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    Took a quick break because all my aches and pains...

    Took a quick break because all my aches and pains were ramping up and I started feeling pretty discouraged. Couple days is about as long as I can stand before hitting the barbell again though.
    ...
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    10/22 90deg biceps isometric hold:...

    10/22
    90deg biceps isometric hold: 57.5x10s,9s,8s (peak time: 36s, this time: 37s)
    1-arm cable flyes: 55x10, 65x10,10
    Some hip work, mostly tempo goblet squats with 45lbs

    I'll do seal rows...
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    10/21 Overhead press: 185x3, 205x3, 220x1,1 -...

    10/21
    Overhead press: 185x3, 205x3, 220x1,1
    - p1RM/e1RM: 248.35/225.50
    Some IR work
    Paused front squat to box: 405x1, 435x3
    - p1RM/e1RM: 497.58/478.50
    Some shoulder work

    Felt weak today,...
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    10/19 Pull ups: 50x10,12,12 + some body weight...

    10/19
    Pull ups: 50x10,12,12 + some body weight chin ups for the stretch
    1-arm cable flyes: 10x10, 25x10, 45x,5,10,10, 55x10,10

    These cable flyes feel awesome on the chest, but the janky set up...
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    10/18 Slingshot bench: 325x10 Beltless highbar...

    10/18
    Slingshot bench: 325x10
    Beltless highbar squat to box: 435x10 + a bunch of tempo singles after

    edit: drop the x10s and experiment with the bait+adapt cycles (worked on warm up, 435 iffy...
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    10/16 Paused front squat to box: 500x2 -...

    10/16
    Paused front squat to box: 500x2
    - p1RM/e1RM: 548.03/533.33
    Standing triceps extensions w/ globe grips: 135x10,10,10
    Band fly: (double wrapped black band)x15, (double wrapped black band +...
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    10/15 Seal row: 230x7,7,8 Band pull down and...

    10/15
    Seal row: 230x7,7,8
    Band pull down and apart: (black band)x15,20,20
    Lu raises:10x8,8,8
    Band overhead raise: (purple band)x8,8,8
    Grippers: #2.5x10,8,8
    Prone cable IR: 5x20,20,20
    ...
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    10/14 OHP: 185x3, 205x3, 215x2,2 - p1RM/e1RM:...

    10/14
    OHP: 185x3, 205x3, 215x2,2
    - p1RM/e1RM: 239.39/229.33
    Beltless highbar squat to box: 225x6,10,10, 315x1, 405x1, 425x10
    Wrist wrench DL and hold: 85x5s,5s,5s (peak time: 36s, this time:...
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    10/12 Slingshot bench: 315x10 -- eh, probably...

    10/12
    Slingshot bench: 315x10 -- eh, probably better not to bench just yet, shoulder started to feel a bit spicy as the set went on, but I think I can do another set in about a week and I'll keep...
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    10/10: Pinch block DL and hold: 50.5x7s,8s,9s...

    10/10:
    Pinch block DL and hold: 50.5x7s,8s,9s (peak: 27s, this time: 24s)
    Elbow supported wrist pronation, strap above wrist: 30x15, 32.5x15,15 note: angle forearm in, more ROM
    Band pull down and...
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    10/09 OHP: 185x3, 205x3, 210x3 - p1RM/e1RM:...

    10/09
    OHP: 185x3, 205x3, 210x3
    - p1RM/e1RM: 242.52/231.00
    Beltless highbar to box: 405x10





    Days since:
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    10/07 Seal row: 230x6,6,6 Band pull down and...

    10/07
    Seal row: 230x6,6,6
    Band pull down and apart: (black band)x15,15,15
    Lu raises:10x10,10,10
    Band overhead raise: (purple band)x8,8,8
    Hip airplane rotations: a bunch

    Great stretch: just...
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    10/06 Prone cable IR: 7.5x20 Paused front squat...

    10/06
    Prone cable IR: 7.5x20
    Paused front squat to box: 435x2, 455x2, 465x3
    Standing triceps extensions w/ globe grips: 95x5, 115x5, 135x8,8,10
    Band fly: (black band)x15,15,15 -- double wrapped,...
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    10/05 Prone cable IR: 7.5x20,20,20 90deg biceps...

    10/05
    Prone cable IR: 7.5x20,20,20
    90deg biceps isometric hold: 57.5x15s,12s,11s (peak time: 36s, this time: 38s)
    Grippers: (#2.5)x6, (parallel choked #3)x1 -- closed the #3 four or five times LH...
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    10/04 Overhead press: 185x3, 195x3, 205x4 Band...

    10/04
    Overhead press: 185x3, 195x3, 205x4
    Band pull down and apart: (black band)x15,15,15
    Band overhead raise: (purple band)x10,10,10
    Lu raises: 10x10,8,10
    Hip airplane rotations: a bunch
    Band...
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    10/03 Prone cable IR: 7.5x20,20,20 Bench:...

    10/03
    Prone cable IR: 7.5x20,20,20
    Bench: 225x3,3 -- had some pain around the pec-delt tie-in so I called it during warm up, tried 225 again to see if it felt better but it didn't
    Paused front...
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    10/02 Prone cable IR: 7.5x20,20,20 Pinch block...

    10/02
    Prone cable IR: 7.5x20,20,20
    Pinch block DL and hold: 50.5x7s,8s,12s (peak: first session at this weight, this time: 27s)
    Elbow supported wrist pronation, strap below wrist: 30x15,15,15
    ...
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    10/01 OHP: 185x3, 185x3, 205x3, 205x1, 225x1,1...

    10/01
    OHP: 185x3, 185x3, 205x3, 205x1, 225x1,1 -- annoying, I was trying to establish a velocity profile but my bar speed tracker bugged out, I think battery, but that's why I repeated weights......
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    09/30 Belt squat: 310x5,8,10 Seal row:...

    09/30
    Belt squat: 310x5,8,10
    Seal row: 225x8,8,8

    These belt squats are so awful. Such a pain to set up and so painful to do. But it's some of the only good progress I can get lol.
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    09/29 bench: 275x4, 285x4, 290x7 - p1RM/e1RM:...

    09/29
    bench: 275x4, 285x4, 290x7
    - p1RM/e1RM: 356.97/357.67
    Paused front squat to box: 405x1, 425x3, 435x3, 440x3
    - p1RM/e1RM: 531.69/484.00
    Cable external rotation hold:...
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