In Search of Strength

[CharlesSwann]

03/14
Block pulls: 660x1
Unsupported cable back pressure, wrapped around pinky: 30x15s,15s,15s,15s,15s
Weird asymmetrical squat: 95x10,10,10

Felt exhausted today.

[CharlesSwann]

03/17
Weird asymmetrical squat: 135x10,10,10,10,10,10
Paused bench: 275x4, 305x4, 325x4

Should do seal row tomorrow.

[CharlesSwann]

03/19
Paused bench: 275x2, 305x2, 325x2, 335x2
EZ bar seal row: 225x8,7,6

Tried some squat variations but none of them went well.

[CharlesSwann]

I decided this year I'm gonna push for some imaging like an MRI for my hips. Last ditch effort to figure something out.

Probably going to have to wait 'til the shut down is over in my city though. Even when times were normal my doctor tried to discourage me, and right now we do phone appointments only.

03/27
Overhead press: 195x2,2,2,2,2,2
Deadlift: 535x2,2,2,2,2,2
Unsupported cable back pressure, wrapped around pinky: 32.5x15s,15s,15s
Hip circle external rotation (5 tiles apart): 3x20s,20s,35s

[CharlesSwann]

03/29
Bench: 305x2,2,2,2,2,2
Hypers: BWx20,20,20
Hip circle external rotation (5 tiles apart): 3x20s,20s,30s -- note: push LB into ground and elevate hips a tiny bit

[CharlesSwann]

03/31
OHP: 195x3,3,3,3,3,3
Deadlift: 535x3,3,3,3,3,3
Hip circle external rotation (5 tiles apart): 3x30s,30s,30s -- note: push LB into ground and elevate hips a tiny bit

Tomorrow I'd like to do pull ups and grippers.

[CharlesSwann]

04/02
Chin ups: 90x2,2,2, BWx12
Hip circle external rotation (5 tiles apart): 3x30s,30s,30s -- note: push LB into ground and elevate hips a tiny bit
Grippers: #2.5x8
Gripper from parallel clamp + assist: #3x1,1
Hypers: BWx20,20,30

Note: try 6 tiles for hip ER next time, 5 tiles is getting a bit easy?

Note 2: hypers kinda make my hip feel a bit better?

[CharlesSwann]

04/03
Bench: 305x2,2,2,2,2,2

[CharlesSwann]

04/04
Deadlift: 525x2,2,2,2,2,2
Hip circle external rotation (6 tiles apart): 3x30s,30s,30s

04/05
Overhead press: 195x4,4,4,4,4,5
EZ-bar seal row: 225x8,8,8

Tomorrow I'd like to do hypers and grip or curls or something like that.

[CharlesSwann]

04/06
Hypers: BWx30,30,30
Strict EZ bar curls: 85x3, 105x1, 115x5,5,8
Hip circle external rotation (6 tiles apart): 3x30s,30s,30s

Hypers seem to make my hip injury feel better. I might switch up my adapted RSR even further.
- originally it's AxAxAxx
- right now it's AxBxAxx
- might switch to a 4-day cycle of: ABBx

But also maybe not. I dunno man. **** this chronic hip injury.

[CharlesSwann]

04/07
Bench: 305x2,2,2,2,2,2

[CharlesSwann]

04/08
Deadlift: 535x4,4,4,4,4,4
Hip circle external rotation (6 tiles apart): 3x30s,30s,30s

[CharlesSwann]

04/09
Overhead press: 195x5,5,5,5,5,5
Chin ups: 45x5,5,8

Tough workout today. I blacked out and fell on my face during the 5th set. Cut up my mouth and a sore jaw/neck. Rested 10min and finished the last two sets, but I'm sure I'll be kinda scared to press next time. We'll see how it goes.

[CharlesSwann]

04/10
Hypers: BWx30,30,30
Sledgehammer deadlift + hold: (18.5cm)x4s, (15cm)x5s,4s,6s,5s
Hip circle external rotation (6 tiles apart): 3x30s,30s,30s

[CharlesSwann]

04/12
Deadlift: 535x2,2,2,2,2,2
Bench: 305x2,2,2,2,2,2
Hip circle external rotation (6 tiles apart): 3x30s,30s,30s

[HomeGymChains]

Very impressive weights!

[CharlesSwann]

04/13
EZ bar seal rows: 230x8,8,6
Grippers: #2.5x1,1,1 -- right hand wasn't having it today

Very impressive weights!

