In Search of Strength

[CharlesSwann]

I've decided to work on incline more since it's disproportionately weak. I'm shifting from incline/board/feet-up on M/W/F to incline/feet-up/incline, I'm a bit too fatigued to make the board work that useful anyway.

03/16/15 — Week 3 RSR

Low-Bar Back Squat
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2

Incline Bench
- warm up
- 225 x 3
- 225 x 5
- 225 x 5

[CharlesSwann]

03/18/15 — Week 3 RSR

Low-Bar Back Squat
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 6

Did grippers in the evening.



03/20/15 — Week 3 RSR

Low-Bar Back Squat
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2

Incline Bench
- warm up
- 2 x 225 x 5
- 225 x 4

Wide Grip BTN Pull Ups
- 3 x 15 x 8

Standing Ab Wheel w/ Bands (1 monster mini, 1 mini)
- 3 x Body Weight x 7



03/23/15 — Week 4 RSR

Low-Bar Back Squat
- warm up
- 375 x 2
- 405 x 2
- 5 x 450 x 5

Incline Bench
- warm up
- 3 x 225 x 5

One Handed Dead Hangs
- Body Weight -- 16 seconds
- Body Weight -- 17 seconds
- Body weight -- 20 seconds



03/25/15 — Week 4 RSR

Low-Bar Back Squat
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2

These went really well today. Only two minutes rest between sets and I was just knocking them out.

[CharlesSwann]

03/27/15 — Week 4 RSR

Low-Bar Back Squat
- warm up
- 375 x 2
- 405 x 2
- 455 x 1
- 4 x 475 x 4

Bench Press w/ Feet Up
- warm up
- 280 x 3
- 285 x 3
- 290 x 2





03/30/15 — Week 5 RSR

Low-Bar Back Squat
- warm up
- 375 x 2
- 405 x 2
- 6 x 425 x 2

Incline Bench
- warm up
- 230 x 3
- 230 x 5
- 230 x 4

Grippers in the evening.

[CharlesSwann]

04/01/15 — Week 5 RSR

Back was acting up, so I did light deficit SLDLs, banded hip abduction, and ab wheel rollouts instead.



04/03/15 — Week 5 RSR

Low-Bar Back Squat
- warm up
- 375 x 2
- 405 x 2
- 455 x 1
- 485 x 1
- 505 x 3

Also did grip work, hip external rotation, planks, and some push ups, mostly to appease my back. Cutting the program off now.



04/04/15

Hyperextensions
- 5 x Body Weight x 20

Stir The Pot
- 5 x Body Weight x 5



04/05/15

Reverse-Hyperextensions
- 5 x Body Weight x 20



04/06/15

Cat-Camel
- 1 x 10

McGill Curl-up
- 3 x 8 counts

Cat-Camel
- 1 x 10

Reverse-Hyperextensions
- 5 x Body Weight x 20



04/07/15

Cat-Camel
- 1 x 10

McGill Curl-up
- 3 x 10 counts

Cat-Camel
- 1 x 10

Reverse-Hyperextensions
- 5 x Body Weight x 20

Later:

Bulgarian Split Squat
- warm up
- 3 x 195 x 5

Floor Press
- warm up
- 275 x 5
- 285 x 5
- 295 x 5

Block Pull
- warm up
- 425 x 1
- 515 x 1 + 15 count hold
- 535 x 1 + 10 count hold
- 560 x 1 + 15 count hold

[CharlesSwann]

04/08/15

Cat-Camel
- 1 x 10

McGill Curl-up
- 3 x 10 counts

Reverse-Hyperextensions
- 5 x Body Weight x 20

[CharlesSwann]

04/09/15

Cat-Camel
- 1 x 10

McGill Curl-up
- 3 x 10 counts

Bird Dog
- 3 x 16 counts

Side Plank
- 3 x 8 counts

Reverse-Hyperextensions
- 5 x Body Weight x 20

Cat-Camel
- 1 x 10

Later:

Banded Hip External Rotation
- 3 x Monster-Mini x 12

Close-grip Bench
- warm up
- 275 x 3
- 265 x 5
- 255 x 6

Weighted Hangs
- warm up
- 3 x 180 -- 15 counts

[CharlesSwann]

