This I will be using to track my start and progress with the Tactical Barbell training program, both with Strength and with Conditioning. Will also track diet here, with Calories, Macros, and everything I ate during the day. First true post coming soon (June 29 2025)
Training plan: Base building, followed by Operator-Black
What TB program are you running? Are you going to do the prescribed Base Building block at the outset?
I’m going to be doing Operator as the main framework, and I have to see what I can add for conditioning and whatnot. The 3 main exercises I will do for now are Benchpress, Squat, and Weighted pullups.
Are you going to do the prescribed Base Building block at the outset?
I just got to the part of the book with that in it. Yeah It seems that’s what I’m going to be doing first
It’s actually a good call. My advice is to stick with calisthenics, KB, and DB work for these sessions to focus on conditioning and movement rather than trying to push barbell weight. That will come soon enough.
Running on Tuesday next week is gonna be fun. Real feel temperature in high 80s low 90s, and thunderstorm with wind gusts of up to 17mph. likely gonna rain. I do want to run in that weather honestly, it actually sounds fun
I think running is the best option. If you’re interested, check out my log in Dec 2020 - mid 2021 for my full-on Tactical Barbell experience. I did the Basebuilding as well, and moved on from there.
I did Base Building last year too (I also started it in April this year but had to stop due to severe bronchitis).
@antiquity advice is spot on, use mostly light DB, KB and bodyweight work. Go ligther than you think. You build endurance and aerobic base, not strength. Halfway through Base Building, you start to feel so energetic, it’s awesome. I did not think I could run 60 minutes, 3 times per week when I started this training but by respecting the heart rate perimeter mentionned in the book, it was in fact almost easy! I did Operator too and had awesome results with my strength numbers.
It was all before I started a log here so feel free if you have any questions!
My plan
Base Building (8 weeks)
Operator-Black (12 weeks)
When these weeks are up I will transition into Mass building protocol, as I’m going to be following OMS.
Calories will be roughly 3200 per day
At least 160 grams protein per day
I’m pumped up and ready. First session will be Monday the 30th, Strength Endurance 3 circuits x 20 reps.
I’m excited for you dude. Love the enthusiasm. After Operator, probably be a good idea to take a bridge week before starting up mass. Pretty much just a traditional deload. On my bridge weeks, all I do is walk, but others will do light workouts and such.
That’s even better for timing. That puts the first week of mass on Thanksgiving weeks.
PRS before starting Base building, and then doing OMS
Benchpress: 160lbs x 3
Squat: 215lbs x 2
Deadlift: 275lbs x 1
Looking forward to seeing your progress! TB is a great choice for all around awesomeness. I really love the approach of old school focused, hard training and conditioning.
June 29 2025; Day 0 of Tactical Barbell Program.
Weight: 153.5 lbs (2 pounds higher than last week, its mostly water weight)
1 rep maxes
Benchpress 175lbs (untested)
Deadlift 275lbs (tested)
Squat 230lbs (untested)
Tomorrow is Day 1, going to be doing strength Endurance (bodyweight). 3 circuits of 20 reps.
I want to learn to do more calisthenics moves (I’m working on doing frog pose). How can I incorporate that into my training?
Skill work. Do it after the workout or during downtime. Don’t go so hard that it impacts recovery.
Got it. Thanks
Day 0: Food
Breakfast
2 large eggs
1 oz cheese
1 bagel
5/4 cup nonfat Greek yogurt
1 cup honey nut cheerios (yesterday it was good. not today)
1 tbsp honey
----Total: 812 Kcal, 22g fat, 97g carbs, 58g protein
AM snack
1 cup black tea
2 tbsp sugar
----Total : 100 Kcal, 26g carbs (sugar)
Lunch
Fried Chicken Breast
2 Fried chicken wing
1 cup orange juice
(This is what mom got at the store today during food buying)
----Total: 793 Kcal, 40g fat, 49g carbs, 56g protein
PM snack
2 slices High Protein Bread
1 slice swiss cheese
2 oz ham
1 tsp mustard
1 Oats and Honey Granola bar
----Total 395 Kcal, 18g fat, 29g carbs, 31g protein
Dinner
1 Fried chicken breast
1 cup grape juice
1 Bagel
0.5 cup tuna salad
----Total 884 Kcal, 26g fat, 106g carbs, 54g protein
TOTAL: 2985 Kcals, 106g fat, 307g carbs, 200g protein.
It would have been more healthy to not eat fried chicken, but that’s what Mom bought so thats what we have to eat. Not make anything else. It tastes good of course. I aim to eat most of the cartilage. Its healthy and has collagen and other nutrients. I would eat the bones but they can splinter and hurt the stomach so cant eat them. I would take the marrow out to eat but takes so much time.
Edit: Used up the last 15 calories on 1 sweet pickle chip (5kcal), 1/4 tsp honey (5kcal) and 9 pickled banana pepper rings (5kcal). Well spent
Day 1: June 30 2025
Breakfast:
2 eggs
2 slices toasted protein bread (texture is not unlike a crispy sponge)
4 mushrooms
1 cup nonfat Greek yogurt (when this is done I will use whole fat)
1/2 cup protein granola
5 cherries
----Total: 670 calories, 23g fat, 59g carbs, 60g protein.
Today’s Workout
3 circuits, 20 reps each exercise, of Pushups, Squats, Inverted Row, Bicycle Crunches, Dips, Back Extension.
Plan on doing a little bit of calisthenics today afterwards. Goal is to be able to do frog pose for 5 seconds.
Time to do my morning chore: Washing Dishes
Then afterwards, drink tea while crocheting
Workout will be sometime this afternoon
Great to see you getting started on this journey.
Eh, debatable. For a growing 15 year old, I feel that feeding the machine beats fasting. Yeah, ideally you’d eat a non-fried chicken, but if the choice is between protein and fats with some seed oils and breading vs undereating, at this point, I’d go with the former. It’s habits that damn us: not one offs. Hell, I posted my pizza buffet brunch yesterday, haha. It’s all about racking up consistent good choices so that the one offs don’t matter.