In Search of Strength

[CharlesSwann]

I'll do belt squats to let my upper back recover, pushing through isn't working like it does for tired legs. I'm doing them as upright as possible to reinforce good front squat positioning, biasing the quads/glutes.

09/16
Upright belt squat: 90x5,10, 135x10, 180x10, 225x10,10,10
Pinch block DL and hold: 48x11s,14s,11s (peak time: 39s, this time: 36s)
Elbow supported wrist pronation, strap below wrist: 10x15, 15x15, 20x15, 25x15, 30x15,15,15 -- forearm at parallel, upper arm stacked over forearm and then over a bit, back of strap around wrist, pause at end, neutral to pronated

Damn, those belt squats feel great. They're surprisingly tough if I stay upright and I get an awesome glute/quad pump. They're a nightmare to set up and I'm bruised from the chain at my thighs but I can deal.

Tomorrow: I'm trying 2x2 with 210 on the paused OHP, pull ups, and sledgehammer DL





Days since:
///
- high bar: x
- bench: 1
- OHP: 5
///
- rows: 2
- pinch block: 0
- pronation: 0
- pull ups: 6
- sledgehammer deadlift: 6
- wrist wrench: 5
- biceps: 4
- grippers: 4
///

[CharlesSwann]

Damn, I forgot to post my workout and lost the write up/thoughts. Here's what I remember:

09/17
Paused OHP: 210x2,1,2
Pull ups: 75x7,7,7
Sledgehammer deadlift: (2H+1F)x3,3,3





Days since:
///
- high bar: x
- bench: 2
- OHP: 0
///
- rows: 3
- pinch block: 1
- pronation: 1
- pull ups: 0
- sledgehammer deadlift: 0
- wrist wrench: 6
- biceps: 5
- grippers: 5
///

[CharlesSwann]

Going to try flat bench again, think the hip flexor will be fine. I can't use my bar speed plan because I need to establish speed at a few weights, so I'll do 275/295/305/315 today.

Still giving my upper back a rest, still feels shot and tender. I like the idea of these belt squats though.

09/18
Bench: 275x3, 295x3, 305x2, 315x3,3
- p1RM/e1RM: 379.92/346.50
Upright belt squat: 225x10, 235x10, 245x10

Planting my feet down feels fine, which is great news. Not surprisingly, feet down is noticeably stronger and faster than feet up, but in the same general ballpark. The estimate is up to 380 from feet up's 360ish, but I wouldn't put too much stock into the curve with just one session. Decent starting point though.

Belt squats with my set up are extremely painful. The chain rubs into my thighs and bruises them up.





Days since:
///
- high bar: x
- bench: 0
- OHP: 1
///
- rows: 4
- pinch block: 2
- pronation: 2
- pull ups: 1
- sledgehammer deadlift: 1
- wrist wrench: 7
- biceps: 6
- grippers: 6
///

[CharlesSwann]

09/19
Bench: 275x2, 295x2, 315x2, 330x2
- p1RM/e1RM: 364.82/352.00
Tempo beltless highbar: 135x5,5,5,5,5, 225x5,5,5,5,5
Wrist wrench deadlift: 85x8s,8s,8s (peak: first session at this weight, this time: 24s)

Bench felt really great, the 330 double was smooth and easy. Not pushing too hard yet, but a third rep or heavier double would've been no problem today.

Tomorrow is more bench, belt squat if the pain isn't unbearable (thighs are really tender today), and biceps/grippers.

edit: Oh and some squat/hip pain cues—the barbell roll/hip airplane warm up is good, but the green band distraction squat/single leg stretch does seem worth doing, narrower stance and knees out, tempo.





Days since:
///
- high bar: 0
- bench: 0
- OHP: 2
///
- rows: 5
- pinch block: 3
- pronation: 3
- pull ups: 2
- sledgehammer deadlift: 2
- wrist wrench: 0
- biceps: 7
- grippers: 7
///

[CharlesSwann]

09/20
Bench: 295x2, 320x2, 330x2, 340x2
- p1RM/e1RM: 367.97/362.67
Upright belt squat: 270x8,8,8
Band pull down and apart: (black band)x15,15,15
90deg biceps isometric hold: 57.5x12s,12s,10s (peak time: 20s, this time: 34s)
Grippers: (#2.5)x5,3,1





Days since:
///
- high bar: 1
- bench: 0
- OHP: 3
///
- rows: 6
- pinch block: 4
- pronation: 4
- pull ups: 3
- sledgehammer deadlift: 3
- wrist wrench: 1
- biceps: 0
- grippers: 0
///

[CharlesSwann]

09/21
Bench: 295x2, 310x2, 320x2
- p1RM/e1RM: 357.53/341.33
Band pull down and apart: (black band)x15,15,15
Seal row: 225x6,6,6

I'll take bench off tomorrow and OHP on Wednesday. I might try some tempo full ROM front squats tomorrow, hips feeling pretty good.





Days since:
///
- high bar: 2
- bench: 0
- OHP: 4
///
- rows: 0
- pinch block: 5
- pronation: 5
- pull ups: 4
- sledgehammer deadlift: 4
- wrist wrench: 3
- biceps: 1
- grippers: 1
///

[CharlesSwann]

09/22
Paused front squat: 225x3,3, 275x1,1, 315x1
Front squat: 315x1, 335x1,1
Paused front squat to box: 335x3, 365x1

Eh, still not ready for full ROM front squats... tried a few variations and stances and it all gets a bit iffy above 300.





Days since:
///
- high bar: 3
- bench: 1
- OHP: 5
///
- rows: 1
- pinch block: 6
- pronation: 6
- pull ups: 5
- sledgehammer deadlift: 5
- wrist wrench: 4
- biceps: 2
- grippers: 2
///

[CharlesSwann]

Brainstormed a plan for squats a bit tonight.

Tomorrow I'll do paused OHP singles, see if I can still front squat to box reasonably heavy without problems, and do pinch/pronation.

In the following sessions I'll try a new belt squat set up to see if it's less painful to set up, and then I'll also mix in high bar squats with totally pain free weights. I tried a couple of high bar squats after today's workout and 135 feels perfect but even 225 starts to get a bit cranky, so I'll push that 135 "perfect" feeling to higher weight and rebuild however long it takes.

So, ideally, I can rotate through:
- belt squats for leg strength (esp quad/glutes) and working on upright squatting technique
- paused front squat to box for brute strength and upper back/core strength
- light full ROM high bar squats for rehab/rebuilding comfort with full ROM

Each one serves a purpose but also misses out on something key (full body engagement, ROM, weight/load/stimulus), but one of the other squats should make up for it, so hopefully if I carefully work all three I can progress well even though my body is total trash. And then hopefully one day I can realize this work and quickly hit 500 FS/660 low bar/700 deadlift and finally quit before I do permanent damage.

[CharlesSwann]

09/23
Paused OHP: 225x1
Paused front squat to box: 405x1, 435x1, 465x1, 475x1, 490x1
Pinch block DL and hold: 48x15s,15s,15s (peak time: 39s, this time: 45s)
Elbow supported wrist pronation, strap below wrist: 30x15,15, 32.5x15 -- forearm at parallel, upper arm stacked over forearm and then over a bit, back of strap around wrist, pause at end, neutral to pronated

Cool, pausing 225 overhead and still locking it out is a cool little landmark. Gonna go back to regular OHPing now, maybe mix in some pause triples sometimes. I'll try to autoregulate with bar speed like I've been doing for bench/squats to build up to a 250 single.

Decent single on the box, looks like box work is still good, so so far my plan looks good.

I finished 48lbs for pinch pretty quickly, on to 50.5lbs. Hopefully I can pick 60lbs+ up now, but no rush to test.

Tomorrow: belt squat, pulls ups, and sledge.





Days since:
///
- box FS/HB/belt squat: 0/1/3
- bench: 2
- OHP: 0
///
- rows: 2
- pinch/pronation: 0/0
- pull ups/sledge DL: 6/6
- wrist wrench: 5
- biceps/grippers: 3/3
///

[CharlesSwann]

I tried the new belt squat set up yesterday and it went so badly I cancelled my session. Ho boy. Anyway, onwards.

09/25
Belt squat: 270x10,10, 290x10
Pull ups: 45x12,10,10
Sledgehammer deadlift: (2H+1F)x3,2,1

I can't add any more weight to the belt (doesn't fit between me anymore), but I added 20lbs in a backpack for that last set. Oh boy. Seems to work.





Days since:
///
- box FS/HB/belt squat: 2/3/0
- bench: 4
- OHP: 2
///
- rows: 4
- pinch/pronation: 2/2
- pull ups/sledge DL: 0/0
- wrist wrench: 7
- biceps/grippers: 5/5
///

[CharlesSwann]

09/26
Bench: 275x5, 280x5, 290x5
- p1RM/e1RM: 350.64/338.33
Beltless highbar: 135x1, 185x1, 205x1,1,1, 225x1,1,1, 275x1,1, 315x1,3

Squats are iffy. My hip flexor is much better but my bursitis is worse. Might just have to say goodbye to full ROM for a while.





Days since:
///
- box FS/HB/belt squat: 3/0/1
- bench: 0
- OHP: 3
///
- rows: 5
- pinch/pronation: 3/3
- pull ups/sledge DL: 1/1
- wrist wrench: 8
- biceps/grippers: 6/6
///

[CharlesSwann]

09/27
Cable external rotation: 45x10,10,10, 25x20, 30x20, 35x20,20, 25x20
Cable external rotation hold: 25x30s, 35x30s, 45x30s, 55x30s, 65x30s,30s,30s
Wrist wrench DL and hold: 85x15s,12s,9s (peak time: 24s, this time: 36s)

Feeling out the right weight on ER, because it's such a compensation prone movement. Tricky as hell.

Cues for the hold: off-foot against rack, line up feet, load during IR, brace, squat into load with knee past foot.

Tomorrow: definitely biceps/grippers, maybe bench, maybe front squat to box. Probably bench/squats on Tuesday instead though.





Days since:
///
- cable ER/pullaparts/airplane: 0/x/x
///
- box FS/HB/belt squat: 4/1/2
- bench: 1
- OHP: 4
///
- rows: 6
- pinch/pronation: 4/4
- pull ups/sledge DL: 2/2
- wrist wrench: 0
- biceps/grippers: 7/7
///

[CharlesSwann]

09/28
90deg biceps isometric hold: 57.5x15s,10s,11s (peak time: 34s, this time: 36s)
Grippers: (#2.5)x5,6,1+hold

Tomorrow I'll try bench, front squat to box, and cable ER





Days since:
///
- cable ER/pullaparts/airplane: 1/x/x
///
- box FS/HB/belt squat: 5/2/3
- bench: 2
- OHP: 5
///
- rows: 7
- pinch/pronation: 5/5
- pull ups/sledge DL: 3/3
- wrist wrench: 1
- biceps/grippers: 0/0
///

[CharlesSwann]

09/29
bench: 275x4, 285x4, 290x7
- p1RM/e1RM: 356.97/357.67
Paused front squat to box: 405x1, 425x3, 435x3, 440x3
- p1RM/e1RM: 531.69/484.00
Cable external rotation hold: 70x30s,30s,30s,30s,30s -- two additional cues: support with the off-hand side, hip joint over ankle, and squeeze the target glute

The 290x7 was pretty low RPE, had 8 or 9 in me at least. I think it would've been a rep PR if I pushed it but my shoulders are a bit cranky today so I played it safe.

I have high hopes with the ER holds. I'm refining my cues/approach and I'm hoping this is movement specific and targets my issue.

Tomorrow should be belt squats and seal rows.





Days since:
///
- ER/pullaparts/airplane: 0/0/0
///
- box FS/HB/belt squat: 0/3/4
- bench: 0
- OHP: 6
///
- rows: 8
- pinch/pronation: 6/6
- pull ups/sledge DL: 4/4
- wrist wrench: 2
- biceps/grippers: 1/1
///

[CharlesSwann]

09/30
Belt squat: 310x5,8,10
Seal row: 225x8,8,8

These belt squats are so awful. Such a pain to set up and so painful to do. But it's some of the only good progress I can get lol.





Days since:
///
- ER/pullaparts/airplane: 1/1/1
///
- box FS/HB/belt squat: 1/4/0
- bench: 1
- OHP: 7
///
- rows: 0
- pinch/pronation: 7/7
- pull ups/sledge DL: 5/5
- wrist wrench: 3
- biceps/grippers: 2/2
///

[CharlesSwann]

10/01
OHP: 185x3, 185x3, 205x3, 205x1, 225x1,1 -- annoying, I was trying to establish a velocity profile but my bar speed tracker bugged out, I think battery, but that's why I repeated weights... didn't go well
Paused front squat to box: 405x2, 430x2, 445x2
- p1RM/e1RM: 502.73/474.67
Prone cable IR: 10x15, 20x15,15, 12.5x15, 5x20,20, 7.5x20,20 -- trying to figure out a good weight without rotating my hips, 7.5lbs seems good

Tomorrow will just be grip/rehab, no bench/squats for now.





Days since:
///
- ER/IR/pullaparts/airplane: 2/0/2/2
///
- box FS/HB/belt squat: 0/5/1
- bench: 2
- OHP: 0
///
- rows: 1
- pinch/pronation: 8/8
- pull ups/sledge DL: 6/6
- wrist wrench: 4
- biceps/grippers: 3/3
///

[CharlesSwann]

10/02
Prone cable IR: 7.5x20,20,20
Pinch block DL and hold: 50.5x7s,8s,12s (peak: first session at this weight, this time: 27s)
Elbow supported wrist pronation, strap below wrist: 30x15,15,15

Tomorrow: some benching, some kind of squatting, and pull ups/sledge.





Days since:
///
- IR/pullaparts/airplane: 0/3/3
///
- FS: 1
- bench: 3
- OHP: 1
///
- rows: 2
- pinch/pronation: 0/0
- pull ups/sledge DL: 7/7
- wrist wrench: 5
- biceps/grippers: 4/4
///

[CharlesSwann]

10/03
Prone cable IR: 7.5x20,20,20
Bench: 225x3,3 -- had some pain around the pec-delt tie-in so I called it during warm up, tried 225 again to see if it felt better but it didn't
Paused front squat to box: 405x3, 435x3, 450x4
- p1RM/e1RM: 531.99/510.00
Pull ups: 45x12,12,12
Sledgehammer deadlift: (2H+1F)x3,3,3
Band pull down and apart: (black band)x15,15,15

Haha, I don't get these aches and pains sometimes. I felt fine last bench session, haven't benched since then, but felt iffy warming up today. Oh well, I think I'm fine. At least I'm learning to stay away instead of pushing through. If I don't hurt myself I'll have plenty of bench sessions soon to make it up.

I started working hip health with a new paradigm, and I don't wanna get too excited but so far so good and this front squat session was excellent, and I even got a predicted and estimated 1RM PR.

Tomorrow I'll figure out some work for my bench. Definitely triceps, maybe some kind of chest work too. And wrist wrench DL and hold.





Days since:
///
- IR/pullaparts/airplane: 0/0/4
///
- FS: 0
- bench: 0
- OHP: 2
///
- rows: 3
- pinch/pronation: 1/1
- pull ups/sledge DL: 0/0
- wrist wrench: 6
- biceps/grippers: 5/5
///

[CharlesSwann]

10/04
Overhead press: 185x3, 195x3, 205x4
Band pull down and apart: (black band)x15,15,15
Band overhead raise: (purple band)x10,10,10
Lu raises: 10x10,8,10
Hip airplane rotations: a bunch
Band fly: (black band)x10,12,12,12 -- double wrapped, standing near the end of the rack
Wrist wrench DL and hold: 85x15s,10s,10s (peak time: 36s, this time: 35s)

Some more shoulder stuff: pec minor stretching, lacrosse ball rolling, and theracane digging





Days since:
///
- IR/shlders/airplns: 1/0/0
///
- FS: 1
- bench/flyes: 1/0
- OHP: 0
///
- rows: 4
- pinch/pronation: 2/2
- pull ups/sledge DL: 1/1
- wrist wrench: 0
- biceps/grippers: 6/6
///

[CharlesSwann]

10/05
Prone cable IR: 7.5x20,20,20
90deg biceps isometric hold: 57.5x15s,12s,11s (peak time: 36s, this time: 38s)
Grippers: (#2.5)x6, (parallel choked #3)x1 -- closed the #3 four or five times LH and twice RH, did some more assisted closes for right

Tomorrow I'll do something for bench (triceps + flyes?), and maybe some front squatting.





Days since:
///
- IR/shlders/airplns: 0/1/1
///
- FS: 2
- bench/flyes: 2/1
- OHP: 1
///
- rows: 5
- pinch/pronation: 3/3
- pull ups/sledge DL: 2/2
- wrist wrench: 1
- biceps/grippers: 0/0
///

[CharlesSwann]

10/06
Prone cable IR: 7.5x20
Paused front squat to box: 435x2, 455x2, 465x3
Standing triceps extensions w/ globe grips: 95x5, 115x5, 135x8,8,10
Band fly: (black band)x15,15,15 -- double wrapped, standing near the end of the rack

Tomorrow: just the rows and maybe some rehab, the shoulder circuit.





Days since:
///
- IR/shlders/airplns: 0/2/2
///
- FS: 0
- bench/flyes: X/0
- OHP: 2
///
- rows: 6
- pinch/pronation: 4/4
- pull ups/sledge DL: 3/3
- wrist wrench: 2
- biceps/grippers: 1/1
///

[CharlesSwann]

10/07
Seal row: 230x6,6,6
Band pull down and apart: (black band)x15,15,15
Lu raises:10x10,10,10
Band overhead raise: (purple band)x8,8,8
Hip airplane rotations: a bunch

Great stretch: just hang out on a bench with arms sideways and up, relaxing.
Great stretch: IR lunge





Days since:
///
- IR/shlders/airplns: 0/0/0
///
- FS: 1
- bench/flyes: X/1
- OHP: 3
///
- rows: 0
- pinch/pronation: 5/5
- pull ups/sledge DL: 4/4
- wrist wrench: 3
- biceps/grippers: 2/2
///

[CharlesSwann]

10/09
OHP: 185x3, 205x3, 210x3
- p1RM/e1RM: 242.52/231.00
Beltless highbar to box: 405x10





Days since:
///
- IR/shlders/airplns: 0/2/2
///
- FS/HB: 3/0
- bench/flyes: X/3
- OHP: 0
///
- rows: 2
- pinch/pronation: 7/7
- pull ups/sledge DL: 6/6
- wrist wrench: 5
- biceps/grippers: 4/4
///

[CharlesSwann]

10/10:
Pinch block DL and hold: 50.5x7s,8s,9s (peak: 27s, this time: 24s)
Elbow supported wrist pronation, strap above wrist: 30x15, 32.5x15,15 note: angle forearm in, more ROM
Band pull down and aparts: (black band)x15,15,15
Prone cable IR: 7.5x20,20,20

Sunday is Thanksgiving dinner. Monday I'll do some FS/bench/pull ups/sledge.





Days since:
///
- IR/shoulders: 0/0
///
- FS/HB: 4/1
- bench/flyes: X/4
- OHP: 1
///
- rows: 3
- pinch/pronation: 0/0
- pull ups/sledge DL: 7/7
- wrist wrench: 6
- biceps/grippers: 5/5
///

[CharlesSwann]

10/12
Slingshot bench: 315x10 -- eh, probably better not to bench just yet, shoulder started to feel a bit spicy as the set went on, but I think I can do another set in about a week and I'll keep rehabbing meantime
Prone cable IR: 7.5x20
Front squat to box: 405x3, 435x3, 445x3
- p1RM/e1RM: 517.29/489.50
Pull ups: 50x12,10,10
Sledgehammer deadlift: (2H+1F)x3,4,5
Band fly: (black band)x15,15,15,15,15 -- double wrapped, standing near the end of the rack, feet touching rack, glutes flexed

Hip is stable, but if it's improving, it's slow comin'. Shoulder I have no idea what happened, because it felt perfect one session, and bad with the bar the next session. Maybe the way I sleep or something? It's getting better too though. It'll probably happen again though.

I think 315x10 is a slingshot PR and it wasn't especially hard. The box front squat is strong too. I'm getting stronger despite all the bull****, there's just a LOT of bull****. I just wanna check the last boxes and retire to grip stores and oddlifts and stuff. Tired of rehab and physios.





Days since:
///
- IR/shoulders: 0/2
///
- FS/HB: 0/3
- bench/flyes: 0/0
- OHP: 3
///
- rows: 5
- pinch/pronation: 2/2
- pull ups/sledge DL: 0/0
- wrist wrench: 8
- biceps/grippers: 7/7
///

[CharlesSwann]

10/14
OHP: 185x3, 205x3, 215x2,2
- p1RM/e1RM: 239.39/229.33
Beltless highbar squat to box: 225x6,10,10, 315x1, 405x1, 425x10
Wrist wrench DL and hold: 85x5s,5s,5s (peak time: 36s, this time: 15s)
90deg biceps isometric hold: 57.5x15s,11s,6s (peak time: 36s, this time: 32s)

Wrists and hands tired lately I guess! Maybe I'll 'deload' my grip work for a week. Could use a break.

But anyway, tomorrow rows and (lol) grippers. Maybe I'll do the break after that.





Days since:
///
- IR/shoulders: 0/4
///
- FS/HB: 2/0
- bench/flyes: 2/2
- OHP: 0
///
- rows: 7
- pinch/pronation: 4/4
- pull ups/sledge DL: 2/2
- wrist wrench: 0
- biceps/grippers: 0/9
///

[CharlesSwann]

10/15
Seal row: 230x7,7,8
Band pull down and apart: (black band)x15,20,20
Lu raises:10x8,8,8
Band overhead raise: (purple band)x8,8,8
Grippers: #2.5x10,8,8
Prone cable IR: 5x20,20,20

Tomorrow should be front squat to box and some triceps/flyes.





Days since:
///
- IR/shoulders: 0/0
///
- FS/HB: 3/1
- bench/flyes: 3/3
- OHP: 1
///
- rows: 0
- pinch/pronation: x/x
- pull ups/sledge DL: 3/x
- wrist wrench: x
- biceps/grippers: 1/x
///

[CharlesSwann]

10/16
Paused front squat to box: 500x2
- p1RM/e1RM: 548.03/533.33
Standing triceps extensions w/ globe grips: 135x10,10,10
Band fly: (double wrapped black band)x15, (double wrapped black band + black around back)x15, (double wrapped black band + purple around back)x15,15,15

Damn! My leg strength seems to be blowing up doing this bar speed tracking training. 500x2 wasn't bad either, I think I've got a triple in me soon, misgrooved the second and it was still pretty fast.





Days since:
///
- IR/shoulders: 1/1
///
- FS/HB: 0/2
- bench/flyes: 4/0
- OHP: 2
///
- rows: 1
- pinch/pronation: x/x
- pull ups/sledge DL: 4/x
- wrist wrench: x
- biceps/grippers: 2/x
///

[CharlesSwann]

10/18
Slingshot bench: 325x10
Beltless highbar squat to box: 435x10 + a bunch of tempo singles after

edit: drop the x10s and experiment with the bait+adapt cycles (worked on warm up, 435 iffy but singles great)...

I'll do pull ups tomorrow.





Days since:
///
- IR/shoulders: 3/3
///
- FS/HB: 2/0
- bench/flyes: 0/2
- OHP: 4
///
- rows: 3
- pinch/pronation: x/x
- pull ups/sledge DL: 6/x
- wrist wrench: x
- biceps/grippers: 4/x
///

[CharlesSwann]

10/19
Pull ups: 50x10,12,12 + some body weight chin ups for the stretch
1-arm cable flyes: 10x10, 25x10, 45x,5,10,10, 55x10,10

These cable flyes feel awesome on the chest, but the janky set up kills my elbow, lots of friction. Doing one arm at a time makes it harder to stay strict (not rotate at the trunk) and is quite a core workout too. It's not ideal but I hope it's not bad.





Days since:
///
- IR/shoulders: 4/4
///
- FS/HB: 3/1
- bench/flyes: 1/0
- OHP: 5
///
- rows: 4
- pinch/pronation: x/x
- pull ups/sledge DL: 0/x
- wrist wrench: x
- biceps/grippers: 5/x
///