In Search of Strength

[CharlesSwann]

My back still feels crappy.

11/06

Bench from 4th pin: 365x5, 365x5, 365x5
CG with feet up: 225x8, 225x8, 225x8

[CharlesSwann]

11/08

Bench: 245x8, 245x8, 245x9
Incline bench w/ 2ct pause: 185x5, 195x5, 205x5

Hoping to deadlift tomorrow.

[CharlesSwann]

11/09

Deadlift: 585x3

I got the fourth rep off the ground, but only a couple of inches.

I also picked up and held 495 for 30 counts, after, for some extra grip.

[CharlesSwann]

11/13

Beltless highbar: 445x1, 405x5
Bench from 5th pin: 365x5
CG with feet up: 230x8, 230x8, 230x7

[CharlesSwann]

I need to rethink my training a bit. Low bar and deadlift were going great, but my lower back has felt bad for weeks now. I'm cutting out all lower work except for front squats until it feels better, and maybe modifying my typical workload after that. I think I didn't give myself enough time to re-adapt to non-oly squats.

11/15

Bench: 250x8, 250x8, 250x8
Incline bench w/ 2ct pause: 190x5, 200x5, 210x3

[CharlesSwann]

11/16

Front squat w/ 3-ct pause: 325x3

[CharlesSwann]

11/17

Seated OHP: 135x5, 135x8, 135x10
Pull ups: 3 x BWx10

[CharlesSwann]

11/19

Beltless highbar: 6 x 385x2
Hyperextensions: 3 x BWx25

[CharlesSwann]

11/20

Bench from 6th pin: 365x4
CG with feet up: 230x8, 230x8, 230x8

[CharlesSwann]

11/21

Beltless highbar: 6 x 385x3
Hypers: 3 x BWx20

[CharlesSwann]

11/23

Beltless highbar: 6 x 385x2
Hypers: 3 x BWx20

Focused a bit more on bracing, especially in the hole. Felt much better on my back, guess I've been getting sloppy. Note to self to do more of same on Sunday.

[CharlesSwann]

11/25

Bench: 255x8, 255x6, 255x6
Incline bench w/ 2ct pause: 190x5, 200x5, 210x4

Hilariously frustrating benching. The first 3 tries at 255, I had to cut the sets short after 1-2 reps because I was hitting something when I reached my chest. I tried lowering the safeties but it didn't help. After filming the third, I saw that my barbell plates were hitting the plates stored on the rack. On the 4th set I hit the j-hooks on four reps in a row and barely made the set. Not a good set up for a strong 3x8.

Two cues I'd like to mind: unrack around nose/eye level and chest to chin.

[CharlesSwann]

11/26

Beltless highbar: 6 x 385x4

Bit under the weather. If I get completely sick I probably won't be able to finish the program, which sucks.

[CharlesSwann]

11/27

Bench from 6th pin: 3 x 325x5
CG with feet up: 235x7, 235x7, 235x6

[CharlesSwann]

11/28

Beltless highbar: 6 x 385x2

There's a weird knee-loading cue that I slip into sometimes that helps my squats. This time I would brace, and then focus on loading the knees with a quick descent. Felt great once I got into that groove. Fourth set was easier than the first.

Anyway, 6x5 next. Not nearly as worried about that as 6x6 later (go figure).

[CharlesSwann]

11/30

Beltless highbar: 6 x 385x5

This time I just cued being confident. Quick and smooth movements. Tired but ignoring it. Feeling okay for 6x6 on Tuesday, as long as I feel at least this okay and rested. There's a 6x2 on Sunday.

[CharlesSwann]

12/01

Bench: 3 x 255x8
Incline bench w/ 2ct pause: 190x3, 200x3, 210x3

Bench went a lot better without knocking into something every set! This time I focused on maintaining my arch (chest to chin).

[CharlesSwann]

12/03

Bad news for finishing the program. My SI joint was acting up so badly I couldn't even do a working set, and it was supposed to be an easier day.

Today wasn't a crucial session. Tuesday is. I'll rest up and test the waters, but it's not looking good.

This is really, really frustrating.

[CharlesSwann]

Moved my Tuesday squats to Wednesday to hedge my injury and squeeze out some rest. I'm also going to keep the same weight/reps but add a belt for now. The rehab itself is going really well but I don't know how I'll feel with working set weight on it, yet. I'm really hoping I can do my 6x6@385 tomorrow without making things worse.

12/05

Bench from 7th pin: 3 x 325x5
CG with feet up: 235x8, 235x8, 235x7

[CharlesSwann]

12/06

High bar w/ belt: 6 x 385x6

Cueing elbows back helped me this time, I think my position was getting a bit exaggerated. Got my elbows back, midfoot balance and rode the weight aaaall the way down.

Next squat workout is 5x5 with 405 on the 11th. Hopefully beltless this time.

[CharlesSwann]

12/08

Bench: 3 x 260x8
Incline bench w/ 2ct pause: 195x3, 205x3, 215x2

[CharlesSwann]

Almost definitely bumping the squat over from tomorrow to the day after.

12/10

Single-Leg Good Morning: 4 x 95x5
Ab wheel: 3 x BWx5

[CharlesSwann]

New plan: doing a ton of rehab and heavy squatting to keep the pain in limbo probably isn't a good idea for a peak. I'm taking time off from the really bad lower back loading for now. I still hope to peak before the end of the year, but we'll see.

Since squatting pretty heavy a couple times per week with the recovery work was keeping me at steady pain, I'm really hoping a week off will do it.

12/11

Jefferson deadlift: 4 x 315x5
Plank: 3 x 45x(a bunch of time)

[CharlesSwann]

12/12

Bench from 8th pin: 325x4
CG with feet up: 3 x 235x8

[CharlesSwann]

12/13

Jefferson deadlift: 335x5, 355x5, 355x5, 365x5
Plank: 3 x 45x(a bunch of time)
Deadbugs: a bunch

Note to self: focus on knee position.

[CharlesSwann]

12/17

Beltless highbar: 405x1, 435x1, 455x1, 475x1

[CharlesSwann]

12/20

Beltless highbar: 405x1, 435x1

[CharlesSwann]

12/22

Bench: 315x1, 330x1

[CharlesSwann]

12/25

Beltless highbar: 405x1, 445x1, 475x1

[CharlesSwann]

OK, enough screwing around to end 2017.

Going to move up from 205 to 231 body weight, and hit a 1705 gym total (600/405/700) in 2018.

I don't know my starting maxes. Recently I've done 505x5/330/585x3 weighing 205, unpeaked. The weight gain will put me pretty close even if I don't get stronger.

I've got an autoreg-ish self-made program I'll be running. 4x squat/week, 3x bench/week. Still pretty minimal exercise selection.

I think I want to track session/weekly volume and average intensity for squats to make sure my autoreg is progressing parameters over time consistently. I'll also track session e1RM vs top to gauge session performance.

12/27

Bench to 7th pin: 335x6
CG with feet up: 3 x 235x8