In Search of Strength

[CharlesSwann]

01/17
Paused tempo front squat to pads: 335x3,3,3,3, 345x5

[CharlesSwann]

01/18
OHP: 185x4, 200x4, 205x4
- p1RM/e1RM: 246.600/232.333
Standing ez bar tris extensions: 135x12,12,11
1-arm cable flyes: 85x10,10,10

[CharlesSwann]

01/20
Paused tempo front squat to pads: 345x3,3,3,3, 355x6

Front squat strength coming back fast, feels like! Even the 6th on the last set wasn't too bad, and these are rocking pauses and all.





Days since:
- bis: 7
- rows/pull ups: 7/4
- deadlifts: 7

[CharlesSwann]

01/21
Paused bench: 275x4, 305x3, 330x3,3
- p1RM/e1RM: 381.667/363.000

Bench is feeling pretty good lately. The 305x3 felt weightless. I want hit 330x4 soon.

Tomorrow's a bigger one, I'll do a light DL day, rows, and biceps





Days since:
- bis: 8
- rows/pull ups: 8/5
- deadlifts: 8

[CharlesSwann]

01/22
Deadlift: 525x1,3,10
EZ bar seal row: 225x6,6,5

My feet were slipping way too much to get a good deadlift set in at first. On that last set I compromised and chalked my feet, brought in my stance, and turned my feet in, and it did go better, but this was still a really frustrating session. The x10 was pretty comfortable though, I'm sure I could get 11-12 reps if I go all out.

I ordered deadlift slippers that are supposed to have good grip a bit ago, but they'll still take a while to arrive. For now I'll modify my stance.

01/23
Paused bench: 275x4, 305x4, 330x3
- p1RM/e1RM: 392.500/363.000
Grippers: #2.5x4,4,4

I took a break from grip stuff but I'd like to work it back in soon. I just need to get my rhythm with normal training, things are just starting to fall into place.





Days since:
- bis: 9
- rows/pull ups: 1/7
- deadlifts: 1

[CharlesSwann]

01/24
Paused tempo front squat to pads: 355x3,3,3,3, 365x5

I'm thinking it's time to phase back in full front squats soon... my knee seems pretty good.

I don't know, it's hard to tell, haha. I tried a couple reps with 135 full range after... at first it felt 100%, but on some faster reps deeper in the set I couldn't tell whether I could feel my knee or not... I'm probably overthinking it but I don't want to rush either.

Maybe I could use paused full range to bridge instead of going back to normal full squats. Or just keep this progression going for now.





Days since:
- rows/pull ups: 2/8
- deadlifts: 2

[CharlesSwann]

01/26
OHP: 185x4, 200x4, 210x4
- p1RM/e1RM: 259.067/238.000
Standing ez bar tris extensions: 135x12,12,12
1-arm cable flyes: 90x10,10,10

Trying full front squats and pull ups tomorrow.





Days since:
- rows/pull ups: 4/10
- deadlifts: 4
- grippers/sledge: 3/x

[CharlesSwann]

01/27
Front squat: 365x1, 385x1, 405x1, 410x1, 420x1, 430x1
- p1RM/e1RM: 500.833/430.00
Pull ups w/ 3 second pause: 25x4,4,4

OK, knee is good. Hips aren't 100% but I'm avoiding super tough reps (trying to keep my speed above 0.50m/s, maybe 0.45m/s if I'm tempted—form breakdown around 0.40m/s).





Days since:
- rows/pull ups: 5/0
- deadlifts: 5
- grippers/sledge: 4/x

[CharlesSwann]

01/28
Paused bench: 275x6, 295x6, 310x6
- p1RM/e1RM: 383.750/372.000
Sledgehammer deadlift: (18.5cm)x4,4,4,3,1

Tomorrow I'll do block pulls, maybe something else. I have a lot of work backed up for Friday/the weekend so I might cut assistance a little bit. Sometimes long workouts are cathartic though. We'll see how I feel.





Days since:
- rows/pull ups: 6/1
- deadlifts: 6
- grippers/sledge: 5/0

[CharlesSwann]

01/29
Block DL: 585x1, 635x1, 675x3

I'll do bench/seal rows tomorrow.





Days since:
- rows/pull ups: 7/1
- deadlifts: 0
- grippers/sledge: 6/1

[CharlesSwann]

01/30
Paused bench: 275x4, 305x4, 330x4
- p1RM/e1RM: 418.333/374.000
EZ bar seal row: 225x6,6,6

Holy moly, absolutely massive bench estimate from today. My OHP and bench seem to be blowing up lately.

Tomorrow is FS and grippers. Hopefully not too fatigued from block pulls yesterday. Note: warm up with barbell rolling and IR work.





