Time: 43 minutes for the lifting portion. Today is my son’s 4th birthday. He asked me why I had my police uniform on… I’ve had enough of this. I’ve only been home one night in the past two weeks when my kids go to bed. The see me in the morning for a few hours and then I’m gone. My daughter (she’s seven) hasn’t seemed to notice much, but my son seems confused when I put on my uniform day after day after day. If today and tomorrow go well then we’re done with the emergency schedule and I’m taking two weeks off.
My Dad was a paramedic for my entire childhood memory, he worked a lot and was pretty much obsessed by his job, he also worked shifts and overtime and I vividly remember sitting in the car outside the station on his days off when he just “had to go in for 5 minutes” and being in there for about half an hour.
Long and short is whilst I remember that what I really remember was my dad was great with us growing up and that other stuff is just incidental to my childhood.
Hope my kids feel the same - I’m a fire fighter so fairly similar in terms of disappearing off at awkward times!
I’m on standby for a protest/march so I have time on my hands. I’m in week three of my full body giant set routine and I’m already questioning myself.
I actually feel like I’m doing too much junk work. The conditioning aspect takes away from the effort on some lifts.
I’ve been training every other day to catch up to the calendar and I kind of like it. I just wrote down my important lifts and they actually make a decent push/pull split.
PUSH (super sets)
Squat + DB OHP
RFESS + Incline
Lat Raise + arms
Each of those leaves room for me to throw in some much needed ab work, too. If I can break my mental attachment to matching my training week to the calendar week then I think I can do some good work with this.
The good thing about my program changes is that I’m able to keep doing the same exercises, sets, reps, and progression. It’s training ADD without the negative side effects!
Happy, I guess a little late, birthday to your son J.
And that program looks like you’ve come up with something real good for you.
You can always do as pwn does and do different lifts first in the workout.
I’ve kind of developed a preference in the order of exercises. Deadlifts are heavier than clean pulls so they’re a good primer for the explosive movement with lighter weight. And both of those are good primers for power cleans.
Squats just make everything that follows feel better.
We survived protest season. I’m officially off work for the next two weeks. I’m currently finishing up The Last Kingdom on Netflix with the Mrs and enjoying some Busch Latte.
I decided to skip my final workout of week three and jump into week four. Have you ever designed a program that looked good on paper but kicked your arse? This was one of those.
Warm Up and Carbio
OUTDOOR DYNAMIC WARM UP
7 minutes FARTLEK RUNS
Run 20 sec, jog 20 sec, run 20 sec, jog 20 sec, run 20 sec, rest 2 min Only did two sets today.
Superset 1
PULL UPS
BW x 9 x 3 sets with first three sets of deads DEADLIFT
225 x 5
275 x 3
315 x 3
355 x 5 x 3 sets 1 min rest between the actual work sets.
Superset 2
CLEAN PULL
225 x 3
285 x 3 x 3 UNDERHAND ROW
135 x 5
195 x 5 x 3 sets
Superset 3
Okay, started to fizzle here and this turned into straight sets of cleans followed by reverse fly’s. POWER CLEAN
230 x 2, 0+1, 2, 2, 2 REV DB FLY
25 x 15 x 3 The 0+1 on cleans was after I tried to superset them with fly’s. The cleans got better as I continued which tells me I still need to warm up even though I’d already pulled a metric ton (okay, so just half that).
Lifting Time: 42 minutes. Anyone have a spare lower back lying around???
That’s a massive workout. Really impressed by your ability to casual bang out 100 kgs+ cleans after all this work.
Not yet, so I’m still a pussy!
I think it’s just CNS that needs to be warmed up to the exercise. It often happened to me when doing the oly program. These exercises require more activation
I was ready to pull but that whole catching part was tough. First set was ugly. Second set had a miss because I was only thinking about doing a pull. Third set was powerful.
I was just being lazy because 225 was on the bar from pulls and I didn’t want to strip it off and then put it back on. Lesson learned.
