In Search of Strength

[CharlesSwann]

09/29/12

Steel Bending
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail) x 5 -- braced
- (7", 1/4, cold rolled) x 0 -- braced -- bent it a few degrees
- (6", 1/4, grade 2 bolt) x 5
- (7", 1/4, cold rolled) x 0 -- braced -- bent it a few degrees
- (5", 3/16, cold rolled) x 1
The nails get really hot to the touch after being bent, it's pretty cool. Gonna keep doing them braced until I can get some damage in unbraced.

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

Side Lever w/ 10lb Sledgehammer (Out)
- 3 x 12 -- hands' length down

Front Lever w/ 10lb Sledgehammer (In)
- 1 x 3 -- hands' length down -- less distance
- 2 x 12 -- at head

Overhead Lever w/ 10lb Sledgehammer
- 1 x 12 -- two hands' length down --more distance
- 1 x 12 -- three hands' length down
- 1 x 10 -- three hands' length down

Back Lever w/ 10lb Sledgehammer
- 1 x 12 -- three hands' length down -- more distance
- 2 x 12 -- four hands' length down

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

Pinch-Grip Deadlift
- 3 x 75 x 12

[CharlesSwann]

10/01/12

Squat
- 3 x 25 x 5
- 125 x 3
- 175 x 3
[added belt]
- 225 x 1
- 275 x 1
- 305 x 1 [8]
- 305 x 1 [9]
- 305 x 1 [10]
- 3 x 275 x 2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 12
- 125 x 3
- 175 x 2
- 205 x 1
[paused]
- 225 x 1 [9]
- 225 x 1 [8] -- Better breathing on this one.
- 225 x 1 [8]
- 3 x 205 x 3

Pull Ups
- 3 x 30 x 8

[CharlesSwann]

10/02/12

Steel Bending
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail) x 5 -- braced
- (6", 1/4, grade 2 bolt) x 5
- (7", 1/4, cold rolled) x 0 -- braced -- got a few more degrees on the one from the other day
- (5", 3/16, cold rolled) x 1

[COC]
- 1 x (Tr) x 3
- 1 x (#1) x 4
- 3 x (#1) x 7 -- Cheated these with thumb support to stop it sliding in my palm.
Not improving in these very well at all. Four reps is too few, especially for first set, so I'll do the cheated ones up 'til 15 reps or so.

Wrist Curls
- 3 x 75 x 15

Reverse Wrist Curls
- 3 x 45 x 15

[CharlesSwann]

10/03/12

Sumo Deadlift w/ 2" Deficit and Quadrupled Mini Bands
- 2 x 45 x 5
- 125 x 5
[added belt]
- 225 x 3
[added bands]
- 8 x 225 x 2

Front Squat
- bar x 5
- 125 x 3
- 175 x 2
[added belt]
- 225 x 1
- 245 x 1
- 255 x 0 -- lol I'm terrible at these.
- 3 x 205 x 2
I don't plan on failing reps on this program, but it's my first time doing Front Squats in years so I had no reference.

Seated Press (Unsupported)
- bar x 8
- 75 x 5
- 125 x 2
- 135 x 0 -- Yeesh, I did 135x5 last week. Just not feeling it today, I guess.
- 2 x 115 x 8
- 1 x 115 x 6

[CharlesSwann]

10/05/12

Quads are still killing me from wednesday—going to back off squat intensity a bit for today.

Squat
- 3 x 25 x 5
- 125 x 3
[added belt]
- 225 x 1
- 275 x 1
- 315 x 1 [9]
- 3 x 275 x 2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 8
- 125 x 5
- 175 x 3
- 215 x 1
[paused]
- 235 x 1 [10]
- 3 x 205 x 2

Rows
- 3 x 175 x 12

[CharlesSwann]

10/06/12

Steel Bending
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1 -- Super off-center. one arm was twice the length of the other. Tough bend.
- (7", 1/4, cold rolled) x 0 -- braced -- A few more degrees on the ol' one.
- (6", 1/4, hot-galv nail) x 5 -- braced -- I broke the last nail right in half .
- (7", 1/4, cold rolled) x 0 -- braced -- A few more, again. Just occurred to me to measure: it's at 141 degrees. I'll see what it's at next time.
- (6", 1/4, grade 2 bolt) x 5 -- These are ridiculously easy... Maybe the stock I bought is on the weak side.
- (7", 1/4, cold rolled) x 0 -- braced -- 140 degrees.
- (5", 3/16, cold rolled) x 1

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

Side Lever w/ 10lb Sledgehammer (Out)
- 3 x 12 -- hands' length down

Front Lever w/ 10lb Sledgehammer
- 3 x 12 -- at head -- I'll increase the distance next week.

