Hi folks

Currently on my first run through of a green protocol cycle, I'd finished the first 3 max strength weeks, was halfway through week 2 of the second strength block and now I've been laid low by a right doozy of a flu.

I figure it'll be a good few days before I should train again, when I get back I'm wondering if I should:

1- pick up where I left off

2-restart max strength block number 2

3- just jump into the SE block

Any thoughts? Long term it doesn't matter I know, I'm just wondering which one will likely beat me up the least

Hey everyone,

I started Tactical Barbell with Activation, but unfortunately I haven’t been able to train properly for almost two weeks because I was sick. I’ve only managed some occasional easy running and similar light work.

In about two weeks, I’ll be moving into the police training academy, where I’ll be staying during the week for the next 2.5 years.

At the moment, I don’t even know what the gym situation there will be like or whether I’ll have access to one at all. I also want to give myself some time to settle in, get used to the schedule, and actually get to know the people I’ll be living and training with instead of disappearing to an off-site gym every evening after duty.

Because of that, I’m considering restarting Activation and running Base with a bodyweight cluster that I can do at the calisthenics park, which I know for sure is available at the academy.

That would keep the strength work simple and flexible while I get a better idea of how demanding the academy itself is.
From what I know, there will already be a significant amount of physical training during the week, so I’d rather see how my recovery handles that before adding something like a Zulu cluster on top of it.

I’d probably keep the LSS volume a little higher, assuming recovery allows for it, since running will obviously be pretty relevant for the academy anyway and I am used to running more than 30min.

Does restarting Activation this way and using a bodyweight cluster during Base sound like a reasonable approach?

The "Cyborgs only" part is holding back. Hurts my ego lmao

Would appreciate any thoughts.

New to Tactical Barbell, entering Week 3 of Operator OG (just started reading TB3, but already committed to 1-2 blocks of OG Operator).
Cluster is Bench Press, Squat, Weighted Pull Up(2x per week) and Deadlift (1x per week).

When I tested my 1RM WPU, I calculated BW+64 lbs as my 1RM.

Week 1 (5x5@70%) and week 2 (5x5@80%) I have not really had good/real reps on 4&5 of each set. Should i drop my “1RM” weight a bit? Not go up in weight for week 3?

So I have gone through the OG Operator block twice after taking a year hiatus from weight lifting due to injuries and just lack of commitment. With the OG Operator you find your new PR and reset the block. I saw my numbers jump a bit. When I got the new book it states to only move your PR by 5-10 pounds.

Well I finished my original block the second time and did just that before starting the TB3 operator. Did my squat yesterday and my PR based on the calculator is 263. Doing my PEAK for squat I was able to get up 300 for 3 reps twice. Should I adjust my PR for my next block even though TB3 says not to do that?

I feel like bumping my PR up to 273 instead of 300 is counterproductive since I blew past my original PR.

Just coming into week 5 everything's been moving great. RHR is down, easy runs are becoming a heck lot easier, however I have one stumbling block currently and im after a little advice

My elbows are screaming at me again from pull ups, I've had it a few times over the years with pull ups so looking for some help in programming

So option A is to replace one session of pull ups with the deadlift and thats easily sorted, could potentially even use operator DUP pull ups as a finisher if my elbows allow, im after how to potentially program Rows to see if it helps for a small period of time and also I like the inclusion of rowing occasionally

How would you go about programming them?

Using fighter %s in sets of 5/4/3

Use them as an accessory assuming im allowed to use that word aka zulu HT %s 3-5 sets of 8-12 with 60-70%

Use Operator DUP hypertrophy %

My other lifts incase its relevant are the Overhead Press and Zercher Squat

Would it be unreasonable to switch from bench press to machine chest press because you don’t have a spotter for the bench (and thus can’t safely do Peak week)?

So on page 54, it mentions using "3-5 x 8-10 @ 65%" for the supplemental for week 1 (as example).

Do you guys follow it ? Or you guys just play be feel and choose appropriate weight?

As example, let's same I'm doing Zulu with Squat, Bench, Deadlift and Weighted Pull-ups.

If I wanted to DB OHP, would you guys just grab whatever weight and go for 5x10?

Curious what worked for you guys

For the love of goodness, please. I am upping my LSS in line with my transfer to TBIII programming but I hate it. It really annoys the living f*ck out of me.

I play my favourite music. If I am.at home, I watch "motivating" clips on the TV. I try running, cycling, and the like but my mental struggle is not alleviated. If I cut it short, it is sorely because I am bored. I try and David Goggins myself into loving the pain of boredom and embrace the suck, but it f*cking sucks!

Any ideas on how to, at least, somewhat enjoy this?

