In Search of Strength

[CharlesSwann]

10/21
Overhead press: 185x3, 205x3, 220x1,1
- p1RM/e1RM: 248.35/225.50
Some IR work
Paused front squat to box: 405x1, 435x3
- p1RM/e1RM: 497.58/478.50
Some shoulder work

Felt weak today, didn't push anything too far.

I'll do the biceps work tomorrow.





Days since:
///
- IR/shoulders: 0/0
///
- FS/HB: 0/3
- bench/flyes: 3/2
- OHP: 0
///
- rows: 6
- pinch/pronation: x/x
- pull ups/sledge DL: 2/x
- wrist wrench: x
- biceps/grippers: 7/x
///

[CharlesSwann]

10/22
90deg biceps isometric hold: 57.5x10s,9s,8s (peak time: 36s, this time: 37s)
1-arm cable flyes: 55x10, 65x10,10
Some hip work, mostly tempo goblet squats with 45lbs

I'll do seal rows tomorrow, maybe some other stuff. I'm not feeling very motivated lately, frustrating training.





Days since:
///
- IR/shoulders: 1/1
///
- FS/HB: 1/4
- bench/flyes: 4/0
- OHP: 1
///
- rows: 7
- pinch/pronation: x/x
- pull ups/sledge DL: 3/x
- wrist wrench: x
- biceps/grippers: 0/x
///

[CharlesSwann]

Took a quick break because all my aches and pains were ramping up and I started feeling pretty discouraged. Couple days is about as long as I can stand before hitting the barbell again though.

10/25
Slingshot bench: 405x1,1
Paused front squat to box: 500x2 (tried the triple and failed)
- p1RM/e1RM: 543.18/533.33
Narrow grip bent over row: 275x6,6,8 -- didn't feel like setting up seal rows today, and figured a bit of low back fatigue is due

This is my first time moving 405 on a bench variation I think. First single was @9.5, second @10. Now I just gotta get here without the slingshot.

Front squat to box feeling strong as hell, I want the triple but I think I need a bit more strength, today felt good but I barely got off the box on the third. Maybe I'll start with 485x3 and climb it.






Days since:
///
- IR/shoulders: 0/4
///
- FS/HB: 0/x
- bench/flyes: 0/3
- OHP: 4
///
- rows: 0
- pinch/pronation: x/x
- pull ups/sledge DL: 6/x
- wrist wrench: x
- biceps/grippers: 3/x
///

[CharlesSwann]

10/28
OHP: 185x4, 200x4, 200x3
- p1RM/e1RM: 238.40/226.67
Shoulder stuff (pull down and aparts, overhead raise, Lu raises, sleeper stretch)
Beltless highbar: 45x5, 135x5, 185x5, 225x5,5, 275x5,5,5
1-arm cable flyes: 65x10, 70x10,10
Pull ups w/ globes on ropes: 45x8,8,8

That's the heaviest full depth back squatting (275) I've done with so little pain or discomfort since my last hip flare up. I didn't push heavier because I was happy just to get here... hopefully I feel good tomorrow and I can do more in a few days. It feels sooo good to do some real full squats, even if I have to keep it light for now.

Tomorrow should be biceps, though I might be a bit tired from this pull up variation. We'll see, maybe bump it back a day. I'll probably start up my grip stuff again soon, probably on the weekend/next week. It was a nice break.





Days since:
///
- IR/shoulders: 0/0
///
- FS/HB: 3/x
- bench/flyes: 3/0
- OHP: 0
///
- rows: 3
- pinch/pronation: x/x
- pull ups/sledge DL: 0/x
- wrist wrench: x
- biceps/grippers: 6/x
///

[CharlesSwann]

10/30
90deg biceps isometric hold: (80x5s RH/80x1s LH), 55x10s,10s,9s
Cable rows, bench angle: 45x10, 90x10,10,10,10,10

Tomorrow I'll do bench/box FS and maybe some assistance.





