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

[dschmale]

17Feb18
Squat: 95x8,8, 135x5, 225x3, 275, 315, 335, 300x2, 225x5
GHRs: 5,5,5
leg raises: 5,5,5
incline bench: 135x5, 185x4, 155x5

18Feb18
Safety bar squat: 80x8,8, 130x5,5, 215x3, 265, 305, 305, 250x2
GHRs: 8,6,5 at varrying difficulties, increasing difficulty w/ each set
Rev hyper: 50x10,10,10
leg raises: 5,5,5
30 minute total workout. Forgot how much tougher the safety bar squats are!

[dschmale]

19Feb18
Squat: 95x8,8, 135x5, 225x3, 275, 315x1,1,1,1,1
incline bench: 95x8,8,8, 145x3, 185x3, 205x2, 185x3,3
chins: 3,3,3,3, 25x3, 50x3, 78x3, 53x5
GHRs: 5,5,5
leg raises: 5,5,5+10 bicycle raises
cable rows: 120ish x15,15,15

45 minute total workout.

[dschmale]

20Feb18
Squat: 95x8,8, 135x5, 225x3, 275, 315, 345, 315x2
high rack power shrugs: 315x10)x5
incline bench: 95x8,8,8, 145x5, 195x2, 135x8,8
GHRs: 5,5,5
leg raises: 5,5,5

Right side hip was irritated a little bit. Need to warm up more. 1 hour workout. Seventh consecutive day squatting.

[dschmale]

21Feb18
Squat: 95x8,8,8,8,8, 135x5, 225x3, 275, 315x1,2,2
Incline: 95x8,8,8, 145x5, 185x2,2,2
chins: 3,3,3,5,5, 25x5, 53x5,5,5
GHRs: 6,5,5
Leg raises: 6,5,5
decline sit ups: 10,10
1 hour with a shower!

[dschmale]

22Feb18
Squat: 95x8,8,8, 135x5, 225x3, 275, 315
deadlift: 315, 405, 455
Press: 65x10,10, 95x5, 135x3, 155,165,175, 135x5
GHRs: 6,6,5
leg raises: 6,6,5
Chins: 3,3,3,8,8,8

Finished squatting and deadlifting in 15 minutes total from cold to stripping plates. Quick workout. No energy today. I almost passed out pressing 175, though it went up easily. Haven't pressed in at least a year. 455 was a grind though it admittedly would've gone better if I'd respected it and done some acclimation sets.

[dschmale]

Last week:
squat: 95x8,8,8, 135x5,5,5, 225x3, 275, 315, 245x5,5,5
press: 115x5,5,12 got dizzy and stopped at 12
GHRs: 6,6,6
leg raises: 6,6,6

day two:
incline: 135x5,5,13
db arnold press: 50s x5,5,15
cuban press: 17.5x10,10,10
neck harness: 25x50,50, 53x50,35,35
shrugs: 135x10, 225x10,315x10, 385x10,10,10
machine rows: warmed up to one hard set of 15

[dschmale]

05Mar18
Squat: 250x5,5,5
GHRs:7,7,6
leg raises: 7,6,6
30 minute total workout

[dschmale]

Week of May 6-12, 2018
Reverse grip incline bench: 135x8,8,8

Shrugs: 135x20, 225x2, 315x10,12,20
Cuban press + press: (20x10+10)x3
Push ups 15, 12

-----
Press: 135x5,5,5
Pendlay row: 135x6, 155x6, 185x6,6,
Yates row: 185x12 + PRow 185x2

Circuit:
Neutral db bench 35x15, 50x12,12, 35x12
Band pull apart 25x4
Curls: 15x20/arm x3
T push ups: 6/side x3

3x 30on/30off walking planks

-----

Deadlift: 135x8,8,8, 225x5,5, 315x3, 365x2, 405, 455, 315x8
Chins: 1,2,3,3,5,5, 25x5, 53x3>bw pull-ups x5>chins x5

-------
10 rounds:
24kg kb snatches x5 L/R
5 GHD sit ups

[dschmale]

Week of May 13-19, 2018

Squat: 95x8,8,8, 135x5,5,5, 225x3,3, 275, 275, 225x3x3
Lunges: 45x10/10)x3
Rev hyper: 50x10)x5
GHRs: 5x5
------
5 rounds, not for time but no rest:
20 16kg swings
10 ab mat sit ups

24kg snatch progression

10 rounds:
5 L/R 24kg kb snatches
5 GHD sit ups

10 rounds:
500m row
5 roll-outs/5 leg raises (alternate each round)
------
Swiss bench: 200x2, 220x3, 200x5, 150x10,10,10
V handle land mine rows: 10,10,10

3 round Circuit:
Cuban press
Curls
Band pull apart
Ring rows
------
10 rounds:
5 L/R 85lb lunges
5 GHD sit ups

10 rounds:
500m row
5 leg raises (strict toes-to-bar)
-------
Deadlift: 345x10

Unweighted step ups: 10 L/R)x3
Reverse hyperextensions: 50x10)x5
GHRs: 5x5
-------
Press 65x10,10,10, 85,105,125x5, 145x5,5,5
Chins 1,2,3,4,5, 25x5, 53x5,4,3,2,1

3 round Circuit:
Neutral db bench 40x20
Ring rows x10
Band pull aparts x50
EZ Curls 50x10

3 round circuit:
Neck harness 53x35
Band push downs orange x50
Orange band Neck flexion x50

[dschmale]

21May18

Squat: 95x8,8,8, 135x5,5, 225x3, 275, 315, 275x5, 225x20, 135x8,8, died
Ate

Mowed half acre for 35 minutes

Reverse hypers: 50x10)x5
-alternating
GHRs: 5x5
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I tore my hamstring in late October then went back to school in January, grinding 12+ hours most days. Aside from a few weeks in early spring, I haven't done much training in over six months and have gotten pretty out of shape.

Doing lots of cardio/bodybuilding type stuff and eating less to get this crud off me (and look good for summer) before returning to jiu-jitsu and packing some meat on the right way. Strength probably won't return until I start eating again but I'm ok with that if I look and feel good again soon.

It's good to be back though, regardless of what I'm doing. .