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

Back Lever w/ 10lb Sledge
- 3 x 12 -- four hands' length down

Fingerwalks (one hand) w/ 10lb sledgehammer
- 3 x full length x 3 -- Need to think of a way to make these harder.

Pinch-Grip Deadlift
- 3 x 75 x 12

[MillerTime07]

Nice going so far. What kind of goals do you have?

[CharlesSwann]

Nice going so far. What kind of goals do you have?

Hiya, thanks! All my goals are strength goals:

Master Powerlifting Total (A.D.A.U classification)—rawpowerlifting.com/classifications.htm
Close the Captains of Crush #3 Gripper
Bend the IronMind Red Nail

Side goal of learning as much as possible about strength, the nervous system, training methods etc..

__________________________________________________

10/09/12

Still feeling my quads a bit.

Squat
- 4 x 25 x 5
- 125 x 3
- 225 x 1
[added belt]
- 275 x 1
- 325 x 1 [10]
- 3 x 255 X 2
Dropped the weight on my volume sets to ensure a fast enough speed on the concentric portion.

Bench [w/ Eccentric Hooks]
- 2 x 25 x 10
- 125 x 3
- 175 x 2
[added hooks]
- 225[+20] x 1
- 245[+20] x 1 [8]
[removed hooks]
- 3 x 215 x 2

Pull Ups
- 30 x 8
- 2 x 30 x 7

[CharlesSwann]

10/10/12

Steel Bending
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail) x 5 -- braced
- (7", 1/4, cold rolled) x 0 -- braced -- 140 degrees bent to 138 degrees (lol).
- (6", 1/4, grade 2 bolt) x 5

Steel Breaking
- (6", 1/4, grade 2 bolt) x 5
Feels great on the fingers/palms.

[COC]
- (Tr) x 3
- (#1) x 8
- (#1) x 7
- (#1) x 5
- (Tr) x 12
All COC #1 reps were cheated with thumb support from the other hand.

Finger Extensions
- 3 x IronMind Red Band x 15

Wrist Curls
- 3 x 75 x 15

Reverse Wrist Curls
- 3 x 45 x 15

[CharlesSwann]

I've been doing a ton of prehab/rehab work because I'm starting to get some aches/soreness—namely: MRS (foam rolling), X-Band walks, squats with bands around the knee, and dynamic stretching (thanks to Frank Yang's Eric Cressy inspired video).

10/12/12 — Workout #1

Front Squats
- 3 x 25 x 5
- 125 x 3
- 205 x 1
- 245 x 1
- 2 x 205 x 2
- 1 x 175 x 3
Leaning a bit too far forward on these today, I think as an involuntary response to my quad soreness. Switched to crossed arm grip (just in case—for the wrists) and focused on keeping my back straight.
To emphasize form, I'll make sure to do lower weight triples for volume on these from now on, instead of the usual two reps.

Sumo Deadlift w/ 2" Deficit and Doubled Monster-Mini Bands
- 25 x 5
- 125 x 3
- 225 x 2
[added belt]
- 275 x 1
[added bands]
- 10 x 275 x 2
These felt fantastic.

10/12/12 — Workout #2

Seated Press (Unsupported)
- 25 x 8
- 75 x 3
- 125 x 8
- 125 x 6
- 125 x 5

[CharlesSwann]

Giving my quads a break today. I also feel a bit of pain in the hole that's gotten much better with the prehab/rehab work I'm doing, so this should give it a bit more time to heal.

10/14/12 — Workout #1

Pin-Suspended Good-Mornings
- 2 x 25 x 5
- 125 x 3
- 175 x 2
- 225 x 1
- 245 x 1
[added belt]
- 265 x 1
- 275 x 1 [8]
- 295 x 1 [8]
- 315 x 1 [9]
[removed belt]
- 3 x 255 x 2
Pins set at 12.

10/14/12 — Workout #2

Bench [w/ Eccentric Hooks]
- 2 x 25 x 8
- 125 x 3
- 175 x 2
[added hooks]
- 225[+20] x 1
- 250[+20] x 1 [8]
[removed hooks]
- 3 x 215 x 2

Rows
- 3 x 175 x 12

[CharlesSwann]

10/15/12

Steel Bending
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, hot-galv nail) x 1 -- braced
Hand hurts a bit too much, so I stopped for today.

[CharlesSwann]

10/17/12 — Workout #1

Pin-Suspended Good-Mornings
- 2 x 25 x 5
- 125 x 3
- 225 x 1
[added belt]
- 275 x 1
- 325 x 1 [9]
[removed belt]
- 3 x 255 x 2

10/17/12 — Workout #2

Bench [w/ Eccentric Hooks]
- 2 x 25 x 8
- 125 x 3
- 175 x 2
[added hooks]
- 225[+20] x 1
- 255[+20] x 1 [10]
[removed hooks]
- 3 x 215 x 2

Pull Ups
- 2 x 30 x 8
- 30 x 7

[CharlesSwann]

10/18/12

Steel Bending
- (5", 3/16, cold rolled) x 1
- (6", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (7", 1/4, cold rolled) x 1 -- braced -- Felt good to finally bend this sucker.
- (6", 1/4, hot-galv nail) x 1 -- braced
- (6", 1/4, hot-galv nail) x 2 -- Awesome! Finally closed this unbraced, too.
- (6", 1/4, hot-galv nail) x 0 -- Failed twice. I guess I got too fatigued to do any more.
- (6", 1/4, hot-galv nail) x 1 -- braced

Steel Breaking
- (6", 1/4, grade 2 bolt) x 1

[COC]
- (Tr) x 3
- (#1) x 8
- (#1) x 10
- (#1) x 9
- (Tr) x 15
All COC #1 reps were cheated with thumb support from the other hand.

Finger Extensions
- 3 x IronMind Red Band x 15

Wrist Curls
- 2 x 80 x 15
- 80 x 12

Reverse Wrist Curls
- 3 x 50 x 15

[CharlesSwann]

10/19/12 — Workout #1

Front Squats
- 5 x 25 x 5
- 125 x 3
- 205 x 1
- 250 x 0 -- Bad form on the eccentric portion on this one.
- 235 x 1 [8]
- 175 x 3
- 185 x 3
- 195 x 3
These are still a mess but I'm slowly getting used to doing them.

Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands
- 25 x 5
- 125 x 3
- 225 x 2
[added belt]
- 275 x 1
[added bands]
- 10 x 305 x 2

10/19/12 — Workout #2

Seated Press (Unsupported)
- 25 x 8
- 25 x 5
- 75 x 3
- 3 x 125 x 8
Big improvement over last week.

Going to do a light deload next week; I need to squat pain-free again, and it's about that time.

[CharlesSwann]

10/21/12 — Workout #1

Pin-Suspended Good-Mornings
- 3 x 25 x 5
- 125 x 3
- 225 x 1
[added belt]
- 285 x 1
- 335 x 1 [9]
[removed belt]
- 255 x 2
- 2 x 265 x 2

10/21/12 — Workout #2

Bench [w/ Eccentric Hooks]
- 2 x 25 x 10
- 125 x 3
- 185 x 2
[added hooks]
- 230[+20] x 1
- 260[+20] x 0 -- lol, the hooks broke at the bottom and destroyed this attempt
[removed hooks]
- 250 x 1 [8]
- 3 x 215 x 3
Okie dokie, so no more Eccentric Hooks, heh.

Rows
- 3 x 180 x 12

[CharlesSwann]

10/22/12 — Workout #1

Steel Bending
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (6", 1/4, hot-galv nail) x 1
- (7", 1/4, cold rolled) x 1 -- braced -- Took three attempts to fully bend it.
- (6", 1/4, hot-galv nail) x 4

Steel Breaking
- (6", 1/4, grade 2 bolt) x 1

Pic of the steel/nails (can't embed yet):
imgur.c om/voMxu.jpg

10/22/12 — Workout #2

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

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

Front Lever w/ 10lb Sledgehammer
- 3 x 12 -- at head

Forward Lever w/ 10lb Sledgehammer
- 3 x 12 -- at head

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

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

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

Fingerwalks (one hand) on a Plate
- 3 x (10lb plate) x 2
These are new and I love them.

