Really did not anticipate such DOMS from Monday’s session but wow those heavy swings I think lit up my whole body!
It’s like the perfect amount of soreness pain…my traps and entire back are feeling it!
Psyching myself up to get the 92KG KB for swings in the next couple of weeks/months. Most of the videos I see online of 92KG swings they are a small range of motion…not sure if I’m doing too much with my swings, don’t want to risk injury but also could just be overthinking as my body felt great doing them and I feel it hit all the right spots that I can feel today!
Going to keep the swings light tonight so I can manage the rest of the work!
Concept 2 Air Bike
10,000M in 22 minutes. Did a couple of sprints but mostly easy zone 2 ride.
5 rounds sled drag sled + 270 lbs.
Got a great sweat in and was happy I got to the gym.
Have some family stuff pop up for tonight and will be out of town until Saturday night/Sunday morning potentially so it doesn’t look like I’ll get my deadlifts in this week
If I’m back Saturday night I will go do them otherwise will just have two deadlift days next week (Monday & Friday).
Perks of not celebrating Xmas on Dec. 25 - next week will be a great week to get some intense sessions in!
December 20, 2025
Tactical Barbell - Operator - Week 3 Day 3 - Cycle 3.5
Managed to make tot he gym Saturday evening to finish off day3!
Had some alcohol and too much food on Friday, definitely felt it in my performance. I mainly wanted to get my deadlifts in from this day.
KB Swings
48KG x 5 sets x 12 reps
Sumo Deadlift
135lbs x 5
225 x 5
275 x 5
315 x 3
375 x 3 sets x 3 reps
Was happy I got these in for the week. right side of lower back felt super tight during the pulls. I’m sure it’s from the long drives I did the day before.
Lat Pull Down
200lbs x 4 sets x 8 reps
Tricep Rope Press-down
60lbs x 3 sets x 15 reps
Leg Extensions
50lbs x 20 reps
85lbs x 2 sets x 20 reps
Never used a leg extension like this. It has an air compressor attached and you load it by pressing +/- and it adds air pressure resistance…got a crazy quad pump from these reps.
Chin Ups
BW (232) x 5 sets x 5 reps
Got these in outside in the backyard again yesterday. Got my chest all the way up tot he bar but not a full dead-hang on all reps.
Will be back to regular program tonight, Squat, Pull up and double KB OHP.
December 23, 2025
Tactical Barbell - Operator - Week 4 Day 1 - Cycle 3.5
My mom’s birthday tonight so decided to get a session in early this morning. Made it to the gym at 4:45AM through a pretty bad snowstorm…so happy I went!
KB Swings
48KG x 4 sets x 12
48KG x 1 set x 24 reps
Duffalo Squat
145lbs x 5
195 x 5
265 x 4 sets x 5 reps
These felt great, even with little sleep felt strong. Glad it’s a ~75% week though.
Chin Ups
BW (232) x 2 sets x 6 reps
BW x 3 sets x 5 reps
Going to catch up on some logging from the holiday week!
December 24, 2025
Tactical barbell - Operator - Week 4 day 2 - Cycle 3.5
Plate to Overhead (TABATA)
45lbs x 8 sets x 8 reps
Really enjoyed these and did a bicep curl to get it overhead, I think i found my new favourite way for some bicep volume….arms were on fire after and forearms since I was using a really thick 45lbs Olympic plate.
Chin Ups
BW (232lbs) x 5 sets x 5 reps
Did some more sets outside…freezing rain, snow, don’t matter!!!
Sumo Deadlift
135lbs x 5
225 x 5
275 x 5
315 x 3 sets x 5 reps
My left knee was bothering me during these…and I may have twisted it or something because it still does not feel right when I twist my leg a certain way.
Decided to not squat this day because of the knee so I did some leg extensions and hamstring curl super sets!
**Leg extension **
100lbs x 3 sets x 20 reps Hamstring Curl
130lbs x 3 sets x 12 reps
Quads and hamstrings were pumped after this, felt good for my knee actually!
December 26, 2025
Tactical barbell - Operator - Week 4 Day 3 - Cycle 3.5
Plate to Overhead
45lbs x 5 sets x 12 reps
Barbell Squat
135lbs x 5
185lbs x 5
265lbs x 4 sets x 5 reps
Knee feels okay when pushing straight and squatting but as soon as I’m walking or twisting still discomfort.
Chin Ups
BW(232lbs) x 5 sets x 5 reps
Blizzard and ice rain sets outside today!
December 27, 2025
Came in to do some cardio and conditioning!
Concept 2 AirBike
10,000m , didn’t start my watch on time and don’t remember how long it took, but around 21 minutes, Not a hard pace but consistent, mostly zone 2.
Sled backwards drag
Sled + 225lbs x 7 trips back and forth on 50 yds total
Held some thick handles and kept my biceps and back flexed while dragging, was a good back and arms burner as well!
I was inspired by you man!! These are awesome and take a lot less out of me compared to heavy KB swings but still get a nice sweat and pump at the same time!
I’ve been doing American KB swings tabata-style in my current cycle, and while the ground-to-overheads were super-effective, I’m finding that the swings straight-up steal your soul—I’m not doing them nearly as heavy as you were, but the tabata protocol can make just about anything suck 10x harder, haha!
December 28, 2025
Tactical barbell - Operator - Week 5 Day 1 - Cycle 3.5
Came in to get some work done last night, short recovery turnaround. Will be going away for New Years starting December 30 with no access to any equipment so trying to squeeze in at least 2 lifting days before then potentially all 3 if I can get up early tomorrow after a late workout tonight!
DB KB OHP
24kg x 5 sets x 5 reps
These felt strong! Happy about my shoulder progress but chest still a no go for any type of pressing except with cables.
Chin ups
BW (232lbs) although i ahven’t weighed myself…ate like an animal over teh holidays…but don’t feel/look any bigger ahah
232lbs x 5 sets x 5 reps
Mainly wanted to get my chin ups and KB work in. Knee was still sore so skipped any leg lifting and did some stairmaster with a 35lbs vest on. Stairmaster x 35lbs vest x 25 minutes
Thanks Shane!! I built it during the start of COVID and had a pretty ghetto but great lifting set up in the garage as well.
Ended up adding a bike stand/holder on the side of it….that is not a mini pull up bar sticking out haha
