In Search of Strength

[CharlesSwann]

Busy week, exhausted.

09/10

Beltless highbar: 405x3

[CharlesSwann]

09/12

Lowbar: 435x5
Push press: 235x1

Low bar feeling good. I'm adding 10lbs each time but it actually feels easier session to session.

I don't have safeties so I won't be pushing the RPE very high. I'm not sure what my working weight will end up being.

[CharlesSwann]

09/13

Beltless highbar: 405x3

[CharlesSwann]

09/15

Beltless highbar: 405x5

[CharlesSwann]

09/17

Did a 30 mile bike tour. Not gonna be squatting tonight or tomorrow, lol.

[CharlesSwann]

09/19

Lowbar: 445x5
Push press: 235x1

[CharlesSwann]

First time deadlifting in about 14 months.

09/21

Deadlift: 495x5, 545x1, 565x1
Pull ups: BWx10, BWx8, BWx6

[CharlesSwann]

Still sore from DLs!

I'm hoping to do 495x3, 525x3, 545x3ish every two weeks to get back up to speed. Basically ramping 3x3s. We'll see.

09/25

Beltless highbar: 425x3
Push press: 235x1

[CharlesSwann]

09/26

Lowbar: 455x5

[CharlesSwann]

09/28

Beltless highbar: 405x3

09/29

Lowbar: 465x5

[CharlesSwann]

Coming off a bad cold. Still coughing and all, gonna start slow.

10/07

Beltless highbar: 405x5
Push press: 235x1

[CharlesSwann]

10/09

Lowbar: 475x1

Frustrating workout. The 475 felt weightless (RPE 5ish), but my feet were slipping out on the hardwood (including on warm ups). I don't have chalk at my apartment or safeties, so it just felt super unsafe slipping around with this kind of weight.

[CharlesSwann]

10/10

Beltless highbar: 425x2

Gonna try to get a day pass to do deadlifts tomorrow.

Also, I ordered a squat rack with safeties. ETA is Thursday, but I doubt it'll actually come by then. Hopefully I get it before the weekend and I can get some good, heavy squatting in.

[CharlesSwann]

10/11

Deadlift: 495x3, 525x3, 545x4
+ 2 static holds with 405

[CharlesSwann]

10/12

Lowbar: 475x5

My rack came in. She's a beauty. Felt safe as ever in it, and I got the x5 easily, even the day after my deadlifting. On to 485 and beyond.

[CharlesSwann]

10/13

Beltless highbar: 440x2
Push press: 215x3

Latest useful PP cues (3): start with grip, test bounce, and elbows up.

[pringleeater]

Good work. Keep it up.

[CharlesSwann]

Thanks buddy, things are feeling pretty okay lately. I might even get some PRs one day.

10/15

Front squat: 365x1, 365x2, 365x2
Bench press w/ 3ct-pause: 255x1, 275x1, 285x1, 245x5

[CharlesSwann]

10/17

Beltless highbar: 440x3
Push press: 215x3

[CharlesSwann]

10/18

Lowbar: 485x6

Low bar still feeling good. The RPE isn't ridiculously low anymore, I'm starting to hit tough sets.
I'm still going for 495x5 next week. That would match my all-time rep PR. If that goes well I should be in good shape to actually get a PR single in 2017.

[CharlesSwann]

10/20

Beltless highbar: 440x3
Push press: 215x3

[CharlesSwann]

10/21

Front squat: 365x3

I'm a bit too rusty for this. I'll probably drop the weight and emphasize form until it starts feeling natural again.

[CharlesSwann]

10/23

Lower back a stiff mess, so I'm deloading squats. Not too worried about an upper only workload.

Bench from 3rd pin: 315x3, 365x3, 385x3, 395x4, 405x3
CG with feet up: 185x8, 205x8, 205x6
RDL: 135x20, 135x20, 135x20

Getting a deep tissue massage on Thur, hoping it helps with my back stiffness/recovery. Haven't tried it before.

[CharlesSwann]

(I'm not good at deloading)

10/25

Lowbar: 495x5

[CharlesSwann]

(I'm not good at deloading pt.2)

10/26

Deadlift: 545x5

[CharlesSwann]

10/30

Beltless highbar: 440x1
CG with feet up: 205x8, 205x8, 205x10

Weak day, but okay.

[CharlesSwann]

10/31

Lowbar: 505x5

My first real PR in a while. 10lb 5RM increase.

[CharlesSwann]

Token workout

11/02

Beltless highbar, 30 second rest: 6 x 335x3

[CharlesSwann]

Token workouts

11/03

CG with feet up: 215x8, 215x8, 215x8

11/04

Weighted hangs: 3 x 200x20 counts

[CharlesSwann]

J.R.R. Tolkein workout

11/05

Front squat, 30 second rest: 6 x 315x2