Sun 9/27/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x3,275x3,305x1,325x1,275x6,265x6,6

(Bench2CtPause)135x8,150x8,160x8,150x8,8

(DBIncline)50x10,60x10,10

72 mins 

WO started with deadlift working up to a single @8RPE (90-93%), then 6@RPE9 (81%), -5% 1-2x6.  Felt good working up. I probably should have used straps for the top set as it wanted to roll out of my hands, but felt pretty good other than that.  Back off sets were good.  Next was 2 count paused bench 8 reps at @7,8,9 RPE, then -5% and 1-2x8 until RPE9 again. My sets working up were probably @5-6, 8,9 and back-offs were good.  I probably should’ve done another set between 135# and 150#, but there was plenty of volume for me anyway, especially with incline still to come.  Last WO I worked up to 70# DB’s and that really bothered my R upper trap so I was planning on keeping it to 60’s for top sets.  After bench, 60# DB’s were plenty heavy for the top sets.  Knees feeling a bit better already today.  Solid WO.

Nutrition/Weight:

184.0 this morning. 

Sat 9/26/20 - Knee Ability + GPP

Garage Gym

(Tibialis)2x28

(Calf)25

(KOTCalf)40

(SealRow)35x17,15

(TriExt)3x15

(StepUp4”)30/30

(Curl)30x12,25Hx12

(Delt)10x15,15

(SplitSquat7”)25/25

(L-SIt)3x60

43 mins 

Knee ability and GPP day. Knees have been feeling wonderful until the afternoon of this WO. I’ve squatted relatively heavy (for me), did goblet squats, and a knee ability WO already this week and knees were great. I don’t know if this WO was just too much volume, or if something specific in the WO like lowering split squats did it, but my knees feel tight and sore.  They’re not bad, but I will have to keep an eye on intensity and volume this week.  GPP work was fine today. I tried a new triceps exercise after 2 sets of pushdowns that I liked.

Nutrition/Weight:

183.0 this morning. 

Fri 9/25/20 - Full Body (Bench)

Garage Gym

(Bench)125x6,165x4,185x3,205x2,220x2,190x6,180x6,6

(GobletSquat)BW,35x8,50x8,60x8,50x8

(T-BarRow)80x15,13,13,13

48 mins 

WO was to bench a heavy single @RPE8, back off for 6 reps @9, -5% 1-3x6 more back-off sets.  My top single was projected 216-223 so I was targeting 220. 205x2 felt pretty good and I didn’t really want to see how 215 felt (top set last week) and then another set at 220.  So, I went to 220 and did a double which was probably about @RPE9.  I don’t know why I keep doing this.  I think it’s mentally so I know that a single would’ve been @RPE8.  But that’s NOT the POINT.  I need to work up with enough reps to get warmed up, but then switch to singles for the last few and stop doing doubles.  I’m still pleased with this effort, but 220 for a single would’ve been proper RPE.  My back off sets were good. Good pressing.  Then I supersetted goblet squats and t-bar rows. Squats felt good, knees feel good.  Need to keep an eye on volume + intensity.  I messed up the weights on T-Bar rows. I wanted to do 100#’s for an AMRAP set, then back off.  After the first set I realized it was lighter than I thought, so I just stuck with the weight and got the prescribed 4 sets of work in.  Solid WO.  Supersetting the last 2 exercises shortens this WO considerably after bench takes a while.

Nutrition/Weight:

181.8 this morning.  

Wed 9/23/20 - Full Body (Squat)

Garage Gym

(Squat)95x6,125x4,155x3,175x3,185x3,160x6,145x6,6

(OHP)95x6,110x6,95x8

(SLDL)135x8,205x8,225x8,8

45 mins 

WO was to squat a single @RPE8, 6@9, take off 5% and do 2x6. I’m still not comfortable with a heavy single, so I worked up to heavy triples, then backed off as prescribed.  These weren’t easy today and I think for the first time I was working moderate-to-hard on the last 4 sets.  Felt good, won’t be surprised if I’m a bit sore later and tomorrow.  Due to time I supersetted OHP and SLDL.  OHP was supposed to follow the same scheme as squats, working up to a single, but the pain in my back/trap is not better and I didn’t want to push a single.  Both OHP and SLDL bothered the strained spot, not sure which one hurt more/worse.  Gotta figure this darn thing out.  Still a solid WO.

Nutrition/Weight:

180.4 this morning.   