Days since:
///
- IR/shoulders: 2/2
///
- FS/HB: 5/x
- bench/flyes: 5/2
- OHP: 2
///
- rows: 5
- pinch/pronation: x/x
- pull ups/sledge DL: 2/x
- wrist wrench: x
- biceps/grippers: 0/x
///

[CharlesSwann]

10/31
Slingshot bench: 385x2
Bench: 275x10
Paused front squat to box: 485x3 -- repeat with cleaner form
- p1RM/e1RM: 528.178/533.500
Narrow grip bent over row: 315x5,5,12





Days since:
///
- IR/shoulders: 3/3
///
- FS/HB: 0/3
- bench/flyes: 0/3
- OHP: 3
///
- rows: 0
- pinch/pronation: x/x
- pull ups/sledge DL: 3/x
- wrist wrench: x
- biceps/grippers: 1/x
///

[CharlesSwann]

11/01
Pinch block DL and hold: 50.5x14s,11s,11s (peak: 27s, this time: 36s)
End range forearm supported pronation: 10x20,20, 15x20

I must've needed a break, big time PR first day back on the pinch block. I still need to find a way to train pronation that I like.

Tomorrow I'll do OHP and high bar.





Days since:
///
- IR/shoulders: 4/4
///
- FS/HB: 1/4
- bench/flyes: 1/4
- OHP: 4
///
- rows: 1
- pinch/pronation: 0/0
- pull ups/sledge DL: 4/x
- wrist wrench: x
- biceps/grippers: 2/x
///

[CharlesSwann]

A little bit under the weather.

Going to see if I can "PR" my pain free full squat by a little bit anyway. Last time I did 275 for sets of 5ish without any pain.

11/02
OHP: 185x4, 200x4, 195x6
- p1RM/e1RM: 237.667/234.000
Beltless highbar: 275x5, 295x5, 315x10

Tomorrow I'll do pull ups, sledge DL, and flyes.





Days since:
///
- shoulders: 5
///
- FS/HB: 2/0
- bench/flyes: 2/5
- OHP: 0
///
- rows: 2
- pinch/pronation: 1/1
- pull ups/sledge DL: 5/x
- wrist wrench: x
- biceps/grippers: 3/x
///

[CharlesSwann]

11/03
Pull ups w/ globes on ropes: 45x8,8,8
Sledgehammer deadlift: (2H+1F)x3,2,2
1-arm cable flyes: 70x8,8,10

Tomorrow: wrist wrench + shoulder health stuff
Day after: bench + FS to box





Days since:
///
- shoulders: 6
///
- FS/HB: 3/1
- bench/flyes: 3/0
- OHP: 1
///
- rows: 3
- pinch/pronation: 2/2
- pull ups/sledge DL: 0/0
- wrist wrench: x
- biceps/grippers: 4/x
///

[CharlesSwann]

11/05
Strict EZ bar curl: 35x5, 85x1, 105x1, 125x1, 135x1, 145x1, 150x0
Wrist wrench deadlift: 90x1, 100x1
Shoulder circuit

Nice! Strict curling 135 was one of my goals for the year, and the 145 wasn't too bad. I think 150 is a good end of year goal.

Tomorrow should be bench and front squat to box. Might skip the slingshot and try normal bench. My shoulder felt okay doing 275x10 last time and I want to focus on cueing lats.





Days since:
///
- shoulders: 0
///
- FS/HB: 5/3
- bench/flyes: 5/2
- OHP: 3
///
- rows: 5
- pinch/pronation: 4/4
- pull ups/sledge DL: 2/2
- wrist wrench: 0
- biceps/grippers: 0/x
///

[CharlesSwann]

11/06
Bench: 275x3, 295x3, 315x5
- p1RM/e1RM: 363.57/367.50
Paused front squat to box: 405x1, 425x3
- p1RM/e1RM: 491.840/467.500

Core was super fatigued for front squats today, I wonder why. Maybe related to being a bit sick this last week. Tough sets though, even the warm ups.

I'll do rows tomorrow.





Days since:
///
- shoulders: 1
///
- FS/HB: 0/4
- bench/flyes: 0/3
- OHP: 4
///
- rows: 6
- pinch/pronation: 5/5
- pull ups/sledge DL: 3/3
- wrist wrench: 1
- biceps/grippers: 1/x
///

[CharlesSwann]

11/08
Beltless highbar: 275x3, 315x3, 335x3, 355x10
OHP: 185x4, 205x4, 190x6
- p1RM/e1RM: 244.467/232.333
Narrow grip bent over row: 315x6,6,12

Squat rehab seems to continue going well. I'm tempted to drop front squat to box and just do all my front squatting normal ROM. 355 isn't a bad weight. I'm not sure if front squat will be easier or harder on my hip, but I doubt it'll be the same. I'd like to hit at least 365 for "normal" working sets for both HB and FS and I'm pretty damn close. But I don't want to rush either. Maybe I can schedule a conservative FS trial soon and just feel it out instead of guessing. Kind of tired of the super heavy boxed front squat work though.

I'll skip the 9th, next workout on 10th. Not 100% sure what I'll do yet, if I start bringing bench frequency back up, I'm not sure how I want to fit in flyes/OHP and maybe even dips and triceps extensions. I might need to rework my press approach.

Definitely pinch/pronation though. I also need to figure out how I want to train pronation. Lots of programming questions up in the air lately. Might need to take a day to plan.





Days since:
///
- shoulders: 3
///
- FS/HB: 2/0
- bench/flyes: 2/5
- OHP: 0
///
- rows: 0
- pinch/pronation: 7/7
- pull ups/sledge DL: 5/5
- wrist wrench: 3
- biceps/grippers: 3/x
///

[CharlesSwann]

I had time to fit in grip work, but I'll be a bit weak from exhaustion.

11/09
Pinch block DL and hold: 50.5x8s,8s,9s (peak: 36s, this time: 25s)
Pronation: 10x20,20, 15x20,30

I had a pronation technique epiphany, still have to think about how I want to train it though.





Days since:
///
- shoulders: 4
///
- FS/HB: 3/1
- bench/flyes: 3/6
- OHP: 1
///
- rows: 1
- pinch/pronation: 0/0
- pull ups/sledge DL: 6/6
- wrist wrench: 4
- biceps/grippers: 4/x
///

[CharlesSwann]

11/11
Bench: 275x3, 295x3, 315x4
- p1RM/e1RM: 352.530/357.000
Front squat: 315x3, 365x3, 385x2, 405x3
- p1RM/e1RM: 484.167/445.500
Pull ups w/ globes on ropes: 45x9,9,9
Sledgehammer deadlift: (2H+1F)x3,2,2,1,1
1-arm cable flyes: 75x5,8,10





Days since:
///
- FS/HB: 0/3
- BN/OHP 0/3
///
- rows: 3
- pinch/pronation: 2/2
- pull ups/sledge DL: 0/0
- wrist wrench: 6
- biceps/grippers: 6/x
///

[CharlesSwann]

11/12
Wrist wrench DL and hold: 85x7s,7s,6s,6s,4s (peak time: 36s, this time: 20s)
90deg biceps isometric hold: 57.5x15s,15s,7s (peak time: 38s, this time: 37s)
Grippers: #2.5x4,1,6

For some reason my wrist wrench strength took a dive and never quite came back. Still in a decent spot though, so onwards we go.





Days since:
///
- FS/HB: 1
- BN/OHP: 1
///
- rows: 4
- pinch/sledge/pronation: 3/1/3
- pull ups: 1/1
- wrist wrench/bis/grippers: 0/0/0
///

[CharlesSwann]

11/14
Bench: 275x3, 295x3, 315x5
- p1RM/e1RM: 361.965/367.500
Beltless highbar: 315x5, 365x3, 385x3, 405x3
- p1RM/e1RM: 497.000/445.500
Standing ez bar tris extensions: 105x5,8,10

Interesting, the ez bar extensions are much harder than straight bar, and feel like way more of a triceps stretch.

I'll probably just do seal rows tomorrow.





