Tue 5/11/21 - GPP + Knee Ability

Garage Gym

(Tibialis17")22,20,20

(InvertRow)12,12,14

(RevNordic)2x15

(LyingLegExt)3x12

(TriExt)3x15

(BBCurl)55x12,65x12

(IncDelt)5x12,12

(Crunch)2x10

(Cardio)20

55 mins

GPP + a bit of knee ability work today. Left pec/shoulder is still bothering me. Pain seems to be "moving around" which is really frustrating. First it was mostly my left pec, then pec + shoulder, then shoulder + collar bone, now it's also into my traps. I think my body is compensating for something and it's causing stress elsewhere.  It's not "painful", more discomfort, especially when I'm stationary for a while (and while sleeping).

Anyway, GPP was fine, nothing really to write about other than I did some delt work lying face down on the incline bench. Very light weight at 5#, but these were challenging.

Nutrition/Weight:

182.8 this morning. 

Mon 5/10/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x8,155x8,185x8,8,8

(PinBench)95x8,125x6,145x8,155x8,165x8,155x8,8

(DBShldr)25x12,30x12,12,12

40 mins

Spent Sat and Sun moving and spreading 22 cubic yards of mulch. 6-7 hours Saturday, 5 hours Sunday. Back and arms were dead Sunday afternoon. Had a great weekend with Sarah and Taryn, hope Sarah had a good Mother's day.  I think she did.

So given the weekend work, we skipped the WO on Sunday and I didn't have high expectations for today's workout. I wasn't planning on deadlifting at all given all the shovelling and hauling a wheelbarrow around all weekend. As I warmed up on pin bench I put 135 on the bar for deadlift and did 1 rep. Wow, felt that in my back. Decided not to do any more.  As I continued to warm up on bench, I gave 135 another shot and 8 reps felt good. I added 20# and another set felt good. I ended up doing 3 "top" sets at 185. Very light, but it felt good to get some movement in my back and blood flow will probably help. Happy that I stuck with it.

Pin bench was 8 reps @RPE 7,8,9 -5% +2x8.  I didn't know what to expect here, but I felt surprisingly good and worked up higher than last week. Pleased with this. For DB shoulder press, I didn't do the top set of 70% AMRAP because my left pec/shoulder is still bothering me. So I warmed up 1 set, then did the 3x12 reps.  Solid WO considering expectations.

Nutrition/Weight:

183.4 this morning.

Friday 5/7/21 - Full Body (Bench)

Garage Gym

(Bench)115x6,135x4,160x4,170x8,175x8,180x8,170x8,8

(FrontSquat)75x5,95x5,110x10,115x10,125x10,115x10,10

(LowDBInc)70x13,60x11,8,50x12

70 mins

It's been a busy week, didn't feel like I had a lot of energy, legs felt tired.  Bench was 8 reps @RPE 7,8,9 -5% 1-3x8. Felt good here working up to top set @PRE 8.5. Solid back off sets, first @8, 2nd at 8.5, didn't do a third. Front squats went really well, much better than expected from how my legs felt. They were 10 reps @ 7,8,9 -5% 2x10.  Top set was projected at 120, but was feeling good so I did 125. First back off was @RPE7, 2nd was 8.5-9. I think this was more because the front squat hold was getting harder than my legs were feeling it.  Next was DB incline. Top set was good, first back off at 60# was 1 better than last week. 2nd set at 60 I died. Dropped to 50# and got 12.  I still can't come close to the 70% AMRAP, 63% 3x12 on these or shoulder press. Really pleased with this WO. Body is getting used to higher rep volume.

Nutrition/Weight:

181.0 this morning.

Thu 5/6/21 - GPP + Knee Ability

Garage Gym

(KOT)2mins

(SealRow)25x12,30x12,35x12,12

(Tibialis17")3x20

(RevNordic)3x12

(LyingLegRaise)3x12

(TriExt)3x12

(BBCurl)50x12,55x12,60x12

36 mins

GPP + a bit of knee ability work today. Stared with Knees Over Toes warmup for 2mins getting pretty deep by the end of the hold. Then I did seal rows with tibialis raises. Seal rows were controlled keeping watch on my left shoulder. Some pull movements seem to really bother it.  Then I did reverse Nordics with lying leg raises. Finished up with triceps extensions and barbell curls. 

Nutrition/Weight:

181.8 this morning. Weight is coming down nicely.

Wed 5/5/21 - Full Body (Squat)

Garage Gym

(Squat)75x5,95x5,125x5,145x8,155x8,165x8,8,8

(Incline1Ct)95x8,115x8,125x8,135x8,140x8,130x8,8

(RDL)125x12,185x12,12,12

56 mins

Still nursing my left shoulder/pec a bit and it's still uncomfortable at times. Squat was 8 reps @ RPE6,7,8x3. Felt good today and happy to be slowly walking the weight up here.  Next was 1 count paused incline for 8 reps @RPE7,8,9, -5% 1-3x8. Switched to paused reps for these this week and will likely keep doing them.  Trying to be a bit cautious here w/ my shoulder, but really felt pretty good. Went heavier than last week and back offs felt good. I went a little lighter on RDL's today and didn't walk the weight up. I really just hit a warmup set and then 3 moderate working sets. These do seem to bother my shoulder and is why I didn't deadlift last Sunday. Solid WO. 

Nutrition/Weight:

183.4 this morning. Weight is starting to come down.

Sun 5/2/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)Skip

(PinBench)95x8,115x5,135x8,145x8,150x8,8,8

(BBCurl)45x12,50x12,55x12

(TriPushDn)3x15

(Crunch)3x12

38 mins

Left shoulder/pec is not improving significantly, so I decided to skip deadlifts and shoulder press today. Pin bench felt OK so I did that for 8 reps @RPE 6,7,8x3.  Then I did some barbell curls, tri pushdowns and crunches. Just doing what I can and working around the shoulder.

Nutrition/Weight:

186.4

Sat 5/1/21 - Run

 30 min run + 15 c/d w/ Salem