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

  1. #331

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    08Oct19
    1100:
    neck harness: 35x35, 50x35,25,25, 40x30
    decline sit ups(10)x5
    New neck harness with dumbbells. Much tougher

    1500:
    Chins: 3,3,3,3,3, 53x2,1,2,1,2
    Box squats (speeeeed!):
    (210x2)x8
    Deads: 135, 225, 315, 365, 410 all triples
    30 minutes. Sweatin. Lowered the box another inch.

  2. #332

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    09Oct19
    Lowered to a 13” box yesterday and kept it there today. Tougher and hurts my groin a bit but it feels like the right, no-questions-asked depth.

    Press: 165x2,1,2,1,2
    Box Squat: 230x3, 270, 320, 320, 320, 270 (groin hurt)
    GMs: 230x8, 270x8, 320x3
    Rev hyper: 70x10, 140x10,10,10

    *******Warm ups omitted. Close to an hour for that one.

  3. #333

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    10Oct19
    Chins: 3,3,3,3,3, 53x2,2,2,4
    13” Box Squat: 230x3, 280, 320, 340, 280x2 (groin pain)
    Squat: 230x5
    GMs: 230x3, 280x3, 330x3,10

    35 minutes.

  4. #334

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    11Oct19
    1200:
    Swiss bar bench: 205x5x5

    1530:
    box squat: 225x3, 275, 315, 365
    “Standing leg presses”: 225x6, 275x10
    13Oct19
    No juice in the gym today. Weekends are tough to get the momentum going. Still got my press work knocked out but skipped everything else.

    Press: 165x2,2,2,4

    I took a month off, essentially. Bought a new car and did a huge stereo install on it that took up most of my time. Rehabbed the groin tear and built a "Peloton" clone to get some cardio in the cold. I've been using that for a half hour a few times a week, but just got back to squatting two days ago. I should be back for a while if I stay healthy. Cutting out alcohol for a while and trying to knock down my "beer belly" before (intentionally) gaining 15 pounds this winter.

    11Dec19
    Squat: 135x5x5, 230x3, 280, 320, 340, 300x3
    1/2 hour spin bike: 166 bpm avg heart rate, 180 bpm peak

    13Dec19 - lunch
    Pec deck: 100x10, 120x10, 150x3/100x8 superseting Machine bench: 170x10,10,6
    Arnold press: 50s x6,6 supersetting lat raises: 20s x10,10
    Machine shrugs: 170x30,30, 30 supersetting Cuban press: 15s x10,10, 10

    13Dec19 - 1530
    Squat: warm up to 320x1
    Deadlift: warm up to 455x1
    1/2 hour spin bike: 158 bpm avg, 174 peak
    16Dec19
    lunch:
    pull-downs: 110x8, 130x8, 150x8, 170x5
    straight arm push downs: 70x5>50x5, 50x10,10,10 superset cable rows: 110x10, 110x10, 130x10
    (Quick and easy lat pump)

    1600:
    squat: 140x5x5, 230x3, 280, 320, 370x2, 320x5
    good morning: 225x5, 275x5 (feeling them out again)
    1/2hr spin bike: 163 avg bpm, 176 peak
    17Dec19
    lunch:
    machine shoulder press: 90x12, 120x8, 150x8, 170x8
    --superset lat raises: 15x10,10,10 20x5/15x5
    Neutral grip DB bench: 50s x15,10,10
    Cuban press: 20x10,10
    --superset machine shrugs: 170x20,20,20
    -----15 minutes on lunch with a coworker. Good, quick pump and leave. Layer in more volume and time going forward. Forgot my neck harness :-/

    1600:
    Squat: 140x5x5, 230x3, 280, 320, 320x3, 360, 408
    rev hyper: 70x20
    35 min light bike: 146 bpm avg, 178 peak (one hill sprint)
    02Jan20
    Rode the bike and squatted a few times in the past two weeks. Not much to log. My in-laws are living with me for a month and cramping my style. Trying to get some consistency going for the new year. Layering a few more calories and protein to fuel my (hopefully) sustained efforts going forward.

    AM:
    2 hours abdominal EMS (yes, electrical muscle stimulation)
    Neck harness: 25x50, 35x50, 45x50, 50x35
    Machine back extensions: 170x20,20,20
    Neck flexion: 50x50, 60x35,35
    Leg curls: 80x8>50x12, 60x20, 60x12 - old hamstring tear was bothering me. Need to work up to these.

    LUNCH:
    pec deck: 70x12, 90x10, 110x10, 80x10, 70x10,10
    ---super-set---
    machine bench: 110x12, 140x12, 160x12, 170x12,8,6
    Arnold press: 25x10, 50x7 (fail... went too fast on the bench work and tired out)
    Cuban presses: 15x10, 25x10
    —super-set—-
    machine shrugs: 170x30,30

    PM:
    Squat: 140x5x5, 230x3, 280, 320x3, 280x5
    Light spinning: 23:00 at 157 bpm avg, 167 peak
    Still feeling New Year’s Eve. Took it easy this evening.
    03Jan20
    LUNCH:
    Pull-downs: 80x12, 120x10, 140x8, 160x5, 170x5, 120x12
    straight arm push downs: 60x10,10,10
    ---superset---
    Cable rows: 140x10, 120x10,10
    06Jan20

