In Search of Strength

[CharlesSwann]

05/04/14 — Workout #1

Cutting presses today to expedite recovery. I'm hoping to hit about what I need to maintain strength without delaying recovery. I'm pretty confident my presses will be back to normal after this training block. I want to start doing a bit of snatch work and push pressing as soon as possible as well.

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3
- 305 x 2 @ 9
- 325 x 2 @ 9
- 345 x 2 @ 9

05/04/14 — Workout #2

ATG High-bar Squat w/ 3-Count Pause (no belt)
- 45 x 5
- 135 x 3
- 225 x 3
- 325 x 2 @ 9
- 355 x 2 @ 9
- 390 x 3 @ 10
- 370 x 3 @ 10

Standing Ab Wheel Negatives
- 3 x Body Weight x 3



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/06/14 — Workout #1

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1 @ 8 [2]
- 445 x 1 @ 8 [2]
- 475 x 3 @ 10 [2]
- 450 x 3 @ 10

One of those days where you can't get the set up quite right and you're not sure why. I hit my goal at least. Ideally I'll hit 480x3 this Thursday, and 485x3 (for a PR) on Saturday to close off this block. I'm already real happy with 470x5 though.

05/06/14 — Workout #2

Dropping Spoto press for now. Just a gut feeling.

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 300 x 3 @ 9 [3]
- 285 x 3 @ 8
- 285 x 3 @ 9
- 285 x 3 @ 9
- 285 x 3 @ 9

Chin Ups
- 2 x 75 x 4
- 75 x 3



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

I feel like I'm getting stronger day by day lately. Real nice.

05/07/14 — Workout #1

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 5
- 225 x 3
- 305 x 2 @ 9
- 325 x 2 @ 9
- 350 x 3 @ 10

Felt strong. Form is on point lately: no leaning forward or collapsing onto the wrists, pretty vertical throughout. I think I'll be good to pause 405lbs by the end of the next training block.

05/07/14 — Workout #2

ATG High-bar Squat w/ 3-Count Pause (no belt)
- 135 x 5
- 225 x 3
- 325 x 2 @ 8
- 365 x 2 @ 9
- 395 x 3 @ 9

These felt great too.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/08/14 — Workout #1

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1 @ 7 [2]
- 445 x 1 @ 8 [4]
- 480 x 3 @ 8 [4] -- Very easy. I could've done four, maybe five reps. Saving some energy for deadlifts though.

Conventional Deadlift
[added belt]
- 155 x 3
- 245 x 3
- 335 x 1
- 425 x 1
- 465 x 2

Easy. **** gets real in two weeks and onward, though: 520x2, 530x1, 545x1. Will be the heaviest conventional-stance work I've ever done. It'll make block pulls more challenging as well.

Sumo Deadlift off of 3" Blocks
[added belt]
- 425 x 3
- 515 x 1
- 545 x 1
- 575 x 2 -- Kinda ****ed myself over. Chalky hands got caught on my thighs. I think that's also a sign that I'm not hip hinging as well as I should be.
- 425 x 3 -- Yep, much better when I emphasize hinging. Need to be careful, I get sloppy when I switch over from conventional.

I'll make a note for next time. I can do better. I will.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/09/14 — Workout #1

Feeling a bit beat up today. Just going for my goals, no extra reps. I really hope I'm in decent shape tomorrow, I'd like to hit at least 485x3.

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3
- 295 x 2 @ 9
- 325 x 2 @ 9 -- Definitely feeling yesterday's work. Need to rally for next set.
- 355 x 2 @ 10

05/09/14 — Workout #2

ATG High-bar Squat w/ 3-Count Pause (no belt)
- 45 x 3
- 135 x 3
- 225 x 3
- 325 x 2 @ 8
- 365 x 2 @ 9
- 400 x 2 @ 10



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/10/14 — Workout #1

Well here goes, last low bar session of this training block, and a 'nemesis' working set. 485x2 is the old PR.

Low-bar Squat
- 45 x 5
- 135 x 3
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1 @ 7 [4]
- 445 x 1 @ 8 [3]
- 485 x 3 @ 9 [3]

FINALLY! Really happy to hit this triple.

