My Life & Body Transformation: Mon 4/4/22 - Deadlift (Strength I

Monday, April 4, 2022

Mon 4/4/22 - Deadlift (Strength I - Week 3)

Went hiking yesterday, so moved Sunday's workout to Monday.

Garage Gym

(Deadlift)320x1,335x1,350x1,315x5,275x5,5,5

(BandBench)180x5,160x5,5,5,5

(303Squat)115x8,125x8,130x8,135x8

59 mins

Deadlift for 1@8, 5@9, 3x5@75%. Working up felt good and top single @350# felt good @RPE8. My first set of 5 felt really good @RPE7.5-8 instead of @9. Further back offs were @REP7-7.5. Felt better than expected today. I supersetted overload bench with deadlifts for 5@RPE9, then back 4x5 @75%1RM. Workout called for 5@REP7,8,9, then 1-2x5. I prefer to hit my top set of 5, then back off for the volume work. Next was 3-0-3 tempo squats for 8@@RPE 6,7,8x2. Top set projected at 127, but 130# felt really good, so I bumped up to 135# and it felt good too @RPE 7-8ish. Really enjoying the tempo squats.

Nutrition/Weight:

182.8

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A little about my journey...

Hi, my name is Kip. On July 24th, 2011 I made a decision to change my life. At the time I weighed 250 pounds, was sedentary, my blood pressure was 170/110 and I was already on a max dose of BP medication to control it. I was well on my way to turning 40 and having a heart attack. This blog is about what I’m currently doing to improve my health and my journey to get my life and health back under control to get to where I am 9 months after starting (Apr 2012) - which is 170 lean pounds, no blood pressure meds and a new outlook on life.

I decided to start this blog for 2 reasons. First, it's a record where I can look back to see what’s working and what isn’t so I can make improvements. Second, a lot of people have asked me what I've done to transform my body, so hopefully it can help someone else glean some helpful information they can incorporate into their lives to make positive impactful changes. So, here it is. Since I'm just starting this blog 9 months in, I'll post a few blogs to recap in more detail where I was and how I got here. Going forward I'll be posting workouts and training/diet/nutrition information I think others can benefit from. I didn’t re-invent the wheel, so I’ll be referencing materials I use along the way. Below there's a picture taken shortly after a body fat test in May 2013.