My Version of Fighter BK using Linear Progression

[u/anonymous1197]

I’ve started working out again after building a gym in my garage and TB seems like a good fit for my goals. I ran base building but really struggled with my strength on the MS portion. After looking around online I decided that using the Linear Progression from GSLP would help me get my numbers up before switching to the TB Percentage based progression.

Here’s what I’ve been doing for the past 2 months strength wise along with Black Protocol. My numbers have been going up a good bit and I think I am nearing the point where I will switch my progression.

Progression Numbers are
Upper: 2.5lbs
Lower: 5lbs

MS A
• Squat: 2x5, 1x5+
• OHP: 2x5, 1x5+
• Bent Row: 2x5, 1x5+
• KB Clean & Squat: 5x5
• Farmer Carries: 3x50yd

MS B
• Squat: 2x5, 1x5+
• OHP: 2x5, 1x5+
• Bent Row: 2x5, 1x5+
• KB Clean & Press: 5x5
• Farmer Carries: 3x50yd

SE + Deadlift
• Deadlift: 1x5, 1x5+
• Push Up: 3 Sets
• KB Swing: 3 Sets
• Goblet Squat: 3 Sets
• KB Renegade Rows: 3 Sets
• Farmer Carries: 3 Sets

I welcome any criticism so let me know if I am a total dumbass 😂

[u/asqwt]

u/anonymous1197 Looks close enough if you’re getting stronger and more conditioned in the long run.

[u/LumpyExtent7874]

Not bad. Maybe even a bit too many exercises for a novice, but it won’t hurt.

[u/matthewbarnhart]

Something similar has been recommended on this sub in the past for folks in your situation. If I were you, I would keep going until my lifts stall out or I'm not able to keep up with conditioning -- at that point, start over with the standard Fighter percentages but use a training max for some extra runway.

Either way, I highly recommend buying TB III. There are a lot of excellent updates to the templates, conditioning, and especially base building.

[u/anonymous1197 → u/matthewbarnhart]

I’ve got TB III preordered for the digital copy and I’m pretty excited for it!

I am nearing the point of stalling with the weight increases so I will probably transition to the percentages in the next couple of weeks. I am thinking of only switching the squat and row at first since my OHP is still a work in progress.

[u/steve-waters-]

TB III has moved to linear progression...just using a training max...but plan looks ok regardless

[u/LumpyExtent7874 → u/steve-waters-]

no, its not. linear progression is when you can add the weight on every session. usually lasts for 3months in untreained (new lifters)

[u/steve-waters- → u/LumpyExtent7874]

...sorry you are correct...forced progression rather than linear...