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  1. #1411
    Registered User CharlesSwann's Avatar
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    10/07
    Front squat: 405x1, 435x1 [0.31m/s]
    Pull ups: BW for 3x15
    Sledgehammer deadlift + hold: (9cm) for 3x30s [87s best, 90s today]

    First front squat above 405 since February of this year. Secretly hoped I'd be able to go heavier but it didn't feel good today. Let's see how it goes at either 1x/week or 1.5x/week for now.

    A few technical notes:
    - bar speed drops much faster than linearly around 0.40m/s or less
    - smaller jumps are probably better, especially after getting used to high bar... at least when I'm sub 0.50m/s or so, though I'll double check my singles history. Either way, 10-20lbs would've definitely been better today, just expected too much
    - given the above, I'm tempted to aim for more "quality singles" and set a limit a bit away from 0.40m/s (e.g. 0.45m/s) with smaller jumps... and then if I have an especially good day I can push for a PR etc... but I'll have to see how it actually feels once I get some momentum

    Another idea I had while doing the last two lifts is to just repeat decent singles above some minimum until I get my speed up closer to where I'd like (for example I'd like to hit 435 between 0.50-0.56m/s, not 0.31m/s...).
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    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. #1412
    Registered User CharlesSwann's Avatar
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    10/08
    Bench: 340x4 and 3x3 -- repeating until I hit 4x4 (still alternating with 6x2 at 300 filler sessions, though)
    Assisted gripper close from parallel clamp: (#3) for 5x1

    Still a bit tired from last heavy session, but felt like I still got some good benching in. Should be able to 4x4 on a good day based on how the 335 session went.

    - - - - - - - - - -

    Small note about front squats: I was reviewing my log/tracker history, and I noticed after every singles PR, kinda by coincidence, I ended up following up with a very sluggish/difficult back squat top set of 435 between 0.20 and 0.36m/s... so the front squat session yesterday is actually pretty promising if it tracks with the recent back squat sessions. I'm not expecting to jump up to 500lbs right away, but hopefully it does mean I was underperforming.

    I'm still not sure how often I want to front squat. Part of me wants to get "revenge" by replacing HB with FS tomorrow morning, but I'm going to try to resist for now. If I was 100% sure I had the strength for my goal maybe I could focus in, but for now I can still build good leg strength with a balance of HB/FS.

    Right now I'm squatting 3x/week, basically, and the two main options are either HB/FS/HB repeating, or just straight up alternating.
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    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. #1413
    Registered User CharlesSwann's Avatar
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    10/09
    Beltless ATG highbar: 405x2, 425x2 [0.38-0.28m/s]
    Sledgehammer wrist pronation: (11cm) for 3x10

    OK, I must be exhausted. All squat working sets are way down since Tuesday. Going to rest up a bit and eat well this Thanksgiving weekend (Canada) and try my sumo block pulls in a bit. Hopefully I'm not too tired to hit a decent set there too.

    Originally Posted by CharlesSwann View Post
    Right now I'm squatting 3x/week, basically, and the two main options are either HB/FS/HB repeating, or just straight up alternating.
    Oh, also, I'm like 80% decided on doing the 1x/week front squats (HB/FS/HB cycles) instead of alternating the two squats. High bar has been working so well lately, might as well keep in that direction.
    Last edited by CharlesSwann; 10-09-2021 at 10:21 AM.
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    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. #1414
    Registered User CharlesSwann's Avatar
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    10/11
    Sumo block pull: 700x4, 705x2 -- misgrooved
    ~30 minutes later:
    Sumo block pull: 705x6

    EZ-bar seal row: 265 for 3x3 -- repeat stricter

    There we go! Lost to balance the first time around (misgrooved third and took an extra 4-5 seconds locking out), but felt fast and thought I could hit five. Tried again with 705 after a rest, but I was pooped.

    Bit after the workout I felt frustrated (especially with my low pull frequency => high cost for revenge) so I decided to reset and give it another go. This time even the 6th rep was fast and easy, wasn't expecting that.
    Last edited by CharlesSwann; 10-12-2021 at 09:56 AM.
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    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. #1415
    Registered User CharlesSwann's Avatar
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    10/12
    Bench: 300 for 6x2
    Sledgehammer deadlift + hold: (10cm) for 3x30s
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    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. #1416
    Registered User CharlesSwann's Avatar
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    10/13
    Front squat: 405x1 [0.34m/s]

    Yikes, my worst front squat by far since I bought the tracker (over a year). The squat tilt is real.

    Maybe fatigue from Monday's block pulls? At this point numbers are so down I don't even care what the reason is.

    Deload? I don't really want to, but stubbornness only gets so far. I'll try one more high bar session around Sat and give it a think then.
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    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. #1417
    Registered User CharlesSwann's Avatar
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    10/15
    Bench: 340x4,4,3,3
    Pull ups: 115x3,3,2 -- first second good, second set iffy
    Grippers: #2.5x3,5,7 -- seems like I struggled in the earlier sets because I got lazy setting

    Decent workout. Felt tired/out of it but went OK.
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    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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  8. #1418
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    About wrapping up this mini-deload...

    10/19
    Paused front squat: 365 for 6x2
    Bench: 300 for 6x2
    EZ-bar seal row: 265 for 3x3 -- getting better in terms of strictness
    Sledgehammer wrist pronation: (12cm) for 3x5

    Front squat note: I noticed I felt much stronger with a narrow stance and knees forward than the wide kind of sit-between-your-feet squat I defaulted to with high bar. Gotta play with this a bit more to work out what exactly works best right now.
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    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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