Doug's "get strong, look good, be in shape" log Doug's "get strong, look good, be in shape" log - Page 37

starting strength gym
Page 37 of 37 FirstFirst ... 27353637
Results 361 to 370 of 370

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

  1. #361

    Default

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    10Nov20
    -face supported row to chest: 157.5x8,8,8,8
    —alternating—
    -pull ups: bw x10,8,8,8
    -Ab Wheel: 10,10,10,10
    —alternating—
    -Incline supp curls: 25x10,10,10, 35x10 (standing)

  2. #362

    Default

    11Nov20
    -Front squat (incl. 50# in chain): 310x2x3, 280x4x4, 230x lots of singles (no chains) to work stance and improve depth
    -GHRs: 3x10
    —alternating—
    -hanging leg raises: 3x12

    (repeat 280 next week - 10# jump this week because I’m lazy and didn’t feel like stripping weights)
    Last edited by dschmale; 11-12-2020 at 08:06 AM.

  3. #363

    Default

    12Nov20
    -Calves: SSB x12,12,10, 155x15,12,12,10

    -neck extensions:35x35, 35x50, 45x50, 53x35,
    —superset—
    -armpit rows: 35x20, 50x15,12,
    -neck flexion: 25x30,25,20
    —superset—
    -face pulls: 45x20,20,15

  4. #364

    Default

    13Nov20
    Rest
    ———
    14Nov29
    -Press: 195, 175x5,5,5
    -CG Swiss bench: 175x4x8

    -dips: bw x10,10,10, +20x10,10
    —alternating—
    -weighted pull-ups: 53x5,5,5, 20x8,8
    ———
    15Nov20
    -Front squat: 230, 280, 300, 320, 280x3
    -Back squat: 280, 320, 370, 320x3, 400, 400, 320x3
    ———
    16Nov20 - 0600
    -Front squat: 230, 280, 310, 230x3, 280, 330, 280
    -Back squat: 230x3, 280, 330, 370, 320+50C, 320x3
    -Calves: 65x10,15, 115x15,15,20
    —alternating—
    -GHRs: adj FORWARD crushed me for x2,3, adj DOWN two x3,3, adj back to start x8

    -Bench: 260x3,3, 230x8,8
    -Press: 165x6, 155x8
    -Triceps pull overs: 115x12,12,10,10
    • SS CG bench 115x5 last set. (SMOKED!)
    —superset—
    -Cable crossovers: 67x4x12

  5. #365

    Default

    17Nov20
    0700
    SSB to a seven inch box: 65x5, 115x5, 155x3, 205, 245, 275, 295, 315, 245+50C x3, 245x5 (yo, those are tough. That’s a lot of ROM.)

    1200
    -face supported row to chest: 160x8,8,8,8,8
    —alternating—
    -pull ups: bw x8,8,8,8,12
    -GHRs: easy x5x5 hard x3x3 (mixed in)
    -Ab Wheel: 10,10,10,10 (mixed in)
    -Neck harness: 35x35,45,50,50
    -neck extensions: 25x10,10,35,30,35
    -shrugs: 335x3x10,10
    —superset—
    -strict db cleans: 25x10,10

  6. #366

    Default

    18Nov20
    -SSB to 7” box: 65x5,5, 115x5, 155x3, 205, 245, 275, 295, 315, 265+50C
    • irritated mid back and called it

  7. #367

    Default

    19Nov20
    -Ssb to 7” box: 65x5, 115x5, 155x3, 205, 245, 245x3, 295, 315, 335 (+20#, prior 2 days), 265+50C

    Feeling out the mid back. Really focused on driving the handles up rather than pulling them down as I had been. I prefer them down but they interfere with my legs at this depth anyway so just as well.

  8. #368

    Default

    21Nov20
    -Press: 175, 195x3, 175x5,5,4,3,3
    -SSB to 7” box: 65x5, 115x5, 165, 205, 245, 285, 325, 355, 265+50C x2, 265x3
    -GHRs: easy x6, hard x3,3,5
    —alternating—
    -Leg raises: 8, 12,12,12
    ———

    23Nov20
    0500:
    -Reverse grip incline: 185, 205,205, 225,225, 205x3, 185x5
    (First rep SUPER paused, dead stop)
    -SSB to 7” box: 245, 265, 305, 335, 255+50C x3
    -GHRs: easy x5,5,5, hard x3x3
    —alternating—
    -Dips: 5,5,5, +35x5,5,5

    Lunch:
    -Pull downs: 45x15,90x10,10, 115x15,14,12,12,12,12
    -Neck flexion: 35x25,30,30,30
    -Neck harness: 35x35, 53x50,50,30
    ———

    24Nov20
    0500:
    -Reverse grip incline: 185x2, 205, 225, 235, 250, 215x2, 135+50C x5
    -SSB to 7” box: 245, 275, 305, 245 (cranky knee, called it early)
    -GHRs: easy x5,5,5 (just warm ups)
    —alternating—
    -Dips: 5,5,5 (just warming up the elbows)

  9. #369

    Default

    26Nov20
    -Rev incline: 45x15, 95x8,8, 135x5, 185, 205, 225x1,1,1, 185+50C, 185x5
    -Press: 135, 155, 175, 195 fail, 135x12 @8
    (Surprisingly taxed after benching, asymmetrically loaded 195 and screwed it up)
    -DB rows: 50x10,10, 85x10,10,10, 50x15
    -neck harness: 35x50, 53x35,30, 35x50
    -db bent shrugs: 125x15,15
    —superset—
    -db strict clean and press: 25x10,10
    -dips: 8,8,20
    -neck flexion: 22x25,35

    Lunch:
    -SSB to 7” box: 65x8, 115x5,5, 155x3, 205, 245, 295, 335, 365, 315x3

    365. Some serious depth for a change of pace. Artificially suppress load for a while and work some flexibility. Hoping to improve depth in my low bar which has been creeping up with age.
    https://youtu.be/5zg6yAGru7g
    ———

    27Nov20
    -reverse grip incline: 65x15,10, 115x5, 155x3, 195x2, 225, 245, 265 fail, 225x2, 185x5
    -SSB to 7” box: 65x5, 115x5, 155x5, 205x3, 245, 295, 345, 295

    Got a little frisky with the incline. 245 flew up so I thought I’d jump 20#. Didn’t work out the way I planned! Just got a little something going with the squats. Keeping them super deep.
    Last edited by dschmale; Today at 11:01 AM.

  10. #370

    Default

    starting strength coach development program
    28Nov20
    -rev incline: 65x15, 115x5, 155x5, 205, 225, 205x3, 245, 205x3
    -SSB romination: 65x5, 115x5, 155x3, 205x2, 245, 295, 335, 355, 315

Page 37 of 37 FirstFirst ... 27353637

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •