Wed 4/6/22 - Squat

Garage Gym

(Squat)200x1,210x1,220x1,190x5,165x5,5,5

(BenchTNG)205x1,220x1,230x1,205x4,4,4

(DeadliftOverload)255x5,270x5,280x5,5

69 mins

Started squat for 1@RPE 8, 5@9, 3x5 @70% 1RM. Knees been feeling cranky after the last couple days workouts, but they felt good after some warmup sets. Top single 5# lower than last week, but lower RPE. Top back off set was good an 3x5 @70% was solid. Knees a bit sore now as I write this.

Next was superset of bench and deadlift overload. Bench was supposed to be 1@8, 4@9, -5% for 1-2x4.  Top set at 230# moved well and first backoff I rated @RPE8ish, so I didn't take weight off and did 2 more sets there.  Overload deadlift was solid.  Handling this block of training fairly well so far.

Nutrition/Weight:

183.6

Tue 4/5/22 - GPP

Garage Gym

(PullDn)100x20,20

(PullDnRevGrip)100x12,12

(Tibialis)20,17,15,15

(PushDn)75x13,10,10

(Crunch)3x12

(BBCurl)50x12,55x12,60x12

(Hang)40,50,60

(Squat)45,45,60

45 mins

Started with pulldowns and tibialis superset. Pulldowns were 2 sets OH grip, 2 sets UH grip. Really liking the combination of these 2 pulls.  Next was pushdowns and crunches. Both were more challenging than expected, likely because of my workout yesterday.  Finished up with static hangs (reverse grip) and deep squat holds. Took Salem for a briks 2 mile walk after. 

Nutrition/Weight:

183.4

Mon 4/4/22 - Deadlift (Strength I - Week 3)

Went hiking yesterday, so moved Sunday's workout to Monday.

Garage Gym

(Deadlift)320x1,335x1,350x1,315x5,275x5,5,5

(BandBench)180x5,160x5,5,5,5

(303Squat)115x8,125x8,130x8,135x8

59 mins

Deadlift for 1@8, 5@9, 3x5@75%. Working up felt good and top single @350# felt good @RPE8. My first set of 5 felt really good @RPE7.5-8 instead of @9. Further back offs were @REP7-7.5.  Felt better than expected today. I supersetted overload bench with deadlifts for 5@RPE9, then back 4x5 @75%1RM.  Workout called for 5@REP7,8,9, then 1-2x5.  I prefer to hit my top set of 5, then back off for the volume work.  Next was 3-0-3 tempo squats for 8@@RPE 6,7,8x2.  Top set projected at 127, but 130# felt really good, so I bumped up to 135# and it felt good too @RPE 7-8ish. Really enjoying the tempo squats.

Nutrition/Weight:

182.8

Sun 4/3/22 - Kings Mountain State Park

  Hiked 4.5-5 miles, saw horses, picked up rocks and pine cones, played in the stream by the waterfall after the hike. Taryn seemed to have a BLAST.   Sarah and I were so thankful to get out for a hike. We've really missed the mountains since we've been w/o a car since we got home from Christmas travels.  We hit a raccoon, the radiator started leaking after we got home and due to supply chain issues, they can't get the parts to fix the car. We finally got a rental which made this trip possible.

Fri 4/1/22 - Bench

Garage Gym

(Bench1Ct)190x2,205x1,215x1,225x1,205x4,190x4,4

(PlatzSquat)95x8,115x8,125x8,135x8,8

(Incline)125x8,135x8,145x8,8

62 mins

Started with bench for 1@8, 4@9, 2x4@75-80%1RM. Working up felt good. 215# moved really well @RPE7-7.5 so I bumped to 225# for a good single @RPE8. First back off was 5-10# heavier than projected (conservative 1RM estimate) @RPE 8-8.5.  Further backoffs were also heavier than projected and @RPE 7.5ish. Solid pressing for me.  Next the program calls for overload squats, which I don't have equipment for. The last block I was doing lunge squats so I changed it up today and did Platz squats for sets of 8. Knees were barking a bit during warmup, but felt pretty good as I got into the squats.  Finished up with incline for 8reps @ RPE 6,7,8x2.  These bothered my R shoulder a bit when I got loose and out of good scapular postition. Solid WO.

Nutrition/Weight:

181.0

Thu 3/31/22 - Cardio

1.7 mile walk with Sarah and Salem. It was nice ot get out together. The water was fairly high on the greenway from rain in the morning, but on our way back the levels had risen considerable and the boardwalk that was dry 20 minutes ago was now under ankle deep water.  We didn't have time to go around, so we walked through.

Wed 3/30/22 - Squat

Garage Gym

(Squat)190x1,205x1,215x1,225x1,185x5,165x5,5

(BenchTNG)200x1,210x1,220x1,195x5,190x5,5

(DeadliftOverload)225x5,155x5,265x5,5,275x5

70 mins

Started with squat for 1@8, 5@9, 2x5@70-75% 1RM. Working up felt solid, 215# moved really well and was above projected weight today. Maybe should've moved to back off sets here, but it really felt good.  225 was fine, but a touch sticky in the middle.  185x5 felt good and sets ay 165# rated @RPE7's.  Next was bench and deadlift overload. Bench felt good working up with a solid 220x1 @RPE8.  Back offs were supposed to be sets of 4's, but everything else was 5's and I forgot, so I did my first bench backoff for 5 reps instead of 4 and still rated it @RPE7.5.  Instead of taking full 5% off for other backoffs, I just took off 5# and did 2 more sets. Kept with 5 reps since I'd already done that.

Overload deadlift felt good. I was going to take it a bit easy because my back felt a bit fatigued from pulldown volume yesterday.  My top sets at 265#'s felt pretty easy, so I bumped to 275 for an additional set. Really solid WO all around and pleased to be feeling really good right now.

Nutrition/Weight:

179.8