Thu 10/28/21 - GPP + Knee Ability

Garage Gym

(Tibialis)4x14

(MixGripHang)3x60

(KOT)3x15

(SeatDelt)10x3x15

(Abs)3x60

(TriPlank)3x60

(SplitSquat)2x10

44 mins

GPP and knee ability day. Knees Over Toes (KOT) squat to pad was a new one and I'm interested to see how knees respond tonight and tomorrow. Abs static hold superset with triceps stretch/plank is challenging.

Nutrition/Weight:

181.8 

Wed 10/27/21 - Full Body (SDH)

Garage Gym

(LowInc)125x10,145x10,10,10

(BOR)135x4x10

(Squat)75x10,95x10,105x10,10,12

(DBShldr)30x10,40x10,45x10,10,12

45 mins

Wow, I was feeling pretty beat up from heavy bench and pullups yesterday. Started with low barbell incline and things felt heavy fast, so I got 4x10 and this was harder than I should've pushed (over RPE8). Supersetted with BOR and these felt heavy at first but a little better as sets progressed.  Next was squats for sets of 10. These weren't hard, and I didn't want them to be. Supersetted with shoulder press.  Pretty hard effort for what it was.

Nutrition/Weight:

182.2

Tue 10/26/21 - Full Body (SDH - bench and pullup focus)

Garage Gym

(Bench)190x2,200x2,210x5,185x5,5,5,5

(BoardSquat)4x15

(Pullups)10,10,10,9

(OHP)75x10,80x10,10,10

(InvertRings)4x7

55 mins

Started with bench supersetted with angled board squats. For bench worked up to top set @RPE9, then backed off for 4x5. Angle board squats were good, really like them. Got deep standing on angle board. Next was pullups for 4x10 (almost).  I was really pleased with reps here. Last set of 9 reps was @RPE10. Should've stopped at 7 or 8. OHP volume and some inverted rows on rings finished out the WO. Back was pretty well fried for pullups when I got to inverted rows.

Nutrition/Weight:

182.6

Sun 10/24/21 - Full Body (SDH)

Garage Gym

(LowInc)165x10,150x10,10,10

(StepUp)5x10

(Pullups)5,30x5,BWx5,5,5

(DBSLDL)30,45,60x10,10

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

(DBRow)60x10,10,10

55 mins

Started low barbell incline and step ups. I really liked low incline with the bar. Good heavy top set @PRE9, then back off's in the 8-8.5 range. NExt I did pullups with SLDL. For pullups I warmed up with a body weight set, did a heavy set with +30#, then did body weight on short rests. Finished up with DB shoulder press and DB rows. Rows felt heavy for this weight after pullups.

Nutrition/Weight:

184.0 

Sat 10/23/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)175x3,195x1,205x1,1,215x1,225x1,175x5,5,5,5,5

(BOR)185x5,205x5,5,5,5

(Squat)95x5,115x5,135x5,5,5

(RDL)135x4x10

(DBInc)50x12,60x10,10,10

(PullDn)100x4x12

45 mins

Started with paused bench for 1@8, 5x5@RPE7-8. I worked up to top single a little over @RPE8, then backed off for 5x5. I supersetted BOR on the back off sets and was pleased with how 205# rows felt.  Next I did squats and RDL's. Knees have been barking from the volume lately, so I kept it light here and kept RDL's light. Finished up with DB incline and pulldowns. I wanted to do barbell incline, but the exercises didn't work well to superset with that. Solid WO. Back is getting bigger and stronger from all the volume, and I'm pleased about that! :)

Nutrition/Weight:

181.0

Fri 10/22/21 - GPP + Knee Ability

Garage Gym

(Tibialis)20,13,12,10

(MixHang)3x90/90

(RevNordic)3x15

(SeatDelt)10x3x15

(Abs)3x60

(TriStretch)3x45

(SplitSquat)3x10

45 mins

Started with mixed grip hang for sets of 90 second holds on each side and tibialis raises. First set of tibialis was @16", the next 3 were @20-21", making them harder. Next was reverse nordics and seated delt raises. Nordics were painful, so I strung up a band to the pullup bar and used it for slow negatives and assist up. I went deeper here than without. I'll see how my knees respond. Then I did ab static hold and triceps plank stretch. Finished with split squats off the ground. I used to always do them on a box, thinking I couldn't do them off the ground. Suprise, suprise, my legs have gotten stronger after all this hard work! :)

Nutrition/Weight:

180.6

Thu 10/21/21 - Full Body (SDH - Deadlift)

Garage Gym

(Pullups)5,10x5,15x5,20x5,25x5,5

(Deadlift)225x5,245x5,275x5,295x5,5,5

(OHP)95x5,105x5,115x5,5,5

(FeetUpBench)125x10,135x10,145x10,155x10,10

(StepUp)4x10

(LatRow)50x10,60x10,10,10

68 mins

Started with pullups and first set at body weight didn't feel great. They felt better as I warmed up and worked to 2 top sets @25#. Last set @PRE9. Next I supersetted deadlift and OHP. Deadlifts also didn't feel great warming up. I did 2 sets at 135 because lower back felt tight, felt akward getting into setup position. But things started feeling better as I wnet and ended up being pleased with how it ended. OHP was OK. 

