06/01
Barbell seal row: 225x5,5,5 -- I only touched at the top well for the first couple reps but I didn't want to lower the weight
Grippers: #2.5x3
Attempt + assisted close + 5ct hold: parallel choked #3x1,1,1
Sledgehammer lever: (4H1F)x10
Sledgehammer lever + 3ct hold: (1H)x3, (2H)x3 (had to bend elbow to make it), (1H1F)x3, (1H2F)x5 (good difficulty here-ish)
Grippers are all over the place. 8 reps one day, feels like I can barely close the next week. I'm trending downwards lately though. Fatigue? I notice grippers treat me okay if I don't worry about stuff like that and keep trucking. I can still do some damage to the choked #3 on any given day. It's rare that I can close it but that happens sometimes too.
Levers started to feel a bit cheaty so I switched to a hold at the top. Lower reps because the holds are tiring (and boring tbh).
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Thread: In Search of Strength
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06-01-2020, 10:53 PM #1081PL 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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06-03-2020, 11:02 PM #1082
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06-04-2020, 10:11 PM #1083
06/04
One hand pull down: 70x3,3, 80x3,3,3
Giving my grip/forearm stuff a break today, my hands are tired. I did some hip rehab 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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06-05-2020, 09:08 PM #1084
Rehab continues, going pretty okay.
06/05
Bench: 225x10,10,10
Front squat: 225x5,5,10
Pinch deadlift hold: 35.5x14s,15s,20sPL 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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06-07-2020, 02:24 AM #1085
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06-07-2020, 11:59 PM #1086
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06-09-2020, 10:29 PM #1087
Took a day off for a pretty bad cold. Still sick but OK today.
06/09
Strict seal row: 135x3, 185x5, 205x5,5, 215x5 -- I switched to thumbless with straps and it felt much stronger (at least easier to touch at the top)
Some hip airplanes
Grippers: #2.5x3, #2x13
Attempt + assisted close + 5ct hold: parallel choked #3x1,1,1
Sledgehammer lever + 3ct hold: (1H2F)x5,5,5PL 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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06-10-2020, 08:41 PM #1088
Recovery train keeps choo-chooing.
06/10
Overhead press: 210x3,3,3
Front squat: 255x5,5,10
Wrist wrench DL and hold: 70x10s,10s,11sPL 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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06-12-2020, 12:27 AM #1089
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06-13-2020, 12:15 AM #1090
06/12
Bench: 275x5,5,9
High bar squat: 225x3,3,3, 285x10,10,10
Dumbbell wrist supported pronation: 10x10, 15x2, 12.5x10,10,10, 15x8
Skipped pronation curls, my wrist is a bit cranky from those.Last edited by CharlesSwann; 06-13-2020 at 06:53 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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06-14-2020, 01:48 AM #1091
06/13
Seal row: 215x5,5,5
Grippers: #2.5x1
Attempt + assisted close + 5ct hold: parallel choked #3x1,1,1
Grippers feeling worse and worse each session. Time for a break? Not yet, I guess. But maybe I can change the loading.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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06-15-2020, 04:41 AM #1092
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06-16-2020, 10:37 PM #1093
Small break for fatigue. No need to push too hard during rehab. I'm adjusting to a new work situation too.
06/16
Dumbbell wrist supported pronation: 10x10
w/ 3-ct pause parallel to ground: 12.5x10,10,10, 15x5,5PL 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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06-17-2020, 11:32 PM #1094
06/17
Overhead press: 215x1,2,1,1,1
Beltless highbar: 225x3,3,1, 275x1, 315x10,10,10
Wrist wrench DL and hold: 70x15s,15s,15sPL 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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06-20-2020, 02:00 AM #1095
06/19
Pull ups: 65x5,6,6
Pinch DL and hold: 38x15s,15s,22s
Huge jump in pinch strength? Not sure why. Maybe I just chalked better, lol.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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06-20-2020, 11:38 PM #1096
06/20
Bench: 265x6,6,11
Front squat: 315x5,5,6
Grippers: #2.5x6
Attempt + assisted close + 5ct hold: parallel choked #3x1,1,1
Sledgehammer lever + 3ct hold: (1H3F)x5,5,5PL 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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06-21-2020, 08:26 PM #1097
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06-22-2020, 02:10 PM #1098
06/22
Overhead press: 215x2,2,2
Beltless highbar: 365x3,3,10
OK, interesting rehab day. I was gauging my hip health and feeling okay but kinda iffy on the first two highbar sets. I did triples instead of my planned sets of five.
Then on the last set I kinda let go and just did the squats. They felt excellent, everything was much, much better.
So part of my problem here is... I legitimately need to rebuild my hip health and balance, but I also need to think less and just groove good squats.
Part of the temptation is to naively believe I can just ignore my thoughts and power through for clean, good squats, but my current plan is to do my best but keep a moderate workload (e.g. 375x3,3,3+ next time) and use that last set (knowing I can rest after and quit whenever during the set and move on; basically, less pressure) to send it and get some good workload/volume/groove/confidence/feel/whatever in. We'll see. Maybe I can get every set feeling good.
On the other hand, I spend a lot of sets warming up. I'll do 225 for many triples until it feels right. Then some doubles with 275/315, etc. Taking the time and warming up _is_ making a big difference. I'm not at the point where I just ignore my hip and squat hard and everything's good. Maybe I can spend more time warming up but then push harder on the reps. Maybe I can do a bunch of singles with my working weight before doing the normal reps? I don't know, let's play around with this.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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06-23-2020, 08:57 PM #1099
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06-24-2020, 05:25 PM #1100
06/24
Bench: 295x2,2, 305x6
Front squat: 365x2,2,5
I know I'm rehabbing and this is the most weight I've front squatted this year, but this felt pretty healthy but weak. Hopefully I get more strength back soon.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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06-25-2020, 09:31 PM #1101
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06-27-2020, 09:32 PM #1102
06/27
Overhead press: 215x1,2,1 -- tough today, felt weak and misgrooved, plan was to push to six reps total, but three sets felt like enough today
Beltless highbar: 385x3,3,10
Dumbbell wrist supported pronation: 10x10, 12.5x5,8,8 -- changed my way of supporting the wrist to be more strict, had to drop the weightLast edited by CharlesSwann; 07-03-2020 at 09:21 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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06-28-2020, 08:29 PM #1103
Hip a little sore from yesterday. Bit too heavy/hard too fast maybe, guess I was wrong about the last time. I may push front squats back a day.
06/28
Pull ups: 65x8,8,8
Grippers: #2.5x0,2,2,1 -- damn, massive drop and lots of variability today, felt like I couldn't set well
Sledgehammer hold: (1H3F)x10s,10s,8s
Sledgehammer deadlift: (1H3F)x1, (2H)x1,2,2,1
Sledge stuff is weird. I'm having trouble keeping my elbow straight on my right hand. I can do it no problem on the left hand. I guess it's technically not a problem if my elbow bends, but it changes the joint angle and affects the difficulty. Hard to standardize if you're bending all over the place, no?
In the end I did the last few sets of deadlifts with a modest deliberate bend and tried to keep it even. Pretty fatigued by then though. I like the holds I guess? I'll try to maintain a bend? I don't know, I'll play around more next 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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06-30-2020, 07:54 PM #1104
06/30
Bench: 285x8
Front squat: 385x3,3,3
Wrist wrench DL and hold: 75x15s,15s,15s
Something is still wrong with my pec. I need to think about it.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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07-01-2020, 09:50 PM #1105
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07-02-2020, 02:12 PM #1106
07/02
Overhead press: 185x2,2,2,2,2,2
Legs up bench w/ band suspended weight: 135x10,10,10
Goblet squats: 45x20,20,20
Doing the bench to low-key stress my chest and hopefully help that residual ache. Let's see if it helps or hurts.
Goblet squats also rehabby. I think it's good to do the squat movement but I notice the heavier stuff still bothers my hip a bit. Gonna dial back and balance some sessions with the goblet stuff. Next session should be beltless high bar at 405 for 2x3+.Last edited by CharlesSwann; 07-02-2020 at 08:46 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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07-04-2020, 12:05 AM #1107
07/03
Pull ups: 70x6,6,6
Pronation deadlift: 55x1,2,1, 50x1
Pronation cable pin: 20x5, 40x1,1,1,1, 45x1, 50x1, 55x0 -- LH yes RH no (note: arm 45 forward, body 45 away, brace hip on bench, get strap deep in the palm)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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07-04-2020, 04:44 PM #1108
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07-05-2020, 10:26 PM #1109
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07-06-2020, 02:44 PM #1110
07/06
Overhead press: 185x2,2,2,2,2,2
Front squat: 405x2
Not happy with how squats are recovering. I need to think a bit, 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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