Stormblessed Log - Tactical Barbell

Training Logs
1

Hello all. Long time lurker and figured it is time to start a log on here to get some interaction with others, don’t have too many people in my life that share this hobby. Going to try to share my daily workouts, diet, and bodyweight.

Finishing up the next few weeks on a BaldOmniMan 3-day full-body program that I’ve bastardized for myself. Have really enjoyed full-body training compared to traditional splits. Thinking about running Jacked & Tan 2.0 or 5/3/1 Building the Monolith next.

Will also be running conditioning sessions on most days, albeit not as programmed as lifting. Will pull daily from some sources including Brian Alsruhe, Tactical Barbell, and MythicalStrength (@T3hPwnisher).

I feel I have made a lot of progress in the past year or so. Consistency has been strong. At this point I think my goals are to take this from a more casual hobby to the next level. Not sure what that looks like but I have room for extra effort in a lot of aspects. Cliché basic goals are essentially get bigger, stronger, faster.

GOALS

  • Improve conditioning MASSIVELY. Conditioning took a huge hit from 2018-2023. Had a heart condition that would spike my heart rate to 200+ bpm during even the lightest of cardio. Had two minor surgeries which eliminated this issue, so looking to capitalize on the new engine.
  • Get back towards my all-time best lifts. I have been focusing on variations a lot lately and hypertrophy. Will still keep that focus but looking to bring heavier lifting back into the equation. 3/4/5 plate bench/squat/deadlift would be a good starting goal. I have hit 4 plate squat and 5 plate deadlift in the past.
  • Put on more muscle.

Age: 27M. Have been lifting since 18. Mainly powerlifting and athletic type lifting. The past 12-months have had a hypertrophy focus which I want to continue on.
Height: 6’0
Weight: 196. Cut back from around 208 in February. Will probably continue on the cut for a few weeks then will up the calories looking to put on some muscle.

Wednesday 5/15/2024

GPP / Conditioning

1a. Seated Calves – 145x15, 145x15, 145x15
1b. GHD Sit-Ups + 10lb, 15/15/12

  1. 5 rounds
  • Farmers Walk – 140lb (walked distance of gym floor, maybe 40 yards)
  • KB Swings 70lbs x12
  • Farmers Walk – 140lb
  • Pushups x20
  • Rest 2 mins
  1. Face Pulls 48x20, 48x20, 48x20

Meals

Breakfast: 40g oats, 32g PB, 150g strawberries, 2 eggs
Lunch: 1cup rice, 3oz salmon, 1 can of sardines, 1 banana, 135g strawberries
Dinner: 2/3lb shrimp, 3 half flour/corn tortillas, pico de gallo
Snacks: 1 homemade brownie, 2 scoops protein

7 Likes
2

Welcome, following along.

2 Likes
3

First logged lift today. Took some video of some of my sets and realized I have some room for improvement. My last rep will feel slow but on video is the same speed as previous reps. Taking video should help me gauge RPE a bit better going forward.

Seeing things written out makes it easier to see where to improve. I have time in the morning to use even for something simple like mobility or walking.

Thursday 5/16/2024

12:00pm:

  1. GHD Sit-ups +10lbs, 3x15
  2. RDL w/ slow eccentric 295x10 295x8, beltless 275x8
  3. 2 second Paused Leg Press 3 plates per side x10 x10

4a. BB Bench 205x8 205x7 205x7. Left 1-3 in the tank each time, no spotter.
4b. DB Rows 110x10 110x8 110x8
5a. Smith JM Press 135x12 135x12 135x12. New movement for me, have room to add weight here.
5b. DB Hammer Curls 45x8 45x8 45x8
6. Deep ROM Pushups on Yoga Blocks 3x15. Thinking of buying some rings for pushups and dips going forward.

5:00pm:
45min walk +30lb vest w/ 20 squats every 5 mins

Meals

Breakfast: 50g oats, 32g PB, 150g strawberries, 2 eggs
Intra-workout: water, salt, lemon, 20g Gatorade powder
Lunch: 8oz 99/1 turkey, 42g quinoa, banana + 16g PB
Dinner: 8oz chicken breast, 150g cooked couscous, peppers & onions
Snacks: 150g strawberry, banana, 2 scoops whey + frozen spinach

4 Likes
4

Complexes for the first time in awhile today. Kept it light initially. Have capacity to add weight or a couple reps and overhead presses. Still got the heart rate going.