Going to start doubles now. 490x2 up to at least 500x2, maybe higher if it's going well. After that I'll test for a new max.

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 9 [2]
- 310 x 1 @ 9 [2]
- 300 x 3 @ 9 [3]
- 300 x 3 @ 10 [3]
- 285 x 3 @ 9 [2]
- 285 x 3 @ 10 [3]
- 285 x 2 @ 9 [2]

Bench still not doing too great. Wrist should recover completely over this upcoming light week though.

Floor Row
- 3 x 315 x 3



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/11/14 — Workout #1

Pretty beat up again today. Probably a good thing that I've got a light week after today. My plan for the light week is to do deadlifts on Tuesday, and a bit of squatting and benching on Thursday/Saturday (probably top sets of 425x3 and 290x3).

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3
- 295 x 2 @ 9
- 325 x 2 @ 9 -- I'm very shaky today.
- 360 x 2 @ 9 -- Rough going. Not too difficult but it felt like an out of body experience, kind of surreal. Didn't feel safe enough to go for a third rep.

I was planning to move to singles after hitting 360x2, but I think I've got more in me. I'll try for 370x2 then reevaluate.

05/11/14 — Workout #2

ATG High-bar Squat w/ 3-Count Pause (no belt)
- 45 x 3
- 135 x 3
- 225 x 3
- 325 x 2 @ 8
- 365 x 2 @ 9
- 405 x 2 @ 10

Can probably get heavier here too. Not as easy as front squat. Have to think about it a bit.

Standing Ab Wheel Negatives
- 3 x Body Weight x 3



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/13/14 — Workout #1

Trying squats as a warm up for deadlifts since I usually go in too cold.

Conventional Deadlift
- 155 x 3
- 245 x 3
- 335 x 1
[added belt]
- 425 x 1
- 465 x 1
- 490 x 2

Sumo Deadlift off of 3" Blocks
[added belt]
- 425 x 3
- 515 x 1
- 545 x 1
- 575 x 3

Power Curls
- 45 x 8
- 95 x 5
- 3 x 125 x 12

[CharlesSwann]

Changed it up a bit to get a bit more rest. I'm not feeling great this week.

Did a bit of nail bending on Wednesday. Reverse grip for a few PR bends—60ds, a yellow nail, and a blue nail—also tried to double overhand a red nail but I don't have the flexibility anymore. Did an easy blue though.

The bending skinned part of my index finger, kinda sucks. Will have to put a hold on the bending for a bit.

05/16/14 — Workout #1

Low-bar Squat
- 45 x 5
- 135 x 3
- 225 x 3
- 315 x 3
[added belt]
- 405 x 3
- 435 x 3

Going to try benching without wrapping my wrist for the first time in a long time.

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 3
- 290 x 3

Went pretty OK. I only really seem to get wrist problems now with a really wide grip (like snatches) or with a lot of bending (like sledgehammer levers). It's taking forever, probably because I'm trying to work through it.

Bent Over Row
- 45 x 5
- 135 x 3
- 225 x 10 -- Going to need straps.
- 245 x 10
- 255 x 10
- 225 x 10 -- Did this set and the next for grip work.
- 225 x 12

[CharlesSwann]

05/19/14 — Workout #1

And we're back! Big things coming this block. I'll probably max low-bar, high-bar, and front squat at some point over the next three weeks. On the fourth week I'll try for a new sumo max. Either 625 or 635 depending on how well the next three weeks go.

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1 @ 8 [3]
- 435 x 1 @ 8 [3]
- 465 x 1 @ 8 [3]
- 490 x 2 @ 9 [3]

Going to try to work up to 505x2, then singles. 490x2 wasn't too bad but it wasn't easy by any stretch.

05/19/14 — Workout #2

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1
- 300 x 3 @ 10
- 285 x 3 @ 9
- 285 x 3 @ 9
- 285 x 3 @ 9
- 285 x 2 @ 10

Chin Ups
- 2 x 75 x 4
- 75 x 3

And some face pulls.

