It’s been a part of police work for a while now, but officers still have to respond to active 911 calls. Those will always be the biggest part of the job. These special units are a much smaller part of the job and usually tough to get. We have 39 spots for a 600 officer Department. I’m on cloud nine for the moment. 
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11.3.19 Upper
I decided to knock this out today to free up some time for work tomorrow. I’m going to go soak up some more OT.
DA DB ROW
80s x 8 x 5 sets
These are hard and I’m failing at my approach of not grinding.
superset with
DB INCLINE
60s x 8 x 5 sets
HAMMER ROW
200 x 8 x 5 sets
superset with
CABLE LAT RAISE
20 x 8 x 2 sets
10 x 8F/8 Partial x 3 sets
HAMMER PULL DOWN
210 x 8 x 5 sets
superset with
DB BENCH
65 x 8 x 5 sets
OH CABLE EXT 21s
80 x 10F/10T/10B x 2 sets
CABLE CURL 21s
60 x 10F/10T/10B
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I just went downstairs and tried a shoulder press progression and I’d say it went well. I set the bench two holes below the completely upright position and had no trouble doing overhead DB press. I moved it up one more and was able to do it but it hurt a bit. I need to wait on that one but I think I just figured out how to finish this part of my recovery.
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You’ve done this program before right? Are you liking it better this time, or was it good both times and becoming a go-to?
I’m not running “the program” anymore. That calls for three weeks of 8s, three weeks of 5s, three weeks of 3s, and then three weeks of 5/4/3/2/1.
I’m just alternating between three weeks of 8s for upper body followed by three weeks of 5s. I’m doing three weeks of 5s for lower body and then three weeks of 3s. After the 5s/3s, I reset and go back to 8s and 5s with a bit more weight than before.
I’m on my second time through the 5s for lower body. I didn’t do 5s for upper. I’m going on like eight weeks of 8s now. Here’s what I have ahead of me:
We’d - 3x5 (legs)
Thurs - 3x8 (upper)
Sat - 5x5 (legs)
Sun/Mon - 5x8 (upper)
Then I’ll drop the reps a bit and have three weeks of this.
Wed - 3x3 (legs)
Thurs - 3x5 (upper)
Sat - 5x3 (legs)
Sun/Mon - 5x5 (upper)
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Gotcha
Sorry, hit REPLY way too early there.
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Haha. Is it the simplicity of just sticking with a handful of basic lifts you like?
I can’t say that I like it. I don’t dislike it. I think it’s more of what I need. If i stick with it and I’m using 100s for reps on DB incline someday and like three plates on the Hammer Strength back machines then I’m pretty sure my physique will be what I want.
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While you have a SSB, a movement variation you may not be familiar with on it is the SSB front squat.
I think I recall front squats being off the menu for you, but this might open up some more opportunities.
For crazy squat workouts too, you can front squat until you can’t, then immediately get back under it for SSB squats.
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11.6.19
Yesterday was the five month anniversary of my shoulder surgery. I haven’t trained since Sunday. I’m riding with another officer for my first week of my new gig. I need to lift legs today at some point.
Daycare just called and my son is sick. I’m waiting to hear from my wife to see if I’m taking off work or if she is taking a turn.
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It’s that time of the year…I dread the daycare/school phone calls.
On the SSB squats…(even realizing the weight differences in the bar) the SSB squat, at least for me, for some reason is way harder. Especially harder than the low bar squat for me. There any tricks to that beast? I tried to groove a pattern with it moving handle up and then down and it seems to throw me forward at least a little no matter how far stick my ass out. Just thinking maybe I should box squat with it…
It’s plague season man, we’ve had the same in our house the last few weeks.
I’m a high bar squatter and I’ve recently switched to a narrow stance. I treated it more like a front squat and tried to stay upright. It worked well. I think it would pitch my forward if I started the movement by hinging at the hips.
Leg Day
Trained at home in the basement. I left work early to pick up my son. My wife will stay home with him tomorrow. I have all the time in the world and I didn’t want to do a thing. I completed the workout but I hated every set. This is a strange place for me. I don’t want to train.
SQUAT
235 x 5 x 3 sets
DEADLIFT
315 x 5 x 3 sets
CLEAN PULLS
235 x 5 x 3 sets
RFESS
130 x 5 ea x 3 sets
43+ minutes.
I expected to be done with physical therapy this week, but my arm isn’t strong enough. The goal is to get my right arm within 5 lb of my left arm on all movements. I’m still at like 60% on abduction and external rotation. It’s incredibly frustrating because we’ve absolutely crushed external rotation this entire time and it just doesn’t seem to respond. I’ve definitely lost motivation to continue doing my exercises on my own. I’m beginning to think it’s something that is going to come back with time rather than effort. This could have something to do with the mental funk I’m a man. That’s the only negative thing I can think of at the moment. Work is going great. Perhaps I’m wearing myself out with the extra hours on my days off.
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It’s probably true that time will be the ultimate healed, but consistent effort tends to have a strong pay off too. Like they’re related or something 
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Hey! Just catching up around here, can’t go through t months of posts, what surgery did you have on shoulder? Sorry to see you are lacking motivation for your workouts! Congrats on your new job, and everything else going well. I see flu season has started where u are-hope nobody else gets sick in your household.
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Mate you have been going at it pretty hard whilst doing recovery, new work whilst you were recovering and now new work again. I can totally understand the frustration of not being where you want to be and sometimes all of life just build up and it effects motivation. Its normal.
Think about having a short break or doing something fun with the family and forget about the gym or the rehab for a few days. You are not going to get weaker and one thing I know for sure is that even with small increases in strength each year you will be way stringer than me when you hit my age (and you’ll probably still have abs…I hate you!!).
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The SSB is made to make life difficult. To get the most out of it, squat as you normally would and push UP on the handles at all times. The idea of the SSB is that it shifts the weight in front of you and tries to push you over, mimicking what happens when a squat goes wrong. It is particularly useful to improve your back and ab strength in the squat.
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Have at you good Sir.
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