re: Daily Strength Check-In

Strongman.

4x250 per hand farmers walks for 50 feet per set.

2x475 yoke walk, maybe 30 feet per set.

Gorilla grip, side plank, weighted ab wheel and calves in two giant sets.

My father's in town for my birthday, so I cut it short. New neighbors are moving in. In a nice ego stroke, one of their moving guys videotaped me doing farmers walks on his camera and told me I was "un hombre mas fuerte" after.

So I get respect from random moving guys.

Greyskull gladiator-

Last night had sandbag half mile. Not sure what the distance was as I just ran to end of my road and back, I thinks it's a little more than 1/2 mile. With 59lbs bag, I completed it in 8:28.

I have this and it's worked well.

Condor Sentry Plate Carrier

Recovery.

2 giant sets of 225x5 bench, rows, side laterals and 50 lb slamball chest passes. Last set of bench was easy, so I did 6.

2 giant sets of feet elevated, weighted pushups, bb rows, side laterals and more slamball chest passes.

2 giant sets of terminal knee extensions, glute ham raises and reverse hyper.

2 giant sets of curls, skullcrushers, plate halos and sledgehammer swings.

Squat
2x5 85 kg
1x10 85 kg
Bench Press
2x5 62.5 kg
1x9 62.5 kg
Bench Press
2x13 40 kg
1x12 40 kg
2x11 40 kg
Close Grip Bench Press
1x13 30 kg
1x14 30 kg
1x11 30 kg
2xSkipped 30 kg
Curls Skipped 25 kg

Ran out of time but Im probably trying to do too much volume too soon anyway.

Having said that, I've definitely noticed my chest and arms getting bigger with the extra 5 sets of AMRAP stuff I've done.

I would recommend getting some firm programming to follow. Aimless training is not the best way to go.

I’m in week 7 of Brogains Powerbuilding program and have had a lot of success after stalling out on GSLP somewhat. The google doc is on liftvault.com. It’s a linear progression program that incorporates some concepts from a few of the various programs like Greyskull, 5/3/1, etc. but the main lifts are in the same vein as GSLP.

ETA: yesterday was a recovery day so I hit the bike, did some body weight stuff, and worked on mobility.

Shoulder Day!

1. Dumbbell Shoulder Press
5x7 50 lbs


2. Standing behind the neck press

5x5 85 lbs


3. Dumbbell lateral raises

4x8 - 15 lbs

4. Reverse Cable Crossover

4x8 - 20 lbs

5. Jerks

5x5 - 95 lbs

6. Farmers Carry

10 x 20 yards - 135 lbs

54 Flights of stairs

Gladiator day 12

Clean pulls- 3x3 working to top set of 165, more of a warm up for deads

Trap bar deadlift-355*6, 395*6(this was a pr, well in last 15 years atleast)

Kroc rows on the hurricane-2*10

Chin up ladders

Just walked a mile for conditioning as I had a really hard day at work

Based on the reps and sets you post it doesn’t seem like you are. It just seems like your doing a bunch of high volume exercises. I would focus on doing one main lift a day, and doing a 5x3 or a 5/3/1. Then added in 2-4 accessories that you can 3x10 with. Your rep counts are all over the place.

Deadlift: 330 2x4; 325 1x7
Bench: 310 1x1; 225 3x7
Close grip bench
3s Pause bench: 275 2x1
Chin ups till failure 2x
Wide grip rows
EZ bar Spider curls superset with rear delt flyes