nice set
1 Like
Appreciate it man!
1 Like
November 18, 2025
Conditioning
KB Swings
68KG x 5 sets x 8 reps
Stairmaster - 25 minutes
Level 8 Fat Burner preset with a 35lbs vest
Was sweating buckets from this, felt great after and a nice burn in the calves.
Inside of my hamstrings was sore last night from going back to barbell squats.
Headed back tonight for deadlifts, squats and log!
Just Keep Moving!
4 Likes
I swear every time I post on here that I’m going later something comes up.
My kid got sick and was not a fun evening.
Didn’t make it to the gym but I dusted off my 45lbs KB and just did a bunch of swings outside on the yard later at night. Was already dark and chilly. Felt a nice lung burn!
45lbs x 12 sets x 20 reps
Was happy with at least a bit of a sweat session in the fresh air!
Just Keep Moving!
4 Likes
November 20, 2025
Tactical Barbell - Operator - Week 1 Day 2 - Cycle 3.5
KB Swings
48kg x 3 sets x 10 reps
Quick warm up and getting the lower body fired up!
Sumo Deadlift
135lbs x 5
185 x 5
225 x 5
295 x 5 sets x 5 reps
Banded Face Pulls
In-between deadlift sets with skinny red band.
4 sets x 30 reps
Barbell Squat
135 x 5
245 x 3 sets x 5 reps
Didn’t feel like pushing past 3 sets, right knee has still been achy during squats. Did some foam rolling after set 2 that made it feel a little better.
Log Press
73lbs x 5 reps
93lbs x 5 sets x 5 reps
Felt pretty good on the shoulder, will progress slowly as tempting as it is to jump up in weight I know my right shoulder and chest is not ready.
Cable Flys
160lbs x 3 sets x 12 reps
Felt great again, excited to continue these as I finally feel my right pec engaging without any crunching sounds or pain.
Happy I got the session in! Have a fundraising trail run this weekend with my sister. Should be about 8-10km in the trails in cold weather, looking forward to it as I miss the trails!
Just Keep Moving!
5 Likes
These are my favorite kinds of races.
1 Like
Haven’t really been on the computer much since before my trip.
Had a great trail run, did two sessions of stairmaster before my trip as well with 35lbs vest!
Vacation was great, first time in Mexico! Super nice place, really enjoyed the food and maybe a couple too many Mezcalita’s. 
Made it back to the gym last night. Starting fresh cycle bc why not after a full week off.
December 1, 2025
Tactical Barbell - Operator - Week 1 Day 1 - Cycle 3.5
KB Swings TABATA
48KG x 8 sets x 12, 10x6, 6 x 1
Barbell Squat
135 lbs x 5
185 x 5
245 x 4 sets x 5
Adjusted the bar position a little bit and felt like I felt way more table in the hole.
Pull Ups
BW (228) x 4 sets x 5 reps
Felt good on these and really tried to control the full range.
Does this count as a weighted pull up with the belt haha
Double KB OHP
Decided to change out my press movement…again. These felt great. Stayed relatively light.
20KG per hand x 5 sets x 5 reps
Cable Flys
160lbs x 7 sets x 12 reps
These have been the only thing that actually feels good for my chest. “
Still doesn’t feel good in the starting position when I initially pull the cables down.
Was excited to get back to the gym! Snow on the ground, winter is officially here! No more biking for me so I have been walking before and after work from train station. 3K steps per direction.
Will try to continue to add 1 day of dedicated cardio day at the gym either doing treadmill, Stairmaster or sled.
Just Keep Moving!
5 Likes
December 3, 2025
Tactical Barbell - Operator - Week 1 Day 2 - Cycle 3.5
My friend was in town that used to train with me at this gym before COVID.
Got him a guest pass and we trained like the good ol’ days haha
He didn’t feel like deadlifting so I did my day 3 session and will deadlift on Friday.
I really enjoy the friends that WANT to train and we always go out of our way to do some sort of activity when we see each other, whether it’s a long bike ride, hike or a lifting session or some type of other sport!
KB Swings
48KG x 6 sets x 10 reps
Squats
135lbs x 5
185 x 5
245 x 5 x 5
These felt oaky, was better on Monday. I can’t seem to find the sweet spot for a bit of a high bar position. Although I prefer low bar it has been putting a lot of strain on my already tender shoulder/pec.
Pull Ups
BW (228) x 5 sets x 5 reps
These felt harder than on Monday as well.
I think i just didn’t get a good nights sleep and really felt it in my lifts. Just felt sluggish.
Standing DB KB OHP
20kg x 5 sets x 5 reps
These felt good again, will do 20kg, 24kg and 28kg as the progression over the weeks and see maybe even end week 6 with a 32kg.
Backwards **Sled Drag **
3 Plates + sled x 3 sets of turf length and back about 50-60 feet total per set.
First time trying this variation and really liked the quad burn!
Will up the weight next time I’m doing it alone and use this as my finisher!
We also did 45lbs plate ground to overhead while waiting for teh other guy to come back with the sled.
Solid session!
Just Keep Moving!
6 Likes
This is awesome. I don’t have any friends like that. Lol.
