In Search of Strength

[CharlesSwann]

Hips are still bad. Have to work around this for a while. No more normal squats for a bit.

04/26
Bench: 4 x 285x5, 285x7
Dumbbell preacher curl: 40x2, 2 x 40x3 -- lol adding 5lbs makes such a huge difference here... from 24 reps down to 8
GM on bench: 3 x 45x12





Days since:
Deadlifts - 12
Rows - 4
Pull ups - 2
Front racks - 8
RC work - 0
Grippers - 8
Curls - 0
Band suspended push ups - 8
Triceps extensions - 3

[CharlesSwann]

Hips still hurt a lot, but slightly better now.

04/28
Deadlift: 605x2, 2 x 225x20
Neutral-grip pull downs: 3 x 210x8
WSBB hip & quad developer: 135x5, 135x10 (felt my hip)



04/29
Hip rehab circuit
Dumbbell preacher curl: 40x4, 40x3, 40x2
Triceps extensions: 3 x 115x10





Days since:
Deadlifts - 1
Rows - 7
Pull ups - 5
Front racks - 11
RC work - 3
Grippers - 11
Curls - 0
Band suspended push ups - 11
Triceps extensions - 0

[CharlesSwann]

05/01
Kneeling squat: 3 x 495x10

05/04
Shoulder warm up
Bench: 4 x 290x5, 290x7
Beltless RDL: 405x5, 425x5, 445x5
Circuit: psoas marching, Copenhagen planks, side plank clamshells
Stretch circuit: quad stretch, couch stretch, hamstring on wall stretch, 90-90 IR stretch

I tried a bunch of squat variations like squatting to and from pins and partial ROM but I couldn't find anything decent and got pretty frustrated. Nordic curls, RDLs, and kneeling squats do work (bad ROM on the kneeling squats though)... I'll regroup mentally and see what I can do. I'd love to find some useful quad exercise that doesn't use the hips or machines I don't have.

I am slipping on my other lifts because I'm really demotivated, but I'll try and get those going too.





Days since:
Deadlifts - 6
Rows - 12
Pull ups - 7
Front racks - 16
RC work - 8
Grippers - 16
Curls - 5
Band suspended push ups - 16
Triceps extensions - 5

[CharlesSwann]

05/06
Front rack holds: 3 x 545x(30 seconds)
Pull ups: 50x9, 2 x 50x8
Triceps extensions: 3 x 120x10
Dumbbell preacher curl: 40x3, 40x1, 40x2 -- the pull ups killed me here, but as long as I'm getting something in...
Single leg wall squat eccentric: 3 x BWx8
Psoas marching: 3 x (micro blue band)x10





Days since:
Deadlifts - 8
Rows - 14
Pull ups - 0
Front racks - 0
RC work - 2
Grippers - 18
Curls - 0
Band suspended push ups - 18
Triceps extensions - 0

[CharlesSwann]

05/07
Suitcase hold: 3 x 170x(30 seconds)
Single leg wall squat eccentric: BWx5, 2 x BWx8





Days since:
Deadlifts - 9
Rows - 15
Pull ups - 1
Front racks - 1
RC work - 3
Grippers - 19
Curls - 1
Triceps extensions - 1

[CharlesSwann]

05/08
Nordic curl: 2 x (green band at end)x8, (purple band, 3 fists clear)x8
Seal row: 3 x 235x5
Triceps extensions: 3 x 125x8
Dumbbell preacher curl: 40x4, 40x2, 40x3





Days since:
Deadlifts - 10
Rows - 0
Pull ups - 2
Front racks - 2
RC work - 0
Grippers - 20
Curls - 0
Triceps extensions - 0

[CharlesSwann]

05/09
Grippers: (CoC#2)x1, 2 x (CoC#2.5)x1, 2 x (CoC#2)x5, (CoC#2)x4
Psoas marching: 3 x (micro orange band)x8





Days since:
Deadlifts - 11
Rows - 1
Pull ups - 3
Front racks - 3
RC work - 1
Grippers - 0
Curls - 1
Triceps extensions - 1

[CharlesSwann]

05/11
Bench: 4 x 295x5, 295x6
Deadlift: 495x1, 545x1, 605x3, 2 x 225x20
Neutral-grip pull downs: 3 x 225x8





Days since:
Deadlifts - 0
Rows - 3
Pull ups - 0
Front racks - 5
RC work - 3
Grippers - 2
Curls - 3
Triceps extensions - 3

[CharlesSwann]

Going to try squatting again. Hopefully it's not too soon. Not doing my full working weight for at least the first week even if it feels alright.

