In Search of Strength

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