    AM:
    2 hours abdominal EMS (yes, electrical muscle stimulation)
    Neck harness: 25x50, 35x50, 45x50,
    Machine back extensions: 170x20,20,20
    Neck flexion: 50x50, 60x35,35
    Leg curls: 60x20,15,15

    LUNCH:
    Machine shoulder press: 110x8, 130x8, 150x8, 170x5,5,5
    ---super-set---
    lat raises: 15x8,8,8 (warm-ups, skip work sets until last work set), 20x12
    Neutral DB bench: 50x12,12,12
    ---super-set---
    lat raises: 20x10,10,10
    strict cleans: 20x10,10, 10 w/ press(last set)
    ---super-set---
    machine shrugs: 170x25,25,25
    07Jan20

    AM:
    2 hours abdominal EMS (yes, electrical muscle stimulation)
    Neck harness: 25x50, 35x50, 45x50, 45x35
    Machine back extensions: 170x20,20,20
    Neck flexion: 60x50,50,50
    Leg curls: 60x20,15,15

    07-08Jan20 were a wash. Snow here closed work and meant caring for my son while schools were closed. Back to it 09Jan20.

    11Jan20:
    Squat: 135x1,2,3,4,5, 225x3, 275x1,2

    13Jan20
    Cable rows: 180x5,5,5
    chins: 1,2,3,4,5
    Squat 135x1,2,3,4,5, 225x3, 275x1,2,3


    14Jan20
    AM:
    Rode the BMX to work 3 miles, 15 minutes.
    2 hours of abdominal EMS
    Neck harness: 25x50, 35x50, 45x50, 50x25
    Neck flexion: 50x50
    3/4 Ab roll-outs: 7,7,7,7,7 (abs were really tight from the EMS)

    LUNCH:
    Rode the BMX one mile to the gym
    Press: 65x10, 95x5, 115x5, 135x3, 145, 155, 165, 165, 165(fail)
    Lying triceps pull-overs: "95"x10,10,10
    --- superset ---
    strict db cleans: 20x15,15, w/ press: 20x10
    Rode the BMX one mile back to work

    PM:
    Rode the BMX 3 miles home, 15 minutes
    Squat: 135x5, 225x3, 275x1,2,3,4
    15:00 on the spin bike, 155 bpm avg. (cut it short - legs were toast)

    About 2:15 of work today. Whew!
    15Jan20
    AM:
    Rode the BMX to work 3 miles, 15 minutes.
    2 hours of abdominal EMS
    (skipped neck work, super sore from yesterday)

    LUNCH:
    BMX 1 mile
    Chins: 3,3,3, +25x3, 53x1,1,1,1,3, 0x10
    Cable rows: 140x10,10,10
    Sup DB curls: 20x8,8,8
    Iso hammer curls: 15x8,8
    ---superset---
    forearm finger-roll curls: 15x10,10
    BMX 1 mile
    total: 42 minutes at 126 bpm avg, 160 bpm peak (wore the HRM for S&Gs)

    25Jan20
    Swiss bar bench: 60x12,12,12, 110x8, 150x5, 200x3, 220, 240, 250, 200x8
    Press: 95x5, 115x5, 135x5, 145, 95x10,10,10

    Hadn't benched in years. Not displeased to hit 250. Should be able to add 50 pounds to that with some time and consistency.

    27Jan20
    45 minutes flatland BMX practice
    Squat: 135x5, 225x3, 275, 320
    45 minutes flatland BMX practice

    Getting back in the flow after injuring my knee, elbow and coccyx falling off of my bike. Did some light riding to practice fun skills and warmed up the squat.
    30Jan20
    squat: 140x5x5, 230x3, 280, 320, 370, 320x2x2
    2 hours of flatland BMX practice
    31Jan20
    AM:
    Chins: (3)x5, 25x3, (53x3)x5
    straight arm push-downs: 60x10,12,15
    —superset/preexhaust—
    cable rows: (180x5>140x5)x3

    PM:
    1 hour flatland practice
    01Feb20
    Swiss bench: 60x12,12,12 110x8, 150x5, 190x3, 230x2x2, 200x5,5,5
    Press: 95x8,5,5, 135, 135x7

    3 rounds:
    10 triceps pull overs 65#
    10 hanging leg raises
    10 ez curls 65#
    10 strict reverse hypers 70#
    04Feb20 - 186#
    AM:
    spin 30 minutes, 141 bpm avg, 167 peak
    2 hr abdominal EMS

    Lunch time crunch time! (Or something... 30 minutes):
    Chins: 4,4,4, 25x4, 60x4, 50x4,3,3,3, 25x5
    straight-arm push downs: 40x10,10,10
    —superset/preexhaust—
    Cable rows: 180x5>140x5, 140x10,10
    Neck flexion: 50x50,50, 65x50
    Curls

    PM:
    squat up to 300x4,4,4

    05Feb20
    Squat up to 260x6,6,6 - smoke show
    06Feb20
    5AM: warmed up for ten minutes on the bike and stretched. Drank some whiskey last night and went off the diet about +750 kcal. Oops.

