Wed 6/30/21 - Full Body (Squat) - Week 3 Powerbuilding

Garage Gym

(Squat)115x6,145x3,165x3,185x3,205x1,215x1,180x6,165x6

(Incline1Ct)95x6,125x4,155x3,175x1,190x1,165x6,155x6

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

51 mins

Started with squat for 1@RPE8, 6@RPE9, -5% 1-2x6. Working up felt good, 205# flet nice so I went to 215# (same as last week). It was easier than last week, but still think it was higher than targeted RPE8. First back off was @RPE9, second back off was @RPE8/9.  I really wanted these all to be @RPE8 or lower to keep stress on knees more manageable, but probably overshot slightly on all of them. I'll need to keep in mind next week, and depending on recovery next 2 days.

Next was 1 count paused incline and RDL superset to save time. Incline was 1@RPE8, 6@RPE9, -5% 1-3x6.  Topi single at 190# was less than last week, but at lower RPE (which was the plan since I overshot last week). Back offs were @RPE8's, so a bit conservative, but where I want to be, see above on squats.  RDL's were fine, felt fairly light until the last set where I hit RPE8. Solid WO.

Nutrition/Weight:

181.8

Tue 6/29/21 - GPP + Knee Ability

Garage Gym

(Pullups)8,8,8

(Tibialis)25,21,20

(TriExt)15,15,12

(Curl)65x12,8,55x12

(RevNordic)3x12

(Plank)3x60

(InvertRow)12,11

(Delt)2x12

41 mins

GPP and Knee Ability today. Started with pullups and they were a bit better than last week. Sthey still don't feel "right" in my left shoulder despite it feeling fine on everything else. Not much else to write about, just getting it done.

Nutrition/Weight:

181.8

Sun 6/27/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,225x6,275x3,305x3,325x2,345x1,355x1,295x6,275x6,6

(Bench2Ct)125x8,145x4,155x8,165x8,175x8,8

(DBShldr)30x10,35x10,10

52 mins

Deadlift for 1@RPE8, 6@RPE8, -5% 1-2x6. Working up felt good. Plan was around 340#, but 345 felt really good, 355 also good rated @RPE8. Back off sets were good, a bit under RPE target, especially the last 2 sets. Felt better than last week for sure. Next was 2 count paused bench for 8 reps @RPE 6, 7, 8x2.  I did this instead of working up to RPE9, then backing off. Felt good and went heavier than last week. Finished up with DB shoulder for 10@REP7, 10@RPE8 x 2 sets. Solid WO.

Nutrition/Weight:

183.0

Sat 6/26/21 - GPP

Garage Gym

(DBTri)25x12,30x12,35x12

(Curl)30x12,25x12,25Hx12

10 mins

Busy Saturday so I just got in some quick arm GPP work.

Nutrition/Weight:

182.6

Fri 6/25/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,145x6,165x4,185x3,200x1,210x1,220x1,190x6

(BoxSquat16")75x8,115x4,135x8,140x8,145x10

(BOR)140x15/+5,5,5,5

(LowDBInc)70x14,10

58 mins

Started with bench for 1@RPE8, 6@RPE9. Warming up felt pretty good, 200 moved really fast, 210 was good, 220 was @PRE8-8.5. Since this is my first single on bench in a while, it's hard to gauge. Felt good. Backed off to 190 and rated it @RPE8.  Next was box squats set at 16". Last week was 14" but my knees were a little cranky from Wed squat so I went to 16". My knees never felt "great", but didn't hinder squats and last set felt really good so I did 10 reps (rather than another set to get to @RPE9ish.  Next was BOR myo-reps, 5# heavier than last week, plus an additional mini-set. Finished up with some low DB incline for some pressing volume.

Nutrition/Weight:

181.2

Wed 6/23/21 - Full Body (Squat) - Week 2 Powerbuilding

Garage Gym

(Squat)95x6,125x3,145x3,165x3,185x3,200x1,215x1,175x6

(Incline1ct)95x6,125x6,145x3,165x3,185x1,195x1,165x6

(RDL)135x8,185x3,195x8,205x8,215x8

56 mins

Squat was 1 @RPE8, 6@RPE8.  Working up felt good. 200# was RPE7-8 and felt good so I went up to 215 and rated that @RPE 8-9, perhaps a bit of an overshoot, but not bad. I thought the back off would be fairly easy since I've done 185 & 195 for 6 reps recently, but 175 rated @RPE9 today. Next was incline for 1 @RPE8, 6 @RPE8 where 185# was projected to be my top set. I worked up to 185# and it felt good so I went up to 195. Same rating/feeling as squat top set. Back off set was good. Finished up with RDLs for 8 reps @RPE 6,7,8. Solid WO.

