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  1. #61
    Registered User CharlesSwann's Avatar
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    01/02/13 — Workout #1

    Clean and Jerk
    - 2 x 45 x 3
    - 95 x 1, x 1, x 1
    - 135 x 1, x 1
    - 165 x 1
    - 185 x 1
    - 205 x 0, 0 -- Getting the clean but failing the jerk.
    Terrible jerks today.

    Even on the lighter weights the jerk is feeling 'off' so I'm going to start banging out tons of repetitions with 45 and/or 95 until I'm consistent with form and comfortable moving up (like I'm doing with Snatch). As it stands they're a mess.

    (Snatch + Overhead Squat)
    - 3 x 95 x (1 + 3)

    Front Squat w/ 3-Count Pause
    [no pause]
    - 25 x 3
    - 125 x 3
    - 195 x 2
    [paused]
    - 225 x 1
    - 250 x 1 [9]
    [no pause]
    - 3 x 225 x 2
    Super-set with:
    Lateral Raise (Full ROM)
    - Prehab (2 x 10lb plate x 5, 3 x 10lb plate x 8)
    These feel incredible.

    Not sure if I'll keep paused front squats; it's harder not to pitch forward from a dead stop, so I'm feeling it in my wrists. Maybe that's good though—if I can stay straight on pauses I'll have perfect fast front squats. I'll have to think about it.

    01/02/13 — Workout #2

    [COC]
    - 2 x (Tr) x 3
    - (#1) x 3
    - (#1.5) x 1
    - (#2) x 0
    - 3 x (#1.5) -- coin holds to failure
    - (#2.5) x 3 -- assisted close
    - (#3) x 3 -- assisted close
    - (Tr) x 5

    Finger Extensions
    - 3 x IronMind Green Band x 15

    Pinch-Grip Deadlift
    - 3 x 100 x 5 -- Surprisingly difficult.

    Behind-the-Back Wrist Curls
    - 3 x 95 x 15

    Reverse Wrist Curls
    - 3 x 55 x 15
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  2. #62
    Registered User CharlesSwann's Avatar
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    01/03/13 — Workout #1

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

    Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands
    - 25 x 5
    - 125 x 3
    - 225 x 2
    [added belt]
    - 305 x 1
    [added bands]
    - 10 x 305 x 2 -- Held for 20 counts on the final rep.

    Power Shrugs (w/ Straps)
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 5
    - 3 x 310 x 5

    01/03/13 — Workout #2

    Illegally-Wide Bench w/ 5-Count Pause
    [no pause]
    - 25 x 10
    - 125 x 8
    - 195 x 3
    [paused]
    - 245 x 1
    - 260 x 1 [9]
    - 265 x 1 [10]
    [no pause]
    - 3 x 240 x 2

    Overhead Press
    - 95 x 3
    - 135 x 10
    - 2 x 135 x 8

    01/03/13 — Workout #3

    [COC]
    - 2 x (Tr) x 3
    - (#1) x 3
    - (#1.5) x 1
    - (#2) x 0
    - 2 x (#1.5) -- coin holds to failure -- Couldn't even close it the third time today.
    - (#2.5) x 3 -- assisted close
    - (Tr) x 5
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  3. #63
    Registered User CharlesSwann's Avatar
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    01/05/13 — Workout #1

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    - 345 x 1
    - 380 x 1 [9]
    - 395 x 1 [9]
    - 410 x 0 -- As close as could be on this one, pretty frustrated I managed to miss it.
    - 325 x 2
    - 2 x 330 x 2

    01/05/13 — Workout #2

    Bench
    - 25 x 10
    - 125 x 8
    - 195 x 3
    - 245 x 2
    - 275 x 1 [9]
    - 280 x 0 -- Oops, heh, I underestimated the fatigue from the increased bench frequency this past week.
    - 3 x 240 x 2

    Pendlay Rows
    - 175 x 12
    - 2 x 180 x 12
    Cleaned up my form relative to Bent Over Rows and focused on hitting my mid-back. I can probably inc. the weight next time.

    A bit more failing than I'd like these two workouts, unfortunately, but I'm not too worried about it. My legs were killing me so it was silly to go for a PR, but I got pretty damn close anyway. For bench, it's definitely just fatigue from benching Tues/Thurs—not used to 3x per week.

    I'll adjust more carefully next week. I'm a bit in the dark for unpaused front squats tomorrow as well, so they might be a bit messy, but I'll be good for the next two weeks after that.

    01/05/13 — Workout #3

    [COC]
    - (Tr) x 30
    - (Tr) x 25
    - (Tr) x 16
    - (Tr) x 18
    - (Tr) x 16
    - (Tr) x 14
    - (Tr) x 17
    - (Tr) x 12
    - (Tr) x 12
    - (Tr) x 12
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  4. #64
    Registered User CharlesSwann's Avatar
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    01/06/13 — Workout #1

    (Clean + Jerk)
    - 45 x (1 + 3)
    - 2 x 45 x (1 + 8)
    - 3 x 95 x (1 + 5)
    - 3 x 165 x (1 + 3)
    Doing a better job not pressing it out (not perfect though), but I need to clean up my feet/legs on the actual split now. Still terrible form, but little by little I'll get there.

