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  1. #1051
    Registered User CharlesSwann's Avatar
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    Deload time.

    12/20
    Beltless highbar: 335x5,5





    Days since:
    Rows - 1
    Pull ups - 4
    Curls - 1
    Grippers - 1
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  2. #1052
    Registered User CharlesSwann's Avatar
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    12/22
    Bench: 235x8, 255x8, 290x6, 310x5
    Overhead press: 135x5, 155x5, 170x5, 180x5





    Days since:
    Rows - 3
    Pull ups - 6
    Curls - 3
    Grippers - 3
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  3. #1053
    Registered User CharlesSwann's Avatar
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    12/26
    Front squat: 405x1

    12/27
    Wide grip pause bench w/ slingshot: 315x3, 345x3, 355x3
    Pull ups w/ globes on ropes: 40x10,8,8

    12/30
    Bottom-up paused single leg squat: BWx8, 45x1, BWx8,8
    Front squat partial from pins and hold, 4th pin down: 500x1,1,1
    Paused one-arm cable row: 70x10,10,10
    Barbell curl: 100x6,6,8





    Days since:
    Rows - 0
    Pull ups - 3
    Curls - 0
    Grippers - 0
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  4. #1054
    Registered User CharlesSwann's Avatar
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    01/05
    Front squat to pins, 6 down: 500x1
    Front squat to pins, 7 down: 500x1 -- I'll try to build some reps here alongside regular FS work to build confidence and some positional strength
    Beltless paused high bar squat: 365x5
    Wide grip pause bench w/ slingshot: 315x2, 345x2
    Snatch grip double overhand static hold: 225x(30 seconds), 255x(30 seconds), 275x(30 seconds)

    Workout notes: movements felt pretty smooth, but I'm weak, wasn't high quality time off and I'm a bit under the weather. Still a bit of a nag in the left hip flexor on deeper work.
    Rating: 6.5/10





    Days since:
    Rows - 6
    Pull ups - 9
    Curls - 6
    Grippers - 6
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  5. #1055
    Registered User CharlesSwann's Avatar
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    01/06
    Wide grip bench w/ slingshot: 315x1, 355x1, 375x1, 395x1
    Barbell split squat: 225x8,8,8
    Barbell curl: 100x6,6,8

    Workout notes: looking for variations that don't bother my hip flexor. The split squats were nice. I'll be super sore soon, still from the Sunday work. Bench felt pretty good.
    Rating: 7.5/10
    Next workout: maybe bench variation, maybe squat variation, definitely pull ups and grippers.




    Days since:
    Rows - 7
    Pull ups - 10
    Curls - 0
    Grippers - 7
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  6. #1056
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    I'm still a bit under the weather. I'm sore from reintroducing leg work but not as bad as I expected.

    01/07
    Pull ups w/ globes on ropes: 40x10,10,10

    Workout notes: nothing special. Really minimal obviously. Decided to rest on squats/bench today since I'm just starting up after a deload.
    Rating: 7/10
    Next workout: some kind of squat, not sure if I'll do front squat partials or split squats, but I'm staying away from normal squatting until my hip flexor feels good. And probably another slingshot single on bench. Don't think I'll do assistance.





    Days since:
    Rows - 8
    Pull ups - 0
    Curls - 1
    Grippers - 0
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  7. #1057
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    Still sick, getting better.

    01/08
    Wide grip bench w/ slingshot: 315x1, 365x1, 375x1, 385x1
    Front squat to high box: 405x3, 425x3, 445x3 (note: safeties at least 5 holes down from the top cluster)

    Workout notes: bench felt okay, squats felt way harder than expected. Either I'm weak lately or these partials are almost as hard as ATG. Maybe the turnaround is right at that tough sticking point. I haven't checked yet, though I plan to later.
    Rating: 6.5/10
    Next workout: maybe close grip, split squats, and rows.





    Days since:
    Rows - 9
    Pull ups - 1
    Curls - 2
    Grippers - 1
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  8. #1058
    Registered User CharlesSwann's Avatar
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    01/09
    Split squat: 235x8,8,8
    Close grip bench: 275x8,8,8
    Cable row with wrist wrench: 45x8, 55x8, 65x8,8,7

    Workout notes: the split squats feel really good. I just feel like I move well and feel good after. I don't know if they actually help my hip flexor though. The bench was fine, felt solid. The wrist wrench is super fun at the expense of my back. My back's doin' OK anyway though.
    Rating: 8/10
    Next workout: not sure about squat, probably some more slingshot singles, no assistance planned.





    Days since:
    Rows - 0
    Pull ups - 2
    Curls - 3
    Grippers - 2
    Last edited by CharlesSwann; 01-16-2020 at 06:00 PM.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  9. #1059
    Registered User CharlesSwann's Avatar
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    01/11
    Wide grip bench w/ slingshot: 315x1, 365x1, 385x1, 405x0
    Split squat: 245x8,8,8

    Workout notes: 385 felt strong, lost 405 about halfway though. I should probably build reps, like triples in the 335-375 range.
    Rating: 7.5/10
    Next workout: some sort of front squat upper back strength thing, maybe OHP, maybe curls/grippers





    Days since:
    Rows - 2
    Pull ups - 4
    Curls - 5
    Grippers - 4
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  10. #1060
    Registered User CharlesSwann's Avatar
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    01/13
    Wide grip bench w/ slingshot: 315x1, 335x3, 355x3, 365x3

    Workout notes: felt easy, will either bump the weight or reps soon.
    Rating: 7.5/10

    01/14
    Split squat: 255x8,8,8
    Curls: 100x8,8,8
    Pull ups w/ globes on ropes: 45x8,7,8

    Workout notes: S'OK, felt a bit of iffiness in my right hip that went away during warm ups. I'll keep an eye on it though. Maybe lower my sets from 3 to 2 if I'm gonna keep up this EoDish frequency. I fatigue hard on pull ups if I do them after curls, no big deal though.
    Rating: 7/10





    Days since:
    Rows - 5
    Pull ups - 0
    Curls - 0
    Grippers - 7
    Last edited by CharlesSwann; 01-16-2020 at 06:10 PM.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  11. #1061
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    Eh, not too into the rating and notes. Like the concept, not the reality.

    01/16
    Close grip bench: 285x7,6,7
    Cable row with wrist wrench: 65x8,8,10





    Days since:
    Rows - 0
    Pull ups - 2
    Curls - 2
    Grippers - 9
    Last edited by CharlesSwann; 01-17-2020 at 03:13 PM.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  12. #1062
    Registered User CharlesSwann's Avatar
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    01/17
    Split squat: 265x8,8





    Days since:
    Rows - 1
    Pull ups - 3
    Curls - 3
    Grippers - 0
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  13. #1063
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    More grip and stuff:

    11/29
    - grippers: #2x1, #2.5x4
    - attempt + assisted close/holds: parallel clamp #3 for 5 + 15s,15s

    12/05
    - grippers: #2x1, #2.5x1
    - attempt + assisted close/holds: parallel clamp #3 for 5 + 20s,20s

    12/06
    - dumbbell deadlift: 195x5s,8s,10s

    I like the plate loaded dumbbell grip work in theory, but not in practice. My legs and body get in the way of the big plates. Maybe I'll just do rack holds, I'll see. Wish I could set up farmers easily.

    12/12
    - grippers: #2x1, #2.5x5
    - attempt + assisted close/holds: parallel clamp #3 for 5 + 25s,25s

    12/19
    - sledgehammer lever: (2H+3F)x10,10,10

    12/30
    - grippers: #2x1, #2.5x5
    - attempt + assisted close: parallel clamp #5 -- one of these was a close without an assist

    01/07
    - grippers: #2x1, #2.5x0 (no luck with RH today, LH close)
    - attempt + assisted close: parallel clamp #3

    01/08
    - pinch block DL: 13x1, 23x1, 33x1, 43x1, 48x1, 50.5x0 (RH only), 48x1,1,1
    - wrist roller DL: 93x1,1,1

    01/10
    - cable pronation pin: 20x5, 30x5, 40x3,3,3
    - sledgehammer lever: (3H)x10,10,10

    01/12
    - pinch block DL: 3x1, 13x1, 23x1, 33x1, 43x1, 38x10s, 38x15s, 38x20s -- learning how important chalk is here

    01/17
    - grippers: #2x1, #2.5x3
    - attempt + assisted close: parallel clamp #3
    - grippers: #1.5x30
    - globe grip pronation: 25x8, 35x8, 45x8,7,8
    - sledgehammer lever: (3H+1F)x10,10,10
    Last edited by CharlesSwann; 01-17-2020 at 09:03 PM.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  14. #1064
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    01/18
    Wide grip bench w/ slingshot: 315x1, 335x3, 355x3
    Pinch block DL: 23x1, 43x1,1,1,1,1+10ct hold




    Days since:
    Rows - 2
    Pull ups - 4
    Curls - 4
    Grippers - 1
    Last edited by CharlesSwann; 01-23-2020 at 05:57 PM.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  15. #1065
    Registered User CharlesSwann's Avatar
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    Gonna try squatting again. I dunno. My hips suck.

    01/22
    Front squat: 365x5





    Days since:
    Rows - 6
    Pull ups - 8
    Curls - 8
    Grippers - 5
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  16. #1066
    Registered User CharlesSwann's Avatar
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    01/23
    Wide grip bench w/ slingshot: 315x1, 335x3, 355x4
    Barbell curls: 105x4,4,5
    Pinch block DL: 23x1, 43x1, 48x1,1, 50.5x1, 53x1, 55.5x1
    Pull ups w/ globes on ropes: 45x8,8,10
    Globe grip pronation: 45x5,6,7
    Sledgehammer lever: (3H+1F)x10,10,10
    Grippers: #2x1, #2.5x1
    Attempt + assisted close: parallel choked #3x1,1,1
    Grippers: #2x16

    And some hip rehabby stuff.





    Days since:
    Rows - 7
    Pull ups - 0
    Curls - 0
    Grippers - 0
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  17. #1067
    Registered User CharlesSwann's Avatar
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    01/25
    Front squat: 375x5
    Cable row with wrist wrench: 70x5,5,5





    Days since:
    Rows - 0
    Pull ups - 2
    Curls - 2
    Grippers - 2
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  18. #1068
    Registered User CharlesSwann's Avatar
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    01/27
    Wide grip bench w/ slingshot: 345x5

    01/30
    Front squat: 385x3

    02/04
    Close grip bench: 285x7,7,7

    02/05
    RDL: 500x5

    02/07
    Wide grip bench w/ slingshot: 380x2
    Front squat partial (3 pins down): 500x10,10,10
    Pull ups w/ globes on ropes: 45x10,10,10





    Days since:
    Rows - 13
    Pull ups - 0
    Curls - 15
    Grippers - 15
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  19. #1069
    Registered User CharlesSwann's Avatar
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    Still lifting. I'll do a bigger update when I have more time. I have a homegym but I'm injured, so ironically I should be able to workout fine but I still can't do too well.

