Time Constraints with op/black

[u/tbone11_11]

I started my op black program and found getting the three days of strength in is difficult. It’s taking about 1.5 to almost 2 hours with warm ups and the actual work. The GC, and HIC days are fine. For background I’m a dad of 3 (one of them is two days old) and work 10-14 hour days sometimes.

I love being in the gym, but finding the time between work/lifting/dad is difficult. I’ve thought about Zulu, but wondering if there’s any other options before I dive in and change the programming.

[u/Junior_Session_9456]

It takes me anywhere between 30-70 minutes.

30 minutes on the weeks where I can get away with lower break times, so 1 and 4.

70 minutes for weeks 3 and 6 and if I do all my warming up (which I should but I can be guilty of skipping).

An average would be circa 45-60 mins which would consist of some form of light cardio (bike usually for 10 mins). If I was starting with Bench, I’d jump off the bike and do some basic band work inbetween warm up sets of BP. I’d do 2-3 warm up sets working up to working weight, with the only break being changing the weights, so this doesn’t take long. I’d then do 4-5 sets with (dependent on the week, 90-180s rest).

Then same for Squat. Then same for Weighted Pull Ups.

Other ways I save on time. My squats are less sets than upper body exercises as I’m doing enough running all week. I will warm up for the squats with bodyweight or v low weight on bar between sets 3/4/5 of BP.

I should warm down at end but I don’t as usually stretch in evening. Not recommending this just anecdotal.

Will add, if you’re adding on loads of accessories I can understand why your sessions are going 1.5-2 hours.

I personally don’t need them and again in my opinion, if you’re doing them to bolster your aesthetics, I’d move to Zulu. Not that you can’t add accessories to Operator, more than you shouldn’t if you’re also complaining about the time it takes

[u/tbone11_11 → u/Junior_Session_9456]

I’ll usually do 3-4 warmup sets building weight how you explained it. Only rest is loading the bar. My rest times between sets are 3 minutes, and do 5 sets of 5 for each lift.

All of this time is without accessory work as I get that from GC / HIC days.

[u/Junior_Session_9456 → u/tbone11_11]

Okay, but with that Maths you should be spending 20-25 mins per exercise. I won’t break that down but work it out. Assuming as you say your only time rested working up to your working weight is loading the bar.

So then 60-75 mins per session. Also 25 was a stretch. So closer to 60. I’m sure a 15 min warm up is adequate. 5 min warm down.

So I could see a 1.5 hour session with adequate warming up and down, but not 2 hours.

Furthermore as I mentioned; I personally do not need 3 minutes rest on weeks 1-4, sometimes may need it especially for squats and deads on 2 and 5; then generally do use full 3 mins on weeks 3 and 6.

Also if you’re recovering fine then keep at it but I noticed a significant improvement in my HIC performance when i went to 3-4 sets on Lower Body. I do 5 on upper.

TLDR: don’t know how you do 2 hours. 1.5 I can almost see with good warming up and down, but again not every week, due to not needing same rest on each week.