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  1. #31
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    11/14/12 — Workout #1

    Front Squat
    - 2 x 25 x 5
    - 125 x 3
    - 205 x 1
    - 255 x 1 [9]
    - 3 x 205 x 2

    Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands
    - 25 x 5
    - 125 x 3
    - 225 x 1
    [added belt]
    - 275 x 1
    [added bands]
    - 10 x 285 x 2
    Felt like my back'd explode after these. Good stuff.

    11/14/12 — Workout #2

    Overhead Press
    - 3 x 25 x 5
    - 135 x 1
    - 155 x 1 [7]
    - 165 x 1 [9]
    - 175 x 1 [9]
    - 185 x 0
    - 3 x 145 x 3
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  2. #32
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    11/16/12 — Workout #1

    Squat
    - 25 x 8
    - 25 x 5
    - 125 x 3
    - 225 x 1
    - 275 x 1
    [added belt]
    - 325 x 1
    - 365 x 1 [9]
    - 370 x 1 [10]
    - 3 x 305 x 2

    Hip Thrust
    - 25 x 5
    - 135 x 3
    - 3 x 255 x 5

    11/16/12 — Workout #2

    Bench
    - 2 x 25 x 10
    - 125 x 3
    - 175 x 3
    - 225 x 1
    - 265 x 1 [9]
    - 270 x 1 [9]
    - 3 x 225 x 2

    Rows
    - 3 x 195 x 12
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  3. #33
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    11/17/12

    Steel Bending
    - (6", 3/16, cold rolled) x 1
    - (5", 3/16, cold rolled) x 1
    - (7", 1/4, cold rolled) x 1 -- braced -- First 40 degrees braced, last 140 degrees legit.
    - (7", 1/4, cold rolled) x 1 -- braced -- First 35 degrees braced, last 145 degrees legit.
    - (6", 1/4, hot-galv nail) x 5

    Side Lever w/ 10lb Sledgehammer (In)
    - 3 x 12 -- hand's length down

    Side Lever w/ 10lb Sledgehammer (Out)
    - 3 x 12 -- hand's length down

    Front Lever w/ 10lb Sledgehammer
    - 3 x 12 -- at head

    Forward Lever w/ 10lb Sledgehammer
    - 1 x 12 -- at head
    - 2 x 12 -- hand's length down

    Overhead Lever w/ 10lb Sledgehammer
    - 3 x 12 -- three hands' length down

    Back Lever w/ 10lb Sledgehammer
    - 3 x 12 -- four hands' length down

    Fingerwalks (one hand) w/ 10lb Sledgehammer
    - 3 x full length

    Fingerwalks (one hand) on a Plate
    - 3 x (5lb plate) x 5

    Pinch-Grip Deadlift
    - 3 x 85 x 12

    Dead Hangs
    - 3 x 105 for 30 seconds
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  4. #34
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    11/19/12 — Workout #1

    Squat w/ 5-Count Pause
    [no pause]
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 1
    [paused]
    - 275 x 1
    [added belt]
    - 325 x 1
    - 355 x 1 [9]
    - 360 x 1 [10]
    - 3 x 285 x 2

    Hip Thrust
    - 25 x 5
    - 135 x 3
    - 3 x 265 x 5

    11/19/12 — Workout #2

    Illegally-Wide Bench w/ 5-Count Pause
    [no pause]
    - 25 x 10
    - 125 x 3
    - 175 x 2
    [paused]
    - 225 x 1
    - 250 x 1 [8]
    - 255 x 1 [9]
    - 260 x 1 [9]
    - 3 x 205 x 2

    Pull Ups
    - Body Weight x 5
    - 30 x 3
    - 55 x 3
    - 65 x 3
    - Body Weight x 15
    Didn't feel like doing 3x8 today.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  5. #35
    Registered User CharlesSwann's Avatar
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    Bought some new bolts and nails.

    11/20/12 — Workout #1

    Steel Bending
    - (6", 3/16, cold rolled) x 1
    - (5", 3/16, cold rolled) x 1
    - (6", 5/16, grade 2 bolt) x 1 -- New bolt, surprised I bent it. My first 5/16" bend!
    - (6", 1/4, grade 5 bolt) x 0 -- Grade 5 bolt kicked my ass.
    - (7", 1/4, cold rolled) x 1 -- braced -- Did the last 156 degrees unbraced. New PR.
    - (6", 1/4, hot-galv nail unspiraled) x 1 -- Hardest thing I've ever bent. This killed me.
    - (6", 1/4, hot-galv nail spiraled) x 5
    Too tired to bend anymore after these. (I was going to try two more unspiraled 60ds, but there's no way in hell I would've done anything to 'em.)

