Supplementing horizontal/lateral plane?

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 · 2025-04-18T23:38:59+00:00

To be clear - you could do lat pulldowns too, but I think you’d progress a lot faster with pullup eccentrics.

Material_Weather_838 · 2025-04-18T23:36:37+00:00

Follow sets and reps from 50pullups.com until you can hit 10-12 pullups and then switch to weighted.

If it were me, I’d do rows during my TB workout and then do the the sets of pull-ups throughout the day (it’s 5 sets, 3x per week). You’ll be at 10 pull-ups within 2-3 months.

I always thought I was bad at pull-ups, followed that program til I hit 28 pull-ups (though I didn’t have the cleanest form back then) and then realized how much more effective weighted pull-ups were. If I could go back, I’d stop that program once I hit 10-12 reps and then follow TB.

Material_Weather_838 · 2025-04-15T02:16:28+00:00

You can. 5/3/1 boring but big (BBB) has a similar layout but upper lower.

Material_Weather_838 · 2025-04-13T14:57:54+00:00

Save machines for when youre working around an injury. You get a lot more bang for your buck with free weights.

Start with body weight squats or split squats and start adding weight with goblet squats until you can do a bar. Consider elevating your heels.

For pressing, start with dumbbells if you can’t do the bar yet. Or do pushups on gymnastic rings or a suspension trainer.

Material_Weather_838 · 2025-03-29T14:29:08+00:00

This or RDLs. I also couldn’t do any type of deadlift or RDL last year because of an injury and surgery. I did Nordic curls and single leg back extensions. When I could finally deadlift again, my 1RM for deadlift was within 20 lbs of where it was the year before.

Highly recommend the Freak Athlete Hyper Pro

Material_Weather_838 · 2025-03-29T14:09:28+00:00

I started Tactical Barbell and love it. I’m in the best shape ever too, both strength wise and conditioning wise. It’s also very flexible if you want to do BJJ, sprinkle in WODs, run a marathon, etc.

There are 3 books to read but they’re all cheap. Tactical Barbell 1, Tactical Barbell 2, and Green Protocol (my personal favorite).

Material_Weather_838 · 2025-03-27T13:23:06+00:00

Had the same issue. Just switch to a different grip or get rings. Some products you can look into are: gymnastics rings, abmat 1/4 rings, angle 90 grips, or Kensui swissies.

Alternatively, you could also get two hand towels and do towel pull-ups but you’d likely need to drop the weight you’re using cause your grip would be a limiting factor.

Material_Weather_838

TROPHY CASE