Garage Gym
(BoxSquat16")135x6,155x6,165x6,6,6
(DBShldr)40x8,45x8,50x8,60x8,50x8,8
(RDL)185x12,215x12,235x12,12
(StepUps)3x8
(BOR)135x8,8,8
65 + 6 = 71 mins
Started with box squats. Workout called for working up to REP9, then taking 5% off. I just worked up to 3 sets at RPE8-ish. Knees felt good during the WO, but later in the evening they were really tight. They feel pretty good today as I write this, but I think I need to even dial things back further. Next we did DB shoulder press working up to RPE9, then backing off for 2 sets. These felt good, good volume for me. Then we did RDL's for sets of 12 working up to 2 sets at RPE8. My last set was probably more like a RPE9, but high rep sets are hard to gauge. Finished up with BOR and step ups. Right knee really bothered me on first set of step ups, but pain lessened after that. BOR's were HARD even with fairly light weight after doing RDL's. Good WO.
Nutrition/Weight:
I weighed 192.2 this morning.
Thursday, February 27, 2020
Monday, February 24, 2020
Sun 2/23/20 - Full Body (Deadlift)
Garage Gym
(Deadlift)135x8,165x8,195x8,215x8,8,8
(Bench2CtPause)135x10,150x10,160x10,10
(HighIncline)135x10,115x9,9
(StepUps)3x8
(DBRow)60x12,12,12
(Russians)20x15,15,15
62 + 6 = 68 mins
Started with deadlifts. I've been doing all SLDL and RDL the last 6 weeks, so I'm going to switch to DL & RDL for the remaining Hypertrophy I block. I've been avoiding deadlifts to reduce strain on my knees, but I'm going to work them back in and see how it goes. I'm going to start light and stay conservative. Deadlifts felt good, probably RPE 7's on the top sets.
Then we did 2 count paused bench for sets of 10 working up to 2 sets at RPE8. Last set bothered my R shoulder a touch and the first heavy set of high incline I could feel it, but the drop sets felt good. Supersetted high incline with step ups. Finished up with DB rows and Russian twists. Solid WO.
Nutrition/Weight:
I weighed 192.0 this morning.
(Deadlift)135x8,165x8,195x8,215x8,8,8
(Bench2CtPause)135x10,150x10,160x10,10
(HighIncline)135x10,115x9,9
(StepUps)3x8
(DBRow)60x12,12,12
(Russians)20x15,15,15
62 + 6 = 68 mins
Started with deadlifts. I've been doing all SLDL and RDL the last 6 weeks, so I'm going to switch to DL & RDL for the remaining Hypertrophy I block. I've been avoiding deadlifts to reduce strain on my knees, but I'm going to work them back in and see how it goes. I'm going to start light and stay conservative. Deadlifts felt good, probably RPE 7's on the top sets.
Then we did 2 count paused bench for sets of 10 working up to 2 sets at RPE8. Last set bothered my R shoulder a touch and the first heavy set of high incline I could feel it, but the drop sets felt good. Supersetted high incline with step ups. Finished up with DB rows and Russian twists. Solid WO.
Nutrition/Weight:
I weighed 192.0 this morning.
Fri 2/21/20 - Full Body (Incline)
Garage Gym
(Incline)135x8,145x8,155x8,165x8,150x8
(BoxSquat16")115x10,130x10,145x10,10
(LowDBIncline)60x15,12,10
(StepUp)3x8
(BOR)135x12,12,12,
(Crunch)3x12
66 + 6 = 72 mins
Started with incline working up to RPE9, then taking off 5%. Worked up to RPE9.5, took 10% off and was at REP9.5 again. I gotta stop overshooting these all the time! Pleased with effort though. Next were box squats, felt good. Then we did low angle DB incline. WO called for 70%AMRAP, then 63% 2x12. I did 60#'s to RPE8/9 for 3 sets. After heavy incline, I have a hard time with the 70%AMRAP, then backoffs. I supersetted low incline with step ups. Finished up with BOR and crunches. Felt good to do BOR, we haven't done them in a while.