    (Snatch + Overhead Squat)
    - 3 x 95 x (1 + 3)
    These felt much better today. I got it right into a nice balance each snatch (unlike usual hehe).

    Front Squat
    - 25 x 5
    - 125 x 3
    - 195 x 2
    - 245 x 1
    - 270 X 0 -- Wasn't feeling it today. Failing 15lbs under PR, though? Damn. No idea what's happening here.
    - 3 x 225 x 2

    Gettin' my ass kicked lately. Feeling weak as hell this week. Hopefully next week goes a bit better.

    Think I'm going to take it easier on my 'maxes' next week because I feel like I'm flirtin' with a breakdown lately. (And it's only the first week. Last microcycle I didn't feel like having a breakdown until week 3 .)

    01/06/13 — Workout #2

    Steel Bending
    - (6", 1/4, hot-galv nail spiraled) x 2
    - (7", 1/4, cold rolled) x 1
    - (7", 5/16, cold rolled) x 1 -- In double leather wraps.



    Now I just need to do it in IronMind's wraps and I can certify with them! Pretty exciting. Never thought I'd make it on one of their cert lists.
    Long way to go to bend w/ single IMs, though, but I think I can do it.

    I dropped the sledgehammer work and CoC work. Not happy about it, but I really feel like ****.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  5. #65
    Registered User CharlesSwann's Avatar
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    01/08/13 — Workout #1

    Squat w/ 5-Count Pause
    [no pause]
    - 3 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    [paused]
    - 345 x 1
    - 360 x 1 [10]
    - 365 x 1 [10]
    - 370 x 1 [10] -- Excruciating.
    [no pause]
    - 3 x 325 x 2 -- More excruciating.

    I'm in hell.

    01/08/13 — Workout #2

    Illegally-Wide Bench w/ 5-Count Pause
    [no pause]
    - 25 x 15
    - 125 x 8
    - 195 x 3
    [paused]
    - 235 x 1
    - 255 x 1 [9]
    - 260 x 1 [10]
    - 265 x 1 [9]
    [no pause]
    - 2 x 240 x 2
    - 240 x 5 -- 240 too easy. I'll increase the weight next time.

    Sternum Chin-Ups
    - 3 x Body Weight x 8

    01/08/13 — Workout #3

    Volume Sets

    [COC]
    - (Tr) x 38
    - (Tr) x 32
    - (Tr) x 27
    - (Tr) x 20
    - (Tr) x 20
    - (Tr) x 17
    - (Tr) x 16
    - (Tr) x 16
    - (Tr) x 16
    - (Tr) x 14
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  6. #66
    Registered User CharlesSwann's Avatar
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    01/09/13 — Workout #1

    Snatch
    - 45 x 3
    - 95 x 1, x 0, x 1, x 1
    - 115 x 1, x 1
    - 135 x 0, x 0, x 0, x 1 -- Balance problems. Tightened up for the subsequent sets.
    - 155 x 1
    - 165 x 1

    (Clean + Jerk + Jerk Balance)
    - 2 x 95 x (1 + 1 + 3)
    - 95 x (1 + 1 + 5)
    I like these. I think these'll really help me get a good split position.

    I opted out of paused front squats. Not worth the wrist risk right now.

    Front Squat
    - 25 x 5
    - 125 x 3
    - 195 x 2
    - 235 x 1
    - 255 x 1 [8]
    - 265 x 1 [9]
    - 270 x 1 [10]
    - 3 x 225 x 2 -- Consider 230 next time.
    Super-set with:
    Lateral Raise (Full ROM)
    - Prehab (4 x 10lb plate x 10)

    01/09/13 — Workout #2

    Rest Day (CoC)

    Finger Extensions
    - 5 x IronMind Green Band x 20
    Found a new way of doing these. Instead of putting my fingers in the band, I loop it around each finger. Much harder.

    Pinch-Grip Deadlift
    - 2 x 100 x 10
    - 100 x 7 + 3 -- Stupid last set. External circumstance ruined the end of my set and I cheated the last three reps unwittingly.

    Behind-the-Back Wrist Curls
    - 3 x 95 x 15

    Reverse Wrist Curls
    - 55 x 15
    - 2 x 60 x 15
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  7. #67
    Registered User CharlesSwann's Avatar
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    01/10/13 — Workout #1

    Squat w/ 5-Count Pause
    [no pause]
    - 3 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    [paused]
    - 335 x 1
    - 355 x 1 [9]
    - 360 x 1 [10] -- Excruciating again. It's the word of the week.
    [no pause]
    - 2 x 325 x 2
    - 325 x 0 -- I just didn't have it in me. I think I blacked out going down—straight to the pins on the first rep, no idea what happened.

    Took a 5 minute break.

    Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands
    [added belt]
    - 25 x 5
    - 125 x 3
    - 225 x 3
    - 325 x 1
    [added bands]
    - 10 x 335 x 2 -- Added 10-20s rest per set in light of my exhaustion.

    Power Shrugs (w/ Straps)
    - 25 x 5
    - 125 x 5
    - 225 x 5
    - 285 x 3
    - 3 x 335 x 5

    Lesson learned: if I really am feeling off, I won't shy away from dropping the weight on the volume sets. Better to do less weight than to wreck myself. If it's too easy I can always increase the weight and do more sets.

    Also, I'm going to stop doing paused squats for now. On one hand, I think they help teach one to succeed at grinding reps and to recover bad squats, on the other, I think they promote a slow squat speed which is something I trend towards a little too much anyway. Also they're pretty rough phsyically; a lot of blacking out and seeing stars and all that.

    01/10/13 — Workout #2

    Illegally-Wide Bench w/ 5-Count Pause
    [no pause]
    - 25 x 10
    - 125 x 8
    - 195 x 3
    [paused]
    - 235 x 1
    - 255 x 1 [9]
    - 260 x 1 [9]
    [no pause]
    - 2 x 245 x 2
    - 250 x 3 -- I could probably increase the weight yet again, surprisingly.

    Overhead Press
    - 95 x 3
    - 3 x 135 x 8
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  8. #68
    Registered User CharlesSwann's Avatar
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    01/12/13 — 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]
    - 385 x 1 [10]
    - 395 x 0 -- ****. Should've gone 390, I would've gotten that.
    - 3 x 315 x 2 -- As promised, diligently lowering the weight on these. (Not only for safety but also in the interest of better bar speed which I've been neglecting lately on my volume sets.)

    01/12/13 — Workout #2

    Bench
    - 25 x 10
    - 125 x 8
    - 195 x 3
    - 245 x 1
    - 275 x 1 [7]
    - 285 x 1 [8]
    - 295 x 1 [9]
    - 300 x 0
    - 3 x 250 x 2

    Pendlay Row
    - 3 x 185 x 12

    01/12/13 — Workout #3

    Volume Sets

    [COC]
    - (Tr) x 50
    - (Tr) x 40
    - (Tr) x 30
    - (Tr) x 25
    - (Tr) x 20
    - (Tr) x 20
    - (Tr) x 18
    - (Tr) x 20
    - (Tr) x 15
    - (Tr) x 12
    Last edited by CharlesSwann; 01-13-2013 at 01:19 AM.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  9. #69
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    01/13/13 — Workout #1

    (Clean + Jerk + Jerk Balance)
    - 45 x (1 + 5 + 3)
    - 45 x (1 + 3 + 3)
    - 95 x (1 + 1 + 3)

    Clean and Jerk
    - 165 x 1
    - 185 x 1
    - 205 x 0, x 0, x 1 -- Finally made the jerk. It was ugly but I'll take it.
    Still not too happy with the jerk—this isn't much higher than my overhead press. Still a long way to go technique-wise but I think I'm improving it little by little.

    (Snatch + Overhead Squat)
    - 3 x 95 x (1 + 3)

    Front Squat
    - 25 x 5
    - 125 x 3
    - 195 x 2
    - 235 x 1
    - 255 x 1 [9]
    - 265 x 1 [9]
    - 270 x 1 [10] -- Encouraging rep. I hit the pins in the hole and lost both my rebound and my balance. Still managed to finish it.
    - 225 x 3
    - 230 x 2
    - 230 x 3
    Super-set with:
    Lateral Raise (Full ROM)
    - Prehab (2 x 10lb plate x 10)

    01/13/13 — Workout #2

    Note: Opted to change the nail nomenclature to be a little more natural—if anyone isn't familiar with bending then neither are going to mean all that much anyway.

    Steel Bending
    - (Spiraled 60d) x 1
    - (60d) x 1
    - (IM Blue Nail) x 1
    - (IM Red Nail) x 1 -- New PR. Did it with IM wraps and 12" leather wraps, instead of double leathers. Got it to 1.75".



    Next time I'll use 10" of leather instead of 12". Eventually I'll cut down all the way to single IM wraps. Pain tolerance is the name of the game.

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

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

    Front Lever w/ 10lb Sledgehammer
    - 3 x 12 -- three fingers' length down

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

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

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

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

    Fingerwalks (one hand) on a Plate
    - 3 x (5lb plate) x 10

    Holds/Assisted Closes

    [COC]
    - (Tr) x 3
    - (#1) x 1
    - (#1.5) x 2
    - (#2) x 0 -- Too tired, not even close.
    - 3 x (#1.5) -- coin holds to failure
    - (#2.5) x 3 -- assisted close
    - (#3) x 3 -- assisted close
    - (Tr) x 5
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  10. #70
    Registered User CharlesSwann's Avatar
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    01/15/13 — Workout #1

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

    I was wondering why squats were so difficult lately, so I decided to film some sets near the end to see if I had any form problems.
    It turns out the mobility work I've been doing recently is my downfall! I'm taking my squats like 4 inches below parallel (my elbows actually end up a bit lower than my knee, let alone my hip crease)—I actually had no idea this was happening. When I tried to cut high on my last set, I still ended up easily an inch or two too deep.
    I need to figure out how to hit proper depth because it's (obviously) really hurting my numbers when I get close to my "parallel max".

