In Search of Strength

[CharlesSwann]

02/10/13 — Workout #1

Steel Bending
- (Spiraled 60d) x 1
- (60d) x 1
- (IM Blue Nail) x 1
- (IM Red Nail) x 1 -- BEAUTIFUL. Best bend I've ever done. Got this in under 30 seconds. IM wraps + 10 inches of leather. Moving on to 8 inches next time.

I'm really surprised and excited about this.

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

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

Front Lever w/ 10lb Sledgehammer
- 3 x 12 -- three fingers' length down

Forward Lever w/ 10lb Sledgehammer
- 3 x 12 -- two hands and two fingers' length down

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

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

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

Fingerwalks (one hand) on a Plate
- 3 x (10lb plate) x 5

Holds/Assisted Closes

[COC]
- (Tr) x 3
- 2 x (#1) x 1
- (#1.5) x 1
- (#2) x 0 -- Don't think I'll be able to close the #2 on bending/sledge day for a while yet.
- 3 x (#1.5) -- coin holds to failure -- 8, 9, 9.
- (#2.5) x 3 -- assisted close
- (#3) x 5 -- assisted close
- (Tr) x 5

[-Lucifer]

What's a 'coin hold'? Google didn't give me any info.

I also wanted to share this awesome grip exercise that I currently do: The iron rope. You load one end of the longest barbell you have with small plates, and then pull the barbell up, towards the ceiling, as if you were pulling a rope. Grip should be such that your thumbs are pointing up, so, it's just like a 'hammer curl' grip.

I do this to failure and don't let the bar touch the ground till my grip is completely fried. I didn't come up with this by myself; I learned of it when I was reading an article written by Brooks Kubik.

[CharlesSwann]

I also wanted to share this awesome grip exercise that I currently do: The iron rope. You load one end of the longest barbell you have with small plates, and then pull the barbell up, towards the ceiling, as if you were pulling a rope. Grip should be such that your thumbs are pointing up, so, it's just like a 'hammer curl' grip.

God damn, I love it already. I'm gonna try it next Tuesday. Much appreciated man!

What's a 'coin hold'? Google didn't give me any info.

Coin holds are my favourite CoC variation lately. You stick a coin between the two handles and keep it from falling to the ground for time. They're great for working the last inch or so of ROM.

I used to try to just hold the gripper closed manually, but you really have to over-kill the gripper to keep the coin from slipping out and falling to the ground; if you let up for an instant, you're done.

__________________________________________________

Frustrating workout on the 12th. I miss being at 100% with no pains or injuries to worry about. Might think about switching programs soon, but probably not. I'll get over it.

02/12/13 — Workout #1

Squat to Box [at parallel]
- 25 x 10
- 125 x 5
- 225 x 3
- 225 x 3
- 275 x 1
- 325 x 1 -- ****. No good, still hurts. ****.

Still feeling pain when I add weight, so squats are out for this week. I'll do the 2.5" board presses this week, deload (maybe), then redo this entire micro once I can squat again.

02/12/13 — Workout #2

Board Press [2.5" board]
- 25 x 12
- 125 x 8
- 225 x 3
[added boards]
- 275 x 1
- 295 x 1 [8]
- 305 x 0
- 305 x 1 [9]
- 310 x 1 [10]
[removed boards]
- 3 x 255 x 2

Bad unrack and descent seems to kill a lot of my board presses. Need to be more careful.

Forearm still a bit bothered but it'll be just fine.





02/14/13 — Workout #1

Board Press [2.5" board]
- 25 x 15
- 125 x 8
- 225 x 3
[added boards]
- 275 x 1
- 295 x 1 [8]
- 305 x 1 [8]
- 315 x 1 [9]
- 320 x 1 [9] -- Felt fantastic. I cleaned up my form (arch via glute position) and focused on unracking smoothly and controlling it down (but keeping it fast).
[removed boards]
- 255 x 3
- 2 x 260 x 2

Overhead Press
- 95 x 3
- 2 x 155 x 8 -- Lot more reps than I expected with this weight. I'll try 165 next time.
- 155 x 7

[CharlesSwann]

02/16/13 — Workout #1

Board Press [2.5" board]
- 25 x 15
- 125 x 8
- 225 x 3
[added boards]
- 275 x 1
- 295 x 1 [8]
- 310 x 1 [8]
- 325 x 0 -- Close but not quite.
- 315 x 1 [9]
- 305 x 1 [9] -- I wanted to get 3 lifts in the 95%+ range today.
[removed boards]
- 2 x 260 x 2
- 260 x 3 -- Awesome.

Pendlay Row
- 3 x 195 x 12

Squat Rehab
Used a box 2.5" higher than parallel to see if it felt any better. (I can always lower it slowly if this works.)
Decided to do a bunch of reps to get blood flowing. Raised the weight each set to see what I could manage without feeling anything off.
- 25 x 15
- 125 x 10
- 225 x 10
- 275 x 10
- 325 x 12

Didn't feel any pain at all on 325, despite the fact that it's not quite 100% healed. I'm debating squatting up to ~90-95% on Tuesday to get myself back on track with the program.
I've got a few days to decide. Don't want to take another week off if I don't have to.

