Operator-Tactical Barbell

[TakeEverything]

Awesome weighted chin #s.

I just started incorporating face pulls in my workouts. They seem perfect for taking care of cellphone-induced zombie posture.

Yeah, I was contemplating on reversing the first 3 weeks with this 3 weeks. So switch to weighted chins and switch BW pushups. But pushups have never been a problem for me, and I kinda figure if I drop 5 pounds before my PFT, I could get 5-10 more easily.

Haha!! I know exactly how you feel. The most underrated exercise possibly ever.

[TakeEverything]

D4/w4:

Went to the football field to relive the glory days. Did 2 gasser sets.

A full gasser is sideline to sideline, twice. A half is sideline to sideline.

Two sets:
1-Full gasser < 1:04
2-Half gasser < :32
3-52yd sprint < :16

It's hysterical how much I used to hate these when I played. Played at 245-270 pounds, fat boys don't like to run timed sprints.

[TakeEverything]

D5/wk4-
*Full-TGU-1x3 @ 40
Front squat-3x5 @175
Bench-3x5 @200 (paused)
Weighted chins-3x5 @35
*Back extensions/Pull apart-3x15

Contest Friday-
*stole this from tango0, kinda. Simulate foot pursuit, takedown, hand to hand.
4 rounds
400m run
10 Sandbag shoulder (5a)
2min heavy bag strike

After looking at the program, and the percentages/set-rep range. I wonder what would happen if one did 70% 5x5-80% 4x5-90% 3x3. May just up to that after this three week phase.

[TakeEverything]

First, happy Valentine's Day to everyone.

Two... Well, some discouraging news. The police agency I am currently testing with, just sent another class to their academy and yet again, I was passed over. Thankfully, another local agency just opened their hiring, and it seems we are going to war. Some type of tactical athlete job is out there for me. Ha.

Anyways, will be posting now posting diet as well to keep track of and will be upping the dreading running.

[tangozero]

First, happy Valentine's Day to everyone.

Two... Well, some discouraging news. The police agency I am currently testing with, just sent another class to their academy and yet again, I was passed over. Thankfully, another local agency just opened their hiring, and it seems we are going to war. Some type of tactical athlete job is out there for me. Ha.

Anyways, will be posting now posting diet as well to keep track of and will be upping the dreading running.

Sorry to hear that, but don't get discouraged. It's pretty common to apply or go through the process a few times. It'll happen, just a matter of time.
On the plus side, this gives you more time to train.

[TakeEverything]

Yeah, I have tested with two-three agencies, never been DQd though, thankfully. I am still in the process, so if they put another class through, hopefully I'll get my call.

You got that right! Really trying to get down to 180-185 before I go into an academy.

[TakeEverything]

*TGU-3x1 40-40-45
Front squat-3x5 @200 using strap
Bench-3x5 @ 225
Weighted chin-3x5 @ 40
*Facepull/Back extension-3x15

Light recovery run, ended up going for a distance instead of time, 2.5mi.

[TakeEverything]

D3/wk5:
I finally invested in a kettlebell, unfortunately it is only 35pounds... But, I have heavy resistance bands. Banded kb swings FTW!

Half-TGU-5x1 all done with 65
Front squat-3x5 @ 200
Bench-3x5 @ 225 paused
Weighted chin-3x5 @ 40
Band pull apart-3x15

Conditioning-
Banded kb swing/Burpees-5x15

Edit: I am going to try and post video up sometime next week. I got the YouTube Capture app, still playing with it.

[TakeEverything]

D4/wk5:
Went to the local hiking trail and fartleked the 6.3mi. Finished in 1:04:22. Really happy with this considering I haven't ever ran a hiking trail.

My intervals were at running pace for 7min, ruck march pace (no ruck lol) for 1min, walk for 2min.

[TakeEverything]

Ended up taking yesterday off. The run and working mids are starting to get tiresome.

