30 min run + 5 c/d
(InvertRow)15,15,15
(DBTri)30x15,15
(HCurl)25x12,10
(Plank)3x60
55 mins
Knees were cranky last night after squats and step-ups. Felt decent this morning, but wasn’t sure if I was going to run. They felt better during the morning so I ran over lunch. Legs felt pretty good for day after squats, but I was slower than Tuesday. Still happy to be running. After the run I got in some GPP work.
Nutrition/Weight:
184.6 this morning.
Garage Gym
(Squat)95x8,115x8,135x8,155x8,165x8,145x8,8
(OHP)75x8,95x8,105x8,110x8,95x8,8,8
(RDL)145x12,165x12,185x12,12,12
(StepUp)2x25
55 mins
Started with squat. I didn’t know if I’d get to same weight as last week and I did a 41 min run yesterday so my knees were a bit cranky last night and this morning. They felt good warming up and I hit same weight as last weeks top set feeling good, so I went up for another set. Then 2 good back-off sets that were heavier than last week too. Pleased with my SLOW progress here. Thrilled I can do the movement. Next was OHP. Basically same as last week, but I did 3 back off sets. Very little progress here. Next was RDL’s for sets of 12, ugh. Finished up with some step-ups. Good Workout.
This is the last week in the Hypertrophy block. Need to think about transitioning to next block. Probably power building. Considering purchasing a strength routine to see what that’s like.
Nutrition/Weight:
184.2 this morning.
(Deadlift)135x8,185x8,225x8,255x8,235x8,8
(Bench2Ct)95x10,135x5,155x10,160x10,170x10,155x10
(Incline)145x10,125x10,9
(DBShldr)35x17,14
62 mins
Started with deadlift for 8 reps @ 7,8,9 -8%, then 2x8. Felt really good today. I’d been working up to heavy 3s or 4s the last few weeks but decided to do the workout as written for 8 reps. Next was 2 count paused bench. I went 10#s heavier than last week and it felt good. Really pleased with this. Great pressing week with bench and paused bench. Next was incline for 70% AMRAP + 63% 2x12. My %’s are probably not correct, but I’ve found I need to drop more on back off’s to get near prescribed rep ranges. Finished up with shoulder press. Another really solid WO.
Nutrition/Weight:
185.2 this morning.
27 min run + 5c/d
(T-BarRow)80x12,12,12
(DBTri)30x14,13,12
(HCurl)25x12,12,10
(Crunch)3x12
(RDelt)2x15
55 mins
Went for a run and felt awful! REALLY SLOW and right knee felt gimpy until warmed up for several minutes. Never got into a good rhythm. Need some days off from legs (squat/runs). Did some GPP after run. Hadn’t done t-bar rows in a long time, they felt good.
Nutrition/Weight:
184.8 this morning.
(Bench)125x8,150x5,165x8,175x8,185x8,195x8,175x8,8
(LandmineSquat)25x10,35x10,45x10,10
(DBInc)70x11,50x13,12
(DBShldr)30x17,13
67 mins
Started with bench for 8 reps @RPE 7,8,9, -5% 1-3x8 until @9 again. I worked up to 190 last week and wanted to try to bump that up if it was feeling good this week. 185#’s felt solid, so I added 10#’s and it was good @RPE9 as called for. I backed off more than 5% (~10%) and got 2 more good sets of 8 reps. Next was landmine squats. My knees were cranky today and I have this odd tightness/strain behind my left knee when squatting lately, especially if I go deep. Kept these fairly light, but still felt like work. Next was DB incline for 70% AMRAP, then 63% 2x12. I backed off more, but still struggle for high-reps at this point. Finished up with 2 sets of DB shoulder press.
Great bench today. Felt solid, really good effort. Making good progress.
Nutrition/Weight:
182.6 this morning.
(Pull-ups)12,11
(DBTri)30x15,12
(SealRow)35x13,13
(HCurl)25x10,20x10
(Plank)3x60
(Delt)10x15,15
25min run + 5c/d
57 mins
Ran in the morning for 25 mins. Out in 13, back in 12 + 5 c/d.
GPP started with pull-ups and DB triceps. Then seal rows and curls. Finished up with planks and delts.
Nutrition/Weight:
183.4 this morning.