04/10/15

Cat-Camel
- 1 x 10

Bird Dog
- 3 x 16 counts

McGill Curl-up
- 3 x 8 counts

Side Plank
- 3 x 8 counts

Reverse-Hyperextension Hold
- 10 x Body Weight -- 10 counts

Cat-Camel
- 1 x 10

[CharlesSwann]

Few things going on:
- Swamped with finals
- Back is STILL bothering me, and keeping me from training as effectively as I can

So, I'm not going to start the program I wrote up until after finals. I'm planning to start it Apr 27th. To address both points above, I'm cutting out low bar squats and all pulls at least until I start the next program (maybe even then). I'll do some single leg/GHR/hypers and bench (lower arch variations) in the meantime to keep up strength and hopefully help rehab.

I'm also hoping to autoregulate by form better. There's a pretty decent margin between what I can accomplish with strict form and with some breakdown that I should work on closing to improve safety. This will be a challenge for me.

04/12/15

Cat-Camel
- 1 x 10

Bird Dog
- 3 x 16 counts

McGill Curl-up
- 3 x 8 counts

Side Plank
- 3 x 8 counts

Reverse-Hyperextension Hold
- 10 x Body Weight -- 10 counts

Hip Airplanes
- 3 x Body Weight x 5

Cat-Camel
- 1 x 10

[CharlesSwann]

04/13/15

Cat-Camel
- 1 x 10

Bird Dog
- 3 x 16 counts

McGill Curl-up
- 3 x 8 counts

Side Plank
- 3 x 8 counts

Reverse-Hyperextension Hold
- 10 x Body Weight -- 10 counts

Hip Airplanes
- 3 x Body Weight x 5

Cat-Camel
- 1 x 10

[CharlesSwann]

04/15/15

Cat-Camel
- 1 x 10

Bird Dog
- 3 x 16 counts

McGill Curl-up
- 3 x 8 counts

Side Plank
- 3 x 10 counts

Reverse-Hyperextension Hold
- 10 x Body Weight -- 10 counts

Hip Airplanes
- 3 x Body Weight x 5

Cat-Camel
- 1 x 10

Later:

Bulgarian Split Squat
- 3 x 185 x 8

Incline Bench Press
- warm up
- 230 x 3
- 230 x 3
- 230 x 4

I improved my incline technique today. I wasn't flaring enough until the last set. Felt much better in the hole that way.

Sternum Pull Up
- Body Weight x 10
- Body Weight x 9
- Body Weight x 7

[CharlesSwann]

04/17/15

Floor Press
- warm up
- 280 x 5
- 290 x 5
- 300 x 4

Stir-the-Pot
- Body Weight x 5
- Body Weight x 6
- Body Weight x 8

Weighted Hangs
- 2 x 180 -- 15 counts
- 180 -- 20 counts



04/18/15

Cat-Camel
- 1 x 10

Bird Dog
- 3 x 16 counts

McGill Curl-up
- 3 x 10 counts

Side Plank
- 3 x 12 counts

Hip Airplanes
- 3 x Body Weight x 5

Reverse-Hyperextension Hold
- 3 x Body Weight -- 60 seconds

Cat-Camel
- 1 x 10

[CharlesSwann]

04/19/15

Bulgarian Split Squat
- warm up
- 3 x 190 x 8

Incline Bench
- warm up
- 3 x 230 x 5

Wide Grip BTN Pull Ups
- 15 x 10
- 15 x 8
- 15 x 8

Made my pull ups stricter by focusing on keeping a neutral back.

[CharlesSwann]

Done finals.