D6/w5:
*Ab rollout-3x8
Front squat-3x5 @ 200
Bench-3x5 @ 200
Weighted chin-3x5 @ 40
*Shrugs/Pull apart-3x15

Easy 20 min bike ride

[TakeEverything]

D1/wk6:
*TGU-3x1-65
Front squat-3x3 @ 225
Bench-3x3 @ 255
Weighted pullups-3x3 @ 45
*Facepull/Curls-5-10-15-20

[TakeEverything]

I took my progression pics today.

These pics were taken today, the pics from 3 weeks ago are posted on the journal a little ways back.

Pics taken at 202 pounds.







The aesthetic part is about equal. My strength is a tad bit more improved than the last cycle, I believe since I have been adding a tad more carbs and midweek 2-meal refeed. My energy is tampered just from life stressors/shift work. Overall, I am enjoying the program.

Between 531 (what I have used as a bread and butter program) and Tactical barbell... I would say, for someone looking just for strength, Tactical Barbell hands down wins every time. BUT, you need to pick what exercises you find most important and stick to the program. For someone looking for a variety, 531 would be the way to go. BUT, someone with program-ADD or mixed goals/unsure of what your goal really is, 531 can hinder any progress with the number of templates, jokers, rep scheme, etc...

[tangozero]

Looking good, great job.

I agree 100% with your review, I found original 531 to not have enough weekly frequency (on the main lifts) to really do much more than maintain my strength. Some of the templates in Beyond 531 look pretty interesting though.

[TakeEverything]

Looking good, great job.

I agree 100% with your review, I found original 531 to not have enough weekly frequency (on the main lifts) to really do much more than maintain my strength. Some of the templates in Beyond 531 look pretty interesting though.

Thank you. I really wasn't expecting too much with aesthetics, obviously. But it's always nice too see true strength training making aesthetics possible.

I couldn't progress at all on 531 for that reason. Then I went to Chad Wesley Smiths high volume (5 sets) for main lifts, which I really enjoyed. Beyond has some good templates, Wendlers 28-week and Full body powerclean (2) always looked appealing to me.

[TakeEverything]

D3/wk6:
Did banded kb swings and hill sprints yesterday for conditioning, legs were smoked today.

FS-3x3 225 failed last 2 sets
Bench-3x3 255
Weighted chin-3x3 45
Shrugs/Side raise-3x15

[TakeEverything]

D4/wk6:
Hate running.... Passionately. But I need to be able to do 2 10ks in one week prior to the academy/basic.

45mins total on treadmill
1 lap jog @ 7.0
1 lap "sprint" @ 8.0
1 lap jog @ 7.0
1 lap walk @ 3.0, Which turned into 2.7 hahaha

[TakeEverything]

D5/wk6:
Last lifting day of the block.

Front squat-3x3 @ 225
Bench-3x3 @ 255
Weighted chins-3x3 @ 45

[TakeEverything]

With yesterdays run and my 10k trail run, I've came to grips with how out of running shape I truly am. So, with that, I've decided to scale back on the lifting and really focus on running and calisthenic based workouts, academy style workouts.

I'm still going to be lifting using Pavels "Mind Over Muscle" program.

[TakeEverything]

So I switched to Pavels "Mind Over Muscle" program today. Pavel recommends and states that this program only be done for five weeks then switch to another program. So, I'm going to be focusing on my running and endurance the next couple weeks then switch back to Tactical Barbell.

Anyways, quick run down... Mind over muscle, or 5x5x5, is pretty simple and straight forward. 5 exercises, for 5 working reps, for 5 days a week. Go for triples on week 4, and week 5 go for a max on one day.

My 5 exercises-
Squat - Front squat
Push - Push press/push jerk
Pull - Bent over row
Hinge - Hang clean
Carry - DB TGU

[TakeEverything]

D1/Wk1:
Front squat - 210
Push press/jerk - 190
Hang clean - 185
Bent over row - 155 (pathetic)

Run as long as possible, or 35min total. Ran to 27mins then fartleked the last 8mins.

Edit: Add video
Sorry about the dude moaning, I think he may have been watching me... Hahaha... Jk.