05/12
Beltless highbar w/ 3-ct pause: 315x3, 365x3
Air squat: 3 x BWx20

Felt okay but not perfect. Oddly enough my hip doesn't really hurt squatting, but sometimes when I shift while locked out, or unrack, I feel it. Have to be careful and deliberate if I'm going to make it work. My right knee feels a bit tight but nothing serious (yet). I didn't feel like my sides were even but that's not surprising and I'm not too worried about it.





Days since:
Deadlifts - 1
Rows - 4
Pull ups - 1
Front racks - 6
RC work - 4
Grippers - 3
Curls - 4
Triceps extensions - 4

[CharlesSwann]

The Sunday squats were too soon. Felt fine at the time, but my hip hurts something awful now.

05/14
Nordic curl: 3 x (purple band, 3 fists clear)x5
Front rack holds: 3 x 555x(30 seconds)



05/15
Seal row: 3 x 235x5
Triceps extensions: 3 x 125x9
Dumbbell preacher curl: 2 x 40x4, 40x3
Ghetto leg extension: 55x20, 80x30, 125x15, 125x20, 80x20, 100x20, 2 x 120x20 -- weight is pretty much irrelevant here since balance is so important... ended up with 45+10+10+45.
Psoas marching: 3 x (micro black band)x10





Days since:
Deadlifts - 4
Rows - 0
Pull ups - 4
Front racks - 0
RC work - 0
Grippers - 6
Curls - 0
Triceps extensions - 0

[CharlesSwann]

05/16
Beltless RDL: 3 x 455x5
Wall squat: 45x(30 counts), 90x(30 seconds), 2 x 155x(30 seconds)





Days since:
Deadlifts - 5
Rows - 1
Pull ups - 5
Front racks - 1
RC work - 1
Grippers - 7
Curls - 1
Triceps extensions - 1

[CharlesSwann]

05/19
Bench: 5 x 300x5
Squat to 4th pin: 3 x 225x10
Wall squat holds: 3 x BWx(30 seconds)
Pull ups: 50x10, 2 x 50x9
Grippers: (CoC#2)x1, (#2.5)x1, (#2.5)x2, (#2.5)x1, (#2)x4, (#2)x5, (#2)x6





Days since:
Deadlifts - 8
Rows - 4
Pull ups - 0
Front racks - 4
RC work - 0
Grippers - 0
Curls - 4
Triceps extensions - 4

[CharlesSwann]

05/21
Beltless RDL: 405x3, 500x4
Triceps extensions: 3 x 125x10
Dumbbell preacher curl: 2 x 40x4, 40x6





Days since:
Deadlifts - 10
Rows - 6
Pull ups - 2
Front racks - 6
Grippers - 2
Curls - 0
Triceps extensions - 0

[CharlesSwann]

05/22
Lunge w/ front foot on bench: 45x5, 95x5, 95x5 (too heavy, no pain but felt off), 45x5, 65x5, 65x6, 65x10, 2 x 85x10, 95x7 (still too heavy, no pain but felt off)
Front rack hold: 2 x 555x(30 seconds), 585x(30 seconds)
Lunge w/ front foot on rack: 135x10, 2 x 225x5
Psoas marching: 3 x (black micro band)x8





Days since:
Deadlifts - 11
Rows - 7
Pull ups - 3
Front racks - 0
Grippers - 3
Curls - 1
Triceps extensions - 1

[CharlesSwann]

05/23
Nordic curl: (purple band, 3 fists clear)x8, 2 x (purple band, 3 fists clear)x5
Triceps extensions: 3 x 135x8
Dumbbell row: 3 x 225x5
Wall squats: 10 x BWx(30 seconds)

I thought I did 8 reps on the Nords last time and wondered why the last few were so difficulty and cheaty this time. Hah. Adjusted back down. My approach for these is to fix it at a certain band assistance until the reps are clean, then reduce assistance and repeat. Awkward progression but what can you do.





Days since:
Deadlifts - 12
Rows - 0
Pull ups - 4
Front racks - 1
Grippers - 4
Curls - 2
Triceps extensions - 0

[CharlesSwann]

05/25
Bench: 4 x 330x1, 330x2

lol, I was planning for more on the last set but I tore something in my chest in the hole on the second and racked it.





Days since:
Deadlifts - 14
Rows - 2
Pull ups - 6
Front racks - 3
Grippers - 6
Curls - 4
Triceps extensions - 2

[CharlesSwann]

05/26
Deadlift: 615x3
Leg press: 2 x 540x12, 540x15
Pull downs: 3 x 225x8

05/27
Bench: 45x20, 45x40, 3 x 45x50

Might edit with gripper work tonight, but it might bother my chest.





Days since:
Deadlifts - 1
Rows - 4
Pull ups - 1
Front racks - 5
Grippers - 8
Curls - 6
Triceps extensions - 4

[CharlesSwann]

05/28
Triceps extensions: 135x6 -- not terrible, but a bit too soon still... called the set early and stopped
Bench: 45x30, 5 x 45x50
Dumbbell preacher curls: 2 x 40x8, 40x6
Grippers: (CoC#2)x1, 2 x (#2.5)x1, (CoC#2)x5 -- I do feel my chest during these a bit (mostly while setting) but I don't think it's enough to be a problem

Small hip circuit that felt great: hollow body hip stretch, internal rotation with pivoting knees forward/back, squat knees in and out, and squat knees forward.

Tomorrow I plan to do Nordic curls and front rack holds. Loosely I'm hoping to see if I can figure out any safe lats work.





Days since:
Deadlifts - 2
Rows - 5
Pull ups - 2
Front racks - 6
Grippers - 0
Curls - 0
Triceps extensions - 0

[CharlesSwann]

05/30
Nordic curl: 2 x (purple band, 3 fists clear)x5, (purple band, 2 fists clear)x5
Front rack holds: 585x(30 seconds) + a bunch of failed sets... was blacking out every single time and had to call the lift early
Bent over rows: 225x5, 3 x 315x5
Bench: 4 x 55x40
Weighted partial lunges (pins at bench height): BWx10, 3 x 100x10, 2 x 150x10





Days since:
Deadlifts - 4
Rows - 0
Pull ups - 4
Front racks - 0
Grippers - 2
Curls - 2
Triceps extensions - 2

[CharlesSwann]

Yesterday I arm wrestled the great Devon Larratt. What a treat! He is mind bogglingly strong.

Today's session was bad. I went in hoping to double 320kg from 3.5" blocks but it wasn't happening today. I got it a couple inches off the ground but I couldn't really do anything with it. I wanted to skip today's session earlier, but I took a nap and headed out anyway. Should've known not to expect too much today, but I'm still trying not to get too down about it. I really should be able to do more even on a bad day though. Bleh. Even after all these years training, I never really learned to brush off the bad days without hearing "maybe I'm a lot weaker than I think" in the back of my mind.

One day at a time! I'll get to do some good stuff soon. My overall trend is positive.

I really, really miss squatting though. Hip is getting a tiny bit better each week, but damn this takes forever. I'm not pulling 700lbs this year unless I can get some good squatting going. I will though. Just have to be patient for now. We're only halfway through the year and I'm happy with some of the DL PRs happening recently.

06/02
3.5" block pulls: 270kgx1, 300kgx1, 320kgx0, 3 x 300kgx1
Pull ups: BWx15, 2 x BWx8
Bench: 4 x 65x30, 65x40





Days since:
Deadlifts - 0
Rows - 3
Pull ups - 0
Front racks - 3
Grippers - 5
Curls - 5
Triceps extensions - 5

[CharlesSwann]

Bench rehab going okay I think. Wish I could say the same for my hip.

06/03
Bench: 2 x 105x20, 105x35





Days since:
Deadlifts - 1
Rows - 4
Pull ups - 1
Front racks - 4
Grippers - 6
Curls - 6
Triceps extensions - 6

[CharlesSwann]

I miss squats. I'm doing stuff like glute med work and wall squats pretty regularly but not worth logging.

06/04
Dumbbell preacher curl: 3 x 40x8
Bench: 2 x 135x18, 135x30





Days since:
Deadlifts - 2
Rows - 5
Pull ups - 2
Front racks - 5
Grippers - wrist pain
Curls - 0
Triceps extensions - wrist pain

[CharlesSwann]

Trying out some light squatting. Feels decent but not amazing but we'll see what the pain is like the next day.

06/05
Beltless highbar: 6 x 135x10
Bench: 2 x 165x15, 165x25





Days since:
Deadlifts - 3
Rows - 6
Pull ups - 3
Front racks - 6
Grippers - wrist pain
Curls - 1
Triceps extensions - wrist pain

[CharlesSwann]

06/06
Nordic curl: 2 x (purple band, 2 fists clear)x4, (purple band, 2 fists clear)x6
Front rack hold: 585x(30 seconds) + 2 more black out sets
Bench: 2 x 195x12, 195x20

Not sure what's happening with my front rack, can't stay conscious for the last two weeks. That usually happens really rarely.

Update on the squats: I'm well enough off that I'll try some light squats again tomorrow. It feels like my original pain is gone but my IT band is sensitive now (almost like it's snapping over the greater trochanter), and as the reps got higher yesterday I started feeling some lateral pressure. Today the original pain is still gone but I feel some IT-area sensitivity. I'm stretching and doing some tissue work (and that's actually part of the sensitivity) but I think/hope it'll be healthy and good to squat in a controlled way if I can get away with it. We'll see. To be honest, I'm getting a little bit impatient too. If at any point I wake up and feel like I ****ed up, I will dial back, of course. But so far it's alright...





Days since:
Deadlifts - 4
Rows - 7
Pull ups - 4
Front racks - 0
Grippers - wrist pain
Curls - 2
Triceps extensions - wrist pain

[CharlesSwann]

06/07
Bench: 2 x 225x8, 225x19 -- Ouch. 19. Arms too wobbly to try for one more.
Beltless highbar: 135x10, 2 x 145x10, 155x10, 155x20

Some squat warm up/pain avoidance notes:
- glutes work, definitely good: banded hip extension, single leg glute bridges
- glutes work, could be good or bad: glute med side plank clam shells, hip airplanes
- rolling, probably good: lacrosse ball around the TFL area, just find the two or three bad spots and hold 'til pain dies down
- rolling, could be good or bad: more around the IT/trochanter with either roller or ball
- stretching, probably good: knees in IR, squat ER/IR, squat knees forward knee drops, lying quad/psoas stretch, hollow hold psoas stretch
- stretching, maybe good: pigeon pose
- stretching, could be good or bad: this one pretty extreme IR bed stretch

edit: another good stretch - lie on back, left leg in the 90-90 position, left ankle in left hand, right heel against left knee, stretch quad/psoas, straighten trunk/tense abs/posterior hip rotation to increase stretch, play with angles





Days since:
Deadlifts - 5
Rows - 8
Pull ups - 5
Front racks - 1
Grippers - wrist pain
Curls - 3
Triceps extensions - wrist pain

[CharlesSwann]

Might be time for a deload. Today's only rep was slower than my 3rd with 615 last time. Just felt rough. And my other lifts have been feeling bad too. Not sure how to fit that in with my rehab and lighter workload... this is pretty unusual and I'll have to play it by ear. Maybe cut out as much non-rehab work as possible, other than balancing/prehab lifts.

06/08
Deadlift: 585x1, 625x1
Pull ups: 45x3, 90x2, 100x1, BWx12





Days since:
Deadlifts - 0
Rows - 9
Pull ups - 0
Front racks - 2
Grippers - wrist pain
Curls - 4
Triceps extensions - wrist pain

[CharlesSwann]

OK trying to deload but I'm keeping my simple bench progression to rebuild load tolerance and all that. Matching it with some pulling/back work.

I will also do some very light squatting, depending on how my hip feels.

06/09
Bench: 2 x 255x5, 255x12
Face pulls: 3 x (purple band)x15





Days since:
Deadlifts - 1
Rows - 10
Pull ups - 1
Front racks - 3
Grippers - wrist pain
Curls - 5
Triceps extensions - wrist pain

[CharlesSwann]

Some squat warm up/pain avoidance notes:
- glutes work, definitely good: banded hip extension, single leg glute bridges
- glutes work, could be good or bad: glute med side plank clam shells, hip airplanes
- rolling, probably good: lacrosse ball around the TFL area, just find the two or three bad spots and hold 'til pain dies down
- rolling, could be good or bad: more around the IT/trochanter with either roller or ball
- stretching, probably good: knees in IR, squat ER/IR, squat knees forward knee drops, lying quad/psoas stretch, hollow hold psoas stretch
- stretching, maybe good: pigeon pose
- stretching, could be good or bad: this one pretty extreme IR bed stretch

edit: another good stretch - lie on back, left leg in the 90-90 position, left ankle in left hand, right heel against left knee, stretch quad/psoas, straighten trunk/tense abs/posterior hip rotation to increase stretch, play with angles

Another good stretch: hip airplane but touch the ground/hug leg, and rotate into the stretch a bit.

[CharlesSwann]

06/11
Bench: 2 x 285x3, 285x8
Face pulls: 3 x (purple band)x15





Days since:
Deadlifts - 3
Rows - 12
Pull ups - 3
Front racks - 5
Grippers - wrist pain
Curls - 7
Triceps extensions - wrist pain

[CharlesSwann]

Oh, to add, I'm thinking my residual hip issues are based around my TFL. I'm having a lot of luck lacrosse rolling out the TFL, doing some TFL stretches, then doing glute med/max work and some adductor stretching too. I lose a lot of that side hip pain, but it doesn't last. I'm hoping if I'm consistent with this kind of work it'll go away permanently soon and I can get some real squatting in again. Part of it might still just be time. Most people with bursitis (GTPS) issues seem to take a really long time to recover. It took me a really long time when it was the other hip, but I don't remember exactly how long. I had some other issues after too but I think I can avoid them this time.