Pinch-Grip Deadlift
- 3 x 75 x 15

[CharlesSwann]

Starting my light week today.

10/24/12

Dips
- 3 x Body Weight x 5
- 3 x 50 x 15

JM Press
- 125 x 8
- 2 x 125 x 12

[CharlesSwann]

10/25/12

Chin Ups
- 2 x Body Weight x 15
- Body Weight x 13
Almost got 3x15. I have god awful endurance (unsurprisingly).

Curls
- 3 x 80 x 15
- 80 x

[CharlesSwann]

10/27/12

Sumo Deadlift
- 3 x 20 x 5
- 130 x 3
- 230 x 3
- 330 x 2 -- Bought a new bar. It's much harder to keep a grip on, so I'm a bit nervous.
[added belt]
- 420 x 1
- 475 x 1
- 495 x 0

Rear Delt Raise
- 3 x 90 x 12
Super-set with:
Upright Row
- 3 x 90 x 12

Hip Thrusts
- Body Weight x 12
- 25 x 12
- 3 x 125 x 15

[CharlesSwann]

Extending the deload because of my hip injury. It still bothers me a bit, but I think if I start again next Monday instead of today I'll be able to squat from the get-go instead of doing just upper body or something like that for a week.

10/30/12

Dips
- 3 x Body Weight x 5
- 55 x 15
- 85 x 8
- 3 x 95 x 8

Wide-Grip Incline Bench
- 25 x 8
- 125 x 5
- 2 x 145 x 8
- 145 x 7
I'm terrible at these—I shake a bit even with light weights. I don't really plan on getting used to these though.

[CharlesSwann]

10/31/12

Chin Ups
- 3 x Body Weight x 15

Curls
- 3 x 75 x 12
Lowered the weight/reps and did these slower.

Static hold
- 4 x 325 to failure -- About 11 seconds per.
- 4 x 275 to failure -- About 20 seconds per.

[CharlesSwann]

11/03/12

Hip Thrust
- 2 x Body Weight x 5
- 75 x 5
- 125 x 5
- 175 x 5
- 225 x 5
- 2 x 225 x 8
- 245 x 8
- 255 x 8
Better technique today. I'll have to find some way to apologize to my hip bones for this exercise.

Pistol Squat
- 3 x Body Weight x 8

Rear Delt Raise
- 3 x 90 x 12
Super-set with:
Upright Row
- 3 x 90 x 12



If everything seems OK I'll start the next cycle on Monday with pause squats/bench and pull ups. Hip is feeling fine when I squat body weight, and I'll be conservative with stance.

[CharlesSwann]

11/05/12 — Workout #1

Squat w/ 5-Count Pause
[no pause]
- 3 x 25 x 5
- 125 x 3
[paused]
- 225 x 1
[added belt]
- 275 x 1
- 305 x 1 [7]
- 325 x 1 [9]
- 335 x 1 [9]
[no pause]
- 3 x 275 x 2

Hip Thrust
- Body Weight x 5
- 135 x 3
- 255 x 5
- 2 x 245 x 5

11/05/12 — Workout #2

Hurt my wrist a bit moving a piano the other day, but it's not too bad.

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 8
- 125 x 5
- 175 x 3
- 215 x 1
[paused]
- 235 x 1 [8]
- 240 x 1 [9]
- 3 x 205 x 2

Pull Ups
- 35 x 8
- 2 x 35 x 6

[CharlesSwann]

11/06/12

Steel Bending
- (5", 3/16, cold rolled) x 1
- (6", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (6", 1/4, hot-galv nail) x 5 -- One of them broke.
- (7", 1/4, cold rolled) x 0 -- braced -- No luck today. I feel like it was a technique problem.

Steel Breaking
- (6", 1/4, grade 2 bolt) x 1

[COC]
- (Tr) x 3
- (#1) x 10
- (#1) x 10
- (#1) x 9
- (Tr) x 15 -- Held it closed for 15 counts on the last rep.
COC #1 reps were cheated with thumb support from the other hand.

