In Search of Strength

Forgot to update:

[size=3][b]06/01/15[/b][/size]

[b]Front Squat[/b]
- warm up
- 295 x 4
- 315 x 4
- 335 x 4 @ 9

[b]Deadlift w/ Two 5-Count Pauses[/b]
- warm up
- 405 x 1
- 495 x 1
- 525 x 1

And yet more hypers... doing them roughly daily, actually.



Taking some time off now to try to rehab some more. Not sure how long. I really want to squat and deadlift heavy but I'll try to resist as long as I can.

Doing hypers and core work pretty regularly.

[QUOTE=CharlesSwann;1370232181]Taking some time off now to try to rehab some more. Not sure how long.[/QUOTE]

Did some beltless deadlifting around 60% and incline bench. Feeling reasonably healthy, so I think I'll start again next week.

[size=3][b]06/22/15[/b][/size]

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 2 x 255 x 4
- 2 x 300 x 3
- 5 x 340 x 2

[b]Bench Press[/b]
- 165 x 5
- 200 x 4
- 230 x 4
- 230 x 3
- 6 x 265 x 3

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 5
- 5 x 300 x 4

First workout was 90 minutes. This one was 127 minutes.

[size=3][b]06/24/15[/b][/size]

[b]Deadlift[/b]
- 315 x 4
- 365 x 4
- 2 x 425 x 3
- 5 x 485 x 3

[b]Bench Press[/b]
- 165 x 6
- 200 x 5
- 2 x 230 x 4
- 2 x 250 x 3
- 2 x 265 x 2
- 2 x 250 x 3
- 230 x 4
- 215 x 6
- 200 x 8
- 165 x 10

[b]Deadlift to Knees[/b]
- 315 x 4
- 365 x 4
- 5 x 425 x 4

About 110 minutes.

[size=3][b]06/26/15[/b][/size]

[b]Bench Press[/b]
- 165 x 5
- 200 x 4
- 2 x 230 x 3
- 5 x 265 x 3

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 4
- 2 x 300 x 3
- 6 x 340 x 3

[b]Bench Press[/b]
- 180 x 5
- 225 x 4
- 5 x 250 x 3

Increasing bench max. Leaving squat and deadlift for now.

[size=3][b]06/27/15[/b][/size]

[b]2.75" Deficit Deadlift[/b]
- 2 x 305 x 3
- 4 x 365 x 2

20m break.

[b]5.75" Block Pull[/b]
- 365 x 4
- 2 x 425 x 4
- 2 x 485 x 3
- 2 x 545 x 2

Around 120 minutes.

[size=3][b]06/29/15[/b][/size]

[b]Bench Press[/b]
- 175 x 5
- 200 x 4
- 2 x 235 x 3
- 3 x 270 x 3
- 3 x 285 x 2

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 4
- 2 x 300 x 3
- 5 x 340 x 3

[b]Bench Press[/b]
- 185 x 4
- 2 x 225 x 4
- 4 x 250 x 4

[size=3][b]07/01/15[/b][/size]

[b]2.75" Deficit Deadlift[/b]
- 305 x 3
- 2 x 365 x 3
- 4 x 395 x 2

[b]Bench Press[/b]
- 175 x 5
- 200 x 4
- 2 x 235 x 3
- 3 x 270 x 2
- 2 x 250 x 3
- 235 x 4
- 200 x 6
- 175 x 8

[b]Deadlift[/b]
- 305 x 4
- 365 x 4
- 2 x 425 x 3
- 485 x 3

Back felt bad, had to stop.

[QUOTE=CharlesSwann;1374532413]Back felt bad, had to stop.[/QUOTE]

[size=3][b]07/01/15[/b] — Round 2[/size]

I realized that I was being sloppy with form earlier today. Decided to give the top weight that I missed another go, I'm stupidly stubborn.

[b]Deadlift[/b]
- 315 x 2
- 405 x 1
- 5 x 485 x 3

These five sets were tough but doable with the fix. Latter sets were around 9 RPE.

This one was about 90 minutes.

[size=3][b]07/03/15[/b][/size]

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 4
- 2 x 300 x 3
- 5 x 340 x 3

[b]Bench Press[/b]
- 185 x 5
- 225 x 4
- 5 x 250 x 3

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 5
- 4 x 300 x 4

[size=3][b]07/04/15[/b][/size]

[b]Deadlift to Knees[/b]
- 305 x 4
- 365 x 4
- 2 x 425 x 3
- 5 x 455 x 2

Was doing these with a brief pause at the knees and they were killer today. Started out easy but I felt like my quads would give out by the end.

[b]Pull Ups[/b]
- Body Weight x 5
- 45 x 3
- 90 x 3
- 100 x 2

Around 105 minutes.

[size=3][b]07/06/15[/b][/size]

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 4
- 2 x 300 x 3
- 5 x 340 x 3

[b]Bench Press[/b]
- 175 x 5
- 200 x 4
- 2 x 235 x 3
- 6 x 270 x 3

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 5
- 5 x 300 x 5

Today was about 150 minutes. Lost track a bit.

[size=3][b]07/08/15[/b][/size]

[b]Deadlift[/b]
- 305 x 4
- 365 x 4
- 2 x 425 x 3
- 5 x 485 x 3

[b]Bench Press[/b]
- 175 x 8
- 185 x 7
- 200 x 6
- 225 x 5
- 235 x 4
- 2 x 250 x 3
- 2 x 270 x 2
- 2 x 285 x 1
- 2 x 270 x 2
- 2 x 250 x 3
- 235 x 4
- 225 x 6
- 200 x 8
- 185 x 10
- 175 x 12

[b]Deadlift to Knees[/b]
- 305 x 4
- 365 x 4
- 5 x 425 x 4

Reduced the pause at the top to two quick counts today. I'm exhausted and I'd like a shot at surviving the rest of the week.

[size=3][b]07/10/15[/b][/size]

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 4
- 2 x 300 x 3
- 3 x 340 x 3
- 3 x 360 x 2

[b]Bench Press[/b]
- 175 x 5
- 200 x 4
- 2 x 235 x 3
- 6 x 270 x 3

[b]High Bar Squat (Beltless)[/b]
- 225 x 6
- 255 x 6
- 4 x 275 x 6

[size=3][b]07/11/15[/b][/size]

[b]2.75" Deficit Deadlift[/b]
- 305 x 3
- 2 x 365 x 3
- 4 x 395 x 3

[b]Bench Press[/b]
- 175 x 6
- 200 x 6
- 5 x 225 x 6

[b]5.75" Block Pull[/b]
- 365 x 4
- 2 x 425 x 4
- 2 x 485 x 4
- 4 x 515 x 4

[size=3][b]07/13/15[/b][/size]

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 4
- 2 x 300 x 3
- 7 x 340 x 3

[b]Bench Press[/b]
- 175 x 6
- 200 x 4
- 2 x 235 x 3
- 2 x 270 x 3
- 3 x 285 x 2
- 2 x 270 x 3

[size=3][b]07/15/15[/b][/size]

[b]2.75" Deficit Deadlift[/b]
- 305 x 3
- 2 x 365 x 3
- 4 x 425 x 2

[b]Bench Press[/b]
- 175 x 5
- 200 x 5
- 2 x 235 x 5
- 5 x 250 x 4

[b]Deadlift[/b]
- 305 x 4
- 365 x 4
- 2 x 425 x 3
- 3 x 485 x 3
- 3 x 515 x 2

[size=3][b]07/17/15[/b][/size]

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 4
- 2 x 300 x 3
- 3 x 340 x 3
- 3 x 360 x 2

[b]Bench Press[/b]
- 175 x 5
- 200 x 4
- 2 x 235 x 3
- 6 x 270 x 3

[b]High Bar Squat (Beltless)[/b]
- 235 x 4
- 275 x 3
- 5 x 320 x 3

Increasing bench max again, leaving squat and deadlift for now.

[size=3][b]07/18/15[/b][/size]

[b]Deadlift to Knees[/b]
- 305 x 4
- 365 x 4
- 2 x 425 x 3
- 4 x 485 x 2

It's so humid I'm having a hard time getting a good grip on the floor with my shoes.

Took a 30 minute break.

[b]5.75" Block Pull[/b]
- 365 x 4
- 425 x 4
- 2 x 485 x 3
- 4 x 545 x 3

Going to do a bunch of body weight pull ups later tonight.

[size=3][b]07/20/15[/b][/size]

[b]Bench Press[/b]
- 175 x 5
- 205 x 4
- 2 x 240 x 3
- 5 x 275 x 3

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 255 x 4
- 2 x 300 x 3
- 5 x 340 x 3

[b]Bench Press[/b]
- 195 x 5
- 225 x 5
- 5 x 255 x 4

[size=3][b]07/22/15[/b][/size]

[b]2.75" Deficit Deadlift[/b]
- 305 x 3
- 2 x 365 x 3
- 4 x 395 x 2

I might've done a couple of triples instead of doubles by accident, kind of distracted.

[b]Bench Press[/b]
- 175 x 5
- 205 x 5
- 2 x 240 x 4
- 2 x 255 x 3
- 2 x 275 x 2
- 3 x 290 x 1
- 2 x 275 x 2
- 2 x 255 x 3
- 2 x 240 x 4
- 225 x 5
- 205 x 6
- 190 x 7
- 175 x 8

[b]Deadlift[/b]
- 305 x 4
- 365 x 3
- 2 x 425 x 3
- 2 x 485 x 3
- 4 x 515 x 2

[size=3][b]07/24/15[/b][/size]

[b]High Bar Squat (Beltless)[/b]
- 235 x 5
- 280 x 4
- 2 x 325 x 3
- 4 x 365 x 2

[b]Bench Press[/b]
- 175 x 5
- 205 x 4
- 2 x 240 x 3
- 6 x 275 x 2

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 260 x 4
- 300 x 3
- 5 x 345 x 3

[size=3][b]07/25/15[/b][/size]

[b]Deadlift to Knees[/b]
- 305 x 3
- 365 x 3
- 2 x 425 x 3
- 4 x 455 x 3

[b]Bench Press[/b]
- 175 x 6
- 205 x 6
- 5 x 225 x 6

[b]5.75" Block Pull[/b]
- 425 x 4
- 2 x 485 x 3
- 2 x 545 x 3
- 3 x 605 x 2

[size=3][b]07/27/15[/b][/size]

[b]Bench Press[/b]
- 175 x 5
- 205 x 4
- 2 x 240 x 3
- 5 x 275 x 3

[b]High Bar Squat (Beltless)[/b]
- 225 x 5
- 260 x 4
- 2 x 300 x 3
- 5 x 345 x 2

[b]Bench Press[/b]
- 175 x 5
- 205 x 5
- 5 x 240 x 5

[b]Pull Ups[/b]
- 2 x Body Weight x 15
- Body Weight x 14

Decided to take the rest of the week off, have some overuse injuries getting pretty bad. I hate missing workouts but I'm in a rough way. Repeating and finishing this week starting Monday next week, hopefully it's enough time.

Injuries worse than I thought. Doing a bandage program until vacation (3w), hoping I come back healthy.

Treating deadlifts normally but I have to be gentle with bench and no squatting for now.

[size=3][b]08/10/15[/b][/size]

[b]Incline Bench[/b]
- warm up
- 185 x 5 @ 8
- 205 x 5 @ 8
- 225 x 5 @ 9

[b]Deadlift[/b]
- warm up
- 495 x 3 @ 9
- 505 x 3 @ 9
- 515 x 3 @ 9

[b]Pull Ups[/b]
- 3 x Body Weight x 10

[size=3][b]08/14/15[/b][/size]

[b]Conventional Deadlift[/b]
- 245 x 3
- 315 x 1
- 405 x 1
- 435 x 1
- 455 x 1
- 475 x 1
- 495 x 1

[b]Overhead Press[/b]
- warm up
- 125 x 5
- 145 x 5
- 5 x 155 x 5

[b]Snatch-Grip SLDL off of 5.75" Blocks (Beltless)[/b]
- 155 x 10
- 245 x 8
- 335 x 5
- 335 x 8
- 335 x 10

Did these touch and go to work on grooving hip extension, worked really well.

[b]Strict Curls[/b]
- 65 x 8
- 65 x 10
- 75 x 8

Also did banded flyes and face pulls.

[size=3][b]08/17/15[/b][/size]

[b]Low Bar Squat[/b]
- 385 x 6 @ 8
- 405 x 6 @ 9
- 385 x 6 @ 9

Squats felt bad today. I was hoping to work up to at least 425.

[b]Bench Press[/b]
- 250 x 6 @ 8
- 260 x 6 @ 8
- 270 x 6 @ 8
- 260 x 6 @ 8

[b]Pull Ups[/b]
- 3 x 45 x 5

Deadlifts!

[size=3][b]08/19/15[/b][/size]

[b]Sumo Deadlift[/b]
- 485 x 8
- 455 x 5
- 475 x 5
- 495 x 5

[b]Incline Bench Press[/b]
- 5 x 225 x 5

[b]Conventional Deadlift w/ 3-Ct Pause[/b]
- 405 x 3
- 405 x 3
- 425 x 3

[size=3][b]08/22/15[/b][/size]

[b]5.75" Block Pull[/b]
- 535 x 3
- 555 x 3
- 575 x 8

[b]Overhead Press[/b]
- 135 x 5
- 155 x 5
- 160 x 5

[b]Snatch-Grip SLDL off of 5.75" Blocks (Beltless)[/b]
- 3 x 335 x 5

[size=3][b]08/25/15[/b][/size]

[b]Sumo Deadlift[/b]
- 515 x 5
- 455 x 5
- 465 x 5
- 475 x 5

[b]Incline Bench Press[/b]
- 3 x 230 x 5
- 2 x 230 x 4

[b]SLDL off of 3" Blocks (Beltless)[/b]
- 315 x 8
- 325 x 8
- 335 x 8

Emphasis on movement quality, not on weight.

[size=3][b]08/27/15[/b][/size]

[b]2.75" Deficit Deadlift to Knees w/ 3-Ct Pause[/b]
- 425 x 3
- 435 x 3
- 445 x 3

[b]Bench Press[/b]
- 260 x 6 @ 7
- 275 x 6 @ 8
- 285 x 5 @ 10
- 265 x 5 @ 9
- 265 x 4 @ 9

No endurance today. Feel my triceps fatiguing quickly. Probably from the variations I've been doing, which is good.

[b]Conventional Deadlift w/ 3-Ct Pause[/b]
- 3 x 405 x 3

[b]Pull Ups[/b]
- 3 x 50 x 5

Weak today.

[size=3][b]08/29/15[/b][/size]

[b]5.75" Block Pull[/b]
- 515 x 3
- 535 x 3
- 555 x 3

Posterior chain is totally kill. Even 405 felt slow. Next week will be rough if I'm still this tired.

[b]Overhead Press[/b]
- 145 x 5
- 155 x 5
- 165 x 3

[b]Snatch-Grip SLDL off of 5.75" Blocks (Beltless)[/b]
- 245 x 8
- 265 x 8
- 285 x 8

Still weak.

[size=3][b]09/01/15[/b][/size]

[b]Sumo Deadlift[/b]
- 545 x 2
- 475 x 4
- 485 x 1

Huge drop off in strength, and zero endurance. The fatigue is real. I've gotten some good work in but hopefully it's not a bit too much. I was reading CWS and Israetel talking about not exceeding max recoverable volume for too long. My deadlift tolerance is really low, might want to duck the volume a little bit if I want to keep this up.

[b]Incline Bench Press[/b]
- 5 x 230 x 5

[b]Pull Ups[/b]
- 3 x 55 x 5

[size=3][b]09/03/15[/b][/size]

[b]2.75" Deficit Deadlift to Knees w/ 3-Ct Pause[/b]
- 435 x 3
- 445 x 3
- 455 x 3

[b]Bench Press[/b]
- 270 x 5 @ 8
- 280 x 5 @ 8
- 290 x 5 @ 10
- 275 x 5 @ 8
- 275 x 5 @ 10
- 275 x 5 @ 10

[b]Conventional Deadlift w/ 3-Ct Pause[/b]
- 3 x 405 x 3

[size=3][b]09/05/15[/b][/size]

[b]5.75" Block Pull[/b]
- 515 x 1
- 565 x 1
- 585 x 1
- 605 x 1
- 625 x 1
- 660 x 1

[b]Overhead Press[/b]
- 145 x 5
- 155 x 5
- 165 x 5
- 125 x 10
- 75 x 20

[b]Bent Over Row[/b]
- 155 x 5
- 3 x 245 x 5

[b]Strict Curls[/b]
- 3 x 75 x 8

Also did some face pulls and single leg extensions.

[size=3][b]09/14/15[/b][/size]

[b]Sumo Deadlift[/b]
- 485 x 3
- 465 x 4
- 2 x 475 x 4

[b]Incline Bench Press[/b]
- 5 x 225 x 5

[b]Pull Ups[/b]
- 3 x 60 x 5

[size=3][b]09/16/15[/b][/size]

[b]2.75" Deficit Deadlift to Knees w/ 3-Ct Pause[/b]
- 425 x 3
- 445 x 3
- 465 x 2

[b]Bench Press[/b]
- 270 x 5 @ 9
- 280 x 5 @ 9
- 290 x 4 @ 10
- 275 x 5 @ 9
- 275 x 5 @ 10

[b]Strict Curls[/b]
- 3 x 80 x 8

[size=3][b]09/18/15[/b][/size]

[b]5.75" Block Pull[/b]
- 515 x 3
- 565 x 2
- 605 x 1
- 660 x 1

[b]Overhead Press[/b]
- 145 x 5
- 155 x 5
- 165 x 5

[b]Yates Row[/b]
- 3 x 315 x 5

Did some light GMs too.

[size=3][b]09/22/15[/b][/size]

[b]Sumo Deadlift[/b]
- 515 x 3
- 475 x 3
- 485 x 3
- 495 x 3

[b]Incline Bench Press[/b]
- 5 x 235 x 5

[size=3][b]09/24/15[/b][/size]

[b]2.75" Deficit Deadlift to Knees w/ 3-Ct Pause[/b]
- 425 x 3
- 435 x 3
- 445 x 3

[b]Bench Press[/b]
- 275 x 4 @ 8
- 285 x 4 @ 8
- 295 x 4 @ 9
- 280 x 4 @ 9
- 280 x 4 @ 10

And some curling.

[size=3][b]09/26/15[/b][/size]

[b]5.75" Block Pull[/b]
- 515 x 3
- 565 x 2
- 605 x 1
- 660 x 3

[b]Overhead Press[/b]
- 150 x 5
- 160 x 5
- 170 x 5

Ugly. Redoing next week.

[b]Pull Ups[/b]
- 3 x 65 x 5

Did some light GMs too.

[size=3][b]09/30/15[/b][/size]

[b]Sumo Deadlift[/b]
- 545 x 0
- 475 x 3
- 485 x 3
- 495 x 3

Losing all my strength. I'm counting on you, relative effort!

[b]Incline Bench Press[/b]
- 3 x 240 x 5

Ran out of time... and energy. Will redo as 5x5 next week.

[size=3][b]10/04/15[/b][/size]

[b]3" Block Pull[/b]
- 515 x 1

Absolutely wrecked today, had to call it.

My workouts are completely falling apart lately.

Still determined, just need to find a way to deal with this stress.




[size=3][b]10/07/15[/b][/size]

Still ridiculously fatigued, as my deadlifts today show. It's gotten to be too much. I'm going to start peaking a week early.

Let's see what I can pull off when this is over. The block work tells me that I should be good for 660, but my awful deadlifting lately is discouraging me.

[b]Deadlift[/b]
- 515 x 1
- 555 x 0
- 555 x 1
- 585 x 0
- 585 x 0

585 was close, but not today.

[b]Bench Press[/b]
- 285 x 3
- 295 x 3
- 305 x 4

Really dumb and bad training lately. Life stress isn't treating me well. Still going though. I'll do a big update on the weekend.

[QUOTE=CharlesSwann;1400255463]I'll do a big update on the weekend.[/QUOTE]

Not worth updating. I did some bench singles at 350 and some deadlifts between 565 and 585. Things didn't go well overall. I was hoping to recover a bit but it's not happening. I'm going to deload and start a more typical program shortly if my knee lets me.

[size=3][b]11/09/15[/b][/size]

[b]Front Squat[/b]
- 6 x 325 x 2

[b]Bench Press[/b]
- 5 x 285 x 3

[b]Pull Ups[/b]
- 3 x 65 x 5

[size=3][b]11/12/15[/b][/size]

[b]Back Squat[/b]
- 6 x 405 x 3

[b]Incline Bench[/b]
- 5 x 225 x 5

[size=3][b]11/17/15[/b][/size]

[b]Front Squat[/b]
- 6 x 325 x 2

[b]3" Block Pull[/b]
- 545 x 3
- 565 x 3
- 585 x 3

[b]Overhead Press[/b]
- 3 x 155 x 5

[size=3][b]11/20/15[/b][/size]

[b]Back Squat[/b]
- 6 x 405 x 4

[b]Bench Press[/b]
- 5 x 290 x 3

[b]Pull Ups[/b]
- 70 x 5
- 70 x 4
- 70 x 3