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02/11
Bench: 230x8, 265x6, 300x4, 320x4
Incline: 195x5, 230x4, 245x3, 260x3
Face pulls: 3 x (purple band)x15
Grippers: (CoC#2)x1, (CoC#2.5)x1, (CoC#2.5)x 0.5 (made it on left, missed on right), 2 x (CoC#2)x4, (CoC#2)x5
Days since:
Deadlifts - 3
Rows - 5
Front racks - 1
YTWs - 4
Grippers - 0
Doing Starr-style rehab to deal w/ a mild thigh strain. Tomorrow's more of same, and Thursday is bench with some kind of row and probably more squat volume after.
02/12
Cyclist squats: 2 x 45x25, 65x30, 2 x 95x25
Days since:
Deadlifts - 4
Rows - 6
Front racks - 2
YTWs - 5
Grippers - 1
02/13
Beltless high bar w/ heels up: 225x10, 3 x 135x20, 135x25
225 was a bit too much too soon.
Days since:
Deadlifts - 5
Rows - 7
Front racks - 3
YTWs - 6
Grippers - 2
02/14 - Lunch Break Rehab
Goblet squat w/ heels up: 4 x 25x30
02/14 - Main Workout
Bench: 230x6, 265x6, 2 x 285x6
Incline: 175x5, 185x5, 2 x 195x5
Supinated band pull aparts: 4 x (black band) x 15
Snatch grip row w/ 3ct-pause: 225x8, 235x8, 245x8
And a bunch of pigeon pose and sleeper stretching.
Days since:
Deadlifts - 6
Rows - 0
Front racks - 4
YTWs - 7
Grippers - 3
02/15 - Visiting family
Leg extensions: 5 x 225x10
Band assisted Nordic curls: 2 x BW x 8, BWx10
02/16
Leg extensions: 3 x 100x30
YTWs: 3 x BWx15-20
02/17 - Visiting Family
Leg extensions: 3 x 250x10
02/17 - Home
Beltless SLDL: 225x3, 315x3, 405x3, 455x3, 500x2, 405x8
Days since:
Deadlifts - 9
Rows - 3
Front racks - 7
YTWs - 1
Grippers - 6
02/18
Bench: 250x6, 285x6, 320x3, 335x2
Incline: 185x5, 215x4, 2 x 230x4
Front squat holds: 495x(24 seconds), 495x(26 seconds), 495x(30 seconds)
Pull ups: 3 x BWx10
Shoulder pain is flaring up on bench again... even with the higher volume of rear delt work. Need to figure this out, because any time I get some momentum lately, this is cutting it all out and resetting me. Biggest barrier to hitting my 405 goal this year.
On the flip side, all the sets were easy. 335x3 would've happened for sure, but I'm sticking to the program.
Days since:
Deadlifts - 10
Rows - 4
Pull ups - 0
Front racks - 0
YTWs - 2
Grippers - 7
The pain is dying down but I'm playing it cool. I'd rather be too timid than reinjure again.
02/19 - GoodLife Rehab Visit #1
Individual leg extensions: 50x15, 100x10, 2 x 150x15, 150x12
GHR: 3 x BWx15
Days since:
Deadlifts - 11
Rows - 5
Pull ups - 1
Front racks - 1
YTWs - 3
Grippers - 8
Tentatively reintroducing light squatting. As long as it's pain-free.
My loose plan is to bench tomorrow (shoulder health pending—I'll be switching to close grip to try to abate the issues some) and do some huge pulling on Friday if I feel okay. Then Saturday some more light leg work and Sunday some slightly heavier squatting. Something like that.
02/20
Banded leg extensions: a bunch of sets of 15 with the green band (both legs) and pink micro band (single leg)
Front squat: 275x3, 285x3, 295x3, 305x3, 315x3
Days since:
Deadlifts - 12
Rows - 6
Pull ups - 2
Front racks - 2
YTWs - 4
Grippers - 9
02/21
Bench: 265x4, 3 x 285x4
Incline: 175x5, 185x5, 2 x 195x5
YTWs: 3 x 5x(10-15)
Minor bench breakthrough: unracking aggravates the shoulders the most, and actually pressing is much better. If I exaggeratedly externally rotate (for sure) and push the scapulae down (not as sure), then I can unrack, pause, and bench normally with a lot less problems. I'll need to see if this is enough to save the routine though... things are pretty rough.
edit: eyes even with bolt (side), feet up and try to touch the bar, feet down and back, squeeze hands and externally rotate a ton, squeeze bar, breathe in, butt down, unrack
Days since:
Deadlifts - 13
Rows - 7
Pull ups - 3
Front racks - 3
YTWs - 0
Grippers - 9
Opted to push DL back a week. Still sore and wonky today. Ended up I was pretty weak today too, so good thing.
02/22
Beltless highbar: 405x3, 2 x 315x10
Dumbbell rows: 100x3, 2 x 170x5, 170x8
Banded leg extensions: 3 x (green band)x15
Squat to high-box rehab, sets of 20: 45 pain-free, 135 too much, 95 good, 105 good, 115 pretty good
Banded shoulder external rotations: 5 x (black band @ end of rack)x10
Very useful squat cue to rotate in: push knees straight downwards hard in the hole. Kept me from shifting back a bit.
For low bar, I'm still getting a twinge with the wide stance at heavier weights, so I'll slowly build up my tolerance and get some blood flow going with light high volume stuff.
Days since:
Deadlifts - 14
Rows - 0
Pull ups - 4
Front racks - 4
YTWs - 1
Grippers - 10
02/23
Front squat w/ 3-ct pause: 315x2, 345x2, 355x2, 365x2
Squat to high-box rehab, sets of 20: 45 good, 95 good, 115 good, 135 good, 155 pretty good, 155 good
Front squat form was on point today, they all felt great. I used the quads down cue from yesterday, I pushed my shoulders up into the bar while setting up, I've been working on my overhead mobility, and the front rack holds have definitely helped a lot.
Also, crept the weight up with low bar! I think the tear is like 95% of the way there, but there's some weird discomfort to iron out.
Days since:
Deadlifts - 15
Rows - 1
Pull ups - 5
Front racks - 5
YTWs - 2
Grippers - 11
Man I love squatting day after day. You get in such a good groove even if you're tired or sore. Definitely my ideal training.
02/24
Beltless highbar w/ 3-ct pause: 315x2, 365x2, 385x2, 405x2, 415x2, 425x1
Hyper: 3 x BWx20
Grippers: (CoC#2)x1, (CoC#2.5)x1, (CoC#2.5)x2, (CoC#2.5)x2, (CoC#2)x7
Days since:
Deadlifts - 16
Rows - 2
Pull ups - 6
Front racks - 6
YTWs - 3
Grippers - 0
Testing OHP and incline this week, since I failed my bench program due to injury. I'll work with these two lifts in the meantime. I have a physio appointment booked, but it's a ways away.
02/25
OHP: 135x1, 185x1, 205x1, 225x0, 225x0
Beltless high-box box squat with 3-ct pause: 315x3, 405x1, 465x8
OHP from pins above head: 185x2, 205x2, 215x2, 2 x 225x1, 225x0, 225x1
YTWs: 3 x 5x(10-15)
Great news! My low bar is back. That means I can rotate all my favourite squats again! This block, I'll do paused beltless HB/FS/high-box-LB, and TnG split squats/lunges. Frequency as high as possible, though I'm going to dip it slightly to do some heavy DLs this Friday.
Kept missing OHP above my head. It flies up from my shoulders and instantly drops when it's above my head. When I do push press I can get everything an inch from lockout and then I can't finish it. I need to learn to grind overhead better. Introduce: OHP from pins? Oddly enough I can really grind out singles at 225 from above my head... so I get it there quickly, and I can grind it out from there, but I can't put it together? Probably positioning and confidence and stuff. Haven't done OHPs for ages.
Days since:
Deadlifts - 17
Rows - 3
Pull ups - [injury issues]
Front racks - 7
YTWs - 0
Grippers - 1
02/26
Split squats: 3 x 255x8
Dumbbell row: 2 x 170x6, 170x8
Feeling strong today. Plan is to rest tomorrow, screw around with incline on Thursday, and do some (hopefully) heavy deadlifting on Friday. The pro of infrequent deadlifting is that I can definitely get stronger overall, the con is that I don't have much deadlift confidence near max weights... I know I've got a serious PR in me (high 600s) but I'm not super sure when (and how) I can most effectively realize a PR.
Days since:
Deadlifts - 18
Rows - 0
Pull ups - [injury issues]
Front racks - 8
YTWs - 1
Grippers - 2
02/27
Bench: 250x5, 285x5, 300x2, 320x3, 355x0
Incline: 185x5, 215x4, 230x4, 245x4
Not my strongest benching, 355 should've been a pretty comfortable single, and the 320x3 was a higher RPE than the 320x4 I did recently. But I was able to bench again, and that's good. I'm changing up my set up and form to avoid pain, so I probably need some time to adjust.
I tried some singles with 135 and 225 to feel out the form adjustments. I had some reps that felt good and a lot that didn't. Different ways of setting up. I think I'm most consistent doing this:
- grab the bar normally, [b]set the shoulders in with that certain comfy/stable feeling[/b], externally rotate, arch hard, butt down, press on the bar and [b]squeeze lats[/b], breathe, butt down, [b]externally rotate again[/b], unrack
There's a certain pressure on my upper back that I know feels right, and any set ups that lack it are no-go. Keeping that in mind.
Days since:
Deadlifts - 19
Rows - 1
Pull ups - [injury issues]
Front racks - 9
YTWs - 2
Grippers - 3
03/01
Deadlift: 495x1, 545x1, 585x1, 625x1, 660x0
This was a super important session. Since it was a PR attempt, I filmed it. Unfortunately, I missed. The bar got moving but I didn't get it near lockout. The really good news is that I noticed after that my form was way off. I guess the huge amount of time off pulling got me sloppy and complacent.
So I did what I always do with deadlift: I set up a moderate weight out of session and I worked on my form. Eventually I realized what I was doing wrong, and my updated form feels night and day.
Now I'm really excited. The fact that I got 660 moving with bad form means that I can clean it up and utilize my strengths better and crush it next time I try. I think 700 this year is still a realistic goal.
Instead of trying 660 again, though, I think I will go back to doing rep work. Probably AMRAP with 585 next time until I can start e1RMing around 700 and then creep up the intensity and drop the reps. I'm not as worried about 660 now as I am 700 later.
Days since:
Deadlifts - 0
Rows - 2
Pull ups - [injury issues]
Front racks - 10
YTWs - 3
Grippers - 4
As usual, deadlifting kills all my lower lifts for the next few days or more...
03/02
Beltless highbar w/ 3-ct pause: 315x3, 2 x 365x3, 375x3
Incline: 205x4, 4 x 225x4
Face pulls: 5 x (purple band)x15
Days since:
Deadlifts - 1
Rows - 3
Pull ups - [injury issues]
Front racks - 11
YTWs - 4
Grippers - 5
03/03
Front squat w/ 3-ct pause: 315x3, 345x3, 365x3, 405x2
Overhead press: 145x4, 3 x 175x4, 175x6
Days since:
Deadlifts - 2
Rows - 4
Pull ups - [injury issues]
Front racks - 12
YTWs - 5
Grippers - 6
03/04
Beltless high-box box squat with 3-ct pause: 465x10
Incline bench: 205x3, 3 x 225x4, 225x9
super set w/
Underhand band row w/ pause: (purple band)x(a bunch)
super set w/
Overhead band front raise: (purple band)x(a bunch)
I have a little bit of leeway with knee position on these, and I want to make a note to be more strict here at the expense of reps. Today was a bit sloppy because I still have lower back fatigue from deadlifting, but I also kinda knowingly let it happen. I want to pay more attention to this next time.
03/05
Beltless highbar w/ 3-ct pause: 315x3, 365x3, 385x3, 405x2
Overhead press: 4 x 175x4
Incline push ups: 3 x BWx20, 45x10, 90x10, 150x10, 3 x 190x10
Grippers: (CoC#2)x1, (CoC#2)x4, 2 x (CoC#2)x3
lol my AC joint started to bother me on OHP. My upper body is imploding.
Days since:
Deadlifts - 4
Rows - 6
Pull ups - [injury issues]
Front racks - 14
YTWs - 7
Grippers - 0
03/06
Front squat w/ 3-ct pause: 315x3, 345x3, 355x3, 365x3
Incline push ups: 3 x 200x10
Chest supported rows: 135x5, 225x5, 225x7, 225x6
Days since:
Deadlifts - 5
Rows - 0
Pull ups - [injury issues]
Front racks - 15
YTWs - 8
Grippers - 1
03/07
Beltless high-box box squat with 3-ct pause: 495x8
Front squat holds: 3 x 495x(30 seconds)
Incline push ups: 2 x 205x10, 205x13
Great session, even though my lower back is still fatigued. That's 6 days of pretty heavy squatting in a row right after heavy deadlifting. Not bad. I think this box squat variation trails my low bar, so if I can pull off low 600s here (as e1RM'd) then I can probably get a nice low bar PR in. No rush though.
Days since:
Deadlifts - 6
Rows - 1
Pull ups - [injury issues]
Front racks - 0
YTWs - 9
Grippers - 2
03/10
Beltless highbar w/ 3-ct pause: 315x3, 365x3, 385x3, 405x3
Bench press: 45x5, 135x5, 185x4
Slingshot bench w/ 3-ct pause: 185x3, 225x3, 275x1, 275x2, 275x3, 305x3, 325x3, 345x3, 365x1
Bench press: 225x5
Some ER/IR work
Days since:
Deadlifts - 9
Rows - 4
Pull ups - [injury issues]
Front racks - 3
RC work - 0
Grippers - 5
03/11
Front squat w/ 3-ct pause: 315x3, 345x3, 355x3, 365x3
Seal rows: 3 x 235x5
Cuban press: a bunch
Waiter carries: 3 x 50x(30 seconds)
Repeat same weight on seal rows, get stricter.
Days since:
Deadlifts - 10
Rows - 0
Pull ups - [injury issues]
Front racks - 4
RC work - 1
Grippers - 6
03/12
Assisted handstand hold: 3 x (body weight)x(30 seconds)
Beltless high-box box squat with 3-ct pause: 525x5
Incline push ups: 210x10, 210x8, 210x10
Straight arm push-downs: 5 x (green band)x20
Days since:
Deadlifts - 11
Rows - 1
Pull ups - [injury issues]
Front racks - 5
RC work - 0
Grippers - 7
03/13
Beltless highbar w/ 3-ct pause: 315x3, 365x3, 385x3, 405x5
Reverse shrugs: 3 x (green + purple band)x20
Sword unsheathes: 3 x (black band)x12
Push backs: 3 x (black band)x10
Days since:
Deadlifts - 12
Rows - 2
Pull ups - [injury issues]
Front racks - 6
RC work - 0
Grippers - 8
03/14
Front squat w/ 3-ct pause: 315x3, 345x3, 355x3, 365x3
Shoulder warm up: reverse shrug, sword unsheathes, prone straight arm pushbacks, foam roller upward rotations, sleeper stretch, broom subscap stretch
Slingshot bench w/ 3-ct pause: 135x3, 225x3, 275x3, 315x2, 345x3
Bench: 225x15
Band front raises: a bunch
Face pulls: a bunch
Grippers: (CoC#2)x1, (CoC#2.5)x1, 3 x (CoC#2)x3
Days since:
Deadlifts - 13
Rows - 3
Pull ups - [injury issues]
Front racks - 7
RC work - 0
Grippers - 0
I'm already noticeably stronger than when I made my 600 single!
03/15
Beltless high-box box squat with 3-ct pause: 525x6
And some shoulder stuff:
Assisted handstand hold: 3 x (body weight)x(30 seconds)
Reverse shrugs: 3 x (green + purple band)x15
Sword unsheathes: 3 x (black band)x10
Push backs: 3 x (BW)x(20 counts)
Wall supported IR: 3 x (5lbs)x15
Days since:
Deadlifts - 14
Rows - 4
Pull ups - [injury issues]
Front racks - 8
RC work - 0
Grippers - 1
I tore my hamstring while warming up deadlifts yesterday.
I might hold back on front rack holds and some of the other usual stuff. I can't hip hinge at all (so rows might be out). I can actually box squat and bridge lightly, so I'm already starting Bill Starr style rehab.
I am down but not out. Just as determined as ever to hit my goals this year.
03/17
Highbar box squat: 5 x 45x30
Glute bridges: bunch of sets of BWx30
03/18
Highbar box squat: 3 x 45x30, 3 x 95x30
Glute bridges: bunch of sets of BWx30
Slingshot bench w/ 3-ct pause: 135x3, 225x3, 275x3, 315x1, 345x1, 365x1
Bench: 275x5
Facepulls: 3 x (purple band)x15
Days since:
Deadlifts - [injury issues]
Rows - [injury issues]
Pull ups - [injury issues]
Front racks - [injury issues]
RC work - 0
Grippers - 3
03/18
Highbar box squat: 45x30, 95x25, 5 x 115x25
Shoulder rehab
Days since:
Deadlifts - [injury issues]
Rows - [injury issues]
Pull ups - [injury issues]
Front racks - [injury issues]
RC work - 0
Grippers - 4
03/19
Box squat: 45x30, 95x20, 115x20, 3 x 135x20
Shoulder warm up
Bench: 185x5, 3 x 225x5
Days since:
Deadlifts - [injury issues]
Rows - [injury issues]
Pull ups - [injury issues]
Front racks - [injury issues]
RC work - 0
Grippers - 5