Thu 10/29/20 - GPP + Knee Ability

Garage Gym

(Tibialis)2x25

(Calf)25

(KOTCalf)35

(StepUp3”)2x25

(Plank)3x90

(Curl)30x15,25Hx15

(SealRow)30x12,12,12

Knee ability and GPP today. Knees were a bit sore yesterday after my run, but they felt really good this morning.  Hopefully that means I’m adjusting to the runs. While I’m getting used to running, and slowly ramping up the amount run per the program, I likely won’t be squatting and I’ll keep an eye on deadlift volume/intensity.  I think it’s too much to do Knee Ability 2x/week, 3 runs/week and squat/deadlift 3x/week.

38 mins

Nutrition/Weight:

181.4 this morning. 

Wed 10/28/20 - Full Body (Incline) + C25K W1R3

Garage Gym

(Incline)125,135,145x8,8

(RDL)135,155,175x10,10

(L-Sit)60,90,90

C25K

Ran in the morning and then did a quick WO over lunch.  Shoulders aren’t feeling great, staying away from anything over RPE8.  Maybe I should even be staying around 7 before starting next real block of training.

WO = 33 mins

Run = 33 mins

66 mins 

Nutrition/Weight:

181.8 this morning. 

Mon 10/26/20 - C25K Run W1R2

 Did the 2nd run of the Couch to 5K (C25K) program Hayden and I are doing together.  5 min warmup, alternate 60sec run/90 sec walk for 8 cycles, 5 min cooldown.  30 minutes total.

Sun 10/25/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135,185,205,255x8,8

(CGIncline)95,125,145x8,8

(DBShldr)30x12,35x10,40x12,12

(LyingLegRaise)3x20

Still pivot week workouts.  Took a big jump for top deadlift sets, felt good.  Did incline with a bit narrower grip for some variety. Shoulder press felt better than I thought it might.

48 mins 

Nutrition/Weight:

183.0 this morning.  

Sat 10/24/20 - GPP

Garage Gym

(InvertRow)17,14,14

(TriExt)3x15

(Curl)30x12,25x12,25Hx10

(L-Sit)3x60

(Supermans)3x12

(SlingShotBench)95x12,12,125x12,12

GPP day. Rows felt strong.  Did 3 sets of curls instead of normal 2 and did Superman’s for lower back.  Also did some bench with the sling shot. Didn’t feel good on my shoulders and I was doing it specifically to see if my shoulder felt better with the sling shot…

36 mins 

Nutrition/Weight:

183.6 this morning. 

Fri 10/23/20 - Full Body (Bench - tempo) + C25K W1R1

Garage Gym

(Bench5-0-0)95x8,125x8,8,8

(Pull-ups)10,8,8

(Crunch)3x12

30 mins

C25K 30 minutes

Hayden started the Couch to 5K (C25K) program and I said I’d do it with him.  So this morning I did the first day of the program. It’s a run/walk progression program.  Today was warm up 5 mins, then run 1 min, walk 90 seconds for 8 cycles, then cool down for 5 mins.  30 minutes total.  Felt decent, knees, legs, body definitely not used to running yet.

Then I did a short workout. Started with tempo bench.  Five count on the way down, no pause, and up normal speed. I thought I’d work up to 135#’s or so.  125 was plenty heavy and 3 sets of this had my chest and triceps on fire.  Probably more work than I actually wanted on this back-off pivot week.  Then we did pull-ups and crunches.  Pull-ups were pretty good for not doing them frequently.

60 mins total

Nutrition/Weight:

183.0 this morning. 

Wed 10/21/20 - Full Body (Squat)

Garage Gym

(Squat)barber,65,75,85,95x10.10

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

(BOR)115x10,135x10,10,10

Pivot week before starting hypertrophy block so I’m just getting some work in at higher rep ranges. Trying to keep things in the @RPE7 range, 8 at highest.  Squats were light, but lots of sets of 10 was still fairly challenging on my knees.

