All of my three little ones were different. First child slept through from about 2 months. Second woke up around midnight and cried for 2 hours every night from 6 months to 2 years. Third child slept through from about 3-4 months.
I trained 2 days week for nearly three years up until the start of this year and still managed to make progress. My advise would be to use something simple like 531 squat and bench day 1 and deadlift and oh day 2. The other option would be to just do a full body session and repeat it twice a week. As long as you are consistent and have a progression model you will still be fine.
1 Like
Thanks man! That’s really helpful.
1 Like
Wow 2 hrs every midnight doesn’t sound fun lol
Planning on doing exactly this. I just hope there’s enough energy to go around
Poor thing had some allergies that gave her stomach pains in the night. Nothing I could do accept walk her round and cuddle her until they went away. She grew out of them at age 2 but it was a rough 18 months. She’s 8 now so it seems like a lifetime ago.
You’ll have enough energy just dont waste too much on accessories.
2 Likes
Congrats man! Incredible next chapter of your life has just begun.
As far as training while being a new father, I’ve found just training when I can to be the least stressful (as opposed to trying to stick to an actual program, even if it is just 2 days per week).
If your little one’s sleep schedule if anything like our little man, you and your wife will be suffering from some serious sleep deprivation for 3-4 weeks (3 x 1-1.5hr naps per day is what we lived off for the first month). It is important to keep an eye on your wife’s health (both mental and physical), so putting your hobby on the back burner may be necessary.
Ours is now over 3 months old, and has blessed us with a few full night’s sleep recently (12am - 7am), but between nap schedules, feeding schedules, family and friends visiting, travelling to see my wife’s family, and also building a house, I’m still training sporadically at best.
I’ve been able to average 2 workouts per week during this time which has been for maintenance more than anything, now is not the time to pursue any big goals, IMO.
Find your good “bang-for-your-buck exercises” and build your workouts around those to maximize efficiency in the gym. A 2-day 5/3/1 would not be a bad idea, but don’t feel bad if you’re not hitting prescribed weight/reps or missing the odd workout.
I’ve had to drop training down the priority list temporarily, but I’m looking forward to coming back in the new year once the dust has settled.
Good luck man and feel free to hit me up for any questions along the way. Thanks for the tag and kind words @whang.
2 Likes
Time flies man. Next thing you’ll know she’s a teenager
Thanks for taking the time to respond man. Appreciate it.
Solid advice. Maybe one of those full body workouts that just repeats might work.
If the first 2 nights is any indication, then we’re in for a long 4 weeks.
Thanks man. Good luck to you too!
1 Like
Congratulations on the new baby!
1 Like
Thank you sir!
Congrats man, mine are 19 and 22 today, so can barely remember.
First one was tough and kept us up all night.
Second slept like, well a baby, almost from day one.
Train when you can manage to squeeze in a workout, don’t stress it.
As others said 531 two days a week is fine, if your schedule allows.
Remember to enjoy your children when they grow up. Every child is different, every child is unique in their own way. If you look at the big picture they are much the same. But yours are unique.
By this I mean everything can quickly become a routine where you always looks ahead and thinking when will she be able to walk, to speak, to eat by herself, and you might miss the important stuff.
I’ll bet there’s a saying, there is in danish, but it’s stupid translated. So enjoy the moment that is now, and don’t worry about what’s to come.
Enjoy and a big congratulation once again.
2 Likes
Sometimes we forget to live in the moment - a good reminder @mortdk.
Thanks man, really appreciate it.
I’m sure you don’t plan to do this, but take this from a guy who unfortunately has done this and regrets it badly.
Be there for your wife. The first kid is so unbelievably hard on her. You may not notice it, and she may not either, but it can go south is a freaking hurry and cause long term pain and anguish.
Give her as many breaks as you can, try and do everything you can for her. Make sure she gets out with friends and some alone time.
My wife got post partom (spelling?) depression and I was working too much to notice. Stuffs bad dude. Don’t make the mistakes I did, even if gym time suffers.
2 Likes
Thanks for the advice man. She had a moment of “I forgot what I was doing” just earlier and it really freaked her out. Maybe it’s sleep deprivation or something else but it really frightened her. I’m trying to give her breaks as much as I can, doing the household chores and stuff, I just hope that’s enough.
How’d you get through it man, if you don’t mind me asking?
I’m ashamed to say she got through it on her own. I’m ashamed of the man I used to be but I don’t hide it, I talk about it often with other guys in hopes they learn from my mistakes.
I grew up in an old school house, dad worked, mom handled EVERYTHING else. I thought that’s how it was supposed to be, so that how I started. I worked very long hours and when I had a rare off day I took the time to relax or have fun. At one point I worked 1400 hours of OVERTIME in one year. I just wasn’t there. I didn’t see the toll of essentially being a single parent was taking on my wife.
To be honest my mistakes and absence really screwed her up mentally. Anxiety, depression, bad habits and more.
I never realized just how hard it was to be a mother, let alone a wife to boot! Thankfully I’m a changed man, and a damn good husband now. Unfortunately the past cannot be changed and all I can do is be there going forward.
The first 6 months will be the hardest on her. Just make sure she knows you’re there. If she has to ask for help it’s too late lol. OT only is her new gig the hardest on the planet, but her hormones are going to be waaaay out of whack for a while 
.
I was a horrible husband and father for a while. Don’t be like me.
post partum
1 Like
I hear you man, I know a lot of guys who still think that way. Thankfully my father was very hands on (he doesn’t have a choice though since my mom left when I was little lol)
That’s good to hear man. We all have mistakes we wish we could change, but hey that’s part of life.
2 Likes
Finally managed to sneak one in.
Deadlift 225x6 3sets ss band pullaparts
Front Squat 115x6 3sets ss chinups 3x8
Bench Press 135x6 3 sets ss Leg Raise 3x15
Farmers Walk 65lb DB each, around 10meters
Felt extremely weak. Had around 5 hrs sleep today (which is a good day, baby wasn’t as fuzzy). Still felt good to train again though, wife was very supportive of it. Workout lasted about 45minutes including warmups.
Ditching 531 for now and will do this workout in the meantime, about once or twice a week. Progression - add weight once top rep is achieved.
Deadlift - 3x4-6reps
Front Squat - 3x6-8 reps
Bench - 3x6-8
4 Likes
That’s the way to do it.
Reducing time by supersetting great stuff.
And the baby is acting good, wife’s supporting Quality.
Remember to give the wife some free time as well.
Thanks @mortdk. Wife is planning on going back to running/gym in 6 weeks so there’s that.
1 Like
Got a couple of quick workouts in.
Conv Deadlifts 175x5 195x5 225x15 175x20
OHP 65x5 75x5 85x12 65x12,5,3 (RP)
Cable Row 160x13,7,5 (RP)
EZ Curl 40x17,10,5 (RP)
AB Crunch 45 reps
Day 2
Front Squats 135x6 3sets (doing linear prog here)
Leg Press 130x12,8,7 (RP)
Bench 115x5 120x5 140x12 115x10,4,3 (RP)
Close Grip Lat Pull 70x15,12,9
Machine Shoulder Press 50x18,8,6 (RP)
Decline Crunch 50 reps
Took about 45 mins per workout, really challenged my conditioning.