In Search of Strength

[CharlesSwann]

I'm underslept but I feel better than yesterday anyhow. You really can't predict how this kind of programming's going to hit you.

05/18/13 — Workout #1

Front Squat
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 295 x 1 @ 9 [3]
- 305 x 1 @ 10 [3]
- 245 x 3
- 255 x 3
- 265 x 3

05/18/13 — Workout #2

ATG High-bar Squat (no belt)
- 135 x 5
- 225 x 3
- 275 x 1
- 315 x 1 @ 9 [3]
- 325 x 1 @ 10 [3]
- 330 x 1 @ 10 [3]
- 275 x 3
- 280 x 3
- 285 x 3

No bending today. Minor strain in the front delt that I don't want to risk aggravating, and I'm pretty exhausted by now.

[CharlesSwann]

No benching today, unfortunately. I've got a minor front delt injury on the right side. Nothing serious but I definitely need to ease off bench/OHP for a bit. I need to be patient here, which is really difficult for me.

05/20/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 9 [3] -- Way too deep.
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 415 x 1 @ 10 [3]
- 345 x 3
- 355 x 3
- 360 x 2

Pull Ups
- Body Weight x 5
- 45 x 8
- 50 x 8
- 55 x 7 -- 8th rep a bit too sloppy to count. A goal for next week.

Did light push ups (sets of 10) between sets of pull ups to get blood flow to my shoulder. Wednesday's going to be a close call but I think I'll be good to bench by Friday.

[CharlesSwann]

05/21/13 — Workout #1

Front Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [4]
- 305 x 1 @ 8 [3]
- 325 x 1 @ 9 [3]
- 335 x 1 @ 10 [3]
- 340 x 0
- 255 x 3
- 265 x 3
- 275 x 3

Big PR. I remember I was hoping to hit 300lbs by now about two months ago.

05/21/13 — Workout #2

ATG High-bar Squat (no belt)
- 45 x 8
- 135 x 5
- 225 x 3
- 320 x 1 @ 9 [3]
- 330 x 1 @ 10 [3]
- 340 x 1 @ 9 [3]
- 345 x 0 -- Ran out of steam to grind through.
- 275 x 3
- 285 x 3
- 295 x 3

Small PR. I'll go for 345 next time my squats are feeling good.

05/21/13 — Workout #3

[COC]
- (Tr) x 5
- (#1) x 1
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0
- 5 x (#3) -- cheat closed
- 3 x (#1.5) -- coin holds to failure -- 18, 12, 12
- (Tr) x 20

[CharlesSwann]

No bench/OHP due to the front delt injury. It's 95% of the way there (should be good for Friday) but I'm playing it safe.

05/22/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 335 x 3
- 345 x 3
- 355 x 3

Sumo Deadlift
[added belt]
- 155 x 5
- 245 x 3
- 335 x 1
- 415 x 3
- 445 x 3
- 475 x 3

Incredibly difficult.

Power Shrugs (w/ Straps)
- 3 x 335 x 5

I'll be doing light shoulder work in the evening to get some blood flow to my shoulder (light push ups, presses with the bar, etc.) but I won't bother logging any of it.

[CharlesSwann]

Feeling beat up from yesterday's workout. Squats aren't going to be pretty today.

Front delt is in pretty good shape though. At the very least I'll do some light-medium benching tomorrow.

05/23/13 — Workout #1

Front Squat
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 9 [3]
- 295 x 1 @ 10 [3]
- 305 x 1 @ 10 [2]
- 245 x 3
- 255 x 3
- 265 x 4 -- Did an extra rep because I was being too mopey and beat up.

05/23/13 — Workout #2

ATG High-bar Squat (no belt)
- 45 x 12
- 135 x 5
- 225 x 3
- 315 x 1 @ 9 [3]
- 325 x 1 @ 10 [3] -- 335 is a risk that I feel like taking.
- 335 x 1 @ 10 [3] -- **** yea.
- 275 x 3
- 285 x 3
- 295 x 5 -- Did two extra reps because I was being too mopey and beat up. Sometimes I feel like I have some kind of disorder because this lifting masochism can't be healthy.

