In Search of Strength

[CharlesSwann]

12/28

Lowbar: 2 x 385x8, 385x12

Session e1RM: 530
Session volume: 10,780
Session avg int: 73%

[CharlesSwann]

12/29

Beltless highbar: 2 x 345x8, 345x13

Session e1RM: 480
Session volume: 10,005
Session avg int: 72%

[CharlesSwann]

12/30

Bench: 3 x 265x8
Incline bench w/ 2ct-pause: 195x3, 205x3, 215x3

[CharlesSwann]

01/02

Front squat: 2 x 315x5, 315x8

Session e1RM: 400
Session volume: 5,670
Session avg int: 78%

[CharlesSwann]

01/03

Bench to 8th pin: 335x3
CG w/ feet up: 3 x 240x8

Been having some hip pain. Not sure if I should squat tomorrow.

[CharlesSwann]

Decided not to squat. This year I really want to push for slower progress over injury. Slow and steady (and safe). Need to get smarter.

I'm going to try picking up squats again on Tuesday (one week off).

01/06

Bench: 3 x 270x8
Incline bench w/ 2-ct pause: 200x3, 210x3, 220x3

[CharlesSwann]

01/07

Cheat row: 3 x 315x5

[wardog21]

Very strong numbers in here. Subbed!

[CharlesSwann]

Hip still giving me grief. Doctor gave me a topical NSAID and a cortisone script. Holding off on the shot as a last resort. No serious squats for a while, unfortunately.

01/10

Bench to 9th pin: 335x2
CG w/ feet up: 3 x 245x8
Box squat: 135x10, 3 x 135x20

Very strong numbers in here. Subbed!

Thanks! Nice to have someone around.

[CharlesSwann]

01/11

Box squat: 3 x 165x20
Cheat row: 3 x 315x5

[CharlesSwann]

01/12

Box squats: 3 x 185x20
Beltless highbar: 135x20

[CharlesSwann]

01/13

Bench: 3 x 275x5
Box squat: 215x15
Low bar squat: 2 x 215x10

[wardog21]

Holy volume!

[CharlesSwann]

01/16

6.75" above parallel box squat: 315x5, 405x5, 455x5, 495x5, 525x5, 545x10
Spanish squat w/ 10-ct hold: 3 x BWx3

edit: I was suspicious so I remeasured the box height. Adjusted the added height up a bunch. That makes sense. Going to try 5" on Thursday or Friday to see if I can do the ROM pain free.

Holy volume!

I was hoping light weight and high volume would get some blood flow going and help my injury. Mixed results! The latest idea is partial ROM squats and I'm liking it a lot more so far. I'm not good at just resting, and I think pure rest isn't the greatest to get back to lifting heavily anyway. I could definitely be better at walking that line, though.

[CharlesSwann]

01/17

Bench to 10th pin: 335x2
CG w/ feet up: 3 x 250x8

10th pin is getting pretty close to full ROM. One or two more sessions of reducing ROM.

[CharlesSwann]

01/19

5" above parallel box squat: 495x3, 545x3, 565x2, 585x3
Cheat row: 2 x 315x5, 315x10
Spanish squat w/ 20-ct hold: 3 x BWx1

[CharlesSwann]

01/20

Bench press: 3 x 275x7
Incline bench w/ 2-ct pause: 205x3, 215x3, 225x3

[CharlesSwann]

01/21

Just a bit of light rehab

Spanish squats w/ 30-ct hold: 3 x BWx1

Injury thoughts:
Hip - pretty steady, not getting worse but not really a noticeable improvement either. That's not bad considering the decent box work I'm getting in. I have a feeling this will be a slow and steady one.
Knee - doing great. It hasn't been in pain for a long while, but I'm still getting grinding and cracking that leads to pain with reps. Couple days ago I noticed it wasn't cracking anymore, and with sleeves there are no sounds at all. Might phase in front squats and high bar this upcoming week, by feel.
Lower back - 100%, no complaints other than regular soreness after adding heavy squatting back in.

[CharlesSwann]

01/23

4" above parallel box squat: 495x1, 545x1, 565x1, 585x3
Spanish squat w/ 30-ct hold: 3 x BWx1

[CharlesSwann]

01/24

Bench press: 335x1
CG w/ feet up: 3 x 255x8

ROM progression worked great! Very smooth, easy single at 335. Will reset the pins and start on 345 next.

[CharlesSwann]

I got the cortisone shot on Friday. Resting a couple of days. Hopefully this helps.

[CharlesSwann]

01/28

Bench press: 3 x 275x8
Incline bench w/ 2-ct pause: 210x3, 220x3, 230x3
Beltless RDL w/ brief pause: 2 x 315x8, 315x12
Ab wheel roll out from knees: 3 x BWx10

[CharlesSwann]

01/29

Hypers: BWx20, 95x3, 3 x 95x5
Banded Pallof press: 5 x (band)x10

[CharlesSwann]

01/31

Front squat to 18" box: 2 x 315x5
Front squat to 21" box: 315x5, 335x5, 355x5, 375x5, 405x4
Squat to 7th pin w/ pause: 225x3, 315x1
Squat to 6th pin w/ pause: 2 x 315x1
High bar squat w/ 5-ct pause: 135x3

Trying different squats out to see how they treat my hip. None are stellar.

[CharlesSwann]

02/02

Beltless highbar w/ monster-mini band around knees and 3-ct pause: 135x5, 225x5, 285x3

This variation's more promising than the ones a few days back. I think I've sussed out my underlying problem, mainly being a tight TFL and room for some posterior glute med work. Going to keep to the core/posterior chain focused work while stretching/rolling (TFL) and strengthening (PGM) until the bursitis and/or tendinopathy calms down, but I'll maybe play with some band-around-knees squatting by feel on the side. I have a loose program while I rehab with some room on bench days (like today).

Bench to 7th pin: 345x6
CG with feet up: 260x5
Pull ups: 3 x BWx10

[CharlesSwann]

02/03

Single-Leg RDL: 2 x 135x5, 2 x 155x5, 165x5
Plank: 3 x 45x(30 seconds)

[CharlesSwann]

02/04

Hypers: 4 x 95x8
Beltless suitcase hold: 2 x 185 x (20 counts), 2 x 205 x (20 counts)

More core/posterior chain work. Feels great. I need to just do this and lay off the injury completely a while, even if my quad strength regresses or whatever (I mean, hell, I've done a lot worse for my long-term training trying to maintain it through this injury).

[CharlesSwann]

02/05

Bench: 280x8, 2 x 280x6
Incline bench w/ 3-ct pause: 215x3, 225x1, 225x3, 235x2
Cheat row: 3 x 325x5

[CharlesSwann]

02/06

Beltless RDL w/ brief pause: 2 x 325x8, 325x12
Plank: 3 x 45x(35 seconds)

[CharlesSwann]

02/07

Hypers: 4 x 100x5
Banded Pallof press: 4 x (Band)x10