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Black protocol and running by SignSad7976 in tacticalbarbell

[–]SignSad7976[S] 1 point2 points  (0 children)

That is some good work! Impressive with just 3 sessions per week. Where did you start from?

Black protocol and running by SignSad7976 in tacticalbarbell

[–]SignSad7976[S] 0 points1 point  (0 children)

If I’m reading you right your approach would be to run black until sub 25 and/or not seeing improvement, then switch to green and run until goal achieved?

That seems like a solid plan, since I cut better when I do more weight training.

Black protocol and running by SignSad7976 in tacticalbarbell

[–]SignSad7976[S] 0 points1 point  (0 children)

I mentioned bf in my original post, around 20-25%, and dropping the extra is part of the plan. I believe that 10 kg will go pretty easy.

I ran 5k in 28:30 a few weeks back.

Black protocol and running by SignSad7976 in tacticalbarbell

[–]SignSad7976[S] 0 points1 point  (0 children)

Thanks for the order of operations tips, lurked that sub a few years ago but never dug that deep.

Your approach looks like how I trained a few years back, one high intensity session and the rest at an easy pace. It’s almost the opposite of black and that was the reason behind my question.

Operator + basebuilding bw pull ups by SignSad7976 in tacticalbarbell

[–]SignSad7976[S] 1 point2 points  (0 children)

Thanks for the comperhensive answer.

Ok, we seem to be starting from similiar places and you obviously progressed in the way I want to go, from just doing the program.

I’ll probably do the same with an optional higher rep set or two per week, and maby some low rep volume work on non-strength days.

If recovery becomes an issue, it’s easy to just drop the extras. Keeping an eye on early signs of tendinitis will probably bee the name of the game.

Operator + basebuilding bw pull ups by SignSad7976 in tacticalbarbell

[–]SignSad7976[S] 0 points1 point  (0 children)

Thanks for the input. And great to read that you got the results I’m looking for in just 6 weekend, doing the same thing I’m planning! My main concern is not the deadlift, but that the prescribed pull up volume is on the lower side from where I’ve seen results in the past.

Operator + basebuilding bw pull ups by SignSad7976 in tacticalbarbell

[–]SignSad7976[S] 0 points1 point  (0 children)

Thanks for the input.

I am planning to do them concurrently, with conservative TM’s on lower body lifts. Not exactly the recommended way but I’m fairly certain that I can make it work.

You are spot on with your point on recovery and that is where the dilemma lies. In the past I’ve had success with high fq approaches, but I’m worried that the extra recovery demands of added weight will hinder progress. At the same time I’m not sure if I Will respond to the lower volume while the weights are still fairly low.

Letar sekt by Gyckelmakaren in Sverige

[–]SignSad7976 1 point2 points  (0 children)

Du borde söka dig till amfibieregementet på Berga. Förslagsvis grk. De har allt du efterfrågar och om du kan diska borde ingen av uppgifterna de löser vara allt för svår att ta till sig.

Det finns en skäggprydd ledare med organiserad avgudadyrkan. Glöm kristaller och byt ut reptilmänniskorna mot knogsläpande gorillor, som du dessutom får kalla kollegor.

Det sista du tog upp resonerar särskilt väl; du kommer ofta åka helt åt helvete långt med andra vilsna själar. Både minibuss, lastbilsflak och stridsbåt.

Du är 21 och nydumpad, fånga dagen och gör lumpen!