Tue 9/22/20 - Knee Ability

Garage Gym

(Mobility)

(Tibialis)30,27

(Calf)25

(KOTCalf)40

(StepUp4”)30

(SplitSquat9”)25

37 mins 

Knee ability work today.  Work got really busy and I never got around to GPP.  Also resting my upper right back/trap a bit.  I pushed tibialis raises beyond 25 today and was at the 15-16” range. Trying to progress here.  Single leg calf raises are still really hard.  KOT calf raises are still 2-leg.  Step ups felt good and I raised the step by 1” to 4”.  Knees have been feeling really good so I also lowered the split squat from 12” to 9”.  I’ll keep it at these levels for now before progressing further (assuming no setbacks).

Nutrition/Weight:

I weighed 181.4 this morning.  

Sun 9/20/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x3,225x3,255x3,275x3,305x2,255x6

(Bench2CtPause)130x8,145x8,160x8

(DBIncline)45x10,60x10,70x10

55 mins 

Started with deadlift. Workout was to work up to a single @8RPE, then a set of 6@9RPE. I worked up to a heavy double, then backed off for a set of 6. Stayed conservative on RPE, felt good to pull something a bit heavy.  Felt good. Next was 2 count paused bench for sets of 8. Finished up with DB incline @PRE 7,8,9.  My back was feeling really good throughout the whole workout until the very last set of incline.  Really re-tweaked my upper right back/trap.  Solid WO.

Nutrition/Weight:

183.2 this morning.  

Sat 9/19/20 - GPP + Knee Ability

Garage Gym

(Tibialis)2x25

(Calf)25

(KOTCalf)40

(StepUp3”)30

(SplitSquat12”)30

(SealRow)35x15,15

(TriPushDn)2x15

(Curl)30x16,25Hx15

(Delt)15x12,10x15,

(LegRaise)3x12

43 mins 

Knee ability and GPP today. Knees feeling really good.

Nutrition/Weight:

182.8 this morning. 

Fri 9/18/20 - Full Body (Bench)

Garage Gym

(Bench)95x6,135x4,165x3,185x3,205x3,215x2,185x8

(GobletSquat)BW,25,35,45,50x8,8

(T-BarRow)95x12,12,12

43 mins 

Started with bench. WO is to work up to a single @RPE8 (roughly 90% 1RM), then back off for a set of 6 @RPE9 (roughly 81%).  Based on my previous WO’s my estimated 1RM was ~235-240#s.  So my plan was to work up to a single around 210-215. 205 felt good for a double so I did 215 and first rep felt pretty easy so I did it for a double also instead of going up 1 more time. Felt good. Then I backed off to 185#’s which is a little lower than 81%.  I got to 6 reps and it was probably @RPE7 so I did 2 more reps and it was still probably not a 9. 

Felt really good about this conservative yet positive start (first week doing singles on this block).  Then I did goblet squats supersetted with T-bar rows.  I took it fairly easy on rows since my upper back is still bothering me. Interestingly, rows didn’t bother it at all.  I think it’s more OHP and possibly deadlift.  It’s feeling better today.

Nutrition/Weight:

181.8 this morning.  

Wed 9/16/20 - Full Body (Squat)

Garage Gym

(Squat)75x3,95x3,125x3,145x3,155x3,165x3,145x6

(OHP)bar,95x3,115x2,125x1,135x1,105x6

(SLDL)135x8,185x8,205x8

31 mins 

Workout called for working up to a single @RPE8, then backing off to 81%1RM for 6@PRE9.  My knees are feeling better than I can remember, but I’m still taking it easy and didn’t really want to do a heavy single. So I worked up in triples @RPE8, then backed off for a set of 6 @ much lower than RPE9. Felt good, knees felt good, solid.  I was short on time so I supersetted OHP and SLDL.  My upper back is still a bit sore so I worked up to the correct OHP single but backed off further.  SLDL was fairly light. Both ended up bothering my back and I’m not sure if I’m going to have to rest it for a bit.  We’ll see how next few days go.  Thrilled with how my knees are feeling! Woohoo!  This is the least amount of pain I’ve felt in many years.

Nutrition/Weight:

183.2 this morning.  

Tue 9/15/20 - GPP + Knee Ability

Garage Gym

(Tibialis)2x25

(Calf)25/35

(StepUp)30

(SplitSquat)25

(TriPushDn)15,15,

(Curl)30x15,25Hx12

(Delt)2x20

(LegRaise)3x10

38 mins 

Knee Ability and some GPP. Right upper back is bothering me so no rowing. Knees feeling great!

Nutrition/Weight:

183.8 this morning.  

Sun 9/13/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,205x6,235x6,245x6,6,6

(Incline)125x8,145x8,8,155x8,8

(OHP)105x8,75x10,35DBx11

62 mins 

Started with deadlift.  WO called for working up to a set @REP8 and continue at that weight until it becomes @RPE9, capping at 3 sets. I worked up to 3 sets that was a bit heavier than last WO and felt like some work. These are still lower than RPE called for, but that’s on purpose right now for my knees. Felt good to continue to deadlift and feel good. My upper right back issue wasn’t really bothering me much, though I could feel it.  Next was incline.  I struggled here a bit. Last week I worked up to 2 sets a 160#’s.  Today’s workout was 2 sets @RPE7, then 3 sets @RPE8. I thought my weight selection was going to be on the light side, but my 2nd set @155 was RPE9 or higher so I stopped there.  With OHP next, there’s still 4 sets of pressing left. 

OHP calls for 70% R1M AMRAP.  I could only get 8 reps and the last rep was way too hard and it aggravated the strain in my upper back. So stupid, I should’ve known to keep these @RPE7ish, not 9+.  I backed WAY off for the 2nd set, still hurt.  I tried DB’s for the 3rd set, still hurt. Stopped it there.  WO started well, ended a bit downhill, but that’s how it goes sometimes. My back/trap is really bothering me. I’m going to have to take it easy for a while. Unfortunately, this next block of programming is working up to heavy singles, so I’ll have to assess what exercises I may need to modify.

Nutrition/Weight:

183.0 this morning.  

Sat 9/12/20 - GPP + Knee Ability

Garage Gym

(SealRow)35x15,13

(TriPushDn)17,14

(Curl)35x12,25Hx15

(Delt)10x15,18,20

(LegRaise)3x15

(Tibialis)2x25

(Calf)25,35

(StepUp3”)30,

(SplitSquat)25

58 mins 

Today was GPP and Knee Ability day. GP was ok. I have pain that feels like some kind of muscle pull in my upper right back near my shoulder blade that’s been bothering me. So instead of doing inverted rows, I did moderate weight seal rows. These felt pretty good. I did triceps band pushdowns for the first time in a long time and they felt good.  I bumped up weight on first set of curls, which were easier due to light-ish rows.  Delts were good, 2 sets lateral, 1 set front.  I did leg raises again. I like these, but have to admit I’m doing them partially because they are easier than L-Sits and I just didn’t feel like putting in that effort today.  

I also did the knee ability routine. Knees are feeling good. I’ve been doing knee ability 2x/week and squatting with barbell 1x/week and doing another type of squat (e.g. goblet squat) 1x/week.  I’ve also been deadlifts 1x/week.  It’s only been a couple of weeks, but my knees are feeling better than they have in a long time.  Now if I can just have patience and keep progressing slowly, don’t do something stupid and make sure I build in reduced volume weeks…

Nutrition/Weight:

182.4 this morning.  

Fri 9/11/20 - Full Body (Bench)

Garage Gym

(Bench)bar,95,135,165x6,175x6,6,185x6,6,7

(GobbletSquat)BWx10,25x10,35x10,45x10,10

(PendlayRow)145x15/+5,5,5,5,5

50 mins 

Started with bench for 6 @RPE 6, 7x2, 8x3.  Last week I worked up to a single set of 190 @RPE8.5ish, then dropped to 180 for 2 more sets. Today I did 2 sets @7 and 3 sets @8.  The last set I did an extra rep to see where I was at.  I almost did an 8th rep but that definitely would’ve been overshooting RPE. Felt good about this even though I didn’t go as heavy as last week. Then we did goblet squats. I worked up to a 45# DB for 2 sets.  These felt good. As I write this my left knee is a bit painful, but I think that’s from sitting all afternoon more than anything.  Finished up with pendlay rows with Myo-Reps.  Solid WO.

Nutrition/Weight:

182.2 this morning.  

Wed 9/9/20 - Full Body (Squat)

Garage Gym

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

(OHP) 75x6,95x6,115x6,120x6,6,6

(RDL)135x10,185x10,10,12

51 mins 

Started with squat and OHP superset. Since I’m only squatting very light, I’m supersetting it with OHP. I actually went heavier on squats today than OHP, so I guess that’s a good thing. Squats felt good. OHP was fairly good.  Workout was to work up to 3x6 @RPE8.  I overshot on the last set, but overall pleased.  Last time I went up to 120#’s I did 1 set @RPE9 and backed the weight off for 2 more sets.  RDL’s were moderate. I’m still dealing with a strain in my right upper back so I’m babying that a bit. 

Nutrition/Weight:

182.2 this morning.  

