In Search of Strength

[CharlesSwann]

08/30
Bench: 300 for 6x2
Sumo from blocks: 630 for 5x5

[CharlesSwann]

08/31
Chin ups: 65 for 3x8
Sledgehammer wrist pronation: (13cm)x5,2, (7cm)x7,8

[CharlesSwann]

09/01
Bench: 300 for 6x3
Kneeling knee extension to pad: BWx10, 25x10, 45x4,10,6
Sledgehammer deadlift + hold: (17.5cm)x15s,10s,6s [28s best, 31s today], (7cm) for 23s

Somehow my kneeling extension strength and ROM blew way up. Normal progress? Some much needed rest? Squats? Who knows. I'll take it.

While they did feel stronger, by the last set my knee started hurting a fair bit, and that's why I ended up stopping at 6 with some more in me. Not sure how far I can comfortably work these "heavy", but I'll take another solid rest and see how it feels next time around.

[CharlesSwann]

09/02
Strict EZ-bar curls: 120 for 3x5

[CharlesSwann]

09/03
Beltless ATG highbar: 405x1, 435x1, 455x1, 475x1 [0.30m/s] + some paused singles with 225 for groove/rehab
Seal row: 215x12,12,11
Sledgehammer deadlift + hold: (7cm) for 3x30s [90s best, 90s today]

I was still sore from DLs and kneeling extensions but got some decent weight in on squats! Hopefully I'm getting some good momentum going. Hip is doing okay.

[CharlesSwann]

09/04
Bench: 300 for 6x2
Grippers: (#2.5)x5,5,3

09/05
Beltless ATG highbar: 405x1, 445x1, 465x1, 485x1 [0.28m/s]
Sledgehammer wrist pronation: (7cm)x8,10,8

Still pushing highbar up each session! Even though I got my low bar 600+, my best beltless ATG high bar set is about 475x3 I believe, so 485x1 is getting closer to peak strength.

[CharlesSwann]

09/06
Bench: 300 for 6x4
Chin ups: 70x8,7,7

[CharlesSwann]

09/07
Beltless ATG highbar: 405x1, 435x1 [0.21m/s] + some paused singles with 225 for groove/rehab
Sledgehammer deadlift + hold: (8cm) for 30s,25s,30s [85s best, 85s today]

Absolutely crushed by weight during squats today. Even my warm ups felt grindy. Luckily have a quick squat break with block pulls + maybe kneeling extensions (not sure how I feel about how passively painful they are to load) before continuing squatting... so next session would be around 09/11 or 09/13 depending on the knee extensions and stuff. Anyway, hopefully I'll be in better shape by then.

09/08
Bench: 300 for 6x2
Strict EZ-bar curls: 125x4,4,3

[CharlesSwann]

09/09
Conventional block pull: 515 for 5x5

[CharlesSwann]

09/10
EZ-bar seal row: 215 for 3x10
Assisted gripper close from parallel clamp: (#3) for 5x1

[PhDPepper1111]

Man or Machine?
Either way you just keep rolling.

[CharlesSwann]

09/11
Bench: 300 for 6x5 (did x6 last set actually)
Sledgehammer wrist pronation: (8cm) for 3x10

Just scheduled for 6x5 today, but I felt so solid I did a cheeky sixth rep on the last set, and still felt like I had a couple of reps in the tank. The "big set" coming up is 6x6 at this weight, and if I'm in this condition it'll be easypeasy. After that, the typical ascending RSR thing, with 5x5 at 320 up first.

Man or Machine?
Either way you just keep rolling.

Haha, I think I match up with whichever one breaks down and needs repairs more often. Much appreciated!

[CharlesSwann]

Last squat session was super fatigued. Is six days off with block pulls in the middle enough for some recovery? Let's see.

09/13
Beltless ATG highbar: 405x1, 435x1, 465x1, 485x1, 500x1 [0.32m/s]
Chin ups: 70 for 3x8
Sledgehammer deadlift + hold: (8cm) for 3x30s [85s best, 90s today]

Looks like the quick break was enough and the comeback is continuing! And I'm still just about improving session to session.

My short-term goal is to be able to hit a top single at 500lbs pretty regularly. Then I can try for my real goal of a 500lbs front squat. I figure I have a decent shot at the front squat if I can hit at least 0.355m/s high bar, so the 0.32m/s today isn't too far, actually!

[CharlesSwann]

09/14
Bench: 300 for 6x6 (did x8 last set actually)

How about that? Would've been happy with 6x6, but squeezed out an extra two reps at the end for good measure. Bench is definitely (finally) getting stronger.

[CharlesSwann]

Unsurprisingly still very tired from Monday's squatting, but going to get some doubles speed data at least.

09/15
Beltless ATG highbar: 405x2, 425x2, 435x2 [0.36-0.24m/s]
Strict EZ-bar curls: 125x3,4,3

[CharlesSwann]

09/17
Beltless ATG highbar: 405x2, 435x2, 445x2 [0.41-0.25m/s]
EZ-bar seal row: 215 for 3x12
Grippers: (#2.5)x5,7,7

Another quick break from squats to do deadlifts (pulls on 09/19 and next squat on 09/21-22). This time I've got 4x4 at 665 from blocks scheduled. Based on how 5x5 with 630 felt, I should be OK unless I'm still too tired from squats and stuff.

Should try 5x5 with 320 bench tomorrow as well. Also should be okay based on 6x6 with 300, but that one is definitely a bit scarier.

[CharlesSwann]

OK so, I rolled my ankle pretty badly at a work picnic soccer thing. Can't walk well today but think I can support myself well enough for bench. Deadlifts tomorrow look iffy, but I'll see how I feel in the morning.

09/18
Bench: 320 for 5x5
Sledgehammer wrist pronation: (8cm) for 3x12

Good news: made 5x5. Bad news: tweaked my pec again. I'm supposed to hit 340 for 4x4 soon but obviously not a good idea now. I'll lose program momentum probably either way? Let's see...

[CharlesSwann]

Still dealing with the twisted ankle but active recovery and all that is treating it pretty well. Decided I could stand to DL on it, though I wrapped my ankle just in case. Squats definitely still out but I'll start doing body weight and the bar with ankles raised soon.

Still dealing with the strained pec but active recovery and all that is treating it pretty well. (lol)

09/21
Sumo from blocks: 665 for 4x4 -- honestly pretty comfy
Sledgehammer deadlift + hold: (9cm)x30s,30s,25s [85s best, 85s today]

And a bench of benching every day... things like 45x60, 95x40, 135x20 for sets, going for blood flow + healthy movement.

[CharlesSwann]

09/22
Chin ups: 90x3,3,5
Strict EZ-bar curls: 125x5,3,3
Rehab squats: 45x(nope)
Heels-elevated rehab squats: 45x(nope)
Heels-elevated paused rehab squats: 45x10, 135x10, 225 for 3x5
Rehab bench: 45x20, 95x20, 135x15,20, 185x6

OK, so, still got the sprained ankle, but it's getting better and better. I can't hit an ATG squat though—the stretched ankle position kills. If I elevate heels (lessens demand on ankle mobility), then it feels decent, but my calf is sore (probably overworked managing the ankle). If I pause, my calf and ankle both feel OK.

Obviously these were not heavy or fast, I'm just trying to reintroduce pain-free, healthy movement as soon as possible.

[CharlesSwann]

Playing it fast and loose with my ankle. Can't squat ATG barefoot, and a tight shoe hurts my ankle, so I'm doing these with one shoe loose.

Switching to pause to reduce dynamic (and uncontrolled) stress on the ankle.

09/24
Beltless paused ATG highbar: 405x1, 425x2, 435x1, 445x1, 455x1 [0.32m/s]
Rehab bench: 245x5,4, 135 for 3x20
Assisted gripper close from parallel clamp: (#3) for 5x1

Good pausing! 455 @ 0.32 is a pretty good speed even for non-paused highbar, so maybe I can push for 500 paused soon.
Ankle felt fine. Calf is a bit sore, still think it's just from compensating for the ankle and not too worried about it.

Bench is going okay, my tolerance is creeping up a good bit every session. Cutting frequency from daily to every other day as the weight gets back up.