Thursday 5/17/2024

12:00pm
1.5mi walk

3:00pm CONDITIONING/GPP

1a. Roman Chair Leg Lifts BW 4x20
1b. Seated Calves 160x12 160x12 160x12 160x12

2 - Barbell Complex @ 95 lbs – 5 rounds / 6 reps each exercise
Squat / Row / Clean / RDL

5:30pm
1.5mi walk

Meals:

Breakfast: 50g oats, 1 banana, 2 eggs
Lunch: 8oz chicken, 150g cooked couscous, 1oz Mexican cheese, peppers & onions
Dinner: 8oz Turkey, 60g raw rice, 1oz Mexican cheese
Snacks: banana, 2 scoops of protein + spinach + 16g PB

Will be out 7am-10pm tomorrow, unlikely to get a workout in. No plans Sunday, looking to get in a longer cardio session and a lift.

5 Likes
5

Slept in today. Posting a couple progress pics below initially. Time for breakfast and will report back on the lift and conditioning tonight. 196BW

Caught between wanting to continue losing fat and putting on a few lbs of muscle. Currently planning on cutting a bit longer then transitioning over.

Progress 1
Progress 11920×1937 245 KB

Progress 2
Progress 21576×2100 398 KB

4 Likes
6

Been a bit since I’ve done traditional squats. Have been doing heels up on a plate for the past couple months to bias the quads. Sets @ 315 felt easy with 3+ in the tank. Solid day overall. Weekend days with no plans are an unmatched feeling.

Will be spending the next few weeks working in the traditional lifts to gauge where I am at before diving headfirst into another program.

Sunday 5/19/2024

11:00am:

1 Squats 315x5 315x5 225x13

2 Leg Press @ 5 plates per side x8 x8

3 Weighted Dips +35x8 x9 x8. BW x14 x12

4 Weighted Chins +25x8 x7 x7

5a Smith JM Press 135x12 x12 x12.

5b Hammer Curls 45x8 x7 x7

Went directly into a 1.5mi walk + 30lb vest

6:00pm
Post-Knicks game trail run – 35min

Meals:

Breakfast: 60g oats, 1 banana, 32g PB
Intraworkout: 20g Gatorade powder, additional salt
Lunch: 60g raw rice, 8oz 99/1 turkey, 2 eggs
Dinner: 8oz 99/1 turkey, 56g pasta, 1/3 cup marinara sauce, 10g parmesan cheese
Snacks: 1 banana, 32g PB, 2 scoops protein + spinach

5 Likes
7

I generally don’t go back to back days lifting but I have a family member getting a medical procedure the next two days, so I planned this week around that. Hoping I can get conditioning in but will be schedule-dependent.

Felt weaker without a day off in between so didn’t do as much volume as normal. Got a lot of movement in today apart from the workouts.

Monday 5/20/2024

11:30am
GHD Sit-ups +10lbs x15 x13 x12
Close Grip Bench 185x7 175x9 155x12 / Chin-ups BWx10 x10 x9
Incline Curls 35x11 35x9 35x9 / Pushdowns 82.5x10 x9 x9
Leg Lifts BW 3x25 / Hammer Curls slow 30x15 x15 x15

4:15pm
2.5mi weighted vest walk

Meals:

Breakfast: 60g oats, 32g PB, 2 eggs
Lunch: 2 cans of tuna, 2 corn/flour tortillas, 1oz Mexican cheese, 10ml olive oil
Dinner: 8oz 99/1 turkey, 60g raw rice, 0.5oz Mexican cheese
Snacks: 40g oats, 16g PB, 10g honey, 2 scoops protein

4 Likes
8

Busy morning but found some time to get conditioning in. Liking the idea of adding daily work with pushups, squats, kb swings, etc. If anyone sees this: if you had to buyone kettlebell, what weight would you say is the most versatile?

11:30am Conditioning:

10 rounds:
100m sprint
50m walking lunges
50m walk to start

Followed up with 25 explosive squat jumps going as high as possible on each.

Won’t be on my computer till tomorrow afternoon. Hoping to get a weighted vest walk this afternoon in as well.

Meals:

Breakfast: 63g Kodiak Pancakes, 3 eggs, 16g PB, 15g honey
Lunch: 2 slices of Dave’s Killer Bread, 1oz Mexican Cheese, 1 can of Mackerel, 1 banana, 150g strawberries
Dinner: going out to dinner with the in-laws tonight, meal TBD

3 Likes
9

Pretty sure Dan John has said the 20kg for men, and I’m for that. I’ve done a lot of damage with a 20kg bell.

1 Like
10

@T3hPwnisher Thanks, seems to be general consensus around the internet as well. Living in an apartment at the moment, want to be able to get some work in but can’t have too much equipment.

1 Like
11

Worked in some deadlifts for the first time in probably 8-10 months. Surprised to feel 405 fly up. Heavier RDLs have had some carryover. Put 225 on the bench just to feel it out as well, had a few in the tank. Happy with where my strength has been with no real direct work for some time. Time to build it back up.