02/16/13 — Workout #2

Holds/Assisted Closes

Fewer warm ups this time. No point, really. Might throw in a #2 close after the #2.5 attempt for good measure. Probably just sub 2 for 2.5 on days when I've accumulated a lot of hand-fatigue.

[COC]
- 3 x (Tr) x 3
- (#1.5) x 1
- (#2.5) x 0
- 3 x (#1.5) -- coin holds to failure -- 18, 13, 18.
- (#2.5) x 3 -- assisted close
- (#3) x 5 -- assisted close
- 3 x (Tr) x 10

Note: add more reps on the #2.5 assisted closes. Getting too easy.

[CharlesSwann]

02/17/13 — Workout #1

Steel Bending
- (Spiraled 60d) x 1
- (60d) x 1
- (IM Red Nail) x 1 -- IM + 8" leather wraps. 6" next week.

8 inches of leather just about makes it around twice, so there's two layers of leather cushioning my hand. With 6 inches and less I'm a bit worried the leather will just slip right off during the bend. I'll see next week, I guess.

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

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

Front Lever w/ 10lb Sledgehammer
- 2 x 12 -- three fingers' length down
- 1 x 12 -- hand's length down

Forward Lever w/ 10lb Sledgehammer
- 2 x 12 -- two hands and two fingers' length down (II)
- 1 x 12 -- three hands' length down

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

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

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

Fingerwalks (one hand) on a Plate
- 3 x (10lb plate) x 5

Weighted Softball Holds
- 30 x (13 seconds)
- 30 x (11 seconds)
- 30 x (8 seconds)
- 30 x (14 seconds)
- 30 x (14 seconds)

Volume Sets

[COC]
- (#1.5) x 3
- (Tr) x 20
- (Tr) x 20
- (Tr) x 15
- (Tr) x 15

[CharlesSwann]

02/19/13 — Workout #1

Still considering this rehab work, but I'll label it as a normal squat day.

Squat to Box [2.5" above parallel]
- 25 x 15
- 125 x 8
- 225 x 3
[added belt]
- 275 x 1
- 325 x 1
- 375 x 1 [8]
- 395 x 1 [8]
- 415 x 1 [9] -- Got stuck on the box a bit too long, but I was being paranoid about my hip. No pain! Hallelujah! I'm back squatting!
- 335 x 2
- 335 x 2 -- Lowered the box 5/6" to feel it out—went OK. Think I might've felt it a bit, so I backed off to be safe.
- 335 x 2 -- Raised the box again, given the above.

Not sure exactly how to proceed. I think I'm going to keep the box height for Thursday and experiment with lowering it during the volume sets again. Once it feels comfortable during those, I'll adopt the lower height as my new starting height for the next squat day.

Might just lower it straight away, though, and stop if I feel any pain (more risky, but quicker to 100% if it works). I'm really tempted to do this.

Feels great to finally do some serious squatting again, either way.

02/19/13 — Workout #2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 12
- 125 x 8
- 195 x 3
- 245 x 1
[paused]
- 260 x 1 [8]
- 270 x 1 [8]
- 275 x 1 [9]
- 280 x 1 [9]
- 285 x 1 [9]
- 290 x 1 [10] -- HUGE PR. Last micro (about 3 weeks ago) I could barely do 270x1 on this variation. Christ.
[no pause]
- 260 x 3
- 2 x 265 x 2

Historically, I get +25lbs on touch-and-go relative to these. If that's still true, 3 plate bench is mine in no time.

Sternum Pull Ups
- 3 x Body Weight x 10

02/19/13 — Workout #3

Holds/Assisted Closes

[COC]
- (Tr) x 3
- (#1.5) x 1
- (#2) x 1
- (#2.5) x 0
- 3 x (#1.5) -- coin holds to failure -- 18, 14, 18.
- (#2.5) x 10 -- assisted close
- (#3) x 5 -- assisted close
- 2 x (Tr) x 5
- (Tr) x 10

[CharlesSwann]

02/20/13 — Workout #1

I am determined to fix my jerk form.

Jerk
- 45 - 3/5 -- No misses, but two had bad balance.
- 45 - 5/5
- 45 - 5/5
- 45 - 5/5

- 95 - 5/5
- 95 - 4/5 -- No misses, bad balance.

- 115 - 3/3
- 115 - 2/3 -- No misses, jerked too far behind head. Need back straighter for the dip.

- 135 - 1/2 -- No misses, bad balance.
- 135 - 2/2

- 155 - 0/1 -- Not a miss, but a pathetic split. I was practically standing. I lose confidence in hitting a deep split.
- 155 - 0/1 -- Mildly better but similar problem.

- 165 - 0/1 -- Half-assed split.
- 165 - 1/1 -- Focused on the split and it went OK. Tiny bit of a press out.

- 185 - 0/1 -- First miss. Spent an eternity setting up for the jerk.
- 185 - 0/1 -- Blacked out in rack position.
- 185 - 0/1 -- Spent too long in the rack position.
- 185 - 0/1 -- Hit my chin.
- 185 - 0/1 -- Made the jerk. Bad split.
- 185 - 1/1 -- Not perfect but I'll take it at this point.
- 185 - 1/1 -- Nailed it.