Days since:
///
- FS/HB: 0
- BN/OHP: 0
///
- rows: 6
- pinch/sledge/pronation: 5/3/5
- pull ups: 3/3
- wrist wrench/bis/grippers: 2/2/2
///

[CharlesSwann]

11/15
EZ bar seal row: 235x4,4,5
Pinch block DL and hold: 50.5x11s,15s,14s (peak: 36s, this time: 40s)
Sledgehammer deadlift: (2H+1F)x3,2,2
Wrist supported pronation: 25x3, 35x2,5,5,5

Tomorrow will be rough. I'd like to do OHP and dips but we'll see if I'm even alive after work.





Days since:
///
- FS/HB: 1
- BN/OHP: 1
///
- rows: 0
- pinch/sledge/pronation: 0/0/0
- pull ups: 4/4
- wrist wrench/bis/grippers: 3/3/3
///

[CharlesSwann]

11/17
OHP: 185x4, 200x4, 205x5
- p1RM/e1RM: 249.800/239.167
Dips: BWx12, 45x12,12,12

Tomorrow I should do front squats and pull ups.





Days since:
///
- FS/HB: 3
- BN/OHP: 0
///
- rows: 2
- pinch/sledge/pronation: 2/2/2
- pull ups: 6
- wrist wrench/bis/grippers: 5/5/5
///

[CharlesSwann]

11/18
Front squat: 365x3, 385x3, 405x3
- p1RM/e1RM: 479.167/445.500
Pull ups w/ globes on ropes: 45x9,9,9





Days since:
///
- FS/HB: 0
- BN/OHP: 1
///
- rows: 3
- pinch/sledge/pronation: 3/3/3
- pull ups: 0
- wrist wrench/bis/grippers: 6/6/6
///

[CharlesSwann]

11/19
Wrist wrench DL and hold: 85x8s,9s,7s (peak time: 20s, this time: 24s)
90deg biceps isometric hold: 57.5x15s,14s,12s (peak time: 38s, this time: 41s)
Grippers: not really happening today, just did some singles at #2.5

I reset the peak time on the wrist wrench since things took a big step down a bit ago.





Days since:
///
- FS/HB: 1
- BN/OHP: 2
///
- rows: 4
- pinch/sledge/pronation: 4/4/4
- pull ups: 1
- wrist wrench/bis/grippers: 0/0/0
///

[CharlesSwann]

11/20
Bench: 275x3, 295x3, 315x5
- p1RM/e1RM: 363.568/367.500
Beltless ATG highbar: 365x3, 385x3, 390x5
- p1RM/e1RM: 494.400/455.000
1-arm cable flyes: 75x10,10,10

Hip is feeling good lately! This workout felt good overall.





Days since:
///
- FS/HB: 0
- BN/OHP: 0
///
- rows: 5
- pinch/sledge/pronation: 5/5/5
- pull ups: 2
- wrist wrench/bis/grippers: 1/1/1
///

[CharlesSwann]

11/22
Paused bench: 275x3, 295x3, 305x6
- p1RM/e1RM: 371.667/366.000
Pinch block DL and hold: 50.5x14s,15s,14s (peak: 40s, this time: 43s)
Sledgehammer deadlift: (2H+1F)x2,2,2
Dumbbell pronation: DBx5, 2.5x3, DBx3,5,6

Rows and hopefully front squats tomorrow (I bothered my knee outside my workouts so I want to play it safe)...





Days since:
///
- FS/HB: 2
- BN/OHP: 0
///
- rows: 7
- pinch/sledge/pronation: 0/0/0
- pull ups: 4
- wrist wrench/bis/grippers: 3/3/3
///

[CharlesSwann]

11/23
Front squat: 365x3, 375x3, 375x3
- p1RM/e1RM: 495.833/412.500
EZ bar seal row: 235x4,4,4





Days since:
///
- FS/HB: 0
- BN/OHP: 1
///
- rows: 0
- pinch/sledge/pronation: 1/1/1
- pull ups: 5
- wrist wrench/bis/grippers: 4/4/4
///

[CharlesSwann]

11/24
OHP: 185x4, 195x4, 205x4
- p1RM/e1RM: 241.267/232.333
Standing ez bar tris extensions: 105x10,10,10
1-arm cable flyes: 80x5,8,8

I'll probably switch around and do my grip stuff tomorrow, and pull ups (+ squats?) the day after.