Wednesday 5/22/2024

8:00am & 1:00pm: 1.5 mile walks

11:30am

Deadlift 275x1 315x1 365x1 405x1
RDL 275x9 275x8
Bench 225x3 185x10 185x8 / BW Chins x12 x11 x9
JM Press 155x9 155x9 155x8 / BB Curls 90x8 80x9 70x12
GHD Sit-ups +10x12 x12 x10 / Seated Calves 160x12 160x12 160x12

3:00pm
40min jog

Meals:

Breakfast: 63g Kodiak Cakes, 2 eggs, 32g PB, 16g honey
Lunch: 2 slices Daves killer bread, 1oz Mexican Cheese, 1 can sardines
Dinner: will be having 60g raw rice, broccoli and 6oz skinless salmon
Snacks: 1 banana, 1 corn tortilla + 2oz turkey, 2 scoops protein

2 Likes
12

Have been logging for over a week now. It is so helpful to see it somewhere other than the notebook in my gym bag. A couple takeaways:

  • Need to eat more protein and calories in general.
  • Need to make use of mornings, hence the addition of daily work discussed below
  • Read more logs and take good ideas from everyone. Open to any and all advice regarding diet, conditioning, lifting. A ton of beasts on here, have to take what I can from all.

Adding in daily work coming up. Just purchased a 20kg kettlebell and a resistance band so I’ll be adding daily swings and band pullaparts in once that arrives. Thinking 75 pushups, 75 squats, 75 swings, 50 pullaparts, 30 shoulder dislocates.

Conditioning feels good to get in. Want to make this the main focus of the summer after the past few years of less conditioning.

Thursday 5/23/2024

7:00am:
2mile walk + 30lb vest

12:00pm:
ABC Complex with 20kg KBs
30mins EMOM

Not sure if I’ll be on the computer tonight but will post meals and any additional activity if I am.

4 Likes
13

Got back outside for a bit, got in a longer walk on the water

5:00pm
3mi walk

Meals:

Upping the calories a bit. Going to shoot for 2300-2500 daily. I was around 2000 before and weight loss had stalled. I don’t want to cut calories further so I’d rather eat more to support increased activity. Big turkey day today…

Breakfast: 63g Kodiak Cakes, 16g PB, 16g honey, 1 egg, 100g egg white, 2oz turkey
Lunch 1: 8oz 99/1 turkey, 60g raw rice
Lunch 2: 1 slice Dave’s Killer bread, 5oz cold cut turkey, 200g strawberries
Dinner: 6oz chicken breast, 6oz roasted potatoes, broccoli
Post-Dinner: 2 scoops protein, 32g PB

2 Likes
14

Started up on 531 BBB beefcake today for 6 weeks, with some added assistance work each day to fit my goals. The 6-week block will take me 7 weeks as I have a wedding in California from 6/17-6/23, so I’ll use that as a mid-way deload.

Went conservative on my training maxes as I’ve been out of practice on the main lifts. Want to focus on moving the 5x10 with great form and then crushing assistance work.

Goals for the program are below. Whether I gain or lose weight I am not concerned with, even if that goes against the goal of the program. The program is set up in a way that will help me improve the main lifts that I haven’t touched too much lately and leave room for conditioning.

  • Improve conditioning massively. Hoping to get conditioning in daily in some form, with a broad focus on doing hard things. There is a ton of lower impact conditioning that I can get in multiple times a day that will pay dividends in both the short-term and the long-term.
  • Dial in form and get back into the main movements.
  • Build up work capacity. Comes with conditioning, but I also want to finish each day in as little time as possible. Superset where available to fit work in that won’t impact the main lifts. I have limited time in the gym, so if I can finish quicker and add in some conditioning with any remaining time that would be even more of a benefit.

Friday 5/24/2024
11:30am – 52mins total

531 BBB W1D1
Main Work Squats 225x5 265x5 295x5
Squats 5x10 @ 205 / BW Chins x50: 10, 13, 10, 9, 8 (15mins for 50 reps of both, this was HARD)
Dips +35x9 x9 x6 BW x15 x11 / BB Curls 75x13 x9 x9 x8

Way harder than expected. I had wanted to do leg curls and calves but was fried. I think I will include these to start the day, a la John Meadows. I think it’ll be easier to add extra work onto the Press/Bench days, so we will see tomorrow.

3:00pm
Connaught Range 10-1s. This is from the Tactical Barbell conditioning book, so I won’t post the exact workout but it’s a bunch of burpees and 100m sprints.

