Sun 1/30/21 - Deadlift (PB1 - Week 4)

Garage Gym

(Deadlift)245x6,255x5,270x6,6,6

(CGBP+bands)95x8,115x8,135x8,8,8,125x8

(DBShldr)50x14,40x10,10,10

(1-ArmDBBench)45x10,50x10

61 mins

Deadlift for 6@RPE 5,6,7x3. Haven't had a good deadlift session in a couple of weeks, so wanted to be conservative here. Warmed up with slow jumps and top sets felt good @RPE 7,7,8.  CGBP with double micro bands from ElitFTS. Wasn't sure on weights here, 115# felt pretty light, but then jump to 135 was probably a bit too large. Better weights would have been 125, 130, 135 for a few sets.  Still felt like this was good work.  Next was DB shoulder press for 70#AMRAP, 63% for 3x12.  Percentages with DB's are tough and I dropped more than 7% for the back offs, but still can't get the 3x12. Tried to keep RPE on the back-offs below 9's and did a pretty good job with that today. Finished up with some 1-arm DB bench.

Nutrition/Weight:

177.8

Fri 1/28/22 - Bench

Garage Gym

(Bench1Ct)145x6,165x6,175x6,185x6,165x6,6,6

(Squat)75x10,85x10,95x10,105x10,115x10,95x10

(Pullups)6,10x6,15x6,6

53 mins

Started paused bench for 6 @RPE 6,7,8 -10%2x6. My right shoulder has been bothering me a bit but these felt good leading to the top set. I jumped too much and overshot 185 for 6 reps. I recently did 185 for 10 reps, so I thought this wasn't going to be hard.  It was harder/heavier than I thought. Back offs felt good so I did 3 sets instead of 2.  Squats I worked up sets of 10 to a "top" set, then did 1 back off. I did these on 60-90 seconds rest, close stance, close grip. Felt really good actually even though my knees were a bit cranky from squat Wednesday + a run yesterday. Finished up with weighted pullups.  These still aren't feeling very comfortable. Solid WO.

Nutrition/Weight:

177.8

Thu 1/27/22 - Cardio (Run + Walk)

 20 min run, 20 min walk. 2.7 miles.

Wed 1/26/22 - Squat

Garage Gym

(Squat)145x6,155x6,165x6,6,6

(OHP)75x6,85x6,95x6,100x6,6,6

(RDL)135x10,185x10,205x10,225x10,10

(LowInc)135x12,125x10,10

60 mins

Started with squat for 6 @RPE 5, 6, 7x3.  I did a lot flexibility work yesterday that included long deep squat holds, knee flexibility, etc. I wasn't sure how my knees would feel today. They felt pretty good (a little discomfort now as I write this). RPE for the last sets was ~RPE 7, 7-8, 8.5.  So, I think perhaps I start working up to a top set @RPE, then back off so I don't have RPE drift up to overshooting.

Next was OHP which felt good again today. Still keeping conservative here and building momentum. Supersetted RDL's here and they felt good. Finished with some low incline.  I just put some 35# bumpers under 1 end of the flat bench.  Good WO.

Nutrition/Weight:

178.6

Tue 1/25/22 - GPP

Garage Gym

(PullDn)100x17,15,14,12

(TriPushDn)65x15,15

(Curl)25Hx15,13

(Tibialis)20,18,16

(HollowHold)5x35

(Delt)10x3x12

(Flexibility)

50 mins

GPP day + some knee flexibility. Shin stretches, deep squat holds, hangs and box stretches.

Nutrition/Weight:

178.4

Mon 1/24/22 - Cardio

 3 mile walk in 51 mins

Sun 1/23/22 - Deadlift (Sumo) (PB1 - Week 3)

Garage Gym

(SumoDeadlift)175x6,195x6,215x6,6,6,165x8

(CGBP+Band)135x8,155x8,165x8,8,8

(DBShldr)50x13,40x12,9

(1-ArmDBBench)35x10,45x10,10

53 mins

Warming up with deadlift, lower back was not liking it. I've been wanting to start mixing in some sumo deadlift, so I did a set to see how it would feel. Less back strain, more leg drive. So, I worked up on sumo for sets of 6. I like them, but kept banging my left knee on the way down with the bar. Next I did close grip bench with a band. Liking the band work a lot, so I'm going to order pegs and bands for a "real" band setup. Next was shoulder press. Finished up with 1 arm DB bench work.

