T Nation by Biotest

I think its safe to say that not all Police jobs are the same. There are probably “easier” and “harder” places to be a cop. And departments that pay well and departments that don’t pay as much.

The pump and muscle growth aren’t necessarily separate. Different training styles can work, as long as you’re making progress over time.

Spinal Tap 5s PRO - Anchor - 2026.c12w2d3 Tuesday - 01 September 2026 Workout: Conditioning + calves + neck, 1015-1055 (40 minutes) AMRAP - 10 minutes Sled push - 135 lbs + sled - 50 yards Rounds: 9 Seated calf raise - 150 lbs - 3 minutes Reps: 68 Neck extension - 25 lbs - 15, 15, 10, 10 Got 9 full rounds again, this time with only 16 seconds to spare. Not sure what it’s going to take getting over the hump to 9+, but I just didn’t have whatever it is today… Glad for the repeat performance, though—it was a solid showing.

@simo74 - Thank you!

freshyfresh: This is probably the better way to do it but I was too lazy lmao. Typically I set stuff up the night before because I swear what takes 5 minutes the night before takes 15 minutes the day of I am the exact same way. Night time me is far more motivated than morning me, haha.

T3hPwnisher: by having a barbell racked in front of you to grab onto for the squat, vs holding onto the sides of the rack. This is probably the better way to do it but I was too lazy lmao. Typically I set stuff up the night before because I swear what takes 5 minutes the night before takes 15 minutes the day of T3hPwnisher: I LOVE how much your rack leans when you rack the bar on that set: puts the gravity of the situation to light There very much was an “Oh shit” when I felt it tip forward haha T3hPwnisher: I love your goal here too Thanks! It’s very “chaos is the plan”

I LOVE how much your rack leans when you rack the bar on that set: puts the gravity of the situation to light. I love your goal here too. If you have an extra set of j-hooks, you might do yourself a favor by having a barbell racked in front of you to grab onto for the squat, vs holding onto the sides of the rack.

Rhetro: Muscle confusion..the idea that you should switch up exercises to provide a new stimulus to shock the muscle. Doing one more rep to failure from progressive overload is already a new stimulus, no need to switch up exercises. Going to failure is already ‘shocking’ the muscle. You could open an endless discussion on this paragraph alone. We never called it Muscle Confusion. It was our belief that after a couple months of doing the “best” routine, the best routine is not the one you are doing. How do you address plateaus? Progress is additive. Stagnation is psychologically defeating.

Conjugate Time: 45 min Warm up: Lacrosse ball glute Airplanes King deadlifts Hatfield squat: 155x6, 205x6, 245x8, 265x8, 285x8, 315x9, 285x6 SB over 60" bar: 175x5 Notes: @T3hPwnisher 315 for 20 would have been grindable if I didn’t hit that 285 set but 315x9 cooked me lmao. My body told me to rack it I will attempt it again in a few weeks though. It’s too stupid not too 295-305 was probably the more appropriate top set. Oh well That tall of a loading set up also cooked me Going to scratch the wave loading stuff for accessories. Basing off the Dan john saying, my life is too stable and predictable for my training not to be chaotic (Plus doing fun and dumb stuff in training is scratching that training ADD). I will keep the carries and loads progressions. It’s easy enough to manage and I can scratch variety itch by using different implements Plus with the conditioning stuff I’m doing, waving up to 5 sets on training days seems dumb After that 315 set, I felt like I was in a fugue state. Legitimately outside of my own body doing the sandbag stuff. I finished the set of 5 and realized it was over. Probably smart to call it there. A heavy hinge was not happening after that shit. The rest pause was the issue Using lighter variations and this for an overload seems smart. Getting the technique improvements but not losing the feeling of heavier weight Hatfield squat: 315x9 Hatfield squat: 285x8 SB over bar (60”): 175x5

1st September 2026 6 month goals Week 14/27 - Lower Squat 100kg x 6 x 6 x 6 Seated Hamstring curl 75lbs x 8 68lbs x 10 Rope ab crunch 15 weight x 10 x 7 x 6 Calf raises on leg press (doing bad side first then matching reps on other side) 55lbs x 11 x 9 x 7 DB Bicep curl 16kg DBs x 9 x 6 Leg extensions 35kg each side x 6 x 6

Mon/8/31 Calf machine: 6x12 Leg press and seated Hams: 2x25 each. Box SQ/ parallel: 5x3/ 1@ 315, 355, 385. Belt SQ: 8@ 250, 350, 350, 400 Back extensions: 4x15 Hang leg raise: 4x10

Well @T3hPwnisher I just had a really bad idea while doing hetfield squats. If you don’t hear back from me, the set of 315 for 20 I’m going to attempt killed me