Sat 2/6/21 - Run

 34 min run w/ Sarah and Taryn in the jogger + 10 c/d walk.  We took turns pushing the jogger about every 6 mins.  Very nice run together.

Fri 2/5/21 - Full Body (Bench)

 Garage Gym

(Bench1Ct)145x4,175x4,195x2,210x1,220x1,200x4,185x4,4,4

(BoxSquat)75x8,105x8,125x8,135x8,8,8

(OHP)75x8,85x8,95x8,105x8,8,8

60 mins

Comp bench day working up to 1@8, 4@9, 3x4@8.  Things felt good working up, 210# moved really well, 220#’s slowed a little and I marked it @RPE8.5.  First back off set at 200# was good, below RPE9.  Further back offs were top end of recommended range (.77-.8 1RM) and they were all good on fairly short rests (2.5 mins).  I supersetted box squats and OHP to save time.  It’s kind of nice my weights are close enough here that I can superset these with the same setup.  But it’s also fairly sad… :). For squats I used the plyo box at 16” and worked up to 135#’s and did 3 sets there, no back offs.  OHP was 8 @ 6,7,8X3.  I’ve been stuck at 100#’s for my top sets the last 2 weeks, so it was nice to get past that.  Solid WO.

Nutrition/Weight:

181.4 this morning. I was surprised I was this low after being 184.4 yesterday.

Thu 2/4/21 - Run + GPP

 33 min run + 7 c/d = 40 mins

(InvertRow)14,13,13

(Plank)3x60

(Delt)15x12,10x12,12

(FacePull)3x12

Wed 2/3/21 - Full Body (Squat)

 Garage Gym

(Squat)115x5,145x3,165x3,185x1,205x1,225x1,185x5,165x5,5,5

(Bench)115x4,155x4,180x3,195x3,210x1,225x1,205x6,190x4,4,8

(RDL)135x5,185x5,215x5,5,5

72 mins

Knees have been feeling good and I was looking forward to today’s workout: 1@8, 5@9, 3x5@8.  I worked up to 225 for my single. 205 felt really good, and I probably should’ve used that as my top set.  225 wasn’t bad, but it was more than @RPE8. Back-offs were good, but I started feeling it in my right knee.  Still solid work.  Bench was GREAT today. Workout was 1@8, 4@9, -5% 1-3x4.  My first single at 210# moved really fast so I went to 225 and it also moved fast.  Backoffs went really well.  My first back off at 205# felt really good and 4 reps wasn’t @9 so I did 2 more for 6.  Then my further backoffs @RPE8 felt great, even on fairly short 2.5 min rests.  Last set I ddi 8 reps and still was @RPE8-9.  I did RDL’s mixed in with my back off bench sets.  Great workout.  Really pleased with this.

Nutrition/Weight:

182.2 this morning.

Tue 2/2/21 - Knee Ability + GPP

 Garage Gym

(KOT)2mins

(Pull-ups)10,10,10,6

(Tibialis)2x25

(Calf)2x30

(StepUp)3x20

(TriExt)30x15,13,12

(HCurl)20x12,12

(RevNordic)3x12

(Plank)3x60

(SplitSquat12”)2x15

(Delt)10x15,15

(RearDelt)2x15

52 mins

Knees have been feeling good and I was torn between running and knee ability today. Figured I’d better stick with knee ability and be consistent with that development work. Solid pull-ups. Not much else to write about.

Nutrition/Weight:

182.4 this morning.

Sun 1/31/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x5,185x5,225x5,255x2,285x2,305x2,325x3,285x5,265x5,5,5

(BenchWide1Ct)135x5,170x5,180x5,190x5,180x5,5

(SquatBox303)75x8,95x8,115x8,8

66 mins

Last weeks’ deadlift was a struggle. 325# was RPE 9.5-10. Today I felt  like 2 weeks ago, much better, stronger. Plan was to work up to 1 @RPE8. I worked up to same weight as last week and did 3 reps @PRE8 and decided I’d better start my back off work. Solid pulling for me. Next was wide bench, 1 count pause.  Worked up heavier than last week, back offs felt good.  Finished up with tempo box squats. Knees are feeling good!

Nutrition/Weight:

182.2 this morning. 

Sat 1/30/21 - Run

 34 min run + 6 c/d.  Visited Mason, Gaylin & Nolan in Columbia, SC