Me lower (medium)
100 pull aparts
DL, no belt
warm up then
6x110, 125, 140, 150 (mixed grip)
3x10x100kg
Squats, very humbling after a DL workout. I preferred it over front squats as I have a bit of pain from my neck to lower lat on the RHS, which I’ve had before and it comes from the bodybuilder grip on FS.
4x10x60kg
Also realised something today, squatting wider is easier on my hips
Rep upper
100 pull aparts
3x3 explosive push ups
Feet up wide grip bench (index on rings) tempo 303
4x8x50
Cgbp
4x8x50kg
Weighted pull ups with 5kg SS wiin h benches
8
8
3x6-1-1 (rest pause)
Db flies tempo 403
4x8x8kg
Cables rows
4x12x45kg
Db lateral raises
3x12x6kg
Db hammer curls
3x12x10kg
1x20x6kg
Weight 87,05kg
Rep lower
100 pull aparts
3x3 box jumps
Squat tempo 303
4x10x90kg
Front squat clean grip and normal tempo
4x10x60kg
Rdl
3x10x40kg
Leg press
4x10x80kg short rest
Weight 87,10kg
Tempo squats… Front squatting is much easier in comparison !! Great to feel the position and get a nice groove
Me upper, high
100 pull aparts
3x3 explosive push ups
Bench
Warm up then
6x75, 80, 82,5kg
Probably could have got 85, but that’s ok
Wide grip bench
4x6x65kg
Cgbp
2x6x60kg
Then I realised I forgot to ohp so I stopped
Pull ups SS with bench 10 10 8 10 10
Ohp
4x6x40kg
Bent over rows
6x8x57,5kg
Lateral raises
2x12x6kg
Bb curls
3x8x25kg
Weight 87,45kg
Again asking you @MarkKO as you have experience with this: I’ve got 5 night shifts in a row, 6-8 hours each coming up, starting Sunday night at minight. Any advice ? Should I try to sleep before? Should I start going to bed later from Friday ? Basically how do I minimize this messing up my brain/training. Thanks!
This is how I would do it:
Sunday go to bed around 6 pm, get up at around 10 pm
Monday train after shift, then sleep. Repeat until nights finish
After your final night shift stay up all day until early evening and then sleep through
That’s great Mark, thanks.I’m not sure I’ll be able to get to the gym after the shift, but I’ll do that if I can, otherwise I’ll go when I wake up
Thanks again!
Me lower
100 pull aparts
SQ
Warm up then
6x95, 110, 125, 130
3x8x105
Front squat
4x8x65
Weight 86,75kg
I’ve been doing a lot of night shifts as well.
I like to take a nap before I go to work 1 or 2 hours.
Go home and straight to bed, wake up, eat, hydrate. Train a couple of hours later.
I’ve tried to train right after the shift, and my body just can’t relax, still heart rate is raised for a couple of hours, it’s hard to fall asleep and I end up having a bad uneasy sleep.
Thanks Mortdk I appreciate your input! I’ll let you guys know how I get on. Luckily next week is deload so it’s OK but I don’t want to spend next week end synchronising back to normal life !
Rep Upper
100 pull aparts
4x3 explosive push ups
Wide grip bench, normal tempo but paused
4x8x70kg
CGBP
4x8x60
SS zith weighted pull ups, 7.5kg
8-8-6-5-5-4-4
Db flies
3x8x10kg
Cable rows
2x10x52kg
DB rows
2x10x30kg
DB hammer curls
10kgx 11-6-5 rest pause
weight 87.65kg
Yesterdays training
Rep lower
100 pull aparts
Squat tempo 203
4x8x90kg
FS
3x6x70kg
SLDL
3x8x70kg
DB Rear elevated split squats
2x12x14 in aech hand
weight 87.9kg
I’m slowly getting used to the volume, DOMS in my legs are usually the worst. The second day helps me get rid of it though, which is good. Next week is deload
2 night shifts in, they finished earlier so far so I got to bed at 5am which is OK. I sleep until 11 then nap from 6 to 8pm
I went for a short bike ride yesterday, today workout was late afternoon
Deload upper
100 pull aparts
3x3 explosive push ups
Bench
2x5x60kg, paused and felt pretty explosive
push ups
15-15-10-5
DB flies
3x8x8kg
DB triceps extensions
3x12x12kg
Pull ups
2x10xbw
BB bicep curls
3x8x20kg
weight 87,40kg
Night shifts going well, went to bed at 530 and 630am the last two nights. Completely crashed this morning and woke up much later at 1.30pm. Feeling OK now, one more to go.
Squat deload
100 face pulls
1x5xbar, 50, 65, 80
2x5x100kg
DB rear elevated split squats
2x12x12kg per hand
bodyweight squats, 50 reps… this hurt a LOT more than I thought
Romanian DL
2x8x40kg
Planks
2x1min
weight 86.30kg
Deload OHP (yesterday)
100 pull aparts, 3x3 explosive push ups onto 15kg plates
OHP
2x5x35
Standing DB press
2x12x12kg per hand
Decline push ups
2x10xbw
ROlling db triceps extensions
2x12x12kg, 10x12kg
DB hammer curls
3x10x10kg
DB flies
2x8x8kg tempo 403
weight 87.40kg
I’ll try to get good sleep in this week end to get back into training on Monday. Night shifts are horrible, hopefully I’m not asked to do as many as that in a row. Where is my 9-5 gone ?!
Me upper
100 pull a parts
Explosive push ups onto 10kg plates
Bench
Warm up then
6x65, 70, 75, 80
Cgbp
8x65kg
3x8x60kg
Ohp
8x30kg
3x8x32,5kg
Bb rows
8x50kg
5x8x52.5kg
Pull ups
4x10 with bench
Lateral raises
4kgx20, 15, 15
Db flies
3x10x8kg
Bb curls
3x8x20kg
Weight 88,15kg
Me lower , high day
100 pull aparts
Deadlift
Warm up then
5x110, 125, 140
6x155, 165 (both belt on)
I’m feeling pretty good, I had to put my belt on the next hole as it was too tight otherwise I couldn’t brace properly. Also my 6RM, but I had more
3x8x100, two with grips a bit wider than usual
Front squat
3x8x60
Hanging knee raises SS with the front squats
3x12
10 min on the treadmill, yesterday was 5 min row
Weight 87, 20kg
Feeling good starting this cycle after the night shifts. One more cycle of three weeks after this one.
Rep upper
100 pull aparts
3x3 explosive push ups
Wide grip bench tempo 303, index on ring
4x8x50
Feet up spoto press, middle finger on ring
4x8x50, that was hard, triceps and chest fried up by then
DB flies with red band
4x8x8kg
SS zith DB rolling triceps extensions
4x12x8kg
Pull ups
5x8x5kg
Seated row
5x12x15kg on each side
Hammer curls
3x12x6kg
Lateral raises
3x10x6kg
15 min on rowing machine
Weight 87.00kg
Rep lower
Weight 87,50kg yesterday morning
100 pull aparts
Squats tempo 203
6x10x80kg
Front squats
4x10x60kg
Rear elevated lunges
2x12x10kg in each hand
Hanging knee raises
5x10
That was brutal
Me upper
100 pull aparts
3x3 explosive push ups
Bench
Warm up then
6x 60, 65, 70, 75, 80kg
Wide grip paused bench
4x8x60kg
SS with pull ups
10-10-8-7-7-7-5-5
Ohp
8,6,6x40kg
Bent over rows
6x8x60kg
Giant set 3 times through:
Db flies 10x10kg
Db rolling triceps extensions 12x10kg
Bb curls 10x15kg
5 min row
Weight 88, 15kg