-
08/08
High bar squat to 3rd pin w/ pause: 135x3, 225x3, 315x5, 335x5, 365x10
High bar squat to 3rd pin: 225x15,15,15
These felt good. Better than Monday even. Next round at 1 pin height lower on Sunday.
Days since:
Rows - 1
Pull ups - 4
Front rack holds - 1
Triceps extensions - 1
Curls - 4
Grippers - 0
-
08/10
Bench: 315x4,4,4,4,3
Pull ups: 75x5,5,5
Glute bridge w/ 3-ct pause: 225x10,10,10
Bench keeps chugging along nicely. My base goal with this mini-progression was 5x4, and that'll obviously be doable. Even if I happen to miss it when I try next week, it's definitely in easy reach. I might try to push for 5x5 in the same linear climb, but that'll be more of a stretch. If I can get something like 5,5,4,4,4 or 5,5,5,4,4 before I start missing, I'll probably grind out all five sets.
Tomorrow I'll try more squat partials, curls, and grip work.
Days since:
Rows - 3
Pull ups - 0
Front rack holds - 3
Triceps extensions - 3
Curls - 6
Grippers - 2
-
08/11
Beltless high-box box squat with 3-ct pause: 315x3, 365x3,3,3
Days since:
Rows - 4
Pull ups - 1
Front rack holds - 4
Triceps extensions - 4
Curls - 0
Grippers - 3
-
08/13
Monastery Extensions: 25x15, 45x12,12, 55x11,10,9
Pull ups w/ globes on ropes: BWx10,10,10,10,10
Days since:
Rows - 6
Pull ups - 0
Front rack holds - 6
Triceps extensions - 6
Curls - 2
Grippers - 0
-
08/14
Front squat w/ 3ct-pause: 225x3, 255x3, 275x3, 295x3, 315x3, 225x3, 135x6
No hip pain during, as usual we'll see how it looks tomorrow.
Days since:
Rows - 7
Pull ups - 1
Front rack holds - 7
Triceps extensions - 7
Curls - 3
Grippers - 1
-
08/15
Overhead triceps extension: 135x8, 145x8,8,8
Dumbbell preacher curls: 50x2,1,3
Seal row: 215x5,5,5
Cable pull-through: 115x15, 150x10,10,10,10,10
Upper back is still super sore, so I'm pushing the rack holds back a week.
Days since:
Rows - 0
Pull ups - 2
Front rack holds - 8
Triceps extensions - 0
Curls - 0
Grippers - 2
-
08/18
Bench: 315x4,4,4,4,4
Pull ups: 80x4,4,4
Bench keeps chugging! I would've made 5 reps on the first set, so I will keep this +1 rep/session progression going for now, maybe I can hit 5x5 at this weight! Right shoulder and left pec both feel good, so hopefully this new style of training means I won't get slowed down by another injury. Hopefully.
Days since:
Rows - 3
Pull ups - 0
Front rack holds - 11
Triceps extensions - 3
Curls - 3
Grippers - 0
-
And another four grip/forearm sessions:
08/08
- grippers: #2x7,6,3
- daisy chain pronation: 30x10,10,10
- daisy chain supination: 30x10,10,10
- sledgehammer lever: (1F)x10,(2F)x10,10
08/11
- wrist curls w/ globes and thumbless: 45x10, 65x10, 85x15,15,15
- reverse curls: 45x15,65x15,85x15
08/13
- grippers: #2x8,8,8
08/18
- grippers: #2x9,9,9
- steel bending, reverse grip: 3 x spiralled 6x3/16" hot rolled nail
- steel bending, overhand grip: blue nail, gr5 6x1/4" cold rolled carriage bolt, 6x1/4" hot galvanized nail
- daisy chain pronation: 25x10, 35x10,10,10,10
- daisy chain supination: 35x10,
- sledgehammer lever: (3F)x10,10,10,10,10
-
08/19
A bunch of pistol squats w/ both legs... these seemed to treat my hip issues really well. Might try doing them every other day or so.
08/20
Overhead press from 4th pin: 135x5, 225x5, 255x5, 275x5,5,5
Monastery extensions: 50x12, 60x12,12, 65x11,10,8
Pull ups w/ globes on ropes: BWx10,10,10
OHP note: repeat weight, add time held at top, focus on good trunk position and full extension... work on quality over weight
Days since:
Rows - 5
Pull ups - 0
Front rack holds - 13
Triceps extensions - 5
Curls - 5
Grippers - 2
-
08/21
Front rack hold: 600x(10 seconds),(31 seconds),(31 seconds),(31 seconds)
Dumbbell preacher curl: 50x1, 40x7,8
Paused pistol squats: BWx3,3,5,5,5,5
My biceps are weaker for the last while, not sure why. Should be able to hit at least 3x3ish with 50s, but I had to drop the weight today. Maybe my heavier back work is spilling over into my isolation work. Not too worried about it though.