- 205 - 1/1 -- Not perfect but I made it.

Cut grip work for today because I got carried away working on my jerk form and I have two midterms I really have to study for.

[CharlesSwann]

My hip is feeling good so I lowered the box a bit.

Going to try adding an additional measure for my top sets. The format is going to be:

- (weight) x 1 @ RPE [RT]

Where RPE is the rate of perceived effort (out of 10), and RT is the rating of technique (out of 4):
1 - terrible rep
2 - out of the groove or notable mistake/problem
3 - this is the standard—a solid rep
4 - in the groove and smooth—perfect rep

02/21/13 — Workout #1

Squat to Box [1 and 2/3" above parallel]
- 25 x 15
- 125 x 8
- 225 x 3
[added belt]
- 325 x 1
- 375 x 1 @ 8 [3]
- 395 x 1 @ 8 [3]
- 415 x 1 @ 9 [3]
- 335 x 2
- 340 x 2
- 345 x 2

Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands
[added belt]
- 25 x 5
- 125 x 5
- 225 x 3
- 325 x 1
[added bands]
- 5 x 335 x 3

Had a bit of trouble holding the speed pulls double overhand. Might add barbell grip work. I'd like to keep speed pulls DO and these'll ramp up to 405lbs bar weight (no bands though) shortly.

Power Shrugs (w/ Straps)
- 25 x 12
- 125 x 8
- 225 x 3
- 325 x 1
- 375 x 1
- 2 x 385 x 5

02/21/13 — Workout #2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 12
- 125 x 8
- 195 x 3
- 245 x 1
[paused]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 9 [4]
- 285 x 0 -- Bar got stuck on the rack going down. Shook it loose and brought it down but couldn't quite salvage it.
- 285 x 1 @ 9 [4]
[no pause]
- 260 x 2
- 2 x 257.5 x 2 -- 260 going a bit slow today. The miss at 285 took a lot out of me. I wanted to do 255 but I accidentally left a 2.5 on one side lol.

Unracking is still a bit of a problem but I can solve it just by being tighter and more deliberate with the start (which is ideal anyway).

Overhead Press
- 95 x 3
- 165 x 3 -- Started blacking out after the first rep.
- 165 x 3
- 165 x 4

Wasn't feeling these today. With 155 x 8 I'd expect at least 165 x 5 but I'll chalk it up as a bad day.

Did some face pulls and lateral raises w/ 5lb plates since my shoulders were bothering me after OHP.

[CharlesSwann]

Had to rush a bit today, unfortunately, so shorter rests and less energy. Busy times lately.

02/23/13 — Workout #1

Barring unforseen circumstances, I'll be back to a parallel box starting next week.

Squat to Box [5/6" above parallel]
- 25 x 12
- 125 x 8
- 225 x 3
[added belt]
- 325 x 1
- 375 x 1 @ 8 [4]
- 395 x 1 @ 9 [3]
- 415 x 1 @ 10 [3]
- 3 x 335 x 2

02/23/13 — Workout #2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 20
- 125 x 8
- 195 x 3
- 245 x 1
[paused]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 10 [4]
[no pause]
- 2 x 255 x 2
- 255 x 3

Pendlay Row
- 3 x 195 x 12

I had planned to do snatches tomorrow, but during my recovery work on Friday I noticed that the snatch position still aggravates my hip. I will probably skip that workout and get some extra studying/work done so I have more time during my workouts next week.

[CharlesSwann]

02/26/13 — Workout #1

Squat to Box [started with parallel]
- 25 x 12
- 125 x 8
- 225 x 3
[added belt]
- 325 x 1
- 375 x 1 @ 8 [3] -- Flirting with hip pain on this one. Added two 5/6" boards.
- 375 x 1 @ 8 [3] -- Took off one 5/6" board.
- 375 x 1 @ 8 [3] -- Stuck with this height for today.
- 395 x 1 @ 9 [3]
- 405 x 1 @ 9 [4]
- 3 x 335 x 2 -- Removed the last board after the second set. Went much better. I suspect I've been trying to keep too upright in an effort to appease my hip and I also suspect that it has had the opposite effect—we'll see Thursday.
- 225 x 20 -- Wanted to get more movement in with a parallel box. Felt surprisingly good.

Kind of a mess today, but at least I'm able to squat at all.

02/26/13 — Workout #2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 20
- 125 x 8
- 195 x 3
- 245 x 1
[paused]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 9 [3]
- 285 x 1 @ 10 [2]
[no pause]
- 260 x 2
- 2 x 255 x 2

Sternum Pull Ups
- 3 x Body Weight x 10

Static Hold
- 325 -- 16 seconds
- 275 -- 30 seconds
- 275 -- 31 seconds
- 295 -- 25 seconds -- Experimenting a bit with weight. I want to find the sweet spot.

Since I'm doing sumo DL on a pretty cheap bar, I have to grip the smooth portion. Not ideal but I guess it gives me motivation to keep my grip strong.

[CharlesSwann]

02/27/13 — Workout #1

More jerk form work today.

