenging! Goal is to get to that 98KG KB one day!
Barbell Squat: 135lbs x 5
185 x 5
245 x 5 x 5
Bench Press:
45 x 5
95 x 5
115 x 5 x5
Shoulder is still stiff from the fall. Really trying to focus on slow reps, and staying super tight. Excited to get back to 1 plate…as sad as it is. Really want my 225 bench back!!
Swiss Bar Row:
130 x 5
165 x 5 x 5
These felt a little awkward at first to stay braced but after the first 2 sets it felt great.
Finished the workout with 3 sets of prowler push (light, 2 plates) Pretty much sprinted the 25 yds x 6 and 3 sets of 1 minute planks with my wife.
All weights felt good, I always worry that I started the cycle too light but I know by week 3 and 6 will be feeling it. Want to stay strict on the program and just keep adding on the small wins!
Have Beach volleyball tonight for 1.5 hours and cycling total for today will be around 25-30km.
Tactical Barbell - Operator - Week 1 Day 2 (actually day 3 lifts)
Hit the gym last night, had a great session! Got an extra day of rest so decided to do day 3 with deadlifts since I felt fresh.
KB Swings: 48KG x 20 reps x 4 sets
added an extra set of 20 tonight. Felt good, out of breath and worked up a good sweat by the 18-20 rep!
Barbell Squat: 135lbs x 5
185 x 3
245 x 5 x 5
Bench Press:
45 x 5
95 x 5
115 x 5 x5
This has been getting better and better, happy with the form!
Sumo Deadlift
155 x 5
205 x 5
295 x 5 x 5
I didn’t wear my contacts to the gym so took off my glasses for these sets.
Was using bumper plates and realized on the 3rd working set I had a 55lbs plate on instead of a 45lbs LOL. I’ll take the extra 20lbs no problem for week 1!
Did 3 sets of 1 minute planks and 3 sets of push ups to finish it off.
3 weeks ago I wasn’t able to do a single push up because of the shoulder discomfort and weakness, managed to get 3 sets of 8 reps which I’m happy about for now!
September 19, 2025 - didn’t log in over the weekend.
Will be doing week 2 day 1 tonight!
Tactical Barbell - Operator - Week 1 Day 3 (actually day 2 lifts)
KB Swings: 48KG x 20 reps x 4 sets
Second day last week doing this weight for 4 full sets of 20.
Will progress to 52KG KB tonight.
Barbell Squat: 135lbs x 5
185 x 5
245 x 5 x 5
Squats felt great, excited for upping the weight tonight!
Bench Press:
45 x 5
95 x 5
115 x 5 x5
All 5 working sets felt good, less stiffness, time for 135lbs tonight!!
Swiss Bar Row:
130 x 5
165 x 5 x 5
instead of using the eliteFTS bar this time I used a different swiss bar and it was a lot more comfortable. Will continue with it!
Finished session with 4 sets of 1 minute planks and 4 sets of chin ups.
KB Swings: 56KG x 15 reps x 4 sets
Upped to the next KB available, 56KG felt good, will do for sets of 20 next time. Was just testing the heavier weight.
Barbell Squat: 135lbs x 5
225 x 3
275 x 5 x 5
Will post video shortly
Bench Press:
45 x 5
95 x 5
135 x 5 x5
Finally back at 1 plate, the little wins are keeping me going!
Swiss Bar Row:
135 x 5
155 x 5
175 x 5 x 5
Have a video of these as well, felt a good stretch and contraction, excited to see where this lift goes.
Even though was a late session, glad I made it there!
Swiss bar row: 175 x 5 I think I overshot my 1 rep max calculations for this so lowered it from original post. Felt good though and will keep working on it to get to 2 plates by week 6-7.
Went to the gym with my wife to spot her and make sure all her lifts are looking good. Since I lifted Monday i just took the time to do some core and a bunch of sets of chin ups in-between her sets.
Chin ups (bodyweight 225)
12 sets of 5 reps
First time in a long time since my bike accident that I’m able to do any sort of pull up/chin up pain free, so I just kept going! Back feels great this morning!!
Also did some leg raises and planks.
Finished with prowler push.
Headed tonight to continue the Operator week 2 day 2!
Will continue to deadlift on day 2. Always feel fresh mid week.
KB Swings: 56KG x 20 reps x 3 sets + 1 set of 10. 70 total reps. next week 80 reps!
Really felt my lats on this as well from all of the chin ups yesterday!
Edit - Video:
Barbell Squat: 135lbs x 5
185 x 3
225 x 3
275 x 5 reps x 3 sets
Knee was feeling a little sore so decided 3 sets was enough.
Bench Press:
45 x 5
95 x 5
135 x 5 x5
Hoping to keep building on this with no hiccups!
Sumo Deadlift
135 x 5
225 x 5
275 x 3
325 x 5 x 5
These felt great, felt pretty fast.
Edit - Video:
Did 3 sets of 1 minute planks and 3 sets of Rogue Fatbell curls
35 x 3 x 12
KB Swings: 56KG x 20 reps x 4 sets
Will add an extra 5th set for week 3!
Barbell Squat: 135lbs x 5
225 x 3
275 x 5 x 3
Did a fair bit of biking this week so took it easier on the squats finished 3 working sets. Excited for 90% work this week!
Bench Press:
45 x 5
95 x 5
135 x 5 x5
Didn’t feel too good unfortunately. Feel some type of clicking in my right shoulder and just didn’t feel the speed of the reps as earlier in the week.
Swiss Bar Row:
135 x 5
185 x 5 x 5
Felt good, upped 10 lbs from previous session.
Here is the video of the swiss-bar rows:
What are people’s opinion on this form? not strict enough?
I felt good while doing it, felt my back working but when I watch the video there is a lot of movement
Finished off with some core, 3 sets of 1 minute planks and 3 sets of 12 Captain’s Chair with a 25 lbs plate.
Another week in the books! Week 3 will be fun at 90%!
Thanks for the reply, in the past I have gotten way too caught up with “perfect” form that it held back my intensity so really want to push it during these next couple of cycles of TB.
September 30, 2025
Was feeling pretty beat up today, played hard in beach volleyball on Monday and rode total 75 KM over the last 2 days. Sluggish movement of weights.
KB Swings: 56KG x 15 reps x 4 sets
Will do 5 sets of 20 reps next session!
Barbell Squat: 135lbs x 5
225 x 3
275 x 3
315 x 3 x 3
These felt heavier and slower than i hoped but the video isn’t too bad.
Bench Press:
45 x 5
Just didn’t even both trying to bench press today. Shoulder felt worse than last session on Friday so I think i will let it rest. Did some chin ups and Captain’s Chair instead
Chin ups:
225 x 6 sets of 5 reps
So happy I can do chin ups again! My favourite non barbell exercise that I was missing until the shoulder loosened up!
Captain’s Chair:
25 lbs plate x 3 sets x 10 reps
Swiss Bar Row:
135 x 5
205 x 5 sets x 3 reps
Upped 20 lbs from previous session, glad it was a 3 rep week as these felt tough. Have to get used to rowing heavier weights.
My shoulder has been making some strange crunching noises and feeling off with a some pain as well. Will take a break from flat barbell bench press as well as squats as it makes it feel worse.
Couldn’t get myself into position under the bar for squats.
As it’s the second cycle of Operator (9th week) I may switch up my cluster of lifts and try something different to let my chest/shoulder heal more.
I have also been cycling a lot more this week as the weather has been great so I’m sure the extra KMs have impacted my recovery overall resulting in my sluggish feeling in the gym and not wanting to do heavy squats 3 days.
Was thinking of making my next cluster:
Hack Squats (video below, felt great all around) the one at my gym is amazing for my leverages I feel.
Chin-ups/Weighted chin-ups
Keep my sumo deadlift going as long as it feels good. Not sure what to try as my upper body push. Single arm landmine press, dumbbell floor press potentially. I will try some different variations during the next session and see what my shoulder likes. There is a Viking press attachment at my gym as well.
Kettlebell Swings:
56 kg x 6 sets x 15 reps (instead of adding extra reps i added a couple extra sets this week).
Sumo Deadlift:
135 x 5
225 x 5
275 x 3
335 x 2 (intentionally used a 25kg plate this time!!)
385 x 3 x 3
Barbell OHP (tried this out instead of bench, felt better than bench but won’t be continuing with it.
45 x 5
95 x 5
115 x 3
135 x 3
Hack Squat (really enjoyed these!)
180 x 10
360 x 3 sets x 10 reps
450 x 8 reps (Video)
Excited as this hack squat has a lot of space for plates so will try to really push it!
Lat Pull downs for some added back volume
165 x 3 sets of 10 reps
finished with some captain’s chair for abs
25lbs x 3 sets x 10 reps
If anyone has other suggestions to try for my upper body pressing that will fit well into tactical barbell.
). Been super demoralizing as bench press has always been my weakest lift and I worked hard to get it to 255-265lbs max before the injury.