This programming is teaching me a lot of valuable things (much like Smolov did). Don't overthink it. Get it over with. I'm in agony a lot, but standing in front of the bar second guessing isn't helping any.

[CharlesSwann]

I'm definitely dipping into some classic Bulgarian dark times. It's awful but this is where the work really pays off.

05/24/13 — Workout #1

Lower back still sore from Wednesday so I'm not going to push the squats too hard today.

Low-bar Squat
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 9 [2]
- 395 x 1 @ 9 [2]
- 405 x 1 @ 10 [3]
- 335 x 3
- 345 x 2
- 325 x 2 -- Dropped weight because the previous volume sets were way too sluggish and sloppy.

05/24/13 — Workout #2

I think my shoulder is in good enough shape to bench, but I'm going to limit my singles @ 290 or so. No risks today.

Bench
- 45 x 15
- 135 x 8
- 225 x 3
- 280 x 1 @ 8 [3]
- 285 x 1 @ 9 [3]
- 290 x 1 @ 8 [4] -- Not bad and didn't hurt my shoulder.
- 3 x 255 x 3

Pendlay Rows
- 3 x 245 x 5

[m3dude]

crazy squatting frequency/volume

[CharlesSwann]

crazy squatting frequency/volume

It's a twisted kind of addiction, I gotta tell you. Hurts so good.
__________________________________________________

Felt weak and exhausted going in today.

05/25/13 — Workout #1

Front Squat
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 9 [3]
- 295 x 1 @ 10 [2]

Cut out the volume sets/third single because I pulled something in my mid-back. Nothing serious but I'd regret it if I did more squats.

Did foam/peanut/lacrosse ball rolling and some T-spine work immediately after to try to reign in the pain.

Not doing the Oly squats for obvious reasons. Tomorrow is a rest day and Monday starts the last week of this cycle. Can't wait to deload and finally get some good rest and recovery in.

[CharlesSwann]

05/27/13 — Workout #1

Trying out some new squat cues courtesy of Kelly Starrett today (hand and feet external rotation for torque and stability).

Low-bar Squat
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 9 [2]
- 395 x 1 @ 8 [3]
- 405 x 1 @ 10 [2]
- 415 x 1 @ 10 [3]
- 335 x 3
- 345 x 3
- 355 x 3

Cues went OK. Sorta went downhill on near-max work, unsurprisingly. Going to keep giving them a go, though. I think there's promise here.

05/27/13 — Workout #2

Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 275 x 1 @ 8 [3]
- 285 x 1 @ 9 [2]
- 295 x 1 @ 8 [4]
- 300 x 1 @ 9 [3]
- 2 x 255 x 3
- 255 x 2 -- Delt is still acting up slightly on the volume sets.

Still having unracking problems.

Pull Ups
- Body Weight x 5
- 2 x 55 x 7
- 55 x 6
Super-set with:
Abs Circuit*
- Body Weight x 5
- 20 x 5
- 25 x 5
- 30 x 5
*(Straight-leg sit ups w/ each arm, SL sit ups with both arms, and then V sit-ups—circuit borrowed from a Ben Rice video.)

[CharlesSwann]

No front squats in deference to the mid-back strain from Saturday. Healing well but wasn't sure whether I should FS or not—took the safer option.

05/28/13 — Workout #1

ATG High-bar Squat (no belt)
- 45 x 8
- 135 x 5
- 225 x 3
- 320 x 1 @ 8 [3]
- 330 x 1 @ 8 [3]
- 340 x 1 @ 9 [3]
- 350 x 1 @ 10 [3] -- 10lb PR on Olympic squats. Not too surprising since I cut front squats, but it's pretty cool.
- 275 x 3
- 285 x 3
- 295 x 3

05/28/13 — Workout #2

[COC]
- 2 x (Tr) x 5
- (#1) x 1
- (#1.5) x 1
- (#2) x 3
- (#2.5) x 0
- 5 x (#3) -- cheat closed
- 3 x (#1.5) -- coin holds to failure -- 18, 18, 12
- (Tr) x 10

[CharlesSwann]

05/29/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 8 [3]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 345 x 2
- 350 x 2
- 355 x 2

Sumo Deadlift
- 155 x 5
- 245 x 3
[added belt]
- 325 x 1
- 405 x 3
- 445 x 3
- 485 x 3 -- Held at the end for 20 counts (mixed grip).

Really excited about getting this. I was hoping for 480x3, but 445 felt so good that I decided to add 5lbs. Going for 495-505x3 at the end of my next cycle which'll put me in good shape to pull at least 550 next time I test a max.

Power Shrugs (w/ Straps)
- 2 x 385 x 5

05/29/13 — Workout #2

Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 275 x 1 @ 8 [3]
- 285 x 1 @ 9 [3]
- 295 x 1 @ 10 [3]
- 255 x 3
- 260 x 3
- 265 x 3

Probably won't hit a PR this Friday (last day of this cycle) because I can still feel the front delt affecting the heaviest singles. Not pain, but it changes form slightly (unbalanced). I don't mind, though, just knowing what to expect.

05/29/13 — Workout #3

Overhead Press
- 45 x 10
- 115 x 3
- 150 x 8
- 150 x 10 -- Nailed the form, went really well.
- 150 x 9

I'll start w/ 155 next cycle.

[CharlesSwann]

No heavy front squats, same reason as before (injury). I plan on finishing off with some light volume work to help recovery.

05/30/13 — Workout #1

ATG High-bar Squat (no belt)
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [2]
- 335 x 1 @ 9 [3] -- I feel like taking a risk w/ 355 next.
- 355 x 1 @ 8 [4]
- 3 x 275 x 3

Surprisingly easy PR; got in the groove. I'm not trying for more because I want to get some front squat volume in and also to put in a good showing tomorrow for low-bar squats (as unlikely as a good showing may be...).

Front Squat
- 135 x 8
- 225 x 3
- 235 x 3
- 245 x 3 -- No pain in my back. A good sign. I'll probably go for a moderately heavy single on Saturday.

Tomorrow's the last major day of this cycle. Need to gauge where I am with the much-too-spinny Olympic bar so I can compare progress next cycle and see if this programming is still working its magic. (Olympic squats and front squats are definitely way up, but if it's not helping my bench or PL squat, it's not really worth it—I'm not a weightlifer.)

[CharlesSwann]

Got woken up too early and couldn't fall asleep again. It's way too hot for me to sleep well lately.

05/31/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 8 [3]
- 405 x 1 @ 10 [2]
- 425 x 0 [1] -- Terrible form. Went way too deep and the bar managed to roll UP out of position somehow.

I'll give this another go after the deload. I'm in **** shape at the moment (still sore from deadlifts and squats). Pretty down about my lack-luster PL squats lately though. Hope it's just the fatigue and the new stress from switching speed pulls with a max triple.

No volume sets because I really need a break. For the first time in a long time, I can't wait to deload.

05/31/13 — Workout #2

Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 275 x 1 @ 8 [2]
- 290 x 1 @ 9 [2]
- 305 x 1 @ 10 [3]
- 3 x 255 x 3

Pendlay Rows
- 250 x 5
- 2 x 255 x 5

[CharlesSwann]

Beginning of the deload. There'll be three sessions. First time experimenting with higher intensity, lower frequency/volume during a deload.

06/03/13 — Workout #1

Low-bar Squat
- 4 x 45 x 10 -- Knee felt a bit off, hence the multiple sets.
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 365 x 1
- 375 x 1
- 385 x 1

06/03/13 — Workout #2

Bench (IPF Cues)
- 45 x 12
- 135 x 8
- 225 x 3
- 260 x 1
- 270 x 1
- 280 x 1

I'm a lot stronger (relatively) pausing my benches than doing touch and go with the spinnier Olympic bar. I felt way more stable today with the pause.

Not the worst problem to have, since competition bench is paused, but it does hint at a weakness that I need to solve (TNG stability).

Pull Ups
- Body Weight x 5
- 3 x 55 x 8

[CharlesSwann]

Day two of the deload. So far I think that keeping intensity higher is working just fine.

06/05/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
- 365 x 1
[added belt]
- 375 x 1
- 385 x 1

I used weightlifting shoes (3/4" heel) for the first time on my wide-stance low-bar squats today. I liked it a lot. 385 felt much easier than it did on Monday.

Also bought some rehbands which I used for the first time today. Also nice.

06/05/13 — Workout #2

Bench (IPF Cues)
- 45 x 12
- 135 x 8
- 225 x 3
- 260 x 1
- 270 x 1
- 280 x 1

Curls
- 3 x 100 x 12

[CharlesSwann]

Last day of the deload. It's a bit boring working up to a moderate single but not pushing for more. I'll see how rested I feel on Monday when I start the next cycle.

06/07/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 365 x 1
- 375 x 1
- 385 x 1

06/07/13 — Workout #2

Taking a different approach (subbing out pressing work) and doing a bit of nail bending to give my shoulder a bit more last minute rest.

Steel Bending
- (Spiraled 60d) x 1
- (IM Blue Nail) x 1
- (IM Red Nail) x 1 -- 10" leather wraps on top of the IMs.

Much faster than last time. Not sure if I want to upgrade to 8" leather wraps or try to get sub-60s with 10.

Side Lever w/ 10lb Sledgehammer (In)
- 3 x 12 -- hand's length down

Side Lever w/ 10lb Sledgehammer (Out)
- 3 x 12 -- hand's length down

Front Lever w/ 10lb Sledgehammer
- 2 x 12 -- at head

Realized that this lever is redundant; will remove it henceforth.

Forward Lever w/ 10lb Sledgehammer
- 3 x 12 -- hand's length down

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

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

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

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

[CharlesSwann]

06/10/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 7 [3] -- Easy. Good sign.
- 405 x 1 @ 8 [3]
- 425 x 1 @ 10 [3] -- Feel like trying 435 because I don't mind if I miss.
- 435 x 0 -- Not a bad attempt. Good goal for the end of the cycle if I haven't racked up too much fatigue.
[removed belt]
- 315 x 3
- 325 x 3
- 335 x 3

First heavy PL-squat session with weightlifting shoes (3/4") high. Really like it, I feel much stronger in the hole. Just need to get used to the slightly different movement.

Doing volume sets beltless for a change.

06/10/13 — Workout #2

Close Grip Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 265 x 1 @ 7 [3]
- 275 x 1 @ 8 [3]
- 285 x 1 @ 9 [3]
- 295 x 1 @ 9 [3] -- lol what the hell?
- 305 x 1 @ 10 [3]
- 255 x 3
- 260 x 3
- 260 x 3

These were A LOT stronger than I expected lol. This may be hinting at a major problem with my normal bench. Pretty ridiculous. Maybe I'm just KK mode.

Using a crease-at-the-middle-of-the-thumb-on-the-edge-of-the-knurling's distance away from knurling grip w/ a weightlifting bar (different markings than a PL bar).

Pull Ups
- Body weight x 5
- 3 x 60 x 8

Shifted the ab circuit to Friday and cutting the planks for now. May reevaluate later.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

Had an early and stressful morning. Wasn't really looking forward to squatting.