Jerk
- 3 x 45 x 5
- 3 x 115 x 3
- 155 x 1, x 1, x 0, x 1 (8x)
- 5 x 45 x 5

Jerks went pretty well today. I wanted to get 10 solid jerks w/ 155 and it only took me 11 attempts (I expected at least 14). I think I'm slowly getting a bit more consistent.

I had two major form epiphanies during the reps with the bar at the end. The first was a more forward balance than I usually do in the split letting me get lower more comfortably. The second was a smoother bar path and more stable catch by keeping the bar closer to my face and focusing on getting it behind me (felt like a smooth sweep into overhead rather than a push and a jarring catch). They were both pretty feel based so I really hope I can get in the same groove when I do jerks on Sunday—hopefully by writing them down now I'll know what I'm looking for better.

Still no FS until I have full ROM w/ my hip. (Sigh.)

Unfortunately, still busy enough that I'm cutting the 2nd workout (forearm/grip). This'll hopefully be the last week until April that I'll have to consider doing so.

[CharlesSwann]

02/28/13 — Workout #1

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on the hip/gluteus medius area
- x-band walks
- lateral and posterior distraction on the hip
- single leg squats

Squat to Box [at parallel]
- 25 x 12
- 125 x 8
- 225 x 3
[added belt]
- 325 x 1
- 375 x 1 @ 8 [3]
- 395 x 1 @ 8 [3]
- 415 x 1 @ 10 [3]
- 3 x 335 x 2

Finally felt no pain going heavy with a parallel box! I think the pre-squat work helped a lot.

Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands
- 25 x 5
- 125 x 5
- 225 x 3
[added belt]
- 325 x 2
[added bands]
- 5 x 360 x 3 -- Used mixed grip for these. Held the final rep for 15 seconds.

Big DL form improvement today. I've been experimenting with shifting my weight back so far that I'd fall if it weren't for the weight (inspired by Mike Tuchscherer).
Had a lot of trouble getting this to feel right with a sumo stance, but there's a mix of pushing the knees really really far out and shifting back that just works perfectly for me. Feels much easier and smoother to pull.

Power Shrugs (w/ Straps)
- 25 x 12
- 225 x 5
- 325 x 1
- 375 x 1
- 2 x 395 x 5

02/28/13 — Workout #2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 12
- 125 x 8
- 195 x 3
- 245 x 1
[paused]
- 275 x 1 @ 9 [3]
- 280 x 1 @ 10 [3]
[no pause]
- 255 x 3
- 2 x 260 x 2

Had trouble pinching my shoulders without feeling like I was pinching a nerve all the way along my arm or something. Maybe something to do with the power shrugs. Nothing serious though, just threw a wrench in my benching today.

Overhead Press
- 45 x 5
- 95 x 3
- 155 x 5
- 155 x 6
- 155 x 5

Meant to use 165 on OHP today, but I was tired enough that my mistake worked out for the better.

[CharlesSwann]

03/02/13 — Workout #1

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- x-band walks
- lateral and posterior distraction

Squat to Box [at parallel]
- 25 x 12
- 125 x 12
- 225 x 5
[added belt]
- 325 x 1
- 375 x 1 @ 8 [4]
- 395 x 1 @ 9 [3]
- 420 x 1 @ 10 [3]
- 335 x 3
- 340 x 3
- 345 x 3
- 225 x 22 -- Wasn't sure if I had the energy to do 20, so I did 22. Suck it, body. ****ing suck it.

Planned to do 415 but I'm completely done with being kicked around by this injury. I'm going to own my squats again.

03/02/13 — Workout #2

Bench
- 25 x 12
- 125 x 8
- 225 x 3
- 275 x 1 @ 7 [3]
- 290 x 1 @ 9 [3]
- 300 x 0 -- Ran out of energy before I could lock it out.
- 290 x 1 @ 9 [4]
- 255 x 2
- 260 x 2
- 260 x 3

Normally at this point I'd be worried that I got weaker or something, but I'm getting used to my lifts dropping around the 2nd week of the micro. My only hope is that I'm at a good point on my fatigue-strength curve come next Saturday because I like to end the micros on a PR.

Pendlay Row
- 3 x 195 x 12

I'm going to have to do the static holds tomorrow; ran out of time today.

[CharlesSwann]

03/03/13 — Workout #1

Static Holds
- 305 -- 30 seconds
- 310 -- 30 seconds
- 310 -- 28 seconds
- 310 -- 33 seconds





03/05/13 — Workout #1

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks
- lateral and posterior distraction

Squat to Box [at parallel]
- 25 x 12
- 125 x 8
- 225 x 3
[added belt]
- 325 x 1
- 375 x 1 @ 8 [3]
- 390 x 1 @ 9 [3]
- 405 x 1 @ 9 [4]
- 425 x 1 @ 9 [2] -- Surprisingly easy.
- 3 x 335 x 2

03/05/13 — Workout #2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 15
- 125 x 8
- 195 x 3
- 245 x 1
[paused]
- 275 x 1 @ 9 [4]
- 285 x 1 @ 9 [4]
- 290 x 0 [3]
[no pause]
- 3 x 255 x 2

Sternum Pull Ups
- 3 x Body Weight x 10

Static Holds
- 295 -- 25 seconds
- 285 -- 30 seconds
- 285 -- 30 seconds
- 285 -- 34 seconds

[CharlesSwann]

03/06/13 — Workout #1

Yet more jerk form work.

