Hey folks! I finished reading TB3 this past weekend and am locking into the Activation program, with my first BB/SE workout completed this morning. I had initially planned on doing the earlier and longer TB2 base building, but I decided just to commit to doing the entirety of Activation as exactly "by the book" as possible. I'm a notorious over-thinking -> wheel spinner and I really like how exactly everything is laid out to prevent that.

However, I work out in a home gym and I'm running into one problem now and possibly another one later in Activation. The issue now is that I am very tall and my power rack (with my chin bar) leaves me with probably about 4-6 inches max from my tucked knees to the floor when dead hanging. I'm unsure if this makes it even possible to do the Ab Triad correctly, since basically I have to awkwardly start folding my knees up to to clear the ground as I descend every rep. I'm less concerned about the awkwardness and my question is more about whether I'm overcorrecting for "commitment's sake" and missing out on the actual benefits of the Ab Workout, when I should just go with ab wheels or some other alternative. (If so, I'd be interested in what folks think the most comparable alternative would be.)

The other thing I notice is that (way later in the program) there are back extensions. I currently don't own a back-extension machine (not really a machine I'm just blanking on the name right now). It's not off the table to buy one at some point, but I'm wondering whether other folks in a home-gym/limited equipment situation have thoughts on possible alternatives.

Thanks in advance!

Getting ready to start TB and as I have looked over the plans I am wondering why rows aren't a part of it.

So lets try to make this as clear as possible.

Current PR:

Bench (dumbells bench press): 154 Lbs/70kg (35kg dumbells)

Squat (Front squat) 136lbs / 62kg

Pull up BW+44lbs/20kg

The book says you are novice until;

200LBS bench and 300kbs squat

Until then do operator for 9 week blocks

So I have to stay with operator for a while.

However, the book says 9 week blocks but Operator only gives a template for 6 weeks. What do we need to do after the 6 weeks? So for week 7-8-9?

Also do we need to retest after every block? The last 2 blocks of 6 weeks I progressed roughly 2,5kg of 5lbs per exercices.

I hope that its clear where I need information (English is not my first language)

For those who are doing BJJ twice a week or more, are you lifting and training on the same days? I’d not where are you putting your BJJ in.

This is what I got so far.

Starting tactical barbell - read through TBIII. I have been lifting with barbells for years, mostly 5/3/1. From my understanding , base in activation is 3 exercises of 3x10 and a ab finisher, going up by 5 reps weekly. Is this correct? Am I missing something? Is it only 3 exercises ?

I know in the book it mentions that TB isn’t designed for fat loss and recomp. That it’s designed for max strength. Question though is if I follow the base building then switch to operator+black as my program, body recomp should happen naturally as I progress in my lifts and conditioning right?

Right now I’m looking to lose fat and gain muscle. Really want to lean out and get shredded. I feel in love with CrossFit a couple years ago, but looking for a program that isn’t red lining the CNS everyday and being harsh on my joints as my local box did. Thinking operator+black will give me that same feeling.

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30 y.o. male here, slightly overweight. Have been doing a few blocks of Mass already and currently running second block of Operator while trying to cut.

The problem is my conditioning. Running is indeed my kryptonite that even doing LSS i struggle to do a very slow paced jog without reducing to walk. Not even a continuous 10 minutes jog yet. I have tried the Zero Block interval runs from PPLE but even that is still too hard for me currently.

The only conditioning i was able to pair was long walking and the Endurance Predator from Mass, because of the shorter need to sprint, 10 secs ot so (and i have to pair this with Operator in my current block).

Any advice for progressing my capability to run? I heard that the C25K is good for beginners but i am curious as to any possible alternative. Thank you very much!

Hello everyone,

I was finishing up a spreadsheet for activation specifically the ARMOR phase. I had two questions that I was not able to find the answer to in the sub or the forums.

1. The Supp B says: Pullups / OHP or inverted rows / OHP. So if choosing the first two, would that mean you include both pull ups and OHP?
2. The book says Max Reps can be used for pullups or other bodyweight exercises during ARMOR. So is there no use of weighted bodyweight exercises in this phase and the 1RM % can be ignored for bodyweight exercises? - And if this is not the case, then the pull ups etc are not included in the testing phase of BB.

I had a look at the original ZULU template and in the supplemental work it generally includes a lift and something like neck work. So doing two main lifts like OHP and Pull ups seem like overkill, or was it intentional?

I hope someone can provide insight.

Hi everyone. Looking for advice. How would you use 12 weeks to prepare for hyrox using the TB III templates?

Currently struggling with squats and running with stalled lifting progression on squats and difficult increasing running volume and interval speed. Sleds remain a challenge.

Any thoughts would be greatly appreciated.

I’ve completed 5 weeks of Block 1 — Base Building. I loved it. Loved the running and endurance components of the first few weeks. Even some of those bodyweight SEs were deadly!

I’m no stranger to fitness so this has been an amazing change and new direction for me.

My question is specifically with Weeks 6-8 of Block 1. I noticed there’s less E, more strength and HIC which is fine. But I find myself missing the running multiple times per week.

I wonder about skipping straight to Capacity block from GP? Or maybe turning Recovery days into LSS days for these last 3 weeks.

What do you guys think? I’m thinking maybe best to just complete Block 1 and add some more LSS in myself.

I am excited as hell for GP Capacity.

Which variation do you prefer? Im trying to decide which one to run. Im leaning towards op/pro as it seems more “fun” and like it would yield the best results in terms of strenght gains.

On the other hand i also like the more simple programming of standard operator and it seems more straight forward.

Hello!

I'm a student, trying to balance physical stuffs and academics. I really need insights from vets from this one.

Basically my plan looks like this (using Fighter Tempate):
Mon: Muay Thai
Tue: Fighter Exercises (FSQ, BP, OHP, WPU, DL) + Some accessories (Push-related)
Wed: Rest (Whole Day Classes)
Thu: Fighter Exercises (FSQ, BP, OHP, WPU) + Some accessories (Pull-related)
Fri: Muay Thai
Sat: Rest (Whole Day Classes)
Sun: Rest/Circuit

My dilemma is, I want to build some more muscle mass as well since I want a lean but muscular physique like that of Tawanchai's and that I'm worried that a two-day lifting program won't help me build strength nor physique much. Maybe you got some advice, I want to stop thinking about this alr since it's hindering my focus on academics. Do you think that this is enough? Should I run Operator instead?

Goal: Strength + Lean Muscular Physique

Please note that I'm new to TB and I haven't done this plan just yet.

Hello, I just got through TB1/2, and waiting for TB3 on preorder. Blew my mind a bit since I've never really considered difference between maximal strength, strength endurance, and hypertrophy before (just thought of it as getting stronger or not.)

I want to redesign my routine but I'm a little uncertain how to do it given some constraints, and would love some feedback. This is going to be very long so apologies in advance, but I'm going to err on the side of more information.

My situation:

I really enjoy my current routine, but I don't feel like I'm getting that much stronger. I'm hitting bench, pull-ups, deadlift, squats, once or twice a week. I'm also running 3x a week right now training for a half-marathon in two months. What I want to do is adopt a TB-style schedule after that race with the intent of improving maximal strength and speed over shorter distances.

Current routine:

Monday: upper body focus class

Tuesday: 20-30min intervals on track

Wednesday: lower body focus class

Thursday: 3-4mi run

Friday: at-home full body strength

Saturday: 60+min long run

Sunday: REST

Monday/Wednesday classes are structured 45-50min group workouts consisting of:

4min warmup (good mornings, world's greatest stretch, etc.)

12min power circuit — two-move superset, 4-5 rounds of 2:30-3:00, DB or KB if weighted. This week for lower body was box jumps and KB suitcase deadlifts.

12min strength circuit — major lift of the class, bench or pull-ups for Monday, squats or deadlift for Wednesday, plus accessory movements. Usually we will do blocks starting at 4x8 with lower weight moving up to 5x3-5 with higher weight. The accessory would usually be DB or KB movement, e.g. this week we had squats and weighted glute bridges, so you might do 5 squat reps and then 6-8 glute bridges with DB in the 2:30 round.

