Thu 4/15/21 - Run

28 min run + 20 c/d walk with Salem

First run in a couple weeks. Took it easy, didn't feel easy. :)

Felt good to get out on a run again.

Wed 4/14/21 - GPP + Knee Ability

Garage Gym

(KOT)2mins

(SealRow)25x15,30x15,35x15,15

(Tibailis)3x20

(TriPushDn)2x15

(Curl)25x12,20x12

(StepUp)3x20

(SidePlank)3x30

(RevNordic)2x12

(Delt)5#x2x15/10/10

(SplitSquat)2x12

(Hang)60sec

52 mins

GPP and knee ability today.  Felt good to do some work besides squat, bench, deadlift today as I'd not done any accessory work in about 2 weeks. Nothing special here, just getting back to some general work, starting volume fairly low (2-3 sets) and will increase this over the block of training to 3-4 sets.

Nutrition/Weight:

186.6

Tue 4/13/21 - Full Body (Squat) - Begin Hypertrophy I - 4th time

 Garage Gym

(Squat)75x8,95x8,115x8,135x8,145x8

(Incline)115x8,125x8,135x8

(RDL)135x12,145x12,155x12

33 mins

Started a hypertrophy block today.  Squat was 8@RPE6,7,8. Legs and knees felt pretty good today.  Incline was 8@RPE6,7,8.  This did NOT feel good. My left shoulder/pec is not well and 135 that should be a warmup weight was not easy.  It doesn't help that I haven't done incline in over 3 months, but my pec needs time to rehab. RDL's were also affected by my pec/shoulder issue. Definitely not used to higher rep work!

Nutrition/Weight:

186.8

Sat 4/10/21 - Full Body - S/B/D Max Effort Test

Garage Gym

(Squat)105x3,135x3,165x2,195x1,215x1,225x1,235x1,245x1

(Bench1Ct)95x6,145x3,165x2,185x2,205x1,220x1

(Deadlift)135x8,185x3,225x3,275x1,315x1,345x1,375x1,385x1

Squat: 245

Bench: 220

Deadlift: 385

TOTAL: 850

78 mins

Max effort test for squat, bench and deadlift. Sqaut felt good today and no issues working up.  225@8, 235@9 and 245@9.5.  Felt good stopping there on squat for a new PR!.  Next was bench and my left shoulder/peck has just been giving me problems on bench, and also deadlift if I irritate it during bench.  Working up felt ok first couple of sets but as soon as I got to 185# my shoulder started bothering me. 205# felt like @RPE8 where the last couple of WO's this felt like a @RPE6.  I went up to 220# hoping it would feel better, but it didn't.  I called it there as my last set for bench. Disappointing since I did 245# just a week ago. We moved on to deadlift and although my left shoulder botherd me, it didn't seem to affect the pull except at the very top when getting shoulders back. I was hoping to better the 375#'s I did 1.5 weeks ago here.  Things were moving well adn I got to 375# and it didn't move as well as last week, but it wasn't my top weight.  I added 10# for 385# and got it @PRE10.  I felt better pulling last week, but still got a 2nd PR today!

My total for today was 850#.  Had my bench been on par with last week's effort that would've been 875#, but it doesn't matter, today it was 850 and I'm pleased with that.  I never thought I'd be in a position to think 1,000 would be possible.  Now I know it is and I'm looking forward to the challenge.

Sarah had an awesome effort and result today.  She PR'd on all 3 lifts and had some great totals.  She really went for broke, pushed her limits shown by a failed squat and bench on 3rd/last attempts.  I believe her numbers were Squat: 195,  Bench: 135, Deadlift: 230, TOTAL: 560

Overall I'm extremely pleased with progress on the Strength I program. I'm a bit disappointed with bench and my shoulder/pec, but hope I can recover quickly and get back at it.  We'll be switching to a hypertrophy block, and time for some weight loss.  I added about 7-8 pounds over the 13 week strength program, and certainly a lot of that is fat :)

Nutrition/Weight:

188.6

Wed 4/7/21 - Full Body (Squat/Bench/Deadlift - pre-max test)

 Garage Gym

(Squat)125x3,145x3,175x2,195x1,215x1,225x1,200x3

(Bench1Ct)135x3,185x3,205x1,225x1,235x1

(Deadlift)135x8,185x5,225x3,275x1,315x1,335x1

55 mins

Last WO before testing the S/B/D. Started with squat for 1@8, 3@9. Felt pretty good working up.  Top set at 225# moved ok and back offs at 200# were challenging but not grinders. Felt good about them.  My left shoulder/pec has been bothering me so I wasn't sure what to expect on bench. My last WO at Ida Lee I could feel it, but still had a great WO. Today was supposed to be 1@8, 2@9.  I felt good warming up and I moved up quickly to avoid a lot of reps. In hindsight, perhaps I should have done more sets/reps working up and made sure my pec was warmed up well. 205# moved well but didn't snap up like it has been. Next at 225# it was probably already @PRE8. I went to 235# for my top set and it went up @PRE9 but felt a "pull" or something in my left pec. I skipped the double back off set. I moved to deadlifts. The top of the movement, getting shoulders back is painful on my shoulder/pec so I cut things a tad short of vertical. I worked up to something around @RPE7-8ish and called it a day.  I'll see how I recover the next 2 days and hope I can test bench.  Not looking promising at this point.

Nutrition/Weight:

189.0

Mon 4/5/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x3,185x3,225x3,315x2,245x1,365x1,375x1,320x3,335x2,2,295x4

(PinBench)135x5,165x3,185x2,205x1,220x1,205x3,190x3,3

(Squat)95x6,125x6,145x6,6

83 mins

Had to adjust schedule coming back from Leesburg on Sunday. Did the workout today (Monday).  Started with deadlift for 1@8, 1@9, 3@9, 2x2@8-9, 4@8. I as worried about my left shoulder, and it was uncomfortable at times, but didn't seem to hamper the weight. I worked up to 375# for a new PR and it felt good. Backoff at 320x3 was solid as were the doubles. The last set of 4 was @RPE7. Everything felt good, shoulder aside. I supersetted pin squats and got through them w/o bothering my shoulder too much. I finished up with sets of 6 on squats. My left hamstring/calf had some tightness, similar to in Leesburg so I skipped the 3rd set at 145#. Just wanted to get some squatting in, nothing heavy. Solid WO. Great pulling today!

Nutrition/Weight:

188.4 

Fri 4/2/21 - Full Body (Bench) - Ida Lee in Leesburg

 Ida Lee Gym

(Bench1Ct)135x5,185x3,205x2,225x1,235x1,245x1,225x2,2,2

(Squat)95x3,115x3,135x3,165x3,185x3,195x3,175x3,3

(WideGripBench)155x6,165x6,175x6,185x6,6,6

83 mins

In Leesburg for Easter and we went to Ida Lee gym. Started with bench for 1@8, 1@9, 3x2@8-9 (89%). Felt good working up. The bench was slick and the j-cups were fixed so that took a little adjustment. Single at 225 felt good, as did 235 for @RPE8. I bumped to 245 for a PR single. Back offs at 225 were solid @RPE8-8.5.  Next was squats. Sarah did pin squats and I did heavy-ish triples. Felt good working up. Tweaked my left hamstring slightly on my first back-off set, but didn't really factor in. Finished up with wide grip bench. Left shoulder started to bark at me on these. Hoping I can just get throught the week for max attempts. Great WO!

Nutrition/Weight:

In Leesburg for Easter, no scale.