Starting this log to help stay accountable. I just had my third child last week and I plan on fitting in training each day. The log is to help me stay accountable and have something to show for it.
33 yo Male, father of 3. Desk Jockey by day. I have slowly build a small garage gym over the years so I am lucky enough to have some equipment readily available throughout the day right our my door.
Recently finished an 8 week “Base Building” phase as prescribed in the Tactical Barbell books. I planned this 8 week block to end a week before our new child was born. Then I would take a week off and start Continuation. I wont go into it much but I was very happy with the results from Base. I went from struggling to finish a 5k to now being able to fairly comfortably run a 24 minute 5k. Iv never done that in my life. I feel much more confident as a runner. Im not going to win any races but I can a least finish them! It was a great experience. I actually learned to enjoy a long slow jog outside. Plan to run a base cycle once or twice a year. Added bonus was my resting HR dropped a few points as well.
Continuation started today. I am running Operator/Black. Starting with really low TM’s as I havent lifted heavy in a long time and I am assuming my recovery will be lacking for a bit due to newborn in the house. I am also trying to keep all my workouts to under 45mins all while adhering to the minimal 2-min rest rule from TB. I am dropping the deadlift for a cycle or two and adding KB and Weighted Carry finishers. Sticking with just the Ft. Squat, Bench, Wt. Chin for all 3 lifting days.
W1D1 MS Day
Bench 5x5 145lbs superset with band pull-aparts
Weighted Chin 5x5 30lbs
Front Squat 5x5 165lbs
Finisher was 10min EMOM of 10 Kettlebell swing 70lb. (might move this to 5 mins and do 20 swings to save some time. Felt really good)
Quick “Plank and Shank” to close out with a 20lb weight vest on. 2 mins of planks, 1:30 of shanks.
Also incorporating some Frequency Method I picked up from Greyskull LP. I am performing 4 sets of 5 chins and 15 pushups a day. Will slowly up this number as time goes on. Doing this to just get some extra upper body volume.
Got the workout done in 50 mins exactly while the baby slept. Will probably vary workout times each day on when I can get them in but my plan is to just get them in.