Split Jerk
- 3 x 45 x 5
- 115 x 3

Split jerks are still feeling really off even with low weights. I decided to go on someone's recommendation and try power/squat jerks.

Power Jerk
- 45 x 7
- 45 x 5
- 115 x 5
- 115 x 3
- 115 x 3

Power Jerk + Overhead Squat
- 115 x 1 -- Too much pain doing these, so I had to call it early.

I think I am going to try using power jerks instead of split jerks some more. The only problem is that—like front squats, cleans, and snatches—I can't do power jerks for now without aggravating my hip.

I've got one more week left on this micro, then a deload/DL test. I'm hoping that by the time I start the next micro I'll be able to do front squats and all of the oly lifts. That's when I'll see if I can beat my old split jerk work with a power jerk. (If it doesn't go any better, I'll reevaluate.)





03/07/13 — Workout #1

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks
- lateral and posterior distraction

Squat to Box [at parallel]
- 25 x 10
- 125 x 8
- 225 x 3
[added belt]
- 325 x 1
- 375 x 1 @ 8 [3]
- 390 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 335 x 2
- 2 x 340 x 2

Sumo Deadlift w/ 2" Deficit
[added belt]
- 25 x 5
- 125 x 5
- 225 x 3
- 325 x 1
- 375 x 1
- 3 x 405 x 3 -- Used mixed grip for these. Held the final rep for 15 seconds.

These speed pulls were absolutely brutal. I barely surived 'em .

Power Shrugs (w/ Straps)
- 125 x 8
- 225 x 5
- 325 x 1
- 375 x 1
- 2 x 405 x 5

03/07/13 — Workout #2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x
- 125 x 8
- 195 x 3
- 245 x 1
[paused]
- 270 x 1 @ 8 [3]
- 275 x 1 @ 9 [4]
- 280 x 0 [3] -- 'Should've figured after how heavy squats felt today, but I thought I'd go for it anyway.
[no pause]
- 3 x 255 x 2

I highly doubt that I'll be rested enough by Saturday to PR on either bench or squat for the end of the micro, but I'll probably give 'er a go anyway. Sometimes fatigue can be surprising and unpredictable.

03/07/13 — Workout #3

I wanted to see how OHP would go if I split it into a 3rd workout. It usually gets shafted by following bench, and the heavy lower work earlier doesn't help.

(Push Press + Overhead Squat + Squat Jerk + Overhead Squat + Behind-the-Neck Squat Jerk + Overhead Squat)
- 3 x 45 x 3
- 95 x 3

Dat complex.

Overhead Press
- 95 x 3
- 155 x 5 -- Had a sweater on that was restricting my movement way more than I would've imagined.
- 155 x 8
- 155 x 6

Think I'll keep OHP as a third session. I'll be doing push press next micro. Not sure how exactly I'll be programming it yet.

[CharlesSwann]

03/09/13 — Workout #1

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks
- lateral and posterior distraction

Squat to Box [at parallel]
- 25 x 10
- 125 x 8
- 225 x 3
[added belt]
- 325 x 1
- 380 x 1 @ 8 [4]
- 405 x 1 @ 8 [3]
- 430 x 1 @ 8 [4]
- 440 x 1 @ 9 [4]
- 3 x 335 x 2

Christ, didn't expect this kind of PR. Think I have 445 or 450 in me, but I'm getting tired and want to save some for bench tonight.

03/09/13 — Workout #2

Bench
- 25 x 12
- 125 x 8
- 225 x 3
- 265 x 1 @ 7 [2]
- 285 x 1 @ 8 [3]
- 305 x 1 @ 10 [2]
- 310 x 0 -- I've got no energy for bench. I get one go at a 95%+ bench before I'm floored, it seems.
- 3 x 255 x 2

5lbs on this micro, not too bad. I think if I nailed the form and went straight from 285 to 310 I might've had a decent shot at making it.

Pendlay Rows
- 3 x 195 x 12

[CharlesSwann]

03/14/13 — Workout #1

Sumo Deadlift
- 2 x 20 x 5
- 120 x 5
- 230 x 3
[added belt]
- 330 x 1
- 430 x 1
- 480 x 1
- 530 x 1 @ 10 [1] -- Very difficult.

I'm pretty sure I can do 540+ but I had terrible sleep last night and I'm completely drained after 530.
More importantly, I learned a really valuable form lesson.

Barbell Curl
- 90 x 12
- 2 x 90 x 15

[CharlesSwann]

Wanted to see if I had 190 OHP in the bag yet.

Overhead Press
- 2 x 25 x 10
- 135 x 3
- 175 x 1 @ 7 [3] -- Very easy.
- 190 x 0 -- Got it up about eye level and lost balance.
- 190 x 1 @ 9 [3]
- 195 x 0 -- Got it overhead but no energy to complete.

So close to body weight OHP it hurts. 190 OHP at 193lbs.

