re: Daily Strength Check-In

quote:

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DOWN GOES MY BENCH PRESS!

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Sorry man. I know your pain.

Dude that fricking blows. I cracked a rib a long time ago and bar none it is the worst thing I’ve ever done because of the lingering pain for like 3 months. Hope you have a good recovery.

By the way, when you sneeze it’s going to feel like god hates you.

Elliptical 15 minutes, heart rate to 155
Pull ups 3x10
Barbell curls 50lbs 3x10
Lat pull downs 135 3x10
Barbell curls “7s” 30lbs 3x10
Standing lat push downs 75 lbs 3x10
Barbell curls “7s” close grip, wide grip, bent at waist 30lbs 3x10
Vs with 45lb plate 3x10
Preacher curl 50lbs 3x10

GSLP

OHP: 140x7
DL: 280x8

Tired AF from traveling but got in a solid lift this morning.

Legs:

Low bar back squat to a 1RM

6X2 Power cleans

3X10 walking lunges with heavy dumbbells

Leg extension and leg curl superset 6x20 on each

Banded good mornings/ab wheel

Ran 4 miles after work with a 800m kick/sprint to finish it

I figured I'd give it a go because nSun's was becoming too taxing on my joints. Tendonitis was flaring up in the elbows like a mfer.

W16 D3

Bench 242.5 x 6
Squats 395 x fricked

I’m really fatigued today. Just hit squats for a couple of singles and racked it. Did singles on power cleans just to check form. Accessory lifts and called it a day.

Incline 165 x 6
Deadlift 245 x 7

I cut my grass in 97 degrees and 105 heat index. That ought to count for something. I'll work out later if I recover enough

Good to see so many hitting PRs with GSLP

I am testing out a new program I created. I am writing a mini book on it once i finish working out the kinks. Its an intermeddiate program with a strength/upper body hypertrophy focus.

esstntially its

***Lift- Should take about 20-30 min
squat or deadlift- using a 1,2,3 wave ladder. Keep the weight the same, do 1 rep, rest 90s, do 2 reps, rest 90s, do 3 rest 3 min. go up 10 lbs and repeat. Keep going until you fail to make a ladder.

should take abotu 3 ladders to fail. if you finish 4 you had a great day. I do 3 days a week using squats, deads adn front squats. If i get 3 ladders complete I go up 2.5lbs of all lifts.


***Circuit/Giant set- SHould take 20-30 min

vertical push 2 days and horizontal push 1 day(m/f- press or variant, Wed-bench or varient)

super setted with vertical pull or horizontal pull(same schedule as above)

Rear Delt exercise- this is for shoulder health and because most people neglect them and they have the biggest room for growth because of that. Plus it really brings out the 3d delt look.

7/5/3 wave. weight goes up 10lbs each set, 5 lbs per wave. Try to get 3 waves. Set a timer and start the sets every 2:30. If you complete 3 waves, go up 2.5lbs on push pull weekly. IF you complete 5 waves, go up 5 lbs. Rear delts progress on a monthly progression of 2.5lbs per hand.

complete 7 reps on both the push and pull, 14 reps on rear delt exercise.

Complete 5 reps of push/pull, 10 reps on rear delt exercise

complete 3 reps of push/pull 6 reps on rear delt exercise



***Arms- 3 times per week using BFR training- 1-2 sets using drop sets. keep this easy, different exercises each day goign for a pump. Do the same if not doing BFR. Should take 5 min.


***IWT- Interval while trianing- Still working out the progression on this.
SO for this I like to combine the first lift of the day in a density training fashion with some form of strongman training or interval training.

SO for Deads I do 7 min as many reps as possible @85% then do 7 rounds of farmers walk carry.

Could do amrap 3 deads@80% plus sometype of sprint



for squats- same as above but combine with an overhead walking lunge for strongman or sprints for IWT


for front squats- combine with heavy yoke walk if you have it, wall balls or sprints if IWT




I am working on templates for strength bais, hypertrophy bais, fatloss bais. The one above is a hybrid. Once i get everything worked out I will finish the book/paper on it and fnish the templates and the diet templates. Gonna try and get 10 people from here to run the beta program and give critques. Hoping i can get the workout down to under 90min if 3 times a week, 75 min if 4 times a week including the full warm up.