Thu 4/28/22 - Squat

Garage Gym

(Squat)155x3,175x2,190x1,205x1,215x1,185x5,165x5,5,5

(BenchTNG)185x2,205x1,215x1,200x4,4,4

(Deadlift2CT)215x5,225x5,235x5,5,5

61 mins

Squat for 1@8, 5@8, 3x5@ 70-75%. Knees felt awesome today, everything felt great warming up and I had thoughts of going much heavier than last week.  Reality is, there are no shortcuts and weights still felt heavy where they always do. I'm still not comfortable with heavy squat singles and need a LOT more practice at them. First set of back offs at 185# was @RPE9, and further back offs were @RPE 7-7.5s.  Decent squat session for me.  

Next I supersetted touch-n-go bench and paused deadlifts.  Bench was supposed to be 1@8, 4@9, -8% until @RPE9 again. My R shoulder is still bothering me a bit from my bench session 1 week ago and now my left trap is also really tight.  This made getting set up and especially rack/un-rack challenging. I worked up to 215 for a single (also supposed to be my 4@RPE9) and that was enough today. I backed off to 200# and did 3 back-off sets.  Paused deadlifts felt great today. Very smooth and "easy".  Top sets rated @RPE7 (or less).  I like the paused deadlifts, makes me focus on good setup each rep and using leg drive (instead of so much back).

Nutrition/Weight:

178.8

Wed 4/27/22 - GPP

Garage Gym

(InvertRow)4x12

(Tibialis)4x12

(Pushdown)50x12,12,10,10

(BBCurl)50x4x12

(Crunch)4x15

(Delt)10x3x15

(Hang)30,45,45,45

(Squat)30,45,45,60

50 mins

GPP and not much to say. 

Nutrition/Weight:

178.6

Tue 4/26/22 - Deadlift (Strength I - Week 6)

Garage Gym

(Deadlift)225x5,255x5,275x5,5,5,5

(Bench2Ct)165x5,5,170x5,5,5

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

56 mins

Missed deadlift WO on Sunday, so I'm "making in up" today. Feeling much better from kidney stone, but kept things very conservative today. I wasn't sure what I'd be able to do and was content going in to just deadlift 135#'s for a few sets if that's all that felt ok. I felt much better than expected, still kept things on the light side and didn't do a heavy single, nor a heavy backoff sets.  But my top sets @275# were not far off projected back offs for the WO. 

I stayed conservative with paused bench, but mainly because of my shoulder.  Kept volume where it was projected, just lower RPE's.  Squats no belt I just took it easy and worked up in sets of 8 until it felt like work. All things considered, this was a spectacular workout.

Nutrition/Weight:

179.8

Mon 4/25/22 - Walk, kidney stone recovery

Drank a TON of water Sunday to try to help flush kidney stone. Went to bed weighing 190+.  Woke up in the morning just over 180. I was up peeing nearly every hour. 

Felt good enough to get out for a walk with Salem.  Other than that, I really laid around all day trying to recover.

Sun 4/24/22 - Kidney Stone and Walk of Hope

 Spent the 4 hours during Walk of Hope in back of van in fetal position. Went to urgent care in the afternoon and they confirmed kidney stone. Gave me a shot, meds and a screened funnel to pee through. Grin and bear it for next few days.  If gets worse, go to ER.

Fun times!

Sat 4/23/22 - GPP

Garage Gym

(DBTri)30x15,35x12,12,12

(HCurl)25x12,12,12

(Tibialis)4x12

(Pullover)35x12,12,12

(RDelt)10x10,10,10

(HollowHold)8x30

(Hang)4x30

38 mins

GPP day and not much to write about.  Just getting the work in.  Hollow holds continue to be HARD!

Nutrition/Weight:

180.8

Fri 4/22/22 - Bench

Garage Gym

(Bench1Ct)205x1,215x1,230x1,175x4,4,4,4

(Squat2Ct)95x5,105x5,115x5,120x5,125x5,115x5

(DBInc)45x10,50x8,60x8,8,8

51 mins

Paused bench for 1@8, 4@9, 4x4@70-75%. Felt pretty good, but top set bothered my R shoulder even though it moved well. I skipped the 4@9 and went straight to back lighter back offs on 90 second rests. Next was superset of 2 count paused squats and DB incline. I wasn't sure on weight for paused squats, so I just started working up conservatively. I didn't go heavy, just wanted to get the feel for these moving into this block with them. DB incline was fine and it didn't really bother my R shoulder.

Nutrition/Weight:

180.2

Wed 4/20/22 - Squat

Garage Gym

(Squat)195x1,205x1,210x1,155x5,5,5,5

(BenchTNG)215x1,225x1,235x1,215x6,200x4,4

(Deadlift2Ct)135x5,185x5,205x5,225x5,5,5

71 mins

Squat for 1@8, 5@8, 3x5 @ 70-75% was the plan. Just didn't feel very good, everything felt heavy warming up. So, I decide I need to back off and try to recover before this lingers (Sunday deadlift felt the same way). I work up to a decently heavy top single, I skip the first heavy back off which is the most taxing, then do the further back offs, but do an extra set to make up volume for the first back off I skip. Trying to get out of the mini hole I've dug myself on lower body/knees.

Next is bench and 2 count paused deadlift. Bench is 1@8, 4@9, -8% 1-4x4 until @RPE9 again.  Bench feels pretty decent warming up and I try to talk myself out of sandbagging upper body too. Glad I stay focused. I hit same top single as last week, but it moves really well, rated @8-8.5. My first back off at 215# I end up doing 6 reps @RPE 9.5. I got to the prescribed 4 reps and felt good. Wasn't sure if I'd call it @RPE8, so I decided to add a rep or two and find out. Solid pressing for me here, despite being a bit stupid. It bothers my R shoulder a bit. I think doing a 5th rep was warranted to get to appropriate RPE, the 6th rep was risking it a bit. 

I supersetted paused deadlift. I've not done these before, so I wasn't sure how heavy to go. I got to 225# and decided to stay there despite the first set at this weight feeling pretty light @RPE6.  The next two sets got harder and I'm glad I didn't go heavier today.

Slow/disappointing start, but strong finish. Overall a solid WO. 

Nutrition/Weight:

181.8

Tue 4/19/22 - GPP

Garage Gym

(RingRow)4x10

(Tibialis)4x10

(PushDn)50x12,10,10,10

(BBCurl)45x4x12

(Crunch)20,16,14,12

(Delt)10x4x12

(Hang)45,50,50,50

(Squat)4x30

45 mins

GPP day. Did inverted rows on the rings instead of pulldowns today. I was just getting tired of pulldowns. Went a little lighter on things than last week, but more sets/volume.

Nutrition/Weight:

182.6.  Down from 186.2 yesterday!

Mon 4/18/22 - Cardio

 2.5 mile walk in 45 mins. Cold and windy. Didn't want to be out today.

Sun 4/17/22 - Deadlift (Strength I - Week 5)

Garage Gym

(Deadlift)275x1,315x1,330x1,345x1,360x1,285x5,5,5

(Bench2Ct)165x5,175x5,185x5,190x5,175x5,5,5

(303Squat)95x8,105x8,115x8,8,8

63 mins

Started with deadlift for 1@8, 5@9, 3x5@ 75-80%. That was the plan anyway. Things felt ok warming up. 345x1 I would've rated @RPE8 and should have stopped there today. But just last week I did 360x2 @RPE8-8.5 and I have a hard time judging RPE on DL singles, so I proceeded to 360 and was still hoping to go heavier than last week. Nope! 360 was @RPE 9.5, felt MUCH heavier than I thought it would. I skipped the planned 5@9 which would've been 325# and proceeded to the second set of back offs at same weight as last week and they also felt heavier. Thinking what I may need is a deload week. Starting to feel a bit banged up and fatigued.  

I supersetted 2 count paused bench. Wasn't sure how heavy I'd go here, so just kept working up starting at 165# working sets. I got to 190x5 with good 2ct pauses which was heavier than I thought I'd get. Also good back off volume.  Pleased with that.

Knees have been cranky and based on how deadlift went, I decided not to push things here. Didn't go as heavy as projected, but got through the volume. Not the best workout ever, but got through and pleased with the effort.

Nutrition/Weight:

182.6

Sat 4/16/22 - GPP

Garage Gym

(DBTri)25x15,35x15,15

(HCurl)25x15,30x15,13

(Tibialis)23,17,17

(Pullover)30x12,35x12,12

(RDelt)10x3x12

(HollowHold)8x30

(Hang)45,60,60

(RevNordic)3x12

(DBShldr)35x3x15

50 mins

GPP. Not much to write about. Did hollow holds for first time in a while. Forgot how hard they are. Did 30 seconds EMOM for 8 mins. Last 3 I had to put my hands on my chest to be able to hold for 30 seconds. Yikes.  Added some DB shoulder press at the end, which is something I don't normally do with GPP.

Nutrition/Weight:

183.0

Fri 4/15/22 - Bench

Garage Gym

(Bench1Ct)215x1,225x1,235x1,215x4,195x4,4,4

(PlatzSquat)150x8,125x8,8,8

(DBInc)50x8,8,60x8,8,8

60 mins

Started with paused bench for 1@8, 4@9, 3x4 @77-80%. R shoulder a bit wonky warming up, but wasn't inhibiting during the WO. Working up felt good. I rated 225# @RPE 7-7.5 and 235# @RPE 8.5-9. So, 5# heavier than last week, but higher RPE. First back off at 215# was solid, but definitely @9-9.5. Further back offs were good, though I think I need to reduce intensity (weight) on back offs for one of the 2 bench days to probably 70-75% instead of 77-80%.

 Next was superset of Platz squats and DB Incline. Last time I did platz squats I worked up in weight (115, 125, 135 x2 sets).  Today I wanted to go heavier, and THEN back off. So I warmed up and then jumped into my top set @150# rated @PRE8, then backed off for 3 sets @125#. I liked this better than working up the other way. I kept DB incline fairly conservative because last week I went a little heavier and it bothered my R shoulder quite a bit. So I got 5 sets of 8 reps in the 6-8 range. Solid WO.

Nutrition/Weight:

180.8

Thu 4/14/22 - Cardio

 3 miles brisk walk in 48:30.

Wed 4/13/22 - Squat

Garage Gym

(Squat)185x1,205x1,215x1,190x5,170x5,5,5

(BenchTNG)205x1,220x1,235x1,215x4,205x4,4,4

(DeadliftOverload)265x5,275x5,285x5,5,5

51 mins

Squat for 1@8, 5@8, 3x5@70%.  Actual workout is 5@9, 2x5@75-80%, but I'm still staying on the conservative side that has been serving me well. My top single was 5# lighter than last week. I was planning on going heavier, but 215 felt about like @RPE 8, so I stopped there. First back off was good and I should have gone heavier. I thought it was 5# heavier than last week, but I was wrong, same weight. I did the further 3x5 backoffs 5# heavier. Still solid squatting for me.

Next was bench and overload deadlift superset. Bench was good warming up. 220# move really well so I bumped to 235 (5# heavier than last week) and it moved well, rated @RPE 8-8.5.  I wasn't sure about my first set of 4 backoffs. Last week was 205 and this week was 215.  I've got to stop doubting myself so much in these WO's. 215x4 was solid, rated @PRE 8.5.  Further backoffs were 205x4,4,4 for really solid pressing work.

For overload deadlift, I wasn't sure what to expect.  My lower back has been really tight the last couple of days and I considerd just doing some light-ish work, or RDLs or SLDLs.  Again, got to stop doubting myself.  When I write out the WO's, they seem a bit overly agressive. But then they aren't. I've gotten stronger and my mind just isn't there yet. I went heavier on deadlift than projected (only by 5#), but rated them all below @PRE8 except the last (5th) set. 

Really good WO. Really pleased with progress and that I've been able to keep everything w/in projected RPE's or even under. My tendency is to start too agressively in a training block and I peak really early in the block and end up overshooting everything, picking up shoulder and knee issues, and having to back way off, skip parts of WO's or modify them to the point they don't resemble the intent. So far, I'm staying on course, and consistency has been the driver behind progress. I'm a believer now that pushing harder ISN'T ALWAYS better :)

Nutrition/Weight:

182.6

Tue 4/12/22 - GPP

Garage Gym

(PullDn)100x22,20

(PullDnRevGrip)100x13,13

(Tibialis)17,17,15,15

(PushDn)75x15,11,50x10,10

(Crunch)15,15,10,10

(BBCurl)55x12,60x12,65x12

(Delt)10x3x12

(Hang)45,60,45

(SealRow)30x12,25x12,12

51 mins

GPP day. Still liking the mix pulldowns of over and underhand grip. I did 2 sets straigt bar pushdowns and 2 sets with rope for triceps. Went heavier on curls today. I was worn out by the time I got to seal rows and didn't have much left for them. Felt like biceps and grip from other work were just fried.

Nutrition/Weight:

183.6

Mon 4/11/22 - Cardio

 2.75 miles in 55 mins. Stopped a few times to get video of newborn ducklings (9 of them!) and turtles for Taryn.

Sun 4/10/22 - Deadlift (Strength I - Week 4)

Garage Gym

(Deadlift)315x2,330x1,345x1,360x2,325x5,285x5,5,5

(BandBench)185x5,165x5,5,5,5

(303Squat)125x8,135x8,140x8,8,8

65 mins

Started with deadlift and overload bench superset. Deadlift was 1@8, 5@9, 3x5@ 75-80%.  Working up felt good and I wanted to go heavier than last week (350#). I did 360 and the rep felt heavier than I thought it should based on warming up. I decided to do a 2nd rep, from full stop, not a bounce. 2nd rep felt better than first and I'd rate this @8-8.5.  Back offs were solid and under target RPE's.  Making good progress here.  For overload bench, I warmed up and hit a top set of 5 at 5# heavier than last week. Back offs for 4 sets were good and also 5# heavier.  Solid pressing.  For tempo squats I didn't think I'd get through 5 sets at prescribed weights. This seemed daunting when writing out the WO.  But, I got through and it actually felt pretty good.  This was probably the best overall WO I've had in quite a while. Very pleased.

Nutrition/Weight:

182.0

Sat 4/9/22 - GPP

Garage Gym

(DBTri)25x15,30x15,15

(Curl)20x15,25x13,13

(Tibialis)20,17,17

(Pullover)30x12,12,12

(Delt)10x12,12,12

(Plank)8x30

(Hang)45,60,70

(RevNordic)3x12

45 mins

Started triple-set of tri's, bi's and tibialis. I did curls alternating arms, which was a nice change. NExxt was pullover and delt superset. Then 8 mins planks, 30 second holds EMOM.  Finsihed with supinated grip hangs and reverse nordics. 

Nutrition/Weight:

182.0

Fri 4/8/22 - Bench

Garage Gym

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

(LungeSquat)95x8,100x8,105x8,8

(DBIncline)50x8,60x8,70x8,60x8,8

57 mins

Started with paused bench for 1@RPE 8, 4@9, 3x4@ 77-80% 1RM. Working up to top single felt goo and 230# moved well @RPE 8-8.5. First backoff was slightly under RPE9 and further backoffs ranged from 7.5 to 8.5 by the last. Solid pauses, good pressing for me today.  Next I supersetted lunge squats and DB incline. Squats bothered my knees today and I didn't go heavy, thought still felt plenty heavy. I did DB incline today instead of barbell to save a bit of time (with superset) and because so much barbell pressing was tough on my R shoulder last week. Incline went well, although the top weight at 70# hit RPE 9-9.5 and did bother my R shoulder a bit. Other sets felt good. Wish I had some 65 & 75 # DB's.

Nutrition/Weight:

182.4

Thu 4/7/22 - Cardio

 3.2 miles walk in 60 mins.

Wed 4/6/22 - Squat

Garage Gym

(Squat)200x1,210x1,220x1,190x5,165x5,5,5

(BenchTNG)205x1,220x1,230x1,205x4,4,4

(DeadliftOverload)255x5,270x5,280x5,5

69 mins

Started squat for 1@RPE 8, 5@9, 3x5 @70% 1RM. Knees been feeling cranky after the last couple days workouts, but they felt good after some warmup sets. Top single 5# lower than last week, but lower RPE. Top back off set was good an 3x5 @70% was solid. Knees a bit sore now as I write this.

Next was superset of bench and deadlift overload. Bench was supposed to be 1@8, 4@9, -5% for 1-2x4.  Top set at 230# moved well and first backoff I rated @RPE8ish, so I didn't take weight off and did 2 more sets there.  Overload deadlift was solid.  Handling this block of training fairly well so far.

Nutrition/Weight:

183.6

Tue 4/5/22 - GPP

Garage Gym

(PullDn)100x20,20

(PullDnRevGrip)100x12,12

(Tibialis)20,17,15,15

(PushDn)75x13,10,10

(Crunch)3x12

(BBCurl)50x12,55x12,60x12

(Hang)40,50,60

(Squat)45,45,60

45 mins

Started with pulldowns and tibialis superset. Pulldowns were 2 sets OH grip, 2 sets UH grip. Really liking the combination of these 2 pulls.  Next was pushdowns and crunches. Both were more challenging than expected, likely because of my workout yesterday.  Finished up with static hangs (reverse grip) and deep squat holds. Took Salem for a briks 2 mile walk after. 

Nutrition/Weight:

183.4

Mon 4/4/22 - Deadlift (Strength I - Week 3)

Went hiking yesterday, so moved Sunday's workout to Monday.

Garage Gym

(Deadlift)320x1,335x1,350x1,315x5,275x5,5,5

(BandBench)180x5,160x5,5,5,5

(303Squat)115x8,125x8,130x8,135x8

59 mins

Deadlift for 1@8, 5@9, 3x5@75%. Working up felt good and top single @350# felt good @RPE8. My first set of 5 felt really good @RPE7.5-8 instead of @9. Further back offs were @REP7-7.5.  Felt better than expected today. I supersetted overload bench with deadlifts for 5@RPE9, then back 4x5 @75%1RM.  Workout called for 5@REP7,8,9, then 1-2x5.  I prefer to hit my top set of 5, then back off for the volume work.  Next was 3-0-3 tempo squats for 8@@RPE 6,7,8x2.  Top set projected at 127, but 130# felt really good, so I bumped up to 135# and it felt good too @RPE 7-8ish. Really enjoying the tempo squats.

Nutrition/Weight:

182.8

Sun 4/3/22 - Kings Mountain State Park

  Hiked 4.5-5 miles, saw horses, picked up rocks and pine cones, played in the stream by the waterfall after the hike. Taryn seemed to have a BLAST.   Sarah and I were so thankful to get out for a hike. We've really missed the mountains since we've been w/o a car since we got home from Christmas travels.  We hit a raccoon, the radiator started leaking after we got home and due to supply chain issues, they can't get the parts to fix the car. We finally got a rental which made this trip possible.

Fri 4/1/22 - Bench

Garage Gym

(Bench1Ct)190x2,205x1,215x1,225x1,205x4,190x4,4

(PlatzSquat)95x8,115x8,125x8,135x8,8

(Incline)125x8,135x8,145x8,8

62 mins

Started with bench for 1@8, 4@9, 2x4@75-80%1RM. Working up felt good. 215# moved really well @RPE7-7.5 so I bumped to 225# for a good single @RPE8. First back off was 5-10# heavier than projected (conservative 1RM estimate) @RPE 8-8.5.  Further backoffs were also heavier than projected and @RPE 7.5ish. Solid pressing for me.  Next the program calls for overload squats, which I don't have equipment for. The last block I was doing lunge squats so I changed it up today and did Platz squats for sets of 8. Knees were barking a bit during warmup, but felt pretty good as I got into the squats.  Finished up with incline for 8reps @ RPE 6,7,8x2.  These bothered my R shoulder a bit when I got loose and out of good scapular postition. Solid WO.

Nutrition/Weight:

181.0

Thu 3/31/22 - Cardio

1.7 mile walk with Sarah and Salem. It was nice ot get out together. The water was fairly high on the greenway from rain in the morning, but on our way back the levels had risen considerable and the boardwalk that was dry 20 minutes ago was now under ankle deep water.  We didn't have time to go around, so we walked through.