35 mins 

Nutrition/Weight:

183.0 this morning. 

Tue 10/20/20 - Knee Ability + GPP

Garage Gym

(Tibialis)2x25

(CalfRaise)30

(KOTCalf)25

(StepUp3”)30

(SplitSquat12”)25

(SealRow)35x15,15,15

(TriPushDn)3x12

(Curl)35x12,25Hx12

(L-Sit)3x60

Knee ability and GPP work today.  Nothing special, just getting the work done.  Need to be more consistent with knee ability 2-3x a week, rather than 1 (maybe 2).

42 mins 

Nutrition/Weight:

184.2 this morning. 

Mon 10/19/20 - Full Body (Deadlift) - Last WO of Power Building 2nd run

Garage Gym

(Deadlift)245x4,295x3,325x1,350x1,365x1,295x6,275x6,8

(Bench2Ct)145x8,155x8,145x8,8,8

(LowIncline)50x10,10

Last WO of the 10-week power building block. Deadlift working up to 1@8, then 6@9, then -8% 1-3x8 until @9 again. Since this is my last heavy deadlift day in a while, I wanted to go heavier then last WO.  I did get heavier, but it was definitely over prescribed RPE8, probably a 9.  Then I backed off to 295#’s and that felt good. I took 8% off and did 2 more sets, last set was 8 reps. Solid work.  Next was 2 count paused bench. Last week I had a great WO on this movement.  Today my shoulder felt a little wonky and I had very little sleep this weekend (camping trip that was really cold and Taryn cried most of the night).  I was planning to try to match last weeks’ WO, but I got to 155 and it was enough for today. Then I backed off for 3 good sets.  I finished up with 2 sets of low incline DB press.  Strong start, moderate finish. Now on to a hypertrophy block.

60 mins

Nutrition/Weight:

184.2 this morning. 

Fri 10/16/20 - Full Body (Bench)

Garage Gym

(Bench)115x6,155x6,185x3,205x1,220x1,190x8,175x6,6,8

(HighBarSquat)45x12,75x12,95x12,12,12

(Pull-ups)8,8

(BOR)115x12,12,12

62 mins 

Started with bench. This is the last week of this training block before switching to a hypertrophy 10-week block so I was hoping to work up to 225+ on bench.  I worked up to 220#’s (same as last week) and it was at least @PRE8 so that was it for me. No need to push to RPE9+ today and overshoot the WO targets.  First back off set is supposed to be 6@RPE9.  I went heavier than last week, got to 6 reps and it was still feeling really good so I did 8 reps.  Working up in weight things felt heavy, but this back off felt really good.  Then I took 8% off and did 3 sets.  The last set still felt good and I did 8 reps. Very solid pressing.  I feel I’ve definitely gotten stronger, but it hasn’t really translated well to a heavy single.  My back off set at 190#’s translates to an estimated 250# 1RM.  The top single at 220#’s translates to a 230# 1RM.  I think it’s clear my max is closer to 230 than 250 right now, largely because I’ve done very little work in singles.  So the upside is I’ve got lots of room for improvement.

Finished the workout with high bar back squats, fairly narrow stance and pretty deep depth for sets of 12. Light weight but the last 2 sets got hard, especially with some long pauses in the hole. I supersetted squats with 2 sets of pull-ups and 3 sets of BOR.  Good WO.

Nutrition/Weight:

183.0 this morning. Feeling good at this weight right now.  I'm certainly not the leanest I've been, but this is the best I've looked & felt at the mid 180's.  

Wed 10/14/20 - Full Body (Squat)

Garage Gym

(Squat)115x6,135x3,165x3,185x3,200x3,215x2,175x6,160x6,6,95x12

(LowIncline)95x6,125x6,155x3,175x1,185x1,145x6,6,6

(SLDL)40x8,50x8,8,8

62 mins 

Started with squat, workout called for 1@RPE8, 6@RPE9, -8% 1-3x6.  I worked up to a heavy double around RPE8-9, then backed off according to my estimated 1RM. Felt really solid, knees good. I think form was fairly good throughout.  After this, I did high-bar light weight for 12 reps to see how that felt after having heavier weight on the bar. Felt really good and smooth, knees felt great.

