Fri 10/8/21 - Full Body (SDH - Squat)

Garage Gym

Group 1

(Squat)145x5,150x5,155x5,5,5

(Bench)165x5,170x5,175x5,5,5

(BOR)155x5,5,165x5,5,5

Group 2

(RDL)135x10,155x10,10,10

(DBShldr)30x10,35x10,40x10,10

(InvertRings)3x10

50 mins

Back to back full body days, so I went lighter on the 5x5's today than earlier in the week. I also kept rest times shorter and shaved about 10 mins off the workout. These are separated into 2 groups, but I basically did the workout in 3 groups. First squat, then supersetted Bench, BOR and RDL's. I need more warmup on bench so I did BOR while I worked up, then switched to RDL's while I finished my bench working sets.  Then I just finished up with a superset of shoulder press and high-angle inverted rows on the rings. Good WO.

Nutrition/Weight:

180.2

Thu 10/7/21 - Full Body (SDH - Deadlift)

Garage Gym

Group 1

(Deadlift)185x5,225x5,275x5,5,5,5

(OHP)95x5,100x5,105x5,5,5

(Pullups)5,10x5,15x5,20x5,5

Group 2

(Bench)125x10,135x10,145x10,155x10

(BandSquat)10,15x10,20x10,10

(InvertRow)4x10

57 mins

Day 2 of Stripped Down Hypertrophy. Groupo 1 started with Deadlift and OHP superset. Felt pretty good on both of these. Haven't done OHP in quite a while. Then I did pullups, adding weight as I went. Last set of 5 was @RPE 9-10 and I need to be cautious about doing that too often. Group 2 started with bench on 90 second rests. These started light and my top set hit @RPE 9-10.  Hit a wall on high reps, short rests. Chest on fire! Finished up with band squats and inverted rows. I added weight on band squats progressively.

Nutrition/Weight:

180.0

Wed 10/6/21 - GPP + Knee Ability

Garage Gym

(Tibialis)20,18,16

(HangLegRaise)3x15

(Curl)25x15,25Hx15

(DBTri)30x15,15

(RevNordic)2x12

(SeatDelt)10x15,15

25 mins

Just some GPP and knee ability work

Weight:

179.2

Tue 10/5/21 - Full Body - Started 'Stripped Down Hypertrophy' program

Garage Gym

Group 1

(Squat)95x5,125x5,145x5,165x5,175x5,5,5

(Bench)135x5,165x5,185x5,195x5,5,5

(BOR)135x5,185x5,205x5,5,5

39 mins

Group 2

(RDL)135x10,155x10,185x10,10

(DBShldr)25x10,30x10,35x10,10

(InvertRings)3x10

21 mins

60 mins

Started a new program I did years ago called 'Stripped Down Hyperthrophy'.  Decided to change things up for a training block away from the barbell medicine templates for something different. It's supposed to be run 5x/week, but I will do 3-4 with 1-2 GPP days.  The workout is in 2 groups, each group done every WO. Groups alternate days between 5x5 and 4x10.  I won't be doing straight sets.  Sets 1 or 2 will be ramp up sets with top 2-3 sets at appropriate rep range. Otherwise, the WO is too long and too much volume for me, right now.

Started with Squat working up to sets @RPE 6,7,8x3 (roughly). Felt good about the top sets @175#.  Next I supersetted bench and BOR. This was a challenging superset with fairly heavy weights for me.  This group took nearly 40 minutes, the time approximated for the ENTIRE WO.  Not for me!

Next I did RDL's working to 2 top sets.  Then I supersetted DB shoulder press and inverted rows on the rings.  I would have liked pulldowns or pullups here, but neithre were going to work for different reasons.  I don't have a pulldown, and the bands I have are too light. After rows and RDL, no way am I getting 4x10 pullups. :)

This first WO was a nice change. Fast paced, some "heavy" work, and really full body work.  It'll be interesting to see how many body responds and how many times I can do this a week.

Nutrition/Weight:

180.4

Sun 10/2/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,6,185x3,225x3,275x3,315x1,340x1,360x1,370x1,380x1,330x3,3,3,3,3,3

(FeetUpBench)95x8,125x8,145x8,165x8,170x8,8,155x8

(DBInc)60x10,10

63 mins

Deadlift for 1@8, 3-4x3@80%, 1-2x6@70% was the plan, but I'm liking triples, so I worked up to a heavy single (overshot @PRE9+), then backed of for 6 triples @80%. Solid work. I supersetted feet up bench during the triples. Finished up with some DB incline.

Nutrition/Weight:

180.0

Fri 10/1/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)95x6,135x6,165x3,185x2,205x1,215x1,190x3,3,3,3,3,3,3

(BandSquat)10x12,20x12,30x12,12

(DBRow)50x8,60x8,70x8,8

50 mins

Bench for 1@8, 3x3@80%, 2x6@70% was the plan, but sets of 3 @80% were feeling good so I stuck with them for 7 sets. Right shoulder still feeling a little strain, but didn't seem to hamper this session. Sets @80% were on 90 seconds rest.  Next I supersetted band squats and DB rows. I added weight on the squats today and they felt good. I went heavier on rows as well.  Not quite as good of paused reps as weeks past, but wanted to go a bit heavier today.  Good WO.

Nutrition/Weight:

180.4

Thu 9/30/21 - GPP + Knee Ability

Garage Gym

(Pullups)15#x6,6,6,6

(SplitSquat)4x12

(BBCurl)55x12,12,12

(Abs)50,50,50

30 mins

GPP day with a little knee ability work. Started with weighted pullups (15pounds) for 4 sets of 6. Haven't done weighted pullups in forever. Supersetted with split squats on a box.  Next I did barbell curls with isometric ab hold for 3 sets each.

Nutrition/Weight:

181.0