Thu 1/30/20 - Full Body (Bench)

Garage Gym
(Bench2"pause)150x6,165x6,180x6,190x6,200x6,185x6,6
(BoxSquat16"312)115x10,125x10,135x10,10
(DBIncline)70x10,60x10,8
(InvertRow)12,12

59 + 6 = 65 mins

Started with 2" paused bench for sets of 6 working up to RPE9, then taking of 5% and doing a couple more sets.  I ended up taking off 7.5% because I didn't know if I'd get more than 1 set if I only took off 5%. Very pleased with the progress here, with 1 caveat.  My left elbow was on FIRE after I got to 190#'s and my right shoulder wasn't loving the heavier weights.  I'm feeling pretty good this morning though, so hopefully it was a small reaction to the heavier weights. Next were sets of 10 on squats. I feel like I took a minor setback with my knees from Tuesday, so I tried to take it easier today on high rep squats. I've also been in a caloric deficit, and I'm probably still feeling Tuesday's workout in my legs. Got through them ok, knees felt OK.  Finished up with DB incline and inverted rows superset.  The workout called for 3 backoff sets, but I felt 2 was more than enough after benching and with how my elbow and shoulder were feeling. 

I'm a bit conflicted. I feel training is going really well, but volume is ramping up and I'm trying to loose some weight. I'm not sure if my body is going to handle the increased volume and caloric deficit well.  I think I'll email Mike and ask for his input.

Nutrition/Weight:
I weighed 191.8 this morning.

Tue 1/28/20 - Full Body (Squat)

Garage Gym
(Squat16"312)135x6,155x6,175x6,6,6
(OHP)80x8,95x8,110x8,105x8
(SLDL)155x12,175x12,195x12,12,12
(FeetUpPushup)17,17
(SealRow)40x10,10
(Crunch)2x12

59 + 6 = 65 mins

Started with tempo box squats working up to 3 sets @RPE8. Knees have been bothering me a bit, but felt pretty good during these. Next was OHP for sets of 8 working up to RPE9, then taking off 5% and doing another set @RPE9.  110#'s was definitely a 9 and the set at 105#'s was 9.5-10.  Next was stiff legged deadlift working up to 3 sets of 12. Five sets of 12 is a bitch even if the weight isn't all that heavy.  Finished up with GPP work, feet up pushups were really good. Seal rows were hard after SLDL.  Good WO.

Nutrition/Weight:
I weighed 192.6 this morning.

Sat 1/25/20 - Full body (Deadlift)

Garage Gym
(SLDL)225x8,245x8,260x8,8,8
(2CtPauseBench)135x10,150x10,165x10,155x10
(DBIncline)60x12,9
(StepUp6")3x6
(InvertRow)2x10
(Crunch)2x10

62 + 6 = 68 mins

Started with SLDL working up to 3 sets @8RPE. Last set or two might have been 9RPE. Worked pretty hard on these. Next was 2 count paused bench for sets of 10 working up in RPE 7, 8, 9, then taking 5% off and doing another set of 10. These sets of 10 got hard and the last 2 sets were for sure 9RPE.  Right after that was DB incline. Just did what I could with fairly fatigued pressing muscles. Finished up with step-ups, inverted rows and crunches for GPP work. Very nice WO. Hard.

Nutrition/Weight:
I weighed 191.0 this morning.

Wed 1/22/20 - Full Body (Bench)

Garage Gym
(Bench2"pause)135x6,155x6,175x6,185x6,6,6
(BoxSquat16"312)120x10,135x10,145x10,10
(DBIncline)60x15,12
(SealRow)40x12,12

44 + 6 = 50 mins

Got home at 4:30 for lactation consultation with Sarah and Taryn. Had my mind set that I wanted to work out this evening rather than get up super early Thursday morning and work out. I didn't start my workout until about 6:45pm.  Started with 2" paused bench working up to 3 sets @8RPE. Program called for sets of 8, but the other bench day has sets of 10, so I changed the 8's to 6's for a little more variety and a few less reps from a volume perspective. Pleased with the top end sets.  Next I did tempo box squats. These get hard for sets of 10 at tempo. Workout called for working up to 9RPE, then backing off, but I don't want to hit 9RPE on squats right now, so I topped out at 2 sets @8RPE.  Finished up with incline and seal rows. Fairly quick workout, but solid work. Glad to be still getting them in after Taryn's birth.

Nutrition/Weight:
I weighed 193.6 this morning.

Mon 1/20/20 - Full Body (Squat)

Garage Gym
(BoxSquat16"312)115x6,135x6,155x6,6,6
(OHP)75x8,85x8,95x8,8,8
(SLDL)145x12,165x12,185x12,12
(InvertRow)8,8
(Pushup)15,15
(SplitSquat)8,8

57 + 6 = 63 mins

Started with box squat working up to 3 sets @RPE 8. Still not loading very heavy on these and just taking it slow and getting used to volume. Next was overhead press. Same weights as last week, but worked up to 3 sets @RPE 8 instead of 2. Again, getting used to the volume. Next was stiff legged deadlift for sets of 12. I increased weight a bit on these, not heavy, but sets of 12 still gets to be hard right now. For GPP I did inverted rows (hard after SLDL), feet-elevated pushups and split squats.  Third solid WO since Taryn was born. Trying to get WO's in while I was off work because it's going to be harder once I get back to work.

Nutrition/Weight:
I weighed 195.0 this morning.

Sat 1/18/20 - Full Body (Deadlift)

Garage Gym
(SLDL)215x8,230x8,245x8,8
(2CtPauseBench2")135x10,145x10,155x10,10
(DBInc)60x12,10
(SpanishSquat)2x12
(InvertRow)2x12
(Crunch)2x12

51 + 6 = 57 mins

Started with stiff legged deadlift for 8 reps @RPE 6,7,8x2. Next was 2 count paused bench for 10 rep sets. WO called for REP7,8,9, then -5% for another 9RPE. I ended up doing 10 reps for RPE 7,8,9x2.  Felt good. Next I did DB incline and Spanish squats. WO called for 3 sets of incline, but I'd already done a fair amount of pressing with paused bench for sets of 10. Finished up with inverted rows and crunches. Good WO.

Nutrition/Weight:
I weighed 195.4 this morning.

Thu 1/16/20 - Full Body (Bench)

Garage Gym
(Bench2"Paused)125x8,135x8,145x8,155x8,160x8,8
(BoxSquat16"212)115x10,125x10,140x10,10
(DBInc)70x12,60x12,11
(SealRow)35x15,15

57 + 6 = 63 mins

Started with paused bench for 8 reps @RPE6,7,8x2. Felt good, took me a while to work up. Next I did box squats working up to 10 reps @RPE6,7,8x2. 10 rep sets get challenging for me right now even with fairly light weight. Next I supersetted DB incline and seal rows.  Incline was 70AMRAP and then a target of 60x2x12.  A couple reps better than last week on incline and after a lot more benching volume. Seal rows were my GPP/accessory work today.  Not getting a to of sleep so I kept this one to 4 movements.  With the higher reps and slightly increased volume, this was plenty for today. Solid WO.

Nutrition/Weight:
I weighed 193.4 this morning.

Tue 1/14/20 - Full Body (Squat) - Morning after Taryn was born

Garage Gym
(BoxSquat16"312)95x6,115x6,145x6,6
(OHP)75x8,85x8,95x8.8
(StepUp6")4x6
(RDL)135x12,155x12,175x12,12
(Plank)3x60
(DBRow)60x12,12

52 + 6 = 58 mins

Taryn Grace was born last night at 8PM.  We didn't get much sleep, but I took the opportunity to get a solid WO in while Sarah and Taryn napped this morning. I almost put it off, but figured sleep is going to get worse going forward for a while and one night of short sleep might be my best for a while.

Started with box squats for 6@RPE6,7,8x2. Felt pretty good. Knees felt good. Next was overhead press for 8@6,7,8x2. Still not used to high reps. Supersetted these with 6" step-ups on 2 45# plates. These felt the best in a while, only slight pain in right knee. Then I supersetted RDL's for 12's @6,7,8x2 with 60 second planks. Posterior chain burn with this superset!  Finished up with DB rows. These feel much better on my elbows with straps.

Nutrition/Weight:
I weighed 193.6 this morning.

Sat 1/11/20 - Full Body (Deadlift)

Garage Gym
(SLDL)205x8,215x8,235x8
(Bench2"2Ct)135x8,150x8,165x8,175x8
(DBIncline)70x11,60x11,9
(SpanishSquat)3x11
(InvertRow)2x12
(Crunch)2x12

66 + 6 = 72 mins

Started with stiff legged deadlift. Still protecting my knees and staying with SLDL instead of conventional for a while. Worked up 8 reps @ RPE7,8,9.  Next was bench, working 8 reps @ RPE7,8,9.  DB incline called for 70% 1RM for AMRAP, then 63% for 2x12.  I'm not positive about these weights, but came pretty close with the DB's I have. Supersetted incline with Spanish squats.  Finished up with a superset of inverted rows and crunches. Good WO.

Nutrition/Weight:
I weighed 192.8 this morning.

Thu 1/9/20 - Full Body (Bench)

Garage Gym
(Bench2")115x8,135x8,145x8,155x8
(BoxSquat-312)95x10,115x10,135x10
(DBInc)60x12,12
(DBFly)20x10,10
(BOR)115x15,15
(Crunch)2x10

42 + 6 = 48 mins

Day 2 of the Hypertrophy1 template and an early morning solo workout.  Started with 2" bench and was supposed to work up to 9RPE.  My R shoulder didn't feel great today (1st time in a while it's hurt during bench) and when I got up to 155 I was probably at 8RPE but didn't think I should do another set. Next I did box squats and these were fairly light, but I'm definitely not used to higher reps, so topping out at 135 was enough and I need to remember to progress slowly and not throw too much at my knees.  They're already starting to feel pretty good and I want to avoid early setbacks.

Next I did DB Incline. I hate to start modifying the "program", but it called for fairly heavy flat DB bench and I don't want to overdo flat pressing, so I did incline for 2 sets @RPE8/9. I should have skipped flat fly's, but I did them and they didn't feel great on my R shoulder. Finished up with GPP, which today I did bent over rows high reps and some crunches. Solid WO. Not used to high reps.

Nutrition/Weight:
I weighed 192.6 this morning. Down from 199#s on New Years day.

Tue 1/7/20 - Full Body (Squat) - 1st Day Hypertrophy I BBM Template

Garage Gym
(BoxSquat-312)95x6,115x6,135x6,155x6
(OHP)75x8,85x8,95x8,100x8
(SLDL)135x12,165x12,185x12
(BulgSlitSqt)2x12
(TBarRow)75x15,15
(Plank)2x60

56 + 6 = 62 mins

Day 1 of the Hypertrophy1 template from Barbell Medicine. Worked out in the evening today.  Started with box squats. Called for 8 reps working up to a set @9RPE. Until I can get my knees feeling better, I'm only doing 1 main squat instead of 2 main variants, so one day I'll do lower reps and the other day I'll do higher reps.  Today I did 6's working up to something the felt like work but comfortable. Definitely not 9RPE, knees aren't ready for that yet.

Next I did OHP working up to a set at REPE9. The last 3 months I've been doing lower rep OHP, so this was fairly taxing.  Next was SLDL for sets of 12. These felt light at first and felt like work with high reps. I supersetted these with Bulgarian Split Squats for sets of 12. This combo had me breathing hard!  Finished up with some GPP - t-bar rows and planks.

Nutrition/Weight:
I weighed 193.4 this morning. Down from 199#s on New Years day.

Sat 1/4/20 - Full Body (Squat)

Garage Gym
(BoxSquat-312)95x6,115x6,135x6,6
(Incline)145x8,15x78,165,8,8
(HipThrust)135x8,8,8
(YogaPushup)3x10
(Plank)3x60
(LeverRow)45x8,8,10

58 + 6 = 64 mins

Warmed up with wall sit 2x30 seconds. Started with 3-1-2 tempo squats, went fairly light and they felt good.  My knees felt the best when I was doing tempo box squats, so I'm going back to that and I'm determined to progress SLOWLY and see if I can get them back to feeling good. First step in the right direction.  Next we did incline working up to 2 sets at 8RPE. Felt good and making progress here even though I haven't focused on incline in a while.  Next I did hip thrusts and yoga pushups. Finished with planks and lever rows. Lever row was a row with barbell in the landmine, similar to a DB row.  Solid WO.

It was raining this morning and there was a TON of moisture in the air...and on the gym flooring/mats.  It was really slick and my feet slipped several times during incline and hip thrusts.  It was warmer outside than in the garage, so I had opened the door and garage doors, inadvertently letting in a ton of moisture.  Lesson learned - keep the doors closed on really cool humid mornings.

Nutrition/Weight:
I weighed 198.0 this morning. Time to start a diet and get down a good 15 pounds.

Thu 1/2/20 - Full Body (Deadlift)

Garage Gym
(SLDL)235x5,255x5,265x5,5
(2PauseBench)135x5,155x5,175x5
(StepUp)4x6
(SpanishSquat)3x10
(1-armDBInc)50x6,60x6,8,10
(Pullups)10

56 + 6 = 62 mins

Warmed up with wall sit 2x30 seconds. Started with deadlift warmup and it was bothering my right knee, so I switched to SLDL and worked up to set sets at 8RPE. Next we did double paused bench, working up to a set at 9RPE. We did step-ups with these and it was hard on my right knee.  Next we did Spanish squats with 1-arm DB incline. Incline felt good, so I did sets of 6, 8 and 10.  Finished up with a set of pull-ups. I was pleased with 10.  I weight close to 200 pounds and haven't done pull-ups in a long time, so I thought 10 was pretty good.

Nutrition/Weight:
I weighed 196.8 this morning.

Wed 1/1/20 - Hike at Kings Mountain State Park

Hiked a bit over 2 hours on a gorgeous New Year's Day! Great way to start the new year, and likely our last real hike before baby Owens is born.