    [COC]
    - (Tr) x 5
    - (#1) x 3 -- Cheated.
    - (#1.5) x 1 -- No set, full close.
    - 3 x (#1.5) x 10 -- Cheated.
    - (Tr) x 15 -- Held it closed for 15 counts on the last rep.

    Finger Extensions
    - 3 x IronMind Red Band x 15

    Behind-the-Back Wrist Curls
    - 3 x 85 x 15

    Reverse Wrist Curls
    - 3 x 50 x 15

    11/20/12 — Workout #2

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 1
    - 275 x 1
    [added belt]
    - 5 x 305 x 2

    Adding squats to Tuesday and Thursday. Going to be doing M/W/F back squats, T/Th front squats next microcycle—this is a preparation for that.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  6. #36
    Registered User CharlesSwann's Avatar
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    11/21/12 — Workout #1

    Front Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 1
    - 260 x 1 [8]
    - 270 x 1 [9]
    - 275 x 1 [10]
    - 3 x 215 x 2

    Sumo Deadlift w/ 2" Deficit
    - 25 x 5
    - 125 x 3
    - 225 x 1
    [added belt]
    - 275 x 1
    - 10 x 325 x 2 -- Held it for 15 seconds on the last rep of the last set.

    I was planning on doing (10 x 225 x 2) with quadrupled mini bands but I could barely lock it out—no way I'd pull off twenty reps with it today. Not great but I'm not too worried about it. The sets with 325 were pretty easy.

    11/21/12 — Workout #2

    Overhead Press
    - 3 x 25 x 5
    - 135 x 1
    - 180 x 0 -- Not quite.
    - 175 x 1 [10] -- Harder than last week. I'll chalk it up to an off day.
    - 3 x 145 x 3
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  7. #37
    Registered User CharlesSwann's Avatar
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    11/23/12 — Workout #1

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 325 x 1
    - 375 x 1 [9]
    - 380 x 1 [9]
    - 385 x 1 [9]
    - 390 x 1 [10]
    - 3 x 325 x 2 -- These are a bit too heavy for my volume sets. Especially with so many singles.

    Had to drop the Hip Thursts today. Not sure if I'll be able to set them up for a long while now.

    11/23/12 — Workout #2

    Bench
    - 2 x 25 x 10
    - 125 x 3
    - 225 x 1
    - 275 x 1 [10]
    - 3 x 225 x 2

    Rows
    - 3 x 205 x 12
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  8. #38
    Registered User CharlesSwann's Avatar
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    11/24/12 — Workout #1

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 1
    - 275 x 1
    [added belt]
    - 5 x 305 x 2

    These felt awful today. This program'll be the death of me. Next microcycle really ramps up the volume.

    11/24/12 — Workout #2

    Steel Bending
    - (6", 3/16, cold rolled) x 1
    - (5", 3/16, cold rolled) x 1
    - (6", 5/16, grade 2 bolt) x 1
    - (7", 1/4, cold rolled) x 1 --HUGE PR. This is a landmark bend.
    - (6", 1/4, hot-galv nail unspiraled) x 1
    - (6", 1/4, hot-galv nail spiraled) x 5
    - (6", 1/4, hot-galv nail unspiraled) x 1
    - (6", 1/4, hot-galv nail unspiraled) x 0

    Side Lever w/ 10lb Sledgehammer (In)
    - 3 x 12 -- hand's length down

    Side Lever w/ 10lb Sledgehammer (Out)
    - 3 x 12 -- hand's length down

    Front Lever w/ 10lb Sledgehammer
    - 3 x 12 -- at head

    Forward Lever w/ 10lb Sledgehammer
    - 3 x 12 -- hand's length down

    Overhead Lever w/ 10lb Sledgehammer
    - 3 x 12 -- three hands' length down

    Back Lever w/ 10lb Sledgehammer
    - 3 x 12 -- four hands' length down

    Fingerwalks (one hand) w/ 10lb Sledgehammer
    - 3 x full length

    Fingerwalks (one hand) on a Plate
    - 3 x (5lb plate) x 5

    Pinch-Grip Deadlift
    - 3 x 90 x 12

    Dead Hangs
    - 3 x 105 for 30 seconds

    I'm really excited about bending the IM yellow nail. I think this qualifies me as an intermediate bender.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  9. #39
    Registered User CharlesSwann's Avatar
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    Starting a light week today before it really picks up next week.

    11/28/12 — Workout #1

    I'm hoping to learn a proper full clean, and this is just a bit of form work in that direction.

    Tall Clean
    - 2 x 25 x 3
    - 75 x 3
    - 3 x 135 x 3 -- Missed the last rep on the first or second set (I forgot to mark it down).

    Clean
    - 135 x 3
    - 155 x 3

    11/28/12 — Workout #2

    Dips
    - 3 x Body Weight x 5
    - 55 x 3
    - 3 x 105 x 8 -- Messy last set. I had to pause on the ground between the last few reps.

    Wide-Grip Incline Bench
    - 25 x 8
    - 3 x 145 x 8
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  10. #40
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    youtu.be/UvLJD5K47Ds
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  11. #41
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    Light week continues.

    11/29/12

    Chin Ups
    - Body Weight x 17
    - Body Weight x 15
    - Body Weight x 13

    Curls
    - 3 x 85 x 12
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  12. #42
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    Last light day before my really difficult microcycle begins.

    12/01/12

    Dimel Deadlift
    - 25 x 10
    - 125 x 10
    [added belt]
    - 3 x 225 x 15

    Rear Delt Raise
    - 3 x 95 x 12
    Super-set with:
    Upright Row
    - 3 x 95 x 12

    Tall Cleans
    - 5 x 95 x 3 -- Lowered the weight because of all the shoulder (and indirectly, trap) work above. I tightened up my form a bit and these felt a lot better today.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  13. #43
    Registered User CharlesSwann's Avatar
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    Had to move to my cold, unlevel garage for the next few weeks because of some renovations.

    12/04/12 — Workout #1

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 1
    [added belt]
    - 325 x 1
    - 375 x 1 [9]
    - 385 x 1 [9]
    - 395 x 0 -- Pretty close, but not quite.
    - 3 x 305 x 2

    12/04/12 — Workout #2

    Bench
    - 25 x 10
    - 125 x 3
    - 225 x 1
    - 275 x 0 -- Got one end racked and the other one a cm or two short.
    - 255 x 1 [8]
    - 3 x 225 x 2

    Pull Ups
    - 35 x 8
    - 35 x 7
    - 35 x 4 -- Exhausted, in a rush. Blew it.

    I'm worried about the unlevel floors. On my squats, one side was hitting the pins, so I had to lower them.
    During my bench that same side was the lower one when I only managed to rack one side.
    Maybe I'm just psyching myself out.

    All in all pretty terrible workouts today, but not a big deal overall. 'Just need to make sure to avoid failed reps nearer the middle of the program, maybe get a bit more conservative than I'm used to.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  14. #44
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    12/05/12 — Workout #1

    Hang Cleans (Above the Knees)
    - 3 x 25 x 5
    - 95 x 3
    - 135 x 3
    - 165 x 3
    - 185 x 2
    - 195 x 1
    - 205 x 1
    - 215 x 1
    - 225 x 1
    - 235 x 1
    First time doing these, so a bit too many reps trying to figure out where I'm at, but no problem. The more reps the more form practice.
    I felt pretty good about these but I forgot one of my cues for the hands/arms. Note to self: don't do that.

    Front Squats
    - 25 x 3
    - 125 x 2
    - 225 x 1
    - 265 x 1 [9] -- Hit the clips hard and almost dumped it. I still blame this damn floor.
    - 2 x 215 x 2
    - 215 x 3 -- Went for three on the third volume set because I was kind of frustrated by the 265. Bit harder than I would've liked for my volume sets.

    All in all I might've tried for a touch more on hang clean (probably not) and definitely more on Front Squat, but I'm erring on the side of caution based on yesterday's circus and since it's still just the first week.

    12/05/12 — Workout #2

    Steel Bending
    - (6", 3/16, cold rolled) x 1
    - (5", 3/16, cold rolled) x 1
    - (6", 5/16, grade 2 bolt) x 1
    - (6", 1/4, cold rolled) x 1 --Another HUGE PR, and another landmark bend. (IM Blue.)
    - (6", 1/4, grade 5 bolt) x 1 -- And ANOTHER big PR. Sweet.
    - (6", 1/4, hot-galv nail spiraled) x 3
    - (6", 1/4, hot-galv nail unspiraled) x 1
    Great bending today. Next step is Grade 8 bolt. If I can handle that, I should be able to certify with IronMind on the red nail.

    [COC]
    - (Tr) x 1
    - (#1) x 1
    - (#1.5) x 1
    - (#2) x (3/4) -- Oh man, millimeters away on the left. Full close on the right. This is almost mine.
    - (#2) x (4/5) -- This one was even closer. I thought it was closed but when I held it up to my face, I couldn't quite tell, so I'm not counting it yet.
    - 3 x (#1.5) x 12 -- Cheated.
    - (Tr) x 15 -- Held it closed for 20 counts on the last rep.

    Finger Extensions
    - 3 x IronMind Red Band x 15

    Behind-the-Back Wrist Curls
    - 3 x 85 x 15

    Reverse Wrist Curls
    - 3 x 50 x 15
    Last edited by CharlesSwann; 12-06-2012 at 03:39 AM.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/06/12 — Workout #1

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 1
    [added belt]
    - 325 x 1
    - 375 x 1 [9]
    - 385 x 1 [10]
    - 3 x 305 x 2
    Note: maybe move up to 310 for volume sets.

    Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands
    - 25 x 3
    - 125 x 3
    - 225 x 2
    [added belt]
    - 320 x 1
    [added bands]
    - 10 x 320 x 2
    Phew, I feel like these could kill me.

    12/06/12 — Workout #2

    Overhead Press
    - 2 x 25 x 8
    - 135 x 3
    - 175 x 1 [9]
    - 180 x 0 -- Thought 175 was easy enough but not quite.
    - 3 x 145 x 3
    Note: maybe move up to 150 for volume sets.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  16. #46
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    12/08/12 — Workout #1

    Pretty tired and sore going in to today's workout.

    Squat
    - 3 x 25 x 5
    - 125 x 3
    - 225 x 1
    [added belt]
    - 325 x 1
    - 375 x 1 [10]
    - 380 x 1 [10]
    - 3 x 305 x 2
    I'll start using 310 next week.

    12/08/12 — Workout #2

    Bench
    - 2 x 25 x 10
    - 125 x 3
    - 225 x 1
    - 265 x 1 [9]
    - 270 x 1 [8] -- This one went better than 265. Just had to make sure to stay really tight and focused.
    - 3 x 225 x 3

    Rows
    - 3 x 205 x 12

    Note to self: stay tight and focused, especially AFTER unracking the weight. I think I've gotten too comfortable/careless by lifting so frequently.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/09/12 — Workout #1

    Even more tired and sore going in today.

    Clean and Jerk
    - form work with 75lbs (about 32 reps total)

    Snatch
    - form work with 75lbs (about 20 reps total)

    In agony going into front squats, not expecting any PRs or anything.

    Front Squats
    - 25 x 3
    - 125 x 3
    - 225 x 1
    - 265 x 1 [9]
    - 270 x 1 [10] -- This one was a miracle. I hit the pins again and lost my balance. Still got up after a few seconds in the hole.
    - 2 x 215 x 2
    - 215 x 3 -- Going for a triple felt better today, I could probably move up to 220 next week.

    12/09/12 — Workout #2

    Steel Bending
    - (6", 3/16, cold rolled) x 1
    - (6", 5/16, grade 2 bolt) x 1
    - (7", 5/16, cold rolled) x 0 --Going to start feeling out the red nail. Form felt off.
    - (7", 1/4, cold rolled) x 0 --Sigh
    - (6", 1/4, cold rolled) x 1 --Definitely a form problem; this should be harder than the 7".
    - (7", 1/4, cold rolled) x 1
    - (7", 5/16, cold rolled) x 0

    Cut out a few bends and levers because I got an acute hand pain. I'm going to reduce the bending volume per week, I think. Especially since I spend way too many hours a week doing forearm/grip work as it stands.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/11/12 — Workout #1

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 1 -- Meant to do two. Doesn't matter.
    - 295 x 1
    [added belt]
    - 345 x 1
    - 380 x 1 [9]
    - 385 x 1 [10]
    - 3 x 310 x 2

    12/11/12 — Workout #2

    Bench
    - 25 x 10
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 270 x 1 [8]
    - 275 x 1 [9]
    - 230 x 2
    - 230 x 3
    - 235 x 3
    Much better benching today. My note to stay tight after unracking helped. Another note: depress body into bench as much as possible prior to unracking the weight.

    Pull Ups
    - 3 x 35 x 8
    I'd like to try for (3 x 7+) with 40lbs next week.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/12/12 — Workout #1

    Snatch
    - form work with 95lbs (about 12 reps total)
    - 115 x 1, x 1, x 1
    - 135 x 1, x 1
    - 155 x 1
    Unsurprisingly, I'm finding it tough to balance the catch.

    Clean and Jerk
    - 155 x 1, x 0, x 1, x 1
    Bad jerks, I need to focus on actually doing them correctly, because I'm not.

    Front Squats
    - 25 x 3
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 270 x 1 [8]
    - 280 x 1 [9]
    - 285 x 0 -- Can definitely get this one on a good day.
    - 3 x 220 x 2

    12/12/12 — Workout #2

    New grip/forearm programming. No bending today.

    [COC]
    - (Tr) x 1
    - (#1) x 1
    - (#1.5) x 1
    - (#2) x 0
    - (#2) x 0 -- Closer than ever, hoping for this any day now.
    - 2 x (#1.5) x 13 -- Cheated.
    - (#1.5) x 15 -- Cheated.
    - (Tr) x 15 -- Held it closed for 20 counts on the last rep.
    - (#1.5) -- Held it closed for 5 counts.

    Finger Extensions
    - 3 x IronMind Red Band x 15

    Pinch-Grip Deadlift
    - 3 x 95 x 12
    Barely made it. I could probably stand to redo this weight next week and clean it up.

    Behind-the-Back Wrist Curls
    - 3 x 85 x 15

    Reverse Wrist Curls
    - 50 x 15
    - 2 x 55 x 15
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/13/12 — Workout #1

    Felt awful today.

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    - 345 x 1
    - 380 x 1 [10]
    - 2 x 310 x 2
    - 2 x 310 x 3
    - 315 x 3
    - 320 x 3
    - 325 x 3

    Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands
    [added belt]
    - 125 x 3
    - 225 x 2
    - 290 x 1
    [added bands]
    - 10 x 290 x 2
    Held it on the last rep for 30 counts, might've been able to go longer but the bands were pulling me forward and killing my back/glutes.

    Lost it today. On my last sets for squat I got so frustrated with being tired/down on myself that I snapped and kept going way past my normal sets. I was practically seeing red the whole time.

    12/13/12 — Workout #2

    Overhead Press
    - 2 x 25 x 5
    - 135 x 3
    - 170 x 0
    - 170 x 1 [10] -- Two bad starts for this attempt.
    - 145 x 3
    - 150 x 3
    - 150 x 5
    - 155 x 5

    I expected bad pressing today so I went for 170 instead of 175-to-180 but even that didn't work out too well.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/15/12 — Workout #1

    Squat
    - 3 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    - 345 x 1
    - 375 x 1 [10] -- Hehe. Christ. Is this the dark period the Bulgarians talk about? Probably just the cumulative soreness, rather than something nervous system based, at this point.
    - 315 x 3
    - 320 x 3
    - 325 x 3

    12/15/12 — Workout #2

    Bench
    - 25 x 10
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 275 x 1 [9]
    - 280 x 1 [10]
    - 2 x 235 x 3
    - 235 x 2

    Rows
    - 3 x 205 x 12
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/17/12 — Workout #1

    Jerk
    - form work with 45lbs (about 30 reps total)
    - form work with 95lbs (about 30 reps total)
    Made some decent progress in spotting problems and working on fixing them.

    Snatch
    - form work with 95lbs (about 10 reps total)
    Didn't have any more in me today. I'm feeling really beat up.

    Front Squats
    - 25 x 3
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 270 x 1 [9]
    - 275 x 1 [10]
    - 2 x 220 x 2
    - 225 x 3

    This program is starting to feel like Smolov did. You get to a point where you do a rep and feel like it was all you could possible do and you're done for, then you take a few deep breaths and slap another 10lbs on the bar. Lately there's always a part of my workout where I start feeling like I'm blacking out.
    That and it's spilling over and even my daily life is starting to feel like hell.