Shoulder felt good until heavier sets toward the end where I overshot RPE. My goal this week is to NOT overshoot pressing RPE!
Nutrition/Weight:
I weighed 190.6this morning.
(Incline)135x8,145x8,155x8,165x8,150x8
(BoxSquat16")115x10,130x10,145x10,10
(LowDBIncline)60x15,12,10
(StepUp)3x8
(BOR)135x12,12,12,
(Crunch)3x12
66 + 6 = 72 mins
Started with incline working up to RPE9, then taking off 5%. Worked up to RPE9.5, took 10% off and was at REP9.5 again. I gotta stop overshooting these all the time! Pleased with effort though. Next were box squats, felt good. Then we did low angle DB incline. WO called for 70%AMRAP, then 63% 2x12. I did 60#'s to RPE8/9 for 3 sets. After heavy incline, I have a hard time with the 70%AMRAP, then backoffs. I supersetted low incline with step ups. Finished up with BOR and crunches. Felt good to do BOR, we haven't done them in a while.
Shoulder felt good until heavier sets toward the end where I overshot RPE. My goal this week is to NOT overshoot pressing RPE!
Nutrition/Weight:
I weighed 190.6this morning.
Thursday, February 20, 2020
Wed 2/19/20 - Full Body (Squat)
Garage Gym
(BoxSquat16"312)135x6,150x5,160x6,6
(DBShldr)35x8,45x8,50x8,8
(RDL)155x12,205x12,225x12,12
(StepUp)8,8,8
(SealRow)45x10,10,40x12
(Russians)20x12,12,15
58 + 6 = 64 mins
Started with box squats. Knees have been bothering me the last 2 days. I'm assuming it was from Spanish squats last WO, but that seems odd because they haven't done that before. Perhaps I'm putting more stress on my knees with SLDL than I thought possible? Anyway, squats were ok and knees felt pretty good. Workouts are calling for RPE9's for top sets, but I'm staying away from that on squats and pressing until knees and shoulder feel better. Next was DB shoulder press. We tried to get seated OHP to work in the rack, but it was awkward and just wasn't working so we went with DB press. These felt good. Paused reps for the most part.
Next we did RDL's for sets of 12 working up to RPE 8 for 2 sets. Sets of 12 suck :-). Finished up with seal rows and Russian twists. Went a little heavier on rows the first 2 sets. Solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
(BoxSquat16"312)135x6,150x5,160x6,6
(DBShldr)35x8,45x8,50x8,8
(RDL)155x12,205x12,225x12,12
(StepUp)8,8,8
(SealRow)45x10,10,40x12
(Russians)20x12,12,15
58 + 6 = 64 mins
Started with box squats. Knees have been bothering me the last 2 days. I'm assuming it was from Spanish squats last WO, but that seems odd because they haven't done that before. Perhaps I'm putting more stress on my knees with SLDL than I thought possible? Anyway, squats were ok and knees felt pretty good. Workouts are calling for RPE9's for top sets, but I'm staying away from that on squats and pressing until knees and shoulder feel better. Next was DB shoulder press. We tried to get seated OHP to work in the rack, but it was awkward and just wasn't working so we went with DB press. These felt good. Paused reps for the most part.
Next we did RDL's for sets of 12 working up to RPE 8 for 2 sets. Sets of 12 suck :-). Finished up with seal rows and Russian twists. Went a little heavier on rows the first 2 sets. Solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
Sunday, February 16, 2020
Sun 2/16/20 - Full Body (Deadlift)
Garage Gym
(SLDL)185x8,210x8,230x8,250x8,260x8
(Bench2CtPause)135x10,155x10,170x10
(HighIncline)115x13,12,12
(SpanishSquat)12,12,12
(Pullups)8,7
(RussianTwist)15#x15,15
67 + 6 = 73 mins
Started with stiff legged deadlift. WO called for 8 @RPE7,8,9. Felt good. Next was 2 count paused bench fro RPE 7,8,9. Right shoulder felt good until last rep or two of the last set. I've still got to be better about staying away from RPE9 until shoulder heals. Still a solid effort. Next we did incline. WO called for 70%AMRAP, then 63% 2x12. I did 3 sets working up to RPE8/9. We supersetted these with Spanish squats which felt really good. Hadn't done them in a while. Finished up with pull-ups and Russian twists. Pull-ups were ok, especially since I haven't been doing them and my weight is up.
Nutrition/Weight:
I weighed 193.0 this morning.
(SLDL)185x8,210x8,230x8,250x8,260x8
(Bench2CtPause)135x10,155x10,170x10
(HighIncline)115x13,12,12
(SpanishSquat)12,12,12
(Pullups)8,7
(RussianTwist)15#x15,15
67 + 6 = 73 mins
Started with stiff legged deadlift. WO called for 8 @RPE7,8,9. Felt good. Next was 2 count paused bench fro RPE 7,8,9. Right shoulder felt good until last rep or two of the last set. I've still got to be better about staying away from RPE9 until shoulder heals. Still a solid effort. Next we did incline. WO called for 70%AMRAP, then 63% 2x12. I did 3 sets working up to RPE8/9. We supersetted these with Spanish squats which felt really good. Hadn't done them in a while. Finished up with pull-ups and Russian twists. Pull-ups were ok, especially since I haven't been doing them and my weight is up.
Nutrition/Weight:
I weighed 193.0 this morning.
Fri 2/14/20 - Full Body (Incline) - Valentine's day workout
Garage Gym
(Incline)115x8,135x8,145x8,155x8,160x8
(BoxSquat16"312)115x10,125x10,135x10
(LowInclineDB)60x12,10,10
(T-BarRow)80x15,15,15
(Crunch)20#x10,10,10
62 + 6 = 68 mins
Friday evening workout. Started with inline for 8 reps @RPE7,8,9. Ended up overshooting a bit to probably 9.5 on the last set. Next we did box squats sets of 10 @RPE 6,7,8. Next was low DB incline. WO was supposed to be 70%AMRAP, then 63% 2x12. I did straight sets. Finished up with t-bar rows and weighted crunches. Solid WO.
Nutrition/Weight:
I weighed 191.6 this morning.
(Incline)115x8,135x8,145x8,155x8,160x8
(BoxSquat16"312)115x10,125x10,135x10
(LowInclineDB)60x12,10,10
(T-BarRow)80x15,15,15
(Crunch)20#x10,10,10
62 + 6 = 68 mins
Friday evening workout. Started with inline for 8 reps @RPE7,8,9. Ended up overshooting a bit to probably 9.5 on the last set. Next we did box squats sets of 10 @RPE 6,7,8. Next was low DB incline. WO was supposed to be 70%AMRAP, then 63% 2x12. I did straight sets. Finished up with t-bar rows and weighted crunches. Solid WO.
Nutrition/Weight:
I weighed 191.6 this morning.
Thursday, February 13, 2020
Wed 2/12/20 - Full Body (Squat) - Pivot Week
Garage Gym
(BoxSquat16"312)135x6,145x6,155x6
(HighIncline)95x8,115x8,125x8,135x8
(RDL)135x12,185x12,205x12
(StepUp)3x8
(SealRow)40x12,12,12
(Crunch)3x10
49 + 6 = 55 mins
First evening workout with Taryn, Sarah and Salem all in the gym!
The is s a pivot week. It's meant to be a bit of a de-load week as well as to transition to different lift variations. Variations won't be drastic, but I'm going to do less flat benching because it was starting to bother my shoulder. Likely more of an issue with me overshooting RPE than the exercise itself, but either way, I've got to get it under control before it gets any worse.
Most everything was supposed to be 3 sets working up to a top set at RPE9. For the most part I only worked up to PRE8-8.5 because I was starting to feel fairly beat up and really wanted to dial it back a bit. Started with box squats for 3 sets. The top set felt more challenging for a single set than multiple sets last week. Next was high angle incline. We moved it up 1 notch from normal. These felt pretty good. I'm not sure if I'll keep these in, or swap out to OHP because the other main pressing movement is low angle incline and I enjoy OHP. Next we did RDL's for sets of 12 with step ups. My right knee felt better on step ups than on Sunday. We finished up with seal rows and ab work. Pretty quick workout because there wasn't much volume, but still solid work.
Nutrition/Weight:
I weighed 191.6 this morning.
(BoxSquat16"312)135x6,145x6,155x6
(HighIncline)95x8,115x8,125x8,135x8
(RDL)135x12,185x12,205x12
(StepUp)3x8
(SealRow)40x12,12,12
(Crunch)3x10
49 + 6 = 55 mins
First evening workout with Taryn, Sarah and Salem all in the gym!
The is s a pivot week. It's meant to be a bit of a de-load week as well as to transition to different lift variations. Variations won't be drastic, but I'm going to do less flat benching because it was starting to bother my shoulder. Likely more of an issue with me overshooting RPE than the exercise itself, but either way, I've got to get it under control before it gets any worse.
Most everything was supposed to be 3 sets working up to a top set at RPE9. For the most part I only worked up to PRE8-8.5 because I was starting to feel fairly beat up and really wanted to dial it back a bit. Started with box squats for 3 sets. The top set felt more challenging for a single set than multiple sets last week. Next was high angle incline. We moved it up 1 notch from normal. These felt pretty good. I'm not sure if I'll keep these in, or swap out to OHP because the other main pressing movement is low angle incline and I enjoy OHP. Next we did RDL's for sets of 12 with step ups. My right knee felt better on step ups than on Sunday. We finished up with seal rows and ab work. Pretty quick workout because there wasn't much volume, but still solid work.
Nutrition/Weight:
I weighed 191.6 this morning.
Monday, February 10, 2020
Sun 2/9/20 - Full Body (Deadlift)
Garage Gym
(SLDL)185x8,205x8,225x8,245x8,8,8
(Bench2CtPause)135x10,155x10,165x10,155x10,10
(DBIncline)60x10,50x10,45x10,10
(StepUp6#)4x8
(T-BarRow)70x15,13,13
(FacePull)2x12
67 + 6 = 73 mins
Mom's last day with us, she watched Taryn while we worked out. Started with SLDL. Last week I worked up to 275#'s, but that was supposed to be RPE 8 for 3 sets, but it started at more like 8.5RPE and worked up to almost 10. Not the intended approach for this program. So I kept things more reasonable today. It was still hard and appropriate effort. Next was 2 count paused bench. Much like SLDL last week, I overshot RPE and since my right shoulder is acting up, I really need to keep this in check. This week felt better, even though the only thing changed was reducing the top set by 5#'s. The back-offs were the same weight, but felt like the appropriate RPE.
Next we did high-angle incline supersetted with stepups. We moved in up 1 more notch than usual. The back-off set was too heavy, so I dropped after the first set. This is a LOT of pressing volume for me, and back to back with paused bench and then incline is really hard to keep intensity with all the volume. Step ups were a little painful on the right side, but felt better as the sets went on. Finished up with t-bar rows and face pulls. Good workout.
Nutrition/Weight:
I weighed 192.8 this morning.
(SLDL)185x8,205x8,225x8,245x8,8,8
(Bench2CtPause)135x10,155x10,165x10,155x10,10
(DBIncline)60x10,50x10,45x10,10
(StepUp6#)4x8
(T-BarRow)70x15,13,13
(FacePull)2x12
67 + 6 = 73 mins
Mom's last day with us, she watched Taryn while we worked out. Started with SLDL. Last week I worked up to 275#'s, but that was supposed to be RPE 8 for 3 sets, but it started at more like 8.5RPE and worked up to almost 10. Not the intended approach for this program. So I kept things more reasonable today. It was still hard and appropriate effort. Next was 2 count paused bench. Much like SLDL last week, I overshot RPE and since my right shoulder is acting up, I really need to keep this in check. This week felt better, even though the only thing changed was reducing the top set by 5#'s. The back-offs were the same weight, but felt like the appropriate RPE.
Next we did high-angle incline supersetted with stepups. We moved in up 1 more notch than usual. The back-off set was too heavy, so I dropped after the first set. This is a LOT of pressing volume for me, and back to back with paused bench and then incline is really hard to keep intensity with all the volume. Step ups were a little painful on the right side, but felt better as the sets went on. Finished up with t-bar rows and face pulls. Good workout.
Nutrition/Weight:
I weighed 192.8 this morning.
Friday, February 7, 2020
Thu 2/6/20 - Full Body (Incline)
Garage Gym
(Incline)125x8,135x8,145x8,155x8,145x8,8
(BoxSquat16"312)115x10,135x10,140x10,10
(DBBench)60x12,10,9
(Plank)3x60
(SealRow)40x15,13
56 + 6 = 62 mins
Another evening workout with Sarah. Started with incline as main pressing movement. This will be main pressing movement (instead of flat barbell) for the last half/5 weeks of the 10-week program. It's coming at a good time (I think) because my right shoulder has started to be bothersome with all the flat benching. My right shoulder was a little bothered by incline for the first time in a long time, but it was solid tonight. I can tell I haven't done it in over a month. Plenty of volume. Next were box squats for sets of 10. I unpack these, do a couple reps and think "this feels light". Then by reps 8,9,10 I'm thinking "this isn't so light". I repeat this nearly every set. Knees feeling ok. Then we did flat DB bench and planks. Right shoulder was feeling these. I probably should've stopped at 2 sets. Finished up with seal rows. Solid WO.
Nutrition/Weight:
I weighed 192.0 this morning.
(Incline)125x8,135x8,145x8,155x8,145x8,8
(BoxSquat16"312)115x10,135x10,140x10,10
(DBBench)60x12,10,9
(Plank)3x60
(SealRow)40x15,13
56 + 6 = 62 mins
Another evening workout with Sarah. Started with incline as main pressing movement. This will be main pressing movement (instead of flat barbell) for the last half/5 weeks of the 10-week program. It's coming at a good time (I think) because my right shoulder has started to be bothersome with all the flat benching. My right shoulder was a little bothered by incline for the first time in a long time, but it was solid tonight. I can tell I haven't done it in over a month. Plenty of volume. Next were box squats for sets of 10. I unpack these, do a couple reps and think "this feels light". Then by reps 8,9,10 I'm thinking "this isn't so light". I repeat this nearly every set. Knees feeling ok. Then we did flat DB bench and planks. Right shoulder was feeling these. I probably should've stopped at 2 sets. Finished up with seal rows. Solid WO.
Nutrition/Weight:
I weighed 192.0 this morning.
Wednesday, February 5, 2020
Tue 2/4/20 - Full Body (Squat)
Garage Gym
(BoxSquat16"312)135x6,145x6,155x6,6,6
(OHP)75x8,85x8,95x8,105x8,90x8,8
(SLDL)135x12,165x12,200x12,12,12
(FeetUpPushup)15,15
(InvertRow)12,10
(Crunch)12,12
59 + 6 = 65 mins
Evening workout with Sarah. Started with box squats working up to 3x6 @RPE8. Went lighter than last WO trying to get over the hump with my knees. They're feeling pretty good, but I just have a pain/sticking point the last 2-3 inches before lockout, especially on the right side. Overall, making progress though. Next was overhead press. Didn't get as heavy this WO as last, but good effort and volume. Then we did SLDL for sets of 12. I was wimping out with my opening "working" set, then made 2 bigger jumps to get a little heavier than last WO on the top 3 sets. Maybe I should have worked up to the top weight more gradually, but even light sets of 12 take quite a bit of energy and time, so I don't like doing a lot of sets working up. At the same time, jumping right in with heavier starting sets probably isn't a great idea.
Finished up with GPP work: Feet up pushups, inverted rows and crunches. I'd like to do planks, but they are also more time consuming. I'll have to work them in though. Solid WO.
Nutrition/Weight:
I weighed 192.8 this morning.
(BoxSquat16"312)135x6,145x6,155x6,6,6
(OHP)75x8,85x8,95x8,105x8,90x8,8
(SLDL)135x12,165x12,200x12,12,12
(FeetUpPushup)15,15
(InvertRow)12,10
(Crunch)12,12
59 + 6 = 65 mins
Evening workout with Sarah. Started with box squats working up to 3x6 @RPE8. Went lighter than last WO trying to get over the hump with my knees. They're feeling pretty good, but I just have a pain/sticking point the last 2-3 inches before lockout, especially on the right side. Overall, making progress though. Next was overhead press. Didn't get as heavy this WO as last, but good effort and volume. Then we did SLDL for sets of 12. I was wimping out with my opening "working" set, then made 2 bigger jumps to get a little heavier than last WO on the top 3 sets. Maybe I should have worked up to the top weight more gradually, but even light sets of 12 take quite a bit of energy and time, so I don't like doing a lot of sets working up. At the same time, jumping right in with heavier starting sets probably isn't a great idea.
Finished up with GPP work: Feet up pushups, inverted rows and crunches. I'd like to do planks, but they are also more time consuming. I'll have to work them in though. Solid WO.
Nutrition/Weight:
I weighed 192.8 this morning.
Saturday, February 1, 2020
Sat 2/1/20 - Full Body (Deadlift) - 1st WO back for Sarah
Garage Gym
(SLDL)230x8,255x8,275x8,8,8
(Bench2CtPause)135x10,155x10,170x10,155x10,10
(DBIncline)60x10,50x12,11
(StepUp6")8,8,8
(SealRow)40x15,15
68 + 6 = 74 mins
Sarah joined me for the first time since Taryn was born!
Started with SLDL and was supposed to work up to 3 sets of 8 @RPE8. The last 2 sets were probably 9-9.5RPE, so I overshot a bit. It was 15#'s heavier than last workout. Solid effort though. Next was 2 count paused bench working up to RPE9, then -5% and 2 more sets. I took off 7.5% and the last 2 sets were still definitely 9+RPE. I couldn't have done 2 sets of 10 with only taking off 5%.
Next was DB incline and GPP work. Incline called for 70%AMRAP, then 63% for 3x12. I simply can't do this effort/intensity/volume directly after all the barbell bench volume yet. I did what is probably 60-65%AMRAP, then 50% for 2 more sets. Very good workout.
Nutrition/Weight:
I weighed 191.4 this morning.
(SLDL)230x8,255x8,275x8,8,8
(Bench2CtPause)135x10,155x10,170x10,155x10,10
(DBIncline)60x10,50x12,11
(StepUp6")8,8,8
(SealRow)40x15,15
68 + 6 = 74 mins
Sarah joined me for the first time since Taryn was born!
Started with SLDL and was supposed to work up to 3 sets of 8 @RPE8. The last 2 sets were probably 9-9.5RPE, so I overshot a bit. It was 15#'s heavier than last workout. Solid effort though. Next was 2 count paused bench working up to RPE9, then -5% and 2 more sets. I took off 7.5% and the last 2 sets were still definitely 9+RPE. I couldn't have done 2 sets of 10 with only taking off 5%.
Next was DB incline and GPP work. Incline called for 70%AMRAP, then 63% for 3x12. I simply can't do this effort/intensity/volume directly after all the barbell bench volume yet. I did what is probably 60-65%AMRAP, then 50% for 2 more sets. Very good workout.
Nutrition/Weight:
I weighed 191.4 this morning.
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