Meals:

Breakfast: 63g Kodiak Cakes, 2 egg, 100g egg whites, 32g PB, 16g honey, banana
Lunch: 2 cans tuna, 104g avocado, 2 slice Dave’s killer bread
Dinner: will be 8oz 99/1 turkey, 120g cooked rice, pico de gallo, 2oz corn
Snacks: 1 banana, 200g strawberries, 16g honey, 2 scoops protein, 16g PB

6 Likes
15

Heading to NYC to hang out with some friends for the remainder of the day so had to get the work in earlier than usual. Nutrition may be off today but should be a very active day step. I find myself caught between wanting to improve physically so much and also not wanting to miss out on social activities. People are going one of two ways at my age it seems.

BBB work was hard again. Specifically, the 5x10, using dumbbells for rows was that much more taxing having to do both sides. Solid and fun program two days in. My press has always been pretty weak so the 5x10 here should be very helpful to dial in.

Saturday 5/25/2024
8:00am 55 mins total workout time
531 BBB W1D2

Main Work Press 95x5, 105x5, 125x5 / Band Pullaparts 3x20
Press 5x10 @ 85lb / DB Rows @ 110lb 5x10 (16mins for both 5x10s)
Cable Pressdowns 72x15 82x9 82x7 / Shrugs @ 185 3x20
GHD Sit-ups x50 reps: 15, 12, 12, 11
Single Leg Extensions @ 100lbs Rest Pause, L: 13, 12. R: 15, 10

Immediately followed by 1.5mile walk + 30lb vest

6 Likes
16

Speaking from personal experience 10x5 on BBS did wonders for my upper body lifts.

2 Likes
17

Monday 5/27/2024
9:00am

Daily Work – keeping this relatively easy for now, just working on building the habit. Going to order a resistance band and a PVC pipe for shoulder mobility tonight to add a couple things to this.

75 KB Swings / 75 Pushups / 75 BW Squats

11:30am
531 BBB W1D3

Main Work Deadlift 275x5 305x5 345x5 / Band Pullaparts 3x20
RDL 5x10 @ 225 / Dips 50 reps: 16, 16, 12 rest-pause 6 (15mins 30 seconds for all 100 reps)
Face Pulls 4x20 @ 48lbs / DB Curls 40s x9 x9 x8 x7
Jump Rope x10mins

Deadlift training max is feeling very light but I’d rather do this first 3-week cycle too light and add later. Sticking to it and cranking out fast reps.

5:30pm

Wanted to get some sprints in but it was pouring so settled for some work with the new kettlebell.

20min EMOM (cut short by fire alarm going off in my apartment, may finish the 10 mins up tonight)
Dan John Single Arm ABC Complex @ 20kg Kettlebell

Meals:

Breakfast: 200g egg whites, 63g Kodiak cakes, 50g avocado, 32g PB, 10g honey
Lunch: 2 scoops protein, 1 banana, 1 can sardines, 1 slice Dave’s Killer bread
Dinner: 6oz Chicken / 6 oz Shrimp w/ Salad and mixed veggies
Snacks: 6oz leftover ribs, banana, 1 scoop protein

6 Likes
18

Looks great man. Keep up the good work.

1 Like
19

@taylortooswift Appreciate it coming from you, thanks man!

Tuesday 5/28/2024
12:00pm
531 BBB W1D4

Main Work Bench 155x5, 175x5, 200x5 / Band Pullaparts 3x20
Bench 50 reps @ 155: 15, 12, 11, 12 / BW Chins 50 reps: 10, 7 + 6 (rest pause), 10 + 6, 6 +5. All 100 reps completed in 12:30
Smith JM Press 155x8 155x7 155x7 / Ab Work x50
Single Leg Extensions 1x25 each leg
Reverse Curls 3 sets @ 50lb bar. Didn’t count reps

4:00pm outdoor workout
Daily Work: 75 KB Swings / 75 Pushups / 75 Squats in < 10 mins.

15 swings / 10 burpees / 15 swings / 9 burpees…and so on down to 1 burpee. Total of 150 swings and 55 burpees done in 12:59. Conditioning has a ton of room for improvement. Burpees suck.

Recently read something from Dan John about how outdoor workouts are so much better, and I couldn’t agree more. Want to keep doing this whenever weather permits. Got a great conditioning workout in with minimal equipment and relatively low impact on recovery. Have been using mornings to get a long walk in as well and it feels great.

Meals:
Breakfast: 2 eggs, 100g egg whites, 60g oats, 32g PB
Lunch: huge portion of leftover chicken/shrimp salad + banana
Dinner: will be salmon, rice, mixed veggies
Snacks: Banana, 2 scoops whey + spinach + 16g PB

4 Likes
20

A fellow Sanderson Fan. Bridge Four salute

1 Like