Wed 8/31/22 - OHP

Garage Gym

(OHP)95x4,115x2,130x4,105x4,4,4,4

(Squat)95x7,125x7,135x7,145x7,7

(T-Bar)80x10,90x10,10,10

(DBInc)50x12,60x12,9

46 mins

Started with overhead press for 4@8-9, -15% then 4x4.  That was the plan anyway.  I bumped from 115 to 130 and got it for 4 reps but I couldn't have gotten 1 more, let alone 2. I rated it @RPE 10. Back offs were good.

Next I supersetted t-bar rows with squats. Squats felt really good for 7 reps @RPE 6,7,8x2.  Rows were good, feeling better on my shoulder than BOR.  Finished up with some DB incline. Solid.

Nutrition/Weight:

182.2

Tue 8/30/22 - GPP and Cardio

Garage Gym

(Pull-ups)10x3EMOM

(OHTri)60x12,12,12

(Plank)35,35,35

(ShldrPrehap)

28 mins

Started with shoulder prehab which consisted of lying face down, arm raises at side pronated, supinated and out 90 degrees with 2.5# plate, 15 reps each. Then interior rotations with 4 & 5# DB's. Some circles, dislocates, etc.  then I did pull-ups for 3 reps EMOM for 10 minutes. On last set I did 6.  Finished with overhead triceps extensions and planks. Quick but solid work.

3 Mile walk in the early morning in 57 mins.

85 mins total

Nutrition/Weight:

182.0

Mon 8/29/22 - Squat

Garage Gym

(Squat)155x4,175x2,185x2,195x4,165x4,4,4

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

(DefecitDeadlift)185x8,225x8,235x8,245x8,8

54 mins

Started with squat for 4@8-9, -15% 3x4.  These felt pretty good, happy with these today.  Next I supersetted bench for 10@6,7,8x2 and Deficit Deadlift for 8@RPE 6,7,8x2.  On bench, I jumped from @6 to @8ish and did 3 sets.  Deficit deadlifts were good, still really liking these. I think they help my form and make me use more leg drive.  Solid WO.

Nutrition/Weight:

185.0

Fri 8/26/22 - Deadlift

Garage Gym

(Deadlift)225x4,255x4,285x4,295x4,4,4

(Bench)125x6,145x6,155x6,160x6,6,135x6,6

(Squat)75x10,10,10,10

(DBInc)50x10,10

46 mins

Started with deadlift and worked up to 3 top sets @RPE8ish.  Things felt heavy warming up so I decided not to do a single heavy set of 4 + back-offs.  As I warmed up things felt better and my last top set felt easiest @RPE7.  I supersetted deadlift with bench for 6@RPE 6,7,8x2, then did 2 back off sets for volume.  Finished up with squats and 2 sets DB incline. Squats were light, legs tired and I did 3/4 squats, pausing right before lock-out to keep tension on.  Felt these in my quads.

Nutrition/Weight:

178.8

Wed 8/24/22 - OHP

Garage Gym

(OHP)95x4,105x4,115x2,125x4,105x4,4,4,4

(Squat)95x7,115x7,125x7,140x7,7,7

(T-Bar)45x10,70x10,10,10,10

46 mins

Started with OHP. Basically same weights as last week, but things felt heavier and higher RPE. Could be triceps and shoulder work from yesterday? Still solid effort and decent volume for low rep sets.  Next I supersetted squat and t-bar rows.  Squats were ok, knees still getting used to squatting 3x/week I guess. Went slightly heavier than last week, and more volume, so that's a win.  Did t-bar rows instead of BOR because BOR has been bothering my R shoulder and these felt better.

Nutrition/Weight:

180.8

Tue 8/23/22 - GPP + Cardio

Garage Gym

(ShldrW/U)25/20/20/15

(Pull-ups)3EMOMx10

(Crunch)20,15,15

(Tibialis)20,15,15

(PushDn)55x15,15,15

(Curl)25x15,12,Hx12

(Hang)30,30,40,40

(Squat)4x30

45 mins

Morning walk

 

45 mins

90 mins total

Morning walk with Salem.  GPP at lunch. Started with a good shoulder warmup/rehab of 10 mins. Then I did 3 pull-ups EMOM for 10 minutes. Felt pretty good. Next was crunches and tibialis.  Then I did some direct arm work. Finished up with hangs and squats. First 2 sets of squats I used the rack to pull myself in and really stretch the hips wide, vertical back.  Next 2 sets I held my arms overhead to stretch and keep back fairly vertical.  This was challenging, but good to do.  Hangs were 2 sets overhand, 2 sets under.

Nutrition/Weight:

181.8

Sun 8/21/22 - Squat

Garage Gym

(Squat)155x4,175x4,185x4,4,4

(Bench)125x10,130x10,135x10,10

(DeficitDeadlift)135x8,185x8,195x8,215x8,8

55 mins

After heavy DL Friday and lots of heavy yard/tree work yesterday my knees were feeling a bit cranky. Wasn't sure what I'd get out of this WO. I've been working up to a heavy set of 4, then backing off 15-20% for volume lately, but even 155 was feeling heavier than I thought it would. 175 was ok, decided I'd top out at 185 today and back off.  But that felt like wimping out, so I stuck with 185 and idd 3 sets there. Very pleased with the effort. Still feel SO weak in the squat, but still happy I'm able to move any weight to deep depth and knees SO much better than they were.  Next was my 2nd flat bench WO of the week (and in many months). Focusing on form, keeping tight and progressing back into flat pressing slowly as my R shoulder allows me.  Supersetted deficit deadlift with bench. Still really enjoying the deficit work and I think it is doing wonders for my form and getting leg drive involved in my deadlift.

Nutrition/Weight:

182.8

Fri 8/19/22 - Deadlift

Garage Gym

(Deadlift)335x4,275x4,4,4,4

(Bench)115x8,135x8,140x8,145x8,8

(FrontSquat)95x10,10,100x10,10

(DBInc)60x12,10

57 mins

Started with deadlift for 4@RPE 8-9, backed off about 20% and did 4x4. Felt really solid and rated top set @RPE8 and back offs in the 6-7 range.  I've been doing a lot of shoulder rehab stuff and did flat bench today for the first time in a couple of months. Going to try to ease into and and progress slowly. Finished with front squats (felt hard for light weight) and some DB incline.

Nutrition/Weight:

181.2

Thu 8/18/22 - GPP + Cardio

Garage Gym

(PushDn)50x15,15,15

(Curl)25x12,12,Hx12

(Tibialis)3x15

(Crunch)3x15

(Hang)30,40,45,45

(Squat)4x30

(Shldr)3x10/15

30 mins

2.8 mile walk with Salem in 50 mins

Walked in the morning with Salem. GPP at lunch.  Haven't been doing GPP as much and I noticed Tibialis is much weaker and hangs were more challenging. The shoulder exercises at the end were lying face down arms out front and raise, then out to side and raise for sets of 10/15.

Nutrition/Weight:

182.8

Wed 8/17/22 - OHP

Garage Gym

(OHP)125x4,105x4,4,4,4

(Squat)95x7,115x7,135x7,7

(BOR)135x10,10,145x10,10

64 mins

Back home in garage gym.  Started with OHP for 4@RPE 9, -15% 4x4. Solid effort here, top set and back offs higher than last week. Finished with squat and BOR superset. I squatted barefoot today for the first time and really like it. BOR bothers my R shoulder a little bit. I think I should find something else until I get over this shoulder issue.

Nutrition/Weight:

183.0

Sun 8/14/22 - Paused Squat - Ida Lee Gym, Leesburg

Ida Lee Gym

(PausedSquat)135x4,155x4,165x4,175x4,135x4,4

(Incline)155x10,125x10,10

(RDL)65x8,75x8,80x8,8

(Bicycle)30,25,20,20

64 mins

Ida Lee gym. Started with paused squats so that Sarah and I could use closer to the same weight. Very pleased with how these went for long 2 count pauses up to 174#, then 2 back off sets that were good 3 count pauses.  Next was incline for 10@RPE 8-9, then backed off for 2 sets.  Finished with DB RDL's and bicycles. Solid WO.

Nutrition/Weight:

NA

Fri 8/12/22 - Deadlift

Garage Gym

(Deadlift)225x4,275x4,285x4,295x4,4

(PausedLowInc)115x8,125x8,135x8,140x8,8

(FrontSquat)75x10,85x10,95x10,10

40 mins

Started with deadlift and paused low incline superset. Didn't sleep well last night and warmups felt heavy. Plan was a heavy set of 4 @RPE 8-9, then back off 15-20% for 3-4x4. Since things didn't feel great I decided to just work up and do sets @RPE 6, 7, 8x2.  My top 2 sets at 295 felt as good or better than the first working set @275#.  Maybe I just wasn't warmed up enough.  Paused incline was fine, felt heavier than I thought it would initially, but then better. R shoulder still acting up a bit.  Finished with front squats on about 90 second rests. Felt challenging and hadn't done these in a while so there's always a learning curve for me getting back to these.

Nutrition/Weight:

182.2

Wed 8/10/22 - OHP

Garage Gym

(OHP)95x4,105x2,115x2,120x4,100x4,4,4,4,4

(Squat)95x7,115x7,125x7,7

(RingRow)4x10

39 mins

Started with OHP working up to 4@RPE 8-9, then backed off for 3x4.  Ended up doing 5 sets because it was feeling good and thought I could use the volume here. Then supersetted squat and ring rows. Didn't go heavy on squats, but rated them @RPE8. Feeling fatigued.