    12/17/12 — Workout #2

    Steel Bending
    - (6", 3/16, cold rolled) x 1
    - (6", 1/4, hot-galv nail spiraled) x 1
    - (7", 1/4, cold rolled) x 1
    - (6", 1/4, cold rolled) x 1
    - (6", 1/4, grade 5 bolt) x 1
    - (7", 5/16, cold rolled) x 0
    - (7", 5/16, cold rolled) x 0
    - (7", 5/16, cold rolled) x 0
    - (6", 1/4, hot-galv nail spiraled) x 3
    - (6", 5/16, grade 2 bolt) x 1
    - (6", 1/4, hot-galv nail unspiraled) x 1
    - (6", 1/4, hot-galv nail unspiraled) x 0

    Side Lever w/ 10lb Sledgehammer (In)
    - 3 x 12 -- hand's length down

    Side Lever w/ 10lb Sledgehammer (Out)
    - 3 x 12 -- hand's length down

    Front Lever w/ 10lb Sledgehammer
    - 2 x 12 -- at head
    - 1 x 12 -- two fingers' length down

    Forward Lever w/ 10lb Sledgehammer
    - 2 x 12 -- hand's length down
    - 1 x 12 -- hand and two fingers' length down

    Overhead Lever w/ 10lb Sledgehammer
    - 3 x 12 -- three hands' length down

    Back Lever w/ 10lb Sledgehammer
    - 3 x 12 -- four hands' length down

    Fingerwalks (one hand) w/ 10lb Sledgehammer
    - 3 x full length

    I had to do these a lot later (long story), but I'm not going to count it as 'third' workout today:

    Fingerwalks (one hand) on a Plate
    - (5lb plate) x 5
    - 2 x (5lb plate) x 8
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/19/12 — Workout #1

    Squat
    - 4 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    - 345 x 1
    - 375 x 1 [9]
    - 385 x 1 [10]
    - 395 x 1 [9]
    - 3 x 325 x 3

    12/19/12 — Workout #2

    Bench
    - 25 x 10
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 275 x 1 [10]
    - 280 x 0 -- Ouch. Hurt my neck on this one, more on that below.
    - 3 x 225 x 3 -- Note to future-me: go back up to 235 or 240 for these after neck is better.

    Pull Ups
    - Body weight x 18
    - Body weight x 10 -- Even these are hurting my neck. I'm calling it here. No need to be overzealous and stupid.
    I'll do weighted again (3 x 40 x 7) next time, provided my neck is better.

    I hurt my neck sleeping last night (bad position) and didn't think much of it, but I tweaked it pretty hard on 280 (I'm can't-look-right-mode as of writing this). Thought of not finishing the benching but I just cooled down the arch and proceeded more carefully for the volume sets. Dropped weighted pull ups as well.

    I'm really hoping I don't have to cancel any workouts over the next day or two.

    Anyway, so it goes.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/20/12 — Workout #1

    Neck is much better today. Still feel it but nothing too bad. I took an advil and went for it.

    Snatch
    - 2 x 45 x 3
    - 95 x 1, x 1
    - 115 x 1, x 1
    - 135 x 0, x 1 -- Trouble balancing the catch.
    - 155 x 0, x 0, x 0, x 0, x 0, x 0, x 1 -- Balance again.
    I'm easily getting it up high enough but I'm not quite catching it correctly. I ordered rubber mats but I'm on cement for now so I'm not pushing it as much as I'd like to. I made it in the end, though! (Funny thing is the one that I actually made ended up being pretty easy.)

    Clean and Jerk
    - 45 x 3
    - 95 x 3
    - 115 x 3
    - 135 x 2
    - 155 x 1
    - 165 x 1
    - 185 x 1
    - 205 x 1 -- Bit of a press-out on this one but it's a lot better than failing 155 like last week.
    Better jerks today. Not perfect, but much, much better.

    Front Squat
    - 25 x 3
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 275 x 1 [9]
    - 280 x 1 [9]
    - 285 x 1 [9]
    - 225 x 2
    - 230 x 2
    - 230 x 3

    12/20/12 — Workout #2

    [COC]
    - (Tr) x 1
    - (#1) x 1
    - (#1.5) x 1
    - (#2) x 1 -- Cheated. (By accident, lol.)
    - 2 x (#2) x 1 -- Yay. PR.
    - (#2) x 0
    - (#2) x 7 -- Cheated.
    - (#2.5) x 0 -- Just for fun. I managed to cheat-close with the right hand. Not quite with the left.
    - 2 x (#2) x 5 -- Cheated.
    - 3 x (#1.5) -- Held it closed for 10 counts.
    - (Tr) x 15 -- Held it closed for 15 counts.