06/11/13 — Workout #1

Front Squat
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 9 [2] -- Feeling unbalanced and awkward, not sure why.
- 305 x 1 @ 8 [2]
- 325 x 1 @ 9 [1] -- Easy on the legs but my upper body isn't having it.
- 245 x 3
- 255 x 3
- 265 x 3

Wanted to try 340 but I'd've probably dumped it in the hole. Not sure why but my rack position was off and my upper back wasn't in it today.

Still hoping to hit 350 over the next 3 weeks. Just need a good day or two to really ramp up the attempts.

06/11/13 — Workout #2

ATG High-bar Squat (no belt)
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 7 [3]
- 335 x 1 @ 8 [2]
- 355 x 1 @ 10 [2]
- 365 x 1 @ 9 [3]
- 370 x 1 @ 9 [3]
- 295 x 3
- 305 x 3
- 315 x 5

Form wasn't pretty today. I'll chalk it up to the undersleeping. Big PR either way. My Olympic squat is blowing up. Not sure what's happening with my low-bar—I was doing 325 on high-bar w/ 435 low-bar before, these days I'm doing 370 high-bar w/ 425 low-bar.

Got one of my squat goals for this cycle at least! Just need to hit 350 front squat and a 435 low-bar (again) and I'm happy as a peach.

06/11/13 — Workout #3

I've been doing a lot of greasing-the-groove type gripper work on the side with #2.5 that I haven't been logging so I'm not expecting a great performance here.

Captains of Crush Grippers
- 3 x (Tr) x 3
- (#2) x 2
- (#3) x 5 -- cheat closed
- 3 x (#1.5) -- coin holds to failure -- 11, 15, 12
- (Tr) x 20



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

Extremely sore today. Lower/mid/upper back, glutes, hams and quads.

06/12/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 10 [3]
- 405 x 1 @ 10 [3]
[removed belt]
- 315 x 3
- 325 x 3
- 335 x 3

Sumo Deadlift
- 155 x 5
- 245 x 3
- 335 x 1
[added belt]
- 405 x 3
- 455 x 3
- 495 x 3 -- Ugly third rep, a bit hitched. I'll try for a cleaner triple with the same weight next week. I let it get in front of me too much on the first rep. Need to be more careful.

I felt a bit of a painful twinge in my core after the last set of deadlifts so I opted out of the power shrugs to avoid exacerbating a small problem.

06/12/13 — Workout #2

Close Grip Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 275 x 1 @ 9 [2]
- 285 x 1 @ 9 [3]
- 295 x 1 @ 9 [3]
- 255 x 3
- 250 x 3
- 245 x 3

06/12/13 — Workout #3

Klokov Press
- 45 x 8
- 95 x 3
- 115 x 5
- 120 x 5 -- Bothering my shoulder injury. Need to drop the weight and reign in my form.
- 105 x 5 -- Hard to externally rotate the shoulders and keep proper scapular positioning.

Decided to do Klokov Press as a tribute to Klokov and his recent youtube activity.

The form on these is really difficult for me. Lots of room for improvement. (Which I kinda like. Gives me something to work on.) I just need to be really careful about my front delt pain.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/13/13 — Workout #1

Front Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 290 x 1 @ 8 [2]
- 300 x 1 @ 9 [2]
- 310 x 1 @ 9 [2]
- 245 x 3
- 255 x 3
- 265 x 3

Same problem as Tuesday. Feels easy on the legs but my upper back is holding me back. Never had this problem before. Might be related to the back strain from the 25th?

Either way, I'm hoping to hit at least 310 on bad days and work up to 350 on good days (should there happen to be any) throughout this cycle.

06/13/13 — Workout #2

ATG High-bar Squat (no belt)
- 135 x 5
- 225 x 3
- 330 x 1 @ 9 [3]
- 340 x 1 @ 10 [3]
- 350 x 1 @ 10 [3]
- 295 x 3
- 305 x 3
- 315 x 3

350 is my goal for bad days. Not sure about an upper range since I already hit my goal for this cycle. I'll take any PR at this point.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

Last night I was doing some front delt rehab. Light OHP/Klokov press for blood flow, shoulder dislocations, band pull aparts, and some rotator cuff work. Afterwards I did mwod #9/10 for some shoulder distraction/mobility and ended with lacrosse ball rolling.

I had an epiphany doing Klokovs, though, and that's why I'm marking any of this down. I think I figured out the form. It's easy to feel good w/ just the bar, but I'm feeling really confident and excited to try them again. I also think this form epiphany applies to OHP and I'm more confident about getting 200lbs+ next time I max out (should be in about 2 weeks or so).

06/14/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1 -- Squats feel exhausting today. No energy.
[added belt]
- 385 x 1 @ 9 [2] -- Mis-grooved hard.
- 395 x 1 @ 9 [3]
- 405 x 1 @ 9 [3]
- 415 x 1 @ 10 [2]
[removed belt]
- 315 x 3
- 325 x 3
- 335 x 3

I'm happy I hit 415 despite all the soreness (it's tentatively my M/F goal). It was a major grinder but I managed it. (Only hoping for 405 on Wednesdays—don't want to go up near fail levels because I follow with DLs.)

06/14/13 — Workout #2

Bench (IPF Cues)
- 45 x 12
- 135 x 8
- 225 x 3
- 275 x 1 @ 9 [3]
- 285 x 1 @ 10 [3]
- 290 x 1 @ 10 [3]
- 295 x 1 @ 10 [2]
- 255 x 3
- 260 x 3
- 260 x 5

This is good. If I can hit 295 w/ fatigue I think I can do at least 305 after some peaking. I'm happy with it.

I noticed that I have more trouble unracking normal grip bench than close-grip bench. Maybe I should move the rack down a bit.

Pendlay Rows
- 3 x 255 x 5

Klokov Press
- Rehab (45 x 10, 45 x 20, 45 x 30; mwod #9/10, mwod #16/17)



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/15/13 — Workout #1

Did some T-spine and rack position mobility work before FS because I figured that some of my recent rack position problems might be a loss of mobility after the injury.

Front Squat
- 45 x 5
- 135 x 5
- 225 x 3
- 290 x 1 @ 9 [2]
- 300 x 1 @ 9 [2]
- 310 x 1 @ 10 [2]
- 245 x 3
- 255 x 3
- 255 x 5

I think the mobility work helped but I'm just pretty tired overall. It also occurred to me that I was being too self-conscious about the rack position and so I was trying too hard to hold it instead of letting it rest in position. My last volume set went better after I realized this.

06/15/13 — Workout #2

ATG High-bar Squat (no belt)
- 135 x 8
- 225 x 3
- 330 x 1 @ 9 [3]
- 340 x 1 @ 10 [1] -- Terrible rep. Lost my tightness and caved in the hole. Surprised I got it up. Not going to go up to 350 today because I don't seem to have the energy to stay tight.
- 295 x 3
- 305 x 3
- 315 x 3

Cut the bending because the double overhand start position is bothering my delt.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/17/13 — Workout #1

Low-bar Squat
- 2 x 45 x 8 -- I can tell squats are going to be awful today...
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 10 [2] -- ...aaaand they are.
- 395 x 1 @ 10 [3]
- 405 x 1 @ 10 [3]
[removed belt]
- 315 x 3
- 2 x 325 x 3

Didn't have much in me today. Felt like I was hit by a truck.

06/17/13 — Workout #2

Close Grip Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 275 x 1 @ 9 [2]
- 285 x 1 @ 9 [3]
- 295 x 1 @ 9 [3]
- 2 x 245 x 3
- 245 x 6 -- Nailed the form and went for a few more reps.

Might need to take a more serious approach to rehabbing my shoulder injury. Never really feel it doing bench but it's not improving as quickly as I'd like. Probably won't do any overhead work this week and maybe the next. I'm tentatively keeping bench in.

Pull Ups
- Body weight x 5
- 65 x 8
- 65 x 6 -- Did two more reps with chin to bar but I decided not to count them after I finished the set.
- 65 x 6 -- With a messy seventh. I don't know when to call it quits.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/18/13 — Workout #1

Front Squat
- 2 x 45 x 5
- 135 x 5
- 225 x 3
- 290 x 1 @ 9 [2]
- 300 x 1 @ 9 [2]
- 310 x 1 @ 9 [3] -- Finally, a single with decent form.
- 245 x 3
- 255 x 3
- 265 x 3

06/18/13 — Workout #2

ATG High-bar Squat (no belt)
- 2 x 135 x 5
- 225 x 3
- 330 x 1 @ 9 [3]
- 340 x 1 @ 9 [3]
- 350 x 1 @ 10 [3]
- 295 x 3
- 305 x 3
- 315 x 3

06/18/13 — Workout #3

Captains of Crush Grippers
- 3 x (Tr) x 3
- (#2) x 1
- (#2.5) x 0 -- About 5mm away these days, both hands. Wonder why I can't close it with my right anymore.
- (#3) x 5 -- cheat closed
- 3 x (#1.5) -- coin holds to failure -- 15, 13, 13
- (Tr) x 20



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/19/13 — Workout #1

Low-bar Squat
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 9 [2]
- 395 x 1 @ 10 [1] -- Way too deep.
- 405 x 1 @ 10 [2]
[removed belt]
- 315 x 3
- 320 x 3
- 325 x 3

Sumo Deadlift
- 155 x 5
- 245 x 3
- 335 x 1
[added belt]
- 405 x 3
- 455 x 3 -- Coming up slowly today. Might have to settle for two reps of 495.
- 495 x 3 -- Even better form than last week, surprisingly. No hitching this time on the last rep. Still less than flawless form though.

I think I'll try for 500 x 3 next week so long as I'm not too fatigued.

06/19/13 — Workout #2

Close Grip Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 275 x 1 @ 8 [2]
- 285 x 1 @ 9 [3]
- 295 x 1 @ 10 [3] -- Really tempted to do 300 but I think I'll back away for fear of my anterior delt.
- 300 x 1 @ 10 [3] -- God damn it. What's wrong with me?
- 245 x 3
- 255 x 3
- 265 x 3

Quick note on the shoulder rehab: I figured out that my back injury led to a loss of scapular mobility (downward rotation) which led to impingement-like problems in the shoulder which in turn led to a strain. I've been having a lot of success working on mid-back/scap mobility alongside some lacrosse ball rolling.

Still leaving out overhead work until I'm much further along, but it's promising. Wouldn't be surprised if I managed to get in a session of Klokov presses next Wednesday.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/20/13 — Workout #1

Front Squat
- 2 x 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 8 [3]
- 300 x 1 @ 9 [3]
- 315 x 1 @ 9 [3]
- 245 x 3
- 255 x 3
- 265 x 3

Rack position was much improved today. The rehab must be helping. (Glad I've finally figured out most of my upper body's problems.)

06/20/13 — Workout #2

ATG High-bar Squat (no belt)
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
- 335 x 1 @ 9 [3]
- 345 x 0 -- Didn't see this coming. Thought I had 355 in me today, but I guess I ran out of steam.
- 325 x 1 @ 9 [3]
- 330 x 1 @ 9 [3]
- 295 x 3
- 300 x 3
- 305 x 4 -- Should've stopped with three reps, but after the third I couldn't stop myself from pushing for one more.

I think these were affected by the DLs yesterday more than I gave credit for. I'll be more cautious next Thursday because I got my ass completely kicked today. Volume sets almost killed me.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/21/13 — Workout #1

Low-bar Squat
- 2 x 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[added belt]
- 385 x 1 @ 8 [3]
- 395 x 1 @ 10 [2]
- 405 x 1 @ 10 [2]
[removed belt]
- 315 x 3 -- No energy left. I'm taking a hint and cutting the other two volume sets.

