Fri 2/26/21 - Full Body (Bench) - Week 7, Low Stress

 Garage Gym

(Bench1Ct)135x3,165x3,185x3,205x2,215x1,225x1,215x3

(Squat2Ct)75x4,95x2,115x2,135x1,155x1,135x4

(FloorPress)95x6,115x6,135x6,165x6,175x6,185x6

52 mins

Low stress week, bench day.  Bench for 1@8, 3@9.  Felt good working up, heavier sets bothered my R shoulder just a bit.  Top single @225 was decent, but not quite smooth/easy enough to call it @8 so went in books as @8.5.  Back off at 215# was solid, felt pretty good.  For squats, my knees felt cranky for body weight, bar, 75# but then started feeling a bit better at 95, very good at 115, great at 135, so I did 155 for my top 2count paused single.  Then I backed off to 135x4 with solid 2 count pauses.  Very pleased with this.  Finished up with floor press.  This was supposed to be close grip, but I can’t seem to do anything close grip without the anterior (interior?) rotation really bothering it.  So I did normal grip width with elbows flared a bit.  These felt solid and I can see how these might really help lock out.  Glad I was able to find a variant that worked for me today.

Nutrition/Weight:

184.2

Thu 2/25/21 - Run + GPP

Garage Gym

26 min run + 4 c/d

(SealRow)25x12,35x12,45x12,40x12

(Plank)4x60

(DBTri)25x12,30x12,10

(Curl)20x12,12,12

(L-Sit)3x60

(Delt)10x12,12,12

30 + 32 = 62 mins

Started with a run at easy pace. It didn’t feel “easy”, legs tired from last 2 days workouts. Then I did GPP. Seal rows were good, nothing much to write about. Just making the donuts.

Nutrition/Weight:

184.6

Wed 2/24/21 - Full Body (Squat) - Week 7 Strength I, Low Stress

 Garage Gym

(Squat)75x4,85x4,95x4,115x4,135x4,155x2,175x2,195x1,205x1,185x4

(Bench)135x4,165x4,185x4,205x3,215x2,225x1,235x1,205x7

(RDL)135x4,185x4,205x4,225x4

51 mins

Start of week 7 of strength 1.  Low stress week, which basically means dropping the 2nd sets of back-off sets.  Started with squat working up to 1@8, then a back off set 4@9.  My single at 205# felt pretty good, as did my back off set. Legs feeling my run and knee ability work from yesterday.  Next was bench working up to 1@8, then 5@9. Felt good, shoulder feeling good. 215x2 felt really good, felt I could have done 4-5, 225x1 felt good @7-7.5, 235x1 was @9.  Surprised by this, thought it was going to move faster.  Back off set of 205x5 ended up being 7 reps, felt really good.  I supersetted RDL’s with bench.  Solid WO.

Nutrition/Weight:

184.4

Tue 2/23/21 - Run + GPP + Knee Ability

 Garage Gym

25 min run + 5 c/d

(Pull-ups)8,8,8

(StepUp)3x20

(InvertRowRings)3x10

(RevNordic)3x12

(TriExt)3x15

(HCurl)20x12,12

(Plank)3x60

(SplitSquat)3x12

70 mins

25 min run + 5 c/d.  Out in 10, started slow and increased pace. I’m normal out in 11.  Back in 8:45, increasing tempo throughout. Felt like I was really “running” instead of plodding along. Felt great.  Then I jogged easy for 6 mins for 25 mins running, then 5 min c/d walk.

Then I did GPP.  Pull-ups have not been easy lately, but solid GPP and knee ability work today.  I set the rings back up in the gym and did inverted rows on them today, hard after pull-ups. 

Nutrition/Weight:

185.4

Sun 2/21/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x5,185x5,225x5,265x3,295x3,315x3,335x2,355x1,305x5,285x5,5,5

(Bench2Ct)135x5,155x5,170x5,175x5,185x5,175x5,5

(Tibialis)3x20

(StepUp)3x20

(SplitSquat)2x15

71 mins

Deadlift day working up to 1@8, 5@9, 3x5@8.  Working up felt good, 335x2 felt great, 355 was @9 instead of @8.  I thought the 20# jump would be fine considering how easy 335x2 felt. Back off work was good and appropriate RPE.  2-count paused bench was good, right shoulder started bothering me on last back off sets so I stopped at 2 instead of 3.  I did knee ability work instead of squats today since I’ve already squatted twice this week and run twice also.

Nutrition/Weight:

184.2

Sat 2/20/21 - Run

 31 min run + 9 c/d with Sarah, Taryn, Salem

Fri 2/19/21 - Full Body (Bench)

 Garage Gym

(Bench1Ct)145x4,175x4,195x2,205x2,220x1,230x1,210x4,195x4,4,4,4

(Squat2Ct)bar,65x5,75x5,85x5,95x5,5,5

(OHP)65x8,75x8,85x8,95x8,8,8

61 mins

Bench workout today was 1@8, 4@9, 4x4@8. My right shoulder is still a bit bothersome, but felt better as I warmed up. 205x2 was fast, 220x1 moved really well, 230x1 was same as last week, probably slightly above @RPE8.  First back off @210# was good, the 4 sets at 195 were solid, but crept up in RPE, probably went 8,8,9,9. Solid work.  My knees were feeling good today so I decided to do paused squats per the WO (I’ve been doing box squats). I kept it very light, but with solid 2 count pauses they still got hard on fairly short rests. I supersetted squats with OHP and 95#’s was plenty heavy for me today after benching.

Nutrition/Weight:

182.6

Wed 2/17/21 - Full Body (Squat)

 Garage Gym

(Squat)95x5,125x5,145x5,165x2,185x5,165x5,5,5,5

(Bench)135x4,165x4,185x4,205x2,220x1,235x1,215x4,200x4

(RDL)135x5,155x5,185x5,5,5

68 mins

Squat day. WO is 1@8, 5@9, 3x5@8.  My knees weren’t feeling great lately so I skipped the heavy single and worked up to my estimated 4@9, then did 4 back off sets instead of 3. This felt pretty good actually. I video 2 back off sets.  Next was bench for 1@8, 4@9, -8% 1-4 more sets until @9 again. My right shoulder has felt odd/painful the last 1-2 days. No idea why.  I warmed up with bar, 95, 135.  135 didn’t feel good at all.  I thought I might jump to 165 and do 1-2 sets there depending on how it felt, but it felt good so I kept working up.  I videoed sets for 185#’s through the back offs. 185 felt good on shoulder, 205x2 good, 220x1 moved really fast and easy.  Last week my top single was 230# so I bumped to 235.  It didn’t look/feel comfortable from the unrack.  I overshot RPE, it was probably @9.  My first back off at 215 was good, but my next backoff at 200# bothered my R shoulder so I ended it there. Still some solid work.   A little disappointed that 235 moved much slower than I thought it would.  Finished up with RDL’s mixed in with my back off sets for bench.  My back was fatigued from a bunch of pull-ups yesterday so I couldn’t go heavier.

Nutrition/Weight:

182.2

Tue 2/16/21 - Run + GPP/Knee Ability

Garage Gym

28 min run + 4 c/d

(Pull-ups)10,9,8,8

(TriExt)15,12,12

(HCurl)35x8,25x10,20x12

(StepUp)3x25

(RevNordic)3x12

60 mins

Started with a run, then did GPP and some knee ability work.  Right shoulder was bothering me warming up, no idea why.  Pull-ups were decent, but they felt hard from the start again.  Normally, the first 5-6 reps feel really easy.  I did some arm work and then some knee ability work. Knees have been a bit wonky, I think just from loading & frequency of leg work.

Nutrition/Weight:

183.2

Sun 2/14/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x5,185x5,225x5,260x3,290x2,310x2,330x2,350x1,315x5,285x5,5,5

(BenchWide1Ct)145x5,175x2,185x5,190x5,195x5,185x5

(Tibialis)2x25

(Calf)2x30

(StepUp)2x25

(RevNordic)3x12

(SplitSquat12”)2x10

90 mins

Deadlift day.  Workout is 1@8, 5X9, 3x5@8. My top single of 350 was probably a bit over RPE8, but felt pretty good. First back off was hard @9, subsequent back offs @8 were solid and I rated them @RPE7-8.  Next was wide grip 1 count pause bench for 5@7,8,9 -5% 1-2x5.  I hit the same top weight, but my top 3 sets were all closer than previous week, making them overall more challenging.  I was taking 10# jumps (175-185-195), today I went 185-190-195.  My back off set hit @RPE9 so I didn’t do more than 1.  My knees were a bit cranky so I did knee ability rather than tempo squats today.  Solid workout.

Nutrition/Weight:

184.6

Sat 2/13/21 - Run + GPP

Garage Gym

34 min run

(OHTri)70x12,60x15,15

(Plank)4x60

(FacePull)3x15

(Delt)10x10,10,10

57 mins

Ran for 34 mins + 3 c/d, then did a little GPP work.  I tried to do close grip bench press but it really bothered my right shoulder, even with just 95 pounds.  I stopped during the second set and switched to overhead triceps with a DB.

Nutrition/Weight:

184.6 

Fri 2/12/21 - Full Body (Bench)

 Garage Gym

(Bench1Ct)175x4,195x3,210x2,220x1,230x1,205x4,190x4,4,4,4

(BoxSquat)75x8,95x8,115x8,8,8

(OHP)75x8,95x8,100x8,8,95x8

61 mins

Started with 1 count paused bench for 1@8, 4@9, 4x4@8. Very pleased with progress. My top set moved well.  My back offs were good and were closer to prescribed RPE than previous WO’s.  Past workouts I’ve been under RPE.  Next I supersetted box squats and OHP on fairly short rests.  Just getting some light volume on squats.  OHP was tough today.  It was supposed to be 8@RPE6,7,8x3.  I went lighter than last week but felt like 95#’s was probably @8.  I went up to 100 for 2 sets, but hit RPE9 so I backed off for the last set. When I overdo it on OHP I tend to get trap issues. Smart move for once today :) Solid WO.  Bench took 43 minutes, squat + OHP took 18.

Nutrition/Weight:

182.6

Thu 2/11/21 - GPP

 Garage Gym

(SealRow)30x15,40x12,45x12,12,30x15

(Plank)5x60

(DBTri)35x14,10

(TriPushDn)2x15

(HCurl)30x12,10,25x12,12

(L-Sit)80,60,60

(RevNordic)2x12

40 mins

GPP day. 5 sets of seal rows working up to 2 sets and then a back off.  I supersetted rows with planks. Then Bi’s and Tri’s, 4 sets each. Finished up with L-sits and some reverse Nordics.  The Nordics were more stretching with assistance than anything else.  L-sits were hard, I hadn’t done them in a while.

Nutrition/Weight:

182.8.  My weight was dropping  and not something I wanted on a strength program so I made sure to eat additional last night.

Wed 2/10/21 - Full Body (Squat)

 Garage Gym

(Squat)75x5,95x5,115x5,145x5,175x3,195x1,210x1,185x5,165x5,5,5

(Bench)95x4,135x4,165x4,185x4,205x2,220x1,230x1,215x4,195x4,4,4,4

(RDL)135x5,185x5,215x5,225x5,5,5

80 mins

Started with Squats for 1@8, 5@9, 3x5@8. Knees felt ok warming up and then better as I warmed up.  I started with body weight, then just the bar for a couple sets before adding weight.  Last week I overshot my single, today I think I was at the right effort. I’m still not solid with technique on squat. Just have to keep practicing for consistency.  Solid effort.  Bench was good today for 1@8, 4@9, -8% then 1-4x4. My top single moved well and my first back off was solid, slightly below RPE9.  My other back offs were good and were around RPE 7-8 on rests of about 2.5-3 mins. I supersetted the backoffs with RDL’s.  Got a good sweat going that lasted a while after my workout, which is unusual for me when it’s not hot out (in the 50s).  Very nice WO.  Pleased with the progress I’m making, as is Sarah.

Nutrition/Weight:

180.4 this morning. I was .2# lighter than yesterday even though I thought I ate more, and more carbs yesterday. I’ll have to increase food intake slightly. Didn’t seem to affect my workout today as it did yesterday though.

Tue 2/9/21 - Knee Ability + GPP

 Garage Gym

(KOT)2mins

(Pull-ups)8,8,8,8

(Tibialis)2x25

(Calf)2x30

(StepUp)3x20

(TriExt)3x15

(RevNordic)3x12

(HCurl)30x12,20x12,12

(Plank)3x60

45 mins

Warmed up with Knees Over Toes (KOT) hold for 2 mins. Then pull-ups, tibias and calf superset.  Felt weak, tired.  Everything was hard. First set of pull-ups should be EASY for 8.  It wasn’t.  Next was step-ups and triceps band extensions. Quads felt dead. Then I did reverse Nordics and curls. Finished up with planks.  Planks were hard in my legs. Tired, glad I got it done, but need to eat more.

Nutrition/Weight:

180.8 this morning. Lightest I’ve been in a while and I am not trying or wanting to lose weight right now.  I’m going to have to start eating more.

Mon 2/8/21 - Run

 30 min run + 10 c/d w/ Salem.

Sun 2/7/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x5,185x5,225x3,265x3,295x2,320x1,340x2,325x5,285x5,5,5

(BenchWide1Ct)145x5,175x5,185x5,195x5,185x5,5

(Tibialis)2x25

(Calf)25,30

(StepUp)2x25

(RevNordic)12,12,12

(KOT)2mins

90 mins

Deadlift day. WO was 1@8, 5@9, 3x5@8.  I worked up and my “single” at 340 felt good so I did a 2nd rep, still around RPE8ish.  Back off at 325x5 was @9.  My backoffs at 285 were solid.  Next was wide grip 1 count paused bench for 5 reps @7,8,9, -5% 2x5.  Instead of tempo squats today I did knee ability routine.  It’s a lot of quad work and my quads were on fire by the end.  The 2 min Knees Over Toes (KOT) hold at the end was HARD.  I’ve already squatted twice this week and need to make sure I work in knee ability work more regularly.

Nutrition/Weight:

182.0 this morning. 

Sat 2/6/21 - Run

 34 min run w/ Sarah and Taryn in the jogger + 10 c/d walk.  We took turns pushing the jogger about every 6 mins.  Very nice run together.

Fri 2/5/21 - Full Body (Bench)

 Garage Gym

(Bench1Ct)145x4,175x4,195x2,210x1,220x1,200x4,185x4,4,4

(BoxSquat)75x8,105x8,125x8,135x8,8,8

(OHP)75x8,85x8,95x8,105x8,8,8

60 mins

Comp bench day working up to 1@8, 4@9, 3x4@8.  Things felt good working up, 210# moved really well, 220#’s slowed a little and I marked it @RPE8.5.  First back off set at 200# was good, below RPE9.  Further back offs were top end of recommended range (.77-.8 1RM) and they were all good on fairly short rests (2.5 mins).  I supersetted box squats and OHP to save time.  It’s kind of nice my weights are close enough here that I can superset these with the same setup.  But it’s also fairly sad… :). For squats I used the plyo box at 16” and worked up to 135#’s and did 3 sets there, no back offs.  OHP was 8 @ 6,7,8X3.  I’ve been stuck at 100#’s for my top sets the last 2 weeks, so it was nice to get past that.  Solid WO.

Nutrition/Weight:

181.4 this morning. I was surprised I was this low after being 184.4 yesterday.

Thu 2/4/21 - Run + GPP

 33 min run + 7 c/d = 40 mins

(InvertRow)14,13,13

(Plank)3x60

(Delt)15x12,10x12,12

(FacePull)3x12

Wed 2/3/21 - Full Body (Squat)

 Garage Gym

(Squat)115x5,145x3,165x3,185x1,205x1,225x1,185x5,165x5,5,5

(Bench)115x4,155x4,180x3,195x3,210x1,225x1,205x6,190x4,4,8

(RDL)135x5,185x5,215x5,5,5

72 mins

Knees have been feeling good and I was looking forward to today’s workout: 1@8, 5@9, 3x5@8.  I worked up to 225 for my single. 205 felt really good, and I probably should’ve used that as my top set.  225 wasn’t bad, but it was more than @RPE8. Back-offs were good, but I started feeling it in my right knee.  Still solid work.  Bench was GREAT today. Workout was 1@8, 4@9, -5% 1-3x4.  My first single at 210# moved really fast so I went to 225 and it also moved fast.  Backoffs went really well.  My first back off at 205# felt really good and 4 reps wasn’t @9 so I did 2 more for 6.  Then my further backoffs @RPE8 felt great, even on fairly short 2.5 min rests.  Last set I ddi 8 reps and still was @RPE8-9.  I did RDL’s mixed in with my back off bench sets.  Great workout.  Really pleased with this.

Nutrition/Weight:

182.2 this morning.

Tue 2/2/21 - Knee Ability + GPP

 Garage Gym

(KOT)2mins

(Pull-ups)10,10,10,6

(Tibialis)2x25

(Calf)2x30

(StepUp)3x20

(TriExt)30x15,13,12

(HCurl)20x12,12

(RevNordic)3x12

(Plank)3x60

(SplitSquat12”)2x15

(Delt)10x15,15

(RearDelt)2x15

52 mins

Knees have been feeling good and I was torn between running and knee ability today. Figured I’d better stick with knee ability and be consistent with that development work. Solid pull-ups. Not much else to write about.

Nutrition/Weight:

182.4 this morning.

Sun 1/31/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x5,185x5,225x5,255x2,285x2,305x2,325x3,285x5,265x5,5,5

(BenchWide1Ct)135x5,170x5,180x5,190x5,180x5,5

(SquatBox303)75x8,95x8,115x8,8

66 mins

Last weeks’ deadlift was a struggle. 325# was RPE 9.5-10. Today I felt  like 2 weeks ago, much better, stronger. Plan was to work up to 1 @RPE8. I worked up to same weight as last week and did 3 reps @PRE8 and decided I’d better start my back off work. Solid pulling for me. Next was wide bench, 1 count pause.  Worked up heavier than last week, back offs felt good.  Finished up with tempo box squats. Knees are feeling good!

Nutrition/Weight:

182.2 this morning. 

Sat 1/30/21 - Run

 34 min run + 6 c/d.  Visited Mason, Gaylin & Nolan in Columbia, SC