Days since:
- rows/pull ups: 0/2
- deadlifts: 1
- grippers/sledge: 7/2

[CharlesSwann]

01/31
Front squat: 405x1, 420x1, 435x1
- p1RM/e1RM: 496.667/435.000





Days since:
- rows/pull ups: 1/3
- deadlifts: 2
- grippers/sledge: 8/3

[CharlesSwann]

02/01
OHP: 185x3, 205x3, 215x3
- p1RM/e1RM: 256.493/236.500
Standing ez bar tris extensions: 145x12,10,7
1-arm cable flyes: 90x10,10,10 -- 95 next time

FS, pull ups, and grippers tomorrow.





Days since:
- rows/pull ups: 2/4
- deadlifts: 3
- grippers/sledge: 9/4

[CharlesSwann]

02/02
Front squat: 405x1, 420x1, 435x1
- p1RM/e1RM: 455.833/435.000

Gotta delay pull ups a bit.





Days since:
- rows/pull ups: 3/5
- deadlifts: 4
- grippers/sledge: 10/5

[CharlesSwann]

02/04
Deadlift: 545x11
Paused bench: 275x3, 305x3, 325x3, 335x3
- p1RM/e1RM: 382.500/368.500
Pull ups w/ 3 second pause: 25x5,5,5

Deadlift set up cues: lately I like shifting my weight forwards and pulling myself in, but I used to do the extend-and-dip thing. Today I didn't wedge enough. An old cue I liked was driving thighs into the forearm. I still need to play around with my ideal set up after this long break.

Old: grab while balanced on feet, set back/arms, tug, pull slack, straighten legs/breathe, dip thighs into forearms while wedging in.

New: grab, shift forwards, breathe, pull up and back/down into position and go

Advantage of new is it's a bit more "relaxed" and easier to breathe/focus. Disadvantage is I don't think my position ends up _quite_ as good, though it's not bad.

I think the old way is probably better, gotta get back in the groove. It was refined through a lot of practice but I kinda lost it.





Days since:
- rows/pull ups: 5/0
- deadlifts: 0
- grippers/sledge: 12/7

[CharlesSwann]

02/05
Unsupported cable back pressure: 50x10s,10s,15s
Grippers: #2.5x6,10,7

02/06
Paused bench: 275x3, 305x3, 330x3
- p1RM/e1RM: 373.333/363.000

Tomorrow I'll try front squats and seal rows.





Days since:
- rows/pull ups: 7/2
- deadlifts: 2
- grippers/sledge: 1/1

[CharlesSwann]

02/07
Front squat: 405x1, 425x1, 445x1
- p1RM/e1RM: 449.167/445.000

425 was lightning fast, the p1RM was sky-high. Added 20lbs and hit a wall. Somehow I feel like I've lost some top-end ability with front squats, I'll go from RPE 8 to RPE 10 from adding 10lbs somehow.





Days since:
- rows/pull ups: 8/3
- deadlifts: 3
- grippers/sledge: 2/2

[CharlesSwann]

I did a bunch of different sessions and they all went incredibly bad, didn't bother logging. Still trying to train.

[CharlesSwann]

02/17
Deadlift: 585x9

02/18
Paused bench: 275x2, 315x2, 330x2,2

Tomorrow I'll do pull ups or rows and maybe some assistance.

[CharlesSwann]

02/19
RDL: 225x20
Single-leg (staggered) RDL: 225x10,10,12
Seal row: 225x6,6,6
Unsupported cable back pressure, wrapped around pinky: 40x5s, 35x7s, 30x8s, 25x15s,15s,15s,15s,15s

02/21
Paused bench: 275x4, 305x4, 325x3,3

[CharlesSwann]

02/23
Conventional block pull: 495x3, 515x3, 535x3, 555x3
OHP: 175x4, 200x4, 205x3
Standing ez bar tris extensions: 145x10,10,11
1-arm cable flyes: 95x10,10,10

Should do pull ups soon.

[Atom1980]

02/17
Deadlift: 585x9 That's a pretty good pull!

[CharlesSwann]

2/27
Paused bench: 275x2, 315x2, 325x2, 335x2
Pull ups w/ 3 second pause: 35x4,4,5

02/17
Deadlift: 585x9 That's a pretty good pull!

Cheers! Somehow time off from pulling has treated me well, haha. Probably not the ideal programming, but if it works it works!

[CharlesSwann]

02/28
Block pull: 605x1, 655x1, 675x1, 705x2
Grippers: #2.5x5,4,4

[CharlesSwann]

03/01
Paused bench: 275x7, 285x7, 295x8

[CharlesSwann]

03/03
OHP: 185x4, 200x4, 205x4, 210x4
Standing ez bar tris extensions: 145x11,11,12
1-arm cable flyes: 95x10,10,10

[CharlesSwann]

03/05
Paused bench: 275x3, 305x3, 325x4
EZ bar seal row: 225x8,8,7