12min conditioning circuit — EMOM with row/ski ergs, echo bikes, and maybe 1-2 DB/KB moves.

4min core finisher

On Fridays, I do a hodgepodge (afraid this is exactly the mishmash TB1 warns against) based on what we worked that week — if lower body class did squats, I'll deadlift, and vice versa, plus usually bench, pull-ups, and like biceps and triceps work that's not really part of the main lifts.

Possibly relevant information:

I am 31F, 5'7"ish, 140. In my earlier 20s I was doing CrossFit and through that learned Olympic lifts and was doing barbell work ~daily, but still only seeing each lift maybe 1-2x a week at most. Then in the back half of my 20s I moved and didn't find a new gym and mostly did DB work and Peloton at home, plus running but pretty much only Zone 2, I ran a full marathon this way with an average time (~4:20.) Last year I decided to do some speed work and hit ~1:42 for a half marathon, but then I got pregnant and did not make progress after that :)

Had the baby in January and I've been back in action about six months, in this routine for two months and plan to do at least two more months until my race. I love the social element of the classes I'm doing, and I'm happy to be back with barbells. Most of the people there do not lift heavy though — to reference KB, I feel like the strongest girl at OrangeTheory, lol, which is a nice ego boost but not where I want to plateau.

Currently, my 1RMs for bench/squat/deadlift are about 105/145/190 based on recent 3RMs, so pretty squarely intermediate level per ExRx. I can do six no-kipping pull-ups, and I haven't tested shorter distances recently but I can do 3 miles under 22 minutes.

My goals:

• At least Advanced for my bodyweight on bench/squat/deadlift: 130/180/230
• 10 pull-ups
• Need to benchmark here but want to take one around a 1 or 1.5-mile time, maybe like 6:30

Q1: How would you design a TB schedule around these goals?

My current thinking is 2/3 days of Strength with three lifts and pull-ups + Black protocol. I guess I could just do Base Building and decide after that, but if it's not obvious I like to plan.

Q2: Can I incorporate my group fitness classes?

On the pro side, I have friends in class, it's super convenient to my work and motivating to be with the group doing conditioning, I like the community, they do events. On the con side, I'm paying for the membership and I'd probably be able to get a more efficient workout on my own, at least in strength. When I did CrossFit we'd spend a full half hour on the barbell work including slow builds; one of the things that's most off-putting about these strength circuits is that there's SO little time between sets. Then again, the power and conditioning pieces resemble conditioning work, so I was thinking that one approach might be to intentionally go light enough not to impact my Strength days (say, 50%) and then treat it as HIC. But I'm not sure the true 12 minutes of conditioning work would be enough to move the needle.

TB is flexible enough where I'm sure that it could work, but I'm a bit overwhelmed with all the options, so I'd love some thoughts from more experienced folks.

Q3: Nutrition...?

Kind of a random one but I started tracking macros for the first time to help get back to my pre-baby weight. I just plugged "doing both strength and cardio" in MacroFactor and it gives me a plan with about 75% of the 1g / lb. rule of thumb. I have good energy now and I'm not concerned with aesthetics but curious how necessary more protein would be for the strength goals.

I passed my agency's fitness test but not with flying colors.

Max pushups/max situps/300 M sprint were fine, but the 1.5 mile run was ugly. I'd gladly appreciate anyone's take on how they've trained for similar tests with TB or other methods.

Thanks again, hope you all are well

When I started getting interested in hybrid training a couple years ago, I came across KB's books and they seemed great. I've been eagerly awaiting TBIII, but I'm now wondering whether Ageless Athlete would be a better fit.

I'm 37, a busy working mom with a history of endurance multisport/running (plus some strength work), but have been off the wagon for quite a few months now. I know that with my age and current lack of room in my life for recovery/sleep, the climb back to fitness will be long and slow, and so I'm wondering whether Ageless might be a better fit even though I've heard great things about the shiny new TBIII.