Nutrition/Weight:

180.8

Sat 1/22/21 - GPP + Cardio

Garage Gym

(DBTri)25x15,30x15,15

(Curl)55x15,15

(Tibialis)20,17,15

(RevNordic)2x20

(HollowHold)35x5

(Delt)10x15,12,12

(RevHang)30,45,60

30 mins

2 mile walk in snow/ice (2nd snow of the season in Charlotte, NC!!). GPP and a little knee ability.

Nutrition/Weight:

178.8

Fri 1/21/22 - Bench

Garage Gym

(Bench1Ct)165x6,170x6,175x6,6,6

(Bench+Band)115x10,10

(Squat)105x10,115x10,125x10,10

(Pullup)5x6,10x6,15x6,6

56 mins

Started with bench for 6@RPE 5,6,7x3, trying to keep conservative. R shoulder has been a bit wonky and all of these kind of felt heavier than expected. Top sets ended up being @RPE8. I tried banded bench for the first time. Just put on 115 + bands and did 2 sets of 10. I really liked these. I'm not sure how much tension was on the band, but not too much. Still added some extra load toward lockout.  

Next were squats for sets of 10 @RPE 5,6,7x2. RPE's here were good. Last set of 10 as @RPE8, but that was more a function of sets of 10 warming up + working sets ended up being a lot of volume. I worked up fairly slowly.  Finished up with weighted pullups for sets of 6@RPE 6,7,8x2. These ended up being higher RPE's and never really felt comfortable.  Kind of weird since I had been doing so many pullup sessions leading up to the b'day challenge. I guess I got away from them further than I thought. Solid WO.

Nutrition/Weight:

178.6

Thu 1/20/22 - Cardio

 3 mile walk in 53 mins

Wed 1/19/22 - Squat

Garage Gym

(Squat)125x6,135x3,145x6,155x6,160x6,6

(OHP)75x6,85x6,90,95x6,6,6

(RDL)135x10,185x10,205x10,220x10,10

45 mins

Started with squat for 6@RPE 5,6,7x2. The actual program was @RPE6,7,8x2, but since I tend to overshoot most things, I'm deliberately trying to be conservative here to build momentum throughout the training block. Squats were good, moved fairly well and appropriate RPE. Next was OHP, which I did the same thing with 6@RPE 5,6,7x3. All 3 top sets moved well.  OHP can tend to bother my traps, so I want to be conservative here as well.  RDL's were solid and I pushed these a bit harder then the other two movements, rating the top sets @RPE 8.

Basically what I want to do is keep efforts high enough to cause a stimulus, but not hard where my knees/shoulders are sore to the point they impact a workout later in the week.  In the past what seems to happen is I'll feel good one or two days and push the effort (overshoot RPE sometimes). Then it hinders other WO's in the week to the point where I have to back WAY off or substitute exercises.  Example, going too hard on deadlift prevents me from squatting effectively the next workout.  Or, push OHP too hard and strain trap so bench WO is impacted. Plan is to try to keep consistent WO's through the block, starting conservative and building. 

Nutrition/Weight:

180.0

Tue 1/18/22 - GPP

Garage Gym

(PullDn)100x15,14,12,12

(TriPushdn)62.5x15,15

(Curl)25x15,15

(Tibialis)18,17,14

(RevNordic)3x15

(HollowHold)5x35

(Delt)10x15,15

35 mins

GPP and some knee ability today. Pulldowns were 7 min AMRAP. I added 2.5#'s to pushdowns and lightened curls to keep reps on the higher side. I increased hollow holds by 5 seconds. 

