Get strong, look good, be in shape

[VirginiaDoug]

10Apr20
Lunch:
Front Squat: 50x8, 140x1,3,3,3,3, 230, 250, 270, 270

Quads were angry. Stopped at 270 and just did a couple singles, focusing on my set-up. Wrapped the wrists today which helped tremendously.
Had to move deadlifts to this evening or sunday, depending on my energy levels tonight.

[VirginiaDoug]

11Apr20

swiss bar bench: 265x2,2, 235x5,5,5
13” log clean and press: (180x1)x5
Ivanko super gripper: (9&12) x10, Heavy Grips 150x5,5, HG 200x5,5,5, HG 250 OCx3, HG200x10

12Apr20

Mowed the grass, 45 minutes ±140 bpm.

13Apr20

Lunch:
Front squat: 52x5,5,5, 140x5, 230, 250, 270, 300, 230x3
Back squat: 230x3, 280, 330, 370x2
Good Mornings: 280x10

1700:
Standing barbell strict Press: 45x15,10, 95x8, 135x5, 155, 165, 185, 195(fail)
Push press: 205, 205, 205

14Apr20 - Bodyweight: 183.6 lbs - Began dieting again yesterday. Targeting 175 by June. Hoping some localish strongman meets open up soon with 175 classes.

AM:
grippers
Neck harness extensions: 35x50, 50x75, 50

Lunch:
Front squat: 50x5,10, 100x5, 140x3, 190, 230, 280, 280, 310, 250x3
Back squat: 230x3, 280, (320x1)x5 (Quad weren’t contributing so I held at 320 and smoked a bunch of singles)

15Apr20 - BW: 184.6 lbs - gained a pound. Probably the cognacs I had last night

[VirginiaDoug]

15Apr20 - BW: 184.6 lbs - gained a pound. Probably the cognacs I had last night

[VirginiaDoug]

0800:
Front Squat: 52x5,5, 102x5, 142x3, 192x2, 232x2, 252x2, 272x2, 302x2
Back Squat: 232, 282, 320, singles

16Apr20

Lunch:
Lots of gripper work up to singles with the CoC #2, neck harness extensions and lying flexion with a kettlebell on my face.

1800:
Front squat: 52x8, 102x5, 140x3, 190x3, 230x3, 250x3, 270x3
Back squat: 230, 280, 320, 350x5

17Apr20

0700:
Front squat: 52x5,5, 102x5, 140x3, 190, 230, 250, 270, 280, 290, 300 (300 got dicey! Lost my rack on the right side!)
Back squat: 230, 280, 320

Later that morning:
Neck harness: 30x50, 53x50,50,25
Lying neck flexion: 30x25,25,25

Lunch:
Deadlift up to 435x5 (straps - elbow tendinitis gets lit up by more than a single over 315 or so)
Shrugs: 135x20, 225x10, 315x10, 405x10 (planned 3 10s but ran out of time on lunch)

[VirginiaDoug]

18Apr20
Front squat: 50x5,5, 100x5, 140x5, 190x3, 230, 280
Back squat: 230x3, 280, 320, 340, 360, 320x3
Swiss bench: 270x2,2, 240x5,5,5
Press: 135x3, 165x5, 135x10

[VirginiaDoug]

19Apr20

Front squat to 230, back squat to 280 - just warmed up the squats to say I squatted everyday this week. T-spine was bothered again this morning and didn’t want to push it.

[VirginiaDoug]

20Apr20

0800:
-Front squat: 50x5, 100x5, 140x5, 190x3, 230, 280x1,2,3
-Back squat: 230, 280, 320, 350x1,2,3

1400:
-Grippers
-Neck harness: 30x50, 53x50,50,65
-Lying neck flexion: 30x25,25,25

21Apr20

0600:
-2 mile trot in my plate carrier, 30:00 at 140 bpm avg
-Front squat: 50x5, 100x5, 140x3, 190, 230, 270, 290x1,1,1
-Back squat: 230, 280, 320

Felt the fatigue of that walk going straight into squatting. Did what I wanted to do, though I skipped the good mornings and a heavier back squat single.

22Apr20

-Front squat: 140x3, 230, 280
-Back squat: 230, 280, 320, 370

Just did a little something. Finished the jerk boxes though!

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.

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
-50 chins in sets of 5-10 throughout the day

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. 1:15 of push mowing and several hours of pressure washing. 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

26Apr20

Before breakfast:
-Front squat: 50x5,5, 100x5, 140x3, 190x2, 230, 270, 290, 310x2
-Back squat: 230, 280, 320, 360x3

[VirginiaDoug]

27Apr20
-Front squat: 50x5,5,5, 100x5, 140x5, 190, 230, 270, 300
-Back squat: 230, 280, 320, 350
-FS: 230x5
-BS: 300x5
———
28Apr20
-Front squat: 0x10, 50x5,5, 100x5, 140x5, 190x1,1, 230, 270, 300x1,2,3
-Back squat: 230, 280, 320, 350
———
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
———
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
———
finished April off with 18 days off consecutive front and back squatting, both, everyday.

[VirginiaDoug]

01May20

-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.

02May20

-Front squat: 50x5,5, 100x5, 140x3, 190, 230, 280, 310, 310x3
-Back squat: 230, 280, 320, 370, 410, 425, 370
::35 minutes total::

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:
https://www.youtube.com/watch?v=6RIPD4CwS2w&feature=youtu.be

04May20

-Front squat: 50x5,5,5, 100x5, 140x3, 190, 230, 280, 310 x 5 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

[Grudgeon]

@VirginiaDoug

11Aug19
Replaced a toilet, cleaned and went shooting yesterday. Tons of cleaning and yard work today getting ready for my family to return. Lots of steps and elevated heart rates, if you will. Got a hair up my ass to press a little something so I did.

Press: 135x10, 155, 185 - failed twice. So close to the body weight press again… without pressing.

A buddy of mine wants to do a bench day in my garage Saturdays, which will be great. Get in some heavy work once a week to supplement the machine shenanigans I do on lunch.

Sometimes you can afford to call in the cleaning professionals. Thanks to them, there will be free time that can be spent on the rest of the preparation. You can read about house cleaning in Shoreline if you are interested. I have been told that you can find experts in this area who can help. What do you think?