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

[dschmale]

04Jan21
-Swiss bench: 60x10, 110x10, 150x5, 200x3, 240x2, 260x3,3, 230x8,5,5
-press: 135x8,8,8
-super rom lat raises: 15x10,10,10,10

-SSB: 65x5, 120x5, 165x3, 215, 255, 305, 355*, 405**, 305

[dschmale]

05Jan21
13:30 minutes...
-SSB: 65x5, 120x5, 165x3, 215, 255, 305, 355*, 405**, 375*x2, 325x3

Later:
-cable rows: 95x10, 135x15, 170x10,10,10
-pull downs: 90x10, 125x10,10,10
-face pulls: 53x10, 70x10,10,10

Even later:
-neck harness: 35x35,50, 53x50,35,35
-cable flexion: 35x25, 53x50,50,50

[dschmale]

06Jan21
-db shrugs: 85x15, 100x10, 125x4x15
-armpit rows: 50x10, 50x10>35x10 drop set
-SSB: 65x5, 115x5, 160x3, 215, 255, 305
(Just hit warm ups today to say I squatted. Hips are pretty sore)

[dschmale]

01Jan21
-SSB: 65x5,5, 115x5,5, 155x3, 205, 245, 295, 345*, 395**, 375*, 295x3,3

02Jan21
10 minutes:
-SSB: 65x5, 115x5, 155x3, 205, 245, 295, 345*, 395**, 345*, 315x3, 245x3

03Jan21
-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

04Jan21
-Swiss bench: 60x10, 110x10, 150x5, 200x3, 240x2, 260x3,3, 230x8,5,5
-press: 135x8,8,8
-super rom lat raises: 15x10,10,10,10

Later on, in 12 minutes total:
-SSB: 65x5, 120x5, 165x3, 215, 255, 305, 355*, 405**, 305

05Jan21
13:30 minutes:
-SSB: 65x5, 120x5, 165x3, 215, 255, 305, 355*, 405**, 375*x2, 325x3
Later:
-cable rows: 95x10, 135x15, 170x10,10,10
-pull downs: 90x10, 125x10,10,10
-face pulls: 53x10, 70x10,10,10
Even later:
-neck harness: 35x35,50, 53x50,35,35
-cable flexion: 35x25, 53x50,50,50

06Jan21
-db shrugs: 85x15, 100x10, 125x4x15
-armpit rows: 50x10, 50x10>35x10 drop set
-SSB: 65x5, 115x5, 160x3, 215, 255, 305
(Just hit warm ups today to say I squatted. Hips are pretty sore)

07Jan21
-SSB: 65x8, 115x5, 155x3, 215, 255, 305, 355*, 405**, 305*x3

08Jan21
0530
-Swiss bench: 60x15, 110x10, 150x5, 190x3, 240, 260, 300x2 (PR), 215x8,8,8, 200x8
-Arnold press: 50x10,10,10
-super rom laterals: 15x10,10,10,10
-SSB: warm ups to 305

09Jan21
-SSB: 65x8,8,5, 115x5, 165x3, 215, 255, 305, 355*, 405**, 355**x3, 305*x5

[dschmale]

Bit of a hiatus from the forums and from lifting. Lots of heavy life stuff kept me out of the gym for several months now. Just getting back into it. Been rolling lots of BJJ, but not lifting :-/

Planned to lift again and again but something always came up. This week, it was fucking Lyme disease! Slept for three days before I figured it out. Antibiotics have me awake and looking to lift again.

11June21
-Squat: up to 372x1
-Press: 45x10, 95x5, 115x5, 135x5, 155x5, 135x10
RPE 7-8s. Just making a habit of lifting again.

12June21
-Squat: …, 282, 322, 352, 382, 322x3
-Front squat: 232, 282
Did a little something while cleaning the garage

[dschmale]

13June21
-Front squat: 52x8, 102x5, 142x5, 192x3, 232x2, 262, 292, 312, 332, 282x3

[dschmale]

14June21
0600: 1hr BJJ

1300:
-Back squat: … 282, 322, 372, 392, 332x3
-Cable rows: 90x15,10, 135x13,13,13
-GHRs: 5x5 (Just getting acclimated again)

[dschmale]

15June21
-Swiss bar: 60x12, 110x8, 150x5, 200x3, 240x2, 260x2, 220x5,5
-SSB: …295, 345, 300x5

[dschmale]

16June21
0600:
-1 hr BJJ
1230:
-SSB: …295, 345, 365
-Pull downs: …140x10,10,10

17June21
0730:
-Press: 45x10, 95x5, 120x5, 140x5, 160x5, 140x10

[dschmale]

21June21
-one hour BJJ

22June21
-Swiss bar: …260x4, 220x5
-Squat: …290, 330, 370, 400, 360x3