Sun 2/27/22 - Deadlift (PB1 - Week 8)

Garage Gym

(Deadlift)160x3,280x1,300x1,315x1,330x1,345x2,300x6,275x6,6

(PinBench)165x3,175x2,185x8,165x8,8,8

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

57 mins

Deadlift for 1@RPE8, 6@RPE9, 2-3x6@ 70%1RM. I'm still not good at judging effort of singles. Working up to top single felt good, but 345 was same weight as last week and I wasn't sure if this was @8 or somewhere closer to @9 on the single, but when I did the 2nd rep, I now it was @8 or under. I felt like I could've done at least 1 more, if not 2 more reps here. First back off was estimated at 285-292, but given the top double, I went to 300 and rated this @RPE8. My estimated 70% back off sets would be @252#, but I felt very comfortable with 275# sets, rating them around @RPE7's. I supersetted pin bench with deadlift. Last week top set was 180, but that was after what I thought was going to be my top set of 175, so I figured 185 was doable. I warmed up for a top set rather than doing sets of 8@RPE6,7,8 so I'd be fresh on my heaviest set. Pleased with 185 for 8 reps here, rated this @9. Then I did 3 backoff sets, all 5# heavier than last week at similar or lower RPE. Very nice. Finished up with some DB incline. First set felt good/easy, then 2 sets with 60 @RPE8 & 9, then back down to 50#'s. Very solid WO.

Nutrition/Weight:

180.2

Sat 2/26/22 - GPP

Garage Gym

(DBTri)30x13,45x10,35x12,9

(HCurl)25x15,15,12

(Tibialis)20,15,15,15

(SealRow)25x15,12,12

(HollowHold)7x30

(Squat)60,60,90

(Delt)10x3x12

41 mins

GPP day. Went heavier on DB Tri extensions than I have in a long time + good volume. Hollow holds were 30 second holds for AMRAP in 9 minutes.  The first 5 were with 30 second rests (EMOM), but then I had to rest longer on the last couple to be able to hold for 30 seconds. Deep squat holds were solid today. Getting more comfortable and stronger in this position. Slow progress, but progress.

Nutrition/Weight:

181.0

Fri 2/25/22 - Bench

Garage Gym

(Bench1Ct)185x2,195x1,205x1,215x1,220x1,195x6,170x6,6,6

(LungeSquat)95x8,105x8,8,8

(T-Bar)115x12,95x12,12,12

(TeardropSquat)25,25

50 mins

Bench for 1@8, 6@9, 3x6 @70%1RM.  Worked up to top single and felt good the whole way, top set @8.5. Top set of 6 was solid @8.5 and then 3 back off sets felt good, on fairly short rests, starting @RPE7.5, then hitting 8.5 at end. All good pauses, some reps were probably 2count.  Next I super setted barbell lunge squats and t-bar rows. Last week on lunges I went light and made a big jump.  Today my top sets were lighter, but overall volume was at heavier weight. Either way, these are hard for me and I get worn out by the end of a set. Rows were good, back off sets were done at top set weight from last week. Progress.  Finished up with VMO squats, assisted.

Nutrition/Weight:

179.8

Thu 2/24/22 - Cardio

 3.1 miles in 55 mins

Wed 2/23/22 - Squat

Garage Gym

(Squat)155x2,175x2,185x1,195x1,205x1,215x1,160x6,6,6

(OHP)95x4,105x3,115x3,125x1,135x2,115x6,100x6,6

(SLDL)205x8,225x8,8

50 mins

Squat for 1@RPE 8, 3x6 @70% E1RM. 205 felt really good, 215 felt good, but probably a bit over @8. Back offs were good.  Workout calls for first back off set to be @RPE9, then -5%. That's still just too much for me and my knees.  OHP was 1@8, 6@9, -5% for 1-2x6. My 2nd set of back offs were 70% E1RM instead of taking only 5% off.  My top single turned into a double again because it felt good.  I supersetted SLDL with OHP. SLDL was solid, but under RPE.

Nutrition/Weight:

180.0

Tue 2/22/22 - GPP + another bench day

Garage Gym

(FeetUpBench)125x8,135x8,145x8,8

(PullDn)100x10,10,10,10,10,10,10,8

(TriPushDn)70x15,12,10

(BBCurl)45x15,13,13

(Plank)8x30

(Hang)40,60,40

(Squat)30,45,60

50 mins

GPP day, plus another bench session. I've only been bench 2x/week and I'd like that to be 3, so I added feet up bench here.  Kept RPE 7 or under, just need another day for volume I think.  Next was pulldowns, 8min EMOM. These started @RPE 6ish, then progressed until I couldn't maintain 10 reps the last set, and I shouldn't have pushed to 10 on the set before.  Next was arm work.  Then Planks for 8min EMOM for 30 seconds on/off.  Finished with hangs and deep squat holds. Solid "off" day.

Nutrition/Weight:

181.0

Mon 2/21/22 - Cardio

 2.6 mile walk in 45 mins

Sun 2/20/22 - Deadlift (PB1 - Week 7)

Garage Gym

(Deadlift)255x3,280x1,295x1,315x1,330x1,345x1,285x6,6,6

(PinBench)165x5,175x8,180x8,160x8,8

(DBInc)50x12,60x10,10

55 mins

Deadlift for 1@8, 6@8-9, -5%, 1-2x6 until 9 again. Working up felt pretty good, still not used to singles. Backed off to estimated @RPE8 weight and stayed there for 3 sets rather than backing off further. I'll see how fatigue goes next few weeks, but I may change to a lower % for back offs. Doing so many backoffs close to @RPE9 hasn't worked well for me in the past. So, I may work up to top single, then do back offs at ~70% estimated 1RM rather than 79-81% the program asks for.  I supersetted pin bench with deadlifts.  The program was 8 reps @RPE 7, 8, 9, then -5% for sets until @9 again.  As above, I think this is to much work for me around @RPE9.  I intended to work up to a heavy set of 8 reps, then back off to ~70% of 1RM for back off work. My top set felt really good, so I added 5 pounds for another top set, then did 2 back off sets. Looking back, the first top set @175# was probably enough and I would've been better served from a fatigue/recovery standpoint backing off at that point and doing more volume at 70%.  Finished up with some DB incline and kept that RPE more conservative than last week where I hit 9/10 on every set.

Nutrition/Weight:

180.2

Sat 2/19/22 - GPP

Garage Gym

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

(HCurl)25x15,30x10,35x8,25x15

(Delt)10x10,5x15,15

(Hang)40,50,50

(HollowHold)4x30,4x20

(Squat)45,60,90

43 mins

GPP started with bi's and tri's. Higher volume than normal. Worked up to a heavy-ish set and then 1 back off. Next I did some delt work and hangs.  Then hollow holds for 8 mins AMRAP EMOM.  These got hard! 4 sets of 30 second holds, last 4 sets with 20 second holds, on the minute, every minute.  So, 30 seconds hold, 30 second rest for first 4, then 20 hold, 40 rest for last 4.  Finished up with some deep squat holds. Got up to 90 seconds, my best so far. Trying to concentrate on flexing/tensing quads and glutes during these holds and not just be loose.

Nutrition/Weight:

180.0

Fri 2/18/22 - Bench

Garage Gym

(Bench1Ct)185x2,205x1,215x1,190x6,175x6

(BBSplitSquat)75x8,95x8,115x8

(T-Bar)95x12,80x12,12

40 mins

Started with bench for 1@8, 6@8-9, 6@70%. Bench felt pretty good. Haven't done a heavy single for a while and didn't want to overshoot here. First backoff was good @RPE8-8.5, second backoff was good.  Next I supersetted barbell split squats and t-bar rows. I should've taken smaller jumps on split squats, I think my legs are going to be sore later and tomorrow. Liked these and THRILLED that I can actually do them. T-bar rows were good, haven't done them in quite a long time.  Short WO, but good work. Superset of squats/rows really had me huffing and puffing!

Nutrition/Weight:

179.6

Thu 2/17/22 - Cardio

 60  mins for 3.8 miles walking.

Wed 2/16/22 - Squat

Garage Gym

(Squat)170x2,190x2,200x1,210x1,175x6,160x6

(OHP)105x3,115x3,125x1,130x2,115x6,100x6

(SLDL)135x8,165x8,185x8,205x8,215x8

(1ArmDBBench)50x12,12

56 mins

Started with squat for 1@8, 6@8-9, 6@7-8. Working up felt good. 200 felt really good, 210 was probalby a bit over @RPE8. I backed off for 6 reps and was @RPE 8.5 - 9.  Backed off again for another set of 6.  Next was OHP for same format. My top set felt good and I did 2 reps instead of a single. Back offs were good.  I supersetted stiff legged deadlift with OHP. These felt good. Finished up with 2 sets of 1-arm DB bench.

