W4d3
Squats felt really good by set 3, so I’ll need to make sure I keep warming up slowly when the weights pick up next week and I should be golden
Bench was awesome today, I started warming up my rear delts during squats and reckon that helped.
Pretty easy day really.
I did sets of 10 chins after each set of bench, there’s not many pullups programmed in during the next phase so I think I’ll try to sprinkle in 30-50 reps per workout. That’ll be the only real change
I understand that you’re moving into the a SWAT equivalent? (Please correct me if I effed up there)
I was wondering what proportion, outside of “special police,” of Aussie copsdo you think train hard?
Hey brother, that’s just my goal mate! I’ve only just graduated the actual academy so I’m as junior a police officer as it gets
ooohh gotcha. I thought you were already in the academy for tactical / special ops (is that the right term?)
What does the road look like from here?
I haven’t met enough to make a judgement sorry man. It depends what age bracket you’re looking at, and the role they are in.
As a whole do I think we could be fitter? Probably yeah.
Once you’re in there’s no re-testing for Fitness. They would need to pay people extra for mandatory fitness it they wanted to keep that as part of job requirements
Man I’ve got to just learn to be a good police officer first.
The fitness component of the assessment should be the easiest part for me. I need to learn making good tactical decisions under pressure, operational safety, high risk arrests etc. Gotta do my time and get up the experience. Lots of jobs on the road, maintain my fitness, and when I’m ready, crush the assessment
Thanks for your response! Definitely sounds like a busy but super important time for you. All the best, mate
Haha yeah interesting time to be in the force, honered to wear the badge all the same
We have to have two years of post-academy work under our belt before we can do anything. For SWAT, you have to average 85% or more on all your shooting quals to apply. If you’re accepted, then you get to go through Hell Day and a long week to try out. If you succeed, then you start at the bottom of the team on the perimeter and over watch.
Hell day… sounds pleasant. Glad it’s you guys and not me 
Ooh that does look tasty !!
Good day today. Finished base block strong
Jerks actually felt like they were snappy today which is good, as in the past they’ve always just felt like push presses
Deads were beuno
Congrats on getting into the field and good luck on the new career!
What program is it that you’re doing? That first week looks simple, but hard. Is that one of the high intensity bodybuilding ones?
Hey brother! Thanks man I appreciate it! So I decided I wanted to work on my super total (squat/bench/deadlift/snatch/clean and jerk) as I’ve always wanted to have a crack at the one tonne challenge.
I googled supertotal programs, found this, had a read and thought it looked alright haha.
I have no idea if it’s from a reputable coach or not, but I guess I’ll see in about ten weeks lol
No link ?
I just downloaded it from Google sheets haha
I thought Tnation got funny about links to other sites/programs
I love your process - pick a mad goal, pick some mad program you just googled, no questions, no doubts just give it 100% and smash that goal.
The older I get the more I realise that (for me at least) the only variable that really matters is relentless intensity
Haha love it!
It’s very clearly working for you.
