Tactical Barbell "cluster" advice - deads twice a week?

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Tug

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I'm looking to start the tactical barbell "fighter" template with the following standard cluster twice a week:

bench
squat
deadlifts

In essence, this is a 5x5 at 80% of 1RM for 2 weeks, followed by 1 week of 3x3 of 80% 1RM

I would prefer pull ups instead of deads, but I can't do a single decent full-ROM pull-up, let alone weighted. I figured that as I am a bit of a newbie with lifting, deadlifting twice a week may be okay while the weight is low and the gains are high. Then after the first 3 month block is over, I will try swapping deads for pull ups.

Does deadlifting twice a week sound advisable while training MT 4 times a week (total 6 hours), and while being a relative beginner to lifting?

I am especially concerned with CNS fatigue, as I've had it twice recently and hate it.
 
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If you are a newbie to lifting, deadlifting twice a week shouldn't be a problem in my experience..
You probably aren't using enough of you strength potential right now to fry you CNS doing deads twice a week.

How do you increase the weights on this program though ?
Seems like a linear progression, so I suppose you up them each time you are able to complete all your reps ??
 
Tug said:
I'm looking to start the tactical barbell "fighter" template with the following standard cluster twice a week:

bench
squat
deadlifts

In essence, this is a 5x5 at 80% of 1RM for 2 weeks, followed by 1 week of 3x3 of 80% 1RM

I would prefer pull ups instead of deads, but I can't do a single decent full-ROM pull-up, let alone weighted. I figured that as I am a bit of a newbie with lifting, deadlifting twice a week may be okay while the weight is low and the gains are high. Then after the first 3 month block is over, I will try swapping deads for pull ups.

Does deadlifting twice a week sound advisable while training MT 4 times a week (total 6 hours), and while being a relative beginner to lifting?

I am especially concerned with CNS fatigue, as I've had it twice recently and hate it.
Click to expand...

Deds are a meat and potatos exercise for anyone much less a "fighter" that has to be able to generate large amounts of force in short bursts from the hips and glutes.

While I do have some experience in intensive lifting, I
 
Thanks for the replies guys. Glad to know I'm not being completely unrealistic.

I think for the meantime I will stick with the suggested programme (5x5), mainly because I expect the starting weights will be low, and I will likely be able to add some element of focusing on speed and technique once I get familiar.

Regarding adding weight... the book suggests to find your 1RM (by extrapolating from your 3-5RM), and going at 80% for 12 weeks - nothing added during that time. After that point, you find your 1RM again and repeat the same process. Or you can extend/shorten this period depending on how you are performing. (So presumably in the last few weeks of a 12 week block, you can focus on speed and technique at a familar, and hopefully by that point, easy weight)

I think this element makes it seem safe and achievable in the long term and shouldn't compromise training, but definitely not what I'm used to reading with other LP programmes.

Agree on the pull ups. I have a bar at home, and I think someone suggested to practice one every single time you go under it, until you can do at least 1 with full-ROM. Will have to try it.
 
Should be fine. But the TBB order of the cluster is

Squats
bench
deads.
 
Ahh thanks, I didn't realise the order matters. Will make sure I follow it.
 
Tug said:
Ahh thanks, I didn't realise the order matters. Will make sure I follow it.
Click to expand...
It's just because Squats and Deads will fatigue similar muscles. Makes sense to break them up with bench.

If you are an absolute beginner I would run SS for a while first, however. Then switch to weekly progression of TBB.

I am running the heavy cluster for maintenance whilst cutting bodyweight at the moment.

Squats
Bench
Deadlift
Chin-ups
 
I had previously started SS back last year before an injury (not gym related). Only a few months, but enough to learn a semblance of good form on the lifts (except I subbed power cleans for rows). I dunno, I think adding weight that frequently could be problematic, as well as 3 sessions per week.
 
For sure, but it might be worth running SS 2x per week for a little while, to speed things up.
 
I do deads 2 times a week....always...sometimes 3x a week.
 
Tug, good choice on program...I logged TB fighter for a couple months you can check it out. Worked better than any other strength program for me (from the perspective of a boxer anyway).

But.... I don't know where you're getting your TB info from. Fighter template progression is:

Week 1 75%
Week 2 80%
Week 3 90%

same same for weeks 4-6. Also week 3 and 6 are 3 x 3 not 5x5. Definitely not 80% for the entire 12 weeks or however long you set your phases up...

I'm running Gladiator template now which is 3 x a week, just in the early stages so can't comment on it yet.
 
Tug said:
Ahh thanks, I didn't realise the order matters. Will make sure I follow it.
Click to expand...

Also...read the FAQ in the book. The order doesn't matter. You can run your cluster as a circuit if you wish, or two exercises at a time back to back....as long as you stick to the recommended rest intervals which the program's pretty strict on.
Hit me up if you have any questions. I'll probably be getting back on Fighter again in a month or so again as I prefer lifting 2 x week instead of 3 anyway.
 
Lol you're right, my bad. I don't know why I didn't notice that in the table...

Thanks for the advice and offer to help, I might start a log too.
 
Why does everyone think deadlifting multiple times a week will "fry their CNS"? 1) the stress it will cause you varies widely based on volume and intensity, as well as the lifters strengths and levers. 2) not everyone's ability to recover is the same. 3) recovery abolity is something trainable, something we could improve, most often, by simply pulling twice a week.
 
in my case, probably cos i don't know any better and get shovelled gossip/bro science
 
Fighting Sprite said:
Why does everyone think deadlifting multiple times a week will "fry their CNS"? 1) the stress it will cause you varies widely based on volume and intensity, as well as the lifters strengths and levers. 2) not everyone's ability to recover is the same. 3) recovery abolity is something trainable, something we could improve, most often, by simply pulling twice a week.
Click to expand...


x2....

I DL 3x week sometimes.
 
I don't know yet, but I like the principles behind it. A fair few sherdoggers have rep'd the figher template highly, which is why I'm checking it out
 
Worked out my 1rm and starting weights. Pathetically low even for my size. Anyway I'm getting some lower back pain and stiffness from dead lifts. I remember I got this last time I first started but it went away. Does that sound right or should I not be getting any pain with correct form when starting out?
 
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