01/17
Paused tempo front squat to pads: 335x3,3,3,3, 345x5
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Thread: In Search of Strength
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01-17-2021, 02:12 PM #1261
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01-18-2021, 04:39 PM #1262
01/18
OHP: 185x4, 200x4, 205x4
- p1RM/e1RM: 246.600/232.333
Standing ez bar tris extensions: 135x12,12,11
1-arm cable flyes: 85x10,10,10PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-20-2021, 01:22 PM #1263
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: 7Last edited by CharlesSwann; 01-21-2021 at 03:48 PM.
PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-21-2021, 03:48 PM #1264
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: 8PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-23-2021, 07:39 PM #1265
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: 1PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-24-2021, 07:56 PM #1266
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: 2Last edited by CharlesSwann; 01-24-2021 at 10:06 PM.
PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-26-2021, 06:13 PM #1267
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/xPL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-27-2021, 05:03 PM #1268
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/xPL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-28-2021, 06:55 PM #1269
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: 5/0PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-29-2021, 11:37 PM #1270
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: 6/1PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-30-2021, 08:44 PM #1271
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: 7/2PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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01-31-2021, 10:17 PM #1272
01/31
Front squat: 405x1, 420x1, 435x1
- p1RM/e1RM: 496.667/435.000
Days since:
- rows/pull ups: 1/3
- deadlifts: 2
- grippers/sledge: 8/3Last edited by CharlesSwann; 02-01-2021 at 09:16 PM.
PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-01-2021, 09:16 PM #1273
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: 9/4PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-02-2021, 09:06 PM #1274
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: 10/5PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-04-2021, 09:39 PM #1275
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: 12/7PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-06-2021, 08:20 PM #1276
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: 1/1PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-07-2021, 04:46 PM #1277
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: 2/2PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-14-2021, 07:38 PM #1278
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02-18-2021, 08:29 PM #1279
02/17
Deadlift: 585x9
02/18
Paused bench: 275x2, 315x2, 330x2,2
Tomorrow I'll do pull ups or rows and maybe some assistance.Last edited by CharlesSwann; 02-18-2021 at 10:59 PM.
PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-21-2021, 04:37 PM #1280
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, 325x3,3Last edited by CharlesSwann; 02-22-2021 at 07:03 PM.
PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-23-2021, 11:45 PM #1281
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.PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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02-24-2021, 09:10 AM #1282
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02-28-2021, 01:16 AM #1283
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02-28-2021, 08:52 PM #1284
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03-01-2021, 10:50 PM #1285
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03-03-2021, 09:29 PM #1286
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03-05-2021, 07:15 PM #1287
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03-07-2021, 05:08 PM #1288
03/07
Deadlift: 605x5
Was hoping for a bunch more reps with 605, but didn't feel like I have energy today. Gonna repeat until I get ~10 reps unless it seems too far out of reach, though I do think I can do it after how 585x9 felt a bit ago. I will push for at least 8 reps in the near future.
I think maybe the success of my block pulls affect how well pulls from the floor go. I did the 585x9 after a bad block pull session, but flagged today after a PR block pull session. Probably not a coincidence. Might need to keep in mind accumulated fatigue a bit.
Tomorrow should be bench and pull ups.Last edited by CharlesSwann; 03-07-2021 at 05:14 PM.
PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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03-08-2021, 09:35 PM #1289
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03-13-2021, 12:47 AM #1290
03/12
Overhead press: 185x4, 200x4, 210x4, 220x4
Standing ez bar tris extensions: 145x12,12,12 -- probably repeat cleaner
1-arm cable flyes: 95x10,10,10PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
Other PRs: 465x1 FS / 250x1 OHP
Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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