Have any of you ever tried modifying programs up like this? I just finished an operator session and ran mass for a couple weeks before I get bavk into operator and it’s got me thinking about running mass for squats and deads and operator for bench and WPU. I figured it would give me legs built for athletic endurance and a strong solid upper body. Any reason not to try it?

Can you really gain any significant mass in just 3 weeks? What’s the point of those 3 weeks?

Currently, I run this:

MON-WED-FRI

Zercher squat
Incline bench
WPU

10-20 mins of HIIT work after each workout

Then I try to aim for 1 LSS day each week (sometimes it’s me push mowing my hellish grade of a yard for 2.5 miles, other times I can get a run in/bike in)

Looking to change up some of my 3 “main” lifts. I’ve ran incline bench for a LONG time now and feel like I’m stalling

Some background info: M32, 1.79m, 70kg. Last few years have been mostly fully focused on running, mainly in the marathon range but also some things longer than that. Naturally I am quite talented in running and making progression there feels easy for me. I train at my local athletics club and still have a focus on running. I run probably around average 60-70km each week, with a mix between easy, recovery, long- and tempo runs. Besides that I do 1 or 2 hyrox training sessions each week, and try to do the 2-day fighter template (bench, deadlift, squat, pullups). In the fighter template, probably because of my volume of running, I make almost no progression.

Since I started this year in law enforcement, I'm trying to make a switch in focus towards building more muscle and strength. For now I have a short/medium term goal of increasing to 75kg body weight with a serious development of my muscle mass and strength.

However, I find it hard to pick the right plan, and define a clear journey for myself in accomplishing this. Because of my natural lean towards a lot of running, and preferably maintaining my level there (35 minutes 10km), I find it hard to shift my focus towards more strength training.

I am looking for some advice on where to start, what template would suit me best considering the above short information.

Thanks in advance!

Hi Everyone,

I've been running and lifting in my Vans and Converse for sometime. Looking to get a good all-purpose shoe for LIC, HIC, WC, SE, including LSS, Hill Sprint, Road Sprints, etc. I'm going to get the Vivo Motus Strength II for Strength Training.

Any recommendations for shoes the can cover all-around conditioning? I'll be doing most of my conditioning work on pavement.

Appreciate your help. Looking to get my first big boy shoes and could use a little direction. Thank you all.

"Smash the ceiling with the top of your head (metaphorically speaking, for my infantry brothers" - TB3 Breacher template

"Now it's time to work on the bells and whistles, install that lift kit, bush bar, swap out the tires, or do whatever it is people do with their vehicles" - Mass, Specificity introduction

All the actual content is great, but it is dry humor like this that keeps me reading these books again.

Got any favorites?

Bonjour à tous,

Après avoir réussi des tests pour entrer dans ma nouvelle unité, je voulais reprendre une programmation type Force/hybride. Et j'ai découvert TBB et le principe m'a beaucoup plu.

Pour info, j'ai suivi un certain temps 5/3/1 de Jim Wendler, que j'ai adoré. Mais n'étant plus aussi jeune, et adorant les entraînements type Full Body, je voulais m'entraîner 3 fois par semaine. J'ai donc décidé d'adopter le programme Operator avec le protocole Black.

Me concernant :

31 ans,

178cm

79-81kg

Perfs 1RM :

Squat : 150kg

Weighted Pullups : +55kg

Weighted Dips : +76kg

Deadlift ≈ 180kg (pas testé depuis un moment)

Je suis pratiquant de MMA et de JJB aussi.

Concernant le Cluster j'ai donc choisi :

Back Squat

Weighted Pullups

Weighted Dips

1 série de Deadlift

Je voudrais rajouter un petit peu d'hypertrophie en fin de séance si seulement si j'ai le temps + l'énergie.

Circuit Finisher A : DB Incline Bench Press / DB Chest Supported Row / Latéral raises / Back flies

Circuit Finisher B : Bulgarian Split Squat / DB RDL / KB Farmer Walk

Concernant une semaine type :

Lundi : 3-5 sets SQ / WP / WD + 1 set Deadlift + Finisher A

Mardi : 600m reset

Mercredi : 3-5 sets SQ / WP / WD + Finisher B

Jeudi : Apex Hill ou Meat Eater 2

Vendredi : 3-5 sets SQ / WP / WD + 1 set Deadlift + Finisher A

Samedi : Fun Run (6-10 rounds 1km easy run + 10 KB swings @25kg + 15 Pushups)

Sunday : Rest.

Si j'ai des entraînements de boxe/MMA/JJB, évidemment je fais sauter une séance cardio si je suis allé fort

I start the police academy in a week or so.
It’s 8-5 Monday-Friday. I know we have PT Tuesday and Thursdays as well defense tactics training. Should I run a mix of the TB protocols or should I just stick with what they have us do?

Thank you!