04/25/15

Bulgarian Split Squat
- 3 x 195 x 8

Floor Press
- warm up
- 280 x 5
- 290 x 5
- 300 x 3

Stir-the-Pot
- 3 x Body Weight x 12

[CharlesSwann]

04/28/15

High Bar Squat (Beltless)
- warm up
- 275 x 6
- 295 x 6
- 305 x 6 @ 8
- 295 x 6
- 295 x 6
- 295 x 6

Bench Press
- warm up
- 235 x 6
- 245 x 6
- 260 x 6 @ 8
- 250 x 6
- 250 x 6

Dumbbell Row
- 3 x 110 x 8

[CharlesSwann]

04/30/15

Front Squat
- warm up
- 275 x 6
- 295 x 6
- 315 x 6 @ 8
- 305 x 5

Bench Press
- warm up
- 245 x 6
- 255 x 6
- 265 x 6 @ 8
- 255 x 6

SLDL (Beltless)
- 3 x 315 x 5

Stir the Pot
- 3 x Body Weight x 10

[CharlesSwann]

05/02/15

High Bar Squat (Beltless)
- warm up
- 275 x 6
- 295 x 6
- 315 x 6
- 325 x 6 @ 8
- 325 x 6 -- Forgot to drop the weight.
- 315 x 6

Bench Press
- warm up
- 250 x 6
- 260 x 6 @ 8
- 250 x 5

Wide Grip BTN Pull Ups
- 3 x 15 x 8

[CharlesSwann]

05/03/15

Front Squat
- warm up
- 275 x 6
- 295 x 6
- 315 x 6 @ 9

Close-Grip Bench
- 3 x 225 x 8

Sumo Deadlift
- warm up
- 405 x 1
- 445 x 1
- 485 x 8

Quad fatigue didn't help me any.

[CharlesSwann]

05/05/15

Hips a bit tender today.

High Bar Squat (Beltless)
- warm up
- 280 x 6
- 290 x 6
- 300 x 6
- 310 x 6
- 320 x 6
- 330 x 10 @ 9 -- Got tired of increasing the weight.
- 330 x 6

Weird session today. The 280-300 sets were much more difficult than the 310-330 ones.

Bench Press
- warm up
- 245 x 6
- 265 x 6
- 275 x 6 @ 9
- 260 x 6
- 260 x 6

Dumbbell Row
- 110 x 8
- 2 x 120 x 8

[CharlesSwann]

05/07/15

Front Squat
- warm up
- 275 x 6
- 295 x 6
- 320 x 6 @ 9

I lost my grip and tweaked my wrist a bit, so no back off sets. Should be fine to bench with wraps.

Bench Press
- warm up
- 255 x 6
- 270 x 6
- 280 x 6 @ 9
- 265 x 6
- 265 x 6

SLDL from Blocks (Beltless)
- warm up
- 315 x 5
- 365 x 5
- 405 x 3
- 365 x 5
- 365 x 5
- 365 x 5

I'm trying to emphasize effective hip extension while minimizing low back strain, so I'm all over the place for now.

In the end, 5x5 with 365 seems like a good point to stick around. Now I want to make sure I can do it without any compensations.

Stir the Pot
- 3 x Body Weight x 10

Did some banded hip abduction as well.

[CharlesSwann]

05/09/15

High Bar Squat (Beltless)
- warm up
- 295 x 6
- 315 x 6
- 325 x 6 @ 9
- 310 x 6

Bench Press
- warm up
- 255 x 6
- 265 x 6
- 275 x 6 @ 9
- 260 x 6
- 260 x 6

Wide Grip BTN Pull Ups
- 3 x 15 x 8

[CharlesSwann]

05/10/15

Front Squat
- warm up
- 275 x 6
- 295 x 6
- 315 x 6 @ 9

Close-Grip Bench
- warm up
- 2 x 230 x 8
- 230 x 10

SLDL from Blocks (Beltless)
- warm up
- 315 x 5
- 325 x 5
- 335 x 5

Strict Curls
- 85 x 8
- 2 x 85 x 6

[CharlesSwann]

05/12/15

High Bar Squat (Beltless)
- warm up
- 305 x 5
- 320 x 5
- 335 x 5
- 345 x 5 @ 9

Bench Press
- warm up
- 265 x 5
- 280 x 5
- 290 x 3 @ 9 -- Big misgroove after unracking, I should've reset.

Dumbbell Row
- 3 x 120 x 8

And some banded hip abduction.