Pull Ups
- Body Weight x 20

Cross that one off the bucket list.

Now for some light squat/bench work to lead me into the next micro.

Squat
- 25 x 10
- 125 x 5
- 225 x 3
- 275 x 3
- 305 x 3

Didn't feel like belting up for these.

Bench
- 25 x 10
- 125 x 8
- 195 x 3
- 245 x 8

Starting the next micro this Tuesday.
I'm going to try 3-count pause deadlifts in place of speed pulls, and I'm going to try adding hip thrusts back in (not sure if I can set them up well though).
Haven't had any problems with my hip, so I should be OK to front squat and snatch again as well.

[CharlesSwann]

03/19/13 — Workout #1

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks

Going to start slowly reintroducing squats without a box. 'Doing better with depth.

Squat to Box [at parallel]
- 25 x 10
- 125 x 8
- 225 x 3
[added belt]
[added box]
- 325 x 1
- 395 x 1 @ 8 [2]
- 425 x 1 @ 10 [1] -- Messy form on squats today. Not feeling it.
[removed box]
- 3 x 325 x 2

I'm going to keep the box work until I'm 100% comfortable with my form on the volume sets. Not there yet. Hopefully by the end of this micro I will be.

03/19/13 — Workout #2

Bench
- 25 x 12
- 125 x 8
- 225 x 3
- 275 x 1 @ 8 [3]
- 290 x 1 @ 8 [3]
- 310 x 1 @ 9 [4] -- Surprisingly easy.
- 315 x 0 -- God damn it. The bar got caught stuck on the rack and only one side came down. Still calling it for today. I usually don't have energy for multiple attempts
- 3 x 255 x 2

I can definitely do 315. Unfortunately, after the first day I always rack up fatigue, so I probably won't hit any PRs 'til the end of the micro. Oh well, no harm. Might just try for 320 at the end of the micro instead of 315.

Sternum Pull Ups
- 3 x Body Weight x 10
Super-set with:
Abs Circuit*
- 20 x 5 -- Not too hard, but too much cramping.
- 5 x 5 -- Bit too easy.
- 10 x 5 -- Still too easy but I'll start here next time.

*(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.)

Giving some abdominal work a shot. I might do planks or hanging leg raises on Saturdays and this circuit on Tuesdays. Haven't given it much thought yet.
I think it's good that I'm adding these. My stomach cramped up pretty hard after the first set. Need to keep my core in order.

[CharlesSwann]

03/20/13 — Workout #1

(Power Jerk + Overhead Squat)
- 3 x 45 x (1 + 5)
- 3 x 95 x (1 + 3)
- 3 x 115 x (1 + 1)
- 135 x 1
- 165 x 0 -- I got under it pretty easily but I didn't have the balance to stand up.
- 165 x (1 + 1)

I can get under it pretty easily, but I need way better balance. I feel solid in the catch, but as soon as I start rising I lose my stability.

No surprise though, I've got no practice with overhead work.

I'm going to continue practicing power jerks with overhead squats after and working on shoulder mobility, and hopefully I'll be able to break some jerk PRs soon.

Front Squat
- 25 x 5
- 125 x 5
- 195 x 3
- 245 x 1
- 275 x 1 @ 9 [1]
- 280 x 1 @ 9 [3]
- 225 x 4
- 235 x 4
- 245 x 3

I haven't done these in so damn long. My form was ridiculous for 275 but I tidied it up for 280.

Hip Thrust
- 135 x 5
- 235 x 5
- 245 x 5
- 255 x 8
- 265 x 5 -- More emphasis on holding at the top from here on.
- 275 x 5 -- Good weight. More emphasis on slow up + hold at the top (3-ct).

Not sure if I'll do 5x5 or 3x5. I'll feel it out on Sunday.

[CharlesSwann]

Quite a set of workouts today.

03/21/13 — Workout #1

Pre-squat:
- hip flexor stretch
- lacrosse ball rolling on hip and gluteus medius
- foam rolled IT band
- x-band walks

Squat to Box [at parallel]
- 25 x 10
- 125 x 8
- 225 x 3
[added belt]
- 325 x 1
[added box]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
- 415 x 1 @ 10 [2]
[removed box]
- 325 x 2
- 330 x 2
- 335 x 2

Sumo Deadlift w/ 3-Count Pause Below Knees
[added belt]
[no pause]
- 130 x 5
- 230 x 3
- 330 x 1
[started pausing]
- 350 x 3
- 370 x 3
- 390 x 3

Used mixed grip for the paused sets. These are absolutely brutal. I was pretty winded after just 3x3. I feel good about them though. I could probably survive a small increase in weight next week.

Power Shrugs (w/ Straps)
- 225 x 5
- 3 x 325 x 5

03/21/13 — Workout #2

Bench
- 25 x 10
- 125 x 8
- 195 x 3
- 245 x 1
- 285 x 1 @ 9 [3]
- 295 x 1 @ 9 [3]
- 305 x 0 -- Little too brave. Might do 280-290-XXX instead of 285-295-XXX next Thursday (and maybe this Saturday—not sure yet).
- 255 x 2
- 2 x 260 x 2

03/21/13 — Workout #3

Push Press
- 2 x 45 x 10
- 135 x 5
- 2 x 185 x 3
- 185 x 4
Super-set with:
Lateral Raise (Full ROM)
- Prehab (5 x 10lb plate x 8)
Super-set with:
Behind-the-Back Band Pull Aparts
- Prehab (5 x 8)

I'm terrible at push presses, but that's one of the reasons that I'm doing them. Really inconsistent technique so far; I'm pretty surprised I managed what I did today.

