Lifting Weights: Tactical Barbell

                                  

Just around the corner is Tactical Barbell III. And I can't wait. 

Tactical Barbell has been a staple in my programming since 2016 (holy shit, that's 10 years). I used it to get fast and strong for OCS and kept it in my rotation whenever life got too busy. It's a minimalist program. The templates are simple and it follows very closely to Jim Wendler's 5/3/1. In fact, it's basically the same program with some tweaks. 

Below I dive into the nuts and bolts of my training, you can skip down to the Thoughts section if you don't want to read that stuff. There's a lot of jargon in there specific to the program.

Base Building

This iteration has been going on since last September. I came to the conclusion that running is the best cardio for me (despite my efforts to give it the cold shoulder since 2023, when I left the Marine Corps). So, in order to get back into running, I kicked off with base building. Here's how that went:

DAY	WEEK 1	WEEK 2	WEEK 3	WEEK 4
1	SE 3x20	SE 3x30	SE 3x40	SE 1x50
2	E 30M	E 40M	E 50M	E 60M
3	E 30M	E 40M	E 50M	E 60M
4	RECOVERY	RECOVERY	RECOVERY	RECOVERY
5	SE 2x21	SE 2x21	SE 2x41	SE 1x51
6	E 35M	E 45M	E 55M	E 60M
7	REST	REST	REST	REST
DAY	WEEK 5	WEEK 6	WEEK 7	WEEK 8
1	SE 3x50	Max Strength	Max Strength	Max Strength
2	E 45M	HIC	HIC	HIC
3	E 45M	RECOVERY	RECOVERY	RECOVERY
4	RECOVERY	Max Strength	Max Strength	Max Strength
5	SE 2X50	HIC	HIC	HIC
6	E 45M	E 30-60M	E 30-60M	E 30-60M
7	REST	REST	REST	REST

Note: E-Endurance (run) SE- Strength Endurance HIC-High Intensity Cardio

I started at 195 lbs with the goal of dropping to 185 and maintaining that. This program is not very friendly for cutting weight (as is warned in the book). But I know my body and how to slowly cut weight with this workload.

I won't get too much into what SE entails or any of that. Feel free to hit me up if you're interested. But every time I run this version of base building, I feel good. My strength takes a hit (as expected) but my running feels solid. 

When I did this for OCS, I will say that I modified this with base building for specific running programs.

Continuation

Following that, I started my two phases of Operator with "Black" as my endurance protocol. I'm currently on block two of my second phase, which looks like this:

Week		1	2	3	4	5	6
Sets X Reps		3-5 x 5	3-5 x 5	3-4 x 3	3-5 x 5	3-5 x 3	3-4 x 1-2
Session One
1 RM %		70%	80%	90%	75%	85%	95%
Squat		210	240	270	225	255	285
Bench		170	190	215	180	205	230
Weighted Pull-up		175	200	225	190	215	240
Session Two
1 RM %		70%	80%	90%	75%	85%	95%
Squat		210	240	270	225	255	285
Bench		170	190	215	180	205	230
Weighted Pull-up		175	200	225	190	215	240
Session Three
1 RM %		70%	80%	90%	75%	85%	95%
Squat		210	240	270	225	255	285
Bench		170	190	215	180	205	230
Deadlift		265	300	340	280	320	355

My endurance training is below:

Day	Week 1	Week 2	Week 3
1	S	S	S
2	HIC	HIC	HIC (Easy)
3	S	S	S
4	HIC	HIC	HIC (Easy)
5	S	S	S
6	E x 60 MIN	E x 60 MIN	E (Easy)
7	Rest	Rest	Rest

S- Strength Training

I'm coming up on week five of block 2, after which, I'll retest my estimated 1 rep max. 

Thoughts

This program is great when you need flexibility or you're trying to balance running and weight lifting. Obviously, this isn't the most optimal program for pure strength training, but that's not my goal. I needed program that fits my tight schedule. It's dummy proof. You figure out your numbers and you just run it. 

I feel a lot stronger after each iteration. It's actually hard not to adjust the numbers but that's where the magic of this program comes from. You aren't supposed to "gas" yourself out during each workout. 

The biggest negative is the repetitive nature of the weight lifting program. Squatting and bending every session gets old fast. If you like variety, this will be a challenge, although the book offers plenty of alternatives. I personally can't see myself breaking away from the traditional Squat/Bench/Deadlift holy trinity. 

As far as caloric intake goes, I've stayed consistently at 185 pounds. But this is a tough program to eat maintenance. With all of the running you'll easily fall below maintenance. So you need to make sure you're eating enough. 

Foundation: A Review

I've had this series on my to-read list for a hot minute. Isaac Asimov is such an influential author in the sci-fi genre that I'd be doing myself a disservice to not read his works. 

Asimov originally wrote the Foundation series as individual pieces during the 40s. So the first book isn't one singular story, rather it details the history of "The Foundation" through the eyes of various influential characters. The work was written to mirror the fall of the Roman Empire. 

Foundation

What a book. 

The story starts with Gaal Dornick (the first of many view point characters) arriving on Trantor, the capital planet of the Imperial Empire. Think Coruscant from Star Wars. Dornick is a doctor joining the team of renowned mathematician Hari Seldon. Immediately, Dornick finds out that the job he signed up for isn't exactly what he thought it was. 

Without giving away spoilers, Seldon has predetermined the fall of the Galactic Empire through a science called "psychohistory." He has predicted that a dark age will take place and essentially wipe out human history (not humanity itself, just the civilized part). To combat that, he has started the "Encyclopedia Foundation" to create a massive repository of human arts, history, and science. The Foundation secures a remote planet called Terminus where they are charged with preserving the Empire's knowledge.

The book follows the Foundation through history as it faces a series of crises that threaten to destroy it. Each event has been predetermined by Seldon—to an extant—and the reader views how certain influential characters respond to each event.

My Thoughts

I loved it. My favorite part of the book is the world building. I really enjoyed exploring the idea of turning science into a religion in order to control potential rivaling "kingdoms" and the parallels with the Roman Empire.

I also really enjoyed the structure of the book and the different viewpoints. I felt that it made for a fun read by trying to figure out what the next crises was and how the characters were going to respond (although it became somewhat predictable).

On the flip side of that were the characters themselves. I felt this was a weak point. Because each viewpoint is constrained to specific time in history, we don't get fully fleshed arcs. But the characters aren't the point of the story, it's world. The idea of what the Galactic Empire and the Foundation represents is the focal point. And we have to remember that this book was written as standalone short stories. 

Some of the dialogue might come across as dry, but I didn't mind it. It's the idea of what the Foundation is that is engaging, and because of that, there aren't big action scenes (there's a couple). So if you're looking for a Star Wars-type story, you might be disappointed.

I gave the book a 5/5 which I reserve for really influential pieces of work. I really found the idea of this book fascinating and can't wait to continue the series. 

Writing Updates: June 1, 2026

This month's newsletter is now out which is where you can find my latest updates on the books I'm working on. Click the link here, or just read ahead for the main meat. 

Book Updates

Afghan Memoir

The first drafts for both deployments are complete. I still need to add other people’s perspectives. Here’s what’s next:

• Interviews: Hitting the homies up for phone calls.
• Revision: Working on a second draft. Once that’s done, I’ll be adding non-1/7 81s stories. 

Erebus

The working title for my first science fiction novel is Erebus. It’s basically my take on Halo: Combat Evolved told from the viewpoint of a Lance Corporal. The first draft was finished last month, and I’ll be working on the second draft later this month.