T Nation

Hypem's log: 5/3/1


#562

Me lower (medium)

100 pull aparts

DL, no belt
warm up then
6x110, 125, 140, 150 (mixed grip)

3x10x100kg

Squats, very humbling after a DL workout. I preferred it over front squats as I have a bit of pain from my neck to lower lat on the RHS, which I’ve had before and it comes from the bodybuilder grip on FS.

4x10x60kg

Also realised something today, squatting wider is easier on my hips


#563

Rep upper
100 pull aparts
3x3 explosive push ups

Feet up wide grip bench (index on rings) tempo 303

4x8x50

Cgbp
4x8x50kg

Weighted pull ups with 5kg SS wiin h benches
8
8
3x6-1-1 (rest pause)

Db flies tempo 403
4x8x8kg

Cables rows
4x12x45kg

Db lateral raises
3x12x6kg

Db hammer curls
3x12x10kg
1x20x6kg

Weight 87,05kg


#564

Rep lower

100 pull aparts
3x3 box jumps

Squat tempo 303
4x10x90kg

Front squat clean grip and normal tempo
4x10x60kg

Rdl
3x10x40kg

Leg press
4x10x80kg short rest

Weight 87,10kg

Tempo squats… Front squatting is much easier in comparison !! Great to feel the position and get a nice groove


#565

Me upper, high

100 pull aparts
3x3 explosive push ups

Bench
Warm up then
6x75, 80, 82,5kg

Probably could have got 85, but that’s ok

Wide grip bench
4x6x65kg

Cgbp
2x6x60kg

Then I realised I forgot to ohp so I stopped

Pull ups SS with bench 10 10 8 10 10

Ohp
4x6x40kg

Bent over rows
6x8x57,5kg

Lateral raises
2x12x6kg

Bb curls
3x8x25kg

Weight 87,45kg


#566

Again asking you @MarkKO as you have experience with this: I’ve got 5 night shifts in a row, 6-8 hours each coming up, starting Sunday night at minight. Any advice ? Should I try to sleep before? Should I start going to bed later from Friday ? Basically how do I minimize this messing up my brain/training. Thanks!


#567

This is how I would do it:

Sunday go to bed around 6 pm, get up at around 10 pm
Monday train after shift, then sleep. Repeat until nights finish
After your final night shift stay up all day until early evening and then sleep through


#568

That’s great Mark, thanks.I’m not sure I’ll be able to get to the gym after the shift, but I’ll do that if I can, otherwise I’ll go when I wake up

Thanks again!


#569

Me lower
100 pull aparts

Bench
Warm up then
6x95, 110, 125, 130

3x8x105

Front squat
4x8x65

Weight 86,75kg


#570

I’ve been doing a lot of night shifts as well.
I like to take a nap before I go to work 1 or 2 hours.
Go home and straight to bed, wake up, eat, hydrate. Train a couple of hours later.
I’ve tried to train right after the shift, and my body just can’t relax, still heart rate is raised for a couple of hours, it’s hard to fall asleep and I end up having a bad uneasy sleep.


#571

Thanks Mortdk I appreciate your input! I’ll let you guys know how I get on. Luckily next week is deload so it’s OK but I don’t want to spend next week end synchronising back to normal life !


#572

Rep Upper

100 pull aparts
4x3 explosive push ups

Wide grip bench, normal tempo but paused

4x8x70kg

CGBP
4x8x60

SS zith weighted pull ups, 7.5kg
8-8-6-5-5-4-4

Db flies
3x8x10kg

Cable rows
2x10x52kg

DB rows
2x10x30kg

DB hammer curls
10kgx 11-6-5 rest pause

weight 87.65kg


#573

Yesterdays training

Rep lower
100 pull aparts

Squat tempo 203
4x8x90kg

FS
3x6x70kg

SLDL
3x8x70kg

DB Rear elevated split squats
2x12x14 in aech hand

weight 87.9kg

I’m slowly getting used to the volume, DOMS in my legs are usually the worst. The second day helps me get rid of it though, which is good. Next week is deload


#574

2 night shifts in, they finished earlier so far so I got to bed at 5am which is OK. I sleep until 11 then nap from 6 to 8pm

I went for a short bike ride yesterday, today workout was late afternoon

Deload upper
100 pull aparts
3x3 explosive push ups

Bench
2x5x60kg, paused and felt pretty explosive

push ups
15-15-10-5

DB flies
3x8x8kg

DB triceps extensions
3x12x12kg

Pull ups
2x10xbw

BB bicep curls
3x8x20kg

weight 87,40kg


#575

Night shifts going well, went to bed at 530 and 630am the last two nights. Completely crashed this morning and woke up much later at 1.30pm. Feeling OK now, one more to go.

Squat deload
100 face pulls

1x5xbar, 50, 65, 80
2x5x100kg

DB rear elevated split squats
2x12x12kg per hand

bodyweight squats, 50 reps… this hurt a LOT more than I thought

Romanian DL
2x8x40kg

Planks
2x1min

weight 86.30kg


#576

Deload OHP (yesterday)

100 pull aparts, 3x3 explosive push ups onto 15kg plates

OHP
2x5x35

Standing DB press
2x12x12kg per hand

Decline push ups
2x10xbw

ROlling db triceps extensions
2x12x12kg, 10x12kg

DB hammer curls
3x10x10kg

DB flies
2x8x8kg tempo 403

weight 87.40kg

I’ll try to get good sleep in this week end to get back into training on Monday. Night shifts are horrible, hopefully I’m not asked to do as many as that in a row. Where is my 9-5 gone ?!