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  1. #1501
    Registered User CharlesSwann's Avatar
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    07/11 - Russian Squat Routine Day 6/18
    Beltless ATG highbar: 405 for 6x5
    EZ-bar curls: 115 for 3x5

    Started harder and ended easier than I expected! I'm definitely squeezing up closer to my limit here but I've hopefully got some runway left. I can't believe I did this same cycle with 435 back in December! I was 10lbs heavier and I burned out halfway through though. Hopefully I can make it up by seeing this one out. 6x6 in a few days will be fine as long as I'm recovered. I'm sure I would've made it today if I tried.
    Last edited by CharlesSwann; 07-13-2022 at 01:32 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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  2. #1502
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    07/13 - Russian Squat Routine Day 7/18
    Beltless ATG highbar: 405 for 6x2
    Grippers: #2.5x5,1,1 -- no idea what happened the other two sets, probably still setting badly


    Wow, squats felt good today! Still sore and heavy, but the actual reps were very solid and fast. Feeling good for the upcoming 6x6 as long as nothing goes terribly wrong.

    Tomorrow will be rows/pronation, day after is rest. Then 405 for 6x6.
    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. #1503
    Registered User CharlesSwann's Avatar
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    07/14
    Seal row: 245 for 3x5
    Sledgehammer pronation: 7.5 for 5x10 -- 5, 2.5, clip
    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. #1504
    Registered User CharlesSwann's Avatar
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    07/16 - Russian Squat Routine Day 8/18
    Beltless ATG highbar: 405 for 6x6

    Awesome! Whenever I run RSR this is my first major checkpoint. If I made it at least here I feel I've done some good work. Of course, I did the same with 435 last December (but failed the next hard session), so hopefully this time I can take it a bit further to feel like I'm back in peak form. Day 10 will be 430 for 5x5 which is some pretty good work I'm hoping to survive.

    Wrote all this the day after, by the way, and to be honest I'm way more sore and beat up than I expected. I think I do have the strength for the 430 day but it'll hinge more on my recovery.
    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. #1505
    Registered User EliKoehn's Avatar
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    That is so impressive. ATG highbar 405 for reps is very high-tier. I barely managed it for a proper single and I weigh more and only got it to parallel. Keep up the great work.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  6. #1506
    Registered User CharlesSwann's Avatar
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    07/19 - Russian Squat Routine Day 9/18
    Beltless ATG highbar: 405 for 6x2
    Wrist roller hold: 70 for 3x15s

    Today was tough! Probably the most beat up 6x2 day yet, and this time my left knee ached (first pain of this round).

    Still, definitely way better than Day 9 back in December, so hopefully it's a good sign for surviving Day 10 and on.

    Originally Posted by EliKoehn View Post
    That is so impressive. ATG highbar 405 for reps is very high-tier. I barely managed it for a proper single and I weigh more and only got it to parallel. Keep up the great work.
    Thank you! I totally fell in love with the deep weightlifting style high bar and mostly switched over even though low bar was my main squat, there's just something about it that feels so right, haha.

    Current routine is gearing up for a 535 single in about three weeks, I'll be thrilled if I get there.
    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. #1507
    Registered User CharlesSwann's Avatar
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    07/20
    Bench: 300 for 3x5
    Sledgehammer DL: (9cm) for 3x30s

    Tomorrow squat + pinch, next day pull ups + curls.
    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. #1508
    Registered User CharlesSwann's Avatar
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    07/21 - Russian Squat Routine Day 10/18
    Beltless ATG highbar: 430 for 5x5
    Pinch DL & hold: 47.5x12s,12s,10s

    Alright! Happy to hit this session. Think this puts me close to my December level.

    I was fatigued today as I expected: low back ached a bit on warm ups and things felt decently heavy warming up. First set was very solid and I could've squeezed a bunch of extra reps out, but I drained pretty fast. Last set something in my groin started to think about threatening to talk about a pull and I misgrooved my last rep. Still hit all sets fairly solidly with maybe a bit of ugly room to spare.

    Still a recovery race when it'll come to day 12, which is 4x4 with 455. If I hit that, I might start putting myself above my December level to new highs. Fingers crossed!
    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. #1509
    Registered User CharlesSwann's Avatar
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    07/24 - Russian Squat Routine Day 11/18
    Beltless ATG highbar: 405 for 6x2

    This one was brutal. Harder than day 10, haha. I was still very much beat up from last session. Kind of nervous for day 12 now (which is 4x4 with 455).

    Admittedly getting kinda lazy with the non-squat work, will try to be a bit better. I'm kinda dying here though, haha.
    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. #1510
    Registered User CharlesSwann's Avatar
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    07/27 - Russian Squat Routine Day 12/18
    Beltless ATG highbar: 455 for 4x4

    Absolutely brutal. Coming in tired and (lightly) grinding most of the reps. Last rep was decent speed overall but this felt tough.

    07/30 - Russian Squat Routine Day 13/18
    Beltless ATG highbar: 405 for 6x2

    I can't even tell if the 6x2 days are getting harder anymore. The only thing that is certain is suffering. Still knee pain, still hip pain, still heavy and slow.

    08/02 - Russian Squat Routine Day 14/18
    Beltless ATG highbar: 475 for 3x3
    Bench: 305 for 3x5
    Pull ups: 95 for 3x6 -- low quality reps
    Sledgehammer DL: (10cm)x30s, 27s, 24s
    EZ-bar curls: 120 for 3x5 -- mid-low quality reps
    Assisted gripper close from parallel clamp: (#3) for 5x1 -- weak today, not close to closing #3 lately

    Let's gooo!!! Miraculously, compared to the last few days, this session felt super easy and strong. Even if I stopped here this has been a great run of RSR, feeling great now. I felt like I could've hit a couple extra reps on my last set.
    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. #1511
    Registered User CharlesSwann's Avatar
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    So, day after my triumphant RSR turnaround on the 2nd, I got super sick. Like fever nightmare exorcist vomitting 'am I going to die like this' sick.

    I am still sick almost two weeks later. I was sick so long that I tried to squat a few times anyway (???). Just sick of being sick and lifting is one of the things that keeps me going I guess. I didn't do any other workouts though.

    08/09
    Beltless ATG highbar: 455x1, 505x0

    08/11
    Beltless ATG highbar: 405x1

    08/14
    Beltless ATG highbar: 505x2
    Bench: 315 for 3x3
    Seal row: 255 for 3x5
    Pinch DL & hold: 47.5x11s,13s,9s
    Wrist roller hold: 75x15s,13s,10s
    Sledgehammer pronation: 7.5 for 5x10

    Funny. Still fever. Still headache. Lost a bunch of weight. This is still a pretty big PR though. Wonder what I'd be capable of 100% healthy. Onwards and upwards, anyway, I guess.
    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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