VirginiaDoug Posted October 5, 2020 Author Share Posted October 5, 2020 (edited) 03Oct20 strict log press: 150x7x3 ———— 05Oct20 0630 -Bench: 250x2x2, 220x3x5 -Press: 150x 7, 140x8 -Triceps pull overs: 95x3x10 —superset— -Cable flies: 25x15, 50x12,12 (stick w 50) -Shrugs (super strict, pause at top and bottom): 325x3x10 —superset— -DB strict cleans: 15x3x15 1200 -SSB: 345x2x2, (misload, supposed to be 340), 285x3x5 -Calves: both vests x3x20 —alternating— -GHRs x5, +plate carrier x3x5 -hanging leg raises to warm up hip flexors -Squat/dead-start box jumps: 35”x3, 39”x3, 44”x3 Edited October 5, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 6, 2020 Author Share Posted October 6, 2020 (edited) 06Oct20 -face supported rows: 150x5,5,10 -Assisted pull ups: 8/8/8/8/8/5(no band) -Curls * EZ drag curls: 55x2x10 * Supp. iso db curls + rolls: 25x3x6/12 —alternating— -Ab Wheel: 5x5 -neck extensions: 30x35, 50, 53x35,50,50 -neck flexion: 30x25,25,35,35 -grippers: worked to HG200x4x5, HG200x10 w/ forced negatives ---------- For my own records (future use), targeting 200lbs <20% bf for Strongman season next summer -Food now 3000 kcal (184lb): 200p 400c 70f (all values less insoluble fiber) -Working towards 4000 kcal: 220p 575c 100f (21Dec20, hold/adjust to 18Jan21) -Cut diet, around 2000 kcal: 215p 200c 50f (18Jan21-15Feb21) -Return to 3200 kcal and add back to 4000 (16Feb21-12Apr21, Hold/adjust to June) -Cut Diet again (June 2021) Edited October 6, 2020 by VirginiaDoug Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 7, 2020 Author Share Posted October 7, 2020 07Oct20 -Front squat: 230x2, 270x2, 305x2x2, 270x3x5 circuit (4 rounds): -calf raises: +40x20 -GHRs: x8 -leg raises: x10 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 8, 2020 Author Share Posted October 8, 2020 08Oct20 -Press: 180x1 (smoke show), 160x3x5 (RPE 8-9) -CG Swiss bar bench: 110x6, 150x, 160x3x8 -Dips (red band): 4x10 -DB bent shrugs (squeeeeeeze and stretch): 100s x20,15,12 --superset-- -Cuban press: 17.5x3x10 Crushed everything today. Had to add weight to the CG work to make it productive! 180 felt like it needed another 20 pounds on there! The 160 sets increased to where hypothetical reps 6-7 would've been rough grinders on the third set. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 9, 2020 Author Share Posted October 9, 2020 (edited) 09Oct20 -Trap bar: 410x2,2,2 —alternating— -Weighted chins: 30x5x5 -Cable pull-over: 50# x30 -V handle landmine rows: 100x12,10,10 —alternating— -GHRs: 3x10 -tire flips: 5x2 every other minute, FAST -HG200x8x5 -neck harness: 30x35,50, 53x40,30 -neck flexion: 30x25,25,35,35 -iso sup db curls + roll curls: 25x10/12 -sup db curls: 35x10,8,8 -finger roll curls: 35x10 Edited October 9, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 10, 2020 Author Share Posted October 10, 2020 Bought and brought back to life a nice old incline bench today! Great, sturdy frame. Had to build a new backrest and seat for it. Working out the kinks but it turned out damn fine, especially considering the $50 I have invested in it! 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 10, 2020 Author Share Posted October 10, 2020 10Oct20 -Strict log press: 160x7x3 Kind of a slog. Low energy day, and I just listened to a podcast while I pressed. Turns out I misloaded again - made a 10# jump - supposed to be a +5# week. Feels good to have stuck it out though. Have a nice weekend. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 12, 2020 Author Share Posted October 12, 2020 (edited) 12Oct20 0530 -SSB: 345x2x2, 290x3x5 -Calves: 20, (plate carrier + 35)x4x20 —alternating— -GHRs x5, (plate carrier)x8,5,5, empty x10 1000 -Bench: 235x2x3, 205x2x8 -Press: 155x7, 145x8 -Triceps pull overs: 95x4x10 —superset— -Cable flies: 25x15, 57x4x12 -Shrugs: 335x3x10 —superset— -DB strict cleans: 17.5x3x15 Lord. All the volume today. 