6/10/2025
BW 188
Gamma Bomb W2D4
60s rest for everything here. Made a few changes spending on what was open
Flat DB Press 80x10 80x10 80x10
Flat Hammer Strength 3plx10 3plx9 3plx8
Dips 3x12 fully paused top and bottom
Mag Grip Pulldown 165x12 165x12 165x11
Pull-ups 3x12 / shrugs 3x12 @ 275
Wide Grip Pulldown 165x10 165x8 165x8
Side DB Raise 3x15 @ 25s
Cardio
3 mi run. Foot pain still lingering but not that bad.
Great leg day!! Made some changes on the RDLs and belt squats. I was feeling great and wanted to go a bit heavier so I did just that.
Heading to the beach for a few days with the family. W3 Gamma Bomb will continue on Monday. Will post my runs.
6/11/2025
BW 187.4
Gamma Bomb W2D5
Leg Curls 125x10 125x10 125x10 125x9
Hack Squats 3plx8 3.5plx8 4plx8
RDL 225x12 275x10 315x8
Belt Squat 3x8 @ 2pl
Donkey Calf Raise 3x12 @ 1pl
Cardio
5 mile run. This was a slog after hitting legs.
6/12/2025
BW 186.0
Cardio
4 mile run in 36:00
6/17/2025
BW 186.4
Back from vacation…Have been dealing with this recurring back injury since slipping on ice back in January and it has popped back up. It isn’t excruciating but I notice it on every step I take. Sciatic area as I’ve mentioned and the pain shoots down my lower back and I get numb feet. I think before doing anything I need to take extra steps to warm-up, which I often neglect. Possibly even a trip to the doctor if it persists, I thought I was past it so I never went.
I’m also considering that overuse may play a part beyond the initial injury. Wasn’t the reason for the initial injury but may be aggravating it? I’m not sure lifting 5x per week and running 5-6x per week is the best thing right now. May have to cut down one or the other, or both. Going to decide on best plan forward the next few days.
For now, I think the plan will be to include the Agile 8 daily and some extra mobility work and stretching. Dead hangs, lacrosse ball rollouts on my feet, etc. Will update as the days go on.
6/19/2025
BW 185.7
Lift
Pec Deck 180x8 180x8 180x8
Dips 4x15
Hammer Strength Incline 245x9 245x9 245x7
Side Delts 15x20 20x15 25x12 30x8
Side Delt Machine 75x3x10
Think I’m going to look for a 3 day lifting program and run 4x per week. I see guys on here that are bigger faster and stronger than me that are working out 3x per week. I think I fall into the more is better mindset often and it ran me down and reaggravated injuries unnecessarily.
Open to suggestions, can be strength focused…may save bodybuilding training for the winter.
To add on, I think having one workout per day will allow me to focus on that too and put all my effort it. I can eat to fuel that workout and plan for it better than doubling up. Maybe one day but my body is telling me I’m not there yet.
Beyond 5/3/1 Program - T Nation Content - T NATION
I’m thinking of giving this one a go once I’ve finished my current training block. It’s a 3 day per week, conditioning calls for weighted vest walks but I think you’d be able to run on it. I’m planning to if I move onto it.
@aholding88 sorry for the delayed response here but I’m gonna run this as well! I was thinking 5/3/1 anyway so this looks like a good fit. Might make some tweaks to the accessories but huge focus on conditioning and mobility will fit well with what I am looking for.
Going to run this week and next at light numbers and get back to doing the big exercises. Will set some TMs starting light and really start up on 7/7. Do the first phase and reassess TMs.
Past three days below after some days off and a work trip in 102 degree heat. Back and foot feel a lot better and 1 activity per day is the new plan.
6/24/2025
Cardio / Mobility
Agile 8
3 mile run
6/25/2025
Beyond 531 Pre-Run
Agile 8
Box Jumps 3x5
Squats 3x3 @ 225
Bench 5x5 @ 155 / 60s rest
Pullups x50
Dips x50
Ab Crunch Machine x4sets
6/26/2025
BW 186.5
Cardio / Mobility
Agile 8 x2
5 mile run
Looking forward to seeing how you go! I’ve got a few more weeks on my template before I plan to hit it in September
6/27/2025
BW 186.2
Beyond 531 Pre-Run
Agile 8
KB swings 3x15 @ 62lb
Deadlift 3x3 @ 315. Super light and fast reps. Good to be back deadlifting.
OHP 5x5 @ 95
BB Curls 90x8 90x7
Hammer Curls 40x9 40x9
Back Extensions 2x20
OH Tricep Ext 3x10 @ 130
My prior experiences with 5/3/1 I’ve always slacked on my assistance exercises and conditioning. Going to take Wendler’s advice of “pump the muscle until you can barely move it” from this program and really go hard on these assistance exercises and keep building on progression for them too.
I will say I’ve neglected warming up so much and it’s noticeable, and definitely why I’ve had some recurring tweaks. I feel ready to go after the Agile 8 and I even break a sweat. Going to do things right for awhile…
6/28/2025
BW 187.2
Cardio
4 mile run. Not good. Dehydrated and 100 degrees today. Still got it done but brutal.
6/30/2025
Beyond 5/3/1 Pre-Run
Agile 8
Box Jumps 3x5
Squats 135x3 185x3 205x3 225x3 245x3 275x3
Bench 3x3 @ 185
Pull-ups x50
Dips x50
Planks x4sets
Cardio
40min weighted vest walk
7/1/2025
BW 186.0
Conditioning / Mobility
600m resets
1 mile warmup
6x600m, rest between is walking one lap around the track.
Ended up being around 5miles of running
Agile 8 x3 (morning/lunch/night to be done)
Going to start working in some harder conditioning, a la Tactical Barbell Black Protocol. Will keep an hour or so easy run each week and base the rest of my workouts around running, but work more sprints in, etc.
7/2/2025
BW 185.8
Beyond 5/3/1 Pre-Run
Agile 8
KB Swings 3x10
Deadlift 275x3 315x3 365x3
Press 3x3 @ 115
Hammer Curls 45x9 45x7
DB Curls 40x9 40x9
Back Extensions BWx3sets
Shrugs 3x15 @ 275
2 mile weighted vest walk
I’m schizophrenic picking a program right now. I am now leaning towards Tactical Barbell Operator Template, which would pair well with the Black Protocol conditioning I am running. Will still make a final decision but leaning towards this. Re-read the books and they’re super well done and want to give it a shot. I ran the running protocol a few months back with success.
Days would look like the below with a rep scheme specified in the book. It’s 5/3/1-esque with more frequency for each lift. Still 3x per week lifting and 4x cardio. I’m liking the way it looks and the simplicity.
Every 3rd week of conditioning will be easier, which will coincide with that being the harder week in the lifting block, which is a perfect fit. (thanks to @T3hPwnisher for pointing that out in a recent log, which got me to re-read the books)
Day 1: Bench / Squat / Weighted Pull-up / BW Dips / Core
Day 2: High Intensity Cardio (HIC) - Track workout
Day 3: Bench / Squat / DL / Planks / Back Ext.
Day 4: HIC - Hill workout
Day 5: Bench / Squat / Weighted Pull-up / BW Dips / Core
Day 6: HIC - Sprint work
Day 7: LSS run
Great to have you on board the Tactical Barbell train dude!
I’d consider having an actual rest day in there at some point. Perhaps instead of a weekly LSS workout, drop the day 7 and then alternate one of your HIC workouts between HIC one week and LSS one week to still get in that LSS work.
But just my take.
@T3hPwnisher agreed, going to run a cycle like you suggested. If I have the itch for more LSS work there is always Black Professional, which replaces one HIC with LSS every week.
7/3/2025
BW 186.4
Conditioning / Mobility
Agile 8 x3 (lunch/night still to be done)
Apex Hills
1 mile warmup
10 rounds:
Hill Sprint (~30 second hill)
10 KB Swings
Walk back down
Current state of the physique halfway through 2025. Can’t believe how quick it’s going. Happy with the current look and feeling athletic.
You are looking fantastic. well done.
Thank you my man, appreciate it!
7/4/2025
BW 185.1. Will be partaking in some bbq and beers later.
Conditioning
Oxygen Debt 101
200m run / 30s rest x3
3 mins rest
3 rounds
This was way harder than expected but fun
First day of the new programming and I am excited! Based on this week being the easiest week of the program, I think I nailed the training maxes. Especially given that I’m out of practice on the 3 big lifts. I think muscle memory will kick in and next round of testing will yield higher results and can re-adjust.
Solid morning. Up early, had a coffee, read a book by the fire. Just a solid Sunday with the rest of the day to go.
7/6/2025
No weigh in. Had a weekend of eating and drinking on Friday…not happening often but I really am over the drinking. Have fun while I am with my friends but man does it destroy my body, even not drinking heavily.
TB Operator / Black - Cycle 1, Week 1, Workout 1
Agile 8 + Jumps
Bench 165x5 165x5 165x5
Squat 235x5 235x5 235x5
WPU +10x5 +10x5 +10x5
BW Dips x50
Leg Lifts / Sit-ups / Ab Wheel x 3 rounds
2 mile weighted vest walk
Training Maxes below. Would rather go lighter in cycle 1 and adjust later. Training smarter…Also have never trained lifts with this much frequency (3x per week) and I think a lot of these reps are going to be “practice” in a way, which will yield results.
Bench: 230
Squat: 335
Deadlift: 405
WPU: BW + 90 = 275