Tue 9/8/20 - GPP + Knee Ability

Garage Gym

(Tibialis)2x25

(CalfRaise)2x25

(StepUp3”)25

(SplitSquat12”)25

(T-BarRow)70x15,15

(OHTri)60x15,15

(Curl)30x13,25Hx12

(Delt)10x15,17

(L-Sit)90,90,90

45 mins 

Knee ability and GPP work today. Not much else to report.  Knees feeling good after a weekend of backpacking, which is a very positive sign.

Nutrition/Weight:

184.2 this morning.  

Mon 9/7/20 - Incline

Garage Gym

(Incline)125x8,145x8,155x8,160x8,8

(OHP)105x9,85x10,75x12,10

39 mins 

Great backpacking trip to Roan Highlands this weekend so we moved the workout from Sunday to today (Mon). I skipped deadlifts since we backpacked Saturday and Sunday.  Workout started with incline working up to a set @RPE, then continue with that weight until @RPE9.  I worked up to 5# heavier than last weeks’ @8, then did another set to hit @RPE9. Pleased with the effort and progress here.  Then we did OHP. This is 70%AMRAP, then 63% 3x12.  105# is my estimated 70% 1RM, but then I had to drop WELL below 63% for the back-off sets and still can’t get 3x12.  This is brutally hard for me after incline. Solid effort, but humbling.

Nutrition/Weight:

186.4 this morning.  Super bloated from eating tons of carbs this weekend backpacking. 

Sat & Sun 9/5/20 - 9/6/20 - First backpacking trip with Taryn to Roan Highlands.

 Sat: 

• Carvers Gap to Overmountain Shelter (break/lunch) to Little Hump/Bradley Gap
• 5Hrs
• ~8-9 Miles
• Very little sleep for Taryn.  Meaning, very little sleep for Mom and Dad

Sun:

• Little Hump back to Carvers Gap
• 5 HRs
• ~8 Miles

Great first trip with Taryn. Sarah did great carrying her and her backpack. Weather was amazing, upper 40's at night, upper 60s/low 70's during the day. Great views.  Roan Mountain never disappoints.

Fri 9/4/20 - Full Body (Bench)

 Garage Gym

(Bench)145x6,170x6,180x6,190x6,180x6,6

(KneeAbility)

(PendlayRow)135x15/+5,5,5,5,5

(KneeOut)2mins

(LDelt)10x20,16

68 mins 

Started with bench. WO called for working up to 3 sets @RPE8.  What’s been happening a lot lately is the first set is at target 8RPE, then the second set is 8.5, third set is 9+ and I’m overshooting RPE consistently.  So, today I decided to work up to a heavy set @RPE8, then back off the weight by ~5% and do 2 sets. I figured this would keep me closer to the correct RPE and it worked out really well.  Pleased with benching today.  Next instead of squatting I did the knee ability routine (Tibialis raise x2, Calf Raise, KOT Calf Raise, 3” Step ups, 12” Split Squats).  Then I did Pendlay rows. Finished up with Knee Out hold for 2 mins and 2 sets of delts.  Good workout today.

Nutrition/Weight:

181.8 this morning.

Wed 9/2/20 - Full Body (Squat!)

 Garage Gym

(Squat)95x6,110x6,115x6,6,6

(OHP)95x6,110x6,115x6,6,6

(RDL)135x10,165x10,10,10

(Mobility)

44 mins 

Started with squat and OHP superset.  I’m thrilled my knees are feeling pretty good and I’m able to squat, and squat to proper depth, despite the fact that I’m using the same weight for squat as I am for OHP. That’s sad.  But the fact that I’m able to squat without pain feels incredible.  My knees aren’t 100% but I continue to make progress.  I just need to continue to be smart about loading and keep improving.  OHP was just OK today. Kept it at roughly correct RPE working up to 3 sets @RPE8.  Somethings still bothering me in my right upper back which I felt during the workout.  I kept RDL’s light and just used fairly short rests because I didn’t want to a heavy load further irritating my back. 

Nutrition/Weight:

183.0 this morning.

Tue 9/1/20 - GPP

 Garage Gym

(SealRow)45x15,13,13

(TriExt)3x15

(Curl)30x15,25Hx15

(LDelt)10x16,16,16

(LyingLegRaise)3x12

(KneeAbility)

(Mobility)

67 mins 

Started with mobility in the morning, then knee ability later in the morning, then GPP work at lunch. GPP started with seal rows and triceps band extensions. Something in my right upper back is tight/pinched, so I kept seal rows moderate weight and controlled. Then I did curls and delts, 2 lateral and 1 front set, and lying leg raises. Solid workout day.

Nutrition/Weight:

182.4 this morning.