Mon 8/12/22 - Squat

Garage Gym

(Squat)95x4,105x4,115x4,125x4,135x4,115x4,4

(Bench)115x10,130x10,140x10,145x10,150x10,10

(RDL)115x8,8,135x8,8

52 mins

Back feeling much better, but still going to try to progress back with caution.  Started with barefoot squats just working up in sets of 4 on short rests.  I got up heavier than where I felt the initial strain with no pain or discomfort at all with top set, then backed off for 2 sets.  I really enjoy squatting barefoot.  Finished with bench and RDL's.  Bench I just worked up and got heavier than I thought I would.  Last set @150# I rated @RPE 8.5-9, I think volume caught up to me.  I did notice that if I keep my right wrist cocked forward so it's as vertical as possible, I had no shoulder pain. When I let it drift back, I notice it in my shoulder. Could have found something HUGE here if this continues to help.  RDL's were light, could feel these a little bit in my lower back. No pain, all things going in a very positive direction.

Nutrition/Weight:

182.8

Sat 9/12/22 - Deadlift

Garage Gym

(Deadlift)135x8,155x8,8,175x8,8

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

(SplitSquat)45x10,55x10,10,10

45 mins

Today was heavy deadlift day, but I'm still recovering from that low back issue this week so I took it easy on deadlift, increased reps from 4 to 8 and stayed light and controlled. Felt pretty good, no back pain.  I supersetted deadlift with pin bench. Top sets were @RPE 6,7,8 on short rests.  Finished up with split squats. I normally do them alternating legs one rep at a time.  Today I did 10 straight reps on R leg, then 10 on left keeping reps going with no pauses. Quads still feeling these as I write this 3 days later.

Nutrition/Weight:

182.0

Fri 9/9/22 - Cardio + GPP

Garage Gym

3.6 mile walk in the morning

2.75-3 miles with Salem, brisk, then the remainder with Sarah and Taryn cooldown together.

75 mins

(PullDn)100x12,12,12,12

(Tibialis)4x12

(Plank)4x30

(PushDn)50x12,12,12

(Curl)25x12,20x12,Hx12

(Hang)30,30,45,45

(Squat)4x30

36 mins

111 mins total

3.6 miles in the morning, then GPP at lunch.  Shoulder work was rear deltoid raises in 3 positions with 2.5# plate, shoulder circles 10/10 and then internal rotations (all 2.5# plate). Basically 10 minutes of prehab and warmup.  Then I did pulldowns, tibias and planks as a circuit. Pulldowns were 2 over and 2 under hand sets.  Then I did triceps pushdowns and curls on short rests. Finished up with hangs and deep squat holds. Hangs were 2 underhand, then 2 overhand. Solid work, felt good on my back to be moving.

Nutrition/Weight:

181.8

Thu 9/8/22 - OHP

Garage Gym

(OHP)65x6,75x6,85x6,6,6,6

(Squat)65x7,75x7,85x7,7,

(T-bar)35x10,50x10,10,10

(Inc)95x6,115x6,125x6,6

48 mins

Back is still tender from Tuesday, but it feels better when I move, so I decided to work out and just see how things went and kept it light. Started with OHP for sets of 6 working up and sets every 2 mins.  Next was squat very light, slow, controlled with light t-bar rows.  No pain, felt ok. Finished with some incline.  Arching into incline I could feel my back a bit, so I tried to keep a flat back. Overall, very pleased with the WO, considering.  I'll just progress back to normal workouts as I feel better.

Nutrition/Weight:

181.8

Tue 9/6/22 - Squat (injured back)

Garage Gym

(Squat)125x4,145x4,135x4,125x4,4

(Bench)125x10,135x10,140x10,10

35 mins

Had a great Labor Day weekend in the GSMNP so I'm catching up on workouts this week. Started with squat and my low back with 125 felt a little something strange/tightness.  I didn't think much of it, but 145# it felt a bit worse.  I backed off, still felt it.  Backed off further for 2 more sets. Something doesn't feel right. Did some bench for sets of 10 and skipped deficit deadlifts. Back sore all afternoon when going from sitting to standing.

Nutrition/Weight:

184.6

Sat - Mon 9/3 - 9/5 - GSMNP - Bear and Elk!

Saturday: Alum Cave to Mt. Le Conte hike. Started in rain, then was just mostly cloudy.  Cold at the top.  Taryn's first trip up to Le Conte!  11-12 miles

Sunday: Grotto Falls hike.  Had to park down the road, so added about 1 mile to hike.  4 miles total.  Missed a bear on trail and walking to car.  But saw one near condo. Taryn thought it was really neat. 4.5 miles

Monday: Oconaluftee visitor center and Mingus Mill. Saw some HUGE Elk up close.  Big bull was chasing off smaller bulls and courting does.  Really neat working mill.

Fri 9/2/22 - Deadlift (best DL day in a long time)

Garage Gym

(Deadlift)225x4,275x4,315x4,330x4,345x4,285x4,4,4

(PinBench)125x6,145x6,155x6,165x6,6

(3/4Squat)75x10,85x10,10,10

45 mins

Started with deadlift, warmups felt really good and today was probably my best deadlift day I can remember. Goal was a top set @RPE8, then back off 15-20% for 3-4x4. Very pleased.  I supersetted pin bench with deadlifts and R shoulder is feeling a lot better. I worked up heavier than touch and go bench last week.  Finished up with 3/4 squats, short rests.  Lots of hiking this weekend coming up.

Nutrition/Weight:

182.4