Normally I'd try and get some overhead pressing in this evening as a third workout, but I'm still waiting for my wrist to recover.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/20/14 — Workout #1

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3 -- One of those days where I feel like passing out for no reason.
- 285 x 2 @ 8
- 325 x 2 @ 8
- 365 x 2 @ 10

The constant PRs continue. Maybe I'll try for 375x2 instead of 370x2. That would put me in better position to hit 405 paused.

05/20/14 — Workout #2

ATG High-bar Squat w/ 3-Count Pause
- 45 x 3
- 135 x 3
- 225 x 3
- 325 x 2 @ 8
- 365 x 2 @ 9
- 410 x 2 @ 9

lol, dunno, 415x2 here? More? I'm already hitting doubles much heavier than I expected.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/21/14 — Workout #1

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1 @ 7 [4]
- 435 x 1 @ 8 [3]
- 465 x 1 @ 8 [3]
- 495 x 2 @ 9 [3]

Easy!

Bit nervous for today's conventional work though.

Conventional Deadlift
[added belt]
- 155 x 3
- 245 x 3
- 335 x 1
- 425 x 1
- 475 x 1
- 520 x 2

NOT easy!

Not expecting too much from my block pulls because the conventional sets are starting to get heavier. I'd be really excited to hit 580x5 at some point over the next couple weeks, but hopefully at least a triple.

Sumo Deadlift off of 3" Blocks
[added belt]
- 425 x 3
- 515 x 1
- 545 x 1
- 580 x 3

05/21/14 — Workout #2

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1
- 300 x 3 @ 10 [3]
- 285 x 3 @ 9
- 285 x 3 @ 10
- 285 x 3 @ 10
- 285 x 3 @ 10



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/22/14 — Workout #1

Back is sore as hell. Probably going to be a ****-show over the next few days.

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3
- 295 x 2 @ 8
- 335 x 2 @ 9
- 370 x 2 @ 10

Christ, I just feel unstoppable lately. Constant squat PRs.

05/22/14 — Workout #2

ATG High-bar Squat w/ 3-Count Pause
- 45 x 3
- 135 x 3
- 225 x 3
- 325 x 2 @ 8
- 355 x 2 @ 8
- 385 x 2 @ 9
- 415 x 2 @ 10 -- Very messy. Lower back doing me no favours.

Going to do some sledgehammer levering in the evening as well. Not going to bother marking it down as a workout. Just getting back into it for now.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/23/14 — Workout #1

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1 @ 7 [4] -- Form is solid but unrack is heavy, lower back pump already.
- 435 x 1 @ 8 [4] -- Very heavy on the back...
- 465 x 1 @ 8 [3]
- 500 x 2 @ 9 [3] -- Another surprisingly easy set!

I think I'm good for a triple on a good day. If I can recover well enough on Sunday I might try for 505x3 on Monday.

05/23/14 — Workout #2

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1
- 300 x 3 @ 9 [3]
- 300 x 3 @ 10 [3]
- 300 x 2 @ 10 [3]

Bent Over Row
- 45 x 8
- 135 x 5
- 225 x 3
- 3 x 255 x 10 -- Straps for these three.

And some face pulls.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/24/14 — Workout #1

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3
- 295 x 2 @ 8
- 335 x 2 @ 9 -- Feeling sluggish and heavy today. 375 will probably be a close call and very, very unpleasant.
- 375 x 2 @ 10

Kind of surprised that I made it. Will try 380x2 next. After that I'll work on hitting 405x1.

05/24/14 — Workout #2

ATG High-bar Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 2
- 325 x 2 @ 8
- 375 x 2 @ 9
- 420 x 1 @ 9 -- Missed the second.

I'll make 420x2 and then work on 445x1.

Bench Press
- 45 x 8
- 135 x 5
- 2 x 235 x 10

Incline Bench
- 180 x 10
- 180 x 8

Standing Ab Wheel Negatives
- 3 x Body Weight x 3



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

Did some gripper work on Saturday night. A bunch of holds with #2 (5 sets of ~5 count). Can't quite do #2.5 anymore, but I'm only a couple mms out.

05/26/14 — Workout #1

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1 @ 7 [4]
- 445 x 1 @ 8 [3]
- 475 x 1 @ 8 [3]
- 505 x 2 @ 10 [3]

This was my goal, but I think I'll try for at least 510x2. 515x2 would be really cool, but difficult. Dunno, guess I'll see.

