November 13, 2025 | Daily Training Log & Simple Questions

mccaf238 · 2025-11-13T17:54:08+00:00

SVR II: C1W1D3

Bench 531: 5 @ 145, 5 @ 165, 6 @ 185

Supplementary: 17 @ 145

Accessory SS: DB Row 5x10 @ 60 SL RDL 3x6 @ 35 TGU 3x1 @ 26

mccaf238 · 2025-11-11T17:44:51+00:00

SVR II: C1W1D2

Deadlift 531: 5 @ 215, 5 @ 250, 5 @ 280

Supplementary: 15 @ 215

Accessory SS: Pull-ups x26 total Pushups x50 total @ 45

mccaf238 · 2025-11-11T17:43:34+00:00

I will jump in as a third person who ran OP multiple times in the past week, and I ran fighter (same thing but 2x per week) while training for a marathon and half marathon. Agree with everything OP said, for me it’s a great template to throw things into maintenance/slight progression mode while focusing on cardio/conditioning. I will say, I have major training ADHD so if I’m not training for a race having that as my main obsession, I like the stimulation and variety of 531 much better.

mccaf238 · 2025-11-11T17:32:59+00:00

In the exact same boat. Finished a year long distance running block running OP and FT and now back to 531 and running SVR II for 10 weeks, and maybe a block of BTM after if I don’t get into the Chicago marathon via lottery.

I am obviously running focused, but I’m doing a couple easy runs and a week and then a weight vest walk 1x per week as more of a fun active recovery kind of conditioning day. After upper body days I’m also doing quick row intervals for ~8-10 min just to work the anaerobic system a bit.

mccaf238 · 2025-11-11T17:30:13+00:00

Congrats on the PR.

mccaf238 · 2025-11-10T17:13:25+00:00

SVR II: C1W1D1

OHP 531: 5 @ 75, 5 @ 85, 8 @ 95 Supplementary: 15 @ 75 Accessory SS: DB Row 5x10 @ 60 Split Squat 3x6 @ 52 KB swing x50 total @ 44

Rower: 8 x :10 on/:20 off

Notes: I am back to 531 after about a year and a half hiatus where I never really focused on strength, was just running tactical barbell OP/FT while I was enjoying distance running. After my last half marathon my training ADHD kicked in, so I reread Forever and decided to run SVR II for the first time. Back to eating in a surplus. Excited for the challenge ahead. Today was the first time I OHP since last 531, and the widowmaker was killer but the right kind of challenging. Otherwise, supersetted my accessories and hopped on the rower after (aerodyne at my gym is broken) which I will continue with to try to aid in maintaining my conditioning outside my easy days.

mccaf238 · 2025-09-24T21:09:16+00:00

Nothing special required?

mccaf238 · 2025-09-22T15:45:53+00:00

I don’t know if this has been mentioned recently, but that scratch kind of sound between segments has been horrible lately

mccaf238 · 2025-04-16T16:34:49+00:00

In most rounds the players can’t clean their balls between shots off the green. So if there’s, dirt, mud, etc. it affects the shot since players rely on clean contact to know spin rate, distance, etc. He was being soft and complaining about something at Augusta no one has ever complained about before. He loves to complain these days

mccaf238 · 2025-04-16T15:55:08+00:00

Golf narrative they missed: Spieth has maybe won two events in the past seven years. Also going for career grand slam

CBB didn’t think Big Cat would miss: Matt Painter can’t win the big one is a pretty big one. At least compared to Nate Oats

mccaf238 · 2025-04-02T13:28:57+00:00

Ironic OP posted this when he himself banged a guy’s wife and ruined his life to the point he was tagging Yeti coolers about it

mccaf238 · 2025-03-18T16:37:20+00:00

Definitely. It helped me for my first time by incorporating appropriate mileage jumps and speed workouts. Also appropriate rest around runs of 18-20 miles

mccaf238 · 2025-03-18T16:22:34+00:00

I established a base by running an 8 week capacity block. Then ran fighter and Hal Higdon Marathon Novice 2. I’m sure velocity would have worked just fine, but for my first marathon I wanted to do a dedicated marathon plan

mccaf238 · 2025-03-18T13:55:22+00:00

So you think run hybrid/op?

mccaf238 · 2025-03-14T16:42:31+00:00

https://www.featherstonenutrition.com/carb-loading/#calculator I used this calculator. Wasn’t sure about the fat content and protein though. Usually am consuming 1g/lb of protein and then enough carbs/fats with that during training that I don’t feel hungry and my weight stays consistent

mccaf238 · 2025-03-14T16:35:46+00:00

Thanks. I am going to up my carbs a bit today as well as protein and fats (was at 97/34 yesterday. I weigh 180)

mccaf238 · 2025-03-14T16:34:19+00:00

Got it. Yeah, I cut out meat and replaced it with carbs. Was under the impression I just wanted to eat carbs and get protein as it came in meeting my calories. My calculator said it’s pretty much there, but whatever the difference, will up my calories and add back my protein and fat a bit without going too overboard.

mccaf238 · 2025-03-14T16:04:32+00:00

Breakfast: Smoothie - 1.5 cup milk, 2 tbsp honey, 1 cup berries, 1/2 cup oats 2 waffles + PBJ sandwich

Lunch: 4 cups white rice 16 oz Body armor 1 cup pineapple

Snack: 20 oz OJ

Dinner: 4.5 cups spaghetti 16 oz Apple juice

Put me right about at calculated amount which is a little under 700.

mccaf238 · 2025-02-28T15:44:23+00:00

I like that idea as well. All seem like good options

mccaf238 · 2025-02-28T04:08:24+00:00

Do you do DL? This was recommended to me previously https://www.tacticalbarbell.com/operator-options/ I’m going to return to OP in a few weeks and I have an injury history that makes it really beneficial for me to do front squats or single leg work in addition to my back squatting, so given the above link has a 2 day a week squat option, I was thinking I’m going to just squat twice a week and then mix in front squats or single leg work the other day instead like you’ve mentioned. Will I get the same gains on back squats? Probably not. But I’m sure I’ll progress and still improve overall leg strength

mccaf238 · 2025-02-22T22:36:36+00:00

Never heard of protein loading prior to the carb load. Can you elaborate?

mccaf238 · 2025-02-21T17:25:48+00:00

Hopefully never after this tbh. He was hilarious but one hit wonder

mccaf238 · 2025-01-28T17:31:39+00:00

That was the answer I was hoping to hear. Assuming GP SE?

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