Printable View
Gonna up my squat frequency a lot now that I'm wrapping up RSR for OHP. I'm still not reaching old PRs but maybe I'm getting closer.
08/10
Front squat: 365x1, 410x3,2,1
Pronation curl, daisy chain around thumb, elbow on side: 30x10, 40x10, 50x3,4,3, 45x8
Days since:
- high bar: 5
- pull ups: 3
- rows: 6
- pronation: 0
- sledgehammer deadlift: 3
- grippers: 5
- pinch block: 1
- wrist wrench: 4
08/11
Overhead press: 245x0
Front squat: 365x1
Warm ups didn't feel great but I tried anyway. Got it over my head but not much fight in the lockout.
I'm gonna go back to regular training now with some bench. For overhead press I'm gonna push 3x3. I want to try pausing overhead to work on positioning and lockout strength.
08/12
Beltless paused highbar: 365x3, 385x3, 405x3
Seal row: 215x8,8,9
Wrist wrench DL and hold: 80x15s,12s,9s (33s peak time, 36s this time)
Days since:
- high bar: 0
- OHP: 1
- pull ups: 5
- rows: 0
- pronation: 2
- sledgehammer deadlift: 5
- grippers: 7
- pinch block: 3
- wrist wrench: 0
08/13
Grippers: #2.5x10
Couldn't get any more sets in, couldn't set left hand well. I can't believe I still have a problem with this haha.
Days since:
- high bar: 1
- OHP: 2
- pull ups: 6
- rows: 1
- pronation: 3
- sledgehammer deadlift: 6
- grippers: 0
- pinch block: 4
- wrist wrench: 1
08/14 - Session 1
Front squat: 410x2,3
Bar slipped on the first set so I tried another set, but I was too tired.
08/14 - Session 2
Front squat: 410x2
Pull ups: 90x3,3,3
Sledgehammer deadlift: (2H)x4,4,4
I decided to try again and the set was way better at first but something popped at the front of my hip. Icing now but it feels bad. Not sure how long I'll be out. I've got more heart than brains when it comes to training. I just wanna get the 500 front squat and take squatting easy for a long while to be honest. I'm tired of spending most of the last few years injured. Seriously. God damn.
I still managed to do pull ups and sledge work with the tear. It's harder to sit down than anything else to be honest.
Days since:
- high bar: 2
- OHP: 3
- pull ups: 0
- rows: 2
- pronation: 4
- sledgehammer deadlift: 0
- grippers: 1
- pinch block: 5
- wrist wrench: 2
Can't train anything that requires balance yet.
08/17
Pinch DL and hold: 45.5x9s,9s,11s,9s,9s
Pronation curl, daisy chain around thumb, elbow on side: 45x10,10,10
Days since:
- high bar: X
- OHP: X
- pull ups: 3
- rows: 5
- pronation: 0
- sledgehammer deadlift: 3
- grippers: 4
- pinch block: 0
- wrist wrench: 5
Hip flexor getting better slowly but steadily. I'm loading it lightly, doing knee raises with a pretty easy band for sets of 30. Also stretching my t-spine regularly.
08/19
Seal row: 220x8,8,8
Wrist wrench DL: 80x10s,8s,8s (36s peak time, 26s this time)
Days since:
- high bar: X
- OHP: X
- pull ups: 5
- rows: 0
- pronation: 2
- sledgehammer deadlift: 5
- grippers: 6
- pinch block: 2
- wrist wrench: 0
- biceps: X
08/20
Overhead press with 3ct pause above head: 135x3, 165x3, 185x3,3,3
90deg biceps isometric hold: 45x5ct, 55x5ct, 60x5ct,5ct,5ct,5ct,5ct -- kinda hurts my left wrist
Grippers: #2.5x1
Attempt + assisted close + hold: (parallel choked #3)x1,1,1,1,1
and some band resisted knee raises
and some t-spine stretching
Days since:
- high bar: X
- OHP: X
- pull ups: 6
- rows: 1
- pronation: 3
- sledgehammer deadlift: 6
- grippers: 0
- pinch block: 3
- wrist wrench: 1
- biceps: 0
08/21
Pull ups: 90x3,3,3
Sledgehammer deadlift: (2H)x4,3,3
High bar squat to high box: 45x20,20,20
and some band resisted knee raises
I'll do some bench tomorrow.