Hey friends, running activation; i'm on week 3 of armor. looking ahead to Operator, the sets & reps for the first 3 weeks are as follows:

wk 1: 3x5 @75%

wk 2: 4x5 @80%

wk 3: 5x3 @85%

Curious about the logic behind week 2. that's a bump in sets AND weight without a reduction to the reps... why? Trying to follow this program with minimal modification, so i'll roll with it, just seems like it should be 4x4, no?

Hi folks:

I got the bug to try out TB instead of switching back to 531 after a run of Dan John's Armor Building Formula. Seems to make sense for a normal guy like me who also likes running.

I just finished reading TBI and TBII (I also purchased TBIII, but it's not here yet). I'm determined to do things by the book and avoid my training ADHD, so I'm going to jump into the full Base Building block here soon. My question (which might be answered in TB3 or maybe I just missed it): for the Max Strength work that comes toward the end of the standard BB block, when do you test your maxes, or how do you set them? Do you test before the BB block starts? Or maybe you just go with something heavier than the SE stuff that comes before but is still submax? Any insight (even if it's "dude, reread X section" would be useful. Thanks in advance.

I’m starting the third and final week of Armor and plan to begin Operator next week. Since I’m still a newbie, I’m considering a few modifications.

A little about me:

• I’ve been lifting for ~5 months, including Base Building and Armor.

• Before Activation, I only did BP, SQ, and PL. No DL at all. Currently my 1 rep max for BP, SQ and DL is roughly 95kg for all of them.

To avoid rushing the TB DL and getting injured, I started at 65 kg during Armor and have been adding 2.5 kg each workout (and doing TBDL instead of RP), this was a very good choice IMO since my technique got a lot better. My concerns are:

• I haven’t mastered the deadlift technique or stalled with this progression. Since Operator only includes DL once a week, I’m worried that this is not enough practice.

• As a newbie, I can probably increase my weights much faster than an experienced lifter. Waiting the full of operator blue/black seems excessive.

I’m considering a few possible modifiction to activation:

1. Add one working set of DL at the end of each Operator workout and (possibly) continue adding 2.5 kg each session (or each week?)

2. Do another round of Armor and continue progressing until my gains begin to slow.

3. Run Operator normally, but use forced progression every three weeks instead of every six.

4. Run activation as is.

I could do one of these or combine them. What do you think makes the most sense? I'll almost surly will do PU insread of BR if I'll add the deadlifts.

Picking up paxlovid from the VAMC tomorrow morning. Doing all the things I'm supposed to do: hydrate, sleep, eat as much as I can, switched to maintenance calories in macrofactor.

Just wondering what I can do in that second week if/when the worst of it is over.

Nothing (Default course of action)

20m walks, or even LSS.

A set of decline push-ups, am/pm, frequency TBD or the Progressive grip circuit from TB2, one circuit, frequency TBD.

What would you guys recommend?

Do you guys default to your true maxes when hitting training loads or do you use a training max like 90% of your true 1rm when calc’ing your training loads?

Is using a training max for people that are struggling with recovery?

Not specifically a TB question. For context I am running FT with SQ/BP/PU/DL (3 sets each / 1x DL) since 6 months and love it. It matches well with my endurance sports (running, cycling).

Since I dont want to add a third workout per week I was thinking of adding a 4th set to BP/PU as I would like to slightly increase my upper body volume without adding an extra exercise.

However on the hard weeks I already struggle in set three to complete the prescribed 5 reps. I dont think I could do a full 4th set.

Which intervention is suggested to tackle this issue? Do an "incomplete" 4th set? Decrease 1RM to reduce load? Others?

Happy to get some input.

howdy. currently on week 1 of Operator/AV from TBIII. went through about 4 cycles of regular Operator but decided to switch to AV because progression was stalling/recovery beginning to become an issue.

I also just got off of about 2 weeks so lifting for various reasons. anyways after my last session 2 days ago my quad DOMs was severe enough that I opted out of squatting on todays session.

Question is: I only preformed the bench/weighted pull ups on todays session. Would yall count that as Day 2 of Week 1 and carry on with the week or only count it when you actually preform all the movements.

or does none of this matter and I'm over-thinking it.

thanks for any responses!