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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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    09/28 90deg biceps isometric hold:...

    09/28
    90deg biceps isometric hold: 57.5x15s,10s,11s (peak time: 34s, this time: 36s)
    Grippers: (#2.5)x5,6,1+hold

    Tomorrow I'll try bench, front squat to box, and cable ER
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    09/27 Cable external rotation: 45x10,10,10,...

    09/27
    Cable external rotation: 45x10,10,10, 25x20, 30x20, 35x20,20, 25x20
    Cable external rotation hold: 25x30s, 35x30s, 45x30s, 55x30s, 65x30s,30s,30s
    Wrist wrench DL and hold: 85x15s,12s,9s (peak...
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    09/26 Bench: 275x5, 280x5, 290x5 - p1RM/e1RM:...

    09/26
    Bench: 275x5, 280x5, 290x5
    - p1RM/e1RM: 350.64/338.33
    Beltless highbar: 135x1, 185x1, 205x1,1,1, 225x1,1,1, 275x1,1, 315x1,3

    Squats are iffy. My hip flexor is much better but my...
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    I tried the new belt squat set up yesterday and...

    I tried the new belt squat set up yesterday and it went so badly I cancelled my session. Ho boy. Anyway, onwards.

    09/25
    Belt squat: 270x10,10, 290x10
    Pull ups: 45x12,10,10
    Sledgehammer...
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    09/23 Paused OHP: 225x1 Paused front squat to...

    09/23
    Paused OHP: 225x1
    Paused front squat to box: 405x1, 435x1, 465x1, 475x1, 490x1
    Pinch block DL and hold: 48x15s,15s,15s (peak time: 39s, this time: 45s)
    Elbow supported wrist pronation,...
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    Brainstormed a plan for squats a bit tonight. ...

    Brainstormed a plan for squats a bit tonight.

    Tomorrow I'll do paused OHP singles, see if I can still front squat to box reasonably heavy without problems, and do pinch/pronation.

    In the...
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    09/22 Paused front squat: 225x3,3, 275x1,1,...

    09/22
    Paused front squat: 225x3,3, 275x1,1, 315x1
    Front squat: 315x1, 335x1,1
    Paused front squat to box: 335x3, 365x1

    Eh, still not ready for full ROM front squats... tried a few variations and...
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    09/21 Bench: 295x2, 310x2, 320x2 - p1RM/e1RM:...

    09/21
    Bench: 295x2, 310x2, 320x2
    - p1RM/e1RM: 357.53/341.33
    Band pull down and apart: (black band)x15,15,15
    Seal row: 225x6,6,6

    I'll take bench off tomorrow and OHP on Wednesday. I might try...
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    09/20 Bench: 295x2, 320x2, 330x2, 340x2 -...

    09/20
    Bench: 295x2, 320x2, 330x2, 340x2
    - p1RM/e1RM: 367.97/362.67
    Upright belt squat: 270x8,8,8
    Band pull down and apart: (black band)x15,15,15
    90deg biceps isometric hold: 57.5x12s,12s,10s...
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    09/19 Bench: 275x2, 295x2, 315x2, 330x2 -...

    09/19
    Bench: 275x2, 295x2, 315x2, 330x2
    - p1RM/e1RM: 364.82/352.00
    Tempo beltless highbar: 135x5,5,5,5,5, 225x5,5,5,5,5
    Wrist wrench deadlift: 85x8s,8s,8s (peak: first session at this weight,...
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    Going to try flat bench again, think the hip...

    Going to try flat bench again, think the hip flexor will be fine. I can't use my bar speed plan because I need to establish speed at a few weights, so I'll do 275/295/305/315 today.

    Still giving...
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    Damn, I forgot to post my workout and lost the...

    Damn, I forgot to post my workout and lost the write up/thoughts. Here's what I remember:

    09/17
    Paused OHP: 210x2,1,2
    Pull ups: 75x7,7,7
    Sledgehammer deadlift: (2H+1F)x3,3,3
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    I'll do belt squats to let my upper back recover,...

    I'll do belt squats to let my upper back recover, pushing through isn't working like it does for tired legs. I'm doing them as upright as possible to reinforce good front squat positioning, biasing...
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    09/15 Bench w/ feet up: 285x3, 305x3, 315x3 -...

    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...
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    Ah, screw it, let's do a full session. I slept...

    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,...
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    Stiff upper back, stiff upper lip. 09/13...

    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...
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    Upper back pretty sore and fatigued today. ...

    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
    -...
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    #headachesessions 09/11 Overhead press with...

    #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...
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    Decided to bump OHP and front squats back a day....

    Decided to bump OHP and front squats back a day.

    09/10
    Pull ups: 75x6,6,6
    Sledgehammer deadlift: (2H1F)x3,3,3
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