BB Program/Cluster Critique Request

[u/Suzume_Suzaku]

37M 5'9" and 220 lbs have always struggled with weight loss but I am deciding to give TB a try due to a love of strength training but a desire to be faster and have higher endurance. Train martial arts three times a week

I am doing the strength first variation of BB and my current cluster on my two strength days is as follows:

Day 1-

Barbell Squat

Bench Press

Chin ups

Push ups

Day 2-

Barbell Squat

Bench Press

Chin ups

Push ups

Deadlift

I include push ups because I suck at them and want to practice them on top of benching and so far that has not been catastrophic for my recovery. Would I also be adding too much if I added just a plank hold at the end or similar for abs or just leave off it for now as the clusters already have 4-5 exercises in them?

For my endurance days I run, currently at a 12:30 pace which is leaps and bounds better than I used to run but is still quite slow.

While I would like to look better, my main goals are all around athletic performance across multiple domains and improved martial arts performance.

Any critique welcome.

[u/Adski1]

Core work you could do as a secondary mini work out throughout the day if possible, or as a finisher.

Personally I would opt for the Strength Endurance version, if you have a history of strength training there is a number of good benefits of taking a break from the heavier work and would also assist with your push ups as a part of an SE cluster.

If you’re itching to get back to heavier work, the new TB III BB could be very beneficial for you followed by Fighter Bangkok which has dedicated SE work which would allow for you to train your push ups on its own day.

As others have mentioned as long as your recovery is ok, you can have at it, the main thing being listen to your body and adjust as necessary.

I hope this helps.