Days since:
- high bar: X
- OHP: X
- pull ups: 0
- rows: 2
- pronation: 4
- sledgehammer deadlift: 0
- grippers: 1
- pinch block: 4
- wrist wrench: 2
- biceps: 1
Hip flexor is healing a bit slower than I'd like. Still doing daily movement and bloodflow work. Pain is pretty low day-to-day, but I can't get into a squat position or internally rotate too much.
Working bench again. Starting "easy" on the first session back. I can't put my feet down because of the hip flexor. I'll try to keep the pace reasonable.
08/22
Bench with feet up: 225x10,10,12
Pinch deadlift and hold: 45.5x12s,13s,15s (45s peak time, 40s this time)
and some band resisted knee raises and t-spine stretching
Days since:
- high bar: X
- OHP: 2
- bench: 0
- rows: 3
- pinch block: 0
- pronation: 5
- pull ups: 1
- sledgehammer deadlift: 1
- wrist wrench: 3
- biceps: 2
- grippers: 2
Appreciate the encouragement, messomi. Things are all over the place lately but getting through it.
08/23
Overhead press with 3ct pause above head: 190x3,3,3
3x20 band resisted knee raises (using a harder band now and dropping to EoD for more recovery), and t-spine stretching
Front rack hold: 495x30s,30s,32s
Hip airplane rotations w/ black band pulling outside (moderate tension): 3 times (each one is 10ct neutral, 10ct ER, 10ct neutral, 10ct IR, 10ct neutral)
Pronation curl, daisy chain around thumb, elbow on side: 45x10, 47.5x10,10
Days since:
- high bar: X
- OHP: 0
- bench: 2
- rows: 5
- pinch block: 2
- pronation: 0
- pull ups: 3
- sledgehammer deadlift: 3
- wrist wrench: 5
- biceps: 4
- grippers: 4
Crazy work week. Had an all nighter to finish a project and I've been pretty messed up since then. Still underslept but I wanna fit a workout in.
Hip flexor is improving slow and steady. I expect that by end of next week I can start squatting again, but I won't rush it. The actual muscle health is decent but it hurts from squishing in or stretching too much when I flex my hip or rotate too much.
08/27
Bench w/ feet up: 245x10,10,10
3x20 band resisted knee raises, and t-spine stretching
Pull ups: 100x1,2,2
Sledgehammer deadlift: (2H)x3,4,3,2
Hip airplane rotations w/ black band pulling outside (moderate tension): 3 times (each one is 10ct neutral, 10ct ER, 10ct neutral, 10ct IR, 10ct neutral)
My "schedule" below is a bit out of whack because I'm rearranging my lift order. It should normalize over the next week or two. I noticed I was doing too much overlapping biceps stuff, like trying to do pronation after rows, and it was a bit counterproductive. It's roughly in the order that I want to do it now, except the first three lifts.
Days since:
- high bar: X
- OHP: 4
- bench: 0
- rows: 9
- pinch block: 6
- pronation: 4
- pull ups: 0
- sledgehammer deadlift: 0
- wrist wrench: 9
- biceps: 8
- grippers: 8
08/28
Wrist wrench DL and hold: 80x12s,15s,15s,11s
Days since:
- high bar: X
- OHP: 5
- bench: 1
- rows: 10
- pinch block: 7
- pronation: 5
- pull ups: 1
- sledgehammer deadlift: 1
- wrist wrench: 0
- biceps: 9
- grippers: 9
08/29
90deg biceps isometric hold: 45x5ct, 55x5ct, 65x5ct, 75x1,1,1,1,1
Gripper attempt + assisted close + hold: (parallel choked #3)x1,1,1
Technical notes for the biceps holds: get the biceps leveraged a bit above parallel, load, then lean back to parallel/perpendicular to the ground, also use the preload to make sure the wrist is comfortable
Days since:
///
- high bar: X
- bench: 2
- OHP: 6
///
- rows: 11
- pinch block: 8
- pronation: 6
- pull ups: 2
- sledgehammer deadlift: 2
- wrist wrench: 1
- biceps: 0
- grippers: 0
///
08/30
Overhead press with 3ct pause above head: 195x3,3,3
Seal row: 225x7,7,7
3x20 band resisted knee raises, and t-spine stretching
Hip airplane rotations w/ black band pulling outside (moderate tension): 3 times (each one is 10ct neutral, 10ct ER, 10ct neutral, 10ct IR, 10ct neutral)
Days since:
///
- high bar: X
- bench: 3
- OHP: 0
///
- rows: 0
- pinch block: 9
- pronation: 7
- pull ups: 3
- sledgehammer deadlift: 3
- wrist wrench: 2
- biceps: 1
- grippers: 1
///
08/31
Pinch DL and hold: 45.5x12s,15s,15s,16s (45s peak time, 46s this time)
Nice, finally done 45.5lbs. Onto 48lbs. New cue: chalk fingertips heavily and rub the block until I feel like I've got some traction.
Tomorrow I'll try doing some light front squats (hip flexor feeling good), more bench, and pronation. Things feeling pretty okay lately.
I preordered a bar speed tracker over a year ago and it's finally shipped. Going to use that to limit my squat weight so I can hopefully work hard without pushing myself into injury.
Days since:
///
- high bar: X
- bench: 4
- OHP: 1
///
- rows: 1
- pinch block: 0
- pronation: 9
- pull ups: 4
- sledgehammer deadlift: 4
- wrist wrench: 3
- biceps: 2
- grippers: 2
///
09/01
Bench w/ feet up: 250x10,10,12
Front squat: 135x10,10,10
Arm supported pronation: 50x3, 60x3, 70x1, 75x1 (note: put the pin even with the hole)
I guess OHP treated my bench pretty well. This is like my third or fourth session back benching and I'm hitting some nice e1RMs even with feet up. Feeling good.
Days since:
///
- high bar: X
- bench: 0
- OHP: 2
///
- rows: 2
- pinch block: 1
- pronation: 0
- pull ups: 5
- sledgehammer deadlift: 5
- wrist wrench: 4
- biceps: 3
- grippers: 3
///
09/02
Front squat: 185x10,10,10
I got my bar speed tracker. I'm excited for the potential to autoregulate/plan more effectively and hopefully more safely.
Tomorrow is more squatting (maybe HB instead of FS) and pull ups/sledge.
Days since:
///
- high bar: X
- bench: 1
- OHP: 3
///
- rows: 3
- pinch block: 2
- pronation: 1
- pull ups: 6
- sledgehammer deadlift: 6
- wrist wrench: 5
- biceps: 4
- grippers: 4
///
09/03
Beltless highbar: 225x10,10,10
Pull ups: 90x3,3,3
Sledgehammer deadlift: (2H)x5,5,5
Looks like high bar is harder on my hip flexor than front squat. Might filter them out for a while. I'll see if I can do FS at the same weight/reps tomorrow to compare, could be wrong and I'm just more load sensitive than I expected.
Days since:
///
- high bar: X
- bench: 2
- OHP: 4
///
- rows: 4
- pinch block: 3
- pronation: 2
- pull ups: 0
- sledgehammer deadlift: 0
- wrist wrench: 6
- biceps: 5
- grippers: 5
///
High bar was not good. I'll phase those out until my hip flexor is 100%. Also pausing might be easier, maybe I'll try that tomorrow.