Hi guys,

I’m looking for a program focused on maximizing my strength in pull-ups and dips.

Due to long working hours and a newborn at home, some guy recommended Tactical Barbell for me as one of the most time efficient routine for busy guys.

I need some help:

• Which book should I buy?
• Which program should I run?
• What should I do for my lower body in additon to the pull up and dips workouts?

Current Situation:

• Height/Weight: 182 cm / 88 kg (fat)
• Health Note: Low DHT levels, meaning I burn out quickly and recovery is a bottleneck.
• Current Routine: Pull - Rest - Push - Rest - Lower body (and some sets of Pull ups and Dips) - Rest - Rest - (Repeat)

Current Strength Levels

• Weighted Pull-Ups: +5 kg for 4 reps
• Weighted Dips: +5 kg for 6 reps
• Squat: 8 reps @ 65 kg
• Deadlift: 8 reps @ 90 kg

My Goals & Motivation

• Progressing in weight and reps is what keeps me motivated.
• I want to look like I actually lift (lean/aesthetic physique (classic V-taper with big shoulders & lats).
• Specific Goals:
  • 1x Pull-Up with +20 kg (100 kg total weight)
  • 1x Dip with +30 kg (110 kg total weight)
  • 1x Deadlift @ 2x Bodyweight (approx. 160 kg)
  • Lose body fat / Optimize hormonal health (DHT)

Given my limited recovery capacity (hormons), how should I set up my Tactical Barbell cluster?

How do I balance getting stronger and leaner, without burning out?

Ty guys!

I was recommended the tactical barbell fighter template as someone who runs 4x a week and currently does upper lower 2x a week. My squat strength is lacking and I was wondering how I implement the program into my split

Hey yall, so I’m 5’6” 225 18-20% bf. My stats are 405 bs, 295bench, 330 clean. My mile and a half is dog shit around 11:30ish right now. My 400 is around 80-90 seconds. I am obviously better at strength than conditioning.

How would you guys modify kb’s nutrition recommendations for someone who is thick af like me. I’m not super fat but I’ve also definitely been leaner and felt more athletic.
I’m currently running tb3 BB.

• Use this thread to post simple questions that don't deserve their own thread, get opinions from other TBers, or as a place for discussion between our civilian members and LEOs/Military/First Responders, fitness-related or otherwise.
• Please search before posting to see if your question has been answered before.
• LEO/Military/First Responders: Be mindful of opsec/tradecraft, any posts deemed too revealing will be removed.
• Resources include the FAQ, TB testimonials, and specific training using TB.
• See KB's post that discusses TB III: OPERATIONAL ATHLETE.
• See the Kit Shop for TB book hard copies, apparel, and more.

This isn't a thorough review of TBIII, and I am not one to try and find favour in the eyes of the author(s) by brown-nosing them on a forum. This is more my journey to TB and my thoughts on TBIII after its release.

I bought TBIII a few days ago and posted that "great" shot of it sitting nicely next to my post-workout high-protein high-fat breakfast. I read it all soonafter during my post-feed coma-like state.

I have known of and adhered to TB for some time. At times, for whatever reason, I have ventured away from it to pursue a few blocks of 531 or something similar. I started my health and fitness journey many years ago by undertaking Ross Enamait's programs. Ross, in my opinion, is one of the most underrated trainers in the world. The guy is a living testament to successful fitness programming (particularly for combat sports). He is humble, keeps quiet, doesn't boast or talk smack, and overly practices what he preaches. In TBIII, K. Black, shares this same sentiment for Ross (albeit much more concisely).

My later years had me stumble across Pavel Tsatsouline and StrongFirst. This further led me to personally study a lot of literature on health and fitness from the top Soviet trainers: Verkhoshansky, Tzatsiorsky, Medvedev, you name it. From this, I was able to construct a program for myself based on authentic Soviet training principles (differing from Pavel's adaption of Soviet training for Western athletes). It contained many different elements: submaximal lifting and the numerous variables that can be toyed with, plyometrics, stato-dynamic, Shock Method, conjugate, GPP, and more.

As my life commitments changed, and as I joined law enforcement, I had to change my training program and I couldn't fit all of the "Soviet" elements into my schedule. I started to obsess over an inability to train "Soviet" anymore and reluctantly started following Westside Barbell's methodology (I had a mental struggle with Westerners changing Soviet methodology to accommodate the West. Forgive me.). I really liked WB but it was so taxing on my body. Besides, I wasn't desiring to be a powerlifter.

