T-Ransformation: Week 5
Tactical Barbell: Strength
Deadlifts
160kg: 4x5
Mixed Grip, Belted
Bench Press
90kg: 4x5
Pull-Ups
BW: 4x5
Bodyweight: 98.5kg
I felt pretty tired going into this one, but the weights moved well. My knees have been nasty since the hike, which is frustrating, but the deadlifts didn’t seem to aggravate them more. 160kg sounds light for deadlifts, but it was my 1rm for a very long time, so that’s pretty neat.
T-Ransformation: Week 5
Tactical Barbell: Endurance
Stationary Bike
60min: 16.9km (level 3)
Bodyweight: 99.0kg
I had hoped to do a run this week, but my knees have been too painful. I think it’s mostly due to the hike, but using the wrong seat height on my bike has probably contributed.
T-Ransformation: Week 5
Tactical Barbell: Strength
Deadlifts
160kg: 4x5
Belted, Mixed Grip.
Bench Press
90kg: 4x5
Pull-Ups
BW: 4x5
Bodyweight: 97.8kg
First proper session at @ChongLordUno’s gym - great stuff! Easily the best gym I’ve ever been to. The weights moved well, but I’m feeling a little beat up this week.
T-Ransformation: Week 5 - Summary
Bodyweight: 98.5kg - down 0.1kg this week
Training: Good, stuck to the plan
Nutrition: Not so good this week
My diet hasn’t been ideal this week, I’ve slipped up a few times. This marks the longest I’ve gone without energy drinks since getting into the habit of having them regularly in 2013. When I broke my leg I didn’t have any for around 4 weeks, but other than that I’ve had them pretty much daily for years. So that is a huge success.
Training went reasonably well. The stationary bike has been a revelation - it makes it so easy to get the conditioning done. I’ve been feeling a little beat up for some reason, but nothing concerning.
Mate, you need to start drinking black coffee like a real adult ffs 
Haha I’m on it mate! Used to have both, now just the black coffee lol.
T-Ransformation: Week 6
Tactical Barbell: Endurance
Run/Walk
3.6km in 29min 32sec
Hike
4 and a half hours
The run was very steep today so I embarrassingly had to walk for a few sections. The hike was great. I’m counting this as my longer LISS session for this week.
Do you hike alone?
And if you do, is it with music?
T-Ransformation: Week 6
Tactical Barbell: Endurance
Stationary Bike
60min: 16.6km (level 3)
Bodyweight: 98.5kg
@manuelp2 - I usually hike with friends, and don’t listen to music
T-Ransformation: Week 6
Tactical Barbell: Strength
Deadlift
180kg: 4x3
Mixed Grip, Belted
Bench Press
110kg: 3
100kg: 3x3
Deadlifts felt pretty good, but bench was disappointing - I was meant to do all 4 sets with 110kg but it was clear that wasn’t going to happen. I had to go into work this morning and I’m on night shifts starting tonight so I left out the pull-ups to conserve energy.
T-Ransformation: Week 6
Tactical Barbell: Endurance
Stationary Bike
60min: 16.3km (level 3)
@MarkKO - haha indeed!
T-Ransformation: Week 6
Tactical Barbell: Strength
Deadlifts
180kg: 4x3
Mixed Grip, Belted
Bench Press
110kg: 3x3
100kg: 3
Pull-Ups
BW+16kg: 4x3
Pistol Squats
BW: 5x1
Pretty good session today, although I didn’t manage to get all of my bench sets with 110kg again. Technique didn’t feel smooth on the deadlifts, but strength was good. Hips felt a little iffy during the pistol squats so I did some hip circles in between sets.
T-Ransformation: Week 6 - Summary
Bodyweight: 98.5kg (only one measurement).
Training: Good - hit all planned sessions, but didn’t manage all bench sets.
Nutrition: Not great this week.
This has been a pretty good week, although my fat loss has definitely stalled. Between last weekend away with friends and my night shifts I’ve slipped up a fair bit, but that’s easy to fix and I’ll be much stricter next week.
Just to keep track this has been my third week of the Tactical Barbell strength routine and the second week of the conditioning stuff. Next week is a lighter 5x5 week for strength and the conditioning is the same - three endurance sessions.
T-Ransformation: Week 7
Tactical Barbell: Endurance
Stationary Bike
60min: 19.3km (level 3)
Bodyweight: 97.8kg
Reasonable session today. Hips feel a bit dodgy, presumably due to yesterday’s pistol squats, so I’ve done some hip circles and will have an ice bath.
T-Ransformation: Week 7
Tactical Barbell: Endurance
Stationary Bike
45min: 14.3km (level 3)
Bodyweight: 97.2kg
I could not face doing the full hour today, but 45min is fine. I have done a bad job of keeping my diet stricter this week lol, but my weight has started dropping again and I definitely look leaner.
T-Ransformation: Week 7
Tactical Barbell: Strength
Deadlifts
150kg: 4x5
Double Overhand, No Belt
Bench Press/Pull-ups - Superset
90kg/BW: 4x5
Pistol Squat/One-Arm Push-Up - Superset
BW: 4x1/5
Bodyweight: 97.0kg
Good session today, but I think I’ll need my rest day tomorrow. My bodyweight has started dropping again, and I’m not sure if that’s due to the cardio or just one of those unpredictable drops after a period of lower calories.
T-Ransformation: Week 7
Tactical Barbell: Endurance
Stationary Bike
45min: 12.6km (level 3)
15min: 4.6km (level 3)
Bodyweight: 97.8kg
Fine session today, but I had to split up my training time. The one-arm push-ups have ruined my intercostals lol.
T-Ransformation: Week 7
Miscellaneous
Pistol Squat/One-Arm Push-Up - Superset
BW: 5x1
Stationary Bike
45min: 12.9km (level 2)
Bodyweight: 97.7kg
Very lame session today - I was meant to do strength work, but I feel pretty unwell so I thought I’d just keep things ticking over with a brief bodyweight session. I’m traveling tomorrow so won’t be able to train.
EDIT: I manned up a bit after dinner and cycled for 45min. I might see if I can gym in my lunch break tomorrow, but it’s not the end of the world if I don’t manage.
T-Ransformation: Week 7 - Summary
Bodyweight: 97.5kg - down 1kg from last week
Training: Good enough, apart from one strength session
Nutrition: Ok
Apart from missing a strength session this has been a pretty good week. Next week will be better.