1 Like
I have a total of…3 like this ahha and unfortunately they all moved away so now it’s just once in a while!
1 Like
December 5, 2025
Tactical Barbell - Operator - Week 1 Day 3 - Cycle 3.5
KB Swings
48KG x 5 sets x 15 reps
I really enjoy KB swings as the first movement! Always get a great warm up full body and it really gets my hamstrings and glutes ready for deadlifts.
Double KB OHP
20kg per hand x 5 sets x 5 reps
Excited to see where these go, felt solid and plenty left in the tank.
Trap Bar Deadlift
135lbs x 5
225 x 5
275 x 4 sets x 5 reps
Decided to give these ago as it was week 1, to see if I should do this variation for this cycle. Since my knee has been iffy these were okay, but I think I will just continue my preferred not too wide sumo stance as I think when it gets heavier I’ll feel it more in my knee.
Since I did a run on Thursday my knee was already feeling kind of tender so I decided to skip the 3rd squat of the week and try a heavy backwards sled drag.
Kept reading about how good it is for legs when dealing with knee issues and it definitely was!
Will mix these into conditioning at the end of sessions and alternate between regular sled push and this drag variation.
Backwards Sled Drag
Sled + 180 lbs x 50 yds
Sled + 270 lbs x 50 yds
Sled + 360 lbs x 50 yds
I think I can push it to 10 plates next time as well. Felt an amazing burn in my full legs and glutes!
Got some videos of the trap bar deads and sled drags but they are super boring.
Just Keep Moving!
5 Likes
I don’t know if I already brought this up to you, but in the place of deadlifting, there’s consideration to employing the good morning. My inspiration comes from Bruce Randall, who, due to breaking his leg in 7 places in a motorcycle accident, couldn’t regularly squat, and relied on the good morning to build his legs. In doing so, he was able to accomplish a 680lb squat around the time that a 500lb squat was almost unheard of.
They’re an absolute gnarly movement to do for low reps, but really build some real deal “wtf” strength. Something to consider.
1 Like
I have never tried to do a good morning but have seen plenty of people training it at my gym. It always scared me for some reason, but maybe that’s why it’s a good reason to try it as well!
I will have to watch some videos for the form, or if you can recommend a good video, or your own? haha I always tend to learn best from videos and can try it out with some lighter weight to start.
I don’t know of a particular video that I’d call good as it relates to the good morning, but I always found this one inspiring
Ultimately, a good morning is like a stiff legged deadlift where the bar is on your back instead of in your hands.
1 Like
That’s awesome man, thanks for posting and for the suggestion!
Our gym has a mono lift I could use the straps like that or even just set up the safeties properly on the regular racks.
Stiff legged deadlift is one of my favourite movements, was always able to really feel that stretch but always kept it as an accessory lift rather than trying to go heavier for lower reps.
December 8, 2025
Tactical Barbell - Operator - Week 2 Day 1 - Cycle 3.5
KB Swings
56kg x 5 sets x 10 reps
Kabuki Duffalo Bar (55lbs) Squats
145lbs x 5
195 x 5
275 x 4 sets x 5 reps
These felt good and was able to get good depth on them. Feels way more comfortable with this bar. Will see if I can use this variation for the remainder of the cycle.
Pull Ups
BW (230) x 5 sets x 5 reps
Double KB OHP
24KG x 5 sets x 5 reps
This felt like a good weight jump from 20kg. The 5th rep on the 5th set was tough.
Will be interesting to see how the 28kg feels next week.
I guess that’s the tough part of KB training, the increments make it tougher to progress.
Would be awesome to press the 48KG one day!
Cable Fly
180lbs x 8 (felt too much strain in my pec/shoulder)
160lbs x 12 reps x 3 sets
Just Keep Moving!
5 Likes
December 8, 2025
Tactical Barbell - Operator - Week 2 Day 2 - Cycle 3.5
Came to the gym late and have not been sleeping well these past few days. Felt the fatigue.
KB Swings
56KG x 5 sets x 10 reps
Sumo Deadlift
155lbs x 5
245 x 5
295 x 3
335 x 5 x 5
Deadlifts felt good although was kind of sluggish from set to set.
Double KB OHP
24KG x 5 sets x 5 reps
Low to High Cable Fly
80 x 2 sets x 12 reps
100 x 2 sets x 12 reps
Didn’t squat today, was just too late and was feeling drained.
Just Keep Moving!
5 Likes
December 11, 2025 - Conditioning
Since I didn’t squat last night, really felt the urge to come to the gym and get some type of work in!
Sled Drag
Sled+ 225lbs x 60 yds x 2 (waist belt)
Sled+ 270lbs x 60 yds x 2 (Switched to handles)
Did this on the upstairs turf which is about 10 yds longer.
The handle grip felt really good for the back too as you have to keep everything flexed.
Concept 2 Bike-Erg
12km ride - 24 minutes.
First time trying this style of stationary bike. Really liked how easy it was to adjust the positioning of the seat and bars and everything. I have always enjoyed the challenge of the concept 2 rower, so this was nice to try! Will get a stationary bike one day int eh future for the home gym! Still have not tried a Pelaton!**
Just Keep Moving!