I've decided to start doing weights twice a week, there's just no way I can do 4 days a week. In a 6 day span, I have to run two of the other days and do not have time to hit the weights, and they do not have but a chinup bar and 65, 70 lbs dumbbells in the compound. There are two days where I am on 1-hour recall and can put 1.5 hours into a workout; the other two days I am on 5-minute recall and can't even leave the compound. And I'm in a vest a lot on those 2 days, more than when I PT'd in a vest, plus wearing a helmet, carrying an M16 and ammo.
I've cut my workouts in half, then fused two of them together: one day is Deadlift/Shoulder Presses, the other is Front Squat/Bench Press. The assistance work will be the most essential: Back, biceps, hamstrings, lower back. I'm gonna try Jim Wendler's 5/3/1 program for the duration, since I don't want to constantly switch out lifts and wanted to try something new. Once I come off of this security detail on June 1st, I will be back to 4 days a week and more exercises until July 6, then relax until the Virtual Meet.
(All Notation: Weight x Reps x Sets):
Flat Bench Press (215): 125x12x3
Assisted Chinups (Light Bands): 6 sets of 3
Hammer ISO High Rows (125p): 75x12x3
Standing DB Front Raises: 20x3x6
Overhead Shrugs (175): 95x15x3
Hammer Curls (45p): 25x12x3
4" Deficit Deadlift: 135x5, 170x5, 205x3, 240x2, 275x1, 305x1, 325x1, 345x1
GHR: 7, 6, 5, 4, 3, 2 reps
Hammer Calf Press: 270x6x5
DB Shoulder Presses: 35x5, 40x5, 45x5, 50x5, 55x5, 60x3
Hammer ISO Rows: 80x12x3
Barbell Curls: 60x12x3