[CharlesSwann]

09/26
Beltless paused ATG highbar: 405x1, 435x1, 465x1, 475x1 [0.28m/s]
Rehab bench: 245x5, 265 for 3x5 + 135x30
EZ-bar seal row: 255x5,3,3

[CharlesSwann]

09/28
Rehab bench: 275x3, 285x3, 295x2, 305x2, 315x1, 325x1, 335x1, 345x1 + 225x15,18 -- note: singles were tempo/paused, rest were touch and go
Sledgehammer wrist pronation: (9cm) for 3x10

This high frequency bench rehab has been good for my pec... at least in that I can bench heavy again pretty quickly. Whether it's long-term healthy or not, I've no clue.

The great news is that the 345 paused single was like RPE 7-8 or less, just felt really smooth and easy. Once my pec is 100% I'll carry on the last routine (with 4x4 @ 345 unpaused coming up, after a 6x2 at 300 filler session).

[CharlesSwann]

09/29
Beltless paused ATG highbar: 405x1, 435x1, 465x1, 485x1 [0.21m/s]
Strict EZ-bar curls: 125 for 3x3

Tomorrow I'll do more bench + chins.

[CharlesSwann]

09/30
Chin ups: 90 for 3x5
Sledgehammer deadlift + hold: (9cm)x30s,30s,27s [85s best, 87s today]

[CharlesSwann]

10/01
Bench: 300 for 6x2 + 135x40
Conventional block pull: 545 for 4x4
Grippers: (#2.5)x8,5,3

[COBBER]

IN ON THIS SH*T

Strong lifts bro!!

[CharlesSwann]

Back at it after a longer ride on the weekend. Feeling rested after that and some decent squatting and pulling, so I'm hoping to squeeze up the paused high bar PR in the next couple of sessions, or at least get some good singles in.

10/04
Bench: 345x3, 335x4,4,3,4
EZ-bar seal row: 265 for 3x3 -- not that strict, repeat
Sledgehammer wrist pronation: (10cm) for 3x10

I was supposed to do 4x4 with 335 but accidentally loaded 345. I'll count it as 4x4 because I think starting 345x3 is about as hard as 335x4.

(But later I noticed I actually wanted to do 4x4 with 340, so I'll probably just try to redo it after another 6x2@300 filler day anyway.)

IN ON THIS SH*T

Strong lifts bro!!

Haha, great to have you man.

[COBBER]

Nice bench volume!

With EZ bar seal rows do you have a make-shift set up or a dedicated seal row machine? I love seal rows but we always had to set up a few boxes and plates to get it high enough, was such a pain in the ass!! I havent done them in ages because cbf setting it up any more lol!

[CharlesSwann]

OK, damn, I said I'm hoping to pause 500 soon, but it happened first day!

10/05
Beltless paused ATG highbar: 405x1, 435x1, 455x1, 475x1, 500x1 [0.20m/s]

I think I'm getting pretty close to my 500 front squat goal, but I'll keep training high bar right now because it's a bit safer for my hip.

Nice bench volume!

With EZ bar seal rows do you have a make-shift set up or a dedicated seal row machine? I love seal rows but we always had to set up a few boxes and plates to get it high enough, was such a pain in the ass!! I havent done them in ages because cbf setting it up any more lol!

Oh man... every week I want to cycle them out because of the set up. My current set up is to lie down on one of my rack's safeties set a bit higher, works surprisingly well.

It's an OK balance between being reasonable to set up, uncomfortable as hell, and kinda in the spirit. Would kinda recommend.

[CharlesSwann]

Since I hit my paused goal, I'm thinking of cycling in a bit of front squatting tomorrow, but I think it's safer to just keep on with high bar (I mean my rolled ankle, sure, but especially in terms of my hip). Not 100% sure yet.

I think the most sensible approach is to keep pushing high bar until I'm pretty much 100% sure I can hit my front squat, but I miss front squatting and it'd be more fun to work both squats. I'm pretty sure the squatting variation is important when it comes to my hip issues but I'm not sure if front squat is actually a problem or not, yet. It's more sensitive when I have issues but that doesn't mean it causes the issues.

Anyway...

10/06
Bench: 300 for 6x2
Strict EZ-bar curls: 125x5,4,4 -- note: letting the bar out forwards and breathing after the first rep both helped