    11AM::
    Press: 65x10,10, 95x5, 115x5, 135x3, 155x1,2,3,3,4
    Neck harness: 35x50, 53x50,50
    --supersetting--
    Decline sit-ups: 10,12,15

    Quick one. Had a meeting to get back to; probably done in 20 minutes total. Adding reps to the press each week until I get to 3,3,3,3,3, then adding 5# and starting back at 1,2,3,2,1. Once that runs out, I'll reset and run up to 5x5. Doing one AMRAP set at lesser weight on Saturdays after bench work. First time "programming" press work in at least three years. Looking forward to pressing bodyweight for fives again :-)

    PM:
    Squat: 135x5,5, 220x8,8,8

  5. #335

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    07Feb20
    AM: 2hr abdominal EMS

    LUNCH:
    deadlift: 135x8,8,8, 225x5, 315x5, 365x5
    chins: 4,4,4, 45x4,4,3,3,3
    --supersetting--
    shrugs: 135x20, 225x20, 315x10, 365x10,10,10

    30 minutes in and out. Starting off light. Haven't pulled consistently in years. 365x5 was probably an RPE 6, tops.
    08Feb20
    AM:
    Swiss bench: 60x12,12,12, 110x8, 150x5, 200x3,
    240x2x2, 210x5,5,5
    Press: 95x5,5,5, 135, 135x9

    3 rounds:
    12x 65# triceps pull overs
    12x leg raises
    12x 65# biceps curls
    12x 70# rev hypers

    Smoked everything today but that circuit, which smoked me.

    PM:
    Unplanned cardio. Ran half a mile with my 50# son on my shoulders this evening after he started having an allergy to some food we ate at dinner. Jogged with purpose to the store for some Benadryl. He’s ok now. I was definitely winded when the adrenalin wore off.

    10Feb20
    Lunch:
    HS incline bench: 135x12,10, 185x8, 225x5, 265x3, 285x5,5,5
    Neck harness: 35x50,50, 53x50,50,35
    Triceps pullovers: 65x10, 75x10, 85x10
    Strict DB cleans: 15,25,30,35 all x10

    Mixed the neck work with bench sets, alternated triceps and db cleans. Had to get back to work and finished it all in under 30 minutes. Sweatin. Smoked it.

    PM:
    15 minute squat session:
    135x5,5, 230x3, 280, 320, 340x2x2
    11Feb20
    LUNCH:
    25 minutes of back work:
    Chins: 5,5, 25x3, 45x1,2,3,4,5
    Neck flexion: 65x50, 57x50,50
    Straight arm push downs:
    60x10, 50x10, 40x10
    —supersetting—
    Cable rows: 180x8, 180x5>140x5, 140x12

    PM:
    15 minutes of squats:
    140x6,5, 230x3, 270, 305x4,4,4
    12Feb20 - 184.5# bodyweight
    2AM (insomnia lifting):

    press: 65x10,10,10, 95x5, 115x5, 135x3
    155x3,3,2,2,2,2,2,2,2 (20 total reps)
    triceps push-downs: 45x20, 37.5x20,20
    –supersetting—
    plate raises: 25x20,20,20
    2hrs abdominal EMS, an hour later

    Couldn’t sleep. Went to the gym. Got dizzy on the third triple so backed off to doubles and upped the volume - almost certainly lack of sleep.

    6AM
    <15 minutes squatting:
    140x8,5, 230x3, 265x6,6,6
    13Feb20
    7 minutes total on lunch:
    Squat: 140x8, 225x8,8,8

    14Feb20
    25 minutes on lunch
    Deadlifts! 135x8,8,8, 225x5, 315x5, 375x5
    Shrugs! 135x20, 225x20, 315x10, 375x10,10,10
    15Feb20
    Swiss Bench: 245x2x2, 215x5,5,5
    Press: 135x10 (cheated the last two reps)
    17Feb20
    squat: 140x5, 230x3, 280, 320, 345x2x2

    18Feb20
    Lunch:
    HS incline press: 290x5,5,5
    lying triceps pull-overs: 65x10, 75x10, 85x10
    --supersetting--
    cuban press: 20x10, 25x10, 30x7

    3PM:
    Squat: 140x5,5, 230x3, 280, 310x4,4,4
    19Feb20
    Lunch:
    chin-ups, on the minute or less:
    3,5,5, 25x1,2,3,4,5, 45x1,2,3,1,1, 0x5,5,5
    cable rows: 180x5>140x5, 180x5>140x5

    Quick one. Chins are in the shitter. Had to get back for a meeting.

    3PM, <15 minutes total:
    Squat: 140x5,5, 230x3, 270x6,6,6

    20Feb20 - 184#
    Press: 160x1,2,3,3,3,3,2
    Squat: 230x8,8,8

    5 rounds:
    5 chins
    10 20# strict db cleans
    25 53# neck harness
    21Feb20
    Lunch:
    DL: 135x8,8,8, 225x5,315x5, 385x5
    Shrugs: 135x20, 225x20, 315x10, 385x10,10,10
    —supersetting—
    Chins: 3,3,3,5,5,5
    22Feb20
    Swiss bench: 250x2x2, 220x5,5,5
    Press: 140x8

    4 rounds:
    10 triceps 70#
    10 leg raises
    10 biceps 70#
    10 rev hyper 70#

    24Feb20
    Squat: 140x5,5,5, 230x3, 280x2, 320x2, 350x2x2

    5 rounds:
    5 chins
    10 ab mat sit ups
    25 53# neck extensions
    25Feb20
    LUNCH:
    HS incline bench: 135x12,12,12, 225x5, 265x3, 295x5,5,5
    Strict DB cleans: 15x10, 20x10, 25x10, 30x10
    --supersetting--
    triceps pull-overs: 95x10, 105x10, 115x10
    <30 minutes

    PM:
    squat: 140x5,8, 230x3, 280x2, 315x4,4,4
    29Feb20
    swiss bench: 230x3,3, 200x8,8
    press: 140x5
    07Mar20
    Swiss bench: 240x3,3, 210x8,8
    Press: 140x8
    3 rounds:
    10x 65# triceps (+20x cig bench press on last set)
    10x leg raises
    10x 65# curls
    10x 70# rev hyper

    I’ve been sick this week and had to work a bunch so skipped essentially the second week in a row in the gym. Back in the saddle again this week. Weight loss is going well though. Hit 179.8 for the first time in years this week. That makes 8# down in <6 weeks.
    11Mar20
    Squat: 320, 355x2, 320x4, 280x6, 230x10

    12Mar20
    Press: 140x5, 180-fail, pain in shoulder, lift ws there though

    13Mar20
    Deadlift: 415x5, 365x5
    several sets of chins x5 and 135x10 barbell rows

    14Mar20
    Swiss Bench: 245x3,3, 215x8,8
    press: 145x8

    16Mar20
    Swiss bench: 240, 260x2, (240x1,2,3 all paused)
    Squat: warmed up to 370, planned 2x2 but it felt heavy and my right hamstring protested strenuously

    Gyms are all closed now so it's barbell work in the garage for a few weeks.

    Working out still, as I’m able in quarantine. Just haven’t kept up the log.

    05Apr20
    Swiss bench: 240, 260x2,2, 230x5,5,5
    12” log press: 180, 200(fail twice, clean was fine, unstable footing), 180x2
    10” log press: 180x5

    06Apr20
    Dug holes and shoveled gravel for about 4 hours building a weightlifting platform for my yard. Coming along nicely.

    09Apr20
    All day: Grippers and neck harness at my desk at home.

    Lunch:
    Front Squat: bar x10, 140x5, 190x3, 230, 250, 270, 290
    Back Squat: 230x5, 280x3, 320, 370
    Good Mornings: 230x5, 280x5
    Glute/Ham Raises x10
    10Apr20
    Lunch:
    Front Squat: 50x8, 140x1,3,3,3,3, 230, 250, 270, 270
    11Apr20

    swiss bar bench: 265x2,2, 235x5,5,5
    13” log clean and press: (180x1)x5
    Ivanko super gripper: (9&12) x10, Heavy Grips 150x5,5, HG 200x5,5,5, HG 250 OCx3, HG200x10
    ------
    12Apr20

    Mowed the grass, 45 minutes +-140 bpm.
    ------
    13Apr20

    Lunch:
    Front squat: 52x5,5,5, 140x5, 230, 250, 270, 300, 230x3
    Back squat: 230x3, 280, 330, 370x2
    Good Mornings: 280x10

    1700:
    Standing barbell strict Press: 45x15,10, 95x8, 135x5, 155, 165, 185, 195(fail)
    Push press: 205, 205, 205
    ------
    14Apr20 - Bodyweight: 183.6 lbs - Began dieting again yesterday. Targeting 175 by June. Hoping some localish strongman meets open up soon with 175 classes.

    AM:
    grippers
    Neck harness extensions: 35x50, 50x75, 50

    Lunch:
    Front squat: 50x5,10, 100x5, 140x3, 190, 230, 280, 280, 310, 250x3
    Back squat: 230x3, 280, (320x1)x5 (Quad weren't contributing so I held at 320 and smoked a bunch of singles)
    ------
    15Apr20 - BW: 184.6 lbs - gained a pound. Probably the cognacs I had last night
    0800:
    Front Squat: 52x5,5, 102x5, 142x3, 192x2, 232x2, 252x2, 272x2, 302x2
    Back Squat: 232, 282, 320, singles
    ------
    16Apr20

    Lunch:
    Lots of gripper work up to singles with the CoC #2, neck harness extensions and lying flexion with a kettlebell on my face.

    1800:
    Front squat: 52x8, 102x5, 140x3, 190x3, 230x3, 250x3, 270x3
    Back squat: 230, 280, 320, 350x5
    ------
    17Apr20

    0700:
    Front squat: 52x5,5, 102x5, 140x3, 190, 230, 250, 270, 280, 290, 300 (300 got dicey! Lost my rack on the right side!)
    Back squat: 230, 280, 320

    Later that morning:
    Neck harness: 30x50, 53x50,50,25
    Lying neck flexion: 30x25,25,25

    Lunch:
    Deadlift up to 435x5 (straps - elbow tendinitis gets lit up by more than a single over 315 or so)
    Shrugs: 135x20, 225x10, 315x10, 405x10 (planned 3 10s but ran out of time on lunch)
    18Apr20
    Front squat: 50x5,5, 100x5, 140x5, 190x3, 230, 280
    Back squat: 230x3, 280, 320, 340, 360, 320x3
    Swiss bench: 270x2,2, 240x5,5,5
    Press: 135x3, 165x5, 135x10

    19Apr20

    Front squat to 230, back squat to 280 - just warmed up the squats to say I squatted everyday this week. T-spine was bothered again this morning and didn’t want to push it.
    20Apr20