Thanks, great to have you! Good luck on the benching, looking forward to some more journal updates.

[CharlesSwann]

04/15
OHP: 195x6,6,6,6,6,6
Hypers: BWx30,30,30,30
Hip circle external rotation (6 tiles apart): 3x30s,30s,30s

[CharlesSwann]

04/17
Deadlift: 535x5,5,5,5,5,5
Bench: 315x2,2,2,2,2,2
Sledgehammer deadlift + hold: (15cm)x10s,10s,13s
Reverse clamshells: 3x(30s hold + 30 reps)

I think I'll survive the 6x6 with 535, then the volume phase is done and we'll see what I can get with some heavier weight. This program peaks to 700x1, but I doubt I'll hit that. I'll be thrilled to make the 660x2 though.

[CharlesSwann]

04/18
Bending: (IM red nail w/ single leather wraps)x1, (5/16" grade 8 bolt)x0
Chin ups: 45x6,6,7

Just felt like bending a bit today. Got the 7x5/16" cold rolled steel pretty easily. Tried a 5/16" gr8 bolt a bit after but still couldn't budge it. Feels bouncy and painful. Kinda wore out my biceps before chin ups, but oh well.

[HomeGymChains]

I finally looked up what is a “sledgehammer deadlift” and watched a few videos. Tried it on my measly six-pound sledge. I’m impressed.

You’ve inspired me! This spring I am spending at least two days in the road each week, so I will bring along my rubber donuts (Grip Pro Trainer) to start training grip again.

[CharlesSwann]

04/19
OHP: 200x2,2,2,2,2,2
Hypers: BWx30,30,30,30
Reverse clamshells: 3x(30s hold + 30 reps)

I finally looked up what is a “sledgehammer deadlift” and watched a few videos. Tried it on my measly six-pound sledge. I’m impressed.

You’ve inspired me! This spring I am spending at least two days in the road each week, so I will bring along my rubber donuts (Grip Pro Trainer) to start training grip again.

That's great! Grip stuff is so innocently fun compared to the powerlifting type stuff for me, I always feel good when I bring it back in. I want to hear how it goes.

Have you ever seen Sylvester Stallone's Over the Top? Repping out in his truck, haha. Worked for him.

[CharlesSwann]

04/21
Bench: 315x3,3,3,3,3,3
Deadlift: 535x2,2,2,2,2,2
Reverse clamshells: 1x(30s hold + 30 reps)

Should do rows tomorrow, maybe some grip.

I hurt my forearm doing a grip thing a while back, didn't mention it in here. I've been trying to work through it but it's getting worse and worse, might have to cut bench/OHP for a bit. I feel strong, but my forearm bones ache like crazy during and after. Hurts to type right now.

[CharlesSwann]

04/22
EZ bar seal rows: 230x6,7,7

[CharlesSwann]

Getting emotionally prepped for the 6x6 on Sunday. If I feel strong and recovered it should be okay, though definitely not easy. The 6x5 started pretty easy, but I was gassing hard by the end, so the "6 sets" part is much, much more daunting then the "6 reps" part.

04/23
Hypers: BWx30,30,30
Reverse clamshells: 3x(30s hold + 30 reps)

[CharlesSwann]

04/25
Deadlift: 535x6,6,6,6,6,6
Sledgehammer deadlift + hold: (15cm)x15s,14s,10s
Reverse clamshells: 3x(30s hold + 30 reps)

I did it! The rest of the program is technically "harder" but the total reps drop and it's a bit more strength than endurance which might treat me well. Next hard day is 5x5 with 565.

[HomeGymChains]

Impressive deadlifts!

[CharlesSwann]

04/26
Overhead press: 200 for 6x2
Chin ups: 45x8,8,8

Impressive deadlifts!

Thank you! I think I've needed a bit of a win lately, you know? Glad to feel like something is progressing with all these injuries and stuff piling up, haha.

[CharlesSwann]

04/27
Hypers: BW for 5x30
Reverse clamshells: 3x(30s hold + 30 reps)

Warmed up grippers (up to a #2.5 single) but looks like it flares up my forearm pain.

[CharlesSwann]

04/28
Bench: 315 for 6x4

Note to self: I gotta focus on shoulders and glutes for bench, I slack on tightness a bit too easily.