Days since:
///
- FS/HB: 1
- BN/OHP: 0
///
- rows: 1
- pinch/sledge/pronation: 2/2/2
- pull ups: 6
- wrist wrench/bis/grippers: 5/5/5
///

[CharlesSwann]

11/25
Wrist wrench DL and hold: 85x12s,11s,9s (peak time: 24s, this time: 32s)
90deg biceps isometric hold: 57.5x15s,10s,5s (peak time: 41s, this time: 30s)
Grippers: #2.5x6,6,6

Tomorrow HB (if my knee seems OK) and pull ups.





Days since:
///
- FS/HB: 2
- BN/OHP: 1
///
- rows: 2
- pinch/sledge/pronation: 3/3/3
- wrist wrench/bis/grippers: 0/0/0
- pull ups: 7
///

[CharlesSwann]

I'll bump squats another day. It's weird, I bothered my knee outside of lifting but I think heavy squats make it worse. Kind of annoying, but I don't want to make it worse.

11/26
Pull ups w/ globes on ropes: 45x10,10,9

I'll hopefully do bench and squats tomorrow.





Days since:
///
- FS/HB: 3
- BN/OHP: 2
///
- rows: 3
- pinch/sledge/pronation: 4/4/4
- wrist wrench/bis/grippers: 1/1/1
- pull ups: 0
///

[CharlesSwann]

11/27
Bench: 275x4, 295x3, 315x4
- p1RM/e1RM: 370.927/357.000
Beltless ATG highbar: 365x3, 385x3, 405x5
- p1RM/e1RM: 529.000/472.500

Bench felt good but the top set disappointed me. Decent predicted max but I got tired fast during the set and didn't hit a great e1RM. I want to start hitting sets of 315x5-6 regularly to feel like I'm really gaining ground. Then again, my frequency and workload has been up lately so I can try to blame being tired. Doesn't feel great though.

Squats were excellent though. I think my hip is good now, but I'll keep a lower frequency for a little while.





Days since:
///
- FS/HB: 0
- BN/OHP: 0
///
- rows: 4
- pinch/sledge/pronation: 5/5/5
- wrist wrench/bis/grippers: 2/2/2
- pull ups: 1
///

[CharlesSwann]

11/29
Paused bench: 275x3, 295x3, 315x5
- p1RM/e1RM: 370.833/367.500
Front squat: 365x3, 385x3,3
- p1RM/e1RM: 507.917/423.500

Tomorrow I'll probably do rows and the grip stuff.





Days since:
///
- FS/HB: 0
- BN/OHP: 0
///
- rows: 6
- pinch/sledge/pronation: 7/7/7
- wrist wrench/bis/grippers: 4/4/4
- pull ups: 3
///

[CharlesSwann]

11/30
Bent over row: 315x8,8,10
Sledgehammer deadlift: (2H+1F)x4,3,3
Pinch block DL and hold: 50.5x14s,13s,13s (peak: 43s, this time: 40s)
Dumbbell pronation: DBx3,3,5

Also did some Spanish squats and quad rolling for my knee.

Tomorrow just OHP.





Days since:
///
- FS/HB: 1
- BN/OHP: 1
///
- rows: 0
- pinch/sledge/pronation: 0/0/0
- wrist wrench/bis/grippers: 5/5/5
- pull ups: 4
///

[CharlesSwann]

12/01
OHP: 185x4, 205x4, 205x4
- p1RM/e1RM: 243.400/232.333
Standing ez bar tris extensions: 115x10,10,12
1-arm cable flyes: 80x8,8,8

At first I skipped the assistance, but I changed my mind and did it all. It's way, way too late and I won't sleep enough but oh well.

Tomorrow is more grip stuff.





Days since:
///
- FS/HB: 2
- BN/OHP: 0
///
- rows: 1
- pinch/sledge/pronation: 1/1/1
- wrist wrench/bis/grippers: 6/6/6
- pull ups: 5
///