    Finger Extensions
    - IronMind Red Band x 15
    - IronMind Red Band x 3 -- One of them snapped.
    - 2 x IronMind Green Band x 15

    Pinch-Grip Deadlift
    - 3 x 95 x 12

    Behind-the-Back Wrist Curls
    - 85 x 12
    - 2 x 90 x 15

    Reverse Wrist Curls
    - 3 x 55 x 15
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/21/12 — Workout #1

    Squat
    - 3 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    - 345 x 1
    - 380 x 1 [10]
    - 390 x 1 [10] -- Blacking out after this one. I'm a bit surprised I even made it with how tired and sore I am.
    - 3 x 330 x 2

    Sumo Deadlift w/ 2" Deficit
    [added belt]
    - 25 x 5
    - 125 x 3
    - 225 x 2
    - 325 x 1
    - 10 x 355 x 2

    12/21/12 — Workout #2

    Overhead Press
    - 2 x 25 x 5
    - 135 x 3
    - 155 x 1
    - 175 x 1 [9]
    - 180 x 1 [10]
    - 3 x 155 x 3

    Feet-elevated Push Ups
    - Prehab (3 x 15)
    Face pulls w/ Monster-Mini Band
    - Prehab (3 x 15)
    Overhead shrugs
    - Prehab (25 x 15, 2 x 45 x 15)

    I added the shoulder prehab because all the shoulder work (bench, OHP, jerk, snatch) is killing my shoulders. They've been in a bit of pain lately so I'm going to see if these help. Not sure how often I'll do them yet.

    Even during the prehab work I started to feel a lot better, so I'm pretty confident about the addition so far.
    Last edited by CharlesSwann; 12-22-2012 at 02:28 AM.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/23/12 — Workout #1

    Squats
    - 3 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    - 345 x 1
    - 385 x 1 [10]
    - 400 x 1 [9] -- Today was the last back squat of microcycle so I thought I'd go for it. Hehe.
    - 405 x 1 [10]
    [removed belt] -- Bit of rib pain so I did volume sets beltless.
    - 325 x 1
    [added belt] -- Beltless set was too messy haha, I didn't adjust form properly.
    - 2 x 325 x 2

    12/23/12 — Workout #2

    Bench
    - 25 x 10
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 275 x 1 [9]
    - 285 x 1 [9]
    - 290 x 0 -- Wasn't a bad attempt.
    - 235 x 2
    - 2 x 240 x 2

    Rows
    - 3 x 210 x 12

    I got new wraps for bending. Two pairs of leather wraps. I cut 'em out from a welding apron:



    I'm going to build up to a red nail bend in double leathers, then single wraps, then IM wraps.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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    12/24/12 — Workout #1

    (Snatch + Snatch Balance + Overhead Squat)
    - 2 x 45 x (1 + 1 + 5)
    - 45 x (1 + 3 + 3)
    - 95 x 0
    - 95 x (1 + 1 + 0)
    - 95 x 0
    - 3 x 95 x (1 + 3 + 3)
    Still finding problems with my catch but I feel like I'm slowly improving them.

    Snatch
    - 95 x 3
    - 115 x 1
    - 135 x 0, x 1
    - 155 x 0, x 1
    Only two attempts, big improvement haha. Still not comfortable pushing this much further 'til I get my mats.

    (Clean + Jerk)
    - 95 x (1 + 3)
    - 95 x (2 + 3)
    - 95 x (2 + 3)
    - 95 x (1 + 3)
    - 95 x (1 + 3)
    Jerk cue: I seem to get a better jerk when I focus on snapping my back foot back/down rather than the front foot.
    Clean cue: Start with the weight distributed evenly throughout the foot, NOT at the front.

    Front Squats
    - 25 x 3
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 275 x 1 [9]
    - 285 x 0
    I had more in me, but I was blacking out after unracking every rep—even 195—and they all felt hard even though my legs had it easy. Not sure why, probably just not my day today. I did (125 x 3) after 285 to feel out if I should do my volume sets but by then I was dizzy enough that I called it a day.

    12/24/12 — Workout #2

    Used my leather wraps today. Double wrapped for the red.

    Steel Bending
    - (6", 3/16, cold rolled) x 1
    - (6", 1/4, hot-galv nail spiraled) x 1
    - (7", 1/4, cold rolled) x 1
    - (7", 5/16, cold rolled) x 0
    - (7", 1/4, cold rolled) x 1
    - (7", 5/16, cold rolled) x !!!!!