33 work sets. Edited October 12, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 12, 2020 Share Posted October 12, 2020 On 10/9/2020 at 3:30 PM, VirginiaDoug said: 09Oct20 -Trap bar: 410x2,2,2 —alternating— -Weighted chins: 30x5x5 -Cable pull-over: 50# x30 -V handle landmine rows: 100x12,10,10 —alternating— -GHRs: 3x10 -tire flips: 5x2 every other minute, FAST -HG200x8x5 -neck harness: 30x35,50, 53x40,30 -neck flexion: 30x25,25,35,35 -iso sup db curls + roll curls: 25x10/12 -sup db curls: 35x10,8,8 -finger roll curls: 35x10 Nice session. Some good neck work volume. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 12, 2020 Author Share Posted October 12, 2020 3 hours ago, mcalpine1986 said: Nice session. Some good neck work volume. Thanks man. Big things in the works. Just getting back into the neck work. Trying to get back to 53x3x50 a few times a week. Elbow tendons are pretty bothered lately so the grip work has fallen off to just grippers. Trap bar is tough too, oddly. It’s a new movement and all, but definitely more challenging than I anticipated. I’m not accustomed to that much leg drive off the floor. Should pay dividends if I stick with it. I needed some alternative as barbell/axle/conventional/sumo everything else was irritating my SI joint. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 13, 2020 Author Share Posted October 13, 2020 13Oct20 -face supported rows: 155x5,5,10,5,5 -pull ups: 8/8, band-assisted: 8/8/8/8 -Curls: 5x8-15, several variations —alternating— -Ab Wheel: 5x6 -neck extensions and flexion, grippers Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 14, 2020 Share Posted October 14, 2020 On 10/12/2020 at 6:41 PM, VirginiaDoug said: Thanks man. Big things in the works. Just getting back into the neck work. Trying to get back to 53x3x50 a few times a week. Elbow tendons are pretty bothered lately so the grip work has fallen off to just grippers. Trap bar is tough too, oddly. It’s a new movement and all, but definitely more challenging than I anticipated. I’m not accustomed to that much leg drive off the floor. Should pay dividends if I stick with it. I needed some alternative as barbell/axle/conventional/sumo everything else was irritating my SI joint. Good stuff, i need to get back to it myself. Not done any in a couple of weeks. Sitting at 17 "relaxed now so need to get back on it. Take it easy and let those tendons heal if you can. The trap bar is good. I used to like to standing on something to increase the rom. Would smoke the quads. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 14, 2020 Author Share Posted October 14, 2020 14Oct20 -Front squat: 310x2x2, 275x3x5 -GHRs: 5x8 —alternating— -hanging leg raises: 5x10 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 15, 2020 Author Share Posted October 15, 2020 15Oct20 -Press: 182.5, 162.5x3x5 -CG Swiss bench: 165x5x8 -calves: 20, +50x4x20 —alternating— -Assisted ring dips (red band): 5x10 -DB bent shrugs: 100x20,15,12 —superset— -Cuban Press (w press): 20x3x10 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 17, 2020 Author Share Posted October 17, 2020 (edited) 16Oct20 -Trap bar: 415x2,2,5 —alternating— -Weighted chins: 35x5x5 -Cable pull-over: 60x30,25 -V handle landmine rows: 115x5x10 —alternating— GHRs: 5x10 ——————— 17Oct20 -Strict log press: 140x3, 165x6x3 Edited October 17, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 19, 2020 Author Share Posted October 19, 2020 19Oct20 (low stress week) 0630 -SSB: 350x2,2, 295x5,5,5, 245+50# chains for a single. Just playing with the new chains for a rep. Unloads about 20# in the hole and allows me to get really deep easily. 1400 -bench: 245x3,3, 215x8,8 -press: 155x6 -Neck work Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 22, 2020 Author Share Posted October 22, 2020 Took two full rest days. Restored an elitefts GHD I picked up locally. Frame was rusted and the pad was torn, but nothing duct tape, staples, a wire brush and some paint couldn’t handle! I think it turned out great! Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 22, 2020 Author Share Posted October 22, 2020 22Oct20 (low stress week) -press: 155x3, 175, 185x3, 165x5,5,5 -face supported rows: 160x5,5,10 —alternating— Pull ups: 5,5,5, +25x3, +45x5 Very pleased with the press. Weighed 186.8 today so that’s nearly a bodyweight strict press triple. I had more in me but didn’t want to crush anything this week; just take it for a little ride. Probably could’ve tied the 185x4 I hit earlier this year in elbow sleeves. My biceps and elbows/forearms are still cranky from all the pulling and curl volume the last two weeks. Shut the pull ups down early. Good little back-off session. 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 26, 2020 Author Share Posted October 26, 2020 (edited) Knee issues popped up Friday so I took three consecutive days of rest, went hiking over the weekend and finished painting all the gear for the gym. It’s pretty bad ass. 26Oct20 0630 * wrapped knees to mitigate pain, though the knee felt better yesterday and this morning -SSB: 335x2x3, 280x2x8, 230+50Cx5 -Calves: 20, vest+45x2x20 —alternating— -GHRs x2x8 1200 -Bench: 245x2x3, 215x2x8 -Press: 160x6, 145x8 -Triceps pull overs: 105x2x10 —superset— -Cable flies: 62x2x12 -Shrugs: 335x2x10 —superset— -DB strict cleans: 20x2x15 CRUSHED the bench. Way too light but I’m sticking with the plan, for now. Sometimes you need some easy wins. Knee felt good. Edited October 26, 2020 by VirginiaDoug 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 27, 2020 Author Share Posted October 27, 2020 27Oct20 -face supported rows: 155x5, 165x5,5,10,5, 135x10 --alternating-- -pull ups: red band x3,5,8, yellow x8, bw x8,8,8 -iso db sup curls + finger roll/forearm curls: 30x2x10/12 --alternating-- -ab wheel: 8,8,8 Taking care of the elbows. Overdid it a few weeks ago and paid for it. fortunately, that was just before my deload week. My arms are plenty big for my taste, so the curls are there for a little maintenance-plus and some elbow/forearm health. Backing off the row weight next week as my technique is getting sloppy. Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 28, 2020 Author Share Posted October 28, 2020 28Oct20 - Front squat: 300x3,3, 265x8,2, 140x2 (50 pounds of chain added to achieve numbers, unloads 20# in the hole. First set of eight crushed me. Just keeping the bar in place and my torso rigid was murder. Weight was easy. Nothing left to finish the second set though. Even with 140 lbs, body and brain said "NOPE!") -GHRs: 8,8,8 --alternating-- -leg raises: 12,12,12 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 29, 2020 Author Share Posted October 29, 2020 29Oct20 -Press: 177.5, 187.5 (f), 187.5, 167.5x5, -CG Swiss bench: 175x2x8 -calves: 20, +65x2x20 —alternating— -ring dips: 10 red band, 10y, 10bw, -DB bent shrugs: 125x2x15 —superset— -Cuban Press (w press): 25x2x10 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted October 30, 2020 Author Share Posted October 30, 2020 30Oct20 -Trap bar: 430x2,2,5 —alternating— -Weighted chins: 45x5x5 -V handle landmine rows: 125x3x10 —alternating— GHRs: 3x10 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted November 2, 2020 Author Share Posted November 2, 2020 Took the weekend off. Ax joints were angry. 02Nov20 -SSB (incl. 50# chain): 340x2x3, 285x4x4 -Calves: 20, 65x3x20 —alternating— -GHRs: 6,10,10,12 -Bench: 250x3,6, 220x8,8 -Press: 160x6, 150x8 -Triceps pull overs: 105x3x12 —superset— -Cable flies: 67x3x12 -Shrugs: 335x2x10 —superset— -DB Cuban press w press: 25x2x10 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted November 3, 2020 Author Share Posted November 3, 2020 03Nov20 -face supported row to chest: 155x8,8,8,8 (last set, 2 to chest, 6 to belly) —alternating— -pull ups: bw x5,8,8,8,8 -Ab Wheel: 8,8,8 —alternating— -Iso db sup. curls + forearm roll curls: 25x2x10/12 -neck work: tbd -grippers: tbd 1 Quote Link to comment Share on other sites More sharing options...
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