The number one improvement I can make is overhead stability and comfort. I think I could've done 5 or 6 but I got exhausted balancing it and screwing around at lockout each rep.

[CharlesSwann]

Today's the first day affected by introducing 6x/week squatting.

03/22/13 — Workout #1

I dread front squats and I love front squats.

Front Squat
- 2 x 25 x 5
- 125 x 5
- 195 x 3
- 245 x 1
- 265 x 1 @ 8 [3]
- 275 x 1 @ 8 [3]
- 285 x 1 @ 9 [3]
- 235 x 2
- 240 x 2
- 245 x 3

285 was easy enough, but I still haven't regained the comfort in the rack position I had before I had to stop.

[CharlesSwann]

I tweaked my back, so I went a little bit lighter on squats and opted out of a normal bench so that I wouldn't aggrevate it much more.

03/23/13 — Workout #1

Pre-squat:
- hip flexor stretch
- foam rolled IT band
- x-band walks

Squat to Box [at parallel]
- 25 x 10
- 125 x 5
- 225 x 3
[added belt]
- 325 x 1
[added box]
- 385 x 1 @ 8 [2]
- 395 x 1 @ 8 [2]
- 405 x 1 @ 9 [2]
[removed box]
- 3 x 325 x 2

Form was pretty mediocre today (GM squats). Probably because of the Front Squats yesterday. My quads were killing me by the end.

03/23/13 — Workout #2

Flat-Back Bench w/ Legs Up
- 25 x 15
- 125 x 8
- 195 x 3
- 245 x 1
- 265 x 1 @ 9 [4]
- 270 x 0 [1] -- Lost my balance at chest. Near miss.
- 260 x 1 @ 10 [3]
- 225 x 2
- 225 x 3
- 230 x 3

Pendlay Row
- 3 x 180 x 12 -- Lightened these for the sake of my back as well. Used a much slower tempo than usual too. I'll probably do 200 next week.
Super-set with:
Long Lever Plank
- Body Weight -- 60 seconds

I was going to do 3 sets of planks but I cramped up hard again. I need to reign myself in for this isolation work until I get used to it. I held it way longer than I should have.

[CharlesSwann]

03/24/13 — Workout #1

Toning down the power/squat jerks today for the sake of my back. Going for overhead volume.

(Snatch + Overhead Squat)
- 45 x (5 + 5)
- 3 x 95 x (3 + 5)
Super-set With:
(Squat Jerk + Overhead Squat)
- 45 x (5 + 5)
- 3 x 95 x (3 + 9)

A lot harder than the numbers let on, since I ended up doing over 50 overhead squats and I'm not terribly comfortable with them yet.

My quads are absolutely killing me at this point... Time to front squat!

Front Squat
- 25 x 5
- 125 x 5
- 195 x 3
- 245 x 1
- 265 x 1 @ 9 [3]
- 275 x 1 @ 9 [4]
- 285 x 1 @ 9 [4]
- 290 x 1 @ 9 [4]
- 295 x 1 @ 9 [4]
- 305 x 0 -- 100% sure I can make this. One side of my bar clipped the pins and bounced, totally throwing me off balance and killing the attempt. Running low on time, though, so I'll have to save it for another day.
- 245 x 3
- 2 x 245 x 2

No clue why the front squats were so easy today, I was exhausted and sore going in. No complaints, though.

[CharlesSwann]

Back is still bothering me. It's getting better though. Still can't bench with an arch, though.

I have a feeling I might have to cut deadlifts on Thursday.

03/26/13 — Workout #1

Pre-squat:
- hip flexor stretch
- foam rolled IT band
- x-band walks

Squat to Box [at parallel]
- 25 x 10
- 125 x 5
- 225 x 3
[added belt]
- 325 x 1
[added box]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 8 [3]
- 405 x 1 @ 10 [3]
[removed box]
- 325 x 2
- 330 x 2
- 335 x 2
- 340 x 2
- 345 x 2

03/26/13 — Workout #2

Flat-Back Bench w/ Legs Up
- 25 x 15
- 125 x 8
- 225 x 1
- 255 x 1 @ 9 [3]
- 260 x 1 @ 9 [3]
- 265 x 1 @ 9 [4]
- 270 x 1 @ 9 [4]
- 230 x 3
- 2 x 235 x 2

03/26/13 — Workout #3

This workout would normally be part of Workout #2, but I had a timing problem.

Sternum Pull Ups
- 3 x Body Weight x 10
Super-set with:
Abs Circuit*
- Body Weight x 5 -- Trying out a 'warm up' set.
- 10 x 5
- 15 x 5
- 20 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.)

No cramps! It's a miracle!