Nutrition/Weight:

182.0

Mon 1/17/22 - Cardio

 4 mile walk in 1:31. Slowed by leftover snow, especially bad on the boardwalk portions of the greenway.

Sun 1/16/22 - Deadlift (PB1 - Week 2)

Garage Gym

(Deadlift)225x3,250x3,270x6,280x6,290x6,6

(CGBP)155x8,160x8,170x8,8,8

(DBShldr)50x11,45x9,40x10

28 mins

Deadlift for 6@RPE 6,7,8x2. These felt fairly heavy and although top sets were @RPE8, they didn't move as well as I'd like and I know I will feel it tomorrow. Not where I want to be with these right now. Trying to build momentum, not hit ceiling in first 2 weeks of this block.  Close grip bench was solid with 8@RPE 6,7,8x3. Finished up with DB shoulder press. It was supposed to be 70% AMRAP, 63% for 2x12.  The back off sets have always given me problems and I've rarely been able to get 2x12 no matter that I'm dropping much more than 7% weight.

Nutrition/Weight:

179.4

Sat 1/15/22 - Cardio

 5 mile walk in 1:28

Fri 1/14/22 - GPP

Garage Gym

(InvertRow)15,10,10,10

(TriPushDn)60x15,15

(Curl)30x13,12

(Tibialis)3x15

(RevNordic)3x12

(HollowHold)5x30

28 mins

GPP work. Inverted rows and abs were 7 mins AMRAP.

Nutrition/Weight:

179.2

Thu 1/13/22 - Bench

Garage Gym

(Bench1Ct)175x6,185x6,190x6

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

(Pullups)bwx6,10x6,15x6

45 mins

Started with paused bench for 6@RPE 7,8,9.  Actual RPE's were 6, 7, 9.5. Right shoulder didn't feel great the entire time. That last set wasn't great.  Squats were 10@RPE 5,6,7.  I just wanted some volume and practice, knees were feeling a bit cranky. As I warmed up they felt good, ended up @RPE 5,6,7, last set overshot with 8.5-9.  Probably more that it was my 6th set after warmups than the weight.  Finished up with pullups @RPE 7,8,9, so I did body weight, 10#, then 15#.  Body weight set didn't feel great, but weighted sets after felt better. Did them with thumb under grip and wider than normal.

Nutrition/Weight:

179.6

Wed 1/12/22 - Cardio

 3 mile walk in 50 mins

tue 1/11/22 - Squat

Garage Gym

(Squat)125x6,145x6,155x6,165x6,170x6

(OHP)90x6,95x6,100x6,105x6

(RDL)135x10,165x10,185x10,205x10

40 mins

Started with squat for 6@RPE 6,7,8. I think RPE was on, meaning top set I could've gotten 2 more reps, but bar speed wasn't as fast as I'd like for that RPE and I think form broke down (Video'd last set). So, I'm going to call the top set @9.  Overhead press was fine. Top set was going to be 100, but it felt good. I probably should've stopped at 100 and not gone to 105. Not a big deal, but I need to build momentum.  I super-setted RDL's with OHP.  RDL's were 10's @RPE 6,7,8. Undershot these on purpose, top set being @6-7.

Nutrition/Weight:

180.8

Sun 1/9/22 - Deadlift (Start Powerbuilding 1.0 - Run #4)

Garage Gym

(Deadlift)195x6,225x6,245x6,265x6,280x6,295x6

(CGBP)135x8,155x8,165x8,170x8,175x8

(OHP)90x12,80x12,12

50 mins

Started Powerbuilding 1.0, Run #4 today.  Messed around with some hypertrophy (SDH) and whatever felt good stuff for a while. It was a nice break from structured programming, but now it's time to get back to it!

Started with deadlift for 6@RPE 6,7,8. These were good and I undershot RPE's. Good way to start.  next was close grip bench press for 6@RPE 6,7,8. Last set overshot and called it @9.  Finished with OHP for 70%AMRAP, 63% 2x12. Overshot these a bit.  Need to be better about undershooting and building momentum. 

