The real miracle would be accurately counting to 32 on a pr set
3 Likes
15/06/2020
Med ball slams
- 2x5 @ 12
Bench
- 125x5
- 145x5
- 165x5
- SS w/ kneeling ab wheel, 3x15
Bench
- 5x10 @ 125
- SS w/ 1-arm DB row, 5x10 @ 80
Seated KB overhead extensions
- 50 total reps (rest/paused) @ 54
Loaded stretches, 1x60
- Chest, biceps, triceps
Notes:
- Quick, simple, effective. I felt strong and pumped after. Not much to add; I want all my sessions to be like this. It’s why I love 5/3/1 variations.
3 Likes
16/06/2020
Hang power snatch
- 85x5
- 95x5
- 110x5
Squats
- 1x7 min @ 100
Pullovers
- 1x20 @ 25
Superset
- BW leg extensions: 3x30
- Prone band leg curls: 3x8 slow, 10 sec hold, AMRAP
Band dislocations
- 50 total reps
Loaded stretches, 1x60
- Quads, hamstrings, lats
Notes:
- 7 minutes of squats. Fuck me. One more week.
3 Likes
17/06/2020
Running
- 3.3km
Notes:
- Nothing exciting, just had a nice steady run with one of my dogs this morning.
- In other news, I’ve been having really uncomfortable thoracic pain lately. It doesn’t feel muscle related, almost like it’s in my spine. I think part of it is due to the fact that the body armour we wear for work is very ill-fitting, and if I stand comfortably in it I’m pulled into a strange slouch. Standing up straight makes it feel like I’m fighting against the vest, so I end up subconsciously slouching my upper back, but straighten my head and neck which isn’t good. This is coupled with the fact that right now our shifts are 11 hours with little opportunity to sit.
1 Like
Is it an external vest and do you have a bunch of gear on the front of it?
We can wear either and I felt like I was getting pulled forward when I loaded up the front. I have everything on my belt now which has its own problems.
External, and no, I try to keep all my kit on my belt. I think the issue is partly just the weight of the vest for so many hours a day, but also the fact that it doesn’t fit properly; the front wants to slide up towards my neck and the back wants to drop towards my butt. I have a short, broad torso, and it almost feels like I need a smaller size panel in the back.
21/06/2020
Bench
- 145x5
- 165x5
- 185x5
- 5x5 @ 145
Squats
- 1x7:30 min @ 100
Pullovers
- 1x20 @ 25
Superset
- BW leg extensions: 3x30
- Prone band leg curls: 3x8 slow, 10 sec hold, AMRAP
Loaded stretching, 1x60 sec
- Quads, hamstrings, lats
23/06/2020
Standing high jump
- 2x5
Squats
- 1x8 min @ 100
Pullovers
- 1x20 @ 25
Superset
- BW leg extensions: 3x30
- Prone band leg curls: 3x8 slow, 10 sec hold, AMRAP
CGBP
- 50 reps @ 100 (rest/pause)
Barbell row
- 50 reps @ 100 (rest/pause
Loaded stretching, 1x60 sec
- Quads, hamstrings, lats
Notes:
- Well, I completed the Hungarian Oak Leg Blast program. Pros: definitely added some leg size, built up my endurance capacity, got through some tough mental barriers. Cons: it sucks. Getting to 5 minutes of squats isn’t terrible, but once you hit the 6 minute week, everything sucks, and it just continues to get worse. Towards the end, this was one of the hardest programs I’ve ever done, and I had to fight through quitting or taking the bar off my back many times.
- I could definitely see myself running this again after a couple dedicated strength blocks, just for a change of pace. I would also NOT do it with barbell squats again, and would probably do something like Hatfield squats instead. I could also see it being done with proper full range of motion leg press, or even a prowler.
- I’ll throw in a video below of the 8 minutes of hell that was today. It’s not exciting; it’s literally 8 minutes of me squatting and checking the time on the camera, silently dying inside.
2 Likes
Congratulations!
1 Like
Nice work completing that program dude. That’s one that has never moved off my “do not touch” list.
2 Likes
Nice work, dude! This and the 10K KB Swing are on my potential list for this winter. I’ll let you know if I start it.
1 Like
@mr.v3lv3t it’s definitely one of those programs that you get half way through and think, “What have I done?”
@jshaving do it, man! Then I’ll have some who can relate to my suffering. I tried the 10k swing challenge but stopped after a couple weeks; wasn’t great for my back and it wasn’t supporting my goals at the time. But give it a go.
@Frank_C I wanted to discuss this but didn’t want to clog up the log.
I definitely agree with that statement. People sometimes forget that beyond the horrific things that LEOs see, dealing with people all day is exhausting. Law enforcement is, to an extent, a “customer service” job (as is security to an extent, in my case); trying to maintain your composure and professionalism while people are rude to you constantly is super draining. When you have a family life on top of all that, it adds a whole host of other circumstances that sometimes make it fee like you can never shut off and wind down.
I know for myself some nights it takes a lot of self control not to snap at my wife when she asks for XYZ right when I get home after a 12 hour day of fighting shop lifters and chasing away screaming bums/drunks.
24/06/2020
Running
- 15 minutes, didn’t check distance
Notes:
- Had to keep it short today. Also, I’ve never had burn/pump in my legs from steady-state running before. I think my legs were just so shot from yesterday. Combined with a less than stellar sleep last night and nutrition the day before, my legs just weren’t ready for a long run.
3 Likes
You, my friend, are a maniac. Great work!
1 Like
Yes, yes I am. Haha!
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We’re problem solvers and it’s not limited to the criminal issues. It’s easy to be worn out after spending the day making decisions for other adults. There are a lot of days where I don’t care about anything.
Wife: What do you want for dinner?
Me: I don’t care.
Wife: What about _____?
Me: I don’t care.
Wife: I don’t want to make something that you don’t want.
Me: If you prepare some food then I will eat it.
I really just don’t want to think sonetimes.
2 Likes
Marriage is repeating this conversation until one of you dies.
3 Likes
That’s one of the main reasons I do food prep — to avoid this conversation.
2 Likes
28/06/2020
Power clean & jerk
- 120x1 & 5
- 140x1 & 5
- 155x1 & 5
Bench (rest/pause)
- 1x22+5+3
Walking lunges
- 50 reps/side & 25/hand
Lu raises
- 50 total reps
Chins
- 50 total reps
Notes:
- Took kind of a mini deload during my work days last week. I wasn’t sleeping well at all, nutrition was poor, and work was unbearably hot with a lot of the local assholes running around so I didn’t want to add any extra fatigue. It’s like the jail released a bunch of idiots all at the same time and they decided to come in droves to cause me problems.
- I decided I’m gonna run bench, power clean & jerk and hang power snatch as my 3 main movements for now. Lots of athleticism to be gained there, and I’ve never really pushed my bench before so I know I can ride it out for a long time. Using 5/3/1 SVR II for the bench (which is proving to be lots of fun) and 5’s progression with 5x5 FSL for the power O-lifts.
- I’m also splitting up the main and supplemental work to different days for the bench and power clean & jerk, just to increase frequency and get more practice with them.
- Those walking lunges were uncomfortable. My legs were screaming and shaky after. Took long strides to make sure I was getting lots of ROM. Since that’s really going to be my only major leg assistance, I might up the weight and absolutely obliterate myself on them.
2 Likes
29/06/2020
Hang power snatch
- 80x5
- 95x5
- 105x5
- 5x5 @ 80 SS w/ 5x10 kneeling ab wheel
Hang snatch high pull
- 5x5 @ 175
Incline DB bench
- 50 total reps @ 50 (rest/pause)
Standing DB curl
- 1x10 @ 50
- 1x10+5 @ 50
Notes:
- Felt like a solid session. Upper back and traps were ballooned after all that snatch and high pull work.
- I think I’ve really stumbled onto a good thing for myself with all this rest/pause work. I’m definitely the kinda guy that likes to find the path of greatest efficiency, and I can get a lot of work done in a short amount of time with RP, without sacrificing poundage.
2 Likes
01/07/2020
Happy Canada Day! 
Bench
- 140x5
- 160x5
- 180x5
Power clean & jerk/push press/press
- 2x1 & 5 @ 120 (jerk)
- 2x1 & 5 @ 120 (push press)
- 1x1 & 5 @ 120 (press)
Keg carry
- 5x40 yard @ 150
1-arm DB row
- 50 reps @ 50
KB JM press
- 50 reps @ 54
Notes:
- Bench felt good. Since I’m splitting up the main and supplemental work to different days, I’m able to slow everything down and really focus on nailing form.
- So, the reason the clean & press progresses in a seemingly backwards manner is because I was doing jerks and they were almost flying out of my hand. Then I tried push press and that was too easy. So I tried strict press and had those 5 reps practically fly up on their own. I’m done so little overhead pressing since COVID-19 hit, and yet what used to be a little less than my 5RM is now easy. I have, however, been doing a lot of triceps work, so that’s probably why.
- I’ve been toying with a specific idea for how I want to approach my next training block. I’m calling it “How much, how many, how fast, how far”. The principle is tackling the common questions in working out: How much can you lift (eg, bench)? How many can you do (eg, push-ups)? How fast can you go (eg, sprints)? How far can you go (eg, loaded carries)? I would work towards increase max poundage on barbell lifts, max reps on bodyweight movements, max speed on running intervals, and max distance on loaded carries. Still playing around with things, but I’m liking the concept.
3 Likes
That is a legit sounding training concept.
3 Likes