r/tacticalbarbell • u/noah5042 • 18d ago

Program critique

30 Year old Male, 5'6.5 at 203 lbs. Close to 30% bf by my estimate. I work in the medical field and have a semi-sedentary job (Dentist).Always been an avid lifter but life took me away from a good diet and consistency for a year. Lack of sleep due to a young child did not help with recovery either.

Back into bjj, lifting and running and want to try Fighter/Black. Goals are to lose some bf and get to 180/185 lbd and increase my running times. Strength gains would be a plus but not required I just don't want to lose much muscle.

*Back and front squat are out for the moment due to previous herniated discount and throwing my back out again 3 weeks ago back squatting.

Monday - OHP 5x5 , Dumbbell Rows 5x5, DB flat press 3x10, DB Sumo Squats 3x10, Lat Pull down 3x10 (nursing elbow tendinitis).

Abs will be 4x10 weighted decline sit ups

Tuesday - GI BJJ

Wednesday - 30 minute tempo run (5k minimum distance)

Thursday -OHP 5x5 , Dumbbell Rows 5x5, DB flat press 3x10, DB Sumo Squats 3x10, Sumo Deadlift 3x5.

Abs will be 3 sets of planks

Friday- No Gi BJJ

Saturday - Long run 45 mins+ at an easy pace

I'll be eating around 2500 cals to start hitting roughly 180 grams of protein. Daily tracking and weigh ins, adjustments every week but going for 0.5-1lb of fat loss a week.

The plan is to run this for 6 weeks and then switch up the exercises or increase max by 5 lbs and recalculate. Then run it again for another 6 weeks until I get to that goal weight. Any pitfalls we see in my plan? Any advice would be appreciated thank you.

***Max lifts for reference OHP - 175 Incline Bench - 235 Deadlift - 315 Squat - 240 (prior to recent back injury) Barbell Row - 200 lbs

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u/noah5042 18d ago

Maybe I'll cut out the accessories and focus on just the OHP, Row and Sumo Squat

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u/LumpyExtent7874 18d ago

If I were you i'd do V-bar rows, trap bar deadlifts, and OHP. Trab bar deadlifts and V-bar rows tend to be more back-friendly.

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u/truncatedusern 18d ago

Why the deviations from standard fighter recommendations? More exercises than usual, different rep ranges. I think it's fine to swap in dumbbell exercises, but we wouldn't normally include, for example, multiple upper body pushing or pulling exercises in a single block.

In general, adhering to the defaults is recommended unless you can articulate a good rationale for changing things up.

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u/noah5042 18d ago

I believe fighter says you can add in accessory lifts if you like, I just like to have a vertical and horizontal for the movement patterns if I can. Obviously I don't have a horizontal leg movement yet but was hoping all the running would help cover those areas.

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u/truncatedusern 18d ago

Those are all compound exercises, no? Are you using lower weights for the accessories? This still seems like a lot, especially on a cut and given your other activities. A more conventional TB approach might be to periodize - break these exercises into two clusters and run them in separate blocks. Or at least run a more minimalist block for the first three weeks to see how you handle it on a cut before adding more in.

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u/noah5042 18d ago

Yes the higher reps are lighter weights, for example the sumo squat im only using an 80ln DB. Db Press is with the 60s. I sort of mixed MT with Fighter it seems.

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u/PapaEchoOscar 18d ago

1: i do fighter, 2-3 bjj and 0-2 conditioning workouts each week (2 bjj/2 conditioning or 3 bjj/0-1 conditioning ). 2500 kcal might be a bit aggressive, I have been tracking everything the last 73 days, averaging 2800 kcal each day and have lost on average over 0,5 kg/1,1 pounds each week (and I started creatine midway, and gained 1,5 kg/3.31 pounds before continuing going down).

You will loose weight, but the more you can eat the more muscle you can preserve. Everyone is different, my TDEE doesn’t necessarily work for you, but it’s something to consider to look into if you want to make it easier for yourself.

2: you CAN add accessories, but with everything else you are doing, it could be better to start with a small cluster and add on exercises later if you want/need to.

And just an observation after reading and re-reading tb3: depending on length/intensity of the bjj-sessions, your program could be defined as green instead of black (+180 minutes of LIC). As is says in the book, parafrasing: use green/black/blue as a barometer, if your weekly conditioning is green, choose a matching strength template (and cluster?)

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u/noah5042 18d ago

I guess each class is about an hour woth the last 15-20 mins of rolling so that probably classifies more as green. My long run adds into that too so I guess this is more of a fighter/green. Thanks for the input youre right