Nutrition/Weight:

180.2

Tue 2/15/22 - Cardio

 55 mins for 3.2 miles walking.

Mon 2/14/22 - GPP

Garage Gym

(PullDn)110x15,15,12,12,11

(TriPushDn)70x15,13,12

(Curl)30x13,25x12,13

(Tibialis)22,17,.17

(Plank)8x40

(Squat)60,60,60

(Hang)30,50,60

46 mins

GPP day. Pulldowns for 8min AMRAP. Got 3 more reps than last workout. Next was pushdowns, curls and tibialis raises. Bumped weight on pushdowns again. Next was planks 8 mins AMRAP. I did 40 second planks EMOM (every minute on the minute for 8 mins/sets).  Finished with deep squat holds (these are getting better!) and hangs. Solid GPP day.

Nutrition/Weight:

182.2

Sun 2/13/22 - Deadlift (PB1 - Week 6)

Garage Gym

(Deadlift)285x1,300x1,320x1,335x1,285x6,6

(PinBench)135x8,145x8,155x8,165x8,170x8

(DBInc)60x10,10,8

45 mins

This week starts the 2nd block within the Powerbuilding 1 template.  Single start up for all the main movements and I haven't done any singles since the holidays.  Deadlift for 1@8, then 6@9.  Worked up to the heavy single, that was not all that heavy, but didn't feel easy. Haven't done singles in a while. The backoff called for 6@9, I did 6@8 and felt good so I did another set.  Next was pin bench for 8@6,7,8.  I worked up heavier than I thought I would. Finished up with 3 sets of DB incline. Solid effort.

Nutrition/Weight:

182.0

Sat 2/12/22 - Bike

 10 mile bike ride with Sarah and Taryn

Fri 2/11/22 - Bench

Garage Gym

(Bench1Ct)170x3,180x3,190x6,170x6,6,6,6

(PlatzSquat)95x10,125x10,135x10,10

(Pullups)6,6,5,5,4,4,3,4

(DBInc)60x15,12

62 mins

Started with paused bench. Workout called for 6@RPE6,7,8x3. Instead, I worked up to my top set @RPE8-9, took off 10% and did back off sets 4x6. This is much better on my right shoulder to only be doing 1 top set. Felt good on bench today.  Next were Platz squats. My knees were cranky after squats Wed and then some running with my walk yesterday and I almost bagged these and did BW split squats (not a bad movement) or skipped altogether.  I stuck with the warmup and knees started feeling better, as they usually do. I ended up with 2 top sets @RPE 8ish that were 20# heavier than last week. Ended up feeling really good here.  Next I did pullups for 8 mins AMRAP, EMOM. Or, 8 mins of pullups as many as possible every minute on the minute.  First few sets were @RPE7ish, then 8, then 9-10 toward the end.  Good way to get volume in 8 mins for 37 total reps. Last week I did 8 minutes starting every 2 minutes and did 34 reps total.  Finished up with 2 sets of DB incline.  Really solid WO.

Nutrition/Weight:

180.0

Thu 2/10/22 - Cardio

 3 miles in 46:30. Mixed in some running with the walk.  Salem didn't like that. She's so darn lazy.

Wed 2/9/22 - Squat

Garage Gym

(Squat)155x6,175x6,185x6,165x6,6,6

(OHP)75x6,95x3,105x6,115x6,6,6,100x6

(RDL)215x10,230x10,245x10,10,10

57 mins

Started with squat working up to top set of 6 @RPE8, then taking off ~10% for 2-3x6. Felt good today. Rated top set @REP8-8.5, back offs were @7-8.  Next was overhead press for 6 @RPE 6,7,8 until @9.  I kind of jumped from RPE6 to 8-8.5 and stayed at that weight with 3rd set @PRE 9+.  Did 1 back off set for a bit more volume.  I supersetted RDL's with OHP and the top 3 sets got heavy @RPE 8, 8.5, 9.  Good workout.