    On the positive side, the fact that I'm taking 380 ATG with a really wide PLing stance is pretty cool. I'd rather add 30-40lbs (hopefully) and hit parallel though.

    I'll focus on depth on Thursday and then see what I've got in me for the end of the microcycle this Saturday. If I still have trouble despite my new-found depth problem awareness, then I'll do squats to a box 2x/week next microcycle.

    01/15/13 — Workout #2

    Illegally-Wide Bench w/ 5-Count Pause
    [no pause]
    - 25 x 10
    - 125 x 8
    - 195 x 3
    [paused]
    - 235 x 1
    - 255 x 1 [9]
    - 265 x 1 [9]
    - 270 x 1 [9]
    [no pause]
    - 245 x 2
    - 2 x 250 x 2

    Sternum Chin-Ups
    - 3 x Body Weight x 8
    Kept the reps/weight the same yet again and further cleaned up my form.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    01/16/13 — Workout #1

    Snatch
    - 2 x 45 x 5
    - 95 x 1, x 0, x 1, x 0, x 1
    - 115 x 1, x 0, x 1, x 0, x 1 -- I was bending my arms too early and killing the hip drive on these ones.
    - 135 x 1, x 1, x 1, x 0, x 1, x 1 -- Tried to fix my arms and it ended up going much better. All of these were easier than the 115s.

    I had a jerk epiphany the other day; I was splitting too wide and not low enough. The Jerk work today was with marks on the floor so I could clean up my split.
    Not quite used to it yet, but I think this'll pay off a lot once I get it down.

    Press from Jerk
    - 3 x 45 x 5

    (Clean + Jerk + Jerk Balance)
    - 2 x 45 x (1 + 1 + 5)
    - 3 x 95 x (1 + 1 + 3)

    I'm always so damn tired going into front squats.

    Front Squat
    - 25 x 5
    - 125 x 3
    - 195 x 2
    - 235 x 1
    - 255 x 1 [9]
    - 265 x 1 [9]
    - 275 x 1 [9]
    - 280 x 0
    - 3 x 230 x 2

    01/16/13 — Workout #2

    Rest Day (CoC)

    Finger Extensions
    - 5 x IronMind Green Band x 20

    Weighted Softball Holds
    - 50 x (3 counts)
    - 50 x (3 counts)
    - 50 x (5 counts)
    - 35 x (30 seconds)
    - 37.5 x (8 seconds)
    - 37.5 x (4 seconds)
    - 40 x (10 seconds) -- Lesson learned: it's notably more difficult to hold when the plates aren't even (like w/ 37.5)
    - 40 x (8 seconds)
    - 40 x (6 seconds)
    - 40 x (6 seconds)
    - 40 x (11 seconds)
    Little form thing: throughout the sets I started placing my thumb opposite the fingers, but it looks like it's better/stronger to keep a natural grip (hence the longer 40lb set at the very end).



    lol
    Last edited by CharlesSwann; 01-16-2013 at 11:42 PM.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    01/17/13 — Workout #1

    Squat
    - 2 x 25 x 5
    - 125 x 3
    - 225 x 2
    - 295 x 1
    [added belt]
    - 345 x 1
    - 380 x 1 [9]
    - 390 x 1 [10] -- Went too deep on this one.
    - 3 x 325 x 2

    I had a bit more success not burying my squats today, but I'm still riding them too deep once it gets heavy.

    Sumo Deadlift w/ 2" Deficit
    [added belt]
    - 25 x 5
    - 125 x 3
    - 225 x 2
    - 325 x 1
    - 6 x 375 x 3 -- Held at the top for 5 seconds on the last rep of the last set. This was a bit harder to double-overhand than usual.
    These damn near killed me. Hardly felt like speed pulls at 375.

    Power Shrugs (w/ Straps)
    - 25 x 12
    - 125 x 12
    - 225 x 5
    - 275 x 3
    - 325 x 1
    - 2 x 360 x 5

    01/17/13 — Workout #2

    Illegally-Wide Bench w/ 5-Count Pause
    [no pause]
    - 25 x 12
    - 125 x 8
    - 195 x 3
    [paused]
    - 235 x 1
    - 255 x 1 [9] -- Had a bit of elbow trouble on the left.
    - 265 x 1 [10] -- Same problem. I think it's just the width of the grip and my position relative to the rack.
    [no pause]
    - 3 x 250 x 2

    Overhead Press
    - 95 x 3
    - 2 x 135 x 8 -- My arms went completely numb before starting my presses on one of these. Had to wait a few seconds to get feeling back.
    - 135 x 10
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    01/20/13 — 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 [9]
    - 395 x 1 [9]
    - 410 x 1 [10] -- I ****ed up in the hole but still made it somehow. Sweet.
    - 3 x 325 x 2

    I have a box set up to parallel elsewhere. Before every set, I'd squat to the box a handful of times to get a feeling for depth. Had a lot more luck not going too deep on the actual sets.

    01/20/13 — Workout #2

    Bench
    - 25 x 10
    - 125 x 8
    - 195 x 3
    - 245 x 1
    - 270 x 1 [6]
    - 285 x 1 [8]
    - 300 x 0 -- Real, real close. I got through my sticking point but I ran out of energy.
    - 3 x 250 x 2

    Pendlay Row
    - 3 x 185 x 12

    01/20/13 — Workout #3

    [COC]
    - 2 x (Tr) x 3
    - (#1) x 2
    - (#1.5) x
    - (#2) x 1 -- Very easy.
    - (#2.5) x 0 -- About 4-5mm away from close.
    - 3 x (#1.5) -- coin holds to failure
    - (#2.5) x 3 -- assisted close
    - (#3) x 3 -- assisted close
    - (Tr) x 5
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    01/21/13 — Workout #1

    Unfortunately, due to a timing conflict with lectures and other work I had to do today, I had to miss my normal workout #1 (Oly lifts/technique). It's not ideal, but after a weird deload this week I'm back on track for next micro.

    Volume Sets

    [COC]
    - 3 x (Tr) x 3
    - (#1) x 10
    - (#1) x 10
    - (#1) x 9
    - (#1) x 10
    - (#1) x 10
    - (#1) x 8 -- I planned on doing 10 sets but I tore upon my palm badly enough that I had to cut these short.

    Weighted Softball Holds
    - 40 x (9 seconds)
    - 40 x (19 seconds)
    - 40 x (4 seconds)
    - 40 x (4 seconds)
    - 40 x (5 seconds) -- Really lost my endurance after the 19s, I guess.
    - 30 x (20 seconds)
    - 30 x (9 seconds)
    - 30 x (19 seconds)
    Still new enough at these that I'm inconsistent across my sets, but I'm sure that'll improve with time.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    Starting my deload. Going to do a few DE-style workouts with light assistance this time around. Focusing on speed and good depth on squat.

    01/23/13 — Workout #1

    Box Squat w/ Mini Bands [to parallel]
    - 3 x 25 x 5
    - 125 x 3
    [added belt]
    - 225 x 1
    [added bands]
    - 8 x 225 x 2

    Bench w/ Mini Bands
    - 25 x 10
    - 125 x 8
    - 150 x 3
    [added bands]
    - 8 x 150 x 3

    Pull Ups
    - Body Weight x 19 -- Gaaah. I got my mouth up to the bar on the 20th rep. Yet another near-miss on a lifetime goal.
    - Body Weight x 14
    - Body Weight x 9 -- Exhibit 1: my endurance.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    Deload continues.

    01/25/13 — Workout #1

    Box Squat w/ Mini Bands [to parallel]
    - 25 x 8
    - 125 x 5
    - 225 x 3
    [added belt]
    [added bands]
    - 8 x 245 x 2

    Bench w/ Mini Bands
    - 25 x 12
    - 125 x 8
    - 160 x 3
    [added bands]
    - 8 x 160 x 3
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    Last day of the deload. Back to the heavy stuff on Tuesday, but I'm pretty swamped in school so it might not be the best showing.

    01/27/13 — Workout #1

    Box Squat w/ Mini Bands [to parallel]
    - 25 x 5
    - 125 x 5
    [added bands]
    - 225 x 3
    [added belt]
    - 8 x 265 x 2

    Bench w/ Mini Bands
    - 25 x 15
    - 125 x 8
    - 170 x 3
    [added bands]
    - 8 x 170 x 3

    Curls
    - 3 x 90 x 12
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    01/29/13 — Workout #1

    Squat to Box [at parallel]
    - 25 x 5
    - 125 x 5
    - 225 x 3
    [added belt]
    - 325 x 1
    - 375 x 1 [7]
    - 400 x 1 [8]
    - 415 x 1 [8]
    - 425 x 1 [10] -- Got stuck on the box. Clearly the parallel to a regular squat here is me taking it too deep because I let the weight drive me down. I need to develop a control where I can still dive-bomb the squat (somewhat) and still stop appropriately.
    - 3 x 335 x 2

    I'm not abusing the box too much here—if I can get my **** together with form/depth, I can definitely get 425, 430 on a free squat, hopefully a good bit more by the time the micro is over. Basically my goal over the next 3 weeks is to shift from 'box as an enforcer of depth' to 'box as an indicator of depth'.
    I do free squats on Saturdays where I'll have an opportunity to gauge my progress in this regard. The rest are with the box.

    01/29/13 — Workout #2

    Board Press [5" board] w/ 3-Count Pause
    - 25 x 12
    - 125 x 8
    - 195 x 3
    - 245 x 1
    [added boards]
    - 275 x 1
    - 305 x 1 [8] -- Feeling the awkwardness of the set up, unfortunately.
    - 315 x 1 [8]
    [paused] -- I forgot up until here that I wanted to pause these.
    - 315 x 1 [9]
    - 325 x 0 -- I hit the rack going up and lost the rep. Kinda mad.
    - 325 x 1 [9]
    - 330 x 0 -- These are the worst to set up.
    [removed boards]
    [no pause]
    - 250 x 3
    - 255 x 3
    - 255 x 2 -- Opted for a double because the bar speed on the triple was a bit too slow.

    Basically for these I'm trying to smooth out my strength curve at the higher end. Only doing two sessions with 5", so no crazy commitment here. I'll take it down to 2.5" next week to transfer some of that weight 'down' (so to speak). Third week will be standard bench.
    Saturdays, again, are a normal bench (I'm not letting myself stray too far from the core movements here). Hoping to finish in the low 300s.

    Sternum Pull Ups
    - 3 x Body Weight x 8

    01/29/13 — Workout #3

    Holds/Assisted Closes

    [COC]
    - (Tr) x 3
    - (#1) x 2
    - (#1.5) x 1
    - (#2) x 1
    - (#2.5) x 0
    - (#2) x 1 -- Held for 5 counts
    - 3 x (#1.5) -- coin holds to failure -- Started with 24 counts, ended up at 16. Might be getting closer to the point where I can do holds with the #2.
    - (#2.5) x 3 -- assisted close
    - (#3) x 3 -- assisted close
    - (Tr) x 5

    I had a big breakthrough with form on these today. Went from a bare #2 close to an easy crush and hold. Kind of ironed it out on the remaining sets.
    Last edited by CharlesSwann; 01-29-2013 at 04:29 PM.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    01/30/13 — Workout #1

    Today's train wreck was all about diagnosing my jerk.

    (Clean + Jerk)
    - 45 x (1 + 3)
    - 2 x 45 x (1 + 3) [+ 3 Jerk Balances]
    - 95 x (1 + 3)
    - 95 x (2 + 3)
    - 95 x (1 + 3)

    Clean and Jerk
    - 115 x 1, x 1
    - 165 x 1 [+ 1 Jerk] -- Awful jerk.
    - 165 x 1 -- Bit better
    - 185 x 1 -- Awful jerk again.
    - 185 x 0 -- Missed the jerk.

    Pretty disappointing stuff. I can probably OHP 185 by now yet I can barely jerk it.
    None the less, I think I know what I need to work on to fix it.
    Firstly I want to improve my comfort in a low jerk position, as well as my balance. For both of these I'm going to try repping presses from a low jerk position.
    I'll continue to do actual C&Js as well, of course. I'll probably pick a low weight and bang out a lot of reps until I feel consistent in my form at that weight, then I'll move up.

    Front Squat
    - 25 x 5
    - 125 x 5
    - 195 x 3
    - 235 x 1
    - 265 x 1 [7]
    Cut these short. All of the sets felt really off today.

    01/30/13 — Workout #2

    Volume Sets

    [COC]
    - 3 x (Tr) x 3
    - (#1) x 9
    - (#1.5) x 11 -- Switched since my #1 is harder than my #1.5.
    - (#1.5) x 8
    - (#1.5) x 7
    - (#1.5) x 7
    - (#1.5) x 6
    - (#1.5) x 8
    - (#1.5) x 7
    - (#1.5) x 6
    - (#1.5) x 5

    Finger Extensions
    - 5 x IronMind Green Band x 20

    Weighted Softball Holds
    - 30 x (6 seconds)
    - 30 x (9 seconds)
    - 30 x (14 seconds)
    - 30 x (10 seconds)
    - 30 x (11 seconds)
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    Interesting grip/forearm routine. Subbed.
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    Originally Posted by -Lucifer View Post
    Interesting grip/forearm routine. Subbed.
    Good to have you here!

    This grip stuff is something else. You start with one gripper and next thing you know you're drilling holes in softballs and buying lengths of steel .

    __________________________________________________

    01/31/13 — Workout #1

    Squat to Box [at parallel]
    - 2 x 25 x 5
    - 125 x 5
    - 225 x 3
    [added belt]
    - 325 x 1
    - 385 x 1 [8]
    - 395 x 1 [9]
    - 405 x 1 [9]
    - 415 x 1 [9]
    - 335 x 2
    - 2 x 340 x 2

    Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands
    - 25 x 5
    - 125 x 5
    - 225 x 3
    [added belt]
    - 325 x 2
    [added bands]
    - 5 x 335 x 3

    Power Shrugs (w/ Straps)
    - 25 x 15
    - 125 x 12
    - 225 x 5
    - 275 x 3
    - 325 x 1
    - 355 x 1
    - 2 x 385 x 5

    01/31/13 — Workout #2

    Board Press [5" board] w/ 3-Count Pause
    - 25 x 12
    - 125 x 8
    - 195 x 3
    - 245 x 1
    [added boards]
    [paused]
    - 275 x 1
    - 305 x 1 [8]
    - 315 x 1 [8]
    - 320 x 1 [9]
    - 325 x 1 [9]
    - 330 x 1 [9]
    - 335 x 0 -- I'm terrible at gauging my limits for these. Most of the problem comes in unracking.
    [removed boards]
    [no pause]
    - 3 x 255 x 2

    This was my last 5" board press day in this micro. Doing regular bench on Saturday and moving on to non-paused 2.5" next week. Hoping for at least 315 on those.

    Tris felt exhausted by now so low expectations going in to OHP.

    Overhead Press
    - 95 x 5
    - 2 x 135 x 10
    - 135 x 8
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    I recently came up with a new kind of curl, which is similar to a hammer curl. It's actually just a hammer curl done with weight on one side of the DB [so the dumbbell would look like the letter 'T']. This works well if you have DB rods. I call it the umbrella curl. I do 4 sets of 50 reps and the pump I get is insane.
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    Originally Posted by -Lucifer View Post
    I recently came up with a new kind of curl, which is similar to a hammer curl. It's actually just a hammer curl done with weight on one side of the DB [so the dumbbell would look like the letter 'T']. This works well if you have DB rods. I call it the umbrella curl. I do 4 sets of 50 reps and the pump I get is insane.
    Ah that's an awesome idea. Do you change which side you load for a single hand? I'm gonna try rotating them in this micro.

    D'you keep a log by the way? I didn't see one off-hand.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  24. #84
    Neckbeard -Lucifer's Avatar
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    Originally Posted by CharlesSwann View Post
    Ah that's an awesome idea. Do you change which side you load for a single hand? I'm gonna try rotating them in this micro.

    D'you keep a log by the way? I didn't see one off-hand.
    No, I don't change sides; the weight always stays on top. The reason is because that particular grip works the thumb and brachioradialis harder. I used to do radial and ulnar deviations using the same db rods, but those did nothing for me, hence I dropped them.

    I don't have an online log anymore. I prefer maintaining an Excel sheet on my PC.
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  25. #85
    Registered User CharlesSwann's Avatar
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    Originally Posted by -Lucifer View Post
    I don't have an online log anymore. I prefer maintaining an Excel sheet on my PC.
    Ah, yea, I don't blame you. I just got so used to the forum format for searching up old workouts. Got a little .txt document for backup, heh.
    __________________________________________________

    02/02/13 — Workout #1

    Squat
    - 2 x 25 x 5
    - 125 x 5
    - 225 x 3
    [added belt]
    - 325 x 1
    - 385 x 1 [8]
    - 400 x 1 [9]
    - 415 x 1 [10]
    - 3 x 325 x 2 -- Didn't do 335 because I wanted to focus on depth. Still got some good work in, though. Much better bar speed than I'd normally have, which is always good.

    Much better! Still not perfect control in the hole but I'm getting better at not taking it too deep. Hopefully I'll be 100% by the end of this micro.

    02/02/13 — Workout #2

    Bench
    - 25 x 12
    - 125 x 8 -- Benching feeling bad today. My lower back is cramping up and my shoulder is acting up.
    - 195 x 3
    - 245 x 1
    - 280 x 1 [8]
    - 290 x 1 [9] -- Still getting lower back cramps, but shoulder feels OK.
    - 296 x 1 [10]
    - 255 x 3
    - 2 x 260 x 2

    I did 296 because 415/296/515 (gym lifts) puts me into Class I in the 198lbs class (with about 193lbs body weight). Thought it'd be nice to nab that.

    Pendlay Row
    - 185 x 12
    - 2 x 190 x 12

    I'm going to have to cut a lot of my form practice on the oly lifts tomorrow. (I have a lot of other work that urgently needs to get done.)
    Probably some presses from a split jerk and front squats in the morning, then forearm/grip stuff in the evening.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  26. #86
    Registered User CharlesSwann's Avatar
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    I pulled something in my hip, so I have to change things up a bit. Going to do another 5" board week on bench with all the lower body work (lifts with a loaded hip) cut.
    Hoping to have this rehab'd within a week—I caught it fast and didn't try to work through it. If I do manage to rehab it this week, I'll continue the program as if this week didn't happen.

    02/05/13 — Workout #1

    Squat Rehab
    - rolling the hip with a lacrosse ball
    - (3 x 20) Body weight squats

    Board Press [5" board] w/ 3-Count Pause
    - 25 x 12
    - 125 x 8
    - 225 x 2
    - 275 x 1
    [added boards]
    [paused]
    - 310 x 1 [9]
    - 320 x 1 [9]
    - 330 x 0
    - 325 x 1 [9] -- Not too hard. Mostly missing the ones that I miss because of the unrack/instability.
    [removed boards]
    [no pause]
    - 255 x 3
    - 2 x 260 x 2 -- These are going up more often than they usually do. Usually a good sign for my 1RM.

