Drips sculpt stone

For endurance you need to shorten your rest but maintain your pace across intervals. Then increase that pace.
 
[23/12/16]

Deadlift
70x5, 100x5, 120x5
140x3, 160x3
180x7 [REP PB]
160x3, 120x3

supersetted with bench - 80x5, 100x3, 110xF, 110x1=PB

Zercher Squat [From floor]
70x5, 100x5
120x3, 140x3
160x2
120x3

supersetted with OHP from floor up to 60kg

For endurance you need to shorten your rest but maintain your pace across intervals. Then increase that pace.

Cheers m8. In Tactical Barbell he specifies to rest fully in between efforts for the 600m resets, but for the other stuff straddling aerobic/anaerobic exercise that principle does apply.
 
[24/12/16]

Tactical Barbell II #2 - Fast 5km Tempo Run
23:30
 
[26/12/16]

Back squat [paused]
60x5x5
80x5x2
100x3x3

Pallof Press
21x15x3

Hip Thrust
100x8
140x8
170x8x2

Weighted Pulll-ups
xwhatever

First time back squatting in ~3 years, and probably about as much as I've ever had on the bar. Very slow, & paused at the bottom until I'd found my back in a good position for the concentric phase. Easy and pain free which is exciting! I'm gonna lower the zercher volume (I could never completely ditch; I love her too much) & slowly build these up.
 
[27/12/16]

Tactical Barbell II #3 - 600M Resets

Max effort, 5 mins rest x3

1:57, 2:04, 2:05

Much, much better. I was able to get a fair bit further down the track before hitting the wall, & it was cool/overcast which helped a lot too.
 
[28/12/16]

Run 35 mins, Bike 10 mins

So that marks the end of the Tactical Barbell base building phase. I really, really liked the program. I was able to build some semblance of a gas tank while still gaining strength with only 3, sometimes 2 lifting sessions a week. I'll probably kick on with something close to the Operator variant.
 
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