VirginiaDoug Posted May 12, 2020 Author Share Posted May 12, 2020 12May20 0700: -45 minutes of adult cardio -Front squat: 50x5,5, 140x3, 190, 230, 280, 320 -Back squat: 230, 280, 320, 370, 400 Legs were dead tired from yesterday and this mornings “cardio” but I made it work. May go back out on lunch and do it again Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 14, 2020 Author Share Posted May 14, 2020 13May20 -Press: 65x10,10, 95x5, 115x5, 135x5, 155, 165, 175, 185, 195, 195 (fail), 185x3, 155x8 -Front squat: 50x5, 100x5, 140x3, 190, 230, 280, 320 -Back squat: 230, 280, 320, 370x3, 410, 320x10 (wraps for 320x10, had many more; just gassed) Planned five press singles at 195. First flew up. Second stalled at my hair line, got in front. Not mad at it. Almost shit myself on 370x3 - legitimately. Planned 370x5 but got caught pooping on rep two. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 15, 2020 Author Share Posted May 15, 2020 14May20 -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 320 -Back squat: 230x3, 289, 320, 370, 400x1,1,1 15May20 Punched the clock -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 310, 330 -Back squat: 230, 280, 320, 370, 400 -DL: 225, 315, 405, 455, 390 Ran out of time. No shrugs today. Maybe after work. Sweating my ass off - it’s a good 80+ in there. Need to move my squats to way before or after my pulls. Was gassed and getting dizzy pulling today. SI joint was irritated by the end and I had no energy going in today so I just did a little something. Sort of an off-week on the whole, with a few bright spots. Not many pull ups, or grippers, or neck work. Busy with work work and can’t make time to play. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 16, 2020 Author Share Posted May 16, 2020 16May20 Mowed the lawn for an hour. Then -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 305, 325 -Back squat: 230, 280, 320 Hips were sore from yesterday so I didn’t stretch the back squats at all today. Just punch the clock again - moving my daily minimum up to 325 in the front squat. Going on a few hour hike with the family in a bit. Nice little Saturday. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 17, 2020 Author Share Posted May 17, 2020 (edited) 17May20 -Swiss bench: 265x3,3, 235x8,8 -Press: 155x5,5,6 (Smoked form the bench work) 3 hours later: -Front squat: 50x5, 100x5, 140x3, 190, 230, 280, 305, 325, 350 (PR) -Back squat: 230x3, 320, 370, 410, 430, 450 (PR), 400x3 Edited May 17, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 19, 2020 Author Share Posted May 19, 2020 18May20 -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 305, 325 -Back squat: 230x3, 280, 320, 370, 410 19May20 -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 230, 280, 305, 325 -Back squat: 280, 320, 370, 400 -GM: 230x5, 280x5, 320x5,5,10 Hios were smoked the last two days from squatting really heavy (for me) on Sunday. Took it easy and just broke my minimums. Felt like doing some more today so I did some good mornings and stretched around my back and hips. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 20, 2020 Author Share Posted May 20, 2020 (edited) 20May20 0700 -Press: 65x8,8,8, 100x5, 125x5, 150x3, 175, 200 (fail), 200 (f), 175x5, 155x10 Too early. Planned a run at 200x3 but couldn’t get it once. Need foods first. Salvaged it with those back-offs though! 1200: My hips were so tight today. Got through it though. -Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 305, 325 -Back squat: 230, 280, 320, 370, 410 Edited May 22, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 22, 2020 Author Share Posted May 22, 2020 21May20 Wasn’t feeling it but did it anyway. Turned out to be a good day. -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 305, 330 -Back squat: 230, 280, 320, 370, 420x2 22May20 Lunch lifts. Hit my new minimums for the next week and bounced: -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 305, 330 -Back squat: 280, 320, 370, 410 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted May 26, 2020 Author Share Posted May 26, 2020 (edited) Got a strange compliment the other day. "Jesus dude! Your hands look like they're on 'roids! They're f-ing huge!" Grippers ftw, I guess. 