Wed 9/9/20 - Full Body (Squat)

Garage Gym

(Squat)95x6,115x6,125x6,130x6,6

(OHP) 75x6,95x6,115x6,120x6,6,6

(RDL)135x10,185x10,10,12

51 mins 

Started with squat and OHP superset. Since I’m only squatting very light, I’m supersetting it with OHP. I actually went heavier on squats today than OHP, so I guess that’s a good thing. Squats felt good. OHP was fairly good.  Workout was to work up to 3x6 @RPE8.  I overshot on the last set, but overall pleased.  Last time I went up to 120#’s I did 1 set @RPE9 and backed the weight off for 2 more sets.  RDL’s were moderate. I’m still dealing with a strain in my right upper back so I’m babying that a bit. 

Nutrition/Weight:

182.2 this morning.  

Tue 9/8/20 - GPP + Knee Ability

Garage Gym

(Tibialis)2x25

(CalfRaise)2x25

(StepUp3”)25

(SplitSquat12”)25

(T-BarRow)70x15,15

(OHTri)60x15,15

(Curl)30x13,25Hx12

(Delt)10x15,17

(L-Sit)90,90,90

45 mins 

Knee ability and GPP work today. Not much else to report.  Knees feeling good after a weekend of backpacking, which is a very positive sign.

Nutrition/Weight:

184.2 this morning.  

Mon 9/7/20 - Incline

Garage Gym

(Incline)125x8,145x8,155x8,160x8,8

(OHP)105x9,85x10,75x12,10

39 mins 

Great backpacking trip to Roan Highlands this weekend so we moved the workout from Sunday to today (Mon). I skipped deadlifts since we backpacked Saturday and Sunday.  Workout started with incline working up to a set @RPE, then continue with that weight until @RPE9.  I worked up to 5# heavier than last weeks’ @8, then did another set to hit @RPE9. Pleased with the effort and progress here.  Then we did OHP. This is 70%AMRAP, then 63% 3x12.  105# is my estimated 70% 1RM, but then I had to drop WELL below 63% for the back-off sets and still can’t get 3x12.  This is brutally hard for me after incline. Solid effort, but humbling.

Nutrition/Weight:

186.4 this morning.  Super bloated from eating tons of carbs this weekend backpacking. 

Sat & Sun 9/5/20 - 9/6/20 - First backpacking trip with Taryn to Roan Highlands.

 Sat: 

• Carvers Gap to Overmountain Shelter (break/lunch) to Little Hump/Bradley Gap
• 5Hrs
• ~8-9 Miles
• Very little sleep for Taryn.  Meaning, very little sleep for Mom and Dad

Sun:

• Little Hump back to Carvers Gap
• 5 HRs
• ~8 Miles

Great first trip with Taryn. Sarah did great carrying her and her backpack. Weather was amazing, upper 40's at night, upper 60s/low 70's during the day. Great views.  Roan Mountain never disappoints.

Fri 9/4/20 - Full Body (Bench)

 Garage Gym

(Bench)145x6,170x6,180x6,190x6,180x6,6

(KneeAbility)

(PendlayRow)135x15/+5,5,5,5,5

(KneeOut)2mins

(LDelt)10x20,16

68 mins 

Started with bench. WO called for working up to 3 sets @RPE8.  What’s been happening a lot lately is the first set is at target 8RPE, then the second set is 8.5, third set is 9+ and I’m overshooting RPE consistently.  So, today I decided to work up to a heavy set @RPE8, then back off the weight by ~5% and do 2 sets. I figured this would keep me closer to the correct RPE and it worked out really well.  Pleased with benching today.  Next instead of squatting I did the knee ability routine (Tibialis raise x2, Calf Raise, KOT Calf Raise, 3” Step ups, 12” Split Squats).  Then I did Pendlay rows. Finished up with Knee Out hold for 2 mins and 2 sets of delts.  Good workout today.

Nutrition/Weight:

181.8 this morning.

Wed 9/2/20 - Full Body (Squat!)

 Garage Gym

(Squat)95x6,110x6,115x6,6,6

(OHP)95x6,110x6,115x6,6,6

(RDL)135x10,165x10,10,10

(Mobility)

44 mins 

Started with squat and OHP superset.  I’m thrilled my knees are feeling pretty good and I’m able to squat, and squat to proper depth, despite the fact that I’m using the same weight for squat as I am for OHP. That’s sad.  But the fact that I’m able to squat without pain feels incredible.  My knees aren’t 100% but I continue to make progress.  I just need to continue to be smart about loading and keep improving.  OHP was just OK today. Kept it at roughly correct RPE working up to 3 sets @RPE8.  Somethings still bothering me in my right upper back which I felt during the workout.  I kept RDL’s light and just used fairly short rests because I didn’t want to a heavy load further irritating my back. 

Nutrition/Weight:

183.0 this morning.

Tue 9/1/20 - GPP

 Garage Gym

(SealRow)45x15,13,13

(TriExt)3x15

(Curl)30x15,25Hx15

(LDelt)10x16,16,16

(LyingLegRaise)3x12

(KneeAbility)

(Mobility)

67 mins 

Started with mobility in the morning, then knee ability later in the morning, then GPP work at lunch. GPP started with seal rows and triceps band extensions. Something in my right upper back is tight/pinched, so I kept seal rows moderate weight and controlled. Then I did curls and delts, 2 lateral and 1 front set, and lying leg raises. Solid workout day.

Nutrition/Weight:

182.4 this morning.