Nutrition/Weight:

182.0. Need to get weight down below 180 and work toward 175 before building back up.

Thu 1/6/22 - SDH (Bench) - Ida Lee

Garage Gym

(Bench1Ct)185x2,215x1,225x1,185x5,5,5

(Row)145x8,135x10,10,10

(RDL)185x3x10

(DBShldr)50x3x10

(Crunch)3x10

(OHTri)70x3x12

(Curl)30x12,10,H10

60 mins

Started with bench for 1@8, -20% 3x5.  It was a bit of a mistake to do a heavy single after a lot of incline late last night. I overshot my top single and it felt HEAVY and didn't move all that fast. We supersetted bench with rows.  Then we did RDL's.  Next we did DB shoulder press with crunches.  Finished up with some arm work. Last WO away from home (thankfully). Looking forward to getting back in the garage.

Nutrition/Weight:

NA

Wed 1/5/22 - SDH (Incline) - Ida Lee

Ida Lee

(Incline)135x8,145x8,155x8,145x8

(PullDn)160x8,165x8,8,8

(FrontSquat)95x8,115x8,135x8,8,8

(OHP)95x8,8,8,8

60 mins

Ida Lee gym was crowded, so we were happy to get on some equipment and get a WO in. Started with incline for sets of 8.  Set at 155# was @9+, so backed off for last set. Next we did pulldowns while we waited for squat rack. I did front squat while Sarah did back squats. Finished up with overhead press.

Nutrition/Weight:

NA

Tue 1/4/22 - Body Weight WO

Garage Gym

(Pushups)4x15

(BWSquat)4x12

(FeetUpPushup)3x12

(Tibialis)3x15

(SplitSquat)3x10

(Crunch)3x10

25 mins

Just some body weight work to get something donw.

Nutrition/Weight:

NA

Sat 1/1/22 - SDH (Squat) - Ida Lee

Ida Lee Gym

(Squat)135x8,155x8,165x8,8

(Bench)135x8,155x8,165x8,8,8

(SeatRow)120x12,140x10,160x10,10

(DBInc)50x12,70x10,10

(RDL)110x4x12

(TriPushDn)65x3x10

(LegRaise)3x10

74 mins

Started with squat for 8 @RPE 6,7,8x2. Knees were cranky in the morning, but felt better as I got warmed up.  Pleased with these sets and how squats have been in general lately. Next we did bench for 4x8 @6,7,8 with seated rows.  Then we did DB incline and RDL's.  Finished up with some triceps and ab work. Good way to start the new year.

Nutrition/Weight:

NA

Fri 12/31/21 - Hike at Balls Bluff

Hike at Balls Bluff with Gregg and Hayden, then lunch at Noku

Thu 12/30/21 - SDH (Bench) - Ida Lee

Ida Lee Gym

(Bench1Ct)165x3,185x1,205x1,215x1,230x1,205x3,3,3,3,3

(Pullups)10,10,8,8

(SplitSquat)25x4x10

(DBShldr)45x3x10

(DBRow)65x3x10

61 mins

Started with bench for 1@8, -15-20% FOR 5 sets of 3. Bench felt really good and I took a bigger than normal jump for my final single and it moved well @RPE8.5. Back offs were really good as well.  Next we did pullups and weighted split squats. I'm really enjoying split squats and I think my squat is benefiting from them greatly.  Finished up with DB shoulder press and DB rows. Another really solid WO.

Nutrition/Weight:

NA

Tue 12/28/21 - SDH (Squat) - Ironbound

Ironbound Gym

(Squat)135x5,155x5,175x5,185x5,5,145x10

(Bench)185x3,205x1,210x5,185x5,5,5,5

(BOR)135x4x10

(Incline)135x10,8,8

74 mins

Started with squat for 5 sets of 5, then backed off for a AMRAP set. Felt really solid here.  Next was bench for a top set of 5, then backed off for 4x5. Finished up with bent over rows and incline. Good workout.

Nutrition/Weight:

NA

Mon 12/27/21 - Cardio

 2.7 mile run in 31:45

1.5 mile walk in 28:30

4.2 miles total, ~60 mins