09/04
Front squat: 185x3, 225x5,5,5
Wrist wrench deadlift and hold: 80x15s,15s,14s (42s peak time, 44s this time)
Tomorrow: OHP, (pause?) FS, biceps, grippers
Days since:
///
- high bar: X
- bench: 3
- OHP: 5
///
- rows: 5
- pinch block: 4
- pronation: 3
- pull ups: 1
- sledgehammer deadlift: 1
- wrist wrench: 0
- biceps: 6
- grippers: 6
///
I really want to squat today, and more often over all, but actually I should lower the frequency to at most EoD until the hip flexor is 100%. It's not getting worse but it'd probably heal faster with lower frequency.
Really frustrating. I'm really excited to squat. But I guess being patient will pay off.
I should do box work too, it's easier on the ol' flexors.
09/05
Overhead press with 3ct pause above head: 200x3,3,3
90deg biceps isometric hold: 65x5s, 55x15s,15s,15s
Grippers: (#2.5)x5,5,5
Tomorrow: maybe squat (paused front squat to box?) and seal rows
Days since:
///
- high bar: X
- bench: 4
- OHP: 0
///
- rows: 6
- pinch block: 5
- pronation: 4
- pull ups: 2
- sledgehammer deadlift: 2
- wrist wrench: 1
- biceps: 0
- grippers: 0
///
09/06
Paused front squat to box: 135x5, 225x3, 315x3, 365x3, 405x3,3, 425x3
Seal row: 225x7,6,5
Tomorrow should be bench and pinch block, maybe some more squatting.
Days since:
///
- high bar: X
- bench: 5
- OHP: 1
///
- rows: 0
- pinch block: 6
- pronation: 5
- pull ups: 3
- sledgehammer deadlift: 3
- wrist wrench: 2
- biceps: 1
- grippers: 1
///
First session autoregulated by bar speed. I think I'll track predicated max and top working set e1RM.
09/07
Bench w/ feet up: 275x3, 295x2, 315x2, 265x9
- p1RM: 337.40
- e1RM: 344.50
Paused front squat to box: 365x3, 405x3, 425x3, 455x3
- p1RM: 499.00
- e1RM: 512.00
Pinch block DL and hold: 48x12s,16s,11s (peak: first session at this weight, this time: 39s)
Days since:
///
- high bar: X
- bench: 0
- OHP: 2
///
- rows: 1
- pinch block: 0
- pronation: 6
- pull ups: 4
- sledgehammer deadlift: 4
- wrist wrench: 3
- biceps: 2
- grippers: 2
///
09/08
Bench w/ feet up: 285x3, 295x3, 295x3, 300x3
- p1RM: 339.20
- e1RM: 330.00
Wrist pronation, strap below wrist: 20x10, 30x10, 40x10,10,10,10, 30x20... still need to work these... parallel forearm and band split around the bump at the wrist seems like a good approach to pursue, pause at end range, and use higher reps (15-20) to emphasize rep quality
Tomorrow: squats, and maybe bench
Days since:
///
- high bar: X
- bench: 0
- OHP: 3
///
- rows: 2
- pinch block: 1
- pronation: 0
- pull ups: 5
- sledgehammer deadlift: 5
- wrist wrench: 4
- biceps: 3
- grippers: 3
///
09/09
Bench w/ feet up: 285x3, 295x3
- p1RM: 328.80
- e1RM: 324.50
Paused front squat to box: 365x3, 405x3, 460x3
- p1RM: 526.33
- e1RM: 506.00
Tomorrow: OHP, maybe FS, pull ups, sledge
Days since:
///
- high bar: X
- bench: 0
- OHP: 4
///
- rows: 3
- pinch block: 2
- pronation: 1
- pull ups: 6
- sledgehammer deadlift: 6
- wrist wrench: 5
- biceps: 4
- grippers: 4
///
Decided to bump OHP and front squats back a day.
