ZM Strong like Bull training log (Tactical Barbell training log)

Training Training Logs
504

Oh yeah i see. il do 1 set of the assistance for almots all of them, though with the monkeybars I will do some more of that so I actually have some volume. I think maybe 30 seconds would be good.

That makes sense. I would like to lift odd objects, but neither the school gym nor the other gym (atleast that i know of) has any of sandbags or kegs. Stones I probably could find in the woods lol, but I’m not sure if they would be very good for performing exercises or not. I think I understand how they fit into conditioning, heavy enough where its a challenge but light enough were the focus isn’t really getting stronger, right?

Revised assistance work:
Core:
30 medicine ball crunches
30 floor leg raises
30 side crunches
30 seconds Russian twist
1 max plank

Forearms and traps
1 max forearm curl
1 max reverse forearm curl
1 max deadhang
20 trap bar shrugs
20 barbell shrugs

other one:
30 seconds of monkeybars
10 behind the neck press with pipe
10 dumbbell external shoulder rotations

This will be a lot quicker than the other. I think the main reason I always try to make it 3 sets of X reps is because I’m so used to how I used to train, bodybuilding style.

I need to get into my mind; I am NOT a bodybuilder. I am a person who is getting stronger and more conditioned.

505

Snack:
1 fried chicken breast
1/3 cup sunflower seeds
4 crackers
7 drops of blackberry liquid
----Total: oops. not having much dinner tonight. Didn’t realize I didn’t have any extra calories before dinner
----Total: 680 Kcal, 43g fat, 32g carbs, 44g protein
382 Kcal left, and 17g protein.

I have an idea for a diet. I call it the ORCED (pronounced orchid) diet. One Rotisserie Chicken Every Day. Lots of protein, and it’s healthy…(?) You would have that on top of everything else you eat
Would be good for a bulk or something. The name is pronounced that way so its deceptive.

Imagined conversation:

“I decided to go on the ORCED diet”
“Ooh I love orchids, your just going to eat them all day?”
“No of course not silly. ORCED stands for One Rotisserie Chicken Every Day”
“…”

3 Likes
506

I’ve actually spoken on this idea when traveling. It can certainly work. The rotisserie chicken is healthiER than many options, but it has a few of it’s own issues. Assuming you’re talking the Costco ones,

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In truth, it doesn’t take much time or effort to just cook a whole chicken on your own. I showed in my training log making 2 of these at a time.

But still, you can do far worse than one of these. They’re great in a pinch.

Yeah, and even then, it’s just a matter of priorities. The things you do the most of are the things you’ll grow the most from. So if you’re doing 15 sets of forearms and 5 sets of squats, you’re well on your way to being Popeye. Even if you’re bodybuilding, there’s a fair chance you’ll be doing more worksets for your larger muscles than your smaller ones, unless you’re specifically trying to bring up a weak point.

The monkey bars can definitely get a little more love. They’re a good combination of conditioning and general physical preparedness.

If you check my log, I do a heavy stone workout once a week on Saturdays, and I carry a keg daily. You can adapt conditioning workouts in TB II to fit odd object carries, or just make a habit of carrying/moving/lifting it.

And it definitely doesn’t need overthinking: just find something that doesn’t want to be picked up and pick it up, haha.

1 Like
507

Actually I was referring to Redners rotisserie chicken, but I assume its not far off from that. Of course cooking a whole chicken would be a lot better

That makes sense, I want to grow stronger overall so I will do the full amount of sets for all of my main movements.
I’m thinking that after the first OMS cycle, I will switch my bench press with overhead press (I’m thinking probably behind the neck if I will be able to do it.), and possibly change up maybe the squat with front squat. How I figure it, is if you trying to pick something up from a squat (If you do something like a squat clean, I find this movement would be realistic if your trying to pick up something heavy, although of course there’s a large *asterisk). Keeping the weight pullups though. I think this is the “grunt” cluster outlined in TB1

Oh yeah of course. I have a log on the other side of the creek, its not super heavy but it would get the job done. I could carry it over here, and then everyday in the morning or something I can carry it like 100-200ft or some distance. Its about a 8 fingers in diameter, about a door’s height maybe a tad bigger in length. I can carry it in front of me with both hands.

Scratch, that, i forgot im already using the log. Even better, I have a straw bale. I can carry that 100ft every day.