Nutrition/Weight:

181.2

Tue 6/22/21 - GPP + Knee Ability

Garage Gym

(Pullups)6,6,6

(Tibialis)3x20

(TriExt)2x15

(Curl)30x13,10

(RevNordic)2x15

(Plank)3x60

(InvertRow)2x12

(Delt)5x15,15

(SplitSquat)2x12

40 mins

GPP and some knee ability work today. I did pullups for the first time since hurting my pec/shoulder a couple months back. I took it "easy", but sets of 6 that "should" feel easy, did not. Not much else to write about, just getting the work in.

Nutrition/Weight:

183.0 this morning. Weight balooned over the weekend from Father's day pizza dinner and Captain Crunch dessert (several bowls).

Sun 6/20/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,225x4,255x3,275x3,305x1,330x1,350x1,295x6

(Bench2Ct)95x8,125x8,145x8,155x8,165x10

(OHP)bar,75x7,95x10,75x12,10

53 mins

Started with deadlift for 1@8, 6@9.  Back was a bit tired from all the tree work yesterday, but felt decent after warming up. Worked up to a single that ended overshooting RPE. 350# felt heavy and was easy RPE9. Backed off for a set of 6 that was about RPE8. Surprised how heavy top set felt, I probably should've stopped at 330#.  Next was 2 count paused bench for 8 reps @RPE 7,8,9. Felt really good and did 10 reps on last set to hit RPE9. Finished with OHP for 70%AMRAP, 63% 2x12. The back offs were less than 63%.

Decent WO considering all the work yesterday.

Nutrition/Weight:

180.2 

Sat 6/19/21 - GPP

Garage Gym

(DBTri)25x15,30x12,35x10,40x8

(BBCurl)55x12,60x10,65x10,55x12

(Delt)5x15,15,15

(LyingLegRaise)3x15

53 mins

Some quick GPP work in the AM. Cut down hanging limb and apple tree in front yard. Several hours of hard labor, chainsaw, hauling limbs & trunk.

Nutrition/Weight:

180.6

Fri 6/18/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,150x4,165x3,175x6,180x6,185x6,190x6

(BoxSquat14")95x10,115x10,125x10,135x10

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

(LowDBInc)70x12,10

53 mins

Started with 1 count paused bench for 6 reps @RPE 7,8,9. My last WO on bench was up to 200, not paused so I estimated my top set at 185 for today. I worked up to that and felt like I should go up another 5# so I did 1 more set than planned. Pleased with this starting point for this cycle. Next were 14" box squats, narrow stance for sets of 10 @RPE 7,8,9. I thought 115# was going to be a warmup set and 135 was my planned first working set.  I don't know if it was the lower box than before (last 2 WO's I used 16" box), narrow stance, or just still feeling Wednesday squat session, but 135 was top set and it wasn't easy.  Another good starting point. Next was BOR for myo-reps. I haven't done bent over rows in quite a long time, felt good to do them. Finished up with 2 sets low DB incline @RPE 8-9. Solid WO.

Nutrition/Weight:

180.2

Wed 6/16/21 - Full Body (Squat) - Start Powerbuilding block

Garage Gym

(Squat)95x6,135x4,155x3,165x6,175x6,185x6

(Incline1Ct)95x6,125x4,145x6,155x6,165x6

(RDL)135x10,185x10,205x10

45 mins

Starting the Powerbuildling template again. Started with squat for 6 reps @RPE7,8,9. Then incline with 1 count pause for 6 reps @RPE 7,8,9. Finished up with RDL's for sets of 10 @RPE 6,7,8. Weights were down a bit from prior to vacation. Somewhat expected after time off and being sick. Still a solid start.

Nutrition/Weight:

180.8

Tue 6/15/21 - GPP + Knee Ability

Garage Gym

(SealRow)30x12,35x12,40x12,12

(Tibialis)3x20

(SplitSquat12")2x10

(TriExt)2x15

(RevNordic)2x12

(BBCurl)55x12,12

25 mins

GPP and knee ability work. Still sick, on antibiotics again, not feeling great but had to get out of my room so I figured I'd get a little gym work in.

