Reply
Page 40 of 40 FirstFirst ... 30 38 39 40
Results 1,171 to 1,185 of 1185
  1. #1171
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    I'll do belt squats to let my upper back recover, pushing through isn't working like it does for tired legs. I'm doing them as upright as possible to reinforce good front squat positioning, biasing the quads/glutes.

    09/16
    Upright belt squat: 90x5,10, 135x10, 180x10, 225x10,10,10
    Pinch block DL and hold: 48x11s,14s,11s (peak time: 39s, this time: 36s)
    Elbow supported wrist pronation, strap below wrist: 10x15, 15x15, 20x15, 25x15, 30x15,15,15 -- forearm at parallel, upper arm stacked over forearm and then over a bit, back of strap around wrist, pause at end, neutral to pronated

    Damn, those belt squats feel great. They're surprisingly tough if I stay upright and I get an awesome glute/quad pump. They're a nightmare to set up and I'm bruised from the chain at my thighs but I can deal.

    Tomorrow: I'm trying 2x2 with 210 on the paused OHP, pull ups, and sledgehammer DL





    Days since:
    ///
    - high bar: x
    - bench: 1
    - OHP: 5
    ///
    - rows: 2
    - pinch block: 0
    - pronation: 0
    - pull ups: 6
    - sledgehammer deadlift: 6
    - wrist wrench: 5
    - biceps: 4
    - grippers: 4
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  2. #1172
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    Damn, I forgot to post my workout and lost the write up/thoughts. Here's what I remember:

    09/17
    Paused OHP: 210x2,1,2
    Pull ups: 75x7,7,7
    Sledgehammer deadlift: (2H+1F)x3,3,3





    Days since:
    ///
    - high bar: x
    - bench: 2
    - OHP: 0
    ///
    - rows: 3
    - pinch block: 1
    - pronation: 1
    - pull ups: 0
    - sledgehammer deadlift: 0
    - wrist wrench: 6
    - biceps: 5
    - grippers: 5
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  3. #1173
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    Going to try flat bench again, think the hip flexor will be fine. I can't use my bar speed plan because I need to establish speed at a few weights, so I'll do 275/295/305/315 today.

    Still giving my upper back a rest, still feels shot and tender. I like the idea of these belt squats though.

    09/18
    Bench: 275x3, 295x3, 305x2, 315x3,3
    - p1RM/e1RM: 379.92/346.50
    Upright belt squat: 225x10, 235x10, 245x10

    Planting my feet down feels fine, which is great news. Not surprisingly, feet down is noticeably stronger and faster than feet up, but in the same general ballpark. The estimate is up to 380 from feet up's 360ish, but I wouldn't put too much stock into the curve with just one session. Decent starting point though.

    Belt squats with my set up are extremely painful. The chain rubs into my thighs and bruises them up.





    Days since:
    ///
    - high bar: x
    - bench: 0
    - OHP: 1
    ///
    - rows: 4
    - pinch block: 2
    - pronation: 2
    - pull ups: 1
    - sledgehammer deadlift: 1
    - wrist wrench: 7
    - biceps: 6
    - grippers: 6
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  4. #1174
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/19
    Bench: 275x2, 295x2, 315x2, 330x2
    - p1RM/e1RM: 364.82/352.00
    Tempo beltless highbar: 135x5,5,5,5,5, 225x5,5,5,5,5
    Wrist wrench deadlift: 85x8s,8s,8s (peak: first session at this weight, this time: 24s)

    Bench felt really great, the 330 double was smooth and easy. Not pushing too hard yet, but a third rep or heavier double would've been no problem today.

    Tomorrow is more bench, belt squat if the pain isn't unbearable (thighs are really tender today), and biceps/grippers.

    edit: Oh and some squat/hip pain cues—the barbell roll/hip airplane warm up is good, but the green band distraction squat/single leg stretch does seem worth doing, narrower stance and knees out, tempo.





    Days since:
    ///
    - high bar: 0
    - bench: 0
    - OHP: 2
    ///
    - rows: 5
    - pinch block: 3
    - pronation: 3
    - pull ups: 2
    - sledgehammer deadlift: 2
    - wrist wrench: 0
    - biceps: 7
    - grippers: 7
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  5. #1175
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/20
    Bench: 295x2, 320x2, 330x2, 340x2
    - p1RM/e1RM: 367.97/362.67
    Upright belt squat: 270x8,8,8
    Band pull down and apart: (black band)x15,15,15
    90deg biceps isometric hold: 57.5x12s,12s,10s (peak time: 20s, this time: 34s)
    Grippers: (#2.5)x5,3,1





    Days since:
    ///
    - high bar: 1
    - bench: 0
    - OHP: 3
    ///
    - rows: 6
    - pinch block: 4
    - pronation: 4
    - pull ups: 3
    - sledgehammer deadlift: 3
    - wrist wrench: 1
    - biceps: 0
    - grippers: 0
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  6. #1176
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/21
    Bench: 295x2, 310x2, 320x2
    - p1RM/e1RM: 357.53/341.33
    Band pull down and apart: (black band)x15,15,15
    Seal row: 225x6,6,6

    I'll take bench off tomorrow and OHP on Wednesday. I might try some tempo full ROM front squats tomorrow, hips feeling pretty good.





    Days since:
    ///
    - high bar: 2
    - bench: 0
    - OHP: 4
    ///
    - rows: 0
    - pinch block: 5
    - pronation: 5
    - pull ups: 4
    - sledgehammer deadlift: 4
    - wrist wrench: 3
    - biceps: 1
    - grippers: 1
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  7. #1177
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/22
    Paused front squat: 225x3,3, 275x1,1, 315x1
    Front squat: 315x1, 335x1,1
    Paused front squat to box: 335x3, 365x1

    Eh, still not ready for full ROM front squats... tried a few variations and stances and it all gets a bit iffy above 300.





    Days since:
    ///
    - high bar: 3
    - bench: 1
    - OHP: 5
    ///
    - rows: 1
    - pinch block: 6
    - pronation: 6
    - pull ups: 5
    - sledgehammer deadlift: 5
    - wrist wrench: 4
    - biceps: 2
    - grippers: 2
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  8. #1178
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    Brainstormed a plan for squats a bit tonight.

    Tomorrow I'll do paused OHP singles, see if I can still front squat to box reasonably heavy without problems, and do pinch/pronation.

    In the following sessions I'll try a new belt squat set up to see if it's less painful to set up, and then I'll also mix in high bar squats with totally pain free weights. I tried a couple of high bar squats after today's workout and 135 feels perfect but even 225 starts to get a bit cranky, so I'll push that 135 "perfect" feeling to higher weight and rebuild however long it takes.

    So, ideally, I can rotate through:
    - belt squats for leg strength (esp quad/glutes) and working on upright squatting technique
    - paused front squat to box for brute strength and upper back/core strength
    - light full ROM high bar squats for rehab/rebuilding comfort with full ROM

    Each one serves a purpose but also misses out on something key (full body engagement, ROM, weight/load/stimulus), but one of the other squats should make up for it, so hopefully if I carefully work all three I can progress well even though my body is total trash. And then hopefully one day I can realize this work and quickly hit 500 FS/660 low bar/700 deadlift and finally quit before I do permanent damage.
    Last edited by CharlesSwann; 09-22-2020 at 11:06 PM.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  9. #1179
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/23
    Paused OHP: 225x1
    Paused front squat to box: 405x1, 435x1, 465x1, 475x1, 490x1
    Pinch block DL and hold: 48x15s,15s,15s (peak time: 39s, this time: 45s)
    Elbow supported wrist pronation, strap below wrist: 30x15,15, 32.5x15 -- forearm at parallel, upper arm stacked over forearm and then over a bit, back of strap around wrist, pause at end, neutral to pronated

    Cool, pausing 225 overhead and still locking it out is a cool little landmark. Gonna go back to regular OHPing now, maybe mix in some pause triples sometimes. I'll try to autoregulate with bar speed like I've been doing for bench/squats to build up to a 250 single.

    Decent single on the box, looks like box work is still good, so so far my plan looks good.

    I finished 48lbs for pinch pretty quickly, on to 50.5lbs. Hopefully I can pick 60lbs+ up now, but no rush to test.

    Tomorrow: belt squat, pulls ups, and sledge.





    Days since:
    ///
    - box FS/HB/belt squat: 0/1/3
    - bench: 2
    - OHP: 0
    ///
    - rows: 2
    - pinch/pronation: 0/0
    - pull ups/sledge DL: 6/6
    - wrist wrench: 5
    - biceps/grippers: 3/3
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  10. #1180
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    I tried the new belt squat set up yesterday and it went so badly I cancelled my session. Ho boy. Anyway, onwards.

    09/25
    Belt squat: 270x10,10, 290x10
    Pull ups: 45x12,10,10
    Sledgehammer deadlift: (2H+1F)x3,2,1

    I can't add any more weight to the belt (doesn't fit between me anymore), but I added 20lbs in a backpack for that last set. Oh boy. Seems to work.





    Days since:
    ///
    - box FS/HB/belt squat: 2/3/0
    - bench: 4
    - OHP: 2
    ///
    - rows: 4
    - pinch/pronation: 2/2
    - pull ups/sledge DL: 0/0
    - wrist wrench: 7
    - biceps/grippers: 5/5
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  11. #1181
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/26
    Bench: 275x5, 280x5, 290x5
    - p1RM/e1RM: 350.64/338.33
    Beltless highbar: 135x1, 185x1, 205x1,1,1, 225x1,1,1, 275x1,1, 315x1,3

    Squats are iffy. My hip flexor is much better but my bursitis is worse. Might just have to say goodbye to full ROM for a while.





    Days since:
    ///
    - box FS/HB/belt squat: 3/0/1
    - bench: 0
    - OHP: 3
    ///
    - rows: 5
    - pinch/pronation: 3/3
    - pull ups/sledge DL: 1/1
    - wrist wrench: 8
    - biceps/grippers: 6/6
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  12. #1182
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/27
    Cable external rotation: 45x10,10,10, 25x20, 30x20, 35x20,20, 25x20
    Cable external rotation hold: 25x30s, 35x30s, 45x30s, 55x30s, 65x30s,30s,30s
    Wrist wrench DL and hold: 85x15s,12s,9s (peak time: 24s, this time: 36s)

    Feeling out the right weight on ER, because it's such a compensation prone movement. Tricky as hell.

    Cues for the hold: off-foot against rack, line up feet, load during IR, brace, squat into load with knee past foot.

    Tomorrow: definitely biceps/grippers, maybe bench, maybe front squat to box. Probably bench/squats on Tuesday instead though.





    Days since:
    ///
    - cable ER/pullaparts/airplane: 0/x/x
    ///
    - box FS/HB/belt squat: 4/1/2
    - bench: 1
    - OHP: 4
    ///
    - rows: 6
    - pinch/pronation: 4/4
    - pull ups/sledge DL: 2/2
    - wrist wrench: 0
    - biceps/grippers: 7/7
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  13. #1183
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/28
    90deg biceps isometric hold: 57.5x15s,10s,11s (peak time: 34s, this time: 36s)
    Grippers: (#2.5)x5,6,1+hold

    Tomorrow I'll try bench, front squat to box, and cable ER





    Days since:
    ///
    - cable ER/pullaparts/airplane: 1/x/x
    ///
    - box FS/HB/belt squat: 5/2/3
    - bench: 2
    - OHP: 5
    ///
    - rows: 7
    - pinch/pronation: 5/5
    - pull ups/sledge DL: 3/3
    - wrist wrench: 1
    - biceps/grippers: 0/0
    ///
    Last edited by CharlesSwann; 09-28-2020 at 07:43 PM.
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  14. #1184
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/29
    bench: 275x4, 285x4, 290x7
    - p1RM/e1RM: 356.97/357.67
    Paused front squat to box: 405x1, 425x3, 435x3, 440x3
    - p1RM/e1RM: 531.69/484.00
    Cable external rotation hold: 70x30s,30s,30s,30s,30s -- two additional cues: support with the off-hand side, hip joint over ankle, and squeeze the target glute

    The 290x7 was pretty low RPE, had 8 or 9 in me at least. I think it would've been a rep PR if I pushed it but my shoulders are a bit cranky today so I played it safe.

    I have high hopes with the ER holds. I'm refining my cues/approach and I'm hoping this is movement specific and targets my issue.

    Tomorrow should be belt squats and seal rows.





    Days since:
    ///
    - ER/pullaparts/airplane: 0/0/0
    ///
    - box FS/HB/belt squat: 0/3/4
    - bench: 0
    - OHP: 6
    ///
    - rows: 8
    - pinch/pronation: 6/6
    - pull ups/sledge DL: 4/4
    - wrist wrench: 2
    - biceps/grippers: 1/1
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

  15. #1185
    Registered User CharlesSwann's Avatar
    Join Date: Sep 2012
    Posts: 1,201
    Rep Power: 519
    CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250) CharlesSwann has a spectacular aura about. (+250)
    CharlesSwann is offline
    09/30
    Belt squat: 310x5,8,10
    Seal row: 225x8,8,8

    These belt squats are so awful. Such a pain to set up and so painful to do. But it's some of the only good progress I can get lol.





    Days since:
    ///
    - ER/pullaparts/airplane: 1/1/1
    ///
    - box FS/HB/belt squat: 1/4/0
    - bench: 1
    - OHP: 7
    ///
    - rows: 0
    - pinch/pronation: 7/7
    - pull ups/sledge DL: 5/5
    - wrist wrench: 3
    - biceps/grippers: 2/2
    ///
    2020 goal: 500 FS / 250 OHP
    PL PRs: 605x2 SQ / 350x2 BN / 615x3 DL
    Other PRs: 465 FS / 440 paused FS / 230x2 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 57.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
    Reply With Quote

Similar Threads

  1. In search of strength
    By skills138 in forum Workout Programs
    Replies: 0
    Last Post: 03-01-2012, 12:54 AM
  2. Supplements Newbie in Search of Advice
    By Sammoo in forum Supplements
    Replies: 5
    Last Post: 07-09-2009, 10:53 PM
  3. Replies: 106
    Last Post: 09-18-2007, 05:37 PM
  4. In need of Strength routine, suggestions wanted.
    By agustuss in forum Workout Programs
    Replies: 11
    Last Post: 06-15-2005, 08:27 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts