In Search of Strength

**CharlesSwann** · 09-18-2019, 09:08 PM

09/18
Front squat: 315x3, 345x3, 365x3, 385x3
Monastery extension: 65x12,12,12,12,12

Preacher curls and seal rows tomorrow, ran out of time today.

I bought a solid looking hose clamp to try gripper partials later in the week.

Days since:
Rows - deload
Pull ups - 3
Curls - 5
Grippers - 4

**CharlesSwann** · 09-19-2019, 07:03 PM

09/19
Dumbbell preacher curl: 50x2,1, 40x10
Seal row w/ 2-ct pause: 225x5,5,5

OK, I have to give up on recapturing my curl momentum. My strength took a hit and it's not coming back so I'll regroup with a new weight/rep range.

Days since:
Rows - 0
Pull ups - 4
Curls - 0
Grippers - 5

**CharlesSwann** · 09-20-2019, 04:06 PM

09/20
Beltless highbar: 315x3, 365x3, 385x3, 405x3

Days since:
Rows - 1
Pull ups - 5
Curls - 1
Grippers - 0

**CharlesSwann** · 09-22-2019, 09:03 PM

09/22
Bench: 235x10,10
Close-grip bench: 210x10,10
Incline bench: 195x10,10
Pull ups: 90x3, 95x3, 105x1 -- second rep with 105 was borderline, decided after not to count it

Will shift the pull ups range down to 3x10.

Days since:
Rows - 3
Pull ups - 0
Curls - 3
Grippers - 2

**CharlesSwann** · 09-23-2019, 08:11 PM

09/23
Front squat: 365x1, 405x4, 365x3,3

Felt solid, I've definitely got 405x5 in me too.

Days since:
Rows - 4
Pull ups - 1
Curls - 4
Grippers - 3

**CharlesSwann** · 09-25-2019, 07:14 PM

09/25
Beltless highbar: 385x3, 405x3, 425x6
Monastery extension: 70x12,12,12,11,11

Days since:
Rows - 6
Pull ups - 2
Curls - 6
Grippers - 0

**CharlesSwann** · 09-26-2019, 09:52 PM

09/26
Dumbbell preacher curl: 40x10,10,10
Seal row w/ 2-ct pause: 225x5,5,5

Days since:
Rows - 0
Pull ups - 3
Curls - 0
Grippers - 1

Plus another four wrist/grip sessions down:

09/19
- dumbbell wrist curls w/ globes and thumbless: 70x10,10,10,10
- barbell reverse seated wrist curls: 85x10,10,10,10

09/20
- grippers: #2x1, #2.5x1
- attempt + assisted close: parallel clamp 5x1 (it won't let me type this the usual way)
- grippers: #2x11,10

09/25
- grippers: #2x1, #2.5x1
- attempt + assisted close: parallel clamp 5x1 (it won't let me type this the usual way)
- grippers: #2x20, #2.5x5

Two of the right hand sets were closes. Those are my first #3 closes, though obviously the clamp helps a lot.

09/26
- daisy chain pronation: 45x10
- daisy chain supination: 45x8

Turns out these aren't happening on after a curls/row session, haha.

- supported daisy chain pronation: 25x10, 45x10,10,10
- supported daisy chain supination: 25x, 45x10,10,10
- sledgehammer lever: (1H+3F)x10, (2H)x10,10

**CharlesSwann** · 09-26-2019, 10:02 PM

Can anyone tell me why it won't let me post this text as part of my workout log? It was really annoying finding out what part of my post was bugging out, and it's weird figuring out what I need to change so that it'll post:

I tried posting just that as a new reply and it also 404s me without posting, every time.

**CharlesSwann** · 09-27-2019, 09:03 PM

09/27
Front squat: 315x3, 365x3, 385x3, 405x3

Days since:
Rows - 1
Pull ups - 4
Curls - 1
Grippers - 2

**CharlesSwann** · 09-29-2019, 09:23 PM

09/29
Bench: 250x8,8
Close-grip bench: 225x8,8
Incline bench: 205x8,8
Pull ups: 65x5,5,6

Days since:
Rows - 3
Pull ups - 0
Curls - 3
Grippers - 4

**CharlesSwann** · 09-30-2019, 08:20 PM

09/30
Beltless highbar: 315x3, 385x3, 415x3, 445x7

Huge PR. My squat strength is blowing up. If this keeps up, hitting a 500 front squat this year will be no problem.

Days since:
Rows - 4
Pull ups - 1
Curls - 4
Grippers - 0

**CharlesSwann** · 10-02-2019, 07:48 PM

10/02
Front squat: 315x3, 365x3, 385x3, 405x3
Monastery extensions: 70x12,12,12,12,12

Days since:
Rows - 6
Pull ups - 3
Curls - 6
Grippers - 2

**CharlesSwann** · 10-03-2019, 08:38 PM

10/03
Dumbbell preacher curl: 45x9,8,8
Seal row w/ pause: 225x5,5,5

Days since:
Rows - 0
Pull ups - 4
Curls - 0
Grippers - 3

**CharlesSwann** · 10-04-2019, 07:02 PM

10/04
Beltless highbar: 315x3, 385x3, 405x3, 425x5

Days since:
Rows - 1
Pull ups - 5
Curls - 1
Grippers - 0

**CharlesSwann** · 10-06-2019, 02:01 PM

10/06
Bench: 260x8,8
Close-grip bench: 235x8,8
Incline bench: 215x8,8
Pull ups: 65x6,6,6

Days since:
Rows - 3
Pull ups - 0
Curls - 3
Grippers - 1

**CharlesSwann** · 10-08-2019, 02:40 PM

10/07
Front squat: 405x5, 385x3, 365x3

Days since:
Rows - 4
Pull ups - 1
Curls - 4
Grippers - 2

**CharlesSwann** · 10-09-2019, 08:42 PM

10/09
Monastery extension: 75x10,10,10,9,9
Dumbbell preacher curl: 45x9,9,3 (talk about gassing)

Days since:
Rows - 6
Pull ups - 3
Curls - 0
Grippers - 4

**CharlesSwann** · 10-10-2019, 09:34 PM

10/10
Seal row w/ pause: 225x5,5,5

Days since:
Rows - 0
Pull ups - 4
Curls - 1
Grippers - 5

**CharlesSwann** · 10-14-2019, 07:21 PM

10/14
Front squat: 365x1, 395x1, 425x3, 425x2, 440x1
Bench: 275x5,5
Close-grip bench: 245x5,5
Incline bench: 225x5,9 -- did extra on the last set because this is an easier week on the routine and I felt ok
Pull ups: 65x7,7,7

Days since:
Rows - 4
Pull ups - 0
Curls - 5
Grippers - 3

**CharlesSwann** · 10-17-2019, 05:51 PM

10/17
Beltless highbar: 405x3, 445x3, 475x3
Monastery extension: 75x12,12,12,11,11
Seal row w/ 5-ct pause: 135x3, 155x3, 175x3,3,8

Days since:
Rows - 0
Pull ups - 3
Curls - 8
Grippers - 1

**CharlesSwann** · 10-19-2019, 09:41 PM

10/19
Front squat: 315x1, 385x3, 405x2 (forgot to change my safeties, missed third knocking into them), 425x2

High, high gravity day today. Even the bar felt heavy. Did alright all in all.

Days since:
Rows - 2
Pull ups - 5
Curls - 10
Grippers - 3

**CharlesSwann** · 10-20-2019, 10:25 PM

10/20
Bench: 285x5,5
Close-grip bench: 255x5,5
Incline bench: 235x5,10
Pull ups: 65x8,8,8

Days since:
Rows - 3
Pull ups - 0
Curls - 11
Grippers - 4

**CharlesSwann** · 10-21-2019, 09:34 PM

10/21
Beltless highbar: 405x3, 425x3, 445x3

Days since:
Rows - 4
Pull ups - 1
Curls - 12
Grippers - 5

**CharlesSwann** · 10-23-2019, 09:19 PM

10/23
Front squats: 385x3, 405x3, 425x3
Monastery extensions: 75x12,12,12,12,12

Tomorrow I should do curls, rows, and grippers.

Days since:
Rows - 6
Pull ups - 3
Curls - 14
Grippers - 7

**CharlesSwann** · 10-24-2019, 09:53 PM

10/24
Seal row w/ 5-ct pause: 185x5,5,5
Cable side pressure w/ globe grip: 45x5,5, 55x5,5, 60x5 (I count this as a curl replacement)

Days since:
Rows - 0
Pull ups - 4
Curls - 0
Grippers - 0

**CharlesSwann** · 10-26-2019, 05:21 PM

10/26
Front squat: 385x3, 405x3, 425x0

OK, fatigue is definitely way too high lol. Gotta reevaluate my approach here.

Days since:
Rows - 2
Pull ups - 6
Curls - 2
Grippers - 2

**CharlesSwann** · 10-27-2019, 01:19 AM

OK.

Current plan:
- 3x/week alternating FS/HB
- FS: 3x3 based around 385/405/425
- HB: 3x3 based around 405/425/445

Think this was a little bit too high, but especially the occasional HB AMRAPs/PRs shot my fatigue sky high and the baseline sessions never let me recover.

New plan:
- 3x/week alternating FS/HB, swap HB out for FS while fatigue feels too high
- FS: singles based loosely around 405/425/445, heavy autoregulation
- HB: 3x3 based around 405/425/445, more emphasis on autoregulating based on avoiding grinding

**CharlesSwann** · 10-27-2019, 07:11 PM

10/27
Bench: 300x5,5
Close-grip bench: 275x5,5
Incline bench: 245x5,8
Pull ups w/ globes on ropes: 25x7,8,8

Days since:
Rows - 3
Pull ups - 0
Curls - 3
Grippers - 3

**CharlesSwann** · 10-29-2019, 03:38 PM

10/29
Front squat: 405x1, 445x1, 465x1

Days since:
Rows - 5
Pull ups - 2
Curls - 5
Grippers - 5

**CharlesSwann** · 10-30-2019, 09:19 PM

10/30
Monastery extensions: 80x8,8,8
Cable side pressure w/ globe grip: 65x5,5,4,4 -- note: be careful about squaring shoulders, I had a better position on my right side for the first set

Tomorrow: RPE <=9 HBBS (445 if 405 feels okay), some kind of row variation, and grippers

Days since:
Rows - 6
Pull ups - 3
Curls - 0
Grippers - 6

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