Next I supersetted feet up bench and step-ups. I went lighter on bench than earlier in the week, but that's probably because I benched heavy yesterday. Finished up with some lat rows on the pull down pully. I liked these a lot. Felt it in back and tri's quite a bit.

Nutrition/Weight:

182.0

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

Garage Gym

(Squat)125x5,135x5,145x5,155x5,165x5

(Bench)195x1,205x1,215x1,175x5,5,5,5,5

(BOR)135x5,185x5,195x5,5,5,5

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

(DBShldr)35x10,40x10,45x10,10

(PullDn)100x10,10,10,10

67 mins

Started with squat. Knees still barking at me a bit from backpacking weekend, so I still kept this fairly light, just worked up to something that felt @RPE8ish today. Next I did bench and bent over rows. Bench was 1@8, -20% for 5x5.  So I worked up to 215 and it moved really well. Normally I add weight here and slightly overshoot, or it doesn't move as well as I want. Today, I stopped before hitting that point, then took ~20% off the bar and did 5x5 on 1.5-2 mins rest (started at 1.5 and got to toward the end). BOR felt really strong today.  Then I did the higher rep work with supersets and short rests.  Solid WO.

Nutrition/Weight:

181.4

Tue 10/19/21 - GPP + Knee Ability

Garage Gym

(Tibialis)20,18,18

(MixHang)60,60,90

(DBTri)30x15,15

(HCurl)25x15,15

(RevNordic)3x12

(SeatDelt)10x3x12

(FacePull)3x15

(TriStretch)3x60

44 mins

Wasn't feeling motivated to do much of anything today, but glad I got out and got in this GPP session. Started with Tibialis raises and mixed grip hangs. Working my supinated/reverse grip which seems SO TIGHT I can't even hang that way with body weight. Next I did some arm work. Then reverse Nordics and seated delt raises. Finished with some banded face pulls and triceps stretch. The tri stretch is kind of a plank position with elbows shoulder width on a bench. Hold a DB behind your head. Weird kind of thing, but great stretch. Will try to remember to work these in. Glad I got some work in.

Nutrition/Weight:

184.2

Mon 10/18/21 - Full Body (SDH)

Garage Gym

(FeetUpBench)135x5,155x3,165x10,10,10,12

(InvertRings)4x10

(Squat)75x8,85x8,95x8,8

(OHP)75x8,8,8,8

(DBInc)50x12,13

45 mins

Feeling a bit beat up from backpacking trip, kept back and lower body very easy and light. Really pleased with bench today. I was feeling good and did 12 reps on the last set, although that was definitely @RPE9.5-10. Bloated from eating tons of carbs the last 2 days.

Nutrition/Weight:

186.2

Sat-Sun, 10/16-10/17 - Backpacking

 Backpacking trip in SW Virginia. Ribble trail NOBO to the AT to Wood's Hole Hostel. Rented a cabing tent (glamping?). It was cold and windy, thankful for electricity in the tent and the electric blanket!  Wood's Hole was an amazing place.  Taryn loved the dogs and cats, and goats. Food was great, community style.

Was intended to be a 3-day trip with a stop at Wapiti shelter on Sunday night.  But it was going to be colder Sunday night and remaining windy 15-20 mph.  Too cold for Taryn who will not keep gloves or a hat on.

Hiked from Wood's Hole back to car, stopped at Dismal Falls and headed home.  Good trip.

Fri 10/18/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)135x5,165x5,185x2,195x1,205x1,215x1,225x1,185x5,5,5,5

(BOR)135x5,155x5,5,5,5,5

(Squat)75x5,95x5,115x5,5,5

(OHP)65x10,75x10,80x10,10

53 mins

Started with bench for 1@8, then 4x5 @75%. Felt good working up, top single a bit over @RPE8. Back offs were good. Supersetted this with fairly light bent over rows, not touching the ground. These were more challenging than expected. Didn't want to go heavy because we're backpakcing this weekend, so I'll get plenty of back fatigue next couple of days. Next was light squats, for same reason as rows. Finished with some OHP for sets of 10.

