re: Daily Strength Check-In

170 lbs this morning
2 mile run, 13:42 minutes

Gym at lunch
Squat
5x225
5x245
5x275
5x315
5x335

DB Lunges
40 lb DBs, 3x10

Glute bridges
3x15

Farmer Walk
25 lb dumbbells, half mile.

Squat (Barbell)
Set 1: 165 lbs × 4
Set 2: 195 lbs × 4
Set 3: 220 lbs × 2
Set 4: 220 lbs × 2
Set 5: 220 lbs × 2
Set 6: 220 lbs × 2
Set 7: 220 lbs × 2

Snatch Grip Deadlift
Set 1: 190 lbs × 10
Set 2: 190 lbs × 10
Set 3: 190 lbs × 10

Chin Up
Set 1: (+10 lbs) × 4
Set 2: (+10 lbs) × 4
Set 3: (+10 lbs) × 4
Set 4: (+10 lbs) × 4

Bent Over Row (Barbell)
Set 1: 115 lbs × 8
Set 2: 115 lbs × 8
Set 3: 115 lbs × 8
Set 4: 115 lbs × 8

Bicep Curl (Barbell)
Set 1: 45 lbs × 25
Set 2: 45 lbs × 25
Set 3: 45 lbs × 25
Set 4: 45 lbs × 25
Note: Wide Grip

Barbell Roll Ups
Set 1: 45 lbs × 25
Set 2: 45 lbs × 25
Set 3: 45 lbs × 25
Set 4: 45 lbs × 25
Set 5: 45 lbs × 25

Rear Delt Flyes
Set 1: 10 lbs × 25
Set 2: 10 lbs × 25
Set 3: 10 lbs × 25
Set 4: 10 lbs × 25

Early morning leg day.

Warmup
Stretching and agility drills
15 minutes

Workout
Walking lunges
2 minutes 10# DBs

Lunges
1 x 10 20# DBs
2 x 8 40# DBs
1 x 5 50# DBs

Sumo Squats
5 x 10 50# DBs

Leg Curls
1 x 15 30# DB
1 x 13 40# DB
3 x 10 50# DB

DB RDL
1 x 10 20# DBs
3 x 10 30# DBs

Double post.

quote:

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Triple post.

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Triple gainz!

Today
Bench: 8, 8, 6
DB Row: 8, 8, 6

Superset
Bench: 185, 215, 235
DB row: 80, 90, 90

Workout: 5 3 min AMRAPs with a min break between rounds
R1: 10 Alt DB Snatch, 10 push-ups
R2: 10 cal Assault Bike, 30 DUs
R3: Same as R1
R4: Same as R2
R5: Same as R1

Total reps around 368.

Well for crushing strength, really only have captains of crush or the gripper machines.

For overall grip, I personally think farmers walks without straps, weighted hangs are best

For forearm training I also like wrist roller. Can do it in reverse to work extensor too

Have you ever tried a pinch grip block connected to a plate loader? I haven't but I've heard it can be good for getting the thumb stronger.

Bench Press (Barbell)
Set 1: 45 lbs × 20 [Warm-up]
Set 2: 45 lbs × 20 [Warm-up]
Set 3: 45 lbs × 20 [Warm-up]
Set 4: 45 lbs × 20 [Warm-up]
Set 5: 100 lbs × 5
Set 6: 120 lbs × 5
Set 7: 130 lbs × 9
Set 8: 130 lbs × 9
Set 9: 130 lbs × 9
Set 10: 130 lbs × 9

SUPERSET
Front Raise (Dumbbell)
Set 1: 10 lbs × 11
Set 2: 10 lbs × 11
Set 3: 10 lbs × 11
Lateral Raise (Dumbbell)
Set 1: 10 lbs × 11
Set 2: 10 lbs × 11
Set 3: 10 lbs × 11
Upright Row (Dumbbell)
Set 1: 10 lbs × 11
Set 2: 10 lbs × 11
Set 3: 10 lbs × 11
Curl>Overhead Press
Set 1: 10 lbs × 11
Set 2: 10 lbs × 11
Set 3: 10 lbs × 11

Bench Press - Close Grip (Barbell)
Set 1: 55 lbs × 21
Set 2: 60 lbs × 21
Note: 7 bottom/7 top/7 full

Triceps Pushdown (Cable - Straight Bar)
Set 1: 35 lbs × 25
Set 2: 35 lbs × 25
Set 3: 35 lbs × 25
Set 4: 35 lbs × 25

Barbell Roll Ups
Set 1: 45 lbs × 25
Set 2: 45 lbs × 25
Set 3: 45 lbs × 25
Set 4: 45 lbs × 25
Set 5: 55 lbs × 25

SUPERSET
Pull-a-parts
Set 1: 35 lbs × 25
Set 2: 35 lbs × 25
Set 3: 35 lbs × 25
Set 4: 35 lbs × 25
Shrug (Barbell)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Set 4: 165 lbs × 10

That looks like maybe the longest workout in history.

75 mins