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    05/14 Hypers: BW for 3x30 Reverse clamshells:...

    05/14
    Hypers: BW for 3x30
    Reverse clamshells: 3x(30s hold + 40 reps)

    Plan: Saturday is off, Sunday is light DL + rows, Monday is bench/OHP, Tuesday is hypers+sledge, Wednesday off, Thursday...
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    05/13 Bench: 225x10, 265x8, 285x6, 300x4 OHP:...

    05/13
    Bench: 225x10, 265x8, 285x6, 300x4
    OHP: 150x5, 175 for 3x5


    Damn, my presses felt weak as hell today. Got through it though.
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    05/12 Deadlift: 600 for 4x4 Reverse clamshells:...

    05/12
    Deadlift: 600 for 4x4
    Reverse clamshells: 3x(30s hold + 40 reps)
    Chin ups: 50x7,7,6
    Sledgehammer deadlift + hold: (15cm)x15s,15s,14s

    Let's go!! I honestly wasn't sure I'd make it, my...
  • Thread: 2

    by CharlesSwann
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    Good luck! Love the high bar squats. Do you do...

    Good luck! Love the high bar squats. Do you do high and low bar or just one?
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    05/09 Chin ups: 50 for 3x7 Hypers: BW for 3x20...

    05/09
    Chin ups: 50 for 3x7
    Hypers: BW for 3x20
    Reverse clamshells: 3x(30s hold + 30 reps)



    Haha thank you! It's been quite a journey. Fun benching my squat max from back then and all that,...
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    Cutting the easy deadlift day a bit. My low back...

    Cutting the easy deadlift day a bit. My low back is exhausted and I'd like to try to survive the peaking phase. Next deadlift day should be a go at 600 for 4x4 on the 11th or 12th.

    Also since I...
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    05/05 Hypers: BW for 3x20 EZ bar seal rows: 230...

    05/05
    Hypers: BW for 3x20
    EZ bar seal rows: 230 for 3x7
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    05/03 Deadlift: 565 for 5x5 05/04 Bench: 315...

    05/03
    Deadlift: 565 for 5x5

    05/04
    Bench: 315 for 5x5 and 1x4
    Hip circle external rotation (6 tiles apart): 3x30s -- note: drop this exercise

    Tough. My low back was cramping by the end of...
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    05/01 Hypers: BW for 3x30 Sledgehammer deadlift...

    05/01
    Hypers: BW for 3x30
    Sledgehammer deadlift + hold: (15cm)x15s,13s,12s
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    04/30 OHP: 200 for 6x2 EZ bar seal rows: 230...

    04/30
    OHP: 200 for 6x2
    EZ bar seal rows: 230 for 3x6
    Reverse clamshells: 3x(30s hold + 40 reps)
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    04/29 Deadlift: 535 for 6x2 Hip circle external...

    04/29
    Deadlift: 535 for 6x2
    Hip circle external rotation (6 tiles apart): 3x30s

    Thinking out loud...
    Tomorrow: OHP and rows
    Saturday: Hypers and Sledge DL + hip rehab
    Sunday: rest
    Monday:...
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    04/28 Bench: 315 for 6x4 Note to self: I...

    04/28
    Bench: 315 for 6x4

    Note to self: I gotta focus on shoulders and glutes for bench, I slack on tightness a bit too easily.
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    04/27 Hypers: BW for 5x30 Reverse clamshells:...

    04/27
    Hypers: BW for 5x30
    Reverse clamshells: 3x(30s hold + 30 reps)

    Warmed up grippers (up to a #2.5 single) but looks like it flares up my forearm pain.
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    04/26 Overhead press: 200 for 6x2 Chin ups:...

    04/26
    Overhead press: 200 for 6x2
    Chin ups: 45x8,8,8



    Thank you! I think I've needed a bit of a win lately, you know? Glad to feel like something is progressing with all these injuries and...
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    04/25 Deadlift: 535x6,6,6,6,6,6 Sledgehammer...

    04/25
    Deadlift: 535x6,6,6,6,6,6
    Sledgehammer deadlift + hold: (15cm)x15s,14s,10s
    Reverse clamshells: 3x(30s hold + 30 reps)

    I did it! The rest of the program is technically "harder" but the...
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    Getting emotionally prepped for the 6x6 on...

    Getting emotionally prepped for the 6x6 on Sunday. If I feel strong and recovered it should be okay, though definitely not easy. The 6x5 started pretty easy, but I was gassing hard by the end, so the...
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    04/22 EZ bar seal rows: 230x6,7,7

    04/22
    EZ bar seal rows: 230x6,7,7
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    04/21 Bench: 315x3,3,3,3,3,3 Deadlift:...

    04/21
    Bench: 315x3,3,3,3,3,3
    Deadlift: 535x2,2,2,2,2,2
    Reverse clamshells: 1x(30s hold + 30 reps)

    Should do rows tomorrow, maybe some grip.

    I hurt my forearm doing a grip thing a while back,...
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    04/19 OHP: 200x2,2,2,2,2,2 Hypers:...

    04/19
    OHP: 200x2,2,2,2,2,2
    Hypers: BWx30,30,30,30
    Reverse clamshells: 3x(30s hold + 30 reps)



    That's great! Grip stuff is so innocently fun compared to the powerlifting type stuff for me, I...
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    04/18 Bending: (IM red nail w/ single leather...

    04/18
    Bending: (IM red nail w/ single leather wraps)x1, (5/16" grade 8 bolt)x0
    Chin ups: 45x6,6,7

    Just felt like bending a bit today. Got the 7x5/16" cold rolled steel pretty easily. Tried a...
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