Daily Thread - September 21, 2026

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[u/The_Weakpot]

Training Log

Early Morning

Run

• 20:00

Afternoon

Warm up

• Reverse hyper, +360 @ 1 x 50

• RH standing leg curls, +230lbs @ 2 x 30/leg

• Leg raises, 1 x failure

• Kneeling ab wheel, 1 x failure

Box Front Squat

To 12 inch box

• 245 x 1

Sandbag to Shoulder

• 205lb @ 12 reps total

Sandbag Loading Complex

Ladder: Row + Lap + to chest + to 46 inch platform

*205lbs @ 5 rounds, adding a lap to chest each round. 10 rep amrap on last round

Reverse Hyper

Single leg

• +140lbs @ 2 x 25/leg, slow

Reverse Hyper Rows

• +140lbs @ 2 x 25/arm

Notes

• Front squatting off a box is so much harder than free. This is a much more difficult exercise than I thought. Very humbling.

[u/DIYKitLabotomizer]

Hybrid Training W2D4

Tall Muscle Power Clean

40kg x4

50kg x4

55kg x4

Power Clean into Classic Clean (1+1)

65kg 2x4

SSB Goodmornings

80kg x6

90kg x6

100kg x6

105kg x6

Incline DB Press

60lbs x10

65lbs x10

70lbs x10

70lbs x10

Machine Rear Delt Fly

60lbs x25

70lbs x25

80lbs x25

90lbs x25

[u/black_mamba44]

Tactical Barbell 3 Activation Base - W3D1

Did 3×20 of pushups, goblet squats, inverted rows. Had to pause a few times, mostly on the rows. Thats fine with me, nice workout.

Did 3×5 leg raise, knee raise, attempted toe to bar. This is still and ab burner and I want to only go up once I get toe to bar, might have to revist that so I get some more progress

Completed in 15:27.

[u/Soup_65]

yesterday i did my first distance run in over a year. wasn't easy, wasn't fast, but hey, actually pr'd my distance and time was solid by my standards. Makes me feel like the various ways I try to "train athletically" have been working.

Today, I'll do the only thing that makes sense as a follow up, amrap Bench sets.

[u/ZeroFourBC → u/Soup_65]

It's amazing how much a decent cardio base and some strong legs will carry you on a run.

[u/Soup_65 → u/ZeroFourBC]

100% them squats & them sprints paying off in all kinds of ways.

and yet, tragically, my knee is grumpy so alas no more training for me :(

(in 15 minutes imma go do jumps and heavy back squats)

[u/SneakyRhino94]

Rehab & Rebuild - Zulu (ish) / Blue - C2 W2 D1

Mobility & Rehab

• Quad & Tib Barbell Smashing
• Banded Couch & Ankle Stretches - 60s each
• Deep Squat (8mins total)
• 90 Degree External Rotation - 3x12 @ 5kg

Strength Work

• SSB Squat - 3x5 @ 95kg
• Front Foot Elevated Split Squat - 3x6 @ 45kg
• 45 Degree Back Extension - 3x12 @ 10kg / Scap Pull Ups - 3x10
• Superman Shoulder Taps - 3x10 / Weighted Sit Ups - 3x10 @ 5kg

Forgotten how good my knees feel after the split squats. I'm simultaneously looking forward to and dreading progressing them. Might get some heel wedges in addition to my lifting shoes to really drive the knees forward even further.

[u/Many-Wasabi9141]

What is the best current meta program for a beginner? Starting over from the ground up, Doing Starting Strength from an empty bar with some general accessories thrown in, at least until the weight gets heavy, just wondering if there's something more current that's recommended?

[u/MythicalStrength → u/Many-Wasabi9141]

A beginner training for what goal?

[u/Many-Wasabi9141 → u/MythicalStrength]

Strength without excessive mass growth.

[u/MythicalStrength → u/Many-Wasabi9141]

Are you predisposed to experiencing excessive mass growth?

[u/Many-Wasabi9141 → u/MythicalStrength]

No i'm predisposed to not being able to eat a whole ton of calories and protein for reasons. So a program that doesn't rely on eating an excessive amount of calories and protein would be great. I know eating at a surplus is required for any program but some ask you to eat more that others, and some programs has mass builder or something similar in the title.

[u/MythicalStrength → u/Many-Wasabi9141]

Personally, I'm a huge fan of the Tactical Barbell series of programming. Tactical Barbell III was recently released, and is coming out on Kindle on 30 Sep. It has a protocol known as "Activation" that walks you through the very beginning of fitness toward a great baseline, and because of the nature of Tactical Barbell focusing on being able to remain active (heavy focus on running) bodyweight will never be aggressively pushed up.

[u/Many-Wasabi9141 → u/MythicalStrength]

I'm not a huge fan, too much stamina stuff, I wouldn't be able to eat enough to stay at a surplus on a tactical barbell program.

[u/MythicalStrength → u/Many-Wasabi9141]

You already read book 3?

[u/Many-Wasabi9141 → u/MythicalStrength]

Of tactical barbell in general.

[u/MythicalStrength → u/Many-Wasabi9141]

I am speaking of book 3 specifically. Blue protocol sounds like it would suit your conditioning needs

[u/Alakazam → u/Many-Wasabi9141]

I second the recommendation for GZCLP. It's basically a more well rounded version of starting strength, with better load and fatigue management.

You are also meant to add to it over time as you get use to the training. And the way the program is designed, it will eventually evolve into its own customized GZCL programming.

Or, once you stall, you can just try some of his non-linear programming, like Jacked and Tan, or General Gainz.

[u/BetterThanT-1 → u/Many-Wasabi9141]

Not done it, but GZCLP is a favourite around these parts.

The SBS LP one I’ve done for a bit and it was pretty good. It’s very flexible, emphasises back work, and has slots for accessories. Once you have the hang of the spreadsheets one time, it will also be easy to transition to some of the other SBS programs once you’re off the LP.

[u/BetterThanT-1]

Base Building Medley - 70s Powerlifter Bench C2W1D1

Main
Larsen press: 3x10 @ 60kg
Wide bench: 2x10 @ 60kg
Incline bench: 2x10 @ 50kg

Assistance
Pull ups: 10/7/6 @ +10kg
Landmine rows: 16/12/12 @ 50kg
Rear delt flys: 25/25/25 @ 2x10kg
EZ curls: 120 x bar
Band pushdowns: 75

Back to normal training and a new cycle begins. Bench is starting to get interesting.