*****://m.youtube.com/watch?v=a7A_tTmsB_o

[tangozero]

So I switched to Pavels "Mind Over Muscle" program today. Pavel recommends and states that this program only be done for five weeks then switch to another program. So, I'm going to be focusing on my running and endurance the next couple weeks then switch back to Tactical Barbell.

Anyways, quick run down... Mind over muscle, or 5x5x5, is pretty simple and straight forward. 5 exercises, for 5 working reps, for 5 days a week. Go for triples on week 4, and week 5 go for a max on one day.

My 5 exercises-
Squat - Front squat
Push - Push press/push jerk
Pull - Bent over row
Hinge - Hang clean
Carry - DB TGU

Pavel rocks, love his stuff. Just finished up my Operator block, I might give Fighter template a go next.

[TakeEverything]

Yes sir! I consider Pavel and Dan John one in the same, and as one, are my top 3 coaches with Wendler and Ben Bruno. I'm taking a page off Pavels 'Simple and Sinister' book just for a tad more Hinge-Posterior work.

Ahh. I'm going to swing by your log, I haven't really been active on the forums/logs the past week. I am really debating on doing 'Fighter' or 'Grey Man' after this stint of training.

[TakeEverything]

D2/Wk1:
FS-210 (going to try 215 tom.)
Push press-195
Hang clean-185
BOR-175 (PR)
TGU-35 DB. Hate db TGUs, really awkward grip.

Prob going to film my next calisthenic workout
3 rounds:
Pushups-20
Squats-30
Sit-ups-20
Hand release pushups-15
Lunges-15 per leg
3-Count mtn climber-20
1 min plank

[TakeEverything]

D3/wk1:
FS-200
Push press-190
Hang clean-185
BOR-175, really liking these
TGU-40

40min fartlek run
At pace run, 6mins
Goal pace run, 2mins
Walk, 2mins

[TakeEverything]

D4/wk1:
Lifted with a good buddy from football today. Always nice for a little competition every now and then.

Front squat-205
Hang clean-185, rest paused last
Push press-185
Barbell row-170
TGU-30

Conditioning:
We both agreed that we were going to do stair sprints, it ended up us doing wheel barrels up a set of 50-step stairs. 4 sets each, 2 up, 2 down.

[TakeEverything]

D5/wk1:
Well today is my birthday and go figure im sick. I'm skipping on training today, woke up with a pretty bad chest cough, lost my voice and a low fever. Oh the joys of working in a hospital.

Have a good day everyone.

[TakeEverything]

Quick update, still sick, think it's at the end though. Completely lost my voice, fever, chest congestion. One draw back of working in a hospital.

Starting training again tomorrow.

[TakeEverything]

First day back training in over a week, still feel under the weather and didn't know exactly how my body would handle being sick then jumping back into lifting, overall felt fine though except the complex.

I decided to go back to 531 using Chad Wesley Smiths high volume template, even though I never got the chance to finish 'MoM', I'll be using Kettlebells / Barbell complexes for conditioning after lifting.

[TakeEverything]

D1/Wk1:
Maxes
Deadlift-365
Push press-230

TGU-1x3
*8 pull aparts between sets
DL-220x5 235x5 255x5 275x5 295x6
PP-140x5 150x5 160x5 175x5 185x6

Javorek complex, aka death, lol.

Complex #2
2 cycles, 2 sets @ 85 and 105
Upright row x 3
Hang snatch high pull x 3
Back squat to press x3
Good morning x 3
Barbell row x 3

Complex # 1
1 cycle, 1 set @ 95
Upright row x 6
Snatch high pull x 6
Back squat to press x 6
Good morning x 6
Barbell row x 6

[TakeEverything]

D2/wk1:
Done on treadmill

30mins total
1 lap run at 7.0 (8:30/mi)
1 lap run at 8.5 (7:00/mi)
1 lap run at 7.0 (8:30/mi)
1 lap walk at 3.0 (20:00/mi)

Deck of cards workout, 26 cards only.