Days since:
Rows - 6
Pull ups - 1
Front rack holds - 0
Triceps extensions - 6
Curls - 0
Grippers - 3
-
08/22
Overhead triceps extension: 155x6,6,5
Seal row w/ 2-ct pause: 225x5,5,5 -- repeat weight next time
Days since:
Rows - 0
Pull ups - 2
Front rack holds - 1
Triceps extensions - 0
Curls - 1
Grippers - 4
-
08/23
Paused pistol squat: BWx5,5,5,5,10
Days since:
Rows - 1
Pull ups - 3
Front rack holds - 2
Triceps extensions - 1
Curls - 2
Grippers - 0
-
I was a bit under the weather this weekend, so a bit nervous for a tough bench day.
08/25
Bench: 315x5,4,4,3,3
Pull ups: 90x3,3,3
OK, my first fail on this bench progression, but I'm chalking it up to the sickness. The first set felt easy, second was already tough, and I gassed fast. I think my top end strength was pretty much there but no energy to keep it going. I'm not going to quit this progression just yet, I want to see if I can have a healthy week and give it another try next time. If I miss it again, I'll reevaluate.
Still pretty happy about 315x5! Not a bad bench set. Maybe a lifetime PR?
Days since:
Rows - 2
Pull ups - 0
Front rack holds - 4
Triceps extensions - 3
Curls - 4
Grippers - 2
-
08/26
Paused pistol squat: 45x1,3,3,4,4
Days since:
Rows - 3
Pull ups - 1
Front rack holds - 5
Triceps extensions - 4
Curls - 5
Grippers - 3
-
08/27
Overhead press from 5th pin: 225x3, 255x3,4,5
Monastery extensions: 65x12,12,10,12,10
Pull ups w/ globes on ropes: BWx10,10,10
Days since:
Rows - 4
Pull ups - 0
Front rack holds - 6
Triceps extensions - 5
Curls - 6
Grippers - 0
And another four grip/forearm sessions:
08/22
- dumbbell wrist curls w/ globes and thumbless: 30x10, 50x10,10,10,10, 60x10
- barbell reverse wrist curls: 95x15,15,15
08/23
- grippers: #2x4,3,4
08/25
- steel bending, overhand grip: yellow nail, 6x1/4" hot galvanized nail, (FAIL) gr5 6x5/16" cold rolled carriage bolt, 6x1/4" hot galvanized nail
Note: put a few degrees into the bolt, which is more than last time I tried recently... not sure if I ever successfully bent this in the past or not
- daisy chain pronation: 40x10,10,10
- daisy chain supination: 40x10,10,10
- sledgehammer lever: (1H)x10, (1H+1F)x10, (1H+2F)x10
08/27
- grippers: #2x1, #2.5x4, #2x10,7,4
-
08/28
Paused pistol squat: 45x4,5,5,5,4
Days since:
Rows - 5
Pull ups - 1
Front rack holds - 7
Triceps extensions - 6
Curls - 7
Grippers - 1
-
08/29
Overhead triceps extension: 155x7,7,7
Arm wrestling style cable curl: 25x10, 35x10, 45x10,10,10
Seal row w/ 2-ct pause: 225x5,5,5
Days since:
Rows - 0
Pull ups - 2
Front rack holds - 8
Triceps extensions - 0
Curls - 0
Grippers - 2
-
08/30
Paused pistol: 55x5,5,5
09/01
Bench: 315x5,4,3,3,4,2
Pull ups: 90x3,3,3
[B]NOTE:[/B] one cue I definitely need to keep in mind and work on ingraining is pausing after I unrack and before I descend. My sets always go better when I do, but I always default to rushing and misgrooving a bit. I definitely could've squeezed out another rep or two if my form were better today. That's why I made 4 after hitting 3 twice...
But anyway, gonna call it on this bench progression. I might be able to squeeze out 5,4,4,4,4 in the near future, but I'm not going to be making it to 5x5 any time soon, and stopping somewhere in the middle with misses already happening feels kind of arbitrary.
I think maybe I feel like doing something autoregulated and a fun for a bit. Like a decent top single with some slingshot back off work. Plus I've improved my volume/rep work, so it could be fun to see how heavier singles feel. That's just swapping this bench day, the other two days I'll still do barbell extensions and monastery extensions for volume. I'm liking that a lot so far.
