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

[dschmale]

30Oct18
Irritated my hip and took a week off. Did a few squat workouts with 95 pounds for a million sets of 8 to stay loose but didn't log those. Lots of hot tub time. I had to take care of some work and life stuff anyway so it's all good but man, the weights felt heavy today.

Squat: 45x8, 95x8, 135x5, 225x3, 295, (345x1) x10, 295x3, 225x3
High gravity day, for sure.

Squat tonnage at 225+: 5980lbs, most tonnage for a long time even if it did feel like I might get crushed at any moment.

[dschmale]

Been nursing the hip for about two months. Happened to correspond roughly with the holidays and perfectly with the one year anniversary of my torn hamstring. Got a bit out of shape. Oh well. I've been in a handful of times these past few weeks but nothing worth noting. The plan is to build a decent base to work from before going hard again. GPP, squats, calisthenics. Back to work.

16Jan19, 6am
30-25-20-15-10 (100) dual 25kg KB swings
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (200) 20kg KB snatches
alternating
225x1 squat each set (20)

PS. While I was getting out of shape, I built an arcade out of an old, broken cabinet that I got for free from a buddy. Replaced the computer, wired everything up with a fresh harness, new lcd monitor, power supply and high-voltage lines, switch, etc. new, new, new.

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[dschmale]

13March19

Squat: 225x3x3 (knee was killing me. Landed hard on it vaulting last week)
DL: 225x5x3 (Just doing the movement for a few weeks before I put some weight on the bar)
Assisted pull-ups: -50lbs x5,5,5,5 (elbows are lit up)

I'm officially in the worst shape of my adult life. Drinking too much and exercising too little. I'll bounce back but the hip and my elbow tendinitis have given me too many excuses to stay out of the gym. I built a new road bike to get me out and moving some more. Been doing some gymnastics again in the evenings which has been great but it's not going to get me in shape. Hopefully this log carries on for more than a few weeks this stretch.

[dschmale]

14March19

Squat: 95x8,8, 135x5, 225x5,3,3, 275x1, 225x3
DL: 225x5,5,5
Assisted pull-ups and dips: -50x5,5,5,5

[dschmale]

15Mar19

Squat: 225x5x5
DL: 225x5,5,5
4x (pull ups x5, dips x10) unassisted, supersets. Elbow tendons were screaming though. I may need to use straps to get much out of my pull ups going forward.

[dschmale]

16Mar18
90 minutes of gymnastics practice.

18Mar18
Squat: 95x8, 135x5, 225x3, 275, 295, 275x3, 225x5
Speed DL+shrugs: (315x2+5)x3
chin ups and dips

[dschmale]

19Mar18
Squat: 95x8, 135x5, 225x3, 275, 295, 315x3, 275x5, 225x5
Speed DL+Shrugs: (315x2+5)x3

Felt good today. Not feeling especially strong but the movements are starting to feel groovy again.

60 minutes of gymnastic bar work in the evening

[dschmale]

20Mar18
Squat: 95x8, 135x5, 225x3, 275, 295, 315, 335, 225x10
Incline bench: 95x30
Bench: 95x20
Rows 135x20

[dschmale]

Had a job interview last week and spent all of my time preparing for that, and not lifting.

01Apr19
Squat: 95x8, 135x5, 225x3, 275x2, 295x2, 315x2
Front squat: 225, 135x5, 225, 275, 225x3

Played with the front squat. Jumped around in weight playing with different grips. Last time I front squatted regularly, I needed cortisone injections in my shoulders. Trying to incorporate them again but avoid repeating that fiasco. Settled on a classic front-rack and just focused on driving my elbows up like crazy. Shoulders feel ok for now.

[dschmale]

02Apr19
Squat: 95x8, 135x5, 225x3, 275, 295, 315, 335, 315x2
Front Squat: 135x5, 225, 275, 225
Speed DL+Shrugs: (315x2+10)x3

Shoulders were calm after front squatting yesterday, so I gave it another go today. Tired though, so I didn't push it. Woke up at 0230 today to a sick wife and kid and couldn't get back to sleep. Lifted on lunch and didn't have much in the tank but I made it work. Probably stay under 275 on the front squat and build some volume for a while to gauge the shoulders' tolerance these days. Concert tonight and another interview on Thursday/Friday so I probably won't sleep much again this week. A little is preferable to none though. Feels good to put my skinny-fatness through the paces again.