Friday 7/30/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,155x4,185x3,200x1,210x1,220x1,185x3,3,3,3,3,3

(LandmineSquat)35x8,50x8,60x8,75x8,8

(BOR)185x11,155x12,12,12

(LowDBInc1Ct)60x12,12

56 mins

HOT and HUMID today. Started with paused bench for 1@8, 3@80%x6 sets. Working up felt good. I rated the top set @RPE8.5. Last week backoff triples started at 190# and I dropped to 185 for the last 2 sets. Today I stuck with 185# with shorter rests and felt good throughout. Next I supersetted landmine squats with bent over rows. Dripping wet by the end of these. Finsihed up with some low DB incline with paused reps. Solid WO.

Nutrition/Weight:

179.0

Wed 7/28/21 - Full Body (Squat)

Garage Gym

(Squat)95x6,125x3,145x2,170x1,185x1,195x1,205x1,165x6,6,6,6

(Incline1Ct)95x6,125x4,145x3,165x2,180x1,190x1,195x1,165x6,155x6,6,6

(RDL)135x8,185x8,8,8

60 mins

Started with squats. Knees have been really cranky since backpacking this weekend. I did 1@8, 6@7-8x4. Knees felt good during, but they're sore now. I haven't been doing knee ability work and I need to get back to that.  Next was 1 count paused incline for 1@8, 6@9, -8# 1-3x6.  My top single felt good, rated 8-8.5.  My first backoff was also under RPE, second sets of back off were good. I supersetted RDL's with incline and kept them light because of lower back from the last couple of days. Feeling stiff but ok now.

Nutrition/Weight:

180.2

Tue 7/28/21 - GPP

Garage Gym

(InvertRow)3x12

(Tibialis)20,15,15

(DBTri)30x15,35x10,10

(BBCurl)55x12,12,25Hx12

(HangLegRaise)3x12

25 mins

Lower back tight from deadlifts yesterday, felt better as I moved around. Standard GPP. Did hanging leg raises with bent knees. Hadn't done them in a long time. Abs sore today as I write this.

Nutrition/Weight:

180.2

Mon 7/26/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,225x6,275x3,315x3,335x1,350x1,315x3,3,3,275x6,6

(PinBench)125x8,145x4,165x8,170x8,175x8,160x8

(DBInc)40x10,60x10,10,10

50 mins

Worked out on Monday since I did a solo backpacking trip to Roan Highlands this weekend.  I started with deadlift and pin bench superset. Deadlift was 1@8, 3x3 @80%, 2x6 @70%. Top single felt pretty good and back offs were solid. Tried to keep the sets of 3's to 2-3 mins rest.  Switched from 2 count paused bench to pin bench for this block. I wasn't sure what weights would be but wanted to do 8 reps @6, 7, 8x2.  My first working set at 165# I knew I'd jumped too big and ended up with RPE's @7, 8, 9, then took 8% off and did 1 back off.  Finished up with DB incline. Wanted 10 reps @7, 8x2, went warmup then @8x3. 

Nutrition/Weight:

180.6

Sat/Sun 7/24 - 7/25 - Solo backpacking from Carvers Gap to Grassy Ridge

 Did a solo trip. Not a ton of hiking, but it was good to unplug. Missed my girls.

Fri 7/23/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,155x4,175x3,195x3,205x1,215x1,190x3,3,3,3,185x3,3

(FrontSquat)95x8,105x8,95x8,8

(BOR)185x10,155x12,10,10

(LowDBInc)70x12,9

66 mins

Started with paused bench for 1@8, 3@80% x 6 sets.  Worked up to a solid single, then did triples of 80% estimated 1RM for 6 sets on 1.5-2 min rest. These got harder than they should be after a few sets so I dropped weight. Next were front squats. Planned for 6@6, 6@7x3.  Weight got heavy faster than I thought and I ended up having to back down in weight. Still got the volume in. I supersetted BOR with squats.  BOR was 70% 1RM for AMRAP, then 63% 3x12. I didn't get 3x12, but pleased with top set and volume. Finished up with 2 sets of low DB incline.  Solid WO, hot in the garage over lunch (mid 90's today).

Nutrition/Weight:

178.4

Wed 7/21/21 - Full Body (Squat)

Garage Gym

(Squat)115x6,145x3,175x2,195x1,205x1,175x6,165x6,6

(Incline1Ct)95x6,135x4,165x3,180x1,190x1,165x6,155x6,6

(RDL)135x8,225x8,245x8,8,8

61 mins

Starting to feel more back to normal after being sick for nearly a week. Started with squat for 1@8, 6@8-9, -8% 1-3x6. Felt decent working up, but 205 felt heavy and I wasn't going higher today. Rated it @8-8.5. Back offs were decent, a little lighter than last week. Next was paused incline for 1@8, 6@9, -8% 1-3x6. This went about the same as squats. Things felt heavier and I went a little lighter than last week.  RDL's were 6@6, 6@8x3 sets. The set @225# felt fairly heavy, but probably because I wasn't really warmed up. Sets at 245 were good, I used straps the last 2 sets. Decent come back WO.