I went to the chiropractor today.  Shoulder/trap/arm is feeling better, but I’m still being cautious about returning to OHP.  So I did low incline working up to a single @RPE8, then backed off for 3 sets of 6.  The top single felt really good/easy, but I didn’t want to keep going up. Back off sets felt good too. I supersetted DB single leg SLDL with back-off sets.  Solid WO.

Nutrition/Weight:

183.4 this morning.

Tue 10/13/20 - Knee Ability + GPP

Garage Gym

(Tibialis)2x25

(Calf)25

(KOTCalf)40

(StepUp4”)25

(SplitSquat12”)25

(InvertRow)15,13,13

(TriExt)3x15

(HangLegRaise)3x12

(Curl)30x12,25Hx12

(Crunch)2x15

42 mins 

Knee ability and GPP day today. Tibialis Raise and 1 leg calf raises are still REALLY hard for me. I think I haven’t been as consistent as I need to be.  Step ups and split squats were good. GPP as good. I did 3 sets of inverted rows & triceps today and more core work.

Nutrition/Weight:

182.2 this morning.

Sun 10/11/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)225x3,275x3,310x3,330x3,355x1,285x6,275x6,6

(Bench2Ct)135x8,150x8,155x8,165x8,155x8,8

(DBInc)50x10,60x10,10

72 mins 

WO started with deadlift working up to a single @RPE8, then 6@RPE9, take off 8% and do 1-3x6 reps.  I felt good and worked up to a since at 355. Back offs were solid.  All better weights than last week.  Next was 2 count paused bench working up to 8 reps @RPE 7, 8, and 9, then take 5% off and to 1-2 more sets of 8 until @RPE9 again.  This went really well. My top set was 10# heavier than last week, as were my back-offs.  Incline has bothered my trap/shoulder a bit, so I did low incline and started light.  The 3rd set ended up being @PRE9+ after all the pressing.  I should’ve stopped at about 8 reps.  Great workout.  Probably best all around workout in a long while.

Nutrition/Weight:

183.0 this morning. 

Fri 10/9/20 - Full Body (Bench)

Garage Gym

(Bench)145x4,170x3,190x3,210x1,220x1,185x8,170x6,6,6,6

(GobbletSquat)BWx8,25x8,35x8,45x10,35x12,12

(TbarRow)95x15,80x12,12,12

57 mins 

Started with bench working up to a single @RPE8, then back off for 6 @RPE9, then take off 8% and do 1-4 sets of 6 until @9 again. Things felt fairly heavy working up. Not surprising since I benched light last week because of my back/shoulder.  I worked up to 220 (same as 2 weeks ago, but it definitely felt heavier this week).  I should’ve backed off to 190#’s, but I thought that might’ve been too heavy.  I did 185 for 8 reps because at 6 reps I definitely wasn’t at RPE9 as the WO called for.  I should’ve went with 190 after all.  Then I backed off 8% to 170 and did 4 really good sets of 6. Solid pressing for me today.  That part of the WO took 41 minutes. 

Then I supersetted goblet squats and T-bar rows.  I didn’t go heavy on squats because I’ve done a lot of leg work this week with barbell squats, knee ability and hiking last weekend. But I did some good sets of 12 at the end in 3-0-1 tempo.  Very solid WO.

Nutrition/Weight:

183.6 this morning. 

Thu 12/8/20 - GPP + Knee Ability

Garage Gym

(Tibialis)27,24

(Calf)25

(KOTCalf)35

(StepUp3”)25

(SplitSquat12”)25

(InvertRow)13,13

(TriBand)2x15

(Curl)30x12,25Hx12

(Crunch)3x12

28 mins 

Knee ability and GPP today. Nothing special, just getting the work in. Knees a little cranky after squats yesterday, but still feeling pretty good.