    Almost got the red nail!

    Bonus: it's an OFF-CENTER BEND! The longer arm is about an inch longer, which makes it a lot harder to crush down. I think I would've definitely gotten a full bend if it were centered.

    I can't believe it, I'm actually getting there. I will certify on this bastard, even if it kills me. For now I'll be ecstatic about this huuuuuuuge PR.

    Side Lever w/ 10lb Sledgehammer (In)
    - 1 x 12 -- hand's length down
    - 2 x 12 -- hand and two fingers' length down

    Side Lever w/ 10lb Sledgehammer (Out)
    - 3 x 12 -- hand's length down

    Front Lever w/ 10lb Sledgehammer
    - 2 x 12 -- two fingers' length down
    - 1 x 12 -- three fingers' length down

    Forward Lever w/ 10lb Sledgehammer
    - 1 x 12 -- hand and two fingers' length down
    - 1 x 12 -- two hands' length down
    - 1 x 12 -- two hands and two fingers' length down

    Overhead Lever w/ 10lb Sledgehammer
    - 1 x 12 -- three hands' length down
    - 2 x 12 -- four hands' length down

    Back Lever w/ 10lb Sledgehammer
    - 1 x 12 -- four hands' length down
    - 2 x 12 -- five hands' length down

    Fingerwalks (one hand) w/ 10lb Sledgehammer
    - 3 x full length

    Fingerwalks (one hand) on a Plate
    - (5lb plate) x 8
    - (10lb plate) x 3 -- Humbling.
    - (5lb plate) x 10
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  28. #58
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    Starting Deload week. (Though I'll be testing DL at some point—probably on Friday.)

    12/26/12

    This time around I'm trying to keep the workouts similar to the regular cycle and just cutting intensity and volume.

    Squat
    - 4 x 125 x 5
    - 225 x 3
    - 295 x 2
    [added belt]
    - 345 x 1
    - 365 x 1

    Bench
    - 25 x 10
    - 125 x 8
    - 195 x 3
    - 245 x 1
    - 260 x 1

    Pull Ups
    - 3 x 40 x 7
    I'll try for (3 x 45 x 6+) next time.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  29. #59
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    12/28/12

    Sumo Deadlift
    - 2 x 20 x 5
    - 130 x 3
    - 230 x 3
    - 330 x 2
    [added belt]
    - 405 x 1
    - 455 x 0 -- ****ty floor, I slipped and almost fell during. Chalked my feet from here on out.
    - 500 x 1
    - 515 x 1
    - 525 x 0

    Squat
    - 125 x 3
    - 225 x 2
    [added belt]
    - 295 x 1
    - 345 x 1
    - 365 x 1

    Overhead Press
    - 95 x 5
    - 135 x 3
    - 165 x 1

    Feet-elevated Push Ups
    - Prehab (3 x 15)
    Face pulls w/ Monster-Mini Band
    - Prehab (3 x 15)
    Overhead shrugs
    - Prehab (3 x 45 x 15)
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  30. #60
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    01/01/13 — Workout #1

    Squat w/ 5-Count Pause
    [no pause]
    - 2 x 25 x 6
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    [paused]
    - 345 x 1
    - 365 x 1 [10]
    - 370 x 1 [10]
    - 375 x 1 [10]
    [no pause]
    - 3 x 325 x 2

    Feels good to squat again, I kind of missed it (all few days of it, lol). I'll probably eat my words 3 weeks from now.

    01/01/13 — Workout #2

    Illegally-Wide Bench w/ 5-Count Pause
    [no pause]
    - 2 x 25 x 12
    - 125 x 8
    - 195 x 3
    [paused]
    - 245 x 1
    - 265 x 1 [10] -- Probably more of a 9.5. Kind of hard to tell with an exaggerated pause.
    - 270 x 0
    [no pause]
    - 3 x 240 x 2

    Sternum Chin-Ups
    - 3 x Body Weight x 8
    Keep reps/weight next week and clean up form.

    01/01/13 — Workout #3

    Holds/Assisted Closes

    [COC]
    - 2 x (Tr) x 3
    - (#1) x 3
    - (#1.5) x 1
    - (#2) x 1
    - 3 x (#1.5) -- coin holds to failure
    - (#2.5) x 3 -- assisted close
    - (#3) x 5 -- assisted close
    - (Tr) x 5
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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