    Sternum Pull Ups
    - 3 x Body Weight x 8

    02/05/13 — Workout #2

    Holds/Assisted Closes

    [COC]
    - (Tr) x 3
    - (#1) x 2
    - (#1.5) x 1
    - (#2) x 1
    - (#2.5) x 0 -- Closed it with my right hand. Pretty close with the left.
    - 3 x (#1.5) -- coin holds to failure -- 25, 18, 16.
    - (#2.5) x 3 -- assisted close
    - (#3) x 3 -- assisted close
    - 3 x (Tr) x 5
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  27. #87
    Registered User CharlesSwann's Avatar
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    02/06/13 — Workout #1

    Steel Bending
    - (Spiralled 60d) x 2
    - (IM Yellow Nail) x 1
    - (IM Blue Nail) x 1
    - (IM Red Nail) x 1 -- IM wraps and 10" of leather. Crush-down was too painful and I had to do it assisted. I have a feeling I'll be on 10" a while yet.
    10 inches separate me and an IronMind cert, but it's going to be a looong 10 inches—this is by far the most painful thing I've ever done in training. Absolutely excruciating.

    Volume Sets

    [COC]
    - (#1.5) x 7
    - (#1.5) x 5
    - (#1.5) x 4
    - (Tr) x 10
    - (Tr) x 10

    Finger Extensions
    - 3 x IronMind Green Band x 20
    ****. I broke one of my greens. No pairs left.

    Weighted Softball Holds
    - 30 x (14 seconds)
    - 30 x (13 seconds)
    - 30 x (17 seconds)
    - 30 x (15 seconds)
    - 30 x (16 seconds)

    Hip update: getting a bit better. Still a bit of pain when testing with a body weight squat, but I could barely do them at all on day one. Still hoping to resume squatting next Tuesday.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  28. #88
    Registered User CharlesSwann's Avatar
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    02/07/13 — Workout #1

    Squat Rehab
    - rolled the hip with a lacrosse ball
    - (2 x 20) Body weight squats
    - 25 x 20
    - 3 x 125 x 20 -- Getting blood flowing to the injury.

    No pain squatting today, but I can still aggrevate it if I move my leg just the right way when I'm lying down. Still, this bodes very well.

    Board Press [5" board] w/ 3-Count Pause
    - 25 x 15
    - 125 x 8
    - 225 x 2
    - 275 x 1
    [added boards]
    [paused]
    - 305 x 1 [9]
    - 315 x 1 [9]
    - 320 x 1 [9] -- Nothing too crazy today. Had a bit of forearm pain so I didn't push it.
    [removed boards]
    [no pause]
    - 3 x 260 x 2

    Overhead Press
    - 135 x 8
    - 135 x 10
    - 135 x 12

    02/07/13 — Workout #2

    Holds/Assisted Closes

    [COC]
    - (Tr) x 3
    - (#1) x 2
    - (#1.5) x 1
    - (#2) x 1
    - (#2.5) x 0
    - 3 x (#1.5) -- coin holds to failure -- 14, 18, 9.
    - (#2.5) x 3 -- assisted close
    - (#3) x 5 -- assisted close
    - 3 x (Tr) x 5
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  29. #89
    Neckbeard -Lucifer's Avatar
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    Congrats on squatting without pain. What's causing your knee[s] to hurt? Old injury? Muscle imbalance?
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  30. #90
    Registered User CharlesSwann's Avatar
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    Originally Posted by -Lucifer View Post
    Congrats on squatting without pain. What's causing your knee[s] to hurt? Old injury? Muscle imbalance?
    Thanks man. It's my damn hip actually, think I've got a minor tear in there. I've lost a lot of stability in the hole lately by "over-mobilizing" and I think my hips are taking the fall (when I'm in the hole if I sway a bit one way or the other, the adductors/abductors/flexors/etc. have to compensate).

    __________________________________________________

    02/09/13 — Workout #1

    Used a wrist wrap on my left wrist to avoid more elbow pain (looks classy, eh?). I think the frequency of benching + heavier weights from the board press bothered it. Going to use it on all my board presses next week.

    Bench
    - 25 x 15
    - 125 x 8
    - 195 x 3
    - 245 x 1
    - 270 x 1
    - 285 x 1 [8]
    - 300 x 1 [9] -- Pretty easy PR.
    - 305 x 0 -- Ran out of energy at my sticking spot. I'll have no problem hitting this by the end of the micro.
    - 2 x 260 x 2
    - 255 x 2 -- 260 going up a bit slow.

    Pendlay Rows
    - 3 x 190 x 12

    Squat Rehab
    - rolled the hip with a lacrosse ball
    - (1 x 20) Body weight squats
    - 25 x 20
    - 3 x 125 x 20 -- Getting blood flowing to the injury.
    - 225 x 3 -- Testing a bit of weight on it.
    - 2 x 225 x 5 -- I can feel it a tiny bit. I was thinking of working up to 275 for a single but I'll keep it at 225 for now.

    02/09/13 — Workout #2

    Holds/Assisted Closes

    [COC]
    - (Tr) x 3
    - (#1) x 1
    - (#1.5) x 1
    - 2 x (#2) x 1
    - (#2.5) x 1 -- assisted close
    - 3 x (#1.5) -- coin holds to failure -- 21, 16, 12.
    - (#2.5) x 3 -- assisted close
    - (#3) x 5 -- assisted close
    - 3 x (Tr) x 5
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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