Gym: Garage Gym
(BoxSquat)95x8,115x8,135x8,145x8,8,8
(Bench2")115x6,135x6,6,6
(SplitSquat)3x30
(RDL)185x8,205x8,230x8,8,8
65 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. My knees have been really cranky since traveling home from Notre Dame. Sitting for long periods always seems to bother them. Didn't know if I'd even get through squat warmups. But, I was surprised and warmups felt decent and knees felt better as it went along. I worked up to 3 working sets at ~RPE8. Next we did barbell bench. Warmups bothered my right shoulder as soon as I started adding any weight. I got up to 115#'s and it felt light but right shoulder really bad. Then I asked Sarah to hold a 2" block on my chest to make sure I was stopping above full ROM. This helped and I was able to bump the weight up to 135#'s. Next we did split squats for 30 second holds. This is up from 20 seconds. Finished up with RDL's, working up to 3 sets at RPE8. Solid workout. My left trap was bothering me and after RDL's I had OHP written in as our last exercise. During warmups, I could tell this was going to aggravate my trap so we skipped them.
Nutrition/Weight:
I weighed 193.6 this morning.
Wednesday, October 30, 2019
Monday, October 28, 2019
Sat 10/26/19 - Full Body (Hotel Gym in South Bend)
Gym: Hotel Gym
(Incline)50x8,55x8,60x8,8
(WallSit)4x40seconds
(Pulldn)120x10,140x10,10
(SplitSquat)3x20seconds
(Shldr)40x8,8,8
(SeatRow)65x10,10,10
42 + 6 = 48 mins
Worked out at the hotel gym. They had machine that had a pressing station (flat/incline/shoulder) and a pulling station (pulldown & seated row). So we made the most of it.
Started with incline, working up to about an RPE8 for 2 sets. Supersetted this with wall sits. Then we did pulldowns supersetted with split squats. Finished up with shoulder press and seated rows. Decent workout for the hotel setup. This workout was similar to what we did before being introduced to Barbell Medicine, before putting much emphasis on squats and deadlifts. The difference here being that we supersetted with some leg isometrics.
Nutrition/Weight:
Tried to not eat like a madman while away for a 3-day weekend. We took a bunch of food with us (protein powder, jerky, etc.) and of course got stopped going through security at the airport. Never fails. They want to inspect our food. Sarah's protein powder got quite the inspection. Being pregnant with a big belly, she's a prime candidate for smuggling a bunch of cocaine disguised as protein powder :)
(Incline)50x8,55x8,60x8,8
(WallSit)4x40seconds
(Pulldn)120x10,140x10,10
(SplitSquat)3x20seconds
(Shldr)40x8,8,8
(SeatRow)65x10,10,10
42 + 6 = 48 mins
Worked out at the hotel gym. They had machine that had a pressing station (flat/incline/shoulder) and a pulling station (pulldown & seated row). So we made the most of it.
Started with incline, working up to about an RPE8 for 2 sets. Supersetted this with wall sits. Then we did pulldowns supersetted with split squats. Finished up with shoulder press and seated rows. Decent workout for the hotel setup. This workout was similar to what we did before being introduced to Barbell Medicine, before putting much emphasis on squats and deadlifts. The difference here being that we supersetted with some leg isometrics.
Nutrition/Weight:
Tried to not eat like a madman while away for a 3-day weekend. We took a bunch of food with us (protein powder, jerky, etc.) and of course got stopped going through security at the airport. Never fails. They want to inspect our food. Sarah's protein powder got quite the inspection. Being pregnant with a big belly, she's a prime candidate for smuggling a bunch of cocaine disguised as protein powder :)
Thursday, October 24, 2019
Thu 10/24/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 5,1,1)95x8,115x8,135x8,8
(Incline)125x8,135x8,145x8
(SplitSquat)3x20
(CGBP)115x8,8,8
(Crunch)3x10
48 + 6 = 54 mins
Warmed up with what's been standard 2x30 second wall sits. Started with squats. Knees have been bothering me since last WO, so I went a little lighter than last WO. Knees actually felt really good during squats despite being fairly painful the last few days. Next we did incline, 3 sets working up. Then we did split squats. We both felt these were hard today. Finished with close grip bench and crunches. CGBP bothered my R shoulder despite not feeling heavy at all.
Nutrition/Weight:
I weighed 192.8 this morning.
(BoxSquat 5,1,1)95x8,115x8,135x8,8
(Incline)125x8,135x8,145x8
(SplitSquat)3x20
(CGBP)115x8,8,8
(Crunch)3x10
48 + 6 = 54 mins
Warmed up with what's been standard 2x30 second wall sits. Started with squats. Knees have been bothering me since last WO, so I went a little lighter than last WO. Knees actually felt really good during squats despite being fairly painful the last few days. Next we did incline, 3 sets working up. Then we did split squats. We both felt these were hard today. Finished with close grip bench and crunches. CGBP bothered my R shoulder despite not feeling heavy at all.
Nutrition/Weight:
I weighed 192.8 this morning.
Tuesday, October 22, 2019
Tue 10/22/19 - Full Body (Deadlift)
Gym: Garage Gym
(SLDL)210x6,225x6,235x6,6,6
(OHP)75x8,80x8,90x8,95x8
(8"StepUp)3x6
(BandSquat)3x10
(DBBench)50x8,60x8,8
48 + 6 = 54 mins
Warmed up with what's been standard 2x30 second wall sits. Couldn't believe how heavy I was this morning. I was 195 yesterday after eating a ton of carbs at the neighborhood fall festival Sunday, and then more late night at home. I ate fairly clean Monday but was still heavier. I think I've got to start reigning it in now or else it could get ugly over Thanksgiving and Christmas :0.
Anyway, the WO...
Started with SLDL and bumped the weight each set compared to last WO. It didn't feel easy, but still in the REP8 range. Next we did overhead press. Warmup and working up sets were fine, but first real working set bothered my R trap. My plan was to go heavier than last WO, but that didn't happen and I only got 1 set at 95#'s. I think I went too heavy on pressing movements on Sunday. I'm also fighting a bad cold/cough. Excuses :). Then we did 8# steppes. First set really bothered my R knee, but each set it felt better. Finished up with band squats (felt good) and DB bench, was blah. Unimpressive WO, but glad to have it done.
Nutrition/Weight:
I weighed 195.4 this morning.
(SLDL)210x6,225x6,235x6,6,6
(OHP)75x8,80x8,90x8,95x8
(8"StepUp)3x6
(BandSquat)3x10
(DBBench)50x8,60x8,8
48 + 6 = 54 mins
Warmed up with what's been standard 2x30 second wall sits. Couldn't believe how heavy I was this morning. I was 195 yesterday after eating a ton of carbs at the neighborhood fall festival Sunday, and then more late night at home. I ate fairly clean Monday but was still heavier. I think I've got to start reigning it in now or else it could get ugly over Thanksgiving and Christmas :0.
Anyway, the WO...
Started with SLDL and bumped the weight each set compared to last WO. It didn't feel easy, but still in the REP8 range. Next we did overhead press. Warmup and working up sets were fine, but first real working set bothered my R trap. My plan was to go heavier than last WO, but that didn't happen and I only got 1 set at 95#'s. I think I went too heavy on pressing movements on Sunday. I'm also fighting a bad cold/cough. Excuses :). Then we did 8# steppes. First set really bothered my R knee, but each set it felt better. Finished up with band squats (felt good) and DB bench, was blah. Unimpressive WO, but glad to have it done.
Nutrition/Weight:
I weighed 195.4 this morning.
Monday, October 21, 2019
Sun 10/20/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 303)115x8,135x8,145x8,8
(Incline)135x5,150x5,160x5,5,5
(SplitSquat)3x20
(RDL)185x8,205x8,225x8,8,8
(Bench)135x8,8,8
80 + 6 = 86 mins
Warmed up with what's been standard 2x30 second wall sits. Started with box squats with 3,0,3 tempo. Did a few warmup sets, then worked up to 2 sets at REP8. Felt good, solid effort. Next we did incline, sets of 5 working up to about an RPE8 for 3 sets. Very pleased with this, especially since we haven't been doing as much incline lately. Then we did split squats. These were challenging after squats today. Then we did RDL's, working up to 3x8 at REP8. Finished up with barbell bench for 3 sets. Felt pretty solid and didn't bother my R shoulder too much, however, I think I should've gone a bit lighter. This was a 30# jump from last time I did flat barbell bench. Overall, this was a really good WO. But, I think this was probably too much volume that ended up being higher than RPE8 on several movements. I think this was fine today, but I really need to be careful about not making a habit of this volume and intensity combination.
Nutrition/Weight:
I weighed 192.0 this morning.
(BoxSquat 303)115x8,135x8,145x8,8
(Incline)135x5,150x5,160x5,5,5
(SplitSquat)3x20
(RDL)185x8,205x8,225x8,8,8
(Bench)135x8,8,8
80 + 6 = 86 mins
Warmed up with what's been standard 2x30 second wall sits. Started with box squats with 3,0,3 tempo. Did a few warmup sets, then worked up to 2 sets at REP8. Felt good, solid effort. Next we did incline, sets of 5 working up to about an RPE8 for 3 sets. Very pleased with this, especially since we haven't been doing as much incline lately. Then we did split squats. These were challenging after squats today. Then we did RDL's, working up to 3x8 at REP8. Finished up with barbell bench for 3 sets. Felt pretty solid and didn't bother my R shoulder too much, however, I think I should've gone a bit lighter. This was a 30# jump from last time I did flat barbell bench. Overall, this was a really good WO. But, I think this was probably too much volume that ended up being higher than RPE8 on several movements. I think this was fine today, but I really need to be careful about not making a habit of this volume and intensity combination.
Nutrition/Weight:
I weighed 192.0 this morning.
Friday, October 18, 2019
Fri 10/18/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 5,1,1)95x8,115x8,135x8,8
(BOR)135x8,155x8,165x8,8
(SplitSquat)3x20
(CGBP)115x8,125x8,8
(SidePlank)3x30
(DBInc)50x10,10
60 + 6 = 66 mins
Warmed up with what's been standard 2x30 second wall sits. First we did box squats with 5,1,1, tempo. Did a few warmup sets, then worked up to 2 sets at REP8. Second set was probably a 9. Slow tempo gets challenging, but felt good. Then we did bent over rows for 4 sets, working up to 2 at REP8. Last set was definitely a 9+. Then we did split squats for 3 sets of 20 second holds. Next we supersetted close grip bench press (with 2" pause off chest) with side planks. Finished up with 2 sets paused DB incline. Solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
(BoxSquat 5,1,1)95x8,115x8,135x8,8
(BOR)135x8,155x8,165x8,8
(SplitSquat)3x20
(CGBP)115x8,125x8,8
(SidePlank)3x30
(DBInc)50x10,10
60 + 6 = 66 mins
Warmed up with what's been standard 2x30 second wall sits. First we did box squats with 5,1,1, tempo. Did a few warmup sets, then worked up to 2 sets at REP8. Second set was probably a 9. Slow tempo gets challenging, but felt good. Then we did bent over rows for 4 sets, working up to 2 at REP8. Last set was definitely a 9+. Then we did split squats for 3 sets of 20 second holds. Next we supersetted close grip bench press (with 2" pause off chest) with side planks. Finished up with 2 sets paused DB incline. Solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
Wednesday, October 16, 2019
Wed 10/16/19 - Full Body (Deadlift)
Gym: Garage Gym
(OHP)75x8,85x8,95x8,8
(SLDL)205x6,215x6,225x6,6,6
(StepUp)3x6
(DBBench)50x8,60x8,8
(SpanishSquat)3x10
51 + 6 = 57 mins
Warmed up with 2 sets 30 second wall sits. WO started with OHP for 4 sets, working up to 2 at RPE 8. Felt pretty good. Next was stiff legged deadlift. I'm still feeling a bit fatigued from the backpacking trip, so I didn't go as heavy as before the trip. But decent amount of volume here, working up to 3 sets at RPE 8. Then we did 3 sets of step ups at 8 inches. Finished up with superseding DB bench and band squats. Bench was paused reps and felt good. No shoulder pain. Squats were harder than I thought they should be, legs still beat up from the backpacking trip. Solid first WO back after a week off.
Nutrition/Weight:
I weighed 192.2 this morning.
(OHP)75x8,85x8,95x8,8
(SLDL)205x6,215x6,225x6,6,6
(StepUp)3x6
(DBBench)50x8,60x8,8
(SpanishSquat)3x10
51 + 6 = 57 mins
Warmed up with 2 sets 30 second wall sits. WO started with OHP for 4 sets, working up to 2 at RPE 8. Felt pretty good. Next was stiff legged deadlift. I'm still feeling a bit fatigued from the backpacking trip, so I didn't go as heavy as before the trip. But decent amount of volume here, working up to 3 sets at RPE 8. Then we did 3 sets of step ups at 8 inches. Finished up with superseding DB bench and band squats. Bench was paused reps and felt good. No shoulder pain. Squats were harder than I thought they should be, legs still beat up from the backpacking trip. Solid first WO back after a week off.
Nutrition/Weight:
I weighed 192.2 this morning.
Thu Oct 10 - Sun Oct 13 - Backpacking on the AT in PA
The plan was to hike for 5 days and do ~52 miles. We got ahead the first day and just stayed ahead of schedule to finish in 4 days. Another good trip with Tom C. This was my 5th year backpacking with him.
Day1 Thursday 10/10/19: 1180.6 - 1193.4 = 12.8 miles
PA 72 PA 443 to 501 shelter. Started at 9am, finished at 4:30pm
Met caretaker of 501 shelter, trailname Borderline. He maintains the trail up here. Tom asked him (jokingly) if he could do anything about the rocks. He said they “sharpen them every Spring”.
PA 72 PA 443 to 501 shelter. Started at 9am, finished at 4:30pm
Met caretaker of 501 shelter, trailname Borderline. He maintains the trail up here. Tom asked him (jokingly) if he could do anything about the rocks. He said they “sharpen them every Spring”.
We started at 9am Rocks weren't too bad & we made good
time today. Plan was to stop at William Penn shelter, but we got there at 1:15
& decided to push on to 501. Arrived at about 4:30. Tom in the bunkhouse, I
set up my hammock out back.
Day2 Friday 10/11/19: 1193.4 - 1207.0 = 12.7 miles
501 Shelter to Campsite
Left just before 9am, arrived at camp at 4pm. Rocks were bad today. Feel like someone took a hammer to the bottom of my feet. We saw an American Chestnut about .75 miles south of Rt 183 on a new section of trail. Nice campsite. Carried 5 liters of water the last mile from stream to campsite.
501 Shelter to Campsite
Left just before 9am, arrived at camp at 4pm. Rocks were bad today. Feel like someone took a hammer to the bottom of my feet. We saw an American Chestnut about .75 miles south of Rt 183 on a new section of trail. Nice campsite. Carried 5 liters of water the last mile from stream to campsite.
Day3 Saturday 10/12/19: 1207.0 - 1217.8 = 11.4 miles
Campsite to Port Clinton (miles aren't the same between guthook & AWOL). But it was 11.4 today.
Left at 9:15, arrived at 3:45. Rocks were BRUTAL today. The last 4 miles from lunch break at a campsite to Port Clinton were the worst I've ever done on the AT. The last 1-.5 mile is a straight drop into PC with ZERO switch backs. We walked to main Street & decided to get a hotel. $75 for a shit hole with community bathroom, but we welcome it after today. We'll eat at the Port Clinton hotel restaurant & enjoy a relaxing evening off trail.
Campsite to Port Clinton (miles aren't the same between guthook & AWOL). But it was 11.4 today.
Left at 9:15, arrived at 3:45. Rocks were BRUTAL today. The last 4 miles from lunch break at a campsite to Port Clinton were the worst I've ever done on the AT. The last 1-.5 mile is a straight drop into PC with ZERO switch backs. We walked to main Street & decided to get a hotel. $75 for a shit hole with community bathroom, but we welcome it after today. We'll eat at the Port Clinton hotel restaurant & enjoy a relaxing evening off trail.
Day4 Sunday 10/13/19: 1217.8 - 1232.3 = 14.5 miles
Port Clinton to Hawk Mountain Road. Started at 8:30am, finished at 4pm. Started with road walk on 61 (missed the AT coming out of town) then 1,000 foot climb out of PC up to a sharp ridge. There were a couple decent climbs down to springs, down to a shelter and then another long climb up to the Pinnacle. Decent lookout & then 2 rocky miles to the Pulpit. Great overlook, but really crowded so we didn't stay long.
There were about 6.5 miles left & I didn't know if Tom would be willing to push to the end. Thankfully, the AT ran along a fire road for the next 4-5 miles. It got us off the rocks & we made good time. We got off the road & back to normal AT trail for the last mile. It was a fitting way to finish our 51.4 mile section. Feet sore, but my knees held up very well.
Port Clinton to Hawk Mountain Road. Started at 8:30am, finished at 4pm. Started with road walk on 61 (missed the AT coming out of town) then 1,000 foot climb out of PC up to a sharp ridge. There were a couple decent climbs down to springs, down to a shelter and then another long climb up to the Pinnacle. Decent lookout & then 2 rocky miles to the Pulpit. Great overlook, but really crowded so we didn't stay long.
There were about 6.5 miles left & I didn't know if Tom would be willing to push to the end. Thankfully, the AT ran along a fire road for the next 4-5 miles. It got us off the rocks & we made good time. We got off the road & back to normal AT trail for the last mile. It was a fitting way to finish our 51.4 mile section. Feet sore, but my knees held up very well.
Tuesday, October 8, 2019
Tue 10/8/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 303)95x10,115x10,135x10,10
(Incline)135x8,145x8,150x8
(RDL)135x8,185x8,205x8,8,8
(Bench)105x8,8,8
(SplitSquat)3x20
70 + 6 = 76 mins
Warmed up with 2 sets 30 second wall sits. WO started with box squat with 3-0-3 tempo, 10 reps at RPE6,7,8x2. Felt really good. I did 135x8 last WO and today did 135x10x2 and I think it felt easier. That's a very positive sign. Then we did incline for 3 sets, working up to an REP 8ish set. Next we did RDL's working up to 3x8 at RPE8. I went lighter today because of backpacking trip coming up and did them on fairly short rests. We finished up with bench and split squat superset. Bench felt good today, no pain in my R shoulder. I think a real tight setup helped.
Nutrition/Weight:
I weighed 191.8 this morning.
(BoxSquat 303)95x10,115x10,135x10,10
(Incline)135x8,145x8,150x8
(RDL)135x8,185x8,205x8,8,8
(Bench)105x8,8,8
(SplitSquat)3x20
70 + 6 = 76 mins
Warmed up with 2 sets 30 second wall sits. WO started with box squat with 3-0-3 tempo, 10 reps at RPE6,7,8x2. Felt really good. I did 135x8 last WO and today did 135x10x2 and I think it felt easier. That's a very positive sign. Then we did incline for 3 sets, working up to an REP 8ish set. Next we did RDL's working up to 3x8 at RPE8. I went lighter today because of backpacking trip coming up and did them on fairly short rests. We finished up with bench and split squat superset. Bench felt good today, no pain in my R shoulder. I think a real tight setup helped.
Nutrition/Weight:
I weighed 191.8 this morning.
Saturday, October 5, 2019
Sat 10/5/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 511)95x8,115x8,135x8
(OHP)75x8,95x8,100x8,105x8
(BOR)135x8,155x8,175x8,10
(SplitSquat)3x20
(CGBP)95x8,115x8,8,8
(SidePlank)3x30
70 + 6 = 76 mins
Warmed up with 2 sets 30 second wall sits. WO started with box squat with 5-1-1 tempo, 8 reps at RPE6,7,8. Felt really good. 135 felt like work, but good. Then we did overhead press. Planned to work up to 2 sets at REP 8, but I felt like I had a bit more after the 3rd set so I bumped up 5 more pounds. Then we did BOR, working up to 2 sets at RPE 8. Next we did close grip bench press, supersetted with split squat isometrics. Close grip bothered my R shoulder a bit, but the closer my grip was, the better it felt on my shoulder. Finished up with side planks. Good WO!
Nutrition/Weight:
I weighed 192.6 this morning.
(BoxSquat 511)95x8,115x8,135x8
(OHP)75x8,95x8,100x8,105x8
(BOR)135x8,155x8,175x8,10
(SplitSquat)3x20
(CGBP)95x8,115x8,8,8
(SidePlank)3x30
70 + 6 = 76 mins
Warmed up with 2 sets 30 second wall sits. WO started with box squat with 5-1-1 tempo, 8 reps at RPE6,7,8. Felt really good. 135 felt like work, but good. Then we did overhead press. Planned to work up to 2 sets at REP 8, but I felt like I had a bit more after the 3rd set so I bumped up 5 more pounds. Then we did BOR, working up to 2 sets at RPE 8. Next we did close grip bench press, supersetted with split squat isometrics. Close grip bothered my R shoulder a bit, but the closer my grip was, the better it felt on my shoulder. Finished up with side planks. Good WO!
Nutrition/Weight:
I weighed 192.6 this morning.
Thursday, October 3, 2019
Thu 10/3/19 - Full Body (Deadlift)
Gym: Garage Gym
(Incline)145x5,155x5,160x5,165x5
(SLDL)205x6,225x6,255x6,6
(StepUp)3x6
(BOR)135x12,12
(SpanishSquat)3x10
(DBBench)45x8,50x8,60x8
61 + 6 = 67 mins
Warmed up with 2 sets 30 second wall sits. WO started with incline. We've done sets of 8 reps the last 2-3 weeks, so we did sets of 5 today working up. Felt pretty good. Top set was RPE 8+. Then we did stiff legged deadlift. Sets of 6 at REP6, 7, 8x2. A bit of tightness in left lower back, but felt pretty good. Good weight for top 2 sets. Next we did step ups for 3x6. Bothered my R knee a bit, left was good. It was opposite last time. Then we did 2 sets bent over rows, high reps. Then Spanish squats for 3 sets. Video'd these, good depth. We finished up with 3 sets of DB bench press. 50#'s felt good so I went ahead to 60#'s and that felt pretty good. Didn't bother my R shoulder.
Nutrition/Weight:
I weighed 191.2 this morning.
(Incline)145x5,155x5,160x5,165x5
(SLDL)205x6,225x6,255x6,6
(StepUp)3x6
(BOR)135x12,12
(SpanishSquat)3x10
(DBBench)45x8,50x8,60x8
61 + 6 = 67 mins
Warmed up with 2 sets 30 second wall sits. WO started with incline. We've done sets of 8 reps the last 2-3 weeks, so we did sets of 5 today working up. Felt pretty good. Top set was RPE 8+. Then we did stiff legged deadlift. Sets of 6 at REP6, 7, 8x2. A bit of tightness in left lower back, but felt pretty good. Good weight for top 2 sets. Next we did step ups for 3x6. Bothered my R knee a bit, left was good. It was opposite last time. Then we did 2 sets bent over rows, high reps. Then Spanish squats for 3 sets. Video'd these, good depth. We finished up with 3 sets of DB bench press. 50#'s felt good so I went ahead to 60#'s and that felt pretty good. Didn't bother my R shoulder.
Nutrition/Weight:
I weighed 191.2 this morning.
Tuesday, October 1, 2019
Tue 10/1/19 - Full Body (Squat)
Gym: Garage Gym
(OHP)85x5,95x5,100x5,105x5,110x5
(BoxSquat)95x12,105x12,115x12
(Bench)95x8,8,8
(RDL)185x8,205x8,230x8,8,8
(SplitSquat)20,20,20
69 + 6 = 75 mins
Warmed up with 2 sets 30 second wall sits. WO started with overhead press for 5 sets working up each set. Then we did box squat for 3 sets working up. Supposed to work out to RPE 8, but I'm still having a hard time knowing what that is on higher rep sets. Then we did paused bench, 2" off chest for 3 sets. Next was RDL for 5 sets, working up to 3 sets at REP8. Finished up with split squat static holds for 20 seconds each side for 3 sets.
Knees didn't feel very good in the morning, but felt fine during the workout.
Nutrition/Weight:
I weighed 190.6 this morning.
(OHP)85x5,95x5,100x5,105x5,110x5
(BoxSquat)95x12,105x12,115x12
(Bench)95x8,8,8
(RDL)185x8,205x8,230x8,8,8
(SplitSquat)20,20,20
69 + 6 = 75 mins
Warmed up with 2 sets 30 second wall sits. WO started with overhead press for 5 sets working up each set. Then we did box squat for 3 sets working up. Supposed to work out to RPE 8, but I'm still having a hard time knowing what that is on higher rep sets. Then we did paused bench, 2" off chest for 3 sets. Next was RDL for 5 sets, working up to 3 sets at REP8. Finished up with split squat static holds for 20 seconds each side for 3 sets.
Knees didn't feel very good in the morning, but felt fine during the workout.
Nutrition/Weight:
I weighed 190.6 this morning.
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