[CharlesSwann]

Awful workout today. Ton of school work to do and I just felt exhausted and worn out by the time I got around to the workout.

Biggest problem was probably not eating enough. Already felt nauseous going in.

03/27/13 — Workout #1

I warmed up for squat jerks but they felt awful and they were bothering my back a little too much so I cut them for today.

Front Squat
- 25 x 5
- 125 x 5
- 195 x 3
- 245 x 1
- 270 x 1 @ 9 [2]
- 280 x 1 @ 9 [2]
- 290 x 1 @ 9 [2] -- Not too hard but I feel dizzy and sick so I'm calling it. Form was pretty bad too. Not a bad effort all things considered.
- 245 x 2
- 235 x 2
- 225 x 2 -- Really running out of energy here.

Hip Thrust
- 130 x 5
- 230 x 5
- 3 x 270 x 5
Super-set with:
Hanging Leg Raises
- 5 x Body Weight x 8

[CharlesSwann]

Still feeling off today. Not sure if it's the school work or adding a 6th squat day per week, but I've had worse.

03/28/13 — Workout #1

Squat to Box [at parallel]
- 25 x 10
- 125 x 5
- 225 x 3
[added belt]
- 325 x 1
[added box]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
[removed box]
- 3 x 335 x 2

I'm trying to slow my eccentric down a bit to see if it makes me a bit more stable in the hole. Felt pretty good today.

Sumo Deadlift w/ 3-Count Pause Below Knees
[added belt]
[no pause]
- 130 x 5
- 230 x 3
- 330 x 1
[paused]
- 360 x 3
- 380 x 3
- 400 x 3

Used a mixed grip.

Power Shrugs (w/ Straps)
- 225 x 5
- 3 x 345 x 5

03/28/13 — Workout #2

Flat-Back Bench w/ Legs Up
- 25 x 15
- 125 x 8
- 225 x 1
- 255 x 1 @ 8 [2]
- 260 x 1 @ 8 [3]
- 265 x 1 @ 9 [3]
- 270 x 1 @ 10 [3]
- 230 x 2
- 230 x 4
- 235 x 3

I dropped the push presses because I really didn't want to risk hyperextending my back (same reason that I'm not arching during bench). They should be back in next week.

[CharlesSwann]

Underslept and overworked today. Low expectations. Glad it's a short workout.

03/29/13 — Workout #1

Front Squat
- 25 x 10
- 125 x 5
- 195 x 3
- 245 x 1
- 270 x 1 @ 8 [4]
- 285 x 1 @ 10 [3]
- 300 x 0 -- I was probably a bit too confident going for this given the condition I'm in today, but I was pretty damn close. If I had more energy I would've been able to grind through.
- 235 x 3
- 235 x 5
- 245 x 5
Super-set with:
Hanging Leg Raises
- 5 x Body Weight x 8

Higher volume on the volume sets to make up for the missed single. Mostly did the hanging leg raises because they make my back feel better.

[CharlesSwann]

Underslept yet again.

03/30/13 — Workout #1

Squat to Box [at parallel]
- 25 x 10
- 125 x 5
- 225 x 3
[added belt]
- 325 x 1
[added box]
- 385 x 1 @ 9 [2]
- 395 x 1 @ 10 [3] -- Opted out of 405+ today; 395 was easily hard enough. The fatigue is catching up with me.
[removed box]
- 325 x 2
- 325 x 2
- 325 x 5
- 325 x 5

More volume to make up for the weaker singles, and because I'm ironing out squat form. I made some big strides today (as always, I really hope I remember them both explicitly and intuitively for next time).


03/30/13 — Workout #2

Bench
- 25 x 10
- 125 x 8
- 225 x 3
- 280 x 1 @ 8 [4]
- 295 x 1 @ 9 [3]
- 300 x 0 -- Pretty surprised. Should've been an 'easy' @ 10. Oh well, what can ya do.
- 255 x 3
- 260 x 3
- 265 x 2 -- This was a good weight. If I'm not even more tired on Tuesday, I'll start with 265 x 2 instead of 255.

Not completely painless to arch yet, but I don't think it's doing me any harm. I was tired of feet-up benching.

Hanging Leg Raises
- 3 x Body Weight x 5 -- Warm up for planks.

Pendlay Row
- 3 x 200 x 12
Super-set with:
Long Lever Plank
- Body Weight -- 30 seconds -- Limited myself to 30 seconds.
- 25 -- 29 seconds
- 25 -- 30 seconds
- 25 -- 30 seconds

[CharlesSwann]

Still underslept. I'll try and get a good night's sleep on Monday night, but I'll probably have an all-nighter tonight (quite a rest day, eh?).

03/31/13 — Workout #1

Front Squat
- 25 x 10
- 125 x 5
- 195 x 3
- 245 x 1
- 275 x 1 @ 9 [3]
- 280 x 1 @ 9 [3]
- 285 x 1 @ 10 [2]
- 3 x 245 x 2

Hip Thrust
- 130 x 5
- 230 x 5
- 3 x 270 x 5

In other news, I got my leather wrist wraps (similar to those used by China's oly team). Going to be using them for most presses. My wrists are in **** shape from this high volume, hopefully this will help.