09/10
Pull ups: 75x6,6,6
Sledgehammer deadlift: (2H1F)x3,3,3
Days since:
///
- high bar: X
- bench: 1
- OHP: 5
///
- rows: 4
- pinch block: 3
- pronation: 2
- pull ups: 0
- sledgehammer deadlift: 0
- wrist wrench: 6
- biceps: 5
- grippers: 5
///
#headachesessions
09/11
Overhead press with 3ct pause above head: 205x2,2
Paused front squat to box: 365x1, 405x1, 425x3, 455x3, 465x2
- p1RM: 528.03
- e1RM: 500.50
Wrist wrench deadlift and hold: 80x15s,15s,15s -- on to 85lbs
Tomorrow: bench, FS, biceps, grippers
Days since:
///
- high bar: X
- bench: 2
- OHP: 0
///
- rows: 5
- pinch block: 4
- pronation: 3
- pull ups: 1
- sledgehammer deadlift: 1
- wrist wrench: 0
- biceps: 6
- grippers: 6
///
Upper back pretty sore and fatigued today.
09/12
Bench w/ feet up: 285x3, 305x3, 315x3
- p1RM: 363.00
- e1RM: 346.50
Paused front squat to box: 365x1, 405x1, 425x3, 430x3
- p1RM: 489.50
- e1RM: 473.00
90deg biceps isometric hold: 57.5x8s,6s,6s
Grippers: (#2.5)x1
Gripper attempt + assisted close + hold: (parallel choked #3)x1,1,1
Not sure if I'll do front squats tomorrow or not. Interesting to feel out if I should push through the upper back fatigue or rest a bit, I'll see how it is tomorrow. Maybe the hip flexor's alright enough to try high bar to box to get a little break for my back.
Days since:
///
- high bar: X
- bench: 0
- OHP: 1
///
- rows: 6
- pinch block: 5
- pronation: 4
- pull ups: 2
- sledgehammer deadlift: 2
- wrist wrench: 1
- biceps: 0
- grippers: 0
///
Stiff upper back, stiff upper lip.
09/13
Bench w/ feet up: 285x3, 295x3
- p1RM/e1RM: 341.80/324.50
Paused front squat to box: 425x3, 435x3
- p1RM/e1RM: 514.50/478.50
Tomorrow probably just rows, quick break from bench/squats.
Days since:
///
- high bar: X
- bench: 0
- OHP: 2
///
- rows: 7
- pinch block: 6
- pronation: 5
- pull ups: 3
- sledgehammer deadlift: 3
- wrist wrench: 2
- biceps: 1
- grippers: 1
///
Ah, screw it, let's do a full session. I slept better than I expected.
I'm gonna try to reintroduce full front squats again, keeping it light and easier for now.
09/14
Bench w/ feet up: 285x3, 295x3, 300x3, 305x3
- p1RM/e1RM: 353.54/335.50
Front squat: 225x3, 275x3, 315x3, 135x10,10
- p1RM/e1RM: 465.00/347.00
High bar squat: 135x10
Seal row: 225x7,6,7
Front squats weren't good. Once I got 50%+ on the bar I got some pain in the hole.
Not 100% sure how I want to handle it. I can just go back to box squats and wait, or I can switch fully to easy full range squats and build up, or I can mix the two. If I mix, I can alternate days or I can just add some full range stuff at the end of my box sessions. I'll think about it and maybe feel it out tomorrow. To be honest, I don't think I really need much full squatting to completely recover (though it might speed things up), but I do miss heavy high bar and full range front squats. There's also some appeal to finishing like a 3 week block with the box squats, deloading, and moving on.
Days since:
///
- high bar: -2
- bench: 0
- OHP: 3
///
- rows: 0
- pinch block: 7
- pronation: 6
- pull ups: 4
- sledgehammer deadlift: 4
- wrist wrench: 3
- biceps: 2
- grippers: 2
///
09/15
Bench w/ feet up: 285x3, 305x3, 315x3
- p1RM/e1RM: 368.30/346.50
Paused front squat to box: 425x3
- p1RM/e1RM: 487.58/467.50
Ah man, my hips really don't feel good after the full ROM front squats yesterday. And my upper back is still dead. Danger, danger.
Days since:
///
- high bar: -1
- bench: 0
- OHP: 4
///
- rows: 1
- pinch block: 8
- pronation: 7
- pull ups: 5
- sledgehammer deadlift: 5
- wrist wrench: 4
- biceps: 3
- grippers: 3
///