Filmed my squats and it looks like I've been taking them too deep (two and some inches at worst—405 was only about an inch too deep). I tried to be careful about depth on the heavier singles but I have a hard time stopping at the right height. Not sure how to improve on this.

I miss the good ol' days of hitting 425+ mid-block. The increased frequency and the deadlifts are wreaking havoc.

I think I'm going to try dropping the intensity on low-bar squats next week. Easier first single (375) and then more emphasis on increasing by feel. I've been trying too hard to follow 385-395-405-415 regardless of how I felt.

06/21/13 — Workout #2

Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 9 [2]
- 300 x 1 @ 8 [3]
- 310 x 1 @ 10 [2]
- 3 x 255 x 3

Ran out of time for the rest. Cut it too close.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/22/13 — Workout #1

Front Squat
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 9 [3]
- 300 x 1 @ 8 [3]
- 315 x 1 @ 9 [2]
- 330 x 1 @ 9 [2]
- 340 x 0 -- Next time.
- 245 x 3 -- No energy to increase the weight much.
- 250 x 3 -- Got some pretty bad upper back pain during this set so I stopped here.

My global fatigue/stress levels are extremely high. No energy for repping and I'm getting a lot of little pains and strains. Need to be very careful next week so I don't injure myself.

Update: back pain worse than I thought. Having trouble taking deep breaths. On the fence about doing my squats later tonight.

Update 2: no squats tonight. I probably won't be able to do anything with my back for a few days at least. Not sure about bench on Monday.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/24/13 — Workout #1

Not much to say about the upper back injury. Hurts quite a bit and I'm still confined to shallow breaths. Might do some moderate low-bar squatting on Wednesday. It is getting better though. Nothing too serious.

I'm placing a big emphasis on keeping mobile and avoiding stiff fascia and scar tissue this time around. A lot of light rolling, stretching, and blood flow type work (like the super-setted exercises at the end today).

Close Grip Bench
- 45 x 12
- 135 x 8
- 225 x 3
- 275 x 1 @ 8 [2]
- 285 x 1 @ 8 [3]
- 295 x 1 @ 9 [2]
- 300 x 1 @ 9 [2] -- These last two singles were too sloppy with bar path. Need to be tighter at the elbows and wrists.
- 305 x 1 @ 10 [3]
- 245 x 3
- 255 x 3
- 260 x 3

Pull Ups
- 3 x Body Weight x 15
Super-set with:
Hanging Leg Raises
- 3 x Body Weight x 10
Super-set with:
Low-bar Squat
- 45 x 10
- 135 x 10
- 225 x 10 -- No back pain during these. Tentatively setting a goal at 315 for a few reps this Wednesday to see if it feels just as reasonable/safe.

I was supposed to try for (3 x 65 x 8) during pull ups today but I didn't want to risk bothering my mid/upper-back with higher intensity work. Body weight pull ups feel fine and hopefully get some blood flow and mobility at the injury.



Format: sets x weight x reps @ rating of perceived effort (out of 10) [rating of technique (out of 4)]

[CharlesSwann]

06/25/13 — Workout #1

Back is feeling much better today. I can breath normally again. Decided to do some light squatting today. Nothing too taxing, just getting a bit of work in.

ATG High-bar Squat (no belt)
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 3
- 295 x 3
- 315 x 3

No back pain at all so I think I'll try some heavier low-bar squats tomorrow. Not sure how heavy to go. Maybe volume sets only. Something like (315 x 3) ramping up to (335 x 3) or so. Probably/maybe beltless.

Hanging Leg Raises
- 3 x Body Weight x 10

06/25/13 — Workout #2

Captains of Crush Grippers
- 3 x (Tr) x 3
- (#2.5) x 0 -- About 3mm away this time. Getting there.
- (#2.5) x 0
- (#3) x 5 -- cheat closed
- 3 x (#1.5) -- coin holds to failure -- 16, 12, 10
- (Tr) x 20