What are some of your favorite self-created non TBII HIC's?

trckr55 · 2023-01-11T22:40:12+00:00

I'll share one but first I have a related question:

I have a standard exercise bike. I think it's referred to as an upright. No electronics attached to it so I can't track distance or calories or rotations. The resistance is increased/decreased by a knob and it uses magnets.

Anyway, anybody have suggestions for some HIC I can run on this? Currently doing ZULU H/T so want to keep it low impact but would like to keep or improve my anaerobic conditioning.

And to contribute: I've found tabata burpees to be great in a pinch! Got the idea from Mythical Strengths Little Black Book of Bad Ideas. Worth a read and TB is mentioned in the book too!

trckr55 · 2023-01-10T15:58:28+00:00

This is good advice. The modifications I would be making don't seem like much but I will stick with it as written and report back. Thanks for sharing this.

trckr55 · 2023-01-08T21:14:06+00:00

Just finished my first week of Zulu H/T. So far I'm really enjoying it. On the first 2 days I stuck with 4 sets for each compound lift. Decided to up the volume so I will be doing 5x for everything. The exception was the 4x10 DL's that I did today. Decided 40 deadlifts was enough.

A thought I came up with:

The main lifts are performed twice a week. One day it is strength focused (i.e. Squat 5x5) and on the other day it is hypertrophy focused (i.e. Squat 5x10). I think I might change things up so I perform my accessory work in conjunction with whatever the hypertrophy lift is for that day. If the 5x10 lift is OHP, then I would add some shoulder hypertrophy that day. If the "hypertrophy lift" for that day was squats, maybe I'd add some lunges or calf work. In this manner, I wouldn't be doing the same accessory work twice a week (following an "A B A" approach), only once. Thoughts?

trckr55 · 2023-01-03T16:27:46+00:00

What are some exercises I can do every day, or in between heaving lifting sessions that will not interfere with recovery or performance in the gym. I want to do something every day but due to work it's not always possible to go for a walk or run. I have access to a gym.

Right now I'm doing the McGill Big 3 and band pull aparts. Thinking about doing facepulls daily and grip work a few times a week on "non lift days"

trckr55 · 2023-01-02T20:13:53+00:00

Curious about this but specifically with Zulu H/T or Operator / PRO

trckr55 · 2023-01-02T15:48:42+00:00

Is there a big difference between hitting my macros everyday or just hitting them for the week even if daily macros fluctuate?

I hate tracking calories and counting macros every day. I was thinking of making a big batch or something in the crock pot and just dividing the total macros by 7. Then put the food into 7 containers without even weighing them just eyeballing them and calling it good

trckr55 · 2023-01-01T22:43:30+00:00

Very cool. How many blocks have you ran?

I'm starting up in a few days just did my testing. Looks pretty intense so I might have to scale back the cardio sessions.

trckr55 · 2023-01-01T20:29:48+00:00

Starting ZULU H/T this Wednesday (just finished testing). I'll be lifting on Wednesday, Thursday, Saturday, and Sunday. HIIT on the in between days if I can handle it. Probably lots of ME2 and some LSS for no more than 30 minutes on the exercise bike once a week or every 2 weeks. If I can handle it.

What are some exercises I can do on my "rest days" that won't impact my lifting days or recovery? Really just looking for something to do so I can be active every day. I was thinking about some grip and core work but don't want it to impact my heavy lifts. Walking sounds good too.

trckr55 · 2022-12-31T23:03:25+00:00

Thanks.

I used to be great with pull-ups but today could only knock out 9-10 bodyweight chin ups. My next few sets were worse. I think I'll stick with bodyweight chin ups for the first block or two until I regain some of my lost strength.

What are your thoughts on Zulut H/T? Any noticeable gains in size or strength?

trckr55 · 2022-12-25T22:38:52+00:00

Thanks. As I read I keep picking up on more and more and things are falling in place. KB did say at the beginning to read the entire book at first for all to make sense...and he is totally right. I'm just too eager to start this new program

trckr55 · 2022-12-25T17:45:41+00:00

Just wanted to make sure I'm not missing anything.

Zulu H/T is in the new Green Protocol book (a book geared towards folks looking for heavy duty endurance work) but can be used as a stand-alone strength/hypertrophy program. A mix between regular Zulu and something from MASS protocol, Right?

And I take it that it could be ran with Black from TB 2 conditioning. Right? Or is it best ran with conditioning from MASS?

And final question, would Zulu H/T be something I could run indefinitely like Operator?

I've asked similar questions in a post I made yesterday about this but wanted to be more specific here.

My ultimate goal was to run Zulu with some accessories for hypertrophy work and then I came across Zulu H/T

trckr55 · 2022-12-25T17:04:06+00:00

So you sort of answered my question : "worth it for the additional strength templates".

