Fighting the dad bod

Had a few logs on here now, however i have decided to stick another one up in order to try and introduce some consistency back into my training.

Hit some PBs this time last year then lifting fell off a cliff - no mojo etc,added variety by switching to Crossfit for 4.5 months until i became a dad

Training has now reduced to 2 days a week as i can consistently hit that around my responsibilities, not sure where i am going with this other than to get back to around the PBs i set in 2016. Will be running 5/3/1 for the main lifts and a couple of accessories. I may chuck in a bit of CV now and then too. I enjoyed the Oly lifting aspect of CF so may try and fit some of that in - just no dropping of the weights
 
Food
Weight 90.5Kg
Calories 2300
Carbs      230g (40%)
Fat      64g  (25%)
Protein  201g (35%)


Training Plan
Monday (Squat and Bench)
Squat 5/3/1
Assistance (3 sets) - Front squat
Flat Bench 5/3/1
Assistance (3 sets) - BB row
Core - weighted abs / back extensions superset
 
Friday (Deadlift and OHP)
Pullups
Deadlift 5/3/1
Assistance (3 sets) - Deficit Deadlift
OHP 5/3/1
Assistance (3 sets) - Standing DB press

Friday 7th April 17
Wave 1 Week 1 Workout 1 SQUAT
Warmup bar
87.5kg x5
102.5kg x5
115kg x6 kept a couple of reps in the tank
 
Front squat
3x10@60kg
 
Flat bench
Warmup bar
5@72.5kg
5@82.5kg
7@92.5kg
 
BB row
3x10@60kg
 
Ab crunch Supersetted with back extensions
 
Ab crunch
3x15
 
Back extensions
3x10 w 20kg

Tuesday 11th April 17
Wave 1 Week 2 Workout 1 SQUAT & BENCH
 
Warmup bike
 
Squat
Bar
3@95kg
3@107.5kg
5@122.5kg
 
Front squat
2x10@60kg
5@80kg
 
Bench
3@80kg (no 2.5s)
3@87.5kg (found 2.5s)
8@100kg
 
BB row
2x10@60kg
5@80kg
 
Back extension Supersetted (20kg)with weighted crunches
3x15 on both

Monday 17th April 17
Wave 1 Week 3 Workout 1 SQUAT/BENCH
 
Warm up
Bar x 10
60kg
 
Work sets
5@102.5kg
3@115kg
5@127.5kg felt stronger than last week.
 
Front Squat
10@60kg
8@70kg
5@80kg
 
Bench
Warmup
Bar
60kg
 
Work sets
5@82.5kg
3@92.5kg
6@105kg
 
BB row
10@60kg

Skipped abs due to time

Thursday 27th April 17 0600
Wave 2 Week 1 Workout 1 squat and bench (skipped deload)
 
Warmup
BW
Bar
60kg
 
Work sets
5@90kg
5@105kg
6@120kg
 
Front squat
10@60kg
5@80kg
3@90kg
 
BB row (bench busy)
10@60kg
6@80kg
5@80kg
 
Core (bench still busy)
Back extensions w 20kg
3x10
Supersetted with weighted crunches machine
3x15 (full stack)
 
Bench
Warmup
25 x bar
10@60kg
Back feeling pumped after rows / extensions
 
Work sets
5@72.5kg
5@82.5kg
10@92.5kg

/*BULK UPDATE*/
 
Friday 26th May 17 0630 hrs
Wave 2 Week 2 Workout 2 Deadlift & OHP
 
Pullups
10
8
5
 
Deadlift
60kg
100kg
Work sets
120kgx3
132.5kgx3
147.5kgx3
 
Deficit deads
3x5@100kg
 
OHP
45kgx3
52.5kgx3
57.5kgx5
 
Dumbell OHP
20kgx10
25kgx5
20kgx10
 
Dumbell front raises to finish
2x10@20kg
 
45min session
 
Day 7 of 16 hour fasting, no issues
 
Wednesday 24th May 17
Wave 2 Week 2 Workout 1 Squat & Bench
Did week 3 weights by mistake - issue with  getting access to Google Drive on Blackberry
 
Squat
Warmup
Bar
60kg
Work sets
5@102.5kg
3@120kg
5@132.5kg
 
Front squat
10@60kg
5@80kg
5@85kg
 
Barbell bench
Warmup
Bar
60kg
Work sets
5@82.5kg
3@92.5kg
5@105kg no spotter
 
Barbell row
10@60kg
8@80kg
3@90kg
 
Back extension 3x10 w 20kg
Supersetted with
Ab machine 3x15 w full stack
 
40min session
 
Day 5 of 16 hour fasting, no issues
 
Sunday 21st May 17
Full body workout
 
Squat
BW
60kg
120kgx8 first 3 had extra drive to lift off shoulders
110kgx5 concentrated on less depth to reduce buttwink
120kgx5 felt good
Belt on
130kgx5 no issues
140kgx3 at least 1 rep left in tank
 
Bench
60kg
80kgx8
90kgx5
100kg
120kgx2 felt heavy! (w/spotter)
 
Deadlift
60kgx5
100kgx5
120kgx5 right wrist giving some pain
Belt + chalk
140kgx5 happy
 
OHP
bar
60kgx3,x4,x3
 
60minutes total workout - Fasted workout, day 2 of 16hr fasted/8hr feed. Due to break fast at 1250hrs
 
Saturday 20th May 17
Maximal strength
1 arm chin up 4x5
Pike press 4x10
1 arm assisted press up 4x10
 
Friday 19th May 17
OH on holiday therefore switched to BW exercises for next few days. Never Gymless (Ross Enamait)
 
ICT workout 1
Burpees
Pullups
Squats
Pressups
 
60s/45s/30s/15s on each round for time
Finished 30s/15s upstairs so had to miss pullups
Took rest on every exercise every round
 
Sunday 7th May 17
Shoulders & Cardio
Ad hoc session
 
/*superset
3x10DB shrug@32.5kg
3x10 (alt arm) DB front raises@18kg
3x10 DB lateral raises @ 7.5kg*/
 
3x10 rear delts@10kg
3x10 shoulder raise machine@30kg,50kg,6@60kg
 
/*downstairs*/
Bis and tris 3x10
 
Grappler machine
2 rounds of 10 calories
 
Good pump session.
 
Thursday 4th May 17
Squat & Bench
Didn't have google drive to hand to see what maxes should be working at
 
Warmup
BW
60kg
 
Work sets
8@100kg felt heavy!?!
3@120kg
Belt on
5@130kg
 
Front squat
3x10@60kg slow and controlled
 
Bench - not recorded

/*Bulk update*/
 
Thursday 15th June 17
 
 
Revised general goals

Above average level of strength (less focus on the numbers)
Knock 1 minute off 1.5 mile time (need to test current)
Handstand walk

 
Will still be doing 2 days a week strength exactly as i have been doing plus extra mini sessions to work on the above in order to give more variety
 
Training days will be less prescribed and as and when i can get them in.
 
Wave 2 Week 3 Workout 1 Squat & Bench (redone)
Squat
Warmup
Bar
60kg
 
Work sets
5@105kg
3@120kg
Belt on
5@132.5kg
Felt ass rising faster than rest of upper body, need to correct this
 
Front squat
10@60kg
2x5@80kg not ATG
 
Flat bench
5@82.5kg
3@92.5kg
8@105kg
 
BB row
10@60kg
2x5@80kg
 
40 minute session
  
Wednesday 7th June 17
Legs and chest instead of  531 squat / bench
Leg press
Warmup
15@50
 
Work sets
10@130kg
10@170g
10@210kg
5@230kg
 
Leg extension
4x10@40kg
Superset with calf raises
4x12@10
 
DB bench
2x10@30kg
2x5@30kg
Supersetted with DB flyes
10@15kg
3x5@20kg
 
Chins (on power rack handle)
4x6
 
1k rower
4min 8 seconds
 
Friday 2nd June 17
Back and shoulders split instead of deadlift / OHP 531
Lat pulldown
10@12
10@13
8@14
5@15
 
Seated row close grip
12@10
10@12
8@13
8@14
 
Clean and press (individual clean and press =1)
5@60kg
4@60kg
 
Switched to 1 clean with multiple press@60kg
X5
X2
 
DB front raise
4x10@20kg
 
1k row finisher
4 minutes 26 seconds
 
Total workout 45 mins
 
Wednesday 31st May 17 0630 hrs
Wave 2 Week 3 Workout 1 Squat & Bench
Squat
Warmup
BW
60kg
 
Work sets
5@105kg
3@120kg
5@132.5kg
 
Front squat
10@60kg
5@80kg not ATG
3@90kg
 
Bench
Warmup
Barx10
60kgx10
 
Work sets
5@82.5kg
3@92.5kg
11@105kg spotter on last rep
 
BB row
10@60kg
2x5@80kg
 
Back extension and weighted abs circuit
3x10@back extension
3x15@abs
 
40 minute session
 
 

Saturday 17th June 17 0615 hrs
Hill sprints x 10

Sprint up / job walk back down
Total time 16 mins
 
 
 
 

Sunday 25th June 17 0820hrs
Wave 3 Week 1 Workout 1 Squat & Bench
Squat
Bar
60kg x8
 
Work sets
100kg x 8
110kgx5
125kgx5 not so happy with that
 
Front squat
10@60kg
6@80kg
3@100kg happy with that
 
Bench
Warmup
10@60kg
 
Work sets
80kgx5
90kgx5
100kgx5
 
On bench had to use a bar with rotating collars, made the whole experience more unstable around the wrists. Assume these are for oly lifting.
 
Barbell row
10@60kg
5@80kg feels good
 
Core
Back extension
3x10
Supersetted with
Weighted core machine full stack
3x20
 
-------notes-----
Only managed 1 workout this week (excluding this) which was a session that I didnt complete last week, thought I may be able to get 2 more sessions in this week . However I decided to scrap this week which was a deload week anyway and progress onto the next wave.
 
I recently decided to unschedule days for gym and make it when I can due to having a baby, however I like organisation so it's taking a bit of getting used to...maybe it needs to be scheduled in? It's a learning curve!
 
 

JimXVX
Hi mate - I'll also a Dad doing what I can to fight off the onset of dad-bod, although my kids are older so at least they sleep!
 
My training style isn't dissimilar to yours - not crossfit but using similar exercises.  As a stressed father I would heartily recommend buying yourself a kettlebell so you can get in some workouts at home when you can't get to the gym.  Some weeks I only get to the gym twice, but 3 times per week I do a half hour session of kettlebell swings - in my view the best exercise for stripping fat whilst building your conditioning; it's also made my posterior chain much stronger which has hugely benefitted my squat strength.

Cheers buddy, appreciate you popping in - i may look into that - do you do them in circuit form? I used to do plenty when i did CF but not since.