    Mostly bench/RDL/light squatting/arm wrestling and grip stuff.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  20. #1070
    Registered User Atom1980's Avatar
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    Age: 61
    Posts: 693
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    Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000) Atom1980 is just really nice. (+1000)
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    Good to know your still lifting! Heal up.
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  21. #1071
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    02/09
    Pinch: 48x1, 53x1
    Globe pronation: 45x8,8,8
    Sledge, 3H2F: 10,10,10
    Grippers: 2x1, 2.5x3
    Choked 3: 1,
    Wrist wrench DL: 90x1,1,1

    02/10
    Slingshot: 370x2

    02/11
    Front rack: 500x30,30, 545x??? (forgot to write)
    2L lying extension: 90x5,5, 100x10
    1L lying extension:45x8,55x8,65x5
    Curls: 105x5,5,5

    02/19
    Slinger: 345x1, 380x1
    Pull ups: 50x8,8,8

    02/20
    Pronation curl: 10x10, 20x10, 30x10,10,10
    Pinch block: 33x1, 43x1, 48x1, 53x1,1,1

    02/22
    Push press 225x3,5,4
    Front rack hold: 500x30s
    Cable row w/ wrist wrench: 75x1,1,1
    Single leg squat: BWx3,3,3,3,3

    02/25
    Slanger: 340x5
    SLSQ: BWx5,5,5,5,5,5
    Pronation curl: 32.5x10,10,10
    Grippers: 2.5x8, choked #3 for 3 singles no assistance

    03/01
    Slanger: 340x6
    Pull ups: 50x8,8,8
    Sledge: 3F2H 10,10,19

    03/03
    Slanger: 350x3 (slipped off elbow on 3rd)
    FS: 135x5,5,5,5,5
    Wrist wrench DL: 90x1, 95x1, 100x1 (LH only), 1 (both hands), 1, 1,1

    03/05
    CG: 285x6,6,5
    RDL: 475x3
    Curls: 35x10,10,10

    03/08
    Slanger: 350x4
    Front squat: 155x5,5,5,5,5
    Sledge: 3H3F x10,10,10

    03/11
    One leg stand: 3x60s
    Grippers: #2x16,16,16
    Hip airplanes: BWx5cts at each junction (middle 3x)

    03/15
    Bench: 315x3
    Front squat: 225x3
    Low bar: 225x1
    High bar: 225x5,5,5,5,5
    Curls: 40x8,8,8

    03/19
    Bench: 315x3
    HBBS: 245x5,5,5
    Wrist roller: 100x1,1,1

    03/24
    Bench: 315x3
    HBBS: 315x5

    03/29
    Bench: 265x10
    HBBS: 405x1
    Curls: 45x8,8,8

    03/31
    OHP: 185x5,5,5
    HBBS: 405x2
    Pinch block DL: 43x1, 48x1, 53x1, 58x1

    04/02
    Bench: 275x8
    Pause front squat to pins, one above the top of close holes (6 down): 405x1, 455x1, 475x3, 500x3
    Pull ups: 55x8,8,8

    04/05
    Bench: 275x8
    HBBS: 405x1

    04/07
    OHP: 195x3,3,3
    Sq: fail bc pain

    04/10
    Bench: 275x10
    Glute bridge with long pauses: 405x8, and a couple 20s hold singles
    Grippers: #2.5x1,8,7

    04/14
    OHP: 195x1,1,2 (I think it was 205)
    Kneeling squats: 495x2
    Curls: 50x3,3,3
    Single leg sq isometrics at pain point: few sets of 10 counts

    04/17
    Bench: 305x2,2,2,2,2,2,2
    Wall squats: 5x30s
    Barbell row: 315x5,5,8

    04/22
    Bench: 305x3,2,2,2, 2,2,2,2
    Wall squats: 5x40s
    Front rack: 605x21s
    Wrist wrench DL: 90x4,3,2s

    04/25
    OHP: 205x2,2,3
    Curls: 50x3,3,5
    A bunch of single leg rehab squats

    04/28
    Bench: 305x3,3,2,2, 2,2,2,2
    A bunch of SL rehab squats (2 45s + 10, touch heel)
    Sn-grip SLDL: 405x5, 425x5, 455x5

    04/30
    OHP: 205x3,3,3
    A bunch of SL rehab squats (2 45s + 1 25s, touch heel)
    Wrist wrench DL: 55x15s, 60x10s, 60x15s,15s
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  22. #1072
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,600
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    CharlesSwann is offline
    Nothing interesting above, just doing what I can. Hepburn for bench with 305 to start. OHP training feeling good, gonna try for 245 as a goal.

    For squat I'm doing any pain free support, like posterior chain and upper back. The big boys are rack holds, still 20+ seconds in the 600s, and RDL type stuff. I want to build up to repping 500 with the snatch grip.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  23. #1073
    Registered User CharlesSwann's Avatar
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    05/03
    Bench: 305x3,3,3,2,2,2,2,2
    SL stands: a bunch for 1min
    Pinch DL: 48x1,1,1,1

    05/06
    Pull down and apart: black band 5x15
    Single leg stands: 5x2min
    Pronation Curls: 50x5,5,5

    05/09
    Bench: 305x3,3,3,3,2,2,2,2
    SL stands: 3x2min

    05/13
    OHP: 220x1,1,1 (barely missed the double twice just shy of lockout, super close) -- meant to do 210 but realized I misloaded later
    SL rehab squats: 3x10 @ 2 pads and 2 plates, hard/painful
    BB row: 315x6,6,8
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  24. #1074
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    CharlesSwann is offline
    05/14
    Slanger: 375x1 -- should've gone for a double at least, not used to these again, but OK
    SL rehab squats: 3x10 @ 2 pads and 2 plates -- better today, touched heel
    Grippers: #2.5x4
    Assisted #3 +10ct hold: 1,1,
    Sledge lever, 4H: 3x10
    SL stands: 2x2min
    Pull down and apart: (black band)x15,15,15
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  25. #1075
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    04/17
    Bench: 305x3,3,3 -- felt like my pec was going to tear so I stopped early... will take a light week on chest and reevaluate
    SL stands: 3x2min
    Beltless sn-grip SLDL: 455x8
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  26. #1076
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,600
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    05/19
    Hands elevated push ups: kitchen table 3x40
    Band pull down and apart: black band 3x20
    SL stands: 3x90s

    05/20
    Wrist wrench DL: 2x60x15s,
    Hands elevated push ups: 3x40
    SL rehab squats: 1 plate heel touch 2x10, 2 plate heel touch 2x10

    05/21
    Hands elevated push ups: 3x40
    Band pull down and apart: black band 3x20

    05/22
    Hands elevated push ups: 25,30,40
    Band pull down and apart: black band 3x20

    05/23
    Hands elevated PU: 20,30,40
    Pinch DL: 45x1, 50x0 (LH fail), 0 (LH fail), 0 (LH fail)
    Cable row 2H with pause: 90x10, 10, 10

    05/27
    OHP: 210x1,2,2
    Highbar squat: 95x10,10,10
    Pronation curls: 50x5,5,6 -- gotta be careful not to rotate in on the left hand
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  27. #1077
    Registered User CharlesSwann's Avatar
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    05/28
    Front rack hold: 625x8s,5s,5s
    Push ups: 20,20,20
    Grippers: #2.5x5
    Attempt + assisted close + 5-ct hold: parallel choked #3x1,1,1
    Band pull down and apart: black band 3x20
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  28. #1078
    Registered User CharlesSwann's Avatar
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    05/29
    Bench: 45x10, 95x10, 135x10,10,10
    High bar squat: 45x5, 95x3, 135x10,10,10
    Wrist wrench DL: 45x1, 90x1, 100x1,1, 90x1,1,1,1,1
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  29. #1079
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    05/30
    Snatch grip RDL: 475x8
    Pinch deadlift holds: 45.5x3s, 43x4s, 40.5x7s, 38x7s,8s
    Single-leg stands: 3x2min
    Band pull down and apart: black band 3x20
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  30. #1080
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500)
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    05/31
    Bench: 135x10, 155x10, 175x10, 195x10
    High bar squat: 45x5, 135x5, 185x10,10,10
    Pronation curls: Pronation curls: 50x6,8,10
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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