Tue 5/31/22 - Squat

Garage Gym

(Squat)185x2,205x1,155x5,5,5,5,5

(Incline)115x8,125x8,130x8,135x8,8,8

(Deadlift-2")275x1,295x1,315x1,235x4,4,4,4

63 mins

Squat was 1@8, 5x5@70-75%. With work travel schedule coming up, I'm not going to have a gym to complete the strength program, so this WO veers from the template. I wanted to work up to a heavy-ish squat single, then some 5x5 volume around RPE7.  Mission accomplished on that. Next was incline for 5 or 6 sets of 8.  Right shoulder felt pretty good on these.  Deficit deadlift was really good, working up to 1@8, then backing off for 4x4@ 70-75%.  Still really enjoying deficit deadlifts.

Nutrition/Weight:

184.6

Sun 5/29/22 - Deadlift (Strength i - Week 11)

Note: This is week 11 of the strength program, but I've had to scrap any resemblance to the bench portion because of my right shoulder. I also modified pin squats last week, we'll see what happens this week. 

Garage Gym

(Deadlift)315x2,335x1,350x2,365x2,375x1,280x5,315x3,3,3

(LowInc)185x1,195x1,145x5,5,5,5

(Squat2Ct)120x6,125x6,135x6,6,6

65 mins

Deadlift was 1@8+, 5@75%, 3x3@80-85%.  Working up felt really good. My top sets have been 360# and I hit 365 for a double. I should not have done this. While it felt good, I think it would have been better to do it for 1, then the 375.  375 went, but I think it would've moved better without the double prior. Still very pleased with the 375# PR! I'll have to check, I think it might be, or tie a PR.  Back offs were solid. I did low incline pin bench instead of flat pin bench, feels better on my R shoulder. I still tried to work up to a "heavy" single, then backed off for 4x5.  Finished up wiht 2-3 count paused squats for 5 sets. Really solid WO.

Nutrition/Weight:

183.2

Sat 5/28/22 - GPP

Garage Gym

(PullDn)100x4x12

(Tibialis)4x10

(PushDn)60x15,15,15,12

(Curl)25x12,20Hx12,12

(Crunch)15x15,12,10,10

(Hang)4x45

38 mins

GPP day.

Nutrition/Weight:

177.8

Fri 5/27/22 - Bench

Garage Gym

(LowInc)135x5,145x5,5,5,5,5

(Squat)95x10,115x10,10,120x10,10

(OHP)75x6,85x6,6,6,6

51 mins

I started with flat bench, but it was really bothering my R shoulder so I switched to low incline and it felt better. Just did 5x5 @RPE 7 basically. Next I did squats for sets of 10. WO called for pin squats, but they kind of bothered my knees last week, so I just wanted some squat volume. Finished up with OHP for some more pressing that wouldn't bother my shoulder too much.  A "meh" workout.

Nutrition/Weight:

177.8

Wed 5/25/22 - Squat

Garage Gym

(Squat)185x1,205x1,215x1,185x4,165x4,4,4

(LowInc)125x6,135x6,145x6,135x6,6,6

(Deadlift-2")235x4,250x4,265x4,4,4

58 mins

Started with squat for 1@8, 4@8-9, 3x4@70-75%. Warming up felt really good, 205 felt really good, 215 was ok, hit a bit of a sticking point. Back off to 185 was good @8-8.5 and further backoffs were @7-8 with the last set feeling the best.  Much better than last squat WO where my back didn't feel right so I was very conservative. 

Next I supersetted low incline and deficit deadlifts. Low incline feels better than flat bench for my R shoulder. Just did some tempo (3-0-1) work. Deficit deadlifts were really good. I'm still getting used to this, so strong upside is still there. I feel like my form is actually better than conventional pulls. I think because I'm standing on a 2" bumper plate (35#), my stance is more narrow + the defecit makes me start the pull with my legs more, rather than using so much back. I rated the top DL sets @RPE 7.

Nutrition/Weight:

179.2 

Tue 5/24/22 - GPP

Garage Gym

(BOR)135x4x10

(Tibialis)4x12

(DBTri)35x3x10

(HCurl)25x10,20x10,10

(HollowHold)4x40

(Delt)5x3x10

(Hang)4x30

(IncFly)20x3x12

45 mins

GPP. Did bent over rows for the first time in quite a while. First set felt heavy, better after I got warmed up. Feeling beat up, didn't push things too hard.

Nutrition/Weight:

181.0

Mon 5/23/22 - Cardio

 2.7 miles in 46 mins in the rain.

Sun 5/22/22 - Deadlift (Strength I - Week 10)

Garage Gym

(Deadlift)330x1,345x1,360x1,325x4,280x4,4,4

(PinBench)135x5,155x5,160x5,155x5,5,5

(Squat2Ct)95x6,115x6,125x6,130x6,6

57 mins

Deadlift for 1@8, 4@9, 3x4@75%. Solid pulling today, back to where I was a couple weeks ago. Pin bench just worked up in sets of 5 until slight discomfort, then backed off. Squat 2 count pauses were lighter than estimated because knees were a bit tender from pin squats on Friday.

Nutrition/Weight:

180.6

Sat 5/21/22 - GPP

Garage Gym

(PullDn)100x16,16,13,13

(RevNordic)4x12

(PushDn)60x4x12

(Curl)45x15,15,20x10,10

(Crunch)10#x12,12,10,10

(Delts)3x10/10/10

(Hang)3x45

(IncFly)20x3x12

48 mins

GPP day. I'm liking the mix of over and under hand grip pulldowns. Delts were light 5# 10 reps of front, side, rear. Added light incline fly's since I'm not doing a lot of pressing lately.

Nutrition/Weight:

179.0

Fri 5/20/22 - Bench

Garage Gym

(Bench1Ct)135x5,155x5,135x5,5,5,5,5

(PinSquat)145x1,165x1,185x1,165x4,140x4,4

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

58 mins

Still working on R shoulder and finding some pressing I can do without pain. Paused bench, fairly light. Top set at 155# bothered my shoulder, so dropped and did 5's.  Next was pin squat, something I've never done before and I liked it. Not as much as paused squats, but solid first go here.  Finished with some overhead press. Program called for floor press, but can't do that with my shoulder.

Nutrition/Weight:

180.4

Thu 5/19/22 - GPP

Garage Gym

(InvertRow)15,12,12,10

(Tibialis)4x12

(DBTri)30x3x15

(Curl)20x3x15

(Plank)4x60

(Hang)4x40

38 mins

GPP day. Just getting the work done.

Nutrition/Weight:

182.2

Wed 5/18/22 - Squat

Garage Gym

(Sq Garage Gym uat)185x1,195x1,165x4,4,4,4

(LowInc)135x5,145x5,155x5,5,5,5,5

(Deadlift-2")185x4,205x4,225x4,245x4,4

42 mins

Squat for 1@8, 4@9, 3x4@75%.  My lower back has been bothering me since all the driving this weekend and then deadlift/squats on Monday. So I took it easy today and worked up to 195# for top single, felt it a bit in my back, so stopped there. Skipped the 4@9 set and jumped to 75% sets. I did 4x4 since I skipped the heavy set of 4. I super setted low incline and deficit deadlift. I swapped low incline for comp bench because of R shoulder, still finding entry points. I didn't go heavy on low incline, but got volume and almost no pain. I was conservative on deficit deadlifts. First time doing them, and because of my back. These actually felt really good, still stayed conservative. Decent WO.

Nutrition/Weight:

182.0

Tue 5/17/22 - GPP

Garage Gym

(PullDn)100x15,15,12,12

(Tibialis)4x12

(PushDn)60x15,13,13,13

(Curl)25x10,10,Hx10,10

(Crunch)20,18,16,16

(Hang)50,60,60,70

(Delt)5x4x15

42 mins

GPP day. Hadn't done pulldowns in a while and enjoyed them. 2 overhand, 2 underhand sets.  Also hadn't done pushdowns in a while, but since the pulley was set up for pulldowns, I did pushdowns and they were good. Triceps on fire! Delts were light, high reps, full ROM.

Nutrition/Weight:

184.0

Mon 5/16/22 - Deadlift (Strength I - Week 9)

Garage Gym

(Deadlift)315x1,330x1,345x1,315x4,275x4,4

(PinBench)145x8,8,8,8

(Squat2Ct)95x6,115x6,125x6,6

46 mins

A lot of driving the last 4 days. Charlotte to Lexington, KY, then Lexington to South Bend. Katherine graduation, got Hayden, drove South bend to Great Falls/Leesburg. Then Leesburg back to Charlotte. About 30 hours driving in 4 days. Not a lot of good sleep. This workout was after driving home from Leesburg to Charlotte (6 hrs). Back and hamstring were tight from all the sitting. Wasn't expecting much.

Deadlift was decent, good compared to expectations. Pin bench was modified due to R shoulder still bothering me. Paused squats started light and just worked up to something that felt like work. Last set ended up being @RPE8, so I was in the ballpark.  Solid WO considering.

Nutrition/Weight:

NA - drove home from Leesburg, worked out after drive

Sat/Sun 5/14 - 5/15 - Drove to ND to get Hayden

 Lots of driving Fri - Mon, about 30 hours.

Fri 5/13/22 - Bench

Garage Gym

(Bench1Ct)165x3,175x3,145x5,5,5,5

(Squat2Ct)165x1,185x1,195x1,165x4,145x4,4

(DBInc)40x10,45x10,50x10,10,10

45 mins

Today should be comp bench, paused squat and wide grip bench. Right shoulder is still now better, so I worked up on bench to feel it out. 145# felt fine, 165# felt a small amount of pain, 175 it was a little worse. I went back down to 145 and did sets of 5 with 3-1-3 tempo. Felt ok, not great.  Paused squat was great, really liking these. Felt good at the bottom, long pauses for solid 2-3 count. Heavier than last week and more volume. Pleased.  

With my R shoulder, I figured it wasn't a great idea to do more flat and wide-grip benching, but incline seems to feel ok, so I did DB incline for some volume, nothing over RPE8, mostly 6s & 7s.

Nutrition/Weight:

179.2

Thu 5/12/22 - GPP

Garage Gym

(RingRow)12,12,10,10

(Tibialis)16,12,12,12

(DBTri)35x12,12,10

(Curl)25x12,Hx10,10

(Crunch)4x15

(Hang)4x45

35 mins

GPP day, not much of significance, just doing the work.

Nutrition/Weight:

179.8

Wed 5/11/22 - Squat

Garage Gym

(Squat)195x1,205x1,215x1,195x4,165x4,4

(Bench)145x5,165x5,145x5,5,5,5

(Deadlift2Ct)245x4,265x4,285x4,275x4

47 mins

Squat for 1@8, 4@8-9, 2x4@75%. Squat felt good, top single was solid, back offs were good. For bench, I did some tempo sets of 5 working up. 165# bothered my R shoulder a bit, so I dropped right back down to where almost no pain.  Paused deadlift was good. 4@7,8,9 -5% 1x4.  My RPE's were probable @6,7,8-8.5.

Nutrition/Weight:

179.0

Tue 5/10/22 - Cardio

 3.1 miles in 57 mins

Mon 5/9/22 - Deadlift (Strength I - Week 8)

Garage Gym

(Deadlift)315x2,330x1,345x1,325x4,285x4,4

(Bench2Ct)145x6,155x6,6,6,6

(Squat)135x6,145x6,150x6,6

60 mins

Deadlift for 1@8, 3@9, 2x4@75%. Felt solid. Bench I went off program, trying to find an entry point back into benching without R shoulder pain. Betless squat for sets of 6 @RPE 6,7,8x2. Solid WO.

Nutrition/Weight:

179.8

Sat & Sun 5/7 - 5/8 - Camping

 Saturday drove to Dupont State forest and hiked with Sarah, Taryn, Salem for 3 hours, 5 miles. After, Taryn played in the river, stripped diaper off an played naked. She had a blast. Then drove to Davidson River Campground in Pisgah National Forest and camped for the night. 

Sunday, plan was to hike John Rock, but Taryn threw up in her breakfast, we packed up and drove home. Snuggled on the couch most of the day with T on Mother's day.

Fri 5/6/22 - Bench

Garage Gym

(Bench1Ct)185x1,195x1,145x3,3,3

(Squat2Ct)155x1,165x1,175x1,185x1,155x4

(CGFloorPress)125x6,135xx6,145x6

46 mins

Bench for 1@8, 4@8-9. R shoulder still not right, 195# isn't even very close to what my back offs should be. I did 145# back off tempos 2-1-2. Paused squats were great, very pleased with these, and I enjoyed them!  Floor press also bothered my shoulder. No more horizontal pressing for a little bit. Or, it needs to be very light.

Nutrition/Weight:

178.4

Thu 5/5/22 - Cardio

 2.3 miles in 43 mins

Wed 5/4/22 - Squat

Garage Gym

(Squat)175x2,195x1,205x1,215x1,195x4

(BenchTNG)185x1,165x5

(Deadlift2Ct)185x4,225x4,245x4,265x4

40 mins

Squat for 1@8, 4@8-9 was fine. I still struggle with squat singles. 205 felt really good, 215 felt too heavy. Back offs @195 were hard, but good. Bench, R shoulder still fucked up, may have to do tempo work, or incline to work around it until it heals. Heavy bench is done for now.  2-count deadlift was good. went heavier than expected and felt easier than expected.

Nutrition/Weight:

180.2

Tue 5/3/22 - GPP

Garage Gym

(RingRows)4x10

(Tibialis)13,13,12,12

(DBTri)30x15,40x12,10,8

(Curl)25x10,10,Hx10,10

(Plank)9x30

(Hang)45,60,60,65

48 mins

GPP. Nothing special, just getting work in. 

Nutrition/Weight:

181.4

Mon 5/2/22 - Deadlift (Strength I - Week 7 - Deload/Pivot week)

Garage Gym

(Deadlift)275x1,295x1,315x1,330x1,345x1,360x1,315x4

(Bench2Ct)180x1,195x1,175x4

(Squat)115x6,135x6,145x6

39 mins

Strength I, Week 7, pivot/deload week. Deadlift for 1@8, 4@8-9. Felt much better than I anticipated, went heavier than planned, felt good. Back off was "easy" @6.5-7RPE.

Bench was hard on my R shoulder, went light, still bothersome. Need to find a new path back to bench. Squat was fine, just sets of 6 @RPE 6,7,8.

Nutrition/Weight:

183.2

Sat 4/30/22 - Bench

Garage Gym

(Bench1Ct)200x1,210x1,220x1,230x1,205x4,165x4

(Squat2Ct)115x5,135x5,145x5,135x5,5,5

(DBInc)45x8,50x8,60x10,10,10,8

67 mins

Started with paused bench and felt pretty good up to 220#, rated @RPE 7.5.  Should've stopped there. Did 230x1 and it really bothered my R shoulder. Backed off to 205, painful, backed off to 165 and got through the 4 reps but called it there (rather than 4x4). Pissed at myself.  Next was paused squats with DB incline. Squats were good and I liked the pauses. Went heavier than last week, felt solid. DB incline didn't bother my shoulder so I added some volume here.

Nutrition/Weight:

178.2

Fri 4/29/22 - Cardio

 3.5 mile walk in 60 mins