Doug's "get strong, look good, be in shape" log

[dschmale]

01Mar17
HS incline: 135x10,10, 225x8, 295x5, 365x3, 425x3,2
Neck harness: 25x35,35,50, 50x50,50,50
Leg raises: 5 sets

[dschmale]

02Mar17
Chins: 5,5,5, 25x5, 50x3, 75x5, 100,100,100,100,100, 75x5, 50x7, 25x10
Neck flexion and Swiss ball sit ups

03Mar17
5k row: 22:52
GHD sit ups

[dschmale]

06Mar17
Deadlift: 135x8,8,8, 225x5, 315x5, 405x2, 455, 475x8 (PR)

Evening:
1hr gi drilling

[dschmale]

10Apr17
Spent the passed month figuring some things out. Nothing great to report from training. Anyway, the weather is nicer so it's time for cardio. I'm in way worse shape than end of summer last year, for sure.

5 minute warm up, 30 minutes work (20 treadmill, 10 Jacob's Ladder) 145 BPM avg, 175 peak (one sprint on the ladder). I achieved 140 bpm at 10 degrees and 3 mph, far slower than it would've taken last year :-/

Evening: 1hr gi drilling

[dschmale]

11Apr17
HS incline bench: 365x5,5,5
Neck flexion
Curl-to-press (biceps tendinitis acting up again, try to get some blood in there)

Evening: 1.5hr no gi training
---
Registered for a grappling and jiu jitsu tournament in June. Trying to get down to 175 for it and need to be much better conditioned. My training in the coming months will reflect that with a huge shift away from resistance training.

[dschmale]

12Apr17
Bike sprints. Holy shit. 22 minutes, 10 warm up, 10 work. 6 sprints to 170 bpm, cruise to 145. 140bpm total avg, 172 peak.

[dschmale]

13Apr17
30 minutes Jacobs ladder, 142 bpm avg

14Apr17
deadlift 405(75%)x5,5,5,5
Back work 20s

16Apr17
wrestled for 1 hr, jog-mowed 30 minutes 138 bpm avg.
BW 181

[dschmale]

I did several runs and some no gi training this passed week but the gym was closed for renovations and my shoulder is/was in really bad shape.
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23Apr17
3 hour jiu jitsu seminar

25Apr17
1.5hr no gi

26Apr17
3 mile jog, 140 bpm avg, 40 minutes

27Apr17
Press: (95x10)x5
Shoulder is messed up from wrestling some 260+ pound guys two weeks back. Dislocated the left side.

Evening: 1.5hr no gi

28Apr17
Deadlift: 455x4,4,4,4
Bodyweight hit 179 the other day - I haven't been that light in about seven years.

[dschmale]

Tore a hamstring wrestling in October. I haven't done much since then. Hamstring is still bothered and my strength and physique have atrophied tremendously.

14Feb18
Squat: 95x8,8,8, 135x8, 225x5, 275x3, 225x2,2 > all in 15 minutes
Incline bench: 95x8,8,8, 135x5, 155x2, 185x2, 155x2,2,2 > all in 15 minutes
DB shrugs: 100s x 20,20,20

New gym, new job, trying to rehab the hamstring. Bring strength up as quickly as possible by lifting challenging weights everyday, then transition to a more sensible program.

15Feb18
Squat: 95x8,8,8, 135x5,5, 225x3,3, 275, 295, 245x2,2 > all in 15 minutes
Incline bench: 95x8,8, 135x5, 165x2, 190x2, 170x3,3 > little rest, alternating chins
Chins: 3,3,3,5,5, 45x5x5 > mixed warm-ups with squats and work sets with bench
GHRs 5,5,5

It's going to take some time to get back. I remember warming up to 405 in 7 minutes, summer 2016. I remember hitting 365 for an easy 5, immediately after pulling 550, last Feb/March. Hopefully those are things I can return to with all this scar tissue in my hamstring. At least when I'm finished my workouts, some muscle pokes through and reminds me that there's still something in there.

[dschmale]

16Feb17
Squat: 95x8,8,8, 135x5,5, 225x3, 275, 300, 315, 275x2,2
incline bench: 95x8,8,8, 135x5, 170x2, 200x2, 170x3,3
neck harness: 25x50, 53x50,50,50
GHRs 5,5,5
seated DB power cleans: 17.5x15,15,15