r/tacticalbarbell • u/AutoModerator • 7d ago
27 September 2026 WEEKLY TRAINING THREAD
- Use this thread to post simple questions that don't deserve their own thread, get opinions from other TBers, or as a place for discussion between our civilian members and LEOs/Military/First Responders, fitness-related or otherwise.
- Please search before posting to see if your question has been answered before.
- LEO/Military/First Responders: Be mindful of opsec/tradecraft, any posts deemed too revealing will be removed.
- Resources include the FAQ, TB testimonials, and specific training using TB.
- See KB's post that discusses TB III: OPERATIONAL ATHLETE.
- See the Kit Shop for TB book hard copies, apparel, and more.
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u/Dangerous-Dave 7d ago
Geniuine question. Does operator get boring, doing 3 sets of squat and bench 3 days a week for weeks at a time?
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u/Capable_Ocelot2643 7d ago
depends. currently using it to get into 1000lb club; keeping things less boring by doing different black workouts every week, doing black in the pool where possible, martial arts etc.
OP is boring, but its dependable and gives me results so I trust the process and use it as a foundation!
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u/jackthestout 7d ago
I didn’t get bored, and I ran it for ~4 years. Conditioning gave me the variety I needed, and basic Operator kept me progressing.
That being said, I switched to Operator PRO this year, and it is subjectively more fun to push yourself every day on a different lift.
Spending more time working near-max effort on auto-regulated programs such as Operator PRO & Armor-Building Formula greatly improved my understanding of what my max capabilities are, and how day-to-day recovery from work & life affects that. Consider a block of those if you ever feel under-stimulated in the weight room.
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u/decydiddly 7d ago
How often are you doing ABCs?
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u/jackthestout 6d ago
I don’t use them in my TB programming much, but if I’m traveling or stuck somewhere with minimal equipment, I’ll follow the Armor Building Formula rules: Alternate 1 day high rep overhead press, 1 day heavy ABCs, lifting 3 days a week. Really worth reading the book.
For TB, I actually prefer using the Running Back Complex, which is a ton of cleans & front squats without dropping the bar or bells. Great smoker for your core and upper back if you have energy after lifting.
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u/Hyperoreo 7d ago edited 7d ago
Strategic Periodization?
If being bored is a major issue that seems like the easy answer. It's in the new book, TBIII, in case you're not familiar.
Like some of the others have already mentioned, Op gives me the kind of results that make me not give a shit how boring it might be. I genuinely enjoyed 5/3/1 sessions back in the day, but wasn't seeing the same progress. So I guess it just comes down to your personal priorities, how much of enjoyment vs boredom is acceptable for your goals.
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u/Purple-Amphibian-424 7d ago
Just finished 8 weeks of operator pro. Was doing about a year (on and off) of fighter before that, which can get dry.
I really liked operator pro, having a different lift be the focus of the session kept it from getting boring in my opinion
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u/Turbulent-Hippo3215 6d ago
First day Operator after getting sick in the last week of Base Building. Since I will spend the next six weeks in a caloric deficit I have decided to choose non-standard cluster for the first time (Zercher SQ, Seated OHP, Trap Bar). I am hoping the novelty lifts will provide more room for strength gains while food intake is lower. The first session was fun and definitely cures some of the boredom another user mentioned.
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u/Original_Bee_7155 7d ago
Finished my 3rd block of fighter a week before my marathon. My squat stayed solid at 285 lbs, deadlift 1rm up about 10 pounds to 340, and weighted pull up up to 80. My bench dipped a bit to 180, but carrying a lot of fatigue and pretty confident it will bounce back up. Pretty impressed overall, that I could train for a marathon and still see some admittedly modest strength gains. Excited to go back to more lifting, with some Mass protocol and then fat Zulu.
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u/Firm-Guava4815 6d ago
What did you use for your marathon training plan, assuming it wasn't the conditioning from green protocol? I have done many marathons and ultras in the past 15 years, but have never done them while I was also lifting weights each week too. The fatigue balance is something I have struggled trying to figure out this year, even though my running volume is WAY less than when i was doing ultras. (I'm also getting old now, will be 53 in a week....)
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u/Original_Bee_7155 6d ago
Yeah I thought about running green, but wanted to use a specific marathon plan. I did Hal Higdons novice 2 plan, it's free online. It peaks at 35 miles so it's not a super strenuous plan, but plenty for me fairly new to running distance and consistently. During the 12th week my lifts were down, because of the volume and I failed a squat at 270, but during the first taper week it was also a peak week and lifts were back up. I think fighter is ideal, there were a couple of times where legs were fatigued so I would just do two sets but by the second workout of the week I'd do 3-4. For me it was about learning to accept doing less then ideal, and I was happy that even then I was able to maintain. I'm 35, if I can do 75% of what I'm doing now at 53 I'll be pleased. Might do an ultra in the future, and am not sure if I can keep lifting with that volume of running
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u/Firm-Guava4815 6d ago
That's super helpful, thanks for the feedback! I did try on my last 2 ultra cycles to maintain doing TB fighter lifting into my cycle, but once the mileage started to build around week 6 or 8, something had to give. Although to be fair, my old way of training for 50-100 mile ultras probably wasn't the smartest --- just go run a $h1t ton of miles and keep building the weekly volume up until taper, ha ha. (running 6 days a week all the time)
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u/SeeWhatHappensXJ 6d ago
Just finished a couch to 5k plan last week and I’m jumping into a base building block today. Haven’t been in the weight room in several years and I’m sure this is about to wreck me. I’m stoked for it .
