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11-10-2020, 10:41 AM
#361
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)
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11-12-2020, 08:03 AM
#362
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.
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11-12-2020, 01:58 PM
#363
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
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11-16-2020, 02:08 PM
#364
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
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11-17-2020, 07:05 PM
#365
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
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11-19-2020, 07:22 AM
#366
18Nov20
-SSB to 7” box: 65x5,5, 115x5, 155x3, 205, 245, 275, 295, 315, 265+50C
• irritated mid back and called it
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11-19-2020, 09:27 PM
#367
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.
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11-24-2020, 05:43 AM
#368
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)
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11-28-2020, 10:43 AM
#369
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; 11-28-2020 at 11:01 AM.
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11-28-2020, 12:49 PM
#370
28Nov20
-rev incline: 65x15, 115x5, 155x5, 205, 225, 205x3, 245, 205x3
-SSB romination: 65x5, 115x5, 155x3, 205x2, 245, 295, 335, 355, 315
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