05/26/14 — Workout #2

Bench Press
- 45 x 8
- 135 x 4
- 225 x 3
- 285 x 1 @ 8 [2]
- 300 x 3 @ 9 [3]
- 290 x 3 @ 9
- 290 x 2 @ 9
- 290 x 2 @ 9
- 290 x 3 @ 9 -- Form adjustment.
- 290 x 2 @ 9

Trying to keep the volume pretty high. Going for five back off sets on M/W, but fewer on F (more autoregulated at least).

Chin Ups
- 3 x 75 x 4

And some face pulls.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

Practiced push press form a bit last night. Worked up to 225x1.

Did a bunch of yard work in the morning. Kinda feeling worn out but I'll get on OK. I'll probably be dying by the end of next week.

05/27/14 — Workout #1

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3
- 295 x 2 @ 8
- 335 x 2 @ 9 -- Not feeling strong today.
- 380 x 2 @ 10

I've decided to go for 385x2. My old max for a double! Next session is Thursday following deadlifts, so I probably won't make it then. I still plan on trying though.

Also my first time e1RMing up to 405! My goal was to pause 405 before I hit it without pausing. After that I want to work on 200kg (440lbs) without a pause.

05/27/14 — Workout #2

ATG High-bar Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3
- 325 x 2 @ 8
- 375 x 2 @ 9
- 420 x 2 @ 9 -- VERY solid. Really happy.

Squats are going so damn well! 420 is my old pause-1RM. I'm thrilled. I think I'll call it here on the doubles and start working on 445x1. I should be close.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/28/14 — Workout #1

Yesterday's "kind of worn out" has turned into "completely worn out" today. Seems like I'm accumulating a lot more fatigue a lot sooner than usual this time around.

Anyway, frustrating workouts today. Everything felt slow and heavy.

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1 @ 8 [3]
- 445 x 1 @ 8 [2] -- Form isn't great today.
- 475 x 1 @ 9 [2]
- 510 x 1 @ 9 [2]

I've decided to get 515x2 before I move on to singles.

Conventional Deadlift
[added belt]
- 155 x 3
- 245 x 3
- 335 x 1
- 425 x 1
- 475 x 1
- 530 x 0

Not today, I guess. Lower back is also way too exhausted to do block pulls safely and effectively.

I might skip the WL squats tomorrow if my lower back (and the rest of me) is still too beat up. Front squats have my highest injury rate by far and I really don't want to strain my back again.

05/28/14 — Workout #2

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 300 x 3 @ 10 [2]
- 290 x 3 @ 9
- 290 x 3 @ 9
- 290 x 3 @ 9
- 290 x 3 @ 9
- 290 x 2 @ 10



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/30/14 — Workout #1

Feeling a bit more rested today. Lower back is still pretty sore.

Time for another go with 510. I BELIEVE!

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1
- 445 x 1 @ 8 [2] -- Not as smooth as I'd like. Lower back still holding me back.
- 475 x 1 @ 8 [2]
- 510 x 2 @ 10 [2]

I BELIEFED SO HARD!

... IT WORKED!

Next up is 515, my old max for a double.

05/30/14 — Workout #2

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1
- 300 x 3 @ 9 [3]
- 300 x 3 @ 10 [3]
- 300 x 2 @ 9 [3]

I belief'd pretty hard here too but I'm used to lolnobenchgains. I do think that I'll hit 300x4 soon though.

Bent Over Row
- 45 x 8
- 135 x 5
- 225 x 3
- 3 x 260 x 10

And some face pulls.

My back does not feel good. Need to work on decompression tonight. The workload is getting to me. Seven more days 'til deload.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

05/31/14 — Workout #1

My lower back hurts. Not a serious injury, but it's definitely bothered. No squats today. Hopefully I'll be good for Monday, but I'm definitely going to play it on the safe side. My lifts are going better than planned, so my #1 goal right now is to avoid injury.

Bench Press
- 45 x 8
- 135 x 5
- 2 x 235 x 10

Trying a lower angle for incline. I used to use something around 40 degrees, and I'm trying just shy of 30 today.

