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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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    09/09 Bench w/ feet up: 285x3, 295x3 - p1RM:...

    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
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    09/08 Bench w/ feet up: 285x3, 295x3, 295x3,...

    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...
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    First session autoregulated by bar speed. I think...

    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...
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    09/06 Paused front squat to box: 135x5, 225x3,...

    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.
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    I really want to squat today, and more often over...

    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...
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    High bar was not good. I'll phase those out until...

    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...
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    09/03 Beltless highbar: 225x10,10,10 Pull ups:...

    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....
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    09/02 Front squat: 185x10,10,10 I got my bar...

    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...
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    09/01 Bench w/ feet up: 250x10,10,12 Front...

    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....
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    08/31 Pinch DL and hold: 45.5x12s,15s,15s,16s...

    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...
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    08/30 Overhead press with 3ct pause above head:...

    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...
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