I get to the gym as of now 3 days a week. This past week was my first time getting to go 3 times a week but that will continue until December and then I'll have the potential to go every day but will probably aim for 3 or 4 days a week still.
I attempted with moderate success to do Deadlift & Bench & a few complimentary movements on Tuesday. Squats and Standing Shoulder Press on Friday with a few complimentary movements. On Saturday the hope was to do lower weight higher rep conditioning work involving namely Dips, Pullups, Powercleans, Clean and Jerk with a trap bar, and Pushups.
It went so so partially because I ended up sparring earlier in the day on Saturday and between that and the shoulder work on Friday my shoulders were dead. Likewise on Sunday I'm supposed to run for 30 minutes and there's no way thats happening. I usually make Monday my off day but I think I'll have to switch my longer run to Mondays for the sake my legs.
As far as rep & sets I really don't have a protocol established yet but generally 2 light sets and 2 heavy sets is what I did.
I posted in the powerlifting forum because I figured that would be the best place for a question about their main movements. Right now I'm training just to get stronger and I prefer a powerlifting/strongman protocol but I only have access to basic gym equipment hence I felt adding the powercleans and clean and jerks with a trap bar would be a good way to simulate.
I'm currently overseas by the way.