Days since:
Rows - 3
Pull ups - 0
Front rack holds - 11
Triceps extensions - 3
Curls - 3
Grippers - 5
-
09/02
Paused pistol: BWx3, 65x5,5,5
Days since:
Rows - 4
Pull ups - 1
Front rack holds - 12
Triceps extensions - 4
Curls - 4
Grippers - 0
-
09/03
Overhead press from 5th pin: 255x3,1
Monastery extensions: 65x12,11,12,12,10
Pull ups w/ globes on ropes: 10x10,10,10
09/04
Paused pistol: 75x5,2,3,3
Days since:
Rows - 6
Pull ups - 1
Front rack holds - 14
Triceps extensions - 6
Curls - 6
Grippers - 2
-
09/05
Overhead triceps extension: 155x8,7,7
Front rack hold: 605x(28s),(29s),(22s)
Dumbbell preacher curl: 50x2,2,2
Seal row: 225x5,5,5
Oh man, no chance of pausing these rows today. I guess the front rack holds take enough out of my back? I don't think I've done them on the same day before, but I felt like I had zero strength on rows at the end.
Days since:
Rows - 0
Pull ups - 2
Front rack holds - 0
Triceps extensions - 0
Curls - 0
Grippers - 3
-
09/06
Paused single leg squat: 75x5,5,5
If I can hit 95x5 on these, I think that about corresponds to a beltless high bar paused squat PR given my current body weight.
Almost time to phase normal squats back in, I figure, but I think this is good leg work and it makes my hip feel good. I'll happily ride this out for a minute and come back strong.
Days since:
Rows - 1
Pull ups - 3
Front rack holds - 1
Triceps extensions - 1
Curls - 1
Grippers - 4
-
09/08
Bench: 315x1, 335x1, 345x1, 355x0
Pull ups: 90x3,3,3
Think I might take a deload except for the pistol squats. All three press days have felt rough for the past week or two. 355 should be a fairly solid single at this point. Days like this are always really depressing and discouraging.
Days since:
Rows - 3
Pull ups - 0
Front rack holds - 3
Triceps extensions - 3
Curls - 3
Grippers - 0
-
09/09
Paused pistol squat: 85x5,5,5
Days since:
Rows - deload
Pull ups - deload
Front rack holds - deload
Triceps extensions - deload
Curls - 4
Grippers - 1
-
09/11
Paused pistol: 95x5,4,4
Days since:
Rows - deload
Pull ups - deload
Front rack holds - deload
Triceps extensions - deload
Curls - 6
Grippers - 3
-
09/13
Front squat: 225x3, 315x1, 365x1, 385x1, 405x1, 345x3, 225x5
Dumbbell preacher curl: 50x3,2,1
Days since:
Rows - deload
Pull ups - deload
Front rack holds - deload
Triceps extensions - deload
Curls - 0
Grippers - 0
-
-
Decided to do an old Coan bench routine since it does a little volume-intensity wave and it's pretty fun. Modifying the light day to monastery extensions for now, trying to avoid too much normal bench work.
09/15
Bench: 235x10,10
Close-grip bench: 210x10,10
Incline bench: 195x10,10
Pull ups: 90x3,3,3
Days since:
Rows - deload
Pull ups - 0
Front rack holds - deload
Triceps extensions - deload
Curls - 2
Grippers - 1
[QUOTE=Atom1980;1587883121]Nice front squats![/QUOTE]
Good to see you again. Thanks! I'm super excited to be able to squat again. Going to be more careful avoiding more hip issues this time, but looking forward to putting in a lot of good work anyway.
-
And another four grip sessions:
09/01
- steel bending, overhand grip: yellow nail, 6x1/4" hot galvanized nail, red nail
09/02
- grippers: #2x5, #2.5x3, #2x10,10,12
- dumbbell wrist curls w/ globes and thumbless: 65x10,10, 85x10
Note: 85 is doable but too heavy, doesn't feel like as good work, try 70-75 next time
- barbell reverse wrist curls: 135x10
Note: these are too messy, going to do a variation
- barbell reverse seated wrist curls: 45x10, 65x10,10
Note: 65 is a bit easy, try 75 next time
09/08
- grippers: #2x1, #2.5x5, #3x0, #2x10,10,10
Haha, man, I thought I'd try the #3 after the rep PR with #2.5 and it still feels ridiculous. It's hard to even set. I'm not even close yet. 10 reps with #2.5 lessgo.
09/14
- grippers: #2x1, #2.5x6, assisted close #3x1, #2x12,12, #2.5x5
09/15
- daisy chain pronation: 45x10,10,10
- daisy chain supination: 45x8,8,8
- sledgehammer lever: (1H+2F)x10,10,10
-
09/16
Beltless highbar: 315x3, 365x3, 385x3, 405x4
Days since:
Rows - deload
Pull ups - 1
Front rack holds - deload
Triceps extensions - deload
Curls - 3
Grippers - 2