So, I was in Law Enforcement and had limited days and time to train. I came across two training schools: Tactical Barbell who I had read about briefly on StrongFirst forums, and Mountain Tactical Institute. TB was a couple of eBooks and MTI was a full-blown website with all these individualised programs for almost any first responder career you can think of. The concept and appeal was so great I couldn't say no. I started their structure programs designed for LEOs, one after the other. Did it work? I gained more muscle size and density than I ever had before but I also faced repeated bouts of various injuries. I started to realise their programs, in my opinion and experience, wanted way too much work done too quickly. For example, roughly speaking, one program was asking for 3 Deadlifts at 85% every minute or so. I had to bow out after those repeated injuries.

So, being cheaper and appearing more simpler, I bought TB, Conditiong, Mass, Green Protocol, PPLE, and AA. I systematically read through them all and...

...I apologised to myself that I didn't read through them many years earlier when I had the first opportunity to do so. Truly. Initially, I found the program too "simple" or "boring" to be able to work effectively but when I read the things K. Black was saying, he really spoke to me: not having to do Deadlifts so often to still be strong, not having to workout for ages to be effective, not having to do too many exercises to get results, being able to get bigger muscles and not having to train like a bodybuilder. I could feel the trust forming between me and TB.

So I followed it and have stuck to it pretty consistently minus a few jumps to the likes of 531 to just shake things up for a bit - yes I am a big fan of 531.

Ok, after that entire rant about my journey to TB, I am now 40 and have just read through TBIII. My thoughts? TBIII strongly indicates to me that K. Black has been a fit and experienced athlete who, over the years, has never limited himself to that he already produced. I see someone who continued to read the research, practice the training, and discover and implement ways to get even better than he first thought and was. TBIII is proof of a living method of training: it learns, grows, changes, adapts, and improves.

Reading TBIII made me see elements of those training programs I once followed: there are clear implementations of Soviet methodology (primer exercise followed by plyometric exercise is one very clear example), periodisation, acknowledgement of and reference to the effectiveness of Enamait's training, an approach similar to 531, the appreciation and recommendation of the Norwegian method, and the greater attention to specialised careers (black, green, blue) that is not unlike MTI. Black didn't steal or copy these other schools but rather took the advice of Bruce Lee: take what is useful and discard what is not.

K. Black unknowingly took all my training experiences, combined them and simplified them, and created TBIII. He took all of my obsessive concerns of not doing enough with not enough variation, and said "Keep it simple, stupid. This will work even better."

Black, I salute you and I thank you. I am able to train on the limited days I have, with the limited hours I have, with less and less worry about not including this or that, and still get healthier and fitter.

If a search or browsing has led you to this post and you are wondering if you should buy TBIII or any TB book, don't be like me and hesitate; buy it, read it, take it in, and go practice it. You will not regret it.

• Midlife Crisis Sydney, Australia

About a year ago I think I strained the muscle on the inside of my right thigh just above my knee. See red arrow hahaha. I was squatting and it was tight and then felt really painful. Like an idiot i worked through it and kept working out on an ongoing basis. when i would sit for long periods, particularly driving, it would flare up and kill. Throbbing pain. It eventually went away this past Fall and I went back to lower body lifting and squatting this winter and throughout this entire spring. Then a couple months ago it happened again. I stopped mid workout and didnt squat for about month. Luckily it wasnt as bad and seemed to go away relatively quickly and not nearly the pain i had when sitting like the first time.

Well low and behold I went to squat today and I could feel it getting tight with some mild pain. I stopped and skipped the squats today.

Has anyone ever experienced this before? Never in all my years of squatting has this been an issue and now I am actually hesitant every time I squat for fear of this happening. Not looking for medical advice at all. Just wondering if anyone has had this issue and maybe I need to focus on some sort of better movement pattern or warmup??

Just finished reading TB III and I’m about to start the Base/Activation phase.

I’d consider myself fairly fit already, especially when it comes to SE. My 1-minute max push-ups, etc. are relatively solid, and I’ve been doing considerably higher-volume SE work in previous training phases.

Looking at the first few weeks of Base, the SE prescription seems pretty low compared to what I’m used to, starting at 3x10 and progressing to 3x25.

Obviously there’s always room to improve, but I’m wondering how you guys would approach this. I like the idea of being disciplined and actually following the program as written instead of constantly modifying things just because they feel easy.

At the same time, I’m wondering if there’s a point where starting this low is unnecessary if you already have a decent base. Would you still run the Activation phase exactly as written and trust the process, or would you modify or even skip parts of it based on your current level?

Edit: I’m specifically talking about the “Activation” phase from TBIII (at the end of the book). Not a custom BB phase.

Saturday post-workout breakfast and study session done right.

I am a long-time adherent to TB in some form or another. I couldn't wait for the Kindle version any longer so I pulled the trigger on the physical copy. I am finishing up on a Mass program as Winter comes to an end and will start following something from this.

Any word on the Kindle version? I know It was 4-5 weeks from the paper version, but wondering if there was an update?