    0800:
    -Front squat: 50x5, 100x5, 140x5, 190x3, 230, 280x1,2,3
    -Back squat: 230, 280, 320, 350x1,2,3

    1400:
    -Grippers
    -Neck harness: 30x50, 53x50,50,65
    -Lying neck flexion: 30x25,25,25
    -----
    21Apr20

    0600:
    -2 mile trot in my plate carrier, 30:00 at 140 bpm avg
    -Front squat: 50x5, 100x5, 140x3, 190, 230, 270, 290x1,1,1
    -Back squat: 230, 280, 320

    Felt the fatigue of that walk going straight into squatting. Did what I wanted to do, though I skipped the good mornings and a heavier back squat single.
    -----
    22Apr20

    -Front squat: 140x3, 230, 280
    -Back squat: 230, 280, 320, 370

    Just did a little something. Finished the jerk boxes though!
    -----
    23Apr20

    -Front Squat (belt): 50x5,5,5, 100x3, 140x3, 190x3, 230, 280, 300, 320, 300x2, 230x5
    -Back Squat (beltless): 230, 280, 320, 350
    -Box jumps: 35, 40, 45 inches - just singles. Easy. Wanted to see if I could jump on my new jerk boxes. Haven't done a box jump in probably ten years.
    -----
    24Apr20 - bw: 184lbs

    -Front squat (beltless): 50x5,5,5, 100x5, 140x3, 190, 230, 250, 270, 290
    -Back squat (beltless): 230, 280, 320
    -Deadlift (straps, belt): 135x5x5, 225x5, 325x5, 365, 405, 445x5
    -Shrugs (straps, belt): 135x20, 225x20, 315x10, 405x10, 455x10, 405x10
    -50 chins in sets of 5-10 throughout the day
    -----
    25Apr20

    Holy manual labor, Batman! Drove to my mom's, mowed her grass, drove home, mowed here for half hour, benched, log presses, mowed another 20 minutes, then squatted, now onto pressure washing things. 1:15 of push mowing and several hours of pressure washing. I'm going to sleep like the dead tonight!

    -Swiss bar Bench: 60x15,10, 110x10, 150x10, 200x5, 240x2, 275x1,1,1
    -13" log press (from boxes, no clean): 90x10, 140x5, 180, 200, 230(fail),
    -10" log press: 170x3, 220 (success!), 170x3,3
    -Front squat: 50x5, 140x3, 230, 282x5
    -Back squat: 282, 320x5
    ------
    26Apr20

    Before breakfast:
    -Front squat: 50x5,5, 100x5, 140x3, 190x2, 230, 270, 290, 310x2
    -Back squat: 230, 280, 320, 360x3
    27Apr20
    -Front squat: 50x5,5,5, 100x5, 140x5, 190, 230, 270, 300
    -Back squat: 230, 280, 320, 350
    -FS: 230x5
    -BS: 300x5
    ———
    28Apr20
    -Front squat: 0x10, 50x5,5, 100x5, 140x5, 190x1,1, 230, 270, 300x1,2,3
    -Back squat: 230, 280, 320, 350
    ———
    29Apr20
    -Neck harness extensions: 30x50, 53x50,50,75
    -Lying neck flexion: 30x25,25,25
    -Front squat: 50x5,5, 100x5, 140x5, 190, 230, 270, 300, 330
    -Back squat: 230, 280, 320, 370, 400
    ———
    30Apr20 - bw: 183lbs

    1000:
    All beltless:
    -Front squat: 50x5, 100x5, 140x3, 190, 230, 270, 300
    -Back squat: 230, 280, 320, 350

    1200:
    -Press: 65x10,10, 95x5, 115x5, 135x3, 155x2, 165x2, 175x5, 135x12, 95x10,10,10
    -Neck and grippers - just a smattering of work here and there
    ———
    finished April off with 18 days off consecutive front and back squatting, both, everyday.

  6. #336

    Default

    01May20

    -Neck Harness: 30x50, 53x60,60,55
    -Neck flexion: 30x30,30,30
    -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 270, 300
    -Back squat: 230, 280, 320, 350
    -Deadlift: 135x8,8,8, 225x5, 315x2, 365x10
    -Shrugs: 135x20, 225x10, 315x10, 365x10,10,20
    -chin ups: 105 total, 7 “sets” of (1,2,3,4,5) on the hour while I worked. Just bodyweight.
    ------
    02May20

    -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 310, 310x3
    -Back squat: 230, 280, 320, 370, 410, 425, 370
    ::35 minutes total::
    ------
    03May20

    -Swiss bar bench: 255x3,3, 225x8,8
    - Front squat: 50x5, 140x5, 230, 280, 310
    -Back squat: 280, 330, 370
    -Strict press: 45x10, 95x5, 135x3, 155, 185x4 (failed five. That’s bodyweight though, baby!)

    Press video:
    https://www.youtube.com/watch?v=6RIP...ature=youtu.be
    ------
    04May20

    -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 310 x 5 singles
    -Back squat: 280, 320, 370
    -500# tire: 10 flips in 4 minutes
    -Chin ups : 1,2,3,4,5 x7: 105 total
    -Biceps curls, forearm curls, grippers
    -Neck harness: 30x50, 53x75,60,60
    -Neck flexion: 30x30,30,30

  7. #337

    Default

    05May20
    -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 320, 340, 350(fail), 275x nope
    -Back squat: 275, 320, 370
    340 flew up like I was naked and standing up from a chair. Then got dizzy and set 350 on the pins. Went to rep out 275, got dizzy again and racked it. Good news is, I switched back to my Air Force Ones and my depth improved considerably v weightlifting shoes - they just put me too forward in the hole.