Nutrition/Weight:

178.6

Tue 7/20/21 - GPP

Garage Gym

(InvertRow)15,12,12

(Tibialis)3x20

(DBTri)30x12,35x12,12

(BBCurl)55x12,12,12

(Crunch)15x12,12,12

(Mobility)

30 mins

Still not feeling well but figured I'd feel better getting out of the house for a little while. Just some GPP work with some mobility/stretching at the end. I've gotten away from my morning mobility routine, and I'm beginning to feel the effects.  Gotta get back to it.

Nutrition/Weight:

178.6

Sun 7/18/21 - Full body (Bench/Deadlift/Squat)

Garage Gym

(Bench1Ct)95x6,145x4,165x3,185x2,195x1,205x1,185xx6,170x6,6,6

(Deadlift)135x6,185x6,225x6,275x3,315x1,335x1,295x6,275x6,6

(Squat)75x6,95x6,115x6,135x6,155x6,6,6

71 mins

Got really sick w/ stomach bug Thursday, skipped Friday's workout and still wasn't feeling great today (Sunday) but decided to give it a go.  The workout ended up being a LOT better than I thought it would be given how I was feeling. I just tried to keep at appropriate RPE and not worry about the weight. Since Friday WO was missed, I did Bench for 1@8, 6@8-9 -5-8%, 3x6.  Then Deadlift for 1@8, 6@8, -5% 2x6.  Finished with squat for 6reps @ RPE 6,7,8x3.  Solid work all things considered.

Nutrition/Weight:

179.2

Wed 7/14/21 - Full Body (Squat) - Powerbuilding week 5/10

Garage Gym

(Squat)115x6,145x4,175x2,195x1,205x1,215x1,175x6,165x6,6,6

(Incline1Ct)95x6,135x4,165x3,185x1,195x1,170x6,160x6,6,6

(RDL)135x8,185x4,225x8,245x8,8,8

(DBTri)25x15,35x12,10

62 mins

Started with squat for 1@8, 6@8-9, -8% 1-3x6 reps. Top couple singles felt really heavy today, but back offs were good and got some needed volume in. Pleased with this overall despite going lighter on top single by 5#. Paused incline was pretty good for 1@8, 6@8-9, -8% 2-4x6. Same top single as last week, same first back off, then upped 2nd back off sets by 5# and did 3 sets for solid volume. I supersetted RDL's with incline to save time. RDL's were 8@6, 8@8 x 3 sets. RDL's have been feeling light the last few weeks, but these felt appropriate RPE (@8).  Since I didn't get to do GPP yesterday, I added some triceps work after the main lifts.

Nutrition/Weight:

182.8

Sun 7/11/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x6,275x3,315x3,340x1,355x1,315x6,290x6,6,6

(Bench2Ct)125x8,155x4,175x8,180x8,185x8,170x8,8

(DBShldr)30x10,35x10,10,13

62 mins

Didn't get much sleep last night and knees/back were a bit cranky from hiking a couple hours yesterday. But I wanted to get the workout in with a lot of other Sunday chores before and after.  Started with deadlifts for 1@8, 6@9, -8% 1-3x6.  I didn't go quite as heavy as last week, but it was @PRE 8.5-9. My first back off was heavier than last week and felt really good, further backoffs were also good. Pleased with this despite not going as heavy for top single. Next was 2 count paused bench for 8 reps @RPE 7, 8, 9, -8% 1-3x8.  These felt good, top set of 185# was @9 and back offs were solid. Finished up with seated DB shoulder press (no back support). These felt fairly easy today and I may need to bump weight up next WO. I got 13 reps on the 4th set. Very pleased with this WO, epsecially given hiking/sleep/lots going on.

Nutrition/Weight:

184.0

Sat 7/10/21 - Hiking at Grayson Highlands State Park

Sarah and I took T on her first trip to Grayson Highlands State Park. We didn't see as many ponies as usual, but did come across one curious and friently one that T got a kick out of.  We planned on camping, had camp set up and finished dinner.  Just as I was about to light the campfire, it started raining, then pouring with thunder.  Salem was a mess. We called it at 7:30, packed up in the rain and headed home.  It was unfortunate, but probably the right call.  Still had a great day, Wx was great until the evening storm.