Nutrition/Weight:

181.2

Thu 10/14/21 - GPP

Garage Gym

(TriPushdn)50x15,12,12

(HCurl)25x15,12,12

(Abs)3x60

(FacePull)3x15

(MixGripHang)3x3 

22 mins

Some quick GPP work. Tri pushdowns with the new pulldown setup, hammer curls and static ab holds. Next was band face pulls and mixed grip static holds. I can't hang with my arms supinated(?) in the chinup position. It's SUPER painful and I feel like something will tear if I use my whole body weight. So I'm working on that with mixed grip hangs for ~30 seconds at a time. First one was painful, got better after that, but still not pain free.

Nutrition/Weight:

181.0

Wed 10/13/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)95x10,115x10,125x10,135x10,10

(RingRows)4x10

(Bench)125x10,135x10,145x10,155x10,10

(RDL)145x10,165x10,10,10

(DBShldr)45x6,50x8,60x5,5,5

(Pullups)5x5

69 mins

Started squat and inverted rows on the rings. Squat felt really good. Sets of 10 got challenging even with lighter weights. Pleased with form, depth and how they felt. Next was feet up bench with RDL's. Went heavier on bench than last WO at similar RPE. Finished up with heavier DB shoulder press than usual and just body weight pullups for 5x5 on short rests. First 2-3 sets really got chest to bar on these. 

Nutrition/Weight:

182.0

Mon 10/11/21 - Full Body (SDH - Squat/Bench)

Garage Gym

Group 1

(Squat)140x5,150x5,160x5,170x5,180x5,185x5

(Bench)185x2,195x2,205x5,185x5,5,5

(BOR)Skipped

Group 2

(DBRDL)50x10,60x10,70x10,10

(DBShldr)35x10,40x10,45x10,10

(PullDn)100x12,125x10,110x10,10

64 mins

Started with squat working up instead of sets across. I should've stopped at 180.  My set at 185 was sloppy and @PRE9.  I think this weight would've been fine if I'd gotten there more quickly without so many sets working up on fairly short rests. I skipped bent over rows becuase of all the back work volume yesterday and in this workout today.

Next I did bench and DB RDL's. Bench I did a top set of 5 reps @RPE9, then backed off for 3x5@75%.  The back offs were in the @RPE7-8 range.

Finished up with DB shoulder press and I tested out the new pulldown system. It took a little getting used to, but it's a welcomed adddition and expands my pulling options. At top weight of 125#, I was really getting pulled up off my butt.

Nutrition/Weight:

182.2

Sun 10/10/21 - Full Body (SDH - Deadlift)

Garage Gym

Group 1

(Deadlift)225x5,275x3,300x2,325x1,345x1,275x8,8,8

(OHP)80x5,95x5,100x5,105x5,110x5,5,5

(Pullups)10x5,15x5,5,5,5

Group 2

(FeetUpBench)125x10,135x10,145x10,10

(BandSquat)Skip

(T-BarRow)60x10,70x10,80x10,10

68 mins

Started with deadlift. Instead of 5x5, I wanted to work up to 1@RPE8, then do back of sets of 5. My back/posterior chain must be really fatigued.  345# was my top single @RPE8+ which should still be working up weight. Planned to do sets of 5 for back off, but 275 fetl really good so I did 3 sets of 8. I supersetted deadlift with OHP and went heavier than last workout. THen I did weighted pullups.

Next I did feet up bench for 4 sets supersetted with t-bar rows.  Sets of 10 get hard quickly on fairly short rests.  I skipped squats because I already squatted 3x this week and I need to ramp up volume here a bit cautiously.

Nutrition/Weight:

181.2

Fri 10/8/21 - Full Body (SDH - Squat)

Garage Gym

Group 1

(Squat)145x5,150x5,155x5,5,5

(Bench)165x5,170x5,175x5,5,5

(BOR)155x5,5,165x5,5,5

Group 2

(RDL)135x10,155x10,10,10

(DBShldr)30x10,35x10,40x10,10

(InvertRings)3x10

50 mins

Back to back full body days, so I went lighter on the 5x5's today than earlier in the week. I also kept rest times shorter and shaved about 10 mins off the workout. These are separated into 2 groups, but I basically did the workout in 3 groups. First squat, then supersetted Bench, BOR and RDL's. I need more warmup on bench so I did BOR while I worked up, then switched to RDL's while I finished my bench working sets.  Then I just finished up with a superset of shoulder press and high-angle inverted rows on the rings. Good WO.

Nutrition/Weight:

180.2

Thu 10/7/21 - Full Body (SDH - Deadlift)

Garage Gym

Group 1

(Deadlift)185x5,225x5,275x5,5,5,5

(OHP)95x5,100x5,105x5,5,5

(Pullups)5,10x5,15x5,20x5,5

Group 2

(Bench)125x10,135x10,145x10,155x10

(BandSquat)10,15x10,20x10,10

(InvertRow)4x10

57 mins

Day 2 of Stripped Down Hypertrophy. Groupo 1 started with Deadlift and OHP superset. Felt pretty good on both of these. Haven't done OHP in quite a while. Then I did pullups, adding weight as I went. Last set of 5 was @RPE 9-10 and I need to be cautious about doing that too often. Group 2 started with bench on 90 second rests. These started light and my top set hit @RPE 9-10.  Hit a wall on high reps, short rests. Chest on fire! Finished up with band squats and inverted rows. I added weight on band squats progressively.

Nutrition/Weight:

180.0

Wed 10/6/21 - GPP + Knee Ability

Garage Gym

(Tibialis)20,18,16

(HangLegRaise)3x15

(Curl)25x15,25Hx15

(DBTri)30x15,15

(RevNordic)2x12

(SeatDelt)10x15,15

25 mins

Just some GPP and knee ability work

Weight:

179.2

Tue 10/5/21 - Full Body - Started 'Stripped Down Hypertrophy' program

Garage Gym

Group 1

(Squat)95x5,125x5,145x5,165x5,175x5,5,5

(Bench)135x5,165x5,185x5,195x5,5,5

(BOR)135x5,185x5,205x5,5,5

39 mins

Group 2

(RDL)135x10,155x10,185x10,10

(DBShldr)25x10,30x10,35x10,10

(InvertRings)3x10

21 mins

60 mins

Started a new program I did years ago called 'Stripped Down Hyperthrophy'.  Decided to change things up for a training block away from the barbell medicine templates for something different. It's supposed to be run 5x/week, but I will do 3-4 with 1-2 GPP days.  The workout is in 2 groups, each group done every WO. Groups alternate days between 5x5 and 4x10.  I won't be doing straight sets.  Sets 1 or 2 will be ramp up sets with top 2-3 sets at appropriate rep range. Otherwise, the WO is too long and too much volume for me, right now.

Started with Squat working up to sets @RPE 6,7,8x3 (roughly). Felt good about the top sets @175#.  Next I supersetted bench and BOR. This was a challenging superset with fairly heavy weights for me.  This group took nearly 40 minutes, the time approximated for the ENTIRE WO.  Not for me!

Next I did RDL's working to 2 top sets.  Then I supersetted DB shoulder press and inverted rows on the rings.  I would have liked pulldowns or pullups here, but neithre were going to work for different reasons.  I don't have a pulldown, and the bands I have are too light. After rows and RDL, no way am I getting 4x10 pullups. :)

This first WO was a nice change. Fast paced, some "heavy" work, and really full body work.  It'll be interesting to see how many body responds and how many times I can do this a week.

Nutrition/Weight:

180.4

Sun 10/2/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,6,185x3,225x3,275x3,315x1,340x1,360x1,370x1,380x1,330x3,3,3,3,3,3

(FeetUpBench)95x8,125x8,145x8,165x8,170x8,8,155x8

(DBInc)60x10,10

63 mins

Deadlift for 1@8, 3-4x3@80%, 1-2x6@70% was the plan, but I'm liking triples, so I worked up to a heavy single (overshot @PRE9+), then backed of for 6 triples @80%. Solid work. I supersetted feet up bench during the triples. Finished up with some DB incline.

Nutrition/Weight:

180.0

Fri 10/1/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)95x6,135x6,165x3,185x2,205x1,215x1,190x3,3,3,3,3,3,3

(BandSquat)10x12,20x12,30x12,12

(DBRow)50x8,60x8,70x8,8

50 mins

Bench for 1@8, 3x3@80%, 2x6@70% was the plan, but sets of 3 @80% were feeling good so I stuck with them for 7 sets. Right shoulder still feeling a little strain, but didn't seem to hamper this session. Sets @80% were on 90 seconds rest.  Next I supersetted band squats and DB rows. I added weight on the squats today and they felt good. I went heavier on rows as well.  Not quite as good of paused reps as weeks past, but wanted to go a bit heavier today.  Good WO.

Nutrition/Weight:

180.4

Thu 9/30/21 - GPP + Knee Ability

Garage Gym

(Pullups)15#x6,6,6,6

(SplitSquat)4x12

(BBCurl)55x12,12,12

(Abs)50,50,50

30 mins

GPP day with a little knee ability work. Started with weighted pullups (15pounds) for 4 sets of 6. Haven't done weighted pullups in forever. Supersetted with split squats on a box.  Next I did barbell curls with isometric ab hold for 3 sets each.

Nutrition/Weight:

181.0