    -105 chin ups throughout the day
    -Neck harness: 30x50, 53x35, 75x35, 50x75
    -Lying neck flexion: 30x30,30,30
    -Fat grip iso db curls: 25x5,10,10,10

    06May20
    0630: -Press: 45x10,10, 95x5,5, 115x5, 135x3, 155, 175, 185, 195, 205, 135x15
    2130: -Front squat: 50x10,5, 140x3, 230 -Back squat: 140x5, 230

    07May20
    1200, all beltless:
    -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 310
    -Back squat: 230, 280, 320, 370
    -Front squat: 230, 280, 320
    -Back squat: 280, 320, 370
    Did them both twice since I half-assed yesterday. Worked up to my daily minimums twice. I was gassed when I got in. Not enough to eat this morning.
    105 chin ups, neck work, curls and grippers throughout the day.

    08May20
    -Neck harness: 30x50, 53x100, 70x45, 53x100
    -Neck flexion: 30x30,30,30
    -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 320
    -Back squat: 230, 280, 320, 370
    -Deadlift: 135x8,5,5, 225, 315, 375x10
    -Shrugs: 400x10,10,10
    -100 chin-ups in fives, curls and forearm curls throughout the day.

    09May20
    The streak has died. Didn’t get to squat today. Too many chores and lots of energy spent benching. Oh well. If I go 100 days with a few misses, I’m still doing what I set out to do, which is squat A LOT!
    -Swiss bench: 260x3,3, 230x8,8
    -Press: 135x5,5,13
    10May20
    -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 320

    11May20
    -100 chin ups
    -db curls: 25x10,10,10
    -db forearm curls: 25x20,20,20
    -Neck flexion: 30x30,40,40
    -Neck harness: 30x50, 53x75,60,50
    -Front squat: 50x5,5,5,5, 100x5, 140x3, 190, 230, 280, 320, 350 (fail), 320, 320, 350 (fail)
    -Back squat: 230x3, 320, 370, 400x2, 320x8
    -Front squat: 230x5

    12May20
    0700:
    -45 minutes of adult cardio
    -Front squat: 50x5,5, 140x3, 190, 230, 280, 320
    -Back squat: 230, 280, 320, 370, 400


    13May20
    -Press: 65x10,10, 95x5, 115x5, 135x5, 155, 165, 175, 185, 195, 195 (fail), 185x3, 155x8
    -Front squat: 50x5, 100x5, 140x3, 190, 230, 280, 320
    -Back squat: 230, 280, 320, 370x3, 410, 320x10 (wraps for 320x10, had many more; just gassed)

    14May20
    -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 320
    -Back squat: 230x3, 289, 320, 370, 400x1,1,1

    15May20
    Punched the clock 😕
    -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 310, 330
    -Back squat: 230, 280, 320, 370, 400
    -DL: 225, 315, 405, 455, 390

    16May20
    Mowed the lawn for an hour. Then
    -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 305, 325
    -Back squat: 230, 280, 320

    17May20
    -Swiss bench: 265x3,3, 235x8,8
    -Press: 155x5,5,6 (Smoked form the bench work)
    3 hours later:
    -Front squat: 50x5, 100x5, 140x3, 190, 230, 280, 305, 325, 350 (PR)
    -Back squat: 230x3, 320, 370, 410, 430, 450 (PR), 400x3

  8. #338

    Default

    18May20
    -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 305, 325
    -Back squat: 230x3, 280, 320, 370, 410
    19May20
    -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 230, 280, 305, 325
    -Back squat: 280, 320, 370, 400
    -GM: 230x5, 280x5, 320x5,5,10

    20May20
    0700
    -Press: 65x8,8,8, 100x5, 125x5, 150x3, 175, 200 (fail), 200 (f), 175x5, 155x10
    Too early. Planned a run at 200x3 but couldn’t get it once. Need foods first. Salvaged it with those back-offs though!
    1200:
    My hips were so tight today. Got through it though.
    -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 305, 325
    -Back squat: 230, 280, 320, 370, 410

    21May20
    Wasn’t feeling it but did it anyway. Turned out to be a good day.
    -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 305, 330
    -Back squat: 230, 280, 320, 370, 420x2

    22May20
    Lunch lifts. Hit my new minimums for the next week and bounced:
    -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 305, 330
    -Back squat: 280, 320, 370, 410

    23May20
    -Front squat: 50x5,5,5, 100x5, 140x3,3 190, 230, 280, 305, 330
    -Back squat: 280x2,2, 320x2,2, 370, 410, 320
    24May20 - rest day. Hips are feeling beat up so the streak is getting paused for a few days of recuperation.
    25May20
    -Swiss Bench: 240x2, 270x3,3, 240x8,7 (Supposed to be 240x8,8 - first missed rep in almost four months of programmed bench work!)
    -Lots of kayaking in the afternoon, including dragging two kayaks up the world's worst hill