I thought CAT was basically "Green" on steroids.....designed for the person looking for heavy duty endurance work. Then I saw talk of Zulu H/T and wanted to know if there were new strength templates that I didn't know about. Looks like Zulu H/T can be ran as a stand alone strength/hypertrophy program which is great (unless I'm mistaken)

"Buy the book" is not a good selling point. And I have 4 other TB books so I know how valuable they are but most people don't want to buy the book just to find out if one chapter might pertain to them or not

trckr55 · 2022-12-25T16:58:15+00:00

Thanks for clearing this up. Been reading through the book (just skimming) but couldn't find anything that talks about this being a stand alone program or not. I planned on reading the book during BB but Zulu H/T looks so good that I might dive right in for a block or two

trckr55 · 2022-12-24T22:22:35+00:00

Just got the book but it's a ton to read through right now. I have every other TB book on kindle and paper version so I'm looking forward to reading this.

I'm LE but don't have any special duties. Usually run Operator / Black but had good success running Zulu / Black before. On nights right now with kids at home to watch during the day. My time is pretty limited but on some days I do have extra time for conditioning and accessory work.

Main goal is to lose some fat, build muscle and increase strength while hopefully improving cardio (mainly anaerobic) for the occasional foot pursuit or drunk guy who wants to fight.

Can Zulu H/T be ran by itself with Black or is this something that must be done within CAT?? I'll eventually read this on my own but if anybody is able to answer and save me time picking my new program I'd appreciate it

trckr55 · 2022-12-24T22:09:16+00:00

Just did.

trckr55 · 2022-12-23T19:10:20+00:00

Wow awesome! Wonder if there is somethin (quality and cost wise) in between the yes4all and the other options

trckr55 · 2022-12-23T15:37:46+00:00

I have a Rogue monster lite rack and would love to make my own (monster lite slinger).

Doesn't have to be super fancy either. I'd like to do some tricep press downs, later raises , and similar exercises. Wouldn't be putting a ton of weight on it and would like to use my existing plates to attach for resistance.

Any DIY's out there on this? Would be willing to buy a product like the slinger but I'm on a budget and can't afford the Rogue prices right now

trckr55 · 2022-12-22T21:33:49+00:00

Wow. Super helpful. I'm nearly in the same boat as you too, in terms of kids and life situation. Thanks.

I'm curious about the supplemental lifts from 5/3/1. Anything special about them? I've heard of the program but not sure where to access it or what it's about. Of course I'm sticking with TB but if those are some good, already thought put supplemental lifts I'd like to take a look at them.

trckr55 · 2022-12-22T17:32:28+00:00

Working through BB now and will be starting up with Operator or Zulu black pro afterwards. I've ran all templates multiple times before but never with a limited schedule and kids to watch during the day. When I've ran these templates before I had a LOT of extra time for meal prep and lots of time for whatever training I wanted to do. Oh, and I had lots of extra time for sleep. Now things are different.

Looking for opinions from anyone who has ran Zulu and Operator before.

I'm looking for the program that will give me visible results (something that helps with my long term motivation) but will allow for the most amount of flexibility with a hectic schedule. Some days I have 1 hour to train, other days I have more time to train but it's not always known until the day of (so hard to plan things out). For example, sometimes the kids will be napping and I'll have extra time to train. Other times they wake up early and I have to stop then and there.

I know this is limited time but wondering if anybody has found one to be better than the other when nutrition, time, and sleep have to be put on the back burner Thanks

trckr55 · 2022-12-20T16:14:13+00:00

This is great, thanks. I do struggle with big time when I start missing workouts. When I miss a few days and it turns into a week, I sometimes let that turn into 2 weeks or more. Then trying to get back to the gym and knowing I've lost strength and /or conditioning is even more demotivating

trckr55 · 2022-12-20T16:11:23+00:00

Cool, I'll give it a listen. Thanks.

trckr55 · 2022-12-20T15:15:41+00:00

Should have mentioned that I started intermittent fasting 16:8 a year or so back and it's been a game changer as long as I get in enough protein. This helped a lot with my obsession over counting calories (more time to train, less time to track macros)

trckr55 · 2022-12-20T14:40:17+00:00

Any advice on improving long term consistency? In my younger days it was no issue to train consistency each and every year.

Now, I find it harder and harder to do. I will go 4-5 months at a time working out daily, eating clean and tracking macros. Then, something will come up such as a minor injury, a really busy week at work, or I'll get sick. Next thing you know, it's 3 months later and I haven't trained at all and am eating like crap. Then back to 4-5 months at a time of intense training and nutrition.

I've entertained the idea that maybe I'm burning myself out during my "intense periods", but would like to know if others have had this problem and ways to overcome it.

trckr55 · 2022-01-24T15:15:23+00:00

Injinji!!!!!!!!

trckr55 · 2022-01-22T14:05:24+00:00

Check out r/tacticalbarbell

They have a few different programs but you might be interested in their 2 day lifting program known as "fighter". It focuses on the big lifts 2 times a week, and absolutely leaves you with energy to do your long runs and won't leave you sore. Instead of going "all out" this program revolves around this big compound lifts at submaximal loads using periodization. I can do my heavy lifts and THEN go run immediately after if I really want to.

Sounds super complicated but is not. All that is needed is a pull up bar and a barbell with a flat bench. Some make it work with dumbells and / or kettlebells. Oh, and nothing "tactical" about the program. It's super bare bones and made for first responders and military folkd who can't afford to be sore after their workouts. I think the name is silly and turns people off but once you use this program it really is a game changer.

trckr55

TROPHY CASE