Nutrition/Weight:

184.6 this morning. 

Wed 10/7/20 - Full Body (Squat)

Garage Gym

(Squat)95x6,115x6,145x3,165x3,185x2,195x2,205x1,165x6,150x6,6

(LowIncline)95x6,115x6,135x6,145x6,6,6,6

(SLDL)35x8,45x8,50x8,8,8

52 mins 

Started with squats today. I was planning on NOT working up to a top single, but I was feeling good and went ahead and followed the WO as written which was a single @RPE8. I worked up to a single that was probably a bit over REP8, then backed off for the first set of 6.  Then I took off 8-10% and did 2 more sets of 6.  Felt pretty good throughout.  Next the WO called for OHP, but this has really been bothering my trap, so I did low incline. I just worked up to what felt like about @RPE6-7 and did some decent volume.  I supersetted DB 1-leg SLDL with low incline because barbell SLDL has been bothering my trap as well.  Solid WO with some decent substitutions rather than just skipping movements.

Nutrition/Weight:

182.6 this morning.

Mon 10/5/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x4,225x4,285x2,315x1,335x1,275x6,260x6

(Bench2Ct)95x8,115x8,145x8,150x8,155x8,145x8,8

52 mins 

My upper back and shoulder was really bad Friday during our hike and Friday night I barely slept (in the tent).  I could not get comfortable and was in a fair amount of pain.  The last 2 nights sleeping in a bed has felt better, but I didn’t know what to expect from this WO.  I figured I’d at least get some movement in and see what happened.  Deadlifts felt good warming up and I just worked my way up for a good single at 335 at about appropriate 8RPE.  Then the WO called for a set of 6@PRE9, then -5% for 1-2 sets of 6.  My first back off set was lower than RPE9, didn’t want to push it to 9, and then further back off sets felt good as well.

For 2 count paused bench, I worked up well and didn’t take big jumps for my top 3 sets.   Felt good and my back off sets I took about 10% off instead of 5 so I could get 2 sets in at RPE8. I skipped incline because it bothers my upper trap and I was running short on time.  Solid WO for only 2 movements.

Nutrition/Weight:

184.0 this morning.  Surprised I wasn’t heavier after all the eating in Gatlinburg Saturday and apples during apple picking and many bowls of cereal Sunday night. :)

Fri - Sun 10/2/20-10/4/20 - GSMNP backpacking, Gatlinburg and apple picking

 Fri 10/2

Woke up early, drove to GSMNP Elkmont campground and hiked  Little River Trail to Goshen Prong to Campsite #23. 7.5-8 miles all along the river.  Beautiful, and loud at times. Great campsite.

Sat 10/3

Reversed our path from #23 to Elkmont.  We'd planned ton continue up Goshen Prong to AT to campsite 26/27, but my shoulder was bad. Spent the evening in Gatlinburg. Great day.

Sun 10/4

Drove from Gatlinburg on 441 through GSMNP to Cherokee.  Picked up the Blue Ridge Parkway toward Asheville.  Beautiful drive.  Stopped for apple picking on the way home. Had a blast watching Taryn.

GREAT WEEKEND! 

Thu 10/1/20 - Bench + Knee Ability

 Garage Gym

(Bench)95x6,115x6,135x6,155x6,6

(Tibialis)2x25

(Calf)25

(KOTCalf)40

(StepUp3”)25

35 mins 

Upper back pretty bad, just wanted to get some work in and not neglect the knee ability routine.

Nutrition/Weight:

183.2 this morning.  

Tue 9/29/20 - Full Body (Squat)

 Garage Gym

(Squat)75x6,95x6,115x6,135x6,115x6,6,6,6

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

(SLDL)135x8,8,8,8

50 mins 

Upper back bothering me still and knees a bit cranky this morning so I just took it easy.  OHP and SLDL really bothered my trap even though it was light. Frustrated.

Nutrition/Weight:

184.0 this morning.