Fri 7/9/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,155x4,175x3,195x2,205x1,215x1,225x1,195x6,180x6,6,6

(BoxSquat16")75x8,95x5,125x4,155x8,160x8,165x8,155x8

(BOR)155x15/+5,5,4

(LowDBInc)70x12,12

70 mins

Bench for 1@8, 6@8-9, -8% 2-4x6 went well. 215 moved really well and I'd done 220 as my top single the last 2 weeks. 225 moved well and I know I had 1 more rep, not sure about 2.  First back off set @195# was heavier than last week and felt good. Next sets of back offs were same weight, felt really solid, good pauses on all reps. Next was box squats for 8@6, 7, 8 -8% 1-2x8. Knees have been a little cranky since Wednesday squat day, but they felt better as I warmed up. Only did 1 back off because we're going camping/hiking this weekend. Next was bent over rows for Myo Reps, 10# heavier than last week. It was also harder :).  Finished up with 2 sets of low DB incline.  Another really good workout.

Nutrition/Weight:

181.2

Wed 7/7/21 - Full Body (Squat)

Garage Gym

(Squat)115x6,145x4,175x3,195x2,210x1,220x1,180x6,165x6

(Incline1Ct)135x4,165x2,185x1,195x1,170x6,155x6,6,6

(RDL)135x8,215x8,235x8,8,8

60 mins

Started with squat for 1@8, 6@8-9, -8% 1-3x6. Working up felt really good and took some bigger jumps. 210x1 felt really good, 220x1 moved well @8ish. First back off was @9 and taking off 8% I planned to get at least 2 more sets but 165 was @RPE9 as well so I stopped there. Rest times were short, so I think that played a part.  

Incline w/ 1 count pause was 1@8, 6@9, -8% 2-4x6.  Felt good working up here as well, 185 was easy, 195 was @RPE8-9 and heavier than last week. First back off was heavier than last week and then second sets of back offs were solid volume. I supersetted RDL's with incline for 8@6, 8@8x3 sets.  Really good WO.

Nutrition/Weight:

182.4

Tue 7/6/21 - GPP + Knee Ability

Garage Gym

(SealRow)25x15,30x12,35x12,40x12,45x11

(Tibialis)3x20

(TriExt)23"x15,12,12

(Curl)35x12,30x10,25Hx12

(RevNordic)3x12

(Crunch)15x12,12,10

(Delt)5x15,10x12,12,5x15

(KOT)30,40,30

41 mins

GPP and some knee ability work. 

Nutrition/Weight:

183.4

Sun 7/4/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)225x6,275x3,305x3,330x1,350x1,365x1,305x6,290x6,6

(Bench2Ct)125x8,145x4,160x4,170x8,175x8,185x8,175x8

(OHP)75x10,85x10,10

64 mins

Deadlift for 1@8, 6@8-9 -5% 1-2x6. Working up felt good. Hit 350x1 and felt good. Could have moved on, but it was an "easy 8" so I went to 365 (10# heavier than last week) and it felt pretty good, RPE8-9. Backed off for 3 good sets. Next was 2 count paused bench for 8 reps @RPE 7,8,9 -5% for 1-2x8. Bench felt good so I went a bit heavier than planned. Top set was definitely @RPE9 and 1 back off was enough here. Finished up with overhead press for 10 reps @RPE 7, 8x2. Good WO.

Nutrition/Weight:

183.2 after block party cookout at our hsoue for the 4th of July celebration.

Sat 7/3/21 - GPP

Garage Gym

(SkullCrusher)45x12,55x12,65x12,75x12,65x12

(Crunch)20,15,10,10

(BBCurl)55x12,65x12,10,55x10

(Delt)5x15,15,15,15

34 mins

Just some GPP work - arms, abs and delts.

Nutrition/Weight:

181.4

Fri 7/2/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,145x4,165x3,185x3,205x1,215x1,220x1,190x6,180x6,6

(BoxSquat16")95x8,115x4,140x8,150x8,165x8,8

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

(LowDBInc)70x15,10

69 mins

Started with 1 count paused bench for 1@8, 6@8, -5% 1-3x6. Working up felt good, took a rather large (for me) jump from 185 to 205 which ended up feeling really good and moving real fast, 215 moved well @RPE7-8, and I went to 220 and rated it @PRE8. Same weight as last week but a little easier. Back off's were on mark. Knees still felt cranky from Wednesday when warming up with bar and 75#'s on box squat, so I thought I'd just do a few sets of light weight and move on. But 95# felt better, 115 felt good, so I jumped to my first projected working weight 140. That felt good so I bumped to 150 instead of 145. That felt really good so I bumped to 165 and rated both top sets @RPE8. Turned out to be a very good box squat session for me. Next was Myo-Reps bent over row, 5# heavier than prior week again. Sweatiing big time by now.  Finished up with 2 sets of low DB incline.

Nutrition/Weight:

180.4