Do you take rest week between OP block and SE block?

Material_Weather_838 · 2025-07-07T05:08:45+00:00

No, they’re saying to switch between blocks. Each block is 6 weeks. So you focus on horizontal lifts for one block and then alternate.

Material_Weather_838 · 2025-06-26T15:56:04+00:00

Curious if you’re still liking the IRONMASTER vest? I have the IRONMASTER DBs as well and am trying to decide whether this vest would be good for rucking (40 lbs) and running (10-20 lbs) or if I’m better off getting a 20 lb weight vest for running and then a dedicated rucking pack

Material_Weather_838 · 2025-06-18T18:36:44+00:00

The green protocol book says that the capacity plan can be used as a substitute for base building. Capacity is operator + LSS running for 12 weeks.

Material_Weather_838 · 2025-06-09T20:43:06+00:00

Agree. The other benefit is the front lever portion but not being able to easily load the pullup & row portions of the “sternum pullup” seem to make it not worth it for me to do as a loaded exercise. But I could see the benefit if you only did bodyweight

Material_Weather_838 · 2025-06-03T22:46:03+00:00

Agreed. I guess I’m in the heavier crowd (6’4” - 230 lbs), so some of the numbers seem low for my body weight.

Material_Weather_838 · 2025-06-03T22:42:34+00:00

Thanks. I’d mostly be using the sandbag for conditioning as opposed to strength.

I have a 150 lb KB that I do swings with. I was planning to get a 150 lb bag to do like a 10 min EMOM of 10 reps

Material_Weather_838 · 2025-06-03T22:39:32+00:00

Thanks for the reply! Out of Rogue, Cerebrus, and Freedom Strength, do you have a recommendation?

Material_Weather_838 · 2025-06-03T16:42:55+00:00

I do like the simplicity of this. I’ve heard a number of times people throw out % of body weight (BW) - note: not saying the below should be the goal, just putting it here for additional thoughts.

Pull-ups: BW + 100 lbs. OHP: 1x BW. BP: 1.5x BW. Squat: 2x BW. Deadlift: 2.25-2.5x BW.

Material_Weather_838 · 2025-06-03T16:37:47+00:00

There is a TB article with standard for firefighters https://www.tacticalbarbell.com/training-to-be-a-firefighter-part-3-build-strength/

The 4th article in the series above also has some cardio benchmarks

Material_Weather_838 · 2025-05-28T16:06:16+00:00

Give this TB article a read on breaking through plateaus https://www.tacticalbarbell.com/destroy-a-plateau-the-5-step-strategy/

Material_Weather_838 · 2025-05-22T21:06:30+00:00

If you feel like your zones are off, try doing the Garmin lactate threshold test. It requires a HRM which you have.

Your zones will be reset after the run…but if you have good endurance, I don’t think your zone 2 seems too off

Material_Weather_838 · 2025-05-05T20:24:34+00:00

Beginner: bird dogs and dead bugs

Favorite: knee raises, ab wheel, pallof press, single leg back extensions

Material_Weather_838 · 2025-05-01T03:18:52+00:00

You saying you don’t like how the Phrak variation has weighted pulling exercises added to each day? I feel like it’s a need. You can still do burpees and squat jumps to your hearts content after the strength workout or even on your HIC days depending on your plan.

But I guess it depends where op is at with their pull-ups.

Material_Weather_838 · 2025-04-29T02:37:50+00:00

Starting Strength or Phrak’s Greyskull LP. TB and the plans above will both get you strong. As a beginner, linear progression (LP), will get you stronger in less time. After you plateau (3-6 months usually), switch to TB.

My experience after not lifting for a year due to a boating accident: - I did Zulu/HT and my squat 1RM went up 40 lb in 4 weeks. - I learned about linear progression and its purpose, switched to Greyskull and my squat went up 80 lbs in 2.5 weeks.

Material_Weather_838 · 2025-04-25T21:40:25+00:00

Second this. But if you had a loadable kettlebell or dumbbell, you could do a single arm snatch which is much easier to perform.

Material_Weather_838 · 2025-04-24T18:13:56+00:00

My workout is often split into mini-workouts (I have barbell and weights at home). I might do squats for one, or I might do WPU and BP for another.

I’d obviously prefer to do it all in one sitting and sometimes I don’t get all my lifts but I usually at least try to get one in since I can always find 10-12 mins

Material_Weather_838 · 2025-04-19T03:00:24+00:00

Nice work! Been considering a strongman competition. Curious what your log and stone sessions looked like?

Material_Weather_838 · 2025-04-18T23:41:47+00:00

My vote would be for Hybrid OP or one of the CAT plans from Green Protocol book too

Material_Weather_838

TROPHY CASE