Haha maybe that’s how I should start buying them to control my portions of walnuts 
2 Likes
Get out the old hand held nut cracker and you’re getting some grip work too. 
1 Like
November 5, 2025
Tactical Barbell - Operator - Week 5 Day 2 - Cycle 2.5
KB Swings
48KG x 5 sets x 8 reps
Sumo Deadlift
155lbs x 5
245 x 5
295 x 3
335 x 3
385 x 3 sets x 3 reps
The first warm up set felt heavy but thankfully it got easier as the sets wen ton and the working sets felt great!
Have a video of this but nothing worth posting about, form and speed was solid.
Super Wide Lat Pull down (new handle the gym got, definitely felt it!)
165lbs x 5 sets x 10 reps
Power Squat
360 x 5
630 x 5 sets x 3 reps
Was a solid session and was happy my wife hit a PR on her deadlifts, used a belt for the first time and liked it!!
Just Keep Moving!
5 Likes
Deadlift PRs are awesome, and belts are awesome, so your wife had a VERY awesome session. Great to hear.
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Yes!! I was excited for her to see how happy she got when the weight lifted pretty easily for 6 reps!
She just started barbell lifting 2 months ago and I miss that newbie gains stage that i never really took advantage of bc I wasn’t consistent, so awesome to see her progress physically but also the positive effect on her mentally!
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November 7, 2025
Tactical Barbell - Operator - Week 5 Day 3 - Cycle 2.5
KB Swings
48kg x 6 sets x 8 reps
Power Squat
360lbs x 5
630 x 4 sets x 3 reps
Neutral Grip Chin Ups
BW (227) x 10 sets of 3
I first did 5 dedicated sets to this and then decided to do more sets throughout the workout in-between sets of squats.
Another huge PR for my wife, she lost 15lbs in the last 15 weeks of consistent training and just minor adjustments to diet!
Just Keep Moving!
5 Likes
November 8, 2025 - Bike Ride
Went on a pretty chill 20km bike ride, 58 minutes. Legs were burning up a long slow uphill to get to the top of the valley.
Excited to be on the last week of this cycle! Still really enjoying the se tup of Operator and it’s bene working with my schedule.
I may just another cycle of it, switching up some of the lifts and then seeing where I will go after another 6 weeks.
Next cycle main lifts: 1) Low bar squat. I have enjoyed suatting with the barbell for a long time now, excited to get back to it and see how the power squat work transfers. Hoping to make 315lbs the easy working weight 5 x 5 sets.
Long term goal would be to have 365lbs be my 70% days.
2) Log Press. Will most likely go with this for pressing movement. The neutral grip lifts just feel the best for my shoulder so will try this out for 6 weeks. Will test a couple of sets this coming week to see what weight to start with for my cycle.
3)/4) Chin ups, want to keep building on these. Will also switch back to conventional stance deadlifts.
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That’s awesome! It’s a good feeling for sure. 
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November 9, 2025
Glad I went for that ride yesterday, first major snow fall in the city today. Really hoping it doesn’t last and I can still bike outside until mid December like last year.
Got myself to the gym this afternoon while everyone else napped at home and did some stair climber. Wow it’s been a while since I’ve used it…forgot how much it kicks your ass.
30 minutes, level 12/20, fat-burning pre-set.
Sweat buckets!
Just Keep Moving!
4 Likes
November 10, 2025
Tactical Barbell - Operator - Week 6 Day 1 - Cycle 2.5
Hyped for 95% week!!
Kettlebell Swings
48kg x 3 sets x 25 reps
Decided to do some higher reps, great sweat going but my lower back was getting fatigued so decided to save myself for the power squat work. Will get to 100 reps next time!
Power Squat
360 x 5
720 x 3 (felt pretty good so decided to push further)
720 x 3 sets x 5 reps
Definitely a PR on this machine, excited to see how it will translate to my squat strength. Have really been enjoying this machine, feel like can push it even further!
Neutral Grip Chin Ups
BW (228) x 2 sets x 5 reps
BW + 20 lbs x 3 sets x 3 reps
Lat Pull Down
170 x 3 sets x 10 reps
Tricep Pressdown
60 lbs x 3 sets x 12 reps
Captain’s Chair
25 lbs x 3 sets x 12 reps
Was happy overall with the session! Keep wondering if I should keep the power squat for a another 6 week cycle and keep building on it or rotate in the low bar squats.
Until next time…. Just Keep Moving!
4 Likes
November 12, 2025
Tactical Barbell - Operator - Week 6 Day 2 - Cycle 2.5
Everyone in my house is feeling sick, the cold weather hit hard and fast, lots of people around seem to be sick.
Went for a solo gym session last night, it took a lot of will power to make it to the gym after a long day and feeling weak but no sickness symptoms! Got there around 10 PM, 1,5 hrs later than usual!
KB Swings
56KG x 3 sets x 10 reps
Upped the weight, felt like some solid reps, hamstrings were feeling tired.
Sumo Deadlift
135 x 5
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1 Knew the 425 was going to be a struggle.
