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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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  2. #1052
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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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  8. #1058
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    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 07:00 PM.
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  9. #1059
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  10. #1060
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    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 07:10 PM.
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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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 04:13 PM.
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  12. #1062
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    01/17
    Split squat: 265x8,8





    Days since:
    Rows - 1
    Pull ups - 3
    Curls - 3
    Grippers - 0
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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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 10:03 PM.
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  14. #1064
    Registered User CharlesSwann's Avatar
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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 06:57 PM.
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  15. #1065
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  16. #1066
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    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
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  17. #1067
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    CharlesSwann is offline
    01/25
    Front squat: 375x5
    Cable row with wrist wrench: 70x5,5,5





    Days since:
    Rows - 0
    Pull ups - 2
    Curls - 2
    Grippers - 2
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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