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  1. #1321
    Registered User CharlesSwann's Avatar
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    04/29
    Deadlift: 535 for 6x2
    Hip circle external rotation (6 tiles apart): 3x30s

    Thinking out loud...
    Tomorrow: OHP and rows
    Saturday: Hypers and Sledge DL + hip rehab
    Sunday: rest
    Monday: Heavy DL + curls + hip rehab
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  2. #1322
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    04/30
    OHP: 200 for 6x2
    EZ bar seal rows: 230 for 3x6
    Reverse clamshells: 3x(30s hold + 40 reps)
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  3. #1323
    Registered User CharlesSwann's Avatar
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    05/01
    Hypers: BW for 3x30
    Sledgehammer deadlift + hold: (15cm)x15s,13s,12s
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  4. #1324
    Registered User CharlesSwann's Avatar
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    05/03
    Deadlift: 565 for 5x5

    05/04
    Bench: 315 for 5x5 and 1x4
    Hip circle external rotation (6 tiles apart): 3x30s -- note: drop this exercise

    Tough. My low back was cramping by the end of every set, bit too tired from yesterday. Probably would've made 6x5 on a good day, but 6x6 next week would've been unlikely. Time to rejig bench/OHP a bit.

    Tomorrow should be hypers + rows. I'll drop hypers volume a bit, maybe 3x20 instead of 3-4x30. My low back is getting tired and maybe the "active" recovery is a bit much.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  5. #1325
    Registered User CharlesSwann's Avatar
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    05/05
    Hypers: BW for 3x20
    EZ bar seal rows: 230 for 3x7
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  6. #1326
    Registered User CharlesSwann's Avatar
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    Cutting the easy deadlift day a bit. My low back is exhausted and I'd like to try to survive the peaking phase. Next deadlift day should be a go at 600 for 4x4 on the 11th or 12th.

    Also since I finished my mini-RSR for bench/OHP stint I'm taking a brief break to reset and let my forearm heal a bit then starting a new upper routine next week.

    05/07
    Deadlifts: 535 for 6x1
    EZ bar curls: 120x5 -- this one hurts my forearm injury so I called it here... looks like grippers and curls are out.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  7. #1327
    Lactose intolerant dairygains's Avatar
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    Impressive journaling, going on 8 years!

    Best of luck with 600x4x4
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  8. #1328
    Registered User CharlesSwann's Avatar
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    05/09
    Chin ups: 50 for 3x7
    Hypers: BW for 3x20
    Reverse clamshells: 3x(30s hold + 30 reps)

    Originally Posted by dairygains View Post
    Impressive journaling, going on 8 years!

    Best of luck with 600x4x4
    Haha thank you! It's been quite a journey. Fun benching my squat max from back then and all that, glad to have it all down somewhere.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  9. #1329
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    05/12
    Deadlift: 600 for 4x4
    Reverse clamshells: 3x(30s hold + 40 reps)
    Chin ups: 50x7,7,6
    Sledgehammer deadlift + hold: (15cm)x15s,15s,14s

    Let's go!! I honestly wasn't sure I'd make it, my low back has felt really tired all week. Even felt it this morning.

    Next hard day is 3x3 with 635 in about 8 days.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  10. #1330
    Registered User CharlesSwann's Avatar
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    05/13
    Bench: 225x10, 265x8, 285x6, 300x4
    OHP: 150x5, 175 for 3x5


    Damn, my presses felt weak as hell today. Got through it though.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  11. #1331
    Registered User CharlesSwann's Avatar
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    05/14
    Hypers: BW for 3x30
    Reverse clamshells: 3x(30s hold + 40 reps)

    Plan: Saturday is off, Sunday is light DL + rows, Monday is bench/OHP, Tuesday is hypers+sledge, Wednesday off, Thursday heavy DL?
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  12. #1332
    Registered User CharlesSwann's Avatar
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    05/16
    Deadlift: 535 for 5x1
    EZ bar seal rows: 230x7,6,5
    Reverse clamshells: 3x(30s hold + 30 reps)

    Still on track: Monday is bench/OHP, Tuesday is hypers+sledge, Wednesday off, Thursday heavy DL
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  13. #1333
    Registered User CharlesSwann's Avatar
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    05/17
    Bench: 225x10, 245x8, 265x8, 280x8
    Overhead press: 150x5, 165x5, 175x5,5

    ~Tuesday hypers+sledge, Wednesday off, Thursday heavy DL
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  14. #1334
    Registered User CharlesSwann's Avatar
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    05/18
    Hypers: BW for 3x20
    Sledgehammer deadlift + hold: (15cm)x15s,15s,13s

    I think I've got a good shot at making 3x3 with 635 on Thursday. I feel I'm recovering pretty well as the volume drops a bit, even with the higher intensity/set e1RM. Fingers crossed!
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  15. #1335
    Registered User CharlesSwann's Avatar
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    05/20
    Deadlift: 635x3

    Too bad! Didn't feel top form today and it showed. I got only one set of the prescribed 3x3, but not even the first rep of the second set. Draws this routine to a premature close right near the finish line.

    Not too sure what I'll do next. My hip is still injured enough to bother squats and I probably need at least a small break from DL.

    I guess I'll either deload and hit another full DL routine and just keep trying for 700, or start working in some more aggressive squat rehab and put DL on the backburner for a bit. I'll have a brief period of grieving before deciding.

    Anyway, 635x3 for even one set ain't half bad for me. And I think I've got more in me when I'm fully recovered. Could've definitely ended worse.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  16. #1336
    Registered User CharlesSwann's Avatar
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    05/21
    Bench: 225x10, 245x8, 265x6, 280x6, 300x6
    Overhead press: 150x5, 175x5, 185x5,5

    I'll do chin ups tomorrow... and start deciding lower body Sunday and on soon.

    edit: decided I want to get the chins done today:

    Chin ups: 50x8,7,8
    Last edited by CharlesSwann; 05-21-2021 at 02:33 PM.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  17. #1337
    Registered User CharlesSwann's Avatar
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    Tried squatting. Bit of a mess.

    I've got asymmetrical sensitivity to load and range, and shifting form can change it a bit too... I can reasonably ATG high bar with the bar, but add 135 and my hip is already sharp. I also tried low bar and front squat to a high box, and that went... okay. I worked up to some questionable 315 singles and some outright painful 405 singles.

    Tried a whole bunch of stances (wide, narrow, feet forward, feet out) and nothing quite works.

    After all that I decided to squat sets of 45lbs and see if I can do 50 or 55 or whatever next time, and go from there nice and slow.

    Not recording the odd 405 FS single or any other experimenting in the log, just going with the new plan:

    05/23
    Barefoot ATG highbar: 45x5,5,12,12,15

    Seems helpful for warm up and (maybe) first rep to sit at the bottom and bounce, shift, bring knees in-and-out, bring knees forward and slide side-to-side, etc. Get the hip juices flowing. Definitely possible to overdo too though.

    I think next time:
    - roll hams + 90-90 IR
    - spend time in the bottom with the bar digging around
    - 55lbs for 3x12ish

    24th: rows
    25th: bench+OHP+squat
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  18. #1338
    Lactose intolerant dairygains's Avatar
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    Grats on your 635 for a triple!
    Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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  19. #1339
    Registered User CharlesSwann's Avatar
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    05/25
    Barefoot ATG highbar: 55 for 5x12
    Bent over row: 315 for 3x5

    Originally Posted by dairygains View Post
    Grats on your 635 for a triple!
    Thank you! I think I'm about 80% decided to take a small deload and keep trying for 3x3 on it, so hopefully just a start for now!
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  20. #1340
    Registered User CharlesSwann's Avatar
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    05/26
    Bench: 225x10, 265x8, 280x8, 300x8
    Overhead press: 150x5, 165x5, 175x5,5
    Sledgehammer deadlift + hold: (15cm)x15s,15s,12s

    I'll hopefully try some heavier rehab squats tomorrow, maybe pull ups too? About due.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  21. #1341
    Registered User CharlesSwann's Avatar
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    05/28
    Barefoot ATG highbar: 75 for 5x12
    ATG paused highbar squat: 135 for 3x1
    ATG highbar: 135x5
    Reverse clamshells: 3x(30s hold + 30 reps)

    Still trying to feel out what's best for rehab/my hip. I might switch back to shoes and pauses now. It's tempting to bounce and grind out my hip joint but it seems better not to when it's actually loaded. More of a warm up thing I guess. Not 100% sure though, I'll have to feel it out a bit more.

    The 135x5 felt fine. I can't 100% tell what's going on. I know if I don't squat at all it'll never heal, but it's not clear what's healthy work and what's injurious work. Doing my best, trying to take it slow.

    Tomorrow: chin ups
    Sunday: bench
    Monday: squat rehab
    Last edited by CharlesSwann; 05-28-2021 at 03:24 PM.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  22. #1342
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    CharlesSwann is offline
    05/29
    Chin ups: 50 for 3x8
    Seated paused good mornings: 95 for 3x10

    I was too lazy to set up hypers but got a nice bonus: I'm liking the seated GMs for a wide-stance paused hip/adductors stretch/strengthening angle, felt good. Gotta keep the knees out and lean into my hips and get a good pause/stretch going. Gonna explore these more.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  23. #1343
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    CharlesSwann is offline
    05/30
    Bench: 245x8, 265x8, 300x6, 320x6
    Overhead press: 150x5, 175x5, 185x5, 200x4

    So the good news is 320x6 is a solid bench set for me. The bad news is I strained my pec doing it. I can't seem to progress my weights without hurting myself anymore. Really feel like I'm pushing my limits, at least at my body weight. Ah well, there is some progress. I'll rehab and see where I can take it.

    OHP was a bad idea. It's not pec heavy but it probably aggravated it some. I am not a smart man though, don't worry, I won't claim it.

    Anyway, was supposed to hit 200x5 but missed. Probably the pec didn't help, but I'll adjust the max down from 250 to 240.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  24. #1344
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    CharlesSwann is offline
    06/01
    ATG paused highbar squat: 135 for 2x10, 155x12
    Bench: 45x30,30,75
    Reverse clamshells: 3x(30s hold + 40 reps)


    Small squat note: shifting weight back to ascend seems good, and somehow I clicked a natural feeling squat at one point. In particular, segmenting knees back then squatting up, and then integrating it into one movement felt good. Not necessarily my ideal squat form but I'll take anything right now to normalize a bit.

    Generally: brace well, (1) feet a bit forward (helps keep pressure off lateral hip with the knees up and back ascents), (2) knees out to sit into the hole, pause without bouncing, (3) knees back up and up to ascend

    One more note: using the box to IR at my computer chair seemed potentially helpful. I also have this vague discomfort in the hole and just sitting in a BW squat might be a useful off-day tool.

    Anyway with my low back fried (for DLs), hip hurt (for squats), and minor pec tear (for bench), I don't have a strong training plan right now, just kind of surviving 'til I can get back on track. At least I have a reasonably clear rehab plan... I guess.
    Last edited by CharlesSwann; 06-03-2021 at 06:08 PM.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    CharlesSwann is offline
    06/03
    Bench: 65x20,20,62

    Tomorrow I'll do more squats and some rows, maybe grip work.

    06/04
    ATG paused highbar squat: 185x5,5,10, 225x3

    06/06
    Bench: 95x20,20,50
    Bent over row: 315x5,5,10

    Maybe squat rehab and grip tomorrowish.
    Last edited by CharlesSwann; 06-06-2021 at 09:56 PM.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    CharlesSwann is offline
    06/07
    ATG paused highbar squat: 225x5,5,10, 275x6
    Sledgehammer deadlift + hold: (15cm) for 3x15s - finally made all three sets at 15s!
    Reverse clamshells: 3x(30s hold + 40 reps)

    Squat rehab seems to be progressing nicely. Gonna keep hitting some base sets and doing a test heavier set after, before making it my base next time. Every three or four days or so for now.
    Last edited by CharlesSwann; 06-07-2021 at 07:19 PM.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    CharlesSwann is offline
    06/11
    Bench: 135x20, 155x20, 175x20
    ATG beltless paused highbar squat: 315x3,3
    ATG beltless highbar squat: 315x10
    Reverse clamshells: 3x(30s hold + 40 reps)

    Rehab for all lifts going well. Pull ups soon, like tomorrowish.

    I should be near working weights at old good strength levels in a couple weeks or whatever. Going to focus on low RPE high frequency speed-regulated high bar squats, instead of focusing on front squats. Bench'll just be bench, I'll probably try to retransition back into the last routine I was doing. Deadlift is dunno.
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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    CharlesSwann is offline
    06/12
    Chin ups: 55x8,8,8
    PL PRs: 605x2 SQ / 375x1 BN / 585x9 DL
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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