Balaclava
New member
My goals will be two-fold for the next 6 months or so....strength and then size. For the size I'm looking for a gain of about 10-15lbs in quality muscle. This will be my second go around with tactical barbell. Here's the situation. I ran Operator template back in spring:
Bench 200/225
Squats 285/ 330
Deadlift 300/365
(before/after)
Switched back to 531 for several weeks and lost a bit on my maximums, but nothing I can't recover from. Current maximum's post-531:
Bench 210
Squats 305
Deadlift 340
I think it was a volume issue. I respond to hitting my lifts frequently through the week. Regular 531 hitting each lift only once/week is not working as well for me anymore.
Now my two pronged approach - first I want to get my strength back up to my old max's or reasonably close. Then I want to start up with some serious hypertrophy work and pack on the 10-15lbs. This is what my programming will look like:
Phase 1 - STRENGTH
TB Operator - 6 Weeks
Just enough to bring strength back up to previous maximums or close(caloric surplus in full gear and will also start cutting down progressively on cardio)
Phase 2 - HYPERTROPHY
12-16 Weeks
Undecided on programming yet - either 531 BBB, Tactical Barbell MASS template, or something else. People seem to report decent results with BBB, and it's definitely higher volume than regular 531. I used it a few years ago and remember getting results. I'll figure it out as I near the end of my strength phase. I'm open to programming suggestions. I want something compound based...not really into the bro-splits. Plus food will be key here.
My cardio load right now is pretty high, which I'll be cutting down to about 20 minutes of HIIT style work 2-3 times a week. I'll be lifting as per the program 3 x week.
Supps - LOTS of FOOD. Steak, chicken, eggs, whole grains, all the good stuff. I'm also going to add a 20-30gram protein shake with 3 of my meals to make sure. My problem in the past has been not eating enough + frequent cardio.
Creatine mono, BA, and I'm looking for a good pre-workout - open to suggestions.
Stats: 5ft10 / 200lbs give-or-take
I'll be using my current maximums as posted above and the same lifts (squat/deads/bench + extra pull-ups occasionally). Tomorrow will be Day 1.
Bench 200/225
Squats 285/ 330
Deadlift 300/365
(before/after)
Switched back to 531 for several weeks and lost a bit on my maximums, but nothing I can't recover from. Current maximum's post-531:
Bench 210
Squats 305
Deadlift 340
I think it was a volume issue. I respond to hitting my lifts frequently through the week. Regular 531 hitting each lift only once/week is not working as well for me anymore.
Now my two pronged approach - first I want to get my strength back up to my old max's or reasonably close. Then I want to start up with some serious hypertrophy work and pack on the 10-15lbs. This is what my programming will look like:
Phase 1 - STRENGTH
TB Operator - 6 Weeks
Just enough to bring strength back up to previous maximums or close(caloric surplus in full gear and will also start cutting down progressively on cardio)
Phase 2 - HYPERTROPHY
12-16 Weeks
Undecided on programming yet - either 531 BBB, Tactical Barbell MASS template, or something else. People seem to report decent results with BBB, and it's definitely higher volume than regular 531. I used it a few years ago and remember getting results. I'll figure it out as I near the end of my strength phase. I'm open to programming suggestions. I want something compound based...not really into the bro-splits. Plus food will be key here.
My cardio load right now is pretty high, which I'll be cutting down to about 20 minutes of HIIT style work 2-3 times a week. I'll be lifting as per the program 3 x week.
Supps - LOTS of FOOD. Steak, chicken, eggs, whole grains, all the good stuff. I'm also going to add a 20-30gram protein shake with 3 of my meals to make sure. My problem in the past has been not eating enough + frequent cardio.
Creatine mono, BA, and I'm looking for a good pre-workout - open to suggestions.
Stats: 5ft10 / 200lbs give-or-take
I'll be using my current maximums as posted above and the same lifts (squat/deads/bench + extra pull-ups occasionally). Tomorrow will be Day 1.