[CharlesSwann]

05/14/15

Front Squat
- warm up
- 285 x 5
- 305 X 5
- 325 x 5
- 335 x 5 @ 9

Bench Press
- warm up
- 265 x 5
- 275 x 5
- 285 x 5 @ 9

SLDL from Blocks (Beltless)
- warm up
- 340 x 5
- 350 x 5
- 360 x 8

Stir the Pot
- 3 x Body Weight x 10

[CharlesSwann]

05/16/15

I think the volume is starting to catch up with me. Feeling awful this week. Next three weeks will be even harder.

High Bar Squat (Beltless)
- warm up
- 295 x 5
- 315 x 5
- 335 x 5
- 345 x 5 @ 9

Bench Press
- warm up
- 265 x 5
- 275 x 5
- 290 x 4 @ 9

Wide Grip BTN Pull Ups
- 3 x 20 x 10

05/17/15

Front Squat
- warm up
- 285 x 5
- 305 x 5
- 325 x 5 @ 9

Close-Grip Bench
- 2 x 235 x 8
- 235 x 10

SLDL from Blocks (Beltless)
- warm up
- 345 x 5
- 355 x 5
- 365 x 5

Bulgarian Split Squat
- 3 x 175 x 8

[CharlesSwann]

05/19/15

High Bar Squat (Beltless)
- warm up
- 295 x 5
- 315 x 5
- 335 x 5
- 350 x 5 @ 9
- 335 x 5
- 335 x 5

Bench Press
- warm up
- 265 x 5
- 275 x 5
- 285 x 5 @ 9
- 270 x 5
- 270 x 5

Dumbbell Row
- 3 x 120 x 8

[CharlesSwann]

05/21/15

Low motivation to work out and bad mood, means fatigue is starting to get pretty high.

Front Squat
- warm up
- 285 x 5
- 305 x 5
- 325 x 5 @ 10
- 310 x 5

Bench Press
- warm up
- 265 x 5
- 275 x 5
- 290 x 4 @ 9

I definitely have five in me, it's really frustrating that I'm not hitting it.

[CharlesSwann]

05/24/15

Had to push workouts back a day.

Still feeling completely worn out.

High Bar Squat (Beltless)
- warm up
- 295 x 5
- 315 x 5
- 325 x 5 @ 9
- 310 x 5
- 310 x 5
- 310 x 5

Bench Press
- warm up
- 265 x 5
- 275 x 5
- 290 x 3 @ 8 -- Misgroove, want to try again.
- 290 x 5 @ 9

Chin Ups
- 3 x 95 x 3



05/25/15

Front Squat
- warm up
- 285 x 5
- 310 x 5
- 330 x 5
- 345 x 5 @ 10

Deadlift w/ Two 5-Count Pauses
- warm up
- 405 x 1
- 435 x 1
- 465 x 1
- 500 x 1

Bulgarian Split Squat
- 3 x 175 x 8

[CharlesSwann]

05/27/15

High Bar Squat (Beltless)
- warm up
- 315 x 4
- 325 x 4
- 335 x 4
- 345 x 4
- 355 x 4 @ 9
- 335 x 4
- 335 x 4
- 355 x 4

Bench Press
- warm up
- 275 x 4
- 290 x 4
- 300 x 4 @ 9
- 285 x 4
- 285 x 4

Dumbbell Row
- 3 x 120 x 8

[CharlesSwann]

I just realized that all the dumbbell rows that I've labelled as 120lbs have been 140lbs.

05/29/15

Front Squat
- warm up
- 295 x 4
- 315 x 4
- 335 x 4 @ 9

Bench Press
- warm up
- 275 x 4
- 290 x 4
- 300 x 3 @ 9

Side Bends
- 3 x 145 x 5

And some hypers.

[CharlesSwann]

05/31/15

High Bar Squat (Beltless)
- warm up
- 315 x 4
- 325 x 4
- 335 x 4 @ 10

Not getting many volume sets in with my squats lately, I'm totally beat up. Strength is way down too.

Bench Press
- warm up
- 275 x 4
- 285 x 4
- 295 x 4 @ 9
- 280 x 4

Also did more hypers.