Finger Extensions
- 3 x IronMind Red Band x 15

Wrist Curls
- 3 x 80 x 15

Reverse Wrist Curls
- 3 x 50 x 15

[CharlesSwann]

11/07/12 — Workout #1

Front Squat
- 2 x 25 x 5
- 125 x 3
- 205 x 1
- 245 x 1 [8]
- 2 x 195 x 2
- 205 x 2

Sumo Deadlift w/ 2" Deficit and Doubled Mini Bands
- 25 x 5
- 125 x 3
- 225 x 1
[added belt]
- 275 x 1
[added bands]
- 10 x 305 x 2
These are brutal but they feel great.

11/07/12 — Workout #2

Overhead Press
- 2 x 25 x 8
- 75 x 5
- 3 x 135 x 8

[CharlesSwann]

11/09/12 — Workout #1

Squat
- 3 x 25 x 5
- 125 x 3
- 225 x 1
[added belt]
- 285 x 1
- 335 x 1 [7]
- 345 x 1 [8]
- 355 x 1 [9]
- 275 x 2
- 2 x 285 x 2

Hip Thrust
- 25 x 5
- 135 x 3
- 3 x 245 x 5

11/09/12 — Workout #2

Bench
- 25 x 10
- 125 x 5
- 175 x 3
- 225 x 1
- 255 x 1 [8]
- 3 x 215 x 2

Rows
- 3 x 185 x 12

[CharlesSwann]

11/10/12

Steel Bending
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (7", 1/4, cold rolled) x 1 -- braced -- Did the kink braced, and the sweep and crush legitimately.
- (6", 1/4, hot-galv nail) x 5
- (7", 1/4, cold rolled) x 1 -- braced -- Legit sweep and crush again.

Steel Breaking
- (6", 1/4, grade 2 bolt) x 1

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

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

Front Lever w/ 10lb Sledgehammer
- 3 x 12 -- at head

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

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

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

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

Pinch-Grip Deadlift
- 3 x 80 x 12

Dead Hangs
- 3 x 105 to failure -- About 30 seconds per.

[CharlesSwann]

11/12/12 — Workout #1

Squat w/ 5-Count Pause
[no pause]
- 3 x 25 x 5
- 125 x 3
- 225 x 1
[paused]
- 275 x 1
[added belt]
- 325 x 1 [8]
- 345 x 1 [8]
- 350 x 1 [10]
- 3 x 275 x 2

Hip Thrust
- 25 x 5
- 135 x 3
- 3 x 255 x 5

11/12/12 — Workout #2

Illegally-Wide Bench w/ 5-Count Pause
[no pause]
- 25 x 10
- 125 x 5
- 175 x 3
[paused]
- 225 x 1
- 245 x 1 [9]
- 3 x 205 x 2

Pull Ups
- 3 x 35 x 6
Wasn't feeling these today.

[CharlesSwann]

11/13/12

Steel Bending
- (6", 3/16, cold rolled) x 1
- (5", 3/16, cold rolled) x 1
- (6", 1/4, grade 2 bolt) x 1
- (7", 1/4, cold rolled) x 1 -- braced -- Did the last 142 degrees unbraced. Failed 150 degree attempt.
- (6", 1/4, hot-galv nail) x 5
- (7", 1/4, cold rolled) x 1 -- braced -- Did the last 138 degrees unbraced. (Accidentally overbent it while braced.)

Steel Breaking
- (6", 1/4, grade 2 bolt) x 1
I'm out of bolts now. Not buying more right away.

[COC]
- (Tr) x 5
- 2 x (#1) x 15 -- Cheated with thumb support.
- (#1.5) x 1 -- No set, full close.
- (#1.5) x 12 -- Cheated with thumb support.
- (Tr) x 15 -- Held it closed for 15 counts on the last rep.

Finger Extensions
- 3 x IronMind Red Band x 15

Behind-the-Back Wrist Curls
- 25 x 25
- 55 x 15
- 65 x 15
- 3 x 85 x 15
Had to feel out the weight a bit. I don't like these, though. Might go back to normal wrist curls next week.

Reverse Wrist Curls
- 3 x 50 x 15