Fri 2/26/21 - Full Body (Bench) - Week 7, Low Stress

 Garage Gym

(Bench1Ct)135x3,165x3,185x3,205x2,215x1,225x1,215x3

(Squat2Ct)75x4,95x2,115x2,135x1,155x1,135x4

(FloorPress)95x6,115x6,135x6,165x6,175x6,185x6

52 mins

Low stress week, bench day.  Bench for 1@8, 3@9.  Felt good working up, heavier sets bothered my R shoulder just a bit.  Top single @225 was decent, but not quite smooth/easy enough to call it @8 so went in books as @8.5.  Back off at 215# was solid, felt pretty good.  For squats, my knees felt cