My Life & Body Transformation: Wed 4/13/22

Wednesday, April 13, 2022

Wed 4/13/22 - Squat

Garage Gym

(Squat)185x1,205x1,215x1,190x5,170x5,5,5

(BenchTNG)205x1,220x1,235x1,215x4,205x4,4,4

(DeadliftOverload)265x5,275x5,285x5,5,5

51 mins

Squat for 1@8, 5@8, 3x5@70%. Actual workout is 5@9, 2x5@75-80%, but I'm still staying on the conservative side that has been serving me well. My top single was 5# lighter than last week. I was planning on going heavier, but 215 felt about like @RPE 8, so I stopped there. First back off was good and I should have gone heavier. I thought it was 5# heavier than last week, but I was wrong, same weight. I did the further 3x5 backoffs 5# heavier. Still solid squatting for me.

Next was bench and overload deadlift superset. Bench was good warming up. 220# move really well so I bumped to 235 (5# heavier than last week) and it moved well, rated @RPE 8-8.5. I wasn't sure about my first set of 4 backoffs. Last week was 205 and this week was 215. I've got to stop doubting myself so much in these WO's. 215x4 was solid, rated @PRE 8.5. Further backoffs were 205x4,4,4 for really solid pressing work.

For overload deadlift, I wasn't sure what to expect. My lower back has been really tight the last couple of days and I considerd just doing some light-ish work, or RDLs or SLDLs. Again, got to stop doubting myself. When I write out the WO's, they seem a bit overly agressive. But then they aren't. I've gotten stronger and my mind just isn't there yet. I went heavier on deadlift than projected (only by 5#), but rated them all below @PRE8 except the last (5th) set.

Really good WO. Really pleased with progress and that I've been able to keep everything w/in projected RPE's or even under. My tendency is to start too agressively in a training block and I peak really early in the block and end up overshooting everything, picking up shoulder and knee issues, and having to back way off, skip parts of WO's or modify them to the point they don't resemble the intent. So far, I'm staying on course, and consistency has been the driver behind progress. I'm a believer now that pushing harder ISN'T ALWAYS better :)

Nutrition/Weight:

182.6

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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.