u/AussieBrucey

Currently in my peak week and figuring out what cluster to pick for next block. Been doing 5x5 BP, 5x5 SQU, 5x5 WPU, 1x5 DL.

Was wondering if anyone's experimented with running two clusters concurrently in an (A/B/A) (B/A/B) fortnightly pattern? Will still be doing 5x5 for all working sets so I'll be averaging out 7.5 working sets per exercise per week.

Currently thinking of the following:

A - Back squat, bench press, weighted pull-ups.

B - Front squat, overhead press, trap bar deadlift.

Am I better off doing the exact same cluster 3x/week and swapping every 6 weeks as prescribed in TBIII?

Hi all, current civilian paramedic looking to get fit for selection on my jurisdiction's special operations team. Role is quite varied; covers everything from search and rescue, flood rescue, wildland firefighting, vertical rescue/rope work, and being a medic on the police tactical unit.

I've been lifting for ~10 months and have made some reasonable strength gains using a 3-day full-body bodybuilding program, but have a long way to go. For conditioning, I've been doing 1x zone 2 run and 1x 600m interval session a week.

I'm looking for advice on what programs would be best for me. I've just finished 2-weeks of operator/black, but the high volume of HIC sessions is proving hard for me to tolerate while working 12+ hr shifts with half being overnights. I feel operator is the best strength template for me, but also want some advice on what sort of cluster might be best for me. At the moment I'm doing 5x5 back squats, 5x5 bench press, 5x10 assisted pull-ups and 1x5 barbell deadlift.

Thanks in advance!

Hi team. I'm a 25-year-old male, 185cm tall, and currently weigh 82kg. I currently work full-time in a moderately physically demanding job (paramedic). I've been in the gym for 6 months now, was initially working with a PT but now trying to be a bit more autonomous with my programming.

My primary goals are to improve cardiovascular health, strength, and conditioning. The caveat with my routine is that I work a rotating 9-day roster. I've been doing a 3-day full body program for the past 6 months but I want something that's more sustainable now my training volume and subsequent cumulative fatigue is increasing.

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Day 1 (Day shift 06:45 - 19:00)
Rest

Day 2 (Day shift 06:45 - 19:00)
Rest

Day 3 (Afternoon shift 11:45 - 00:00)
3x6 Barbell back squats
3x8 Barbell bench press
3x10 Lat pulldown
3x10 Romanian Deadlift
3x8 Assisted Dip
3x10 Standing calf raise
3x10 EZ-bar preacher curls

Day 4 (Night shift 18:45 - 07:00)
Rest

Day 5 (Day off)
Recovery cardio session (Zone 2 running for 30 minutes)

Day 5 (Day off)
3x5 Sumo deadlift
3x8 Military press
3x12 Barbell row
3x12 Dumbbell bulgarian split squat
3x12 Pec deck fly
3x12 Cable crunches
3x12 Dumbbell skull crusher

Day 7 (Day off)
Rest

Day 8 (Day off)
3x10 Front squat
3x8 Dumbbell incline press
3x10 Reverse grip lat pulldown
3x12 Barbell hip thrust
3x12 Face pull
3x10 Dumbbell lateral raise
3x10 Lying leg curl

Day 9 (Day off)
Sprint Interval workout (5km)

Hi team. I'm a 25-year-old male, I'm 185cm and currently 81kg. I currently work full-time in a moderately physically demanding job (paramedic). I've been in the gym for 6 months now, was initially working with a PT but now trying to be a bit more autonomous with my programming.

My primary goals are to improve cardiovascular health, strength, and conditioning. I have shared my current training routine below. I am looking for advice on what is good and what could be improved. As per my current routine, I prefer 3 days/wk of resistance training and 2 days of cardio. Also curious whether I could trim it down to 6 movements per day without sacrificing reasonable gains. Thanks in advance. As far as markers go, my bench (40kg/10 reps) is lagging behind my deadlift (122.5kg/10 reps) and squat (70kg/10 reps) significantly.

_________________________________________________________________

Monday
3x6 Barbell back squats
3x8 Barbell bench press
3x10 Lat pulldown
3x10 Romanian Deadlift
3x8 Assisted Dip
3x10 Standing calf raise
3x10 EZ-bar preacher curls

Tuesday
30min cardio (zone 2)

Wednesday
3x5 Sumo deadlift
3x8 Military press
3x12 Barbell row
3x12 Dumbbell bulgarian split squat
3x12 Pec deck fly
3x12 Cable crunches
3x12 Dumbbell skull crusher

Thursday
Sprint Interval workout (5km)

Friday
3x10 Front squat
3x8 Dumbbell incline press
3x10 Reverse grip lat pulldown
3x12 Barbell hip thrust
3x12 Face pull
3x10 Dumbbell lateral raise
3x10 Lying leg curl