Current Info - Sep 2020 Update

PRs: 605x2 and 535x8 / 375x1 / 585x9 S/B/D at around 230lbs body weight, 440x2 and 465x1 FS, 230x2 and 245x1 OHP

Goals: 660/405/700 S/B/D, 500 FS, 250 OHP

Other stuff: CoC#3 choked to parallel, Golden Hexabastard bend, 105x1 wrist wrench DL, 58x1 pinch block DL

Some videos on my Youtube.

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Overall programming

Programming is high frequency, pretty high specificity.

Major compounds like presses and squats are dictated by an algorithm I made using a bar speed tracker, based around high frequency autoregulation. But it's basically riffing on daily max but with reps and leave some in the tank. I'm tracking to progress stats (implied 1RM) safely instead of hitting PRs.

Assistance tends to be simple double progressions, switching up weight/rep range every once in a while.

Back work

Rows/pull ups once a week. I love seal rows and cheat rows (two extremes, eh?).

Other work

I hit grip/wrist stuff pretty much every day. Lately I'm rotating: pinch block, wrist pronation, sledgehammer deadlifts, wrist wrench, isometric biceps holds, grippers.

Prehab

Highly recommend doing these too:

• hip airplanes, off-leg has a band looped around foot and shoulder to help coordination
• band pull downs and aparts