Nutrition/Weight:

178.8

Tue 2/8/22 - GPP

Garage Gym

(PullDn)110x15,13,12,11,11

(TriPushDn)67.5x15,13,13

(Curl)25x15,12,12

(Tibialis)20,16,16

(HollowHold)5x40

(Squat)30,40,60

(Hang)30,50,60

39 mins

GPP. Started with pulldowns for 8 mins AMRAP, more reps than last week.  Next was triceps, biceps and tibialis for 3 sets each.  Finished with hollow hold 8 mins AMRAP with 40 second holds.  Between ab sets, I did deep squat holds and reverse grip hangs.  Deep squat holds are getting better, more comfortable.  Meaning, they aren't comfortable, but they aren't painful any more (after the first break in set) :)

Nutrition/Weight:

180.2

Sun 2/6/22 - Deadlift (PB1 - Week 5)

Garage Gym

(Deadlift)250x6,265x6,280x6,6,6

(CGBP+Bands)125x8,135x8,145x8,8

(DBShldr)50x15,40x10,9,9

38 mins

Limited time, got this one done relatively quickly. Deadlfit for 6@RPE 5,6,7, repeat @7 until @8, capping at 3 sets.  These felt good today and tope sets were @7-7.5. Pleased. Supersetted with close grip bench + double mini bands. Last week top sets were at 135# for 3.  Today I worked up to 145 for 2 top sets. I'm liking the banded work.  Finished with DB shoulder. 1 more rep on first set. Back offs were on 60-90 rest so I didn't get 10's across.

Nutrition/Weight:

179.2

Sat 2/5/22 - GPP

Garage Gym

(SealRow)25x15,12,12,12

(DBTri)30x15,15,15

(BBCurl)55x12,12,12

(Tibialis)20,20,17

(Plank)5x60

(Flexibility)

60 mins

BGPP and some flexibility/mobility work. Hadn't done seal rows in quite a long time. Did 8 min AMRAP and enjoyed them. I switched up ab work and did planks instead of hollow holds. Hollow holds are MUHC more challenging for me.  I did some deep squat holds, hangs and shin stretches at the end. Love/hate relationship with them.

Nutrition/Weight:

178.0

Fr 2/4/22 - Bench

Garage Gym

(Bench1Ct)165x6,175x6,180x6,185x6,165x6,6

(PlatzSquat)95x10,115x10,10,10

(Pullups)10,8,6,5,5

(DBInc)60x12,12

60 mins

Bench for 6@RPE 6,7,8 -10% 2x6.  Bench felt good today. Same weight as last week, but this was @RPE8 instead of @9 like last week. Back offs were good. I'm recovering better working to a top set, then backing off, rather than trying 3 sets @RPE8, which spill over into 9's.  I did narrow stance (Platz) squats with heels on a 2x4 today. High reps, fairly light, but still decent effort for me. WO was 10@6,7,8x3, but my jump to 115 went @6 to @7+, so I stayed there. Next I did 8min AMRAP of pullups. These felt better than weighted pullups the last few weeks.  Finsihed up with 2 sets of moderate DB incline. Solid WO.

Nutrition/Weight:

177.8

Thu 2/3/22 - Cardio

 3 mile walk in 48:30

Wed 2/2/22 - Squat

Garage Gym

(Squat)150x6,165x6,175x6,160x6,6

(OHP)75x6,95x6,105x6,115x6,105x6,6

(RDL)205x10,225x10,235x10,10,10

(FeetUpBench)115x10,135x10,10

56 mins

Squat for 6@RPE 6,7,8 -10% 2x6.  WO called for 3x6 @RPE8 for top sets, but I've been finding that I end up overshooting pretty much everything that way by the 2nd or 3rd set.  So, I decided to work up to a set @RPE8, then back off for the rest of the sets. Hoping this can keep me closer to proper RPE.  For squats, it worked out well since my backoffs were still in the 7.5-8 RPE range.  Next was OHP and I followed roughly the same format. Worked up to a top set of 6, then backed off. Pleased with OHP this block. I've remained fairly conservative and haven't had any trap issues as a result.  I supersetted RDL's with OHP. Here I did straight sets on the top weight.  Finished up with some light feet up bench. 

Nutrition/Weight:

175.8

Tue 2/1/22 - GPP

Garage Gym

(PullDn)110x17,10,10,10,10

(TriPushDn)65x15,15,15

(Curl)30x12,25x12,12

(Tibialis)20,16,14

(HollowHold)40,40,40,40,50

(Delt)10x3x13

(Flexibility)

48 mins

GPP day in week 4. Arm work goes from 2 to 3 sets, AMRAPS from 7 to 8 mins. I'm enjoying the flexibility stuff, squat holds in particular.  Getting into deep squat and holding it for 30-45-60 seconds.  This is NOT easy for me....yet :)

Nutrition/Weight:

177.8