Incline Bench
- 185 x 10
- 195 x 10

Obviously it was easier, but it also felt more grooved and natural. I think I will stick with the lower angle.

Standing Ab Wheel Negatives
- 3 x Body Weight x 3

Also did a bunch of hyperextensions to get bloodflow to my back. Felt really good.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

Did more light hyperextensions yesterday. Back feels decent. I'll try squatting today and if it starts to feel worse, I'll stop.

06/02/14 — Workout #1

Low-bar Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 1
- 445 x 1 @ 8 [2]
- 485 x 1 @ 8 [2]
- 515 x 1 @ 9 [2]

Mixed feelings. Need to think.

Update: Yea, I don't think it was good. I might need to take an extended break from squatting (low bar? high bar and front squats too?) to clear this up.

On the plus side, 515 was pretty easy.

06/02/14 — Workout #2

Bench Press
- 45 x 8
- 135 x 4
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 3 @ 9 [2]
- 290 x 3 @ 9
- 290 x 3 @ 8
- 290 x 3 @ 9
- 290 x 3 @ 9
- 290 x 3 @ 9

5x3 with 290 is a "PR". Will start with 5 sets of 295 next.

Chin Ups
- 3 x 75 x 5 -- Long time coming.

And some face pulls and hypers.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/04/14 — Workout #1

Still laying off squats and pulls for the back. No problems benching, though.

I probably won't have my next heavy squat session until somewhere around the 16th. Sucks a lot but I'm trying not to let it get me down. At least I learned something from all this.

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 3 @ 9 [3]
- 300 x 4 @ 10 [3]
- 295 x 3 @ 10
- 295 x 2 @ 9
- 295 x 2 @ 9
- 295 x 3 @ 9
- 295 x 2 @ 10



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/06/14 — Workout #1

Bench Press
- 45 x 8
- 135 x 4
- 225 x 3
- 285 x 1 @ 8 [2]
- 305 x 3 @ 9 [3]
- 305 x 3 @ 10 [3]
- 305 x 3 @ 10 [3] -- Surprised I actually made 3x3.

And some face pulls. Obviously bent over rows are out.

I might have to shift Saturday's workout to Sunday because of a busy morning & birthday party. I'll see how late I get home. Might try (light) front squats and high bar to see how my back feels about it. Would be nice to get some squatting going.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

edit: Doing a few isometric hyperextensions for the back as well. Light, easy stuff. Going for blood flow.

[CharlesSwann]

06/07/14 — Workout #1

Back is recovering decently. If I don't **** it up, I should be good for heavy low bar squats and deadlifts next training block (starting on the 16th).

I'll probably start working (very) light squats in starting this Monday.

Bench Press
- 45 x 8
- 135 x 5
- 225 x 1
- 2 x 245 x 8

Incline Bench
- 2 x 205 x 8

Standing Ab Wheel Negatives
- 3 x Body Weight x 3

Did some more isometric hyperextensions as well. They really seem to help.

My plan this upcoming light week is to maintain as much squat strength as possible while rehabbing. I want at least two bench sessions and at least three squat sessions, then some back work and maybe curls. Hopefully I'll come out of the light week recovered and ready to hit 515x2.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

Sunday: did GMs. A couple of sets of 40 up to 135x40. Did grippers. A #2.5 single and a couple of holds with #2. Feeling pretty strong and consistent with the grippers today.

06/10/14 — Workout #1

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 5

Going to try squatting VERY carefully. A tiny bit of discomfort and I'm done. I'm getting to the point of rehab where I want to start loading gently.

Low-bar Squat
- 45 x 10
- 135 x 10
- 185 x 10
- 185 x 12
- 185 x 15
- 185 x 15
- 185 x 15

Thoughts: I stopped at 185 because I felt the beginnings of discomfort. After doing a couple sets, though, it didn't get worse and I feel pretty good. I think I didn't do any harm, and I did get some blood flow and muscle contraction going, so hopefully I'm expediting recovery and discouraging scar tissue. Hopefully...

If all goes well, I'll try the same thing on Thursday.

Did some hyperextensions and face pulls too.

[CharlesSwann]

06/12/14 — Workout #1

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 280 x 5

Low-bar Squat
- 45 x 8
- 135 x 8
- 225 x 8
[added belt]
- 225 x 8
- 315 x 3
- 325 x 3
- 335 x 3
- 335 x 5
- 345 x 5
- 355 x 5
- 355 x 5
- 355 x 10

Walked a fine line with the squats today. Felt a bit tender in the hole, but no sharp/bad pain. Hopefully I didn't blow a bunch of progress. I'm starting to get really impatient though.

ATG High-bar Squat w/ 10-Count Pause
- 45 x 3
- 135 x 3
- 185 x 3
- 225 x 3

Did these for the stretch.

[CharlesSwann]

06/14/14 — Workout #1

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 2 x 255 x 8

Incline Bench
- 2 x 215 x 8

Alright, so, my impatience has hit its peak. I'm going to try some moderately heavy squatting today. I'll still stop for bad pain but I might work through discomfort.

I'm out of my element here anyway. I can bear load pretty well, but my back does terribly at end ranges of motion (mostly flexion). Getting a light stretch going is more painful than actually squatting (i.e. isometrically supporting) pretty heavy weight.

If I had to guess, it's some scar tissue bull**** or something-something-fascia loss of mobility etc.. I'm keeping load going and trying to stretch without ****ing anything up. God save me.

Low-bar Squat
- 45 x 8
- 135 x 5
- 225 x 3
[added belt]
- 315 x 2
- 405 x 3
- 425 x 3

Thoughts: I don't know anymore. This is my normal deload weight. Didn't feel great but I seem OK. I'll see how I feel in the morning.

Standing Ab Wheel Negatives
- 3 x Body Weight x 3

[CharlesSwann]

06/16/14 — Workout #1

Low-bar Squat
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 405 x 2 @ 7 [3]
- 435 x 2 @ 8 [3]
- 465 x 3 @ 8 [3] -- Not too difficult but I'm still taking it easy.

Pretty heavy squat and I'm not really in pain. Hopefully I'll feel the same way about it tomorrow. If I'm doing OK, I'll probably try front squats.

Update: the other side of my back is feeling kind of bothered now... not too bad but kind of worrying.

06/16/14 — Workout #2

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 5 @ 10 [4]
[no pause]
- 295 x 3 @ 9
- 295 x 3 @ 8
- 295 x 3 @ 8
- 295 x 3 @ 9
- 295 x 4 @ 10

Great benching today, at least! Five sets of 295x3 for volume sets is a PR as well, let alone an extra rep on the last set.

Chin Ups
- 3 x 80 x 4 -- The very last rep was kind of sketchy.

Did some face pulls too.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

Good mornings & Halting Deadlifts (Bill Starr lower back rehab thing):
Tuesday: 3 x 15 x 70 each, once
Wednesday: goal: 3 x 35 x 75 each, twice
Thursday: goal: 3 x 45 x 50 each, once
Friday: 3 x 70 x 40 each, twice
Saturday night: 3 x 95 x 25 each, twice

This worked OK, I guess. It's hard to tell. Back still bothering me, but I guess I put decent load on there with good range of motion without increasing my pain.

Starting tomorrow I'm going to move from GM/DL to squat/SLDL, still high volume (20 reps to start, tapering down as weight slowly increases, probably 20lbs per day).





(Big update because **** all happened. Still injured. Bench is doing pretty well.)

Missed Wednesday. Back is acting up again and I had a lapse in will power.

Went to a concert on Thursday and it was the coolest thing ever (seriously), so that's great.

Speaking of only benching and doing it all the time:

06/20/14 — Workout #1

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 4 @ 10 [3]
[no pause]
- 300 x 3 @ 10
- 300 x 3 @ 9
- 300 x 3 @ 9

Did some face pulls too.

Anyway, I think I'll try to hold off from back work entirely until monday, then I'll try doing front squats or something a bit more gentle on my back.

Did grippers in the evening, #2.5 single. Some sledgehammer deadlifting too (for wrist strength).





06/21/14 — Workout #1

And some more bench...

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 2 x 265 x 5

Incline Bench
- 2 x 225 x 5





06/23/14 — Workout #1

Back still isn't fully recovered (barely improving day to day) but I'm going to try front squats. Might be a way to maintain leg strength during recovery.

