Sun 9/27/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x3,275x3,305x1,325x1,275x6,265x6,6

(Bench2CtPause)135x8,150x8,160x8,150x8,8

(DBIncline)50x10,60x10,10

72 mins 

WO started with deadlift working up to a single @8RPE (90-93%), then 6@RPE9 (81%), -5% 1-2x6.  Felt good working up. I probably should have used straps for the top set as it wanted to roll out of my hands, but felt pretty good other than that.  Back off sets were good.  Next was 2 count paused bench 8 reps at @7,8,9 RPE, then -5% and 1-2x8 until RPE9 again. My sets working up were probably @5-6, 8,9 and back-offs were good.  I probably should’ve done another set between 135# and 150#, but there was plenty of volume for me anyway, especially with incline still to come.  Last WO I worked up to 70# DB’s and that really bothered my R upper trap so I was planning on keeping it to 60’s for top sets.  After bench, 60# DB’s were plenty heavy for the top sets.  Knees feeling a bit better already today.  Solid WO.

Nutrition/Weight:

184.0 this morning. 

Sat 9/26/20 - Knee Ability + GPP

Garage Gym

(Tibialis)2x28

(Calf)25

(KOTCalf)40

(SealRow)35x17,15

(TriExt)3x15

(StepUp4”)30/30

(Curl)30x12,25Hx12

(Delt)10x15,15

(SplitSquat7”)25/25

(L-SIt)3x60

43 mins 

Knee ability and GPP day. Knees have been feeling wonderful until the afternoon of this WO. I’ve squatted relatively heavy (for me), did goblet squats, and a knee ability WO already this week and knees were great. I don’t know if this WO was just too much volume, or if something specific in the WO like lowering split squats did it, but my knees feel tight and sore.  They’re not bad, but I will have to keep an eye on intensity and volume this week.  GPP work was fine today. I tried a new triceps exercise after 2 sets of pushdowns that I liked.

Nutrition/Weight:

183.0 this morning. 

Fri 9/25/20 - Full Body (Bench)

Garage Gym

(Bench)125x6,165x4,185x3,205x2,220x2,190x6,180x6,6

(GobletSquat)BW,35x8,50x8,60x8,50x8

(T-BarRow)80x15,13,13,13

48 mins 

WO was to bench a heavy single @RPE8, back off for 6 reps @9, -5% 1-3x6 more back-off sets.  My top single was projected 216-223 so I was targeting 220. 205x2 felt pretty good and I didn’t really want to see how 215 felt (top set last week) and then another set at 220.  So, I went to 220 and did a double which was probably about @RPE9.  I don’t know why I keep doing this.  I think it’s mentally so I know that a single would’ve been @RPE8.  But that’s NOT the POINT.  I need to work up with enough reps to get warmed up, but then switch to singles for the last few and stop doing doubles.  I’m still pleased with this effort, but 220 for a single would’ve been proper RPE.  My back off sets were good. Good pressing.  Then I supersetted goblet squats and t-bar rows. Squats felt good, knees feel good.  Need to keep an eye on volume + intensity.  I messed up the weights on T-Bar rows. I wanted to do 100#’s for an AMRAP set, then back off.  After the first set I realized it was lighter than I thought, so I just stuck with the weight and got the prescribed 4 sets of work in.  Solid WO.  Supersetting the last 2 exercises shortens this WO considerably after bench takes a while.

Nutrition/Weight:

181.8 this morning.  

Wed 9/23/20 - Full Body (Squat)

Garage Gym

(Squat)95x6,125x4,155x3,175x3,185x3,160x6,145x6,6

(OHP)95x6,110x6,95x8

(SLDL)135x8,205x8,225x8,8

45 mins 

WO was to squat a single @RPE8, 6@9, take off 5% and do 2x6. I’m still not comfortable with a heavy single, so I worked up to heavy triples, then backed off as prescribed.  These weren’t easy today and I think for the first time I was working moderate-to-hard on the last 4 sets.  Felt good, won’t be surprised if I’m a bit sore later and tomorrow.  Due to time I supersetted OHP and SLDL.  OHP was supposed to follow the same scheme as squats, working up to a single, but the pain in my back/trap is not better and I didn’t want to push a single.  Both OHP and SLDL bothered the strained spot, not sure which one hurt more/worse.  Gotta figure this darn thing out.  Still a solid WO.

Nutrition/Weight:

180.4 this morning.   

Tue 9/22/20 - Knee Ability

Garage Gym

(Mobility)

(Tibialis)30,27

(Calf)25

(KOTCalf)40

(StepUp4”)30

(SplitSquat9”)25

37 mins 

Knee ability work today.  Work got really busy and I never got around to GPP.  Also resting my upper right back/trap a bit.  I pushed tibialis raises beyond 25 today and was at the 15-16” range. Trying to progress here.  Single leg calf raises are still really hard.  KOT calf raises are still 2-leg.  Step ups felt good and I raised the step by 1” to 4”.  Knees have been feeling really good so I also lowered the split squat from 12” to 9”.  I’ll keep it at these levels for now before progressing further (assuming no setbacks).

Nutrition/Weight:

I weighed 181.4 this morning.  

Sun 9/20/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x3,225x3,255x3,275x3,305x2,255x6

(Bench2CtPause)130x8,145x8,160x8

(DBIncline)45x10,60x10,70x10

55 mins 

Started with deadlift. Workout was to work up to a single @8RPE, then a set of 6@9RPE. I worked up to a heavy double, then backed off for a set of 6. Stayed conservative on RPE, felt good to pull something a bit heavy.  Felt good. Next was 2 count paused bench for sets of 8. Finished up with DB incline @PRE 7,8,9.  My back was feeling really good throughout the whole workout until the very last set of incline.  Really re-tweaked my upper right back/trap.  Solid WO.

Nutrition/Weight:

183.2 this morning.  

Sat 9/19/20 - GPP + Knee Ability

Garage Gym

(Tibialis)2x25

(Calf)25

(KOTCalf)40

(StepUp3”)30

(SplitSquat12”)30

(SealRow)35x15,15

(TriPushDn)2x15

(Curl)30x16,25Hx15

(Delt)15x12,10x15,

(LegRaise)3x12

43 mins 

Knee ability and GPP today. Knees feeling really good.

Nutrition/Weight:

182.8 this morning.