Tue 7/12/22 - OHP

Garage Gym

(OHP)75x4,95x4,105x4,110x4,4,4

(Squat)115x7,135x7,140x7,7

(BOR)125x10,135x10,145x10,10

(DBInc)50x15,60x12,10

51 mins

OHP for 4@RPE 6,7,8x2, but I ended up doing 3 top sets and felt pretty good. Next was squat for 7@RPE 6,7,8x2. Pleased with these considering last squat effort.  BOR was 10@RPE 6,7,8x2. Went heavier than last week, but the top sets might have been more like RPE9ish.  Added in some DB incline which felt good.

Nutrition/Weight:

182.4

Sun 7/10/22 - Squat

Garage Gym

(Squat)115x4,135x4,145x4,155x4,4

(LowInc)115x10,125x10,130x10,135x10,10

(Deadlift)195x8,215x8,225x8

40 mins

Squat for 4@RPE 6,7,8x2 was decent, but 155 did not feel as easy as it should. Yikes. A month off and covid has really knocked me back.  Low incline was 10@RPE 6,7,8x2.  Finished withe deadlift for 8@REP 6,7,8. Haven't done a lot of higher rep deadlifts in quite a while.

Nutrition/Weight:

182.8

Sat 7/9/22 - GPP

Garage Gym

(Pullups)8,6,6,6

(DBTri)30x12,12,12

(IsoCurl)20x10,10,10

(Plank)45,45,45,60

(Hang)4x45

(DBShldr)35x12,12,12

40 mins

GPP day, did pullups for the first time in quite a long time. I guess I was pleased with this start.

Nutrition/Weight:

179.8

Fri 7/8/22 - Deadlift

Garage Gym

(Deadlift)275x4,285x4,295x4,4

(LowInc)115x8,125x8,130x8,135x8,8

(Squat)95x10,105x10,115x10,10

45 mins

Deadlift for 4@ RPE 6,7,8x2, felt decent, but rather heavy for the weight.  Next was low incline for 8@RPE 6,7,8x2. Still not comfortable flat benching with shoulder. Trying to build up with this slowly, but wonder if I should just build up with flat bench. Finished up with squats for sets of 10. Not used to high reps for sure.

Nutrition/Weight:

179.8

Wed 7/6/22 - OHP (Start BBM Beginner Routine with Hayden)

Garage Gym

(OHP)75x4,85x4,95x4,100x4,105x4,4

(Squat)115x7,125x7,135x7,7

(BOR)115x10,125x10,135x10,10

34 mins

Started the BB Medicine beginner program with Hayden. I've had about a month of just doing whatever I could between trip to mountains, Myrtle Beach for a week, travel to ASI for a week for onboarding, covid for 2 weeks. Hayden moved in with us for the rest of his summer internship and we're going to run the beginner program together.

Started with OHP for 4@RPE 6,7,8x2. Next was Squat for 7@RPE 6,7,8x2.  Finished up with Bent Over Rows for 10@RPE 6, 7, 8x2.  The program called for a single set @RPE8 for each 

exercise, but I felt like this was a bit too little for what I needed right now.  Squat and BOR were conservative, though I probably hit proper RPE on squats.

Nutrition/Weight:

180.4

6/3/22 - 7/5/22 Month Recap

 A lot has been going on in the last month.  We did a camping trip at Grayson Highlands with the family, including Hayden, that was great. Then before I started my new job at ASI, we went to Myrtle Beach for a 6-day trip, also great! We were ocean front, great to sit on the balcony at night, great weather. Good times. Got a couple body weight circuit WO's in and some walks.

We came home from Myrtle on Sunday, 6/12 and I flew to Philly on a 7:30am flight Monday morning, 6/13.  Travel home on 6/16 started at 3PM leaving ASI/Trevose, PA and I didn't get home until 3:30AM 6/17. Got 1 body weight circuit WO in.

Started feeling terrible on Father's day afternoon 6/19, found out I got Covid on my trip, tested positive on 6/22.  Whole family got it. I felt terrible for about 2 weeks. Got in a few garage gym WO's and walks when I could. Finally started feeling better around 6/29, and more/less back to normal 7/2 except for a nagging cough.

Below were the WO's I did over the last month. Not included are the cardio/walks I did.

(Deadlift)225x6,6,245x6,6,(LowInc)115x6,125x6,135x6,6,6,(Squat)95x6,115x6,6,6,(DBShldr)35x12,12,12

(DBTri)30x15,15,15,(Curl)45x12,12,12,(InvertRow)3x10,(Plank)3x45,(Hang)40,40,45,45,(Squat)40,40,45,45

(Squat)115x6,125x6,135x6,6,(Incline)115x6,125x6,130x6,6,(SLDL)135x10,10,10,10

(LowInc)115x6,125x6,6,6,6,(RDL)135x8,8,155x8,8,(DBShldr)35x8,40x8,8,8,(PullDn)100x10,10,10,10,(Hang)30,60,45,45

(LowInc)115x6,125x6,135x6,6,(FrontSquat)75x8,85x8,95x8,(DBShldr)35x8,40x8,45x8,(PullDn)100x10,10,10

(Squat)85x6,100x6,115x6,6,(LowInc)115x5,5,5,5,(SLDL)25x8,8,8,8,(DBShldr)30x8,35x8,8,8

(Deadlift)225x6,245x6,265x6,6,(OHP)75x6,6,85x6,6,6,(FrontSquat)75x6,85x6,95x6,105x6,115x6,6,(DBInc)40x8,50x8,60x8,8,8,(InvertRow)3x10

(LowPinInc)95x6,6,105x6,6,6,(Squat)95x6,6,105x6,6,(DBShldr)35x8,8,40x8,8

(Pushup)25,25,20,20,(Squat)4x25,(Bicycle)4x20,(SLDL)4x12/12,(FeetUpPushup)4x15,(WallSit)4x45,(Plank)4x30

(Deadlift)275x3,315x1,335x1,350x1,295x4,4,275x4,4,(LowInc)145x6,155x6,165x6,145x6,6,6,(Squat)95x6,105x6,115x6,6,6,(DBShldr)35x10,45x8,8,8

(Pushups)4x25,(Squat)4x25,(SLDL)4x10/10,(Crunch)4x15,(BandCurl)4x15,(ShldrPress)4x15,(HollowHold)4x30,(WallSit)4x45

(Pushups)20,18,18,20,(Squat)4x20,(SLDL)4x10/10,(Crunch)4x12,(BandCurl)4x15,(ShldrPress)4x15,(Plank)4x45,(WallSit)4x45

(Deadlift)315x4,4,285x4,4,(LowInc)135x6,6,145x6,155x6,135x6,6,6,(Squat)95x6,6,110x6,6,6,(DBTri)30x12,12,12

Thu 6/2/22 - Bench

Garage Gym

(LowInc)185x1,195x1,140x5,5,5,5,5

(Squat)95x8,105x8,115x8,125x8,130x8,8,8

(OHP)75x6,6,85x6,6,6

53 mins

Subbed low incline for comp bench due to R shoulder. It's still not coming around. Worked up to a single, then did 5x5 @72% of my top single (target was 70-75% of top single.  Next was squats for 6@6x2, @7x3.  Basically working up to a weight that felt like @7 and did them until last set felt like @RPE8. Squats felt really smooth, good form.  They should, this weight isn't that heavy.  Finished up with OHP for sets of 6 EMOM to get them done and stay light. Heavy stuff just isn't an option with my shoulder right now.  

Nutrition/Weight:

179.2