09/30
Beltless highbar: 315x3, 385x3, 415x3, 445x7
Huge PR. My squat strength is blowing up. If this keeps up, hitting a 500 front squat this year will be no problem.
Days since:
Rows - 4
Pull ups - 1
Curls - 4
Grippers - 0
Printable View
09/30
Beltless highbar: 315x3, 385x3, 415x3, 445x7
Huge PR. My squat strength is blowing up. If this keeps up, hitting a 500 front squat this year will be no problem.
Days since:
Rows - 4
Pull ups - 1
Curls - 4
Grippers - 0
10/02
Front squat: 315x3, 365x3, 385x3, 405x3
Monastery extensions: 70x12,12,12,12,12
Days since:
Rows - 6
Pull ups - 3
Curls - 6
Grippers - 2
10/03
Dumbbell preacher curl: 45x9,8,8
Seal row w/ pause: 225x5,5,5
Days since:
Rows - 0
Pull ups - 4
Curls - 0
Grippers - 3
10/04
Beltless highbar: 315x3, 385x3, 405x3, 425x5
Days since:
Rows - 1
Pull ups - 5
Curls - 1
Grippers - 0
10/06
Bench: 260x8,8
Close-grip bench: 235x8,8
Incline bench: 215x8,8
Pull ups: 65x6,6,6
Days since:
Rows - 3
Pull ups - 0
Curls - 3
Grippers - 1
10/07
Front squat: 405x5, 385x3, 365x3
Days since:
Rows - 4
Pull ups - 1
Curls - 4
Grippers - 2
10/09
Monastery extension: 75x10,10,10,9,9
Dumbbell preacher curl: 45x9,9,3 (talk about gassing)
Days since:
Rows - 6
Pull ups - 3
Curls - 0
Grippers - 4
10/10
Seal row w/ pause: 225x5,5,5
Days since:
Rows - 0
Pull ups - 4
Curls - 1
Grippers - 5
10/14
Front squat: 365x1, 395x1, 425x3, 425x2, 440x1
Bench: 275x5,5
Close-grip bench: 245x5,5
Incline bench: 225x5,9 -- did extra on the last set because this is an easier week on the routine and I felt ok
Pull ups: 65x7,7,7
Days since:
Rows - 4
Pull ups - 0
Curls - 5
Grippers - 3
10/17
Beltless highbar: 405x3, 445x3, 475x3
Monastery extension: 75x12,12,12,11,11
Seal row w/ 5-ct pause: 135x3, 155x3, 175x3,3,8
Days since:
Rows - 0
Pull ups - 3
Curls - 8
Grippers - 1
10/19
Front squat: 315x1, 385x3, 405x2 (forgot to change my safeties, missed third knocking into them), 425x2
High, high gravity day today. Even the bar felt heavy. Did alright all in all.
Days since:
Rows - 2
Pull ups - 5
Curls - 10
Grippers - 3
10/20
Bench: 285x5,5
Close-grip bench: 255x5,5
Incline bench: 235x5,10
Pull ups: 65x8,8,8
Days since:
Rows - 3
Pull ups - 0
Curls - 11
Grippers - 4
10/21
Beltless highbar: 405x3, 425x3, 445x3
Days since:
Rows - 4
Pull ups - 1
Curls - 12
Grippers - 5
10/23
Front squats: 385x3, 405x3, 425x3
Monastery extensions: 75x12,12,12,12,12
Tomorrow I should do curls, rows, and grippers.
Days since:
Rows - 6
Pull ups - 3
Curls - 14
Grippers - 7
10/24
Seal row w/ 5-ct pause: 185x5,5,5
Cable side pressure w/ globe grip: 45x5,5, 55x5,5, 60x5 (I count this as a curl replacement)
Days since:
Rows - 0
Pull ups - 4
Curls - 0
Grippers - 0
10/26
Front squat: 385x3, 405x3, 425x0
OK, fatigue is definitely way too high lol. Gotta reevaluate my approach here.
Days since:
Rows - 2
Pull ups - 6
Curls - 2
Grippers - 2
OK.
Current plan:
- 3x/week alternating FS/HB
- FS: 3x3 based around 385/405/425
- HB: 3x3 based around 405/425/445
Think this was a little bit too high, but especially the occasional HB AMRAPs/PRs shot my fatigue sky high and the baseline sessions never let me recover.
New plan:
- 3x/week alternating FS/HB, swap HB out for FS while fatigue feels too high
- FS: singles based loosely around 405/425/445, heavy autoregulation
- HB: 3x3 based around 405/425/445, more emphasis on autoregulating based on avoiding grinding
10/27
Bench: 300x5,5
Close-grip bench: 275x5,5
Incline bench: 245x5,8
Pull ups w/ globes on ropes: 25x7,8,8
Days since:
Rows - 3
Pull ups - 0
Curls - 3
Grippers - 3
10/29
Front squat: 405x1, 445x1, 465x1
Days since:
Rows - 5
Pull ups - 2
Curls - 5
Grippers - 5
10/30
Monastery extensions: 80x8,8,8
Cable side pressure w/ globe grip: 65x5,5,4,4 -- note: be careful about squaring shoulders, I had a better position on my right side for the first set
Tomorrow: RPE <=9 HBBS (445 if 405 feels okay), some kind of row variation, and grippers
Days since:
Rows - 6
Pull ups - 3
Curls - 0
Grippers - 6
10/31
Beltless highbar: 405x1, 445x3
One arm paused cable row: 45x10, 55x10,10,10,10
Days since:
Rows - 0
Pull ups - 4
Curls - 1
Grippers - 0
11/02
Front squat: 375x8
This is too many reps. I felt like dying for 20 minutes after.
Days since:
Rows - 2
Pull ups - 6
Curls - 3
Grippers - 2
11/03
Bench: 310x3,3 -- paused last rep for 3ct just for fun
Close-grip bench: 285x3,3 -- paused last rep for 5ct just for fun
Incline bench: 255x3,6
Pull ups w/ globes on ropes: 25x8,8,11
Pretty good session. 2/3rds through Coan bench now.
Days since:
Rows - 3
Pull ups - 0
Curls - 4
Grippers - 3
11/05
Front squat: 405x1, 435x1, 455x1
Days since:
Rows - 5
Pull ups - 2
Curls - 6
Grippers - 5
11/06
Monastery extensions: 75x10,10,10 -- was supposed to be 80lbs but I misloaded, oh well, nice pump anyways
One arm paused cable row: 65x10,10,10
Cable side pressure w/ globe grip: 65x5,5,5
Cable external rotation: 25x10,10,10 -- set up note: pins two holes below the tape, elbow at the end of the seat, lay off-arm across to square and achor
Days since:
Rows -0
Pull ups - 3
Curls - 0
Grippers - 6
My high bar's been feeling really weak/messy lately so I'm trying a lift-specific deload. Let's see if I can get away with cutting intensity here and leaving front squats the same.
11/07
Beltless highbar: 385x5
Days since:
Rows - 1
Pull ups - 4
Curls - 1
Grippers - 0
11/09
Front squat: 405x6
11/10
Bench: 325x2,3,3 -- shirt slipped on my first set so I did an extra set to make the programmed 2x3
Close-grip bench: 295x3,3
Incline bench: 265x3,3
Pull ups w/ globes on ropes: 25x10,10,12
Days since:
Rows - 4
Pull ups - 0
Curls - 4
Grippers - 3
11/13
Split squat: 255x5, 265x5, 275x5
Monastery extensions: 80x10,10,10
One arm paused cable row: 75x8,8,8
Cable side pressure w/ globe grip: 65x5,5,5
Cable external rotation: 25x10,10,10 -- set up note: pins two holes below the tape, elbow at the end of the seat, lay off-arm across to square and anchor
Rows - 0
Pull ups - 3
Curls - 0
Grippers - 6
11/16
Beltless low bar to high box: 545x2
11/18
Bench: 335x2,2
Close-grip bench: 310x2,2
Incline bench: 275x2,2
Pull ups w/ globes on ropes: 25x10,10,10
Rows - 5
Pull ups - 0
Curls - 5
Grippers - 5
Light week done, back to the grind.
11/19
Front squat: 405x1, 445x1
Rows - 6
Pull ups - 1
Curls - 6
Grippers - 6
11/20
[size=3][b]Low bar squat: 495x10[/b][/size]
Huge PR, awesome.
11/21
Monastery extensions: 80x10,10,10
One arm cable row: 80x10,10,10
Cable side pressure w/ globe grip: 70x5 -- stopped after one set, felt a bit rough on my right side, no rush here
Rows - 0
Pull ups - 3
Curls - 0
Grippers - 0
Still [i]super[/i] sore from Wednesday's big PR.
11/23
Front squat: 415x4
Rows - 2
Pull ups - 5
Curls - 2
Grippers - 2
11/24
Bench: 350x2,1,2 -- cramped the second set, took a third
Close-grip bench: 320x2,2 -- oh man, moves well but I feel my arms giving out from fatigue, incline will be rough
Incline bench: 285x0 -- haha, yea...
Pull ups w/ globes on ropes: 30x10,10,10
Rows - 3
Pull ups - 0
Curls - 3
Grippers - 3
And a whole bunch of grip stuff:
10/05
- grippers: #2x1, #2.5x1
- attempt + assisted close: parallel clamp #3 for 5
10/08
- steel bending, overhand grip: 6x1/4" hot galvanized nail, golden hexabastard (7x3/8" hex brass)
10/10
- dumbbell wrist curls w/ globes: 80x10,10,10,10
- barbell reverse seated wrist curls: 100x10,10,10
- sledgehammer lever: (2H+2F)x10,10,10
10/11
- grippers: #2x1, #2.5x1 (RH only, didn't make LH today)
- attempt + assisted close: parallel clamp #3 for 5
- two hand crushdown: a bunch of holds w/ #3
10/16
- grippers: #2x1, #2.5x1
- attempt + assisted close: parallel clamp #3x1,1,1
10/24
- grippers: #2x1, #2.5x1
- attempt + assisted close: parallel clamp #3 for 5
- grippers: #2.5x1
- grippers + hold: #2x(10 counts),(10 counts)
10/31
- grippers: #2x1, #2.5x1
- attempt + assisted close: parallel clamp #3 for 5
11/07
- grippers: #2x1, #2.5x1
- attempt + assisted close: parallel clamp #3 for 5
11/14
- grippers: #2x1, #2.5x1
- attempt + assisted close: parallel clamp #3 for 5
- grippers: #2.5x1
11/21
- grippers: #2x1, #2.5x1
- attempt + assisted close/holds: parallel clamp #3 for 3, and 10s,15s
- supported daisy chain pronation: 45x10,10,10
- supported daisy chain supination: 45x10,10,10
- sledgehammer lever: (2H+2F)x10,10,10
11/24
- dumbbell seated wrist curls w/ globes: 95x5,8,10 -- free dumbbells much better for this, too painful on the wrists
- barbell reverse seated wrist curls: 95x8,8,10
11/25
Front squat: 440x2
Days since:
Rows - 4
Pull ups - 1
Curls - 4
Grippers - 4
11/26
High bar squat: 425x5
11/27
Pulling back a bit here to end Coan Bench off with a decently rested single. Will skip squats on Saturday and test Sunday.
Monastery extensions: 80x12
One-arm cable row: 80x10,10,10
Olympic barbell curl: missed a single at 135 and did some negatives
Days since:
Rows - 0
Pull ups - 3
Curls - 0
Grippers - 6
11/28
Front squat: 405x1, 445x1
Days since:
Rows - 1
Pull ups - 4
Curls - 1
Grippers - 7
11/29
Low bar squat: 550x6
Days since:
Rows - 2
Pull ups - 5
Curls - 2
Grippers - 0
12/01
Bench: 315x1, 345x1, 375x0
Darn. I keep missing this one. On to the next approach.
12/02
Front squat: 405x1, 445x1
Pull ups w/ globes on ropes: 35x10,10,9
Days since:
Rows - 5
Pull ups - 0
Curls - 5
Grippers - 3
12/04
Front squat: 405x1, 445x2
Strict barbell curl: 95x5,5,8
One-arm paused cable row: 70x10,10,10
Days since:
Rows - 0
Pull ups - 2
Curls - 0
Grippers - 5
12/05
Front squat: 385x8
Days since:
Rows - 1
Pull ups - 3
Curls - 1
Grippers - 0
12/06
Beltless highbar: 405x1, 445x2
Felt super fatigued on these. Rough.
Days since:
Rows - 2
Pull ups - 4
Curls - 2
Grippers - 1
12/08
Bench: 225x10, 255x8, 275x6, 290x4
Overhead press: 135x5, 155x5,5,5
Days since:
Rows - 4
Pull ups - 6
Curls - 4
Grippers - 3
I have a bunch of smaller aches and pains so I'm going lighter on squats this week. Felt lower back at left, something like the iliacus on left, and knee on left (yikes @ left side of my body).
12/09
Pull ups w/ globes on ropes: 35x10,10,10
Days since:
Rows - 5
Pull ups - 0
Curls - 5
Grippers - 4
12/10
Low bar squat: 605x2 -- went for the third too, didn't hit it, but I do think I've got three reps on a good day
Days since:
Rows - 6
Pull ups - 1
Curls - 6
Grippers - 5
12/11
Bench: 225x10, 235x8, 255x8, 275x8
Overhead press: 135x5, 145x5, 155x5,5
12/12
Front squat: 445x2
Strict barbell curl: 95x8,8,8
One-arm paused cable row: 70x10,10,10
Days since:
Rows - 0
Pull ups - 3
Curls - 0
Grippers - 0
12/13
Front squat: 425x2
12/14
Front squat: 425x2
I feel dead ever since the low bar PR on Tuesday. But my goal is to normalize hitting 425x2 no matter how bad I feel. Today was better than the last two days. Maybe a triple tomorrow.
Days since:
Rows - 2
Pull ups - 5
Curls - 2
Grippers - 2
12/15
Bench: 225x10, 235x8, 255x6, 275x6, 295x6
Overhead press: 135x5, 155x5, 170x5,5
12/16
Front squat: 425x3
Pull ups w/ globes on ropes: 40x10,8,8
Days since:
Rows - 4
Pull ups - 0
Curls - 4
Grippers - 4
12/17
Beltless high bar: 425x5
Days since:
Rows - 5
Pull ups - 1
Curls - 5
Grippers - 5
12/18
Bench: 225x10, 255x8, 275x8, 290x7
Overhead press: 135x5, 145x5, 155x5,5
12/19
Barbell curl: 100x6,6,6
One-arm paused cable row: 70x10,10,10
Days since:
Rows - 0
Pull ups - 3
Curls - 0
Grippers - 0