425 x 0 (Fail)
Couldn’t even break it off the ground. Maybe I am not feeling as great as I thought I was…felt super drained even attempting this. Was mad about it as the 405 x 3 felt great during the 90% week.
315 x 12 reps - Felt good. Need to practice more with heavier weights as I know it’s a skill that needs to be developed.
Based off the last rep-out set, feel like I definitely should have had the 425.
Will get it back after next cycle. Going to accumulate some volume. Remind myself that it’s a marathon, I don’t want failed sets! Also need to get back to sleeping on time. have been staying up later than usual.
Cable Rows
180 x 4 sets x 12 reps
Chin Ups
BW (228) x 5 sets x 5 reps
That’s it that’s all!
Just Keep Moving!
4 Likes
Based off the last rep-out set, feel like I definitely should have had the 425.
Will get it back after next cycle. Going to accumulate some volume. Remind myself that it’s a marathon,
Yeah, I was kinda curious how/why you were pulling singles in this workout in the first place. I thought it might have been a bridge week test. “Testing isn’t training” as the saying goes. That 405 3x3 may have felt good, but it also had some inroads to your recovery that you have to payback. Deadlift is fickle that way.
1 Like
Yeah…this session went off the rails for sure and was not part of the program rep scheme. The singles was mostly because I was worried to jump straight to the 425.
I may have over shot my numbers for deadlift this cycle because I was excited lol Used a true max instead of training max and it shows.
Also did the extra reps on power squat on Monday that I think my legs were still feeling.
Have to just follow the prescribed reps and sets and trust the process.
This seems to always happen in my training when I reach around 405lbs deadlift and 315lbs squat for reps. I overshoot for the next cycle and I end up spinning my wheels.
I have a 5 day vacation coming up Nov. 26 - 30 where I won’t have access to a regular gym.
Trying to plan my next cycle and just not sure what to do for next week as I don’t want to finish week 1 and then week of Nov. 23 only be able to get 1-2 workouts in.
I will finish this week off strong with power squats as prescribed and chin ups.
@T3hPwnisher any suggestions for how to schedule properly around the 5 days off?
When I input my real numbers from this past cycle I get the below for a new cycle.
I could just do business as usual, week 1 next week, start week 2 and then when i get back just re-do week 2 and keep going like that.
Also finally got an MRI requisition…hoping to get an appointment for a scan soon but could take months… O’ Canada!! 
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Any thoughts to running Operator for Week 1, Fighter for Week 2, and back to Operator for Week 3?
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That’s great suggestion as well! I haven’t tried any other version other than operator for now.
So for the two sessions that week I would perform Squat, Log, Pull up and deadlift at 80%, 3-4 sets, 5 reps.
Thanks man!
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Absolutely dude! It’s one of the big things I really appreciated about Tactical Barbell: it’s an interesting combination of “break out the crayons and spell out everything” while also being very flexible and modular.
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I really enjoy that about the programming too! Makes it super simple and intuitive!
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November 14, 2025
Tactical Barbell - Operator - Week 6 Day 3 - Cycle 2.5
KB Swings
56kg x 5 sets x 12 reps
Neutral Grip Chin Ups
BW x 6 sets x 3 reps
Been doing these super slow and controlled coming down to a full hang/stretch. Been feeling good on the shoulders will continue to build on it.
Power Squat
450 x 5 reps
720 x 4 sets x 3 reps
Felt strong on these!
Cable Flys
100 x 12 reps
140 x 12 reps
160 x 3 sets x 12 reps
Tried fly’s out for the first time in a long time. Was worried how my shoulder would feel but surprisingly, felt great, got a good chest workout that I’m feeling today and no shoulder pain. Will definitely rebuild the right side of my chest that I see has atrophied in the last 3 months due to the fall.
Captain’s Chair
10 lbs x 3 sets x 20 reps
Another TB cycle in the books! Finally feels like I have some consistent momentum going.
Will be starting next cycle next week and take Pwn’s advice and do Fighter template for the short week before vacation.
Just Keep Moving!
5 Likes
November 17, 2025
Tactical Barbell - Operator - Week 1 Day 1 - Cycle 3.5
Fresh new Operator TB Cycle!
Was a solid session. Barbells quats felt a little awkward on my shoulder but went well overall. Excited to get another cycle started. Adjusted some weights for rounding. Gym was pretty dead last night so took some vids of most of the movements.
KB Swings
56kg x 4 sets x 15 swings and last 1 set x 10 (video)
Squat
135 x 5 reps
185 x 5 reps
245 x 5 sets x 5 reps
My right knee was a little achy and has been this week. Will try to keep my step count up. As it’s gotten colder, been slacking on the steps.
Neutral Grip Chin Up
BW (231) x 5 x 5
Slow and controlled, happy with these and so is my shoulder!
Log Press
70 x 5
90 x 5 sets x 5 reps
Neutral grip feels great on these, excited to see how it goes!
Feels bad lifting so light on upper body presses 
Banded Face Pulls - throughout the workout
Skinny red band x 8 sets x 20 reps
Just Keep Moving!
6 Likes