u/Rxbsi

Hey everyone,

I’m currently trying to build my own Excel sheet to track my workouts while running a Grey Man block.

Tracking the main compound lifts is pretty straightforward since I can just enter the prescribed percentages, reps, and weights.

What I’m struggling with is how to properly track the rest of the program.

How do you properly track isolation work?
And how do you track the running/conditioning part? Distance, time, pace, heart rate, etc.?

I’m not very good with Excel, so I’m kind of overthinking how to structure everything.

The spreadsheet from LiftingVault gave me some ideas, and I copied/adapted the entry sheet with the percentage calculations. But it mainly gives you the prescribed weights for the main lifts and doesn’t really include a good way to track running or accessory work.

I’d appreciate any suggestions, examples, or spreadsheet ideas from people who track both lifting and running in the same sheet.

Hey everyone,

I started Tactical Barbell with Activation, but unfortunately I haven’t been able to train properly for almost two weeks because I was sick. I’ve only managed some occasional easy running and similar light work.

In about two weeks, I’ll be moving into the police training academy, where I’ll be staying during the week for the next 2.5 years.

At the moment, I don’t even know what the gym situation there will be like or whether I’ll have access to one at all. I also want to give myself some time to settle in, get used to the schedule, and actually get to know the people I’ll be living and training with instead of disappearing to an off-site gym every evening after duty.

Because of that, I’m considering restarting Activation and running Base with a bodyweight cluster that I can do at the calisthenics park, which I know for sure is available at the academy.

That would keep the strength work simple and flexible while I get a better idea of how demanding the academy itself is.
From what I know, there will already be a significant amount of physical training during the week, so I’d rather see how my recovery handles that before adding something like a Zulu cluster on top of it.

I’d probably keep the LSS volume a little higher, assuming recovery allows for it, since running will obviously be pretty relevant for the academy anyway and I am used to running more than 30min.

Does restarting Activation this way and using a bodyweight cluster during Base sound like a reasonable approach?

The "Cyborgs only" part is holding back. Hurts my ego lmao

Would appreciate any thoughts.

I’ve been struggling with LSS lately.
I honestly hate running that slowly, and it feels like I physically can’t run any slower than about an 8:30 min/km pace. The frustrating part is that my heart rate is still too high, even at that speed.
Right now I’m on vacation, where it’s around 90°F, which is about 20°F warmer than where I live. I know that the heat can significantly increase heart rate, so I’m trying to keep that in mind.

However, even back home, I feel like my LSS pace and heart rate aren’t improving.
I still struggle to keep my heart rate below 150 bpm, even when running as slowly as possible. It’s frustrating because I feel like I’m putting in the effort, but my aerobic pace doesn’t seem to get any better.

And I really need it due to the fact that I am in LE.

I’m currently running Base with the Activation template and finished the 3x20 sessions last week. This week I got sick, but I should be good to train again tomorrow.

The timing isn’t great because I’m leaving for a two-week vacation on Sunday.
I won’t have access to a gym, but I can still go for runs and do bodyweight workouts.

Another factor is the weather. It’s currently around 60–68°F where I live, but where I’m going it’ll be around 86–104°F, so I expect that to affect my running as well.

I would normally be starting the next template next week, so I’m wondering what the best approach would be.

I’d love to hear what you guys think.

Hi everyone,

I’m currently in police training, and in about 2.5 years I’ll have a selection process for a specialized unit.

For that selection, running performance will be important. A 5 km time under 20 minutes would be ideal, but I also need to maintain solid strength and general robustness. So I don’t want to become “just a runner”; I still need to be strong, durable, and well-rounded.

I’m currently trying to understand whether I should focus more on Base Building or Capacity.

From my understanding, Base Building is more for people who don’t have a very specific goal yet and mainly want to maintain or improve general fitness. Capacity, on the other hand, seems more suitable for people who already know exactly what they are training for.

Since I do have a clear long-term goal, selection in around 2.5 years, with a strong emphasis on running but still requiring solid strength, I’m wondering which approach would make more sense for me.

Would you recommend starting with Base Building or with Capacity?
What would you recommend after that? I was thinking of going with Velocity due to the fact that my running is much worse than my strength.

Thanks!

https://tacticalbarbell.com/forum/viewtopic.php?f=3&t=1619

"The TBIII release has been delayed. We're looking at mid June now - maybe a week later maybe a week earlier. Mainly for technical work & cover design; formatting for readability across different devices/sizing the tables etc. TBIII will be available in hardcover as well as regular soft/print."