Front Squat w/ 3-Count Pause
- 45 x 5
- 135 x 3
- 225 x 3
- 295 x 3
- 315 x 3
- 335 x 3

Probably some regression in terms of recovery here. Will not continue.





06/25/14 — Workout #1

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [4]
- 295 x 4 @ 10 [3]
[no pause]
- 300 x 3 @ 9
- 300 x 3 @ 9
- 300 x 3 @ 9
- 300 x 3 @ 10
- 300 x 3 @ 9

Some more surprising sets. 300x3 was my top working set not long ago. Maybe I've got more energy from not squatting.





06/27/14 — Workout #1

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 3 @ 9 [3]
[no pause]
- 305 x 3 @ 9
- 305 x 3 @ 8 -- 2ez.

Chin Ups
- 80 x 5
- 80 x 4
- 80 x 3

Did some face pulls too.





06/28/14 — Workout #1

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 2 x 280 x 5

Incline Bench
- 2 x 235 x 5



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

More bench and rehab. Bench is doing really well, rehab is not.



06/29/14 — Workout #1

Squat & Deficit-SLDL Rehab:
- 5 x 135 x 25 & 3 x 135 x 25

The SLDLs were a bit difficult, might drop the reps relative to squat. Also, I should probably use straps.





06/30/14 — Workout #1

Squat & Deficit-SLDL Rehab:
- 3 x 155 x 25 & 3 x 155 x 20

So far so good.





07/01/14 — Workout #1

Squat & Deficit-SLDL Rehab:
- 3 x 175 x 20 & 3 x 175 x 15

Deficit-SLDLs are a lot of fun. Feels really good on the injury too. That nice subtle tenderness that slowly reduces the pain and increases ROM.

Did grippers in the evening. Messed around with #2 and #2.5, but I couldn't quite close the #2.5 today.





07/02/14 — Workout #1

Squat & Deficit-SLDL Rehab:
- 3 x 195 x 20 & 3 x 195 x 15

I still feel my back for the first couple reps of each set. Kind of discouraging but I'm trying to be patient here. I guess if I didn't feel it at all I wouldn't have anything to rehab.

07/02/14 — Workout #2

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 6 [4]
- 305 x 3 @ 9 [2] -- Grip was off on my right hand, still pretty easy.
[no pause]
- 305 x 3 @ 8
- 305 x 3 @ 9
- 305 x 3 @ 9
- 305 x 3 @ 9
- 305 x 3 @ 9

Bench continues to surprise me. These are all huge sets for me, I'm surprised how easy they are, must be the lack of squatting.





07/03/14 — Workout #1

Squat & Deficit-SLDL Rehab:
- 3 x 215 x 20 & 3 x 215 x 15





07/04/14 — Workout #1

Squat & Deficit-SLDL Rehab:
- 3 x 235 x 20 & 3 x 235 x 12

I hope this is actually working. Really unpleasant, and a lot of time wasted if not.

07/04/14 — Workout #2

Bench Press w/ 3-Count Pause
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [3]
- 310 x 2 @ 9 [3]
[no pause]
- 310 x 3 @ 9
- 310 x 3 @ 10

Chin Ups
- 3 x 80 x 3

And some face pulls (5x15) suppersetted with hanging leg raises (5x5).





07/06/14 — Workout #1

Squat & Deficit-SLDL Rehab:
- 3 x 255 x 20 & 3 x 255 x 10

I've started stretching pretty aggressively and it feels good/different. Different kind of pain to deal with. I think it's the right move.

07/06/14 — Workout #2

Bench Press
- 45 x 8
- 135 x 5
- 225 x 3
- 2 x 290 x 5

Had to cut my rests short, probably not going to do my incline benching any favours.

Incline Bench
- 245 x 5
- 245 x 3 -- Heh.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]



I've got a deload coming up now, even though I haven't even really 'loaded' because of the injury. Still taking it, though, because a lower workload hopefully means better recovery. Benching tues/thurs/sat with no volume sets, pull ups and curls once (thurs/tues probably), and the regular daily back rehab.