1 Like
508

Dinner:
2 filets of pacific whiting
1 cup milk
1/4 cup protein granola
----Total: 382 Kcal, 11g fat, 28g carbs, 45g protein

Days total: 2700 Kcal (0 left), 140g fat, 178g carbs, 187g protein

2 Likes
509

I finally fixed my handwriting. All i had to do was change where i held the pen/pencil. I was holding it beyond the halfway point, a third of the way to the eraser end, but when I finally started holding it near the writing end, where the grippy part is on a pen (It never occured to me why that was there…), my handwriting was actually readable. Sure, i have a few thing i could improve, like enunciating (is that the right word?) the looped part of my lowercase e’s, so they dont look like c’s, and a few other minor things, but I can actually read my handwriting without writing super slow, so thats great.

510

August 25 Operator+Black W1D1

Breakfast
2 eggs
2 oz mozzarella
1/4 sunflower seeds
1 slice whole wheat bread
-----Total: 527 Kcal, 37g fat, 18g carbs, 34g protein

(workout)
AM Snack:
1 packet protein granola
-----Total: 200 Kcal, 4g fat, 30g carbs, 12g protein

Lunch:
2 cups chicken cheese bacon egg salad
-----Total: 391 Kcal, 26g fat, 7g carbs, 32g protein

PM snack:
1 fried chicken wing
1 mini can root beer
13 mini dumplings
----Total: 479 Kcal, 16g fat, 61g carbs, 22g protein

Dinner:
4 oz stir fry rice-a-roni
1/8 cup peas
1/8 cup kidney beans
4 oz kielbasa
1 cup whole Greek yogurt
1/3 cup protein granola
2 strawberries
----Total: 1121 Kcal, 45g fat, 130g carbs, 54g protein

Days total: 2718 Kcal. 128g fat, 246g carbs, 158g protein

Today’s workout:
Bench
95 x 8
115 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Squat

95 x 8
115 x 7
135 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Pullups
5
5
5
5
5

Assistance: Core

20 medicine ball situps (8 lbs) at a 10 degree angle
30 floor leg raises
30 side crunches each side
30 (reps I did instead of seconds) Russian twist
1:34 Plank

Good day today. Oh, I need to do my straw-bale carry.
Nope. Theres way to many ants on it. I need to find some other object. Will do that… right now i think.
Found a rock. Carrying it over counts as todays work. Tomorrow i will carry it the 100 ft.

2 Likes
511

Today my right knee was hurting a bit after my squats, but its gone away. I was thinking, are there exercises I could do that would strengthen my joints? It would be very beneficial I think.

1 Like
512

The very squats you are doing will be excellent for that.

Great day of eating and training on display

2 Likes
513

Aug 26 W1D2 HIC day

Breakfast:
2 eggs
2 oz mozzarella
2 cherry tomatos
1 cup whole Greek yogurt
1/2 cup protein granola
3 strawberries
----Total: 754 Kcal, 39g fat, 48g carbs, 54g protein

Lunch:

1 tortilla
3 oz ham
1/4 cup cheese
1/3 cup lettuce
1/4 cup tomato
1 wedge honeydew
1/3 cup Amish macaroni salad
----Total: 488Kcal, 22g fat, 47g carbs, 26g protein

Snack:
2 oz rice a roni
1/8 cup beans
2 oz kielbasa
1/8 cup peas
----Total: 394Kcal, 15g fat, 52g carbs, 15g protein

1063 Kcal left, 55g protein

Did my rock carry. Still need to workout

2 Likes
514

I want to increase my number of pullups I am able to do. How can I work on this goal (if I can) while on Black+Operator? I think I can only do about 10 in a row at most. Should I wait to get stronger with adding weight before I work to increase the amount of bodyweight ones that I do?

515

I believe the book suggests keeping it at bodyweight pull-ups until you can do 10. I’ve been running TB as well and my only issue with the program is I find the pull-up guidance to be not ideal, as it is based on a 1RM which is BW + added weight. For many people, this brings the lower percentages to well under your bodyweight.

I am running Mass now, which is 3 week cycles and I am planning on doing the below over a 6 week period. Something similar may be useful in Operator as well. I’d be curious to hear @T3hPwnisher opinion is well.

Week 1: BW 4x8
Week 2: +25 4x6
Week 3: +45 4x3
Week 4: +10 4x8
Week 5: +35 4x6
Week 6: +55 4x3

Last set for each day I am doing as many reps as possible.