    01June20
    -Swiss Bench: 275x1,1,1, 225x10 (-10% day. Hoped to get 12+ on the 225 set but if I can hold 10 reps through 240, I'll be happy. That should situate me nicely for my 300+ attempt end-of-June.)
    -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 310, 335 -Back squat: 280, 320, 370, 415

    14Jul20
    Fasted walk in a 20# vest, 29:00 2 miles @ 140bpm avg.
    Log press: 90x8,8,8, 140x3,3, 180x1,1,1, 200x1,1, 180x1, 130x5,5
    DB neutral bench: 100s x2 (shoulder was feling beat and it was just awkward juming straight to the 100s with no acclimation sets)

    14Sept20
    0330
    -Front squat: 140x1,3,5, 190x3, 230, 260, 280, 300
    -Back squat: 230x3, 280, 330, 350
    -Trap bar shrugs: 150x10,10,10,10, 240x10, 330x10, 380x10
    -Trap bar deads: 380x3
    -GHD sit ups x50 total
    -GHR x30 total
    (~1 hr total time)
    (adjust GHD to increase difficulty, reduce lumber spinal compression)
    ————
    15Sept20 - irritated lower back, FS only
    -Front squat: EMOM +5#
    230-280
    230x5
    (~20 minutes total time)
    ————
    16Sept20
    -Front Squat: 50x5, 100x5, 140x5, 190x3, 230, 280, 300, 280, 250x3
    (~15 minutes total time)
    ————
    17Sept20
    lunch:
    -Front squat: 230, 260, 290, 310(f)
    -Back squat: 230x3, 280, 320, 350
    -Trap bar: 350x2,2,2 (speed)
    +10,10,20 shrugs per set
    -30 GHRs and GHD sit ups mixed in
    310 front squat, bar got out in front. Trying a new “head position” that takes some pressure off my neck but places more on the hands, it seems. Less dizzy, more carry ��
    evening:
    -Chins: 1,2,3,3,3,4,5,5,5,5,5
    -BB rows: 45x10, 95x5,5,5, 115x5, 135x5,5,10
    ————
    18Sept20
    Evening:
    -Front squat to 290
    -Back squat to 330
    -Hatfield squat: 330x3x3
    -GHRs: 5,5,5,5,3 (weighted vest last set)
    Lunch:
    -Press: 135x3, 155, 165, 175, 155x3x3, 135x8
    ————
    19Sept20
    0830
    -Front squat: 230, 270, 310
    -Back squat: 230x3, 280, 320, 370
    -Trap bar: 150x5, 150x5, 240x5, 330x2, 370x2x3
    +10 shrugs per set.
    -GHRs: 5x5 (last 5 +20# vest)
    —alternating—
    Cuban press: 15x15,15,15
    Ab wheel roll out: 5,5,5 (needin sum work!)
    -Several hours of tree trimming and hacking.
    ————
    20Sept20
    Noon
    -Log press, strict, clean/viper first reps:
    (140x3)x10
    *focusing on technique for a while, slowly increasing weight.
    4pm
    -Front squat: 230, 280
    -Back squat: 230x3, 280, 320, 350
    -SSB: 155x5, 245x3, 295, 325, 350, 295x3
    -GHRs: 5,5,10
    5-6 hours of yard work, chopping trees, clearing brush and mowing.
    ————
    21Sept20
    Lunch
    -Front squat: 230, 230, 280, 300
    -Back squat: 230x3, 280, 330, 350, 370
    -Trap bar: 150x5, 230x5, 330x2, 370x3x2
    +10 shrugs each set w/ trap bar
    -GHRs: 5, +20x1,2,3,4,5
    —alternating—
    Ab wheel roll outs: 5, +20x5,5,5, bw x5
    *working rom on the roll outs. Can’t get there yet. Left the vest on cause lazy.
    *On the most difficult setting of the GHD now. I may even drill another hole so it can move forward one more slot. Time to add volume and weight!
    5:00
    Swiss bench: 240x2x2, 210x5,5,5
    Press: 95x5, 115x5, 135x3, 155x3, 140x6

  9. #339

    Default

    22Sept20
    Front squat: 230, 280, 300, 300, 320
    Back squat: 230x3, 280, 320, 370
    SSB: 245x3, 285x3, 305x3
    GHRs: 5x5 (arms extended on eccentric)
    Face-supported rows: 95x10, 120x5, 140x5,5,10
    Ring rows: 50 total
    Cuban presses: 15x15,15,15
    Chins: 50 total

    23Sept20
    Light day
    Grippers are in the toilet. Worked up to 5x5 with the HG200. Easing into it. My buddy remarked months ago that "your hands look like they're on roids!" I want that back!
    -Neck harness: 30x35, 53x30,50, 30x35, 50x30,50
    -Lying neck flexion: 30x5x20
    (Neck work split into two sessions, also easing back into it)
    -GHRs: 1,2,3,4,5, 5x5 controlled, easy reps mixed in between squat sets. 40 total.
    -Front Squat: 230x1,2,3
    -Back Squat: 280x1,2,3
    -Trap Bar: 330x1,2,3
    +10 shrugs per set
    -Prowler sprints: 4x25m out-and-back trips.
    Worked for ten minutes, resting until HR dropped below 150.

    24Sept20
    -Front squat (pause warm ups, reach for depth): 50x5,5,5, 100x3,3, 140x3, 190, 210, 230, 250, 270, 290
    -High bar (reach for depth): 230x3, 270, 300, 330x1,1,1,1 (2/2 high/low bar)
    -SSB (handles DOWN, reach for depth): 155x5, 245x3, 295x3

    -Chins (dead-hang to clavicle): banded x5,8, bw x5, +20x5x5, banded x8,8,8 (ran out of time)
    -Calf raises: bw x20, +20x20,20
    -GHRs: 5x5
    —alternating—
    -Ab wheel (full rom from knees): 5x5
    -Fat Grips Hammer curls + finger rolls: 25x10/10,10/10

    25Sept20
    1030
    -Front squat: 230, 280, 300, 320
    -Back squats: 230x3, 280, 320, 370
    -Trap bar: 150x5, 240x5, 330x3, 400x2,2,2
    -Press: 135x3, 155, 175 (f)
    Shoulders ached from the back squats. Had to move the press work to later. Shoulders had been fine since switching to the buffalo bar almost a year ago. Probably going to have to drop back squats for a while 😕
    1430
    -Press: 135x3, 155, 175, 175 (f), 155x5,5,5
    -CG Swiss bar: 60x10, 110x8, 150x10,10
    —circuit—
    —Ring dips (small, red band): 10,10,10
    —GHR: 3,3,3 (strict AF)
    —leg raise: 10,10,10
    -HG200 x5x5

    27Sept20
    -Strict log press (clean into position): 145x8x3
    -HOURS and hours spent detailing the exterior of my “new” truck.

    28Sept20
    0530 (fasted, up too early)
    -SSB: 335x2x2, 280x5,5,5
    -Hanging leg raises: 5,10,10,10
    —alternating—
    GHRs (strict!!!): 3,8,8,8
    1100
    -Swiss bar: 245x2x2, 215x3x5
    -Press: 155x6, 140x7
    -Triceps pullovers (super slow and strict): “95”x2x12
    -Shrugs (super strict, pause at top and bottom): 315x2x10
    —superset—
    -DB strict cleans: 15x2x15
    Dropped the weight big time on the shrugs. Big squeeze, big stretch. Trap pump like Whoa.

    29Sept20
    Missed a bunch of food yesterday and ended up 1100 kcal under my target. Felt it this morning. Pull-ups were a struggle and I skipped the biceps and neck work, moving it later in the morning after I’d eaten something and woken up!
    0700
    Face supported rows: 145x5,5,10/11 (11 was junk so I called it)
    Pull-ups, assisted: 40 reps (10/10/5/5/5/5)
    1200
    -Back squat: 45x5,5,5, 95x5, 135x5, 190x3, 230x3, 265x3, 300x3
    -Ab wheels: 5x5
    -calves: 20x5x20
    Done as a circuit with little rest, stringing warm ups and all together.
    Then:
    5x25m our and back prowler sprints, on every third minute.
    30Sept20
    Front squat: 230x1,2, 265x2, 300x2x2, 265x3x5
    Hanging leg raises: 12,12,12
    —alternating—
    GHRs: 5,8,8-----

    01Oct20
    -Press: 65x8,8,8, 95x5, 115x5, 135x3, 157, 177, 157x5,5,5
    -CG Swiss bench: 150x10,10,9
    -Assisted ring dips (red band): 10,10,10
    -Cuban Press (w press): 15x2x10

    02Oct20
    -Trap bar: 405x2,2,2
    —alternating—
    -Weighted chins: 25x5x5
    -Trap bar shrugs: 290x3x12
    —superset—
    -Orange band face pulls: 3x20
    -V handle landmine rows: 75x3x15

    03Oct20
    strict log press: 150x7x3
    ————
    05Oct20
    0630
    -Bench: 250x2x2, 220x3x5
    -Press: 150x 7, 140x8
    -Triceps pull overs: 95x3x10
    —superset—
    -Cable flies: 25x15, 50x12,12 (stick w 50)
    -Shrugs (super strict, pause at top and bottom): 325x3x10
    —superset—
    -DB strict cleans: 15x3x15
    1200
    -SSB: 345x2x2, (misload, supposed to be 340), 285x3x5
    -Calves: both vests x3x20
    —alternating—
    -GHRs x5, +plate carrier x3x5
    -hanging leg raises to warm up hip flexors
    -Squat/dead-start box jumps: 35”x3, 39”x3, 44”x3

    06Oct20
    -face supported rows: 150x5,5,10
    -Assisted pull ups: 8/8/8/8/8/5(no band)
    -Curls
    * EZ drag curls: 55x2x10
    * Supp. iso db curls + rolls: 25x3x6/12
    —alternating—
    -Ab Wheel: 5x5
    -neck extensions: 30x35, 50, 53x35,50,50 -neck flexion: 30x25,25,35,35
    -grippers: worked to HG200x4x5, HG200x10 w/ forced negatives

    07Oct20
    -Front squat: 230x2, 270x2, 305x2x2, 270x3x5
    circuit (4 rounds):
    -calf raises: +40x20
    -GHRs: x8
    -leg raises: x10

  10. #340

    Default

    starting strength coach development program
    Sorry, guys and gals. Massive text dump. I checked out for a while and kept everything locally. Quit drinking 45 days ago and decided I needed some accountability for my training again. This log goes back years and years and is precious to me. It's good to be back. Thanks for stopping by.

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