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  1. #1531
    Registered User CharlesSwann's Avatar
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    09/18
    Overhead press: 225x1,2,1 -- still inconsistent at high RPE, but that makes this practice good
    Seal row w/ narrow grip & pause: 225 for 3x5 -- surprisingly fun
    Dumbbell pronation: 7.5 for 5x10 -- clip,2.5,5,clip

    Tomorrow should be front squats + grip. Feeling good lately. Hope I can put some good things together 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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  2. #1532
    Registered User CharlesSwann's Avatar
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    09/19
    Front squat: 375 for 6x2
    Wrist roller hold: 80x10s,8s,4s
    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. #1533
    Registered User CharlesSwann's Avatar
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    Bit tired going in, might not be the best benching but best timing to do it for sure.

    09/20
    Bench: 315x5,5,4 -- haha damn, 3x5 was in the bag, but I hit the safety and misgrooved badly on rep 2.. surprised I still made 4
    Sledgehammer DL: (10cm) for 3x30s

    Bench coming back up to speed steadily. Happy to just hit 3x5 next time and then on to 320 or whatever. Still a good session.
    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. #1534
    Registered User CharlesSwann's Avatar
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    09/22
    Beltless ATG highbar: 470 for 4x4 !!!
    Pinch DL & hold: 47.5x15s,12s,11s (PR 34s) -- new chalking strategy went a long way today

    Squats going great. I'm on a great course here. Next session is 500 for 3x3, which would be really cool to hit.
    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. #1535
    Registered User CharlesSwann's Avatar
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    09/23
    Pull ups: 135x1, 90x8, 45x12, BWx20

    Still super bored with pull ups.
    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. #1536
    Registered User CharlesSwann's Avatar
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    09/25
    Front squat: 375 for 5x2 + 385x2

    The sets were still too easy, so I tested the waters with 385 on the last one and it was still super fast! Squat strength feels amazing lately.
    Last edited by CharlesSwann; 09-25-2022 at 06:50 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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  7. #1537
    Registered User EliKoehn's Avatar
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    Originally Posted by Jaydenth View Post
    wow.. you're making amazing progress man. I’ll be following along. You’ll get a lot of support here! Keep it up.
    Yes, seconded on that.

    Awesome work and keep it up.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  8. #1538
    Registered User CharlesSwann's Avatar
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    09/26
    Overhead press: 225x1,1,2, 235x1 -- haha, still can't get more than one double going
    Strict EZ-bar curls: 125 for 3x3
    Grippers: #2x8,8, #2.5x1

    Originally Posted by Jaydenth View Post
    wow.. you're making amazing progress man. I’ll be following along. You’ll get a lot of support here! Keep it up.
    Originally Posted by EliKoehn View Post
    Yes, seconded on that.

    Awesome work and keep it up.
    Thank you, much appreciated! Good to have you.
    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. #1539
    Registered User CharlesSwann's Avatar
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    09/28
    Beltless ATG high bar: 500 for 3x3!!!
    Wrist roller hold: 90x3s,2s,2s, 45x30s

    What an awesome landmark! Great way to celebrate about 10 years of this lifting journal. It's been a trip, been through a lot since then. I think my total went from ~1000lbs to ~1750lbs but I haven't been doing as much 1RM PL stuff for quite a bit (shifted away after some chronic hip issues). Once I hit my front squat goal I want to max low bar and DL again though. Bench I'm still slowly clawing my way up to 405lbs.

    Anyway, my old rule of thumb is if I tripled something high bar I can start thinking about it for a front squat single, and I hope that's still true! After I finish this routine (2x2 with 525 and 1x1 with 550lbs left over the next week or two) I'll probably start trying to peak front squats. They've been feeling great lately but I haven't gone much above 385lbs for probably over a year either.
    Last edited by CharlesSwann; Yesterday at 03:07 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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  10. #1540
    Registered User HomeGymChains's Avatar
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    Thumbs up

    Originally Posted by CharlesSwann View Post
    09/28
    Beltless ATG high bar: 500 for 3x3!!!
    Wrist roller hold: 90x3s,2s,2s, 45x30s

    What an awesome landmark! Great way to celebrate about 10 years of this lifting journal. It's been a trip, been through a lot since then. I think my total went from ~1000lbs to ~1750lbs but I haven't been doing as much 1RM PL stuff for quite a bit (shifted away after some chronic hip issues). Once I hit my front squat goal I want to max low bar and DL again though. Bench I'm still slowly clawing my way up to 405lbs.

    Anyway, my old rule of thumb is if I tripled something high bar I can start thinking about it for a front squat single, and I hope that's still true! After I finish this routine (2x2 with 525 and 1x1 with 550lbs left over the next week or two) I'll probably start trying to peak front squats. They've been feeling great lately but I haven't gone much above 385lbs for probably over a year either.
    Congratulations!!! Great job!
    At age 64, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  11. #1541
    Registered User CharlesSwann's Avatar
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    Originally Posted by HomeGymChains View Post
    Congratulations!!! Great job!
    Thank you! Good to see you. Hope things are well, looking forward to more journal updates down the line.
    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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