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11-29-2020, 03:18 AM
#371
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
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11-30-2020, 05:45 AM
#372
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.
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12-03-2020, 06:29 AM
#373
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.
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12-09-2020, 03:11 PM
#374
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.
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12-15-2020, 08:07 AM
#375
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 ***
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12-15-2020, 01:02 PM
#376
15Dec20
-press: 185x5x3
-SSB: 65x5, 115x5, 155x3, 205, 245, 295, 345, 400*, 345*, 300x5
***Asterisks include 50 pound chains***
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12-28-2020, 12:40 PM
#377
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.
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12-29-2020, 05:41 AM
#378
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.
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01-01-2021, 07:38 AM
#379
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
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01-03-2021, 07:15 AM
#380
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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