1 Like
516

Pick those general conditioning workouts that include pull ups and make them a staple.

2 Likes
517

I decided to do GC 2, since that didnt require any equipment i didnt have (actually, it didnt require any equipment at all minus the pullup bar)

Pullups, Burpees, Jump squats, Plyometric pushups
10 x each
9, 8, 7, etc to 1

Didn’t time it, but I got a good workout in. did all the way from 10 all the way to 1. My lats were a little sore from yesterday I think, atleast when jsut starting the workout, so I wonder if il be sore from this tomorrow (Im wagering yes)

I shot a short video of me doing one of the rounds, from behind, and… Ok… i didn’t realise my back looked that muscular when doing pullups. Now I think the lighting might have just been really good, but it was lighting form in front of me so I couldnt see much. But… ok… i see you muscles :laughing:. Workouts been workin out

2 Likes
518

Dinner:
5 beef tacos with cheese, tomato, lettuce, 1 with refried beans and slice chili, 1 with sour cream
1 piece homemade cherry crisp
2 girl scout cookies (this was before dinner)
1 oz root beer (mom gave me a little to have, her bottle was overflowing after freezing it so she had me help drink it up lol)
----Total: 1026 Kcal, 47g fat, 99g carbs, 50g protein

Days total: 2793 Kcal. 130g fat, 261g carbs, 147g protein

Not happy I didn’t get all my protein in. Oh well. 1 day is 1 day.

I carried the stone again. I have a reason for myself when I will lift the stone. Atleast 1 time every day, with the reason also.

1 Like
519

I’ve taken a similar approach with my weighted GHRs, just for the sake of simplicity. For the weighted dips, I still use percentages. For chins, I stopped making them a main cluster movement and just work in submax sets throughout the workout.

1 Like
520

August 27 W1D3 Max Strength day

Breakfast:
2 eggs
2 oz mozzarella
3 grape tomato
2 slices whole wheat bread
1 tbsp butter
1/4 cup sunflower seeds
----Total: 688 Kcal, 49g carbs, 30g fat, 38g protein

AM Snack:
4 oz ground beef
1/8 cup shredded cheese
----Total: 316 Kcal, 18g fat, 0g carbs, 35g protein

Lunch:
1 Bacon egg cheese ham turkey salad
1 slice honeydew
1 box juicy juice orange tangerine (mostly just apple pear and grape juice)
----Total: 518 Kcal, 22g fat, 41g carbs, 37g protein

PM snack:
2 fried chicken wings
1 fried chicken thigh
----Total: 556 Kcal, 36g fat 19g carbs 38g protein

Dinner:
6 oz beef
1 cup noodles
1/4 cup spinach
3 oz sauteed mushrooms
1/2 tbsp butter
1 cup root beer slush
----Total: 911 Kcal, 51g fat, 57g carbs, 56g protein

Days total: 2988 (that’s way too many), 176g fat, 147g carbs, 204g protein
Good macro ratio today.

carried the stone 2 times today. I need to measure the distance again… Im not sure if its 100ft or 100m. I think its 100m, not 100ft. Its 1/16 mile from the first tree, to the second, back to the first. If its 100m then Im going a good distance. The carries definitely work my biceps, they are a little sore from yesterday.

Today’s workout:
Bench
95 a few reps
115 a few reps
125 x 5 x 5

Squat
95 a bit
115 a bit
135 a bit
150 x 5 x 5

Pullups
5x5

1 forearm curler
just about 1 reverse forearm curler
1 max deadhang
20 hex bar shrugs at 140lbs
20 barbell shrugs at 135 lbs

Did some hand/finger exercises with a rubber band

Today was a good day.

3 Likes
521

Great day of meals and lifting. Wouldn’t worry about going over your calories if you’re looking to put on muscle.

1 Like
522

Yeah, your right. I just need to make sure I’m getting my calories from real healthy food sources.

Aug 28 W1D4 HIC day

I might do my Hill sprints as usual, but I might find something else.
My muscles are sore. Chest, Shoulders, Triceps, and Lats. Triceps is what’s odd, because I almost never have sore triceps.

1 Like
523

Triceps is what’s odd, because I almost never have sore triceps.

Wonder if the burpees and plyo push ups are at play there.

How is your school courseload like these days? Think you have the bandwidth to read the Mass Protocol book in the next 5 weeks?

1 Like