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  1. #691
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    02/08

    Bench to 8th pin: 345x4
    CG w/ feet up: 260x4, 260x6, 260x7
    Pull ups: 2 x BWx10, BWx12
    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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  2. #692
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    02/11

    Low bar squat: 2 x 240x8, 240x15
    Single-Leg RDL: 4 x 155x8

    Trying to ease back into squatting yet again. Artificially dropping max to about 60% for my working set calculations. The work today felt 'healthy', so I hope that slooow and steady gets me back to normal... eventually.
    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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  3. #693
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    02/12

    Low bar squat: 2 x 250x8, 250x15
    Bench: 3 x 280x7
    Incline bench w/ 2-ct pause: 215x3, 225x3, 235x1
    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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  4. #694
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    02/15

    Low bar squat: 2 x 260x8, 260x15
    Bench to 9th pin: 345x3
    CG w/ feet up: 2 x 260x7, 260x6
    Cheat row: 3 x 325x8
    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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  5. #695
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    02/18

    Bench: 2 x 280x8, 280x7
    Low bar squat: 2 x 275x8, 275x15

    Double progression on bench has slowed on me. It's the third week trying for 3x8, so I'm going to mix it up, even though I'm getting closer each week (20 reps the first week, then 21, and now 23). I figured out a good weekly volume to aim for, so I rejigged everything to work around that point.

    I'm going from:
    D1: pin press ROM progression, 3x8 paused CG with feet up
    D2: 3x8 bench, 3x3 paused incline
    To:
    D1: pin press ROM progression, 5x5 incline
    D2: 4x4 bench, 3x5 CG Spoto press

    The volume will be similar. Slightly lower at first but with higher avg intensity. Keeping the same general variations but modifying them a bit and changing the order.
    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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  6. #696
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    Beltless RDL: 2 x 355x7, 355x10
    Pull ups: 3 x BWx12
    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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  7. #697
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    Bench to 10th pin: 345x3
    Incline bench: 5 x 195x5
    Plank: 45x(40 seconds)

    Next week is full ROM bench. This is about an inch high, so I might go for a double. Original goal is one rep, though, and I'd be happy enough with that.

    Started getting ab cramps (youch) so I didn't get all three sets of planks in.
    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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  8. #698
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    02/26

    Bench: 4 x 300x4
    CG Spoto press: 3 x 270x5
    Cheat row: 3 x 325x8
    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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  9. #699
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    03/01

    Bench: 345x1
    Incline bench: 5 x 200x5
    Beltless RDL: 2 x 415x5, 415x6

    Easy single. On to 355 ROM progression.
    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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  10. #700
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    03/05

    Bench: 4 x 305x4
    CG Spoto: 275x3
    Cheat row: 3 x 330x8

    Cut CG short, felt a bit much by then. Maybe I should swap it with the incline. Or just dip the weight since bench is tougher now. Actually, definitely that one for now. I'll figure out a drop that makes sense later.

    Anyway, pretty happy with the 4x4 today!
    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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  11. #701
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    03/08

    Bench to 7th pin: 355x6
    Beltless RDL: 455x3, 475x3

    Pecs still feeling really rough, so I cut the incline assistance work. Maybe it's just the transition to a new intensity range. My main focus is avoiding injury, so I'll take it easy and feel it out next sessions.
    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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  12. #702
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    03/12

    Bench: 225x3
    Push ups: 3 x BWx20
    Front squat: 4 x 175x5

    Plan for bench was 4x4 with 310, but my pecs are still killing me. I guess I need to back off a while? Swapped in some push ups work for blood flow and stuff.

    Also, trying to ease into squatting yet again. I'm starting light and adding 10lbs per session until around 70%, then 5lbs. I'll see how that goes.
    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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  13. #703
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    03/13

    Beltless highbar: 4 x 225x5
    Cheat row: 3 x 335x8

    As I get back into squats, I'm finding that I have to consciously cue using my hips and glutes. I guess while dealing with this injury I've developed a tendency to avoid aggravating the hip. Cueing seemed to fix it just fine for now, though, and the weight and pacing should be easy enough that I can get back in the groove.

    I'm starting 4x5 high bar and front squats at 225/175, and adding 20lbs each session until I hit 335/285, then adding 5lbs. My goal is to slowly build back up to normal working sets at a moderate intensity (70-75%) and high volume (mid-20,000lbs per week).
    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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  14. #704
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    03/14

    Front squat: 4 x 195x5
    Overhead press: 4 x155x8

    Squats starting to feel more natural already. Also, decided to appease my pecs and treat this week as a chest deload and swap all press work for OHP. I'll see on Sunday if I can handle regular benching again or if there's still too much tenderness.
    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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  15. #705
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    03/15

    Beltless highbar: 4 x 245x5
    Beltess RDL: 2 x 375x8, 375x10

    Pretty similar issue to last time, and it seems worse with highbar than front squats. I still shy away from loading the hips, and I have to consciously cue that away. This time instead of just focusing on using the posterior chain, I noticed that I was shying away, forwards, instead of sitting into my hips. Like before, went just fine when I focused on cueing it correctly.

    Next week has front squats at 215 and 235, and high bar at 265 and 285. Hopefully the pace is slow enough to acclimate and avoid reinjury!

    I really miss squatting heavy.
    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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  16. #706
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    03/19

    Front squat: 3 x 215x5, 215x10
    Overhead press: 3 x 160x8
    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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    03/20

    Beltless highbar: 3 x 265x5, 265x10
    Cheat row: 3 x 335x8
    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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    03/21

    Front squat: 3 x 235x5, 235x10
    Illegal-wide bench: 45x30, 95x20, 115x20, 135x20, 155x20, 175x20, 195x16, 215x6
    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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    03/22

    Beltess highbar: 3 x 285x5, 285x12
    Overhead press: 3 x 145x8
    Beltless RDL: 3 x 315x12
    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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    03/26

    Bench: 310x4, 2 x 310x3
    Front squat: 4 x 255x5

    Easing back into benching, not doing full volume and variations yet. I might swap one of the variations for OHP too.
    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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    03/27

    Physio had me doing some squats during the session. Something like:

    Beltless highbar: 315x5, 335x6, 335x4, 335x5

    03/29

    Front squats: 275x5
    Bench: 2 x 235x8, 235x14
    Good mornings: 3 x 45x20

    Some token squats and bench today, to keep the groove going. I've been doing a lot of lower back stretching and rolling and I feel really sore and tired there. Hip feels better though. Going to start a 'real program' soon if everything turns out okay. I seem to be able to tolerate loads around 70% without pain.
    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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  22. #712
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    Pushing training out a bit, and adding more rehab. I'd rather lose training time than make this worse.

    04/01

    Split squat: 135x5, 135x8, 145x8, 155x8, 165x8, 3 x 175x8
    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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  23. #713
    Registered User CharlesSwann's Avatar
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    04/02

    Bench: 2 x 225x12, 225x16
    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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  24. #714
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500)
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    04/09

    Bench to 8th pin: 355x3
    Front squat w/ 3-ct pause: 4 x 315x3
    DB row: 3 x 130x8
    One arm DB OHP: 3 x 60x8

    First semi-real squat session since December. RPE was still low, maybe @7, but it was some decent weight for once. Playing around with 420 as my estimated max, and hoping to push for 455 in the near future, and 475 by end of year. (The most I've actually hit is 440 a while back.)
    ... All this pending health, of course... I'm really trying to be careful, thorough, and safe. But you never know. And I'm falling apart pretty bad lately, overall.
    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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  25. #715
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    04/10

    Hypers: 25x15, 5 x 65x12
    One-hand farmer's walk: 100x1, 120x1, 170x1, 2 x 140x1
    Plank: 25x(45 seconds), 2 x 25x(60 seconds)
    Super set with:
    Palloff press and raise: 3 x (black band)x5
    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
    Reply With Quote

  26. #716
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    04/12

    Bench: 310x4, 310x3, 310x2, 310x3
    Pull ups: 3 x BWx10
    Incline: 5 x 195x5
    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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  27. #717
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    CharlesSwann is offline
    04/13

    Waiter carries: 3 x 60x1
    Super set with:
    Plank: 3 x 45x(45 seconds)
    Super set with:
    Palloff press and raise: 3 x (black band)x5

    I was supposed to do three sets of 405x6 on beltless RDLs but they were hurting my hip on warm ups. This makes me very sad.

    I miss lower body lifts. I just want to squat and deadlift. It's been months.
    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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  28. #718
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    04/15

    Bench to 9th pin: 355x2
    DB row: 3 x 140x8
    One arm DB OHP: 3 x 65x8
    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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  29. #719
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    CharlesSwann is offline
    04/17

    Front squat unrack: 4 x 405x(30 seconds)
    One-hand farmers' walk: 3 x 150x1
    Super set with:
    Plank: 3 x 70x(45 seconds)
    Super set with:
    Palloff press and raise: 3 x (black band)x5

    These core days feel amazing. I feel better the next day too.
    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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  30. #720
    Registered User CharlesSwann's Avatar
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    Posts: 1,600
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    CharlesSwann is offline
    04/19

    Bench: 3 x 310x4, 310x3
    Incline bench: 3 x 135x15
    Pull ups: 3 x BWx10
    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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