23May20 -Front squat: 50x5,5,5, 100x5, 140x3,3 190, 230, 280, 305, 330 -Back squat: 280x2,2, 320x2,2, 370, 410, 320 24May20 - rest day. Hips are feeling beat up so the streak is getting paused for a few days of recuperation. 25May20 -Swiss Bench: 240x2, 270x3,3, 240x8,7 (Supposed to be 240x8,8 - first missed rep in almost four months of programmed bench work!) -Lots of kayaking in the afternoon, including dragging two kayaks up the world's worst hill Edited May 26, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted June 4, 2020 Author Share Posted June 4, 2020 Took most of a week off of squatting. One or two sessions up to my minimums but my hips needed a break. Trying to do the thing this week but work has been a killer, as I generally squat on lunch and haven't had time. 01June20 -Swiss Bench: 275x1,1,1, 225x10 (-10% day. Hoped to get 12+ on the 225 set but if I can hold 10 reps through 240, I'll be happy. That should situate me nicely for my 300+ attempt end-of-June.) -Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 310, 335 -Back squat: 280, 320, 370, 415 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted June 11, 2020 Author Share Posted June 11, 2020 Work has been insane which has taken up most of my training time. I've been getting a little something in, but just a little. Benched 300 for the first time in years over the weekend which was a welcome highlight. Weighing upper 180s these days, so I'm pleased. 315 should go down soon. When I was last strong enough to bench 315 my shoulders were in no shape to do so, so I've never actually put that up. Looking forward to it. Otherwise been just working on my old Volkswagen, got it running, getting the chassis 100% sorted before tearing the motor out and doing something stupid 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted July 13, 2020 Author Share Posted July 13, 2020 I lifted sparingly for about three weeks before getting back into a groove last week. I generally lift on lunch and work had been too hectic to get in there. A week at the beach and my left shoulder giving me fits didn't help the situation. Dieting and doing some power walking/jogging in a weighted vest in the mornings to shed some body fat I accumulated with my early summer beer drinking. Program looks like: All day, at my desk: grippers and neck work. Occasional push up and chin up ladders. AM: 30-45 minutes walking/jogging in a weighted vest (targeting 70-75% heart rate range) AM, After my walk: weighted chins and heavy db rows OR strict press and heavy db bench, alternating days Lunch: Front squat, abs and posterior chain work OR back squat, abs and posterior chain work, alternating days (front and back squatting everyday got to be too much for my hips when the weights got up there - shit worked though. Squatted 370 last week and it felt like 450 did less than 2 months ago) PM: Occasionally, if I miss my AM weight lifting, I'll do that after work and try to squeeze in some high intensity conditioning from time to time 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted July 14, 2020 Author Share Posted July 14, 2020 14Jul20 Fasted walk in a 20# vest, 29:00 2 miles @ 140bpm avg. Log press: 90x8,8,8, 140x3,3, 180x1,1,1, 200x1,1, 180x1, 130x5,5 DB neutral bench: 100s x2 (shoulder was feling beat and it was just awkward juming straight to the 100s with no acclimation sets) Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 22, 2020 Author Share Posted September 22, 2020 (edited) Long time no post. Too much going on and training fell by the wayside. I got really out of shape with too much work and no exercise; drinking too much. Quit drinking altogether a month ago now. Trying to get back to it. Grippers came out this week! Swapping to axle rows for my back-off sets if my elbows will allow it. Getting some strength back quickly and switching to a more manageable routine in two months. Here’s last week: 14Sept20 0330 -Front squat: 140x1,3,5, 190x3, 230, 260, 280, 300 -Back squat: 230x3, 280, 330, 350 -Trap bar shrugs: 150x10,10,10,10, 240x10, 330x10, 380x10 -Trap bar deads: 380x3 -GHD sit ups x50 total -GHR x30 total (~1 hr total time) (adjust GHD to increase difficulty, reduce lumber spinal compression) ———— 15Sept20 - irritated lower back, FS only -Front squat: EMOM +5# 230-280 230x5 (~20 minutes total time) ———— 16Sept20 -Front Squat: 50x5, 100x5, 140x5, 190x3, 230, 280, 300, 280, 250x3 (~15 minutes total time) ———— 17Sept20 lunch: -Front squat: 230, 260, 290, 310(f) -Back squat: 230x3, 280, 320, 350 -Trap bar: 350x2,2,2 (speed) +10,10,20 shrugs per set -30 GHRs and GHD sit ups mixed in 310 front squat, bar got out in front. Trying a new “head position” that takes some pressure off my neck but places more on the hands, it seems. Less dizzy, more carry evening: -Chins: 1,2,3,3,3,4,5,5,5,5,5 -BB rows: 45x10, 95x5,5,5, 115x5, 135x5,5,10 ———— 18Sept20 Evening: -Front squat to 290 -Back squat to 330 -Hatfield squat: 330x3x3 -GHRs: 5,5,5,5,3 (weighted vest last set) Lunch: -Press: 135x3, 155, 165, 175, 155x3x3, 135x8 ———— 19Sept20 0830 -Front squat: 230, 270, 310 -Back squat: 230x3, 280, 320, 370 -Trap bar: 150x5, 150x5, 240x5, 330x2, 370x2x3 +10 shrugs per set. -GHRs: 5x5 (last 5 +20# vest) —alternating— Cuban press: 15x15,15,15 Ab wheel roll out: 5,5,5 (needin sum work!) -Several hours of tree trimming and hacking. ———— 20Sept20 Noon -Log press, strict, clean/viper first reps: (140x3)x10 *focusing on technique for a while, slowly increasing weight. 4pm -Front squat: 230, 280 -Back squat: 230x3, 280, 320, 350 -SSB: 155x5, 245x3, 295, 325, 350, 295x3 -GHRs: 5,5,10 5-6 hours of yard work, chopping trees, clearing brush and mowing. ———— 21Sept20 Lunch -Front squat: 230, 230, 280, 300 -Back squat: 230x3, 280, 330, 350, 370 -Trap bar: 150x5, 230x5, 330x2, 370x3x2 +10 shrugs each set w/ trap bar -GHRs: 5, +20x1,2,3,4,5 —alternating— Ab wheel roll outs: 5, +20x5,5,5, bw x5 *working rom on the roll outs. Can’t get there yet. Left the vest on cause lazy. *On the most difficult setting of the GHD now. I may even drill another hole so it can move forward one more slot. Time to add volume and weight! 5:00 Swiss bench: 240x2x2, 210x5,5,5 Press: 95x5, 115x5, 135x3, 155x3, 140x6 Edited September 22, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 23, 2020 Author Share Posted September 23, 2020 22Sept20 Front squat: 230, 280, 300, 300, 320 Back squat: 230x3, 280, 320, 370 SSB: 245x3, 285x3, 305x3 GHRs: 5x5 (arms extended on eccentric) Face-supported rows: 95x10, 120x5, 140x5,5,10 Ring rows: 50 total Cuban presses: 15x15,15,15 Chins: 50 total Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 23, 2020 Author Share Posted September 23, 2020 (edited) 23Sept20 Light day Grippers are in the toilet. Worked up to 5x5 with the HG200. Easing into it. My buddy remarked months ago that "your hands look like they're on roids!" I want that back! -Neck harness: 30x35, 53x30,50, 30x35, 50x30,50 -Lying neck flexion: 30x5x20 (Neck work split into two sessions, also easing back into it) -GHRs: 1,2,3,4,5, 5x5 controlled, easy reps mixed in between squat sets. 40 total. -Front Squat: 230x1,2,3 -Back Squat: 280x1,2,3 -Trap Bar: 330x1,2,3 +10 shrugs per set -Prowler sprints: 4x25m out-and-back trips. Worked for ten minutes, resting until HR dropped below 150. I’ll add another sprint next week, then try to do all five in 10 minutes and add a sprint until I can get 10 in 20 minutes Sprints broke me off. Easing into the neck work. Out of shape and untrained, my neck is still at 17" at 183# body weight. Probably push to 18" and stop. Saw old pictures of me at 19" and it was probably too much! Edited September 23, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 24, 2020 Author Share Posted September 24, 2020 (edited) 24Sept20 -Front squat (pause warm ups, reach for depth): 50x5,5,5, 100x3,3, 140x3, 190, 210, 230, 250, 270, 290 -High bar (reach for depth): 230x3, 270, 300, 330x1,1,1,1 (2/2 high/low bar) -SSB (handles DOWN, reach for depth): 155x5, 245x3, 295x3 -Chins (dead-hang to clavicle): banded x5,8, bw x5, +20x5x5, banded x8,8,8 (ran out of time) -Calf raises: bw x20, +20x20,20 -GHRs: 5x5 —alternating— -Ab wheel (full rom from knees): 5x5 -Fat Grips Hammer curls + finger rolls: 25x10/10,10/10 Edited September 24, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 25, 2020 Author Share Posted September 25, 2020 25Sept20 1030 -Front squat: 230, 280, 300, 320 -Back squats: 230x3, 280, 320, 370 -Trap bar: 150x5, 240x5, 330x3, 400x2,2,2 -Press: 135x3, 155, 175 (f) Shoulders ached from the back squats. Had to move the press work to later. Shoulders had been fine since switching to the buffalo bar almost a year ago. Probably going to have to drop back squats for a while 1430 -Press: 135x3, 155, 175, 175 (f), 155x5,5,5 -CG Swiss bar: 60x10, 110x8, 150x10,10 —circuit— —Ring dips (small, red band): 10,10,10 —GHR: 3,3,3 (strict AF) —leg raise: 10,10,10 -HG200 x5x5 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 26, 2020 Share Posted September 26, 2020 On 9/23/2020 at 4:56 PM, VirginiaDoug said: 23Sept20 Light day Grippers are in the toilet. Worked up to 5x5 with the HG200. Easing into it. My buddy remarked months ago that "your hands look like they're on roids!" I want that back! -Neck harness: 30x35, 53x30,50, 30x35, 50x30,50 -Lying neck flexion: 30x5x20 (Neck work split into two sessions, also easing back into it) -GHRs: 1,2,3,4,5, 5x5 controlled, easy reps mixed in between squat sets. 40 total. -Front Squat: 230x1,2,3 -Back Squat: 280x1,2,3 -Trap Bar: 330x1,2,3 +10 shrugs per set -Prowler sprints: 4x25m out-and-back trips. Worked for ten minutes, resting until HR dropped below 150. I’ll add another sprint next week, then try to do all five in 10 minutes and add a sprint until I can get 10 in 20 minutes Sprints broke me off. Easing into the neck work. Out of shape and untrained, my neck is still at 17" at 183# body weight. Probably push to 18" and stop. Saw old pictures of me at 19" and it was probably too much! Great session. Its never too much with neck. 19" would be a great size unless buying dress shirts 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 27, 2020 Author Share Posted September 27, 2020 27Sept20 -Strict log press (clean into position): 145x8x3 -HOURS and hours spent detailing the exterior of my “new” truck. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 28, 2020 Author Share Posted September 28, 2020 (edited) 28Sept20 0530 (fasted, up too early) -SSB: 335x2x2, 280x5,5,5 -Hanging leg raises: 5,10,10,10 —alternating— GHRs (strict!!!): 3,8,8,8 1100 -Swiss bar: 245x2x2, 215x3x5 -Press: 155x6, 140x7 -Triceps pullovers (super slow and strict): “95”x2x12 -Shrugs (super strict, pause at top and bottom): 315x2x10 —superset— -DB strict cleans: 15x2x15 Dropped the weight big time on the shrugs. Big squeeze, big stretch. Trap pump like Whoa. All the specialty bars!!! Edited September 28, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 29, 2020 Author Share Posted September 29, 2020 (edited) 29Sept20 Missed a bunch of food yesterday and ended up 1100 kcal under my target. Felt it this morning. Pull-ups were a struggle and I skipped the biceps and neck work, moving it later in the morning after I’d eaten something and woken up! 0700 Face supported rows: 145x5,5,10/11 (11 was junk so I called it) Pull-ups, assisted: 40 reps (10/10/5/5/5/5) 1200 -Back squat: 45x5,5,5, 95x5, 135x5, 190x3, 230x3, 265x3, 300x3 -Ab wheels: 5x5 -calves: 20x5x20 Done as a circuit with little rest, stringing warm ups and all together. Then: 5x25m our and back prowler sprints, on every third minute. Edited September 29, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 30, 2020 Author Share Posted September 30, 2020 30Sept20 Front squat: 230x1,2, 265x2, 300x2x2, 265x3x5 Hanging leg raises: 12,12,12 —alternating— GHRs: 5,8,8 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 1, 2020 Author Share Posted October 1, 2020 01Oct20 -Press: 65x8,8,8, 95x5, 115x5, 135x3, 157, 177, 157x5,5,5 -CG Swiss bench: 150x10,10,9 -Assisted ring dips (red band): 10,10,10 -Cuban Press (w press): 15x2x10 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 2, 2020 Author Share Posted October 2, 2020 02Oct20 -Trap bar: 405x2,2,2 —alternating— -Weighted chins: 25x5x5 -Trap bar shrugs: 290x3x12 —superset— -Orange band face pulls: 3x20 -V handle landmine rows: 75x3x15 Quote Link to comment Share on other sites More sharing options...
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