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

  1. #371

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    29Nov20:
    0300
    -Reverse incline: 65x15, 115x8, 155x3,3, 204, 225, 245x1,1, 225x3
    -SSB to 7” box: 65x5, 115x5, 155x3, 205, 245, 295, 335
    —speed, box pause: 245x2,2,2,
    —245 speed single, dumped, no box

  2. #372

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    30Nov20
    0530:
    -press: 155, 175, 195, 185x1,1,3
    -rev incline: 205, 235, 215, 155x10
    -dips: 5,8,35x12

    Planned a 205 press but 195 was tougher than I expected.

    1700:
    SSB to 7” box, all in 14 minutes: 65x5, 115x5, 155x3, 205, 245, 295, 335, 365, 315, 245x8
    Last edited by dschmale; 11-30-2020 at 05:03 PM.

  3. #373

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    01Dec20
    Lunch:
    -Pull downs: 70x15,15, 95x5x15
    -neck harness: 35x50, 50x3x35
    -neck flexion: 22x25, 3x35
    -ab wheel: 10,10,10
    -reverse grip incline: 65x10, 115x5, 155x5, 205x3, 225x3, 245 fail!

    SSB: 65x5, 115x5, 155x3, 205, 245, 295, 335, 295
    —alternating—
    GHRs: easy:3,3,3,3,3, hard:3,3,3, easy:8, hard:3,3

    02Dec20
    -Rev incline: 65x10,10, 115x5,5, 155x3, 205, 225, 235x1,1,1, 215x1,1,1 (just trying to find a damn groove with this stupid movement!)
    -shrugs: 135x10,10, 225x10, 275x10, 325x10,10,10
    —alternating—
    -Armpit rows: 25x10,10,10, 50x10,10,10
    -shrugs: 275x10>225x10
    -strict cleans: 25x10

    Lunch:
    -SSB: 65x5,5, 115x5,5, 155x5, 205, 245, 295, 335, 355, 375, 335x2, 295x3 (belt after 335x1)
    -GHRs: eight triples at increasing difficulty

    03Dec20
    -press: 185x2,2,3,2,2
    -rev incline: 205, 225, 235, 245, 255, 215x5
    -dips: 8,8, +35x15

    Lunch:
    SSB: 65x5,5,5, 115x5,5, 155x3, 205, 245, 295, 335, 295x2,2,2
    —alternating—
    GHRs: easy:3,3,3,3, hard:3,3,3,3
    Last edited by dschmale; 12-03-2020 at 01:15 PM.

  4. #374

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    09Dec20
    -press: 185x3,3,2,2,2
    -cable rows: 135x12,10,10

    Took several more days off than I wanted to deal with other life things. Happy to have gotten something done today. Press went well.

  5. #375

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    10Dec20
    -SSB: 65x5,5, 115x5,5, 155x3, 205, 245, 295, 295+50C, 245+50C x3, 295+50C, 335+50C, 245+50C x3
    -GHRs: 3,3,3,3,3

    11Dec20
    -SSB: 65x5,5, 115x5,5, 155x5, 205, 245, 295, 345*, 295* sitting on the box. Punched the clock.

    12Dec20
    -SSB: 65x5,5, 115x5,5, 155x3, 205, 245, 295, 345*, 365*, 345*x5 (Hatfield), 345*x2, 295*x10 (Hatfield)
    —alternating—
    -GHRs: 3,5,5,5 (easy, as warm ups)

    13Dec20
    Quick one.
    Rev incline: 215x2, 235x2,2, 205x5,4, (planned 5,5,5) 185x6

    14Dec20
    -SSB: 65x5, 115x5, 155x3, 205, 245, 295, 345*, 375*, 375*x3 Hatfield, 345*x2, 315,
    -high and low bar, front squats: fucked around. Everything felt awkward. Worked up to 410 low bar. Felt aight. Just pissed off. SSB is a motherfucker and not really moving.

    *** Asterisks include 50# of chain ***

  6. #376

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    15Dec20
    -press: 185x5x3
    -SSB: 65x5, 115x5, 155x3, 205, 245, 295, 345, 400*, 345*, 300x5

    ***Asterisks include 50 pound chains***

  7. #377

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    Haven’t done much but squat the last two weeks but been pretty consistent there...

    28Dec20
    -Swiss bar: 60x10, 110x10,5, 150x5, 200x3, 250x2,2, 275x3(!), 225x8,8
    -press: 135x8,8,5
    —alternating—
    -ab wheel: 10,10,10

    -SSB: 65x8, 115x5, 155x3, 205, 245, 295, 345*, 395**, 395*, 345*x2, 300x3
    (*asterisk for each set of 50# chains included in the weight, unloads 50% at the bottom)
    -GHRs x5,10
    Last edited by dschmale; 12-28-2020 at 03:04 PM.

  8. #378

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    29Dec20
    0600:
    -SSB: warm up to 345*
    -trap bar to 390x3, purple band
    -cable rows: 123x15,12,10
    Last edited by dschmale; 01-01-2021 at 07:38 AM.

  9. #379

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    30Dec20
    -SSB: 65x5,5, 115x5, 155x3, 205, 245, 295, 345*, 395**, 395*, 365*x2, 315x2, 245x3
    -shrugs: 155x15, 245x10, 335x10,10,10, 245x20
    -GHRs: 8,8,8
    -armpit rows: 15x15, 35x15,15,15

    31Dec20
    -press: 145x3, 165, 185x3,2, 155x5, 135x8
    -neutral db bench: 50x10, 85x10,8,6
    -deficit push up myoreps: 15+8+6

  10. #380

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    starting strength coach development program
    01Jan20
    -SSB: 65x5,5, 115x5,5, 155x3, 205, 245, 295, 345*, 395**, 375*, 295x3,3

    02Jan20
    10 minutes:
    -SSB: 65x5, 115x5, 155x3, 205, 245, 295, 345*, 395**, 345*, 315x3, 245x3

    03Jan20
    -SSB: 65x5, 115x5, 155x3, 210, 255, 305, 355*
    -trap bar (purple band, no belt): 330, 390, 390x5
    -95# swings: 10,10,10,10,10
    -GHRs (myoreps): 15+8+6

    Starting the new year off right. Shooting for 300 days of squatting this year as a long-term experiment. Tendinitis? Massive gains? Mediocre progress? We’ll see.
    Last edited by dschmale; 01-03-2021 at 09:17 AM.

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