all posts post new thread

Birddog Becoming Bulletproof!

Birddog

Level 5 Valued Member
Starting a log to document my Becoming Bulletproof journey. I have been following Original Strength for a few years now and I have always wanted to try the Becoming Bulletproof Project. This log will hopefully keep me accountable as well as an easy way to look back at progress.

Starting on a Saturday post-vacation so only 1 session this week. I did manage to get in some Daily 21s and Crawling while away this past week but nothing worth logging.

W1D1:
-Daily 21s Vitality
-TGU x2 per side 24kg for 10 minutes
-Weight of Water 10 minutes (accumulated)
-Jump Rope 10 minute (accumulated)
 
W1D1
10 Minutes of Swings x15 w/24kg and pullups x5
10 Minutes (accumulated) battling ropes
10 Minutes Crawling
100 Deadbugs

W1D2
Rucking w/35lb 25 Minutes
10 Minutes Lunges x10 and KB Press x5 w/20kg
10 Minutes (accumulated) Jump Rope
10 Minutes Suitcase Carry 32kg
100 Birddogs

W1D3
Rucking w/35lb 25 minutes
10 Minutes TGU 24kg
10 Minutes Weight of Water
10 Minutes Crawling

W1D4
Rucking w/35lb 25 Minutes
10 Minutes Swing x15 w/24kg and renegade rows x10 w/16kg
10 Minutes (accumulated) Battling Rope
10 Minutes Chest carry 24kg
100 Deadbugs

W1D5
*while wearing 35lb backpack
*10 Minutes Step Ups x20 and kneeling landmine press x6
*10 Minutes Indian Club Marching
10 Minutes Crawling
100 Birddogs

W1D6
10 minutes sandbag TGU 75lb
10 Minutes Weight of Water (straight thru!)
10 Minutes Suitcase Carry 32kg
100 Speed skaters


This week I also added 21 Hindu Squats and 21 pullups everyday along with a ton of OS Resets.

Really happy to hit the weight of water all the way through. Its a great exercise that really requires focus and fortitude. Jump rope and battling ropes were difficult.
 
W2D1
10 Minutes of Swings x15 w/24kg and pullups x5 w/16kg KB
10 Minutes (accumulated) battling ropes
10 Minutes Crawling
100 Deadbugs

W2D2
Rucking w/35lb 25 Minutes
10 Minutes Goblet Squat x10 w/24kg and See-Saw Press x10 w/20kgs
10 Minutes (accumulated) Jump Rope
10 Minutes Chest Carry 24kg
100 Birddogs

W2D3
Rucking w/35lb 25 minutes
10 Minutes TGU 24kg
10 Minutes Weight of Water
10 Minutes Crawling
100 Speed Skaters

W2D4
Rucking w/35lb 25 Minutes
10 Minutes Swing x15 w/24kg and renegade rows x10 w/16kg
10 Minutes (accumulated) Battling Rope
10 Minutes Suitcase carry 24kg
100 Deadbugs
10 Minutes Airdyne

W2D5
*while wearing 35lb backpack
*10 Minutes Step Ups x20 and kneeling landmine press x7
*10 Minutes Indian Club Marching
10 Minutes Crawling
100 Birddogs

W2D6
10 minutes TGU 32kg
10 Minutes Weight of Water
10 Minutes Chest Carry 24kg
100 Speed skaters


Daily work was 21 Hindu Squats and 21 pullups everyday along with a ton of OS Resets.
 
W3D1
10 minutes Airdyne
10 minutes Swings 24kg x15 / Pullups x 5
10 minutes Battling Ropes (accumulated)
10 minutes crawling
100 deadbugs

W3D2
30 minutes Ruck 35lb
10 minutes Db KB Front Squat x10 / See-saw Press x10 with 20kgs
10 minutes jump rope (accumulated)
10 minutes suitcase carry 24kg
100 Birddogs

W3D3
30 minutes Ruck 35lb
10 minutes TGU 32kg
10 minutes Weight of Water
10 minutes crawling
100 speedskaters

W3D4
30 minutes Ruck 35lb
10 minutes swings 24kg x 15 / 50ft hoh tire pull +25lbs
10 minutes Battling Ropes(accumulated)
10 minutes Chest Carry 24kg
100 Deadbugs

W3D5
10 minutes Airdyne
10 Minutes Crawling
*15 minutes step ups x 20 / landmine press 30lb x 5 per arm
* 10 minutes indian club marching
100 birddogs
*with 35lb rucksack

Daily work:
OS Resets
21 Hindu Squats
21 Pullups

Got a stomach bug on Saturday so didnt train D6. Recovering and trying to be ready to go by Monday.
 
W3D1
10 minutes Airdyne
10 minutes Swings 24kg x15 / Pullups x 5
10 minutes Battling Ropes (accumulated)
10 minutes crawling
100 deadbugs

W3D2
30 minutes Ruck 35lb
10 minutes Db KB Front Squat x10 / See-saw Press x10 with 20kgs
10 minutes jump rope (accumulated)
10 minutes suitcase carry 24kg
100 Birddogs

W3D3
30 minutes Ruck 35lb
10 minutes TGU 32kg
10 minutes Weight of Water
10 minutes crawling
100 speedskaters

W3D4
30 minutes Ruck 35lb
10 minutes swings 24kg x 15 / 50ft hoh tire pull +25lbs
10 minutes Battling Ropes(accumulated)
10 minutes Chest Carry 24kg
100 Deadbugs

W3D5
10 minutes Airdyne
10 Minutes Crawling
*15 minutes step ups x 20 / landmine press 30lb x 5 per arm
* 10 minutes indian club marching
100 birddogs
*with 35lb rucksack

Daily work:
OS Resets
21 Hindu Squats
21 Pullups

Got a stomach bug on Saturday so didnt train D6. Recovering and trying to be ready to go by Monday.
Speedy recovery..

It always helps to have some yogurt with prebiotics in the fridge :)
 
W4D1
10 Minutes Swings 24kg x 15 and Pullups x 5
10 Minutes Battling Rope (Did this non-stop for the first time. Got into a comfortable groove and just breathed)
10 Minutes Crawling
10 Minutes Airdyne
100 Deadbugs

W4D2
30 Minutes Ruck 35lb
10 Minutes Db. KB Squat 24kgs x 5 and Db. KB Press 20kgs x 5
10 Minutes Jump Rope
10 Minutes Suitcase Carry 24kg
100 Birddogs

W4D3
30 Minutes Ruck 35lb
10 Minutes TGU 32kg
10 Minutes Weight of Water
10 Minutes Crawl
100 Speedskaters

W4D4
30 Minutes Ruck 35lb
10 Minutes Swings 24kg x 15 and Renegade Row 20kgs x 10
10 Minutes Battling Rope
10 Minutes Chest Carry 24kg
100 Deadbugs

W4D5
15 Minutes Step-Ups 35lb Backpack and Landmine Press x 5 per arm 30lb+
10 Minutes Jump Rope
10 Minutes Crawling
10 Minutes Airdyne
100 Birddogs

W4D6
10 Minutes TGU 32kg
10 Minutes Weight of Water
10 Minutes Suitcase Carry 24kg
10 Minutes Airdyne
100 Speedskaters

Overall a good week. Was really excited about the non-stop battling rope. I am sure my waves could be bigger/longer and my cadence sped up some. Will start working on those aspects next. But when I first did them a month ago, I had to take 5 or 6 breaks which is a huge improvement. Our of the "Bulletproof" sessions the Jump Rope continues to give me the most trouble. Its tiring and I flat out just fail a lot due to coordination issues.

Daily Work this week:
OS Resets
21 Pullups / 21 Hindu Squats
Regular Walking when I can
 
Hey Birddog - am intrigued - what is Weight of Water exercise please ? Tried googling but got nowhere.
Its from Tim Andersons Becoming Bulletproof. Its bascially a high plank between two 5 gallon bucks and you use a small cup to move the water from one bucket to the other while staying in the plank.
 
W5D1
30 Minutes Rucking 35lb
10 Minutes Swings 24kg x 15 & Pullups x 5
10 Minutes Battling Rope
10 Minutes Crawling
100 Deadbugs

W5D2
10 Minutes Db. KB Squat x 5 and Db. KB Press x 5 with 20kgs
10 Minutes Jump Rope
10 Minutes Suitcase Carry 32kg
100 Birddogs

W5D3
30 Minutes Ruck 35lb
10 Minutes TGU 2 reps per side 24kg
10 Minutes Weight of Water
10 Minutes Crawl (forward and backward)
50 Hanging Knee Raises

W5D4
30 Minutes Ruck 35lb
10 Minutes Swings 24kg x 15 and Renegade Row 20kgs x 10
10 Minutes Battling Rope
10 Minutes Chest Carry 24kg
100 Deadbugs

W5D5
15 Minutes Step-Ups x20 and Pushups x10 with 40lb weight vest
10 Minutes Jump Rope
10 Minutes Crawling
10 Minutes Airdyne
100 Birddogs

W5D6
10 Minutes TGU 32kg
10 Minutes Weight of Water
10 Minutes Suitcase Carry 32kg
100 Birddogs
25 HLR 25 Banded Crunch 25 Ab Wheel 25 weighted situp

Overall a solid week. Jumping Rope still is a big challenge for me. I also noticed myself mentally struggling with crawling these week where I was constantly checking the clock and feeling like it would never end. Looking forward to a day with no training tomorrow which is a sign of mine Im due for some type of deload. Planning to finish out week 6 and then look at where I am at to see if I am ready to incorporate some of the intermediate training from the book.
 
Last edited:
W6D1
10 Minutes Swings 24kg x 15 & Pullups x 5
10 Minutes Battling Rope
10 Minutes Crawling
5 Minutes Plank n Shank
10 Minutes Airdyne

W6D2
30 Minutes Ruck 35lb
10 Minutes Goblet Squat x10 32kg and Db. KB Press x 5 with 20kgs
10 Minutes Jump Rope
10 Minutes Chest Carry 24kg
5 Minutes Hollow Rocks/Deadbugs


W6D3
30 Minutes Ruck 35lb
10 Minutes TGU 2 reps per side 24kg
10 Minutes Weight of Water
10 Minutes Crawl
5 Minutes HLR/Banded Crunch/Wt. Situp/Ab Wheel

W6D4
30 Minutes Ruck 35lb
10 Minutes Swings 24kg x 15 and Renegade Row 20kgs x 10
10 Minutes Battling Rope
10 Minutes Suitcase Carry 32kg
5 Minutes Plank N Shank

W6D5
15 Minutes Step-Ups x20 and Pushups x10 with 40lb weight vest
10 Minutes Jump Rope
10 Minutes Crawling
10 Minutes Airdyne
5 Minutes Hollow Rocks and Deadbugs

W6D6
10 Minutes TGU 32kg
10 Minutes Weight of Water
10 Minutes Chest Carry 24kg


Happy Easter to everyone!
 
Moving into the "Intermediate" section of the book this week. The last 6 weeks tasks are feeling pretty good now.

W7D1
Warmup: OS Resets 10 Minutes
Climb the Mountain (1 to 10 back to 1 reps) Goblet Squat 24kg and Pushups
Forward Leopard Crawling 10 Minutes non-stop
Chest Carry 24kg 10 Minutes
March and Cross Crawl (basically march 20 yds and cross crawl back) 10 Minutes
Plank and Shank 25lb plate 5 Minutes
Cooldown: OS Resets 5 Minutes
 
W7D2
Warmup: OS Resets 10 Minutes
Sled Work: Sled Rope Pull 50ft, Sled Drag 50ft, Backwards Crawl back 50ft for 10 Minutes
Sledge Hammer Tire hits x 20 / Elevated Cross Crawls x 20 for 10 Minutes
Birddogs / Hollow Rocks 5 Minutes
Ruck 35lb 20 Minutes
 
W7D3
Warmup: OS Resets 10m
Ruck 20m 35lb
Jump Rope 10m
Battling Ropes 10m
Slow Backwards Leopard Crawl 10m
HLR, Wt. Situp, Banded Crunch, Ab Wheel 25 reps each

Jumping Rope is extremely frustrating to me. Once I fall out of rhythm I really struggle to get back.
 
W7D4
Sandbag Drag/Carry 10m 75lb (backwards leopard crawl while grabbing and pulling a sandbag for 20 yards, then shoulder ot and walk back. Repeat)

Sandbag Getups 75lb 10m
Suitcase Carry 32kg 10m
Indian Club Marching 10m
Plank n Shank 5m
Ruck 35lb 20m
 
W7D5
Ruck 35lb 20m
Tire Sled Pull/Drag with 75lb on tire 10m
Sandbag Carry 75lb 10m
Deadbugs/Hollow Rocks 5m
 
W7D6
100 yard leopard crawl dragging 100lb tire x 2 trips
25 HLR, 25 Band Crunch, 25 wt. Situp, 25 ab wheel

Legs were on fire during the crawl. Also felt like a fool as I have to use an open field near a bank and all the cars were driving by. Trying to tell myself it doesnt matter if people think its weird, I enjoy it.
 
W8D1
30m Ruck 35lb

Sled Work 135lb with a 50ft rope:
10 goblet squats 24kg
20 battling rope waves
50ft sled rope pull
50ft sled push
50ft backwards leopard crawl
Did this for 30 minutes

5 minute weighted plank and shank
21 pullups
21 hindu squats
 
W8D2

30m Ruck 35lb

Carry Day
10m Chest Carry 24kg
10m Shoulder Carry 75lb sangbag
10m Suitcase Carry 32kg
10m Overhead Carry 45lb plate

5m Deadbugs/Hollow Rocks

21 Pullups
21 Hindu Squats
 
W8D3

30m Ruck 35lb

Conditioning Day
10m Jump Rope
10m Battling Rope
10m Sledge Hammer Tire Strikes
10m Leopard Crawl / Skipping

25-HLR
25-Banded Crunch
25- Weighted Situp
25-Ab Wheel

21 Hindu Squat
21 Pullups
 
W8D4

20m Ruck 35lb

Climb the Mountain: Goblet Squats 24kg/ Pushups 1 to 10 to 1

10m Leopard Crawling

10m Chest Carry 24kg

10m Marching/Cross Crawl

5m Plank N Shank
 
Back
Top Bottom