re: Daily Strength Check-In

That's why I enjoy the GZCLP 4 day. I overload all my main lifts each week, and hit each of them with a Hypertrophy routine as well. I then throw in 2 accessories for each lift as well and call it a day. 6 lifts, and I'm usually out of the gym in a little over an hour.

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redundant exercises

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This is a great term. It's exactly my issue with a lot of bro splits. People are out here doing a bunch of exercises that are very similar like minor deviations matter.

What it really does is prevent optimal motor development on a major lift that can drive growth.

The question is always what it adds vs what it subtracts.

Gladiator Day 8:
Warmup:
30 dislocates
15 chins
25 walking lunges
50 jump rope singles
20 burbees

Main:
DB bench 60x10, 65x8, 75x8
Weighted Dips 2x6 +35
Conditiming (10 hand release pushups, 25 40lb kettle bell swings)x4

Chin Ladders

Yesterday-

Gladiator Day 8:
Warmup:
30 dislocates
15 chins
25 walking lunges
50 jump rope singles
3x20 burbees

Main:
DB bench 75x10, 90x8, 102.5x4
Weighted Dips 2x6 +50
Weighted chins-25*6/5

Conditioning (10 hand release pushups, 25 70lb kettle bell swings)x 3 rounds( was supposed to be 4 rounds but on the 3rd set I tried to go unbroken and fricked myself)

Chin Ladders



Tonight

Gladiator Day 9:
Warmup:
30 dislocates
15 chins
25 walking lunges
50 jump rope singles


Main:
Front squats-215x3/3/5
DB Romanian DL-90's x 10/10
Hamstring roller with black band- 12/12 ( was supposed to be sled drags but mosquito guy came spraying right when we were about to set up, said frick it.

Conditioning heavy bag x 45 seconds for 4 rounds
Jump rope-200 single jumps

Pullup Ladders


Goals are to be under 10%bf at the end of this program and hit the following

a true 20 rep dead hang chins

75+ pushups in 2 min

mile run under 8 min

65 burpees at the 3 second pace

15 dips with 50lbs on

Front squat-225 x 5

Press 175 x 1

Those are realistic and difficult goals at that bodyfat % as that puts me around 180lbs. Will move onto gladiator phase 2 after this.

So far I like the program but frick it's conditioning every night. shite gets old.

Farmers walks or heavy sandbag carries.

That’s why I started boxing again. If I’m going to feel like a bitch, might as well work on my hook while I’m at it.

Power Cleans 155 3x1
AMRAP Squats - 330 (10)
Box Step Ups 3x10
Lunges 3x10
Strap Lay outs 3x10
Calculated squat max-440
Training Max-396

Honestly, I did not do those squats today. I worked up to a single of 365. When I went to do the AMRAP at 335, my body went into straight “frick you” mode. So, I’m using numbers I put up on Friday. It’s good enough and recen enough to use.

Is it too much to have both box step up and lunges as assistance lifts for squats?

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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.

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Dude, so much this. I preach this all the time, but I think a lot of people that only do the random assistance exercises with no game plan, think they're doing something right because of the "newb" gains... Which is great and all, but it's just not optimal

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I preach this all the time, but I think a lot of people that only do the random assistance exercises with no game plan, think they're doing something right because of the "newb" gains

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This is true. Initially, your programming can be almost anything and you'll make gains. You have nowhere to go but up.

Plateaus happen. Intelligent programming delays them and helps you break through them better.

I partially blame bodybuilders for the "hitting the muscle from different angles" talk. It doesn't matter if you're doing standing curls, incline bench curls or barbell curls. Getting good at the exercise is much more impactful.