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  1. #1021
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    10/31
    Beltless highbar: 405x1, 445x3
    One arm paused cable row: 45x10, 55x10,10,10,10





    Days since:
    Rows - 0
    Pull ups - 4
    Curls - 1
    Grippers - 0
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  2. #1022
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    CharlesSwann is offline
    11/02
    Front squat: 375x8

    This is too many reps. I felt like dying for 20 minutes after.





    Days since:
    Rows - 2
    Pull ups - 6
    Curls - 3
    Grippers - 2
    Last edited by CharlesSwann; 11-05-2019 at 06:34 PM.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  3. #1023
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/03
    Bench: 310x3,3 -- paused last rep for 3ct just for fun
    Close-grip bench: 285x3,3 -- paused last rep for 5ct just for fun
    Incline bench: 255x3,6
    Pull ups w/ globes on ropes: 25x8,8,11

    Pretty good session. 2/3rds through Coan bench now.





    Days since:
    Rows - 3
    Pull ups - 0
    Curls - 4
    Grippers - 3
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  4. #1024
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/05
    Front squat: 405x1, 435x1, 455x1





    Days since:
    Rows - 5
    Pull ups - 2
    Curls - 6
    Grippers - 5
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  5. #1025
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/06
    Monastery extensions: 75x10,10,10 -- was supposed to be 80lbs but I misloaded, oh well, nice pump anyways
    One arm paused cable row: 65x10,10,10
    Cable side pressure w/ globe grip: 65x5,5,5
    Cable external rotation: 25x10,10,10 -- set up note: pins two holes below the tape, elbow at the end of the seat, lay off-arm across to square and achor





    Days since:
    Rows -0
    Pull ups - 3
    Curls - 0
    Grippers - 6
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  6. #1026
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    My high bar's been feeling really weak/messy lately so I'm trying a lift-specific deload. Let's see if I can get away with cutting intensity here and leaving front squats the same.

    11/07
    Beltless highbar: 385x5





    Days since:
    Rows - 1
    Pull ups - 4
    Curls - 1
    Grippers - 0
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  7. #1027
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/09
    Front squat: 405x6

    11/10
    Bench: 325x2,3,3 -- shirt slipped on my first set so I did an extra set to make the programmed 2x3
    Close-grip bench: 295x3,3
    Incline bench: 265x3,3
    Pull ups w/ globes on ropes: 25x10,10,12





    Days since:
    Rows - 4
    Pull ups - 0
    Curls - 4
    Grippers - 3
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  8. #1028
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/13
    Split squat: 255x5, 265x5, 275x5
    Monastery extensions: 80x10,10,10
    One arm paused cable row: 75x8,8,8
    Cable side pressure w/ globe grip: 65x5,5,5
    Cable external rotation: 25x10,10,10 -- set up note: pins two holes below the tape, elbow at the end of the seat, lay off-arm across to square and anchor





    Rows - 0
    Pull ups - 3
    Curls - 0
    Grippers - 6
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  9. #1029
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/16
    Beltless low bar to high box: 545x2

    11/18
    Bench: 335x2,2
    Close-grip bench: 310x2,2
    Incline bench: 275x2,2
    Pull ups w/ globes on ropes: 25x10,10,10





    Rows - 5
    Pull ups - 0
    Curls - 5
    Grippers - 5
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  10. #1030
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    Light week done, back to the grind.

    11/19
    Front squat: 405x1, 445x1





    Rows - 6
    Pull ups - 1
    Curls - 6
    Grippers - 6
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  11. #1031
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/20
    Low bar squat: 495x10

    Huge PR, awesome.

    11/21
    Monastery extensions: 80x10,10,10
    One arm cable row: 80x10,10,10
    Cable side pressure w/ globe grip: 70x5 -- stopped after one set, felt a bit rough on my right side, no rush here





    Rows - 0
    Pull ups - 3
    Curls - 0
    Grippers - 0
    Last edited by CharlesSwann; 11-23-2019 at 12:21 PM.
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  12. #1032
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    Still super sore from Wednesday's big PR.

    11/23
    Front squat: 415x4





    Rows - 2
    Pull ups - 5
    Curls - 2
    Grippers - 2
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  13. #1033
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/24
    Bench: 350x2,1,2 -- cramped the second set, took a third
    Close-grip bench: 320x2,2 -- oh man, moves well but I feel my arms giving out from fatigue, incline will be rough
    Incline bench: 285x0 -- haha, yea...
    Pull ups w/ globes on ropes: 30x10,10,10





    Rows - 3
    Pull ups - 0
    Curls - 3
    Grippers - 3
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  14. #1034
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    And a whole bunch of grip stuff:

    10/05
    - grippers: #2x1, #2.5x1
    - attempt + assisted close: parallel clamp #3 for 5

    10/08
    - steel bending, overhand grip: 6x1/4" hot galvanized nail, golden hexabastard (7x3/8" hex brass)

    10/10
    - dumbbell wrist curls w/ globes: 80x10,10,10,10
    - barbell reverse seated wrist curls: 100x10,10,10
    - sledgehammer lever: (2H+2F)x10,10,10

    10/11
    - grippers: #2x1, #2.5x1 (RH only, didn't make LH today)
    - attempt + assisted close: parallel clamp #3 for 5
    - two hand crushdown: a bunch of holds w/ #3

    10/16
    - grippers: #2x1, #2.5x1
    - attempt + assisted close: parallel clamp #3x1,1,1

    10/24
    - grippers: #2x1, #2.5x1
    - attempt + assisted close: parallel clamp #3 for 5
    - grippers: #2.5x1
    - grippers + hold: #2x(10 counts),(10 counts)

    10/31
    - grippers: #2x1, #2.5x1
    - attempt + assisted close: parallel clamp #3 for 5

    11/07
    - grippers: #2x1, #2.5x1
    - attempt + assisted close: parallel clamp #3 for 5

    11/14
    - grippers: #2x1, #2.5x1
    - attempt + assisted close: parallel clamp #3 for 5
    - grippers: #2.5x1

    11/21
    - grippers: #2x1, #2.5x1
    - attempt + assisted close/holds: parallel clamp #3 for 3, and 10s,15s
    - supported daisy chain pronation: 45x10,10,10
    - supported daisy chain supination: 45x10,10,10
    - sledgehammer lever: (2H+2F)x10,10,10

    11/24
    - dumbbell seated wrist curls w/ globes: 95x5,8,10 -- free dumbbells much better for this, too painful on the wrists
    - barbell reverse seated wrist curls: 95x8,8,10
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  15. #1035
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/25
    Front squat: 440x2





    Days since:
    Rows - 4
    Pull ups - 1
    Curls - 4
    Grippers - 4
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  16. #1036
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/26
    High bar squat: 425x5

    11/27

    Pulling back a bit here to end Coan Bench off with a decently rested single. Will skip squats on Saturday and test Sunday.

    Monastery extensions: 80x12
    One-arm cable row: 80x10,10,10
    Olympic barbell curl: missed a single at 135 and did some negatives





    Days since:
    Rows - 0
    Pull ups - 3
    Curls - 0
    Grippers - 6
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  17. #1037
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/28
    Front squat: 405x1, 445x1





    Days since:
    Rows - 1
    Pull ups - 4
    Curls - 1
    Grippers - 7
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  18. #1038
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    11/29
    Low bar squat: 550x6





    Days since:
    Rows - 2
    Pull ups - 5
    Curls - 2
    Grippers - 0
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  19. #1039
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    CharlesSwann is offline
    12/01
    Bench: 315x1, 345x1, 375x0

    Darn. I keep missing this one. On to the next approach.

    12/02
    Front squat: 405x1, 445x1
    Pull ups w/ globes on ropes: 35x10,10,9





    Days since:
    Rows - 5
    Pull ups - 0
    Curls - 5
    Grippers - 3
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  20. #1040
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    12/04
    Front squat: 405x1, 445x2
    Strict barbell curl: 95x5,5,8
    One-arm paused cable row: 70x10,10,10





    Days since:
    Rows - 0
    Pull ups - 2
    Curls - 0
    Grippers - 5
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

  21. #1041
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    CharlesSwann is offline
    12/05
    Front squat: 385x8





    Days since:
    Rows - 1
    Pull ups - 3
    Curls - 1
    Grippers - 0
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  22. #1042
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    12/06
    Beltless highbar: 405x1, 445x2

    Felt super fatigued on these. Rough.





    Days since:
    Rows - 2
    Pull ups - 4
    Curls - 2
    Grippers - 1
    2019 goal: 1705 @ 230
    Recent work: 550x6 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
    Reply With Quote

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