Wed 12/30/20 - Full Body (Squat)

Garage Gym

(Squat)bar,75x8,95x8,115x8,135x8,155x8,135x8,8

(OHP)bar,75x8,85x8,95x8,105x8,110x8,95x8,10

(RDL)95x12,145x12,200x12,12,12

51 mins

Started with squat. Knees were a bit achy this morning after 2.5 weeks without a day off and doing some kind of leg work every day. I almost skipped squats because body weight, bar and 75 pounds didn’t feel great, right knee was a bit bothersome.  But as I kept going they started to feel better. By 135#’s they felt good and I bumped to 155. This is still light, but a victory nonetheless.  Third week in a row I’ve added weight. Back offs were higher than last week and felt pretty good. Next was OHP. These felt considerably easier than last week.  Same weights but lower RPE.  Nice.  RDL high reps are mentally tough for me.  Workout was supposed to be @RPE 6,7,8x3.  I probably went RPE 4,6,8x3.  The 200# sets were solid work, 15#’s heavier than last week.  The others were really warmups.  I was feeling pretty beat up this morning, didn’t really want to work out, etc.  But I figured I’d go do something to get in a little work.  As often happens, once I get warmed up, I feel much better.  Sometimes the workout can still be a struggle.  But then there are times like today where I end up having a really solid WO.

Nutrition/Weight:

183.4 this morning.

Tue 12/29/20 - Run

38 min run + 12 c/d (walk w/ Salem).  Out in 19, back in 19. SLOW.  

Legs really dead from last couple days of leg work.

Mon 12/28/20 - Knee Ability + GPP

Garage Gym

(KOT)2mins

(Tibialis)2x25

(Calf)2x30

(Pull-ups)10,10,9

(StepUp)2x25

(Triceps)30x12,12,70x12

(RevNordic)10,10,15

(HCurl)25x13,13,10

(InvertRow)3x10

(Plank)3x60

49 mins

Knee ability and GPP work today. Not much to write about. Reverse Nordic’s were tough, I did the last set of 15 with band assist. Three sets of Tri’s and Bi’s.

Nutrition/Weight:

186.6 this morning. Gotta get this back down.  Time to work to below 180, ideally 175ish while maintaining size and strength.

Sun 12/27/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)95x8,135x5,185x4,225x3,275x3,295x3,315x4,275x6,6

(Bench2Ct)bar,95x10,135x5,150x10,155x10,160x10,150x10

(Incline)125x12,11,8

(DBShldr)35x14,30x16

73 mins

Started with deadlift working up to a heavy 4 reps. I should keep this to 2-3 reps.  Then I backed off for 2x6. Solid work. Felt pretty good. Then we did paused bench. Last week I worked up to 170#’s, but today I think I still felt my bench workout from Friday. Still solid work getting 4 solid paused sets of 10 reps. Next was incline. Instead of doing a heavy-ish set and backing off, I just did 3 sets with my back-off weight from last week. I still died on the 3rd set.  Chest was done. Finished up with shoulder press for high reps. These felt good. Very solid WO.

Nutrition/Weight:

186.0 this morning.

Sat 12/26/20 - Run (w/ Sarah, Taryn in jogger)

35 min run + 17 min c/d.  

Ran with Sarah and Taryn for the 1st time. Sarah had jogger on way out (18 mins), I ran with jogger on way back (16:45). We picked up Salem at home for the c/d walk.

I did better running with the jogger than I thought.

Fri 12/25/20 - Full Body (Bench)

Garage Gym

(Bench)bar,95x8,125x8,155x5,165x8,180x8,190x8,175x8,8

(LandmineSquat)bar,25x10,60x10,85x10,75x10

(DBInc)70x11,50x12,12

(Pushups)14,14

58 mins

Bench was 8 reps @RPE 7,8,9 -5%, then 1-2x8. First set at 165 felt good so I went to 180. That was solid so I went to 190 which was @RPE8.5-9. Solid.  Backed off for 2 good sets at 175. Great bench session for me. Landmine squats were good. 85#’s felt heavy.  Next was DB incline for 70%AMRAP, then 63% for 2x12.  70#DB’s felt OK, but as reps get higher I get out of position with shoulders not being retracted and down. This is when I get shoulder/biceps tendon pain. I dropped well below 63% to 50#’s and kept better form with shoulders retracted, no pain. Finished up with feet-up pushups.  Really good WO.

Nutrition/Weight:

184.8 this morning.

Thu 12/24/20 - Run

 Ran 40 mins, 10 c/d with Salem.  Legs felt pretty good despite squats yesterday, but when I measured the run I was surprised it was only 3.8 miles.  So I was SLOW today.  Not that I run fast at all any more, but I figured it would've been 4+ miles.

Happy to be running at all again.