wait a minute why didn’t I get this memo !!
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You didn’t deserve it, your session wasn’t hard enough.
But tonight you’re allowed Rob, have a beer for me as well.
Ha ha maybe after deadlifts tonight I will have a beer…just for you of course !!
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Judge you? Would rather join you.
Maybe challenge him to a workout sometime if it doesn’t violate cop regulations? Your job isn’t to save guys from themselves, but if this kid’s that big already, and you know his mother, might be an exception.
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That would be fun but I’m not sure when a gym will be available. I decided to try to get him a job at the grocery store. He initially applied and interviewed but then they turned him down because he’s 15. The labor laws are a lot more strict for people under 16 so it’s understandable that they’d pass over the young applicants when they have tons of adults applying. I went and talked to a manager and asked for them to reconsider. I’m not sure how it’ll play out but I tried.
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Got a good heart in ya.
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3.27.20 SGSS W5 D3 - Pull
OUTDOOR WARM-UP
DEADLIFT
185 x 5
275 x 5
335 x 5 x 5
HANG POWER CLEAN
165 x 5 x 3
HANG SGHP
185 x 5 x 2 sets
HANG CLEAN PULL
235 x 5 x 2 sets
DB REAR DELT FLY
45 x 12, 10
45 x 10 + 25 x 15
PENDLAY ROW
135 x 8, 8, 10 + 4 + 4
DB PULL OVER
80 x 8, 8, 12
PULL UP
8, 6+2, 5+1+1+1
INCLINE DB CURL
30 x 12, 7, 5
Time: 72 minutes. I’m beat. It was downhill after the clean pulls. I might’ve got carried away on the platform. I’m still trying to recover. I’m hoping pancakes help.
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Those coaches who say you shouldn’t train longer than about 45 minutes are right. My energy and intensity drops sharply after the 30 minute mark with these sessions.
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Now this sounds like my kind of recovery.
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My protein pancake mix finally came in the mail. A serving is half a cup of the mix. 1 serving equals 1 pancake for me. They are tasty.
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My sessions are getting broken up a lot with me having to stop barbell lifts and go to the school to do pullups. Workouts have ended up taking 2 hours. A protein shake with banana and peanut butter has become my intraworkout, with post workout being…you guessed it. But yeah - I’ll drain quick and get super hungry if I haven’t eaten really recently and if the session goes too long.
The obvious TL;DR here is intraworkout pancakes.
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My workout was only a little over an hour. I should have plenty of fuel for that. I had a good serving of oatmeal about two hours before my session. The problem is probably doing deads and power cleans before I get to my “back work”.
This workout just kept going and going haha.
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This is real Community policing J, good stuff.
When working like that, we meet a lot of youngsters out of line. We do get a soft spot for them and will try to help the best we can.
About the training, you learned me to have a piece of candy in handy when it got a little long. I’m actually doing that if I’m a bit drained.
72 minutes should be doable.
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I was in the basement so I had access to food, but nothing sounded tolerable in the moment. Guess I need to get some more candy!
Come to think of it, I haven’t really needed the candy since the last time I ran SGSS.
My real problem is that I don’t know the minimum effective dose for back training. I want thickness in the middle so I need a row (meadows row or pendlay row). I want width so I need a good lat builder (row or pull down). I want big shoulders including rear delts so I throw that in there.
I think my back session would be perfectly fine if I didn’t do deadlifts and cleans first. They’re pretty demanding.
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Year deadlift sucks the life out of you, when you’re pushing them.
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Those fourth and fifth sets definitely do. Next week will be even more fun. I get to use 355 lbs.
3.28.20
Well, I’m supposed to do cardio, abs, and PT. I mowed the yard, did a little PT, and then ate half a bag of Salsa Verde Doritos. I went to the grocery store this morning for eggs and impulsively bought chips. 
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I’d like all my workouts to be 45 minutes or less, most the time, but I honestly don’t know the “right” amount of stuff to do
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