Nutrition/Weight:

180.4. Pretty good after week at the beach.

Sun 6/13/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)125x6,185x6,225x6,275x6,295x6,6,6

(PinBench)125x6,14x3,160x6,165x6,170x6,6

(DBShldr)40x12,30x12,12

41 mins

Back home and got my deadlift workout in. Deadlift for 6 reps @RPE 6,7,8x3. Felt heavy.  Next was pin bench for 6 reps @RPE6,7,8x2. This also felt heavy. Finished with DB shoulder for 70%amrap, 63% 2x12. Back offs here were much less than 63%. Decent workout given how I was feeling. Worn out and we're all coming down with a bad cold again. Sarah was wiped out and skipped today.

Nutrition/Weight:

Back home from vacation at the beach, but didn't weigh myself this morning. Probably 183ish.

Wed 6/9/21 - Full Body (Bench)

"The Gym" in Kitty Hawk, NC

(Bench)95x6,145x6,165x6,185x6,6,6

(Deadlift)135x6,6

(Squat)95x6,6,6

80 mins

Gregg, Hayden and I went to "The Gym" (the name of the gym, seriously) for a workout. Hayden wanted me to show him how to squat, bench and deadlift. I tried my best to show him proper form.  It was great getting a workout with both my sons. I really only got work in on bench, which was totally fine by me. Enjoyed the time with them very much.

Nutrition/Weight:

At the beach with family.

Sun 6/6/21 - Full Body (OBX driveway workout)

OBX Driveway Workout

(RDL)30x15,15,15

(Pushup2Ct)3x15

(DBShldr)30x12,12,12

(Curl)30x12,10,10

(DBTri)30x12,10,10

(Crunch)3x12

(DBRow)30x15,15,15

(LyingLegRaise)3x12

40 mins

At the beach in Corolla, NC for the week. We took some DB's and did a full body GPP today.

Nutrition/Weight:

At the beach with family, no idea on weight. Will try to keep things somewhat in check during week of vacation.

Fri 6/4/21 - Full Body (Bench)

Garage Gym

(Bench)125x6,145x6,175x6,190x6,195x6,200x6,180x6,6

(BoxSquat16")95x10,115x10,135x10,155x10,10

(LowDBInc)70x13,60x12,12

61 mins

Started with bench for 6 reps @RPE 7,8,9 -5% 1-2x6. My shoulders haven't felt great lately and so I didn't know what to expect here. I thought maybe I'd see how it felt and perhaps just do 4-5 sets @70-72% 1RM. Things felt OK so I stuck with the progression for same weights as last week. Last week I got 1 back off set at 190, today I backed off further and did 2 sets. Overall felt good, but just not quite in a groove on bench. Decent work regardless. Next was box squats for 10 reps @RPE 6,7,8x2. My knees are a bit sore from knee ability yesterday so I used 16" box instead of 14" like last week. Knees were tight to start but ended up feeling pretty good.  Finished up with low DB incline. I didn't bump up to 80#DB's today because of shoulders, but still solid work.

This WO was solid, but I've just got some little nagging things. Hopefully a week of body weight, light DB and R&R will get things feeling good.

Nutrition/Weight:

178.6 this morning. 

Thu 6/3/21 - GPP + Knee Ability

Garage Gym

(InvertRow)3x15

(Tibialis18")3x22

(StepUp)2x20

(Crunch)15x12,12,12

(TriExt)2x15

(Curl)55x18,65x12

(RevNordic)2x12

(LyingLegRaise)2x12

35 mins

GPP + knee ability work today. Not much to say about this stuff. Knee ability movements, although small and not loaded, are still harder on my knees than heavy squats. Weird, but I guess that's the point.

Nutrition/Weight:

178.6 this morning.

Wed 6/2/21 - Full Body (Squat)

Garage Gym

(Squat)115x6,135x4,155x3,175x6,185x6,195x6,180x6

(Incline1Ct)125x6,145x3,155x6,160x6,165x6,155x6,6

(SLDL)135x8,185x8,225x8,8

60 mins

Bad cold led to sinus infection, started antibiotics yesterday afternoon. Didn't expect much from workout today. Started with squat for 6 reps @RPE7,8,9 -5% 1-2x6. Felt decent warming up, never hit a wall as I "expected" and went 5# heavier on top set and 5# heavier on backoff than last week. First back off was @9, so I didn't do another. Very pleased with this. Next was incline, one count paused for 6 reps @RPE 7,8,9 -5% 1-2x6. Never felt great during these, same as last week and I hit the same #'s as last week. I call it a "win" considering how I'm feeling, and I'm still losing weight. Finsihed up with sets of 8 SLDL, about the same as last week. Very solid workout considering I've been sick, haven't selpt well last 2-3 nights and I'm losing weight. Very pleased. Ready for a break and the beach in a few days.

Nutrition/Weight:

178.8 this morning.