mcalpine1986 Posted April 23, 2020 Share Posted April 23, 2020 14 hours ago, VirginiaDoug said: 22Apr20 -Front squat: 140x3, 230, 280 -Back squat: 230, 280, 320, 370 Just did a little something. Left hand is bothered and I’m knackered from building jerk boxes the passed two days. Coming along nicely though! Very cool. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 23, 2020 Author Share Posted April 23, 2020 23Apr20 -Front Squat (belt): 50x5,5,5, 100x3, 140x3, 190x3, 230, 280, 300, 320, 300x2, 230x5 -Back Squat (beltless): 230, 280, 320, 350 -Box jumps: 35, 40, 45 inches - just singles. Easy. Wanted to see if I could jump on my new jerk boxes. Haven't done a box jump in probably ten years. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 24, 2020 Author Share Posted April 24, 2020 (edited) 24Apr20 - bw: 184lbs -Front squat (beltless): 50x5,5,5, 100x5, 140x3, 190, 230, 250, 270, 290 -Back squat (beltless): 230, 280, 320 -Deadlift (straps, belt): 135x5x5, 225x5, 325x5, 365, 405, 445x5 -Shrugs (straps, belt): 135x20, 225x20, 315x10, 405x10, 455x10, 405x10 Trying to get 100 chins in today. Need to make time/energy for focused back work. Feels good to know I can smoke a 300+ beltless front squat after years of no front squatting. Took it easy on the FS/BS today to get something in but stay pretty fresh for my pulls. Still pretty wiped out. Chins feel like a chore and a half. Edited April 24, 2020 by VirginiaDoug Add bw 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 25, 2020 Author Share Posted April 25, 2020 25Apr20 Holy manual labor, Batman! Drove to my mom's, mowed her grass, drove home, mowed here for half hour, benched, log presses, mowed another 20 minutes, then squatted, now onto pressure washing things. I'm going to sleep like the dead tonight! -Swiss bar Bench: 60x15,10, 110x10, 150x10, 200x5, 240x2, 275x1,1,1 -13" log press (from boxes, no clean): 90x10, 140x5, 180, 200, 230(fail), -10" log press: 170x3, 220 (success!), 170x3,3 -Front squat: 50x5, 140x3, 230, 282x5 -Back squat: 282, 320x5 Belt for the log and squat work. 1:15 of push mowing and several hours of pressure washing ahead of me. No real grip work the last few days. Left hand was bothered so I gave it a rest. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 26, 2020 Author Share Posted April 26, 2020 26Apr20 Before breakfast: -Front squat: 50x5,5, 100x5, 140x3, 190x2, 230, 270, 290, 310x2 -Back squat: 230, 280, 320, 360x3 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 27, 2020 Author Share Posted April 27, 2020 27Apr20 -Front squat: 50x5,5,5, 100x5, 140x5, 190, 230, 270, 300 -Back squat: 230, 280, 320, 350 -FS: 230x5 -BS: 300x5 Low back was a little crunchy so I planned on 300 and 350 toda but wanted a little more so I went back in for some lighter fives. Focused on just wrecking the sets of five, no pauses anywhere; just tore them up. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 28, 2020 Share Posted April 28, 2020 17 hours ago, VirginiaDoug said: 27Apr20 -Front squat: 50x5,5,5, 100x5, 140x5, 190, 230, 270, 300 -Back squat: 230, 280, 320, 350 -FS: 230x5 -BS: 300x5 Low back was a little crunchy so I planned on 300 and 350 toda but wanted a little more so I went back in for some lighter fives. Focused on just wrecking the sets of five, no pauses anywhere; just tore them up. Great work. I like high frequency squats. I cant wait until the gyms reopen here. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 28, 2020 Author Share Posted April 28, 2020 28Apr20 -Front squat: 0x10, 50x5,5, 100x5, 140x5, 190x1,1, 230, 270, 300x1,2,3 -Back squat: 230, 280, 320, 350 Just worked the front squat and hit my daily minimum in the back squat. Day 16 of consecutive squatting. Trying to go 100. I’ve never made it as far as a month in the past. Trying to take it easier this time around. Hey, 10#/month is 120# a year, right? It would be sweet to throw 100# on my daily minimums by next spring. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 29, 2020 Share Posted April 29, 2020 On 4/28/2020 at 4:22 PM, VirginiaDoug said: 28Apr20 -Front squat: 0x10, 50x5,5, 100x5, 140x5, 190x1,1, 230, 270, 300x1,2,3 -Back squat: 230, 280, 320, 350 Just worked the front squat and hit my daily minimum in the back squat. Day 16 of consecutive squatting. Trying to go 100. I’ve never made it as far as a month in the past. Trying to take it easier this time around. Hey, 10#/month is 120# a year, right? It would be sweet to throw 100# on my daily minimums by next spring. Good stuff man. Have you read about John Broz's thoughts and method of squatting? Basically upto a daily max. Pretty much singles. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 29, 2020 Author Share Posted April 29, 2020 5 hours ago, mcalpine1986 said: Good stuff man. Have you read about John Broz's thoughts and method of squatting? Basically upto a daily max. Pretty much singles. Yeah man. I’ve done it in the past but always got injured in some way after a few weeks. I modified the philosophy for myself so it’s slightly less hardcore. Going for broke everyday leaves me broken. Now I have my daily minimum set, I’ll bump that up every few weeks and do something cool once or twice a week in both the front and back squat. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 29, 2020 Author Share Posted April 29, 2020 29Apr20 -Neck harness extensions: 30x50, 53x50,50,75 -Lying neck flexion: 30x25,25,25 -Front squat: 50x5,5, 100x5, 140x5, 190, 230, 270, 300, 330 -Back squat: 230, 280, 320, 370, 400 Another session that I almost quit on. Worked up to some heavy singles. 300 flew up so I threw on 330 and that flew up too, but I was pretty dizzy so I called it there. Feel like another 20# is right around the corner. Just trying to be patient. 400 is the most I’ve moved in five months and felt good. That will be my daily minimum in a month or so, I’m sure. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 30, 2020 Author Share Posted April 30, 2020 (edited) 30Apr20 - bw: 183lbs 1000: All beltless: -Front squat: 50x5, 100x5, 140x3, 190, 230, 270, 300 -Back squat: 230, 280, 320, 350 1200: -Press: 65x10,10, 95x5, 115x5, 135x3, 155x2, 165x2, 175x5, 135x12, 95x10,10,10 -Neck and grippers - just a smattering of work here and there. Squats in 20 minutes from start to finish including time to run back inside and respond to work messages. 10 minutes to front squat. 5 minutes to back squat. Everything felt heavy today. Just hit my daily minimums and went back to work. Singles took it out of me yesterday. Probably would’ve had 135x15 but had no fire in my belly and took a rest at rep 12. Could’ve been spectacular. Edited April 30, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 1, 2020 Author Share Posted May 1, 2020 (edited) 01May20 Greasing the groove on all the things. Trying to get 100+ chin ups/day in the month of May. I haven't made time for dedicated back work and this seems like a cheat-code to getting them started again. Get back to doing sets of five with 90# hanging off my waist! -Neck Harness: 30x50, 53x60,60,55 -Neck flexion: 30x30,30,30 -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 270, 300 -Back squat: 230, 280, 320, 350 -Deadlift: 135x8,8,8, 225x5, 315x2, 365x10 -Shrugs: 135x20, 225x10, 315x10, 365x10,10,20 -chin ups: 105 total, 7 “sets” of (1,2,3,4,5) on the hour while I worked. Just bodyweight. Neck in the morning, then on lunch I took only 30 minutes total to squat and pull, then shrugs. I was breathin pretty good. Chins all day. Forearm curls throughout the day, because why not? Backing off the deadlift weight. I can pull much heavier but it feels like a test more than productive work. I need a month or two to get some “infrastructure” back before I attack 500+. Edited May 1, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 2, 2020 Share Posted May 2, 2020 21 hours ago, VirginiaDoug said: 01May20 Greasing the groove on all the things. Trying to get 100+ chin ups/day in the month of May. I haven't made time for dedicated back work and this seems like a cheat-code to getting them started again. Get back to doing sets of five with 90# hanging off my waist! -Neck Harness: 30x50, 53x60,60,55 -Neck flexion: 30x30,30,30 -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 270, 300 -Back squat: 230, 280, 320, 350 -Deadlift: 135x8,8,8, 225x5, 315x2, 365x10 -Shrugs: 135x20, 225x10, 315x10, 365x10,10,20 -chin ups: 105 total, 7 “sets” of (1,2,3,4,5) on the hour while I worked. Just bodyweight. Neck in the morning, then on lunch I took only 30 minutes total to squat and pull, then shrugs. I was breathin pretty good. Chins all day. Forearm curls throughout the day, because why not? Backing off the deadlift weight. I can pull much heavier but it feels like a test more than productive work. I need a month or two to get some “infrastructure” back before I attack 500+. Thats a nice amount if volume. If you can recover from it, why not. Great for building work capacity and fitness. You are starting to push the reps up on neck harness extension. Great work. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 2, 2020 Author Share Posted May 2, 2020 02May20 -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 310, 310x3 -Back squat: 230, 280, 320, 370, 410, 425, 370 ::35 minutes total:: Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 3, 2020 Author Share Posted May 3, 2020 (edited) 03May20 -Swiss bar bench: 255x3,3, 225x8,8 - Front squat: 50x5, 140x5, 230, 280, 310 -Back squat: 280, 330, 370 -Strict press: 45x10, 95x5, 135x3, 155, 185x4 (failed five. That’s bodyweight though, baby!) Press Video Edited May 4, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 4, 2020 Author Share Posted May 4, 2020 04May20 -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 310x5 singles -Back squat: 280, 320, 370 -500# tire: 10 flips in 4 minutes -Chin ups : 1,2,3,4,5 x7: 105 total -Biceps curls, forearm curls, grippers -Neck harness: 30x50, 53x75,60,60 -Neck flexion: 30x30,30,30 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 5, 2020 Author Share Posted May 5, 2020 (edited) 05May20 -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 320, 340, 350(fail), 275x nope -Back squat: 275, 320, 370 340 flew up like I was naked and standing up from a chair. Then got dizzy and set 350 on the pins. Went to rep out 275, got dizzy again and racked it. Good news is, I switched back to my Air Force Ones and my depth improved considerably v weightlifting shoes - they just put me too forward in the hole. -105 chin ups throughout the day -Neck harness: 30x50, 53x35, 75x35, 50x75 -Lying neck flexion: 30x30,30,30 -Fat grip iso db curls: 25x5,10,10,10 Edited May 5, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 6, 2020 Author Share Posted May 6, 2020 (edited) 06May20 0630: -Press: 45x10,10, 95x5,5, 115x5, 135x3, 155, 175, 185, 195, 205, 135x15 2130: -Front squat: 50x10,5, 140x3, 230 -Back squat: 140x5, 230 Left knee was knackered from the previous two days so I just warmed up the squat to keep the streak alive. ALMOST skipped it but ran out after I put my son to bed. Drank too much on Cinco de Mayo and paid for it today though I can't be mad at that press work. First time over 200 on the strict press in over 3 years AND 135x15 ties a previous rep PR at that weight. Can't be too mad at today. Tomorrow will make 25 consecutive days of front and back squatting with only today as a real throw-away workout. Edited May 7, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 7, 2020 Author Share Posted May 7, 2020 (edited) 07May20 1200, all beltless: -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 310 -Back squat: 230, 280, 320, 370 -Front squat: 230, 280, 320 -Back squat: 280, 320, 370 Did them both twice since I half-assed yesterday. Worked up to my daily minimums twice. I was gassed when I got in. Not enough to eat this morning. 105 chin ups, neck work, curls and grippers throughout the day. Edited May 7, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 8, 2020 Author Share Posted May 8, 2020 (edited) 08May20 -Neck harness: 30x50, 53x100, 70x45, 53x100 -Neck flexion: 30x30,30,30 -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 320 -Back squat: 230, 280, 320, 370 -Deadlift: 135x8,5,5, 225, 315, 375x10 -Shrugs: 400x10,10,10 -100 chin-ups in fives, curls and forearm curls throughout the day. Pushing the reps and adding weight on the neck harness extensions. Time to be yoked again. Good session today. I’m taking less time on my front squats after I unrack the bar which helps me keep tight. 320 flew up but I called it so I didn’t gas or fail before my deadlift set. Edited May 8, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 10, 2020 Author Share Posted May 10, 2020 (edited) 09May20 The streak has died. Didn’t get to squat today. Too many chores and lots of energy spent benching. Oh well. If I go 100 days with a few misses, I’m still doing what I set out to do, which is squat A LOT! -Swiss bench: 260x3,3, 230x8,8 -Press: 135x5,5,13 10May20 -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 320 Skipped the back squats this morning. Lower back is irritated from deadlifting on Friday. Didn’t want to push it. Tomorrow is another day - though I may back squat later today if I get some ibuprofen in me and loosen up a bit. Edited May 10, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 11, 2020 Share Posted May 11, 2020 On 5/8/2020 at 6:43 PM, VirginiaDoug said: 08May20 -Neck harness: 30x50, 53x100, 70x45, 53x100 -Neck flexion: 30x30,30,30 -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 320 -Back squat: 230, 280, 320, 370 -Deadlift: 135x8,5,5, 225, 315, 375x10 -Shrugs: 400x10,10,10 -100 chin-ups in fives, curls and forearm curls throughout the day. Pushing the reps and adding weight on the neck harness extensions. Time to be yoked again. Good session today. I’m taking less time on my front squats after I unrack the bar which helps me keep tight. 320 flew up but I called it so I didn’t gas or fail before my deadlift set. Great workout. Nice to see you pushing the weight and volume on the neck harness. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 11, 2020 Author Share Posted May 11, 2020 11May20 -100 chin ups -db curls: 25x10,10,10 -db forearm curls: 25x20,20,20 -Neck flexion: 30x30,40,40 -Neck harness: 30x50, 53x75,60,50 -Front squat: 50x5,5,5,5, 100x5, 140x3, 190, 230, 280, 320, 350 (fail), 320, 320, 350 (fail) -Back squat: 230x3, 320, 370, 400x2, 320x8 -Front squat: 230x5 Keep getting dizzy in the front squat and having to set 350 in the rack. The lift is there but my breath isn’t. Going to switch my focus to the back squat for a month and work on reps/breath/set-up in the front squat. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 11, 2020 Author Share Posted May 11, 2020 5 hours ago, mcalpine1986 said: Great workout. Nice to see you pushing the weight and volume on the neck harness. Thanks man. That’s the goal. One or two days a week, really get after the neck work. I was back up to 18” today and would like to get back to 19”. I’m eating more and may try to eat up to 200, so it should be back soon. 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.