Doug wants to crush things

[VirginiaDoug]

04Nov20
-Front squat (incl. 50# in chain): 305x2x3, 270x4x4
-GHRs: 3x10
—alternating—
-hanging leg raises: 3x12

[VirginiaDoug]

Need to be better about my neck work and grippers.  My elbows were pretty bothered a few weeks back so I took a break and I usually work the neck and grippers together, so that fell off too.  Neck looks good with all the work I've done in the past and the shrugs I keep in rotation, but I think I want the big sh-- back!

[VirginiaDoug]

06Nov20
-Trap bar: 380x4x4 (+purple band)
—alternating—
-Weighted chins: 53x5x3
-V handle landmine rows: 125x4x10
—alternating—
GHRs: 3x10
———
07Nov20 (5am on a Saturday!)
-Press: 190, 170x5,5,7
-CG Swiss bench: 175x3x8
-calves: 20, +65x3x20
—alternating—
-Ring dips dips: 10r, 10y, 10bw, 10bw
-DB bent shrugs: 125x20,15
—superset—
-Cuban Press (w press): 25x2x10
 

*This was a make-up day for missing Wednesday with work and f’ing around with my trunk in the nice weather we’re having here in VA.

Edited November 8, 2020 by VirginiaDoug

[VirginiaDoug]

09Nov20

0600:

-SSB (incl. 50# chain): 345x2x3, 295x4x4, 245x4 (FAST, no chains)
-Calves: 20, 80x3x20
—alternating—
-GHRs: 6,10,10,12 
*adjusted GHD up a notch, a little tougher but much better post chain engagement and ultimately didn’t effect reps

Lunch:

-Bench: 255x5,5, 225x8,8
-Press: 165x6, 155x6
-Triceps pull overs: 105x4x12
—superset—
-Cable crossovers: 67x4x12
-Shrugs: 335x2x15
—superset—
-DB strict cleans: 25x2x12

Edited November 9, 2020 by VirginiaDoug

[VirginiaDoug]

Hit a Most Muscular pose for the first time in like 20 years. Feeling really “full” after the recent bump in calories. Weight had stagnated and just a 200 calorie bump made all the difference. Looking forward to stripping some soft off in a few months and getting my elbows healthy to start more dedicated grip work again. Tricep work yesterday didn’t do my elbows any favors though
 

 

[VirginiaDoug]

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)

[VirginiaDoug]

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)

Edited November 12, 2020 by VirginiaDoug

[VirginiaDoug]

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

[VirginiaDoug]

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

[VirginiaDoug]

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

[VirginiaDoug]

18Nov20
-SSB to 7” box: 65x5,5, 115x5, 155x3, 205, 245, 275, 295, 315, 265+50C
    •    irritated mid back and called it

[VirginiaDoug]

19Nov20
-Ssb to 7” box: 65x5, 115x5, 155x3, 205, 245, 245x3, 295, 315, 335 (+20#, prior 2 days), 265+50C

[VirginiaDoug]

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

-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

-Pull downs: 45x15,90x10,10, 115x15,14,12,12,12,12

-Neck flexion: 35x25,30,30,30

-Neck harness: 35x35, 53x50,50,30

[VirginiaDoug]

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)

[VirginiaDoug]

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: 65x8, 115x5,5, 155x3, 205, 245, 295, 335, 365, 315x3

365, light but check that depth. Making easy weights tough!

365 to 7 inch box video

———

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.

Edited November 28, 2020 by VirginiaDoug

[VirginiaDoug]

28Nov20
-rev incline: 65x15, 115x5, 155x5, 205, 225, 205x3, 245, 205x3
-SSB romination: 65x5, 115x5, 155x3, 205x2, 245, 295, 335, 355, 315

[VirginiaDoug]

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

[VirginiaDoug]

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 

Edited November 30, 2020 by VirginiaDoug

[VirginiaDoug]

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

Edited December 3, 2020 by VirginiaDoug

[VirginiaDoug]

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.  

[VirginiaDoug]

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: (bad word filter)ed around. Everything felt awkward. Worked up to 410 low bar. Felt aight. Just pissed off. SSB is a mother(bad word filter)er and not really moving.

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

[VirginiaDoug]

Just staying moving recently to stave off atrophy. Diet is just me eating instinctively and less; keeping protein high. Trying to slowly lose a few pounds of fat and slow the metabolism down for another bout of massing. 

Going to remain in this lazy maintenance until after the holidays then switch to a hypertrophy framework and start doing some damn grip work again. Elbows are feeling good for the first time in a while. 

[VirginiaDoug]

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

***Asterisks include 50 pound chains***

[VirginiaDoug]

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 (asterisks for each set of 50# chains included in the weight, unloads 50% at the bottom)

-GHRs x5,10

Edited December 28, 2020 by VirginiaDoug

[VirginiaDoug]

29Dec20
0600:
-SSB: warm up to 345*
-trap bar to 390x3, purple band