re: Daily Strength Check-In

Recovery.

225x5 bench, rows, lateral raises, sledgehammer swings and slamball chest passes. Twice.

Same thing except feet elevated, weighted pushups for bench. Again, twice.

Tempo belt squat, reverse hyper and GHD's. Twice around that.

Sled dragging to finish.

Gladiator Day 4:

Warmup:
30 dislocates
35 pushups
12 walking lunges
25 burbees

Main:
Press 95 2x5, 1x12
Jerk 50 3x5 each arm
125 swings with a 50 lb dumbbell

100 pushups

My strict press is terrible but first time doing it with a barbell in a year or so

Trying doing a progessive overload. A lot of the top lifters preach that. Doing fixed rep schemes really stop working once your body is acclimated to lifting. Take the last sets to near failure during your major lifts (bench, squats, deads, OHP).

I took it easy today.
Hang Cleans 95 3x3
Squat 225 3x5
Bench 205 3x5
Tricep Pushdown 2x12
Curls 2x12
Lat Pull Down 2x12
Reverse Hypers 3x10

Next week, I will do rep tests to figure out my training maxes for 5/3/1. I’m looking forward to it.

Me and my fiancé are going eat at Stroubes tonight for this year’s Baton Rouge Restaurant Week. That’s some good eating, gents. Making some lamb meatballs at home tomorrow with a butter, parmasean zoodle dish.

Light day yesterday.

1.26 mile run

Deadlift

3X5 - 205 lbs

5X5 - 225 lbs

Reverse cable curls - 30 lbs

302 longpull- 4 sets of 8, 80 lbs

Facepulls - 3 sets of 10 - 30 lbs

Pull-ups- 3 sets of 5

Biceps/hammer curls

42 flights on stairmaster

Heavy day. I'll blame a shitty, stressful work week, but my strength was just not there.

Deads, wanted 530x2. Got 1 shaky rep and called it.

Bench, EMOM, 250x3, 245x2 and 235x3.

Squats. Dad got me a spider bar attachment, so supersets of spider bar doubles to 285 and 176 LB belt squat doubles. After 3 spider bar sets, switched to 2 spider bar good mornings with the belt squats.

Core circuit of suitcase farmers walks, weighted ab wheel and 50 lb slamball slams.

2 songs off Bubba Sparxxx's Deliverance album on the air bike for cardio. Maybe 6 min?

quote:

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Trying doing a progessive overload. A lot of the top lifters preach that. Doing fixed rep schemes really stop working once your body is acclimated to lifting. Take the last sets to near failure during your major lifts (bench, squats, deads, OHP)

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Yeah man I know. Starting everything again on GSLP, I'm just terribly inconsistent but I know it all comes down to mindset.

Squat 260 6x2
BP 170 3x10
Calf Raises 185 3x10
Incline Dumbbell Press 60 3x10
Leg extensions 120 3x10
Cable flys 70 3x10

Abs to finish.

That’s a lot of exercises. You would be better off making strict press the major lift and do two complimentary lifts for sets of 10-12. You don’t really need a ton of exercises. Look below:

Strict Press 2x5, 1xAMRAP
Incline DB press 3x10-12
Barbell shrugs 3x10-12
Farmer Carries or Stairs
Pushups

You get your big lift in with two exercises that really help compliment it. Hit them hard and heavy and be done. Utilize a progressive over load on the big lift and get fricking strong.

The sets and reps are not bad. Doing a ton of assistance lifts is simply not neccessary.

Split Jerk 135 - 3x1
AMRAP Bench - 250 (9)
DB Bench 60-3x10; 65 2x10
Barbell Row 135-3x10; 155-2x10
Weighted Crunches 70-4x10

I would have hit ten reps on bench if my spotter would not have racked me at eight. Apparently he thought I wasn’t there to fight. fricking bullshite. I gave myself nine because that was in the bag, but I let ten go.....for now.
So my calculated max is 325. That makes my training max 290.