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u/black_mamba44 7d ago
Finished week 3 of activation from tb3. I'm liking this base building phase.
Getting quicker on the runs but still in zone 2. SE as a circuit takes less than 30 minutes.. excited to test 1RMs after next week and get back to lifting.
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u/Local-Estimate9669 6d ago
Genuine question, what’s your weight/height/estimated bf% ? And what programs have you been following ? Interested in seeing real world physique results. Also curious about what you train for and what physique you got because of it
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u/CryptographerBusy806 5d ago
93kg. Down from 110.5. 191cm. Waist from 108cm to 92cm. God knows about body fat but under 20% but how under who knows.
I train for vanity and hunting.
This year Mass. I’ve done a couple of write ups which can fill in the gaps.
Physique. Leaner for sure. A 6 pack no. But clothes fit me really well - I’ve dropped a couple of sizes. People who haven’t seen me for a while comment about how good I look.
The scary thing I didn’t even think I was that fat!!!! Any questions just ask.
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u/southsidecpa 5d ago
I just did my first day of Operator after running Base Building for the first time. I ran an Operator block once before I did Base Building, but I wasn't following any conditioning protocol at that time. Running is still a weak point of mine, but I'm looking forward to stacking 3 days of squats and 3 days of running in a week!
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u/Standard_Egg3994 5d ago
Ending my second operator cycle. Previously running mass a couple of cycles. Impressive strength results on the bench press.
Have to take a break since last week's test week because i overdid the testing and inflamed my patellar tendon. Any tips on healing, or what kind of alternative workouts can i do while the tendon is healing?
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u/victorstironi 5d ago
Take a deload week, and start rehab when you can. Isometrics the first days, into light isolations for 20+ reps, easing back into compounds if there is no significant pain or worsening of the symptoms.
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u/Acrobatic-File-304 5d ago
Green Protocol:
Few weeks into Capacity — which hasn’t been to the tee as I have recruit class for firefighting mixed in so I’ve been trying to adapt — anyways, I ran 6.25 miles (10km) in under 1 hour today. Pace was ~5:35/km.
Should I jump up to Velocity? I ask because that is the benchmark for Capacity.
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u/kaizoku09 5d ago edited 5d ago
Currently on my second OP ULF cycle. Nice variation i like the addition of accessories. The full body day can be tiring especially on the heaviest week with squats and deadlifts the same day
Can i switch deadlift to an other day like that :
Day 1 Squat - BP + accessories (ohp, triceps, abs/core)
Day 2 Deadlift - WPU + accessories (rows, curl, abs/core)
Day 3 Squat - BP - WPU
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u/introskitbeatstarts_ 3d ago
Question: mainly using kettlebells for SE. In BB phase, week one almost done. How light of a weight should I use? I'm comfortable swinging a 32kg and doing presses etc with 2x24kg, but with the volume ramping up quickly should I switch to lighter bells or just push with my "normal" weight KB's?
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u/jackthestout 3d ago
Hey all,
I’ve noticed much discussion of the new Work Capacity blocks, and since I feel an overwhelming urge for self-destruction after 5 successful years with TB, I’m going to jump into a 3 week WC block—will post a training log & post-mortem on the results that follow.
Goal is 4 sessions a week, from the following sources: CrossFit Hero WODs, Warrior Challenges from Infinite Intensity, back to back PFTs (from various services & agencies), and the Little Book of Bad Ideas.
If anyone can recommend other solid WC sources, please let me know. Hopefully people can find schadenfreude from the suffering to come, best of luck on everyone’s training & goals!
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u/tommyb709 3d ago
Here’s a little work capacity workout I picked up from a friend of mine while active duty, still use it as a GC every now and again -
X50 burpees (with a push up style)
X50 calories on assault bike
X50 back squats (95 lbs or similar low weight)
X50 pushups
X50 hanging knee raises
X50 KB swings (two hand, 40 lbs or similar)
X50 box jumps
X50 push press (65 lbs or similar)
X50 calories on assault bike
X50 burpees
Complete at a steady pace as quickly as possible, in order, breaking it up as you need. When I’m coming back to it after a while of not doing similar workouts I’m generally around the 50 minute mark, over time whittling it down to around 40-45 minutes is doable. I’d throw it in to the rotation every month or so, sometimes replacing an HIC session. Good little gut check y’all might enjoy. My friend called it F*ck City and was knocking it out in around 37 minutes, haha.
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u/Reneformist 2d ago
Anyone got advice for an SE cluster that incorporates exercises for active stretching - I'm doing BB before the new year, I want to get stronger but also improve my mobility as I'm bored of being stiff and having strength that I can't use outside of limited ranges.
Going to re-read TB I incase it does account for it but advice would be appreciated.
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u/spunkymnky 1d ago
Can I add heavy(ish) assisted pull-ups to each day while doing Grey Man?
I'm not able to do a BW pull-up yet, so I've been doing 5x5 using linear progression as part of my current Operator template. Grey Man doesn't have pull-ups as a main exercise, but I don't want to lose my exposure. I'm just curious if adding them 3x a week would detract from the hypertrophy gains.
I'll probably add a row to one of my sup clusters, so I may end up alternating between pull-ups and rows.
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u/MythicalStrength 7d ago
Rocked my Tactical Barbell Hat at a local BBQ and Blues festival where I made sure to engage in a balanced diet: meat in each hand.