Nutrition/Weight:

183.0

Tue 8/9/22 - GPP + Cardio

Garage Gym

(Pullups)8,8

(InvertRow)10,10

(DBTri)30x15,12,10

(HCurl)20x12,12,12

20 mins

2.6 mile morning walk in 51 mins

71 mins

GPP day. Started with 2 sets each of pullups and inverted rows. Pullups weren't easy, but happy with 8 reps each set at this weight and not having done pullups in quite a while.  Finished with some bi's and tri's.  Took salem for a walk in the morning.

Nutrition/Weight:

186.0

Mon 8/8/22 - Squat

Garage Gym

(Squat)195x4,175x4,4,4

(Incline)125x10,135x10,140x10,10

(DefecitDeadlift)195x8,215x8,235x8,8

58 mins

Started with squat for 4@RPE 8-9, -10% for 3x4. Felt pretty good. Top set was @9. Back offs were @7.5-8.  Next was incline and deadlift superset. Incline was 10@RPE 6,7,8x2. Last top set was overshot @PRE 9-9.5.  Deadlifts were good, still really like the deficits. 8 reps @RPE 6,7,8x2. These were all a bit under RPE except maybe the last set.

Nutrition/Weight:

184.2

Sat/Sun 8/6 - 8/7 - Taking Hayden Home

Drove Hayden back to Nat's in Great Falls after his summer internship and living with us for part of that time (July 4th weekend until Aug 5th). It was such a gift having him with us for a couple of weeks and the weekends before that when he was living at UNCC.  Really going to miss him.  Taryn LOVED having him here and she's going to miss him a lot too "where's my Haden?" is a phrase I'm sure we'll hear for a while.

Got a chance to see Gregg and Elena on Satureday too.  We visited at the house for a bit, then we had lunch at Reston Kabob. Good time together and great gyro's!  Sad it was so little time, but Gregg and Elena had to work in the afternoon.  We left early Sunday morning to get back home to Charlotte. Much of the drive was spent talking about how/when we can move closer to family.  My heart is full for seeing the kids, but so empty with the distance now. It's hard and I'm finally understaning how my Mom has probably felt for so many years.

Fri 8/5/22 - Deadlift

Garage Gym

(Deadlift)275x4,300x2,325x4,280x4,4,4

(LowInc)170x8,135x8,8,8

(Squat)95x10,10,10,10

51 mins

Started with Deadlift for 4@RPE 8-9, -15% for 3x4. I supersetted low incline with deadlift for 8@RPE 8-9, -20% for 3x8. Both DL and incline were heavier than last week. Legs felt tired warming up on squat and I was pressed for time so I did 4x10 at a moderate weight on short rests.

Nutrition/Weight:

179.8

Wed 8/3/22 - OHP

Garage Gym

(OHP)95x4,105x4,110x4,115x4,6

(Squat)125x7,135x7,140x7,7

(BOR)135x10,145x10,150x10,12

45 mins

Started with OHP for 4@RPE 6,7,8x2. Did 6 reps on last sest @RPE9-9.5.  Next I supersetted Squat and Bent Over Row. Squat was 7@RPE 6,7,8x2, 5# heavier than last week.  BOR was 10@RPE 6,7,8x2, did 12 reps last set, 5# heavier than last week. Solid WO.

Nutrition/Weight:

181.2

Mon 8/1/22 - Squat

Garage Gym

(Squat)155x4,175x4,190x4,170x4,4,4

(Incline)155x10,125x10,10,10

(DeficitDeadlift)185x8,205x8,225x8,8

58 mins

Started with squat and worked up to a heavy set of 4, then backed off for 3x4.  Next was incline for 10@RPE 9, -10-15% for 3x10. Supersetted incline with deficit deadlift. Heavier and felt much easier than last week. All 4 lifts were up this week. Solid.

Nutrition/Weight:

182.6

Sat/Sun 7/30-31/22 - Pisgah National Forest, John Rock, Last Weekend w/ Hayden

 Last weekend w/ Hayden in Charlotte.  Drove to Pisgah National Forest and hiked John Rock 6.5 miles. Went into Brevard for dinner, back to Davidson River Campground to set up camp.

Then went out for ice cream.  Started getting really dark and thundering. Rained hard from 8:30-10pm.

Sunday morning while Hayden slept in a bit, Sarah, Taryn and I went for coffee and then played in the river.  Drove home next monring on BRP to Asheville. Great last weekend w/ Hayden.

Fri 7/29/22 - Deadlift

Garage Gym

(Deadlift)315x4,275x4,4,4

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

(Squat)95x10,105x10,115x10,10

58 mins

Started with DL for 4@8-9, -15% for 3x4. Same weight as last week. Was hoping to go heavier, but things felt heavy warming up. Supersetted deadlift with Low Incline. Wanted a heavy set of 8, then back off 15-20% for volume. "Top" set was lower RPE than I wanted, so I did another heavy set + 3 back offs. I knew we'd be hiking in the mountains this weekend, so I wasn't planning on pushing too hard on squats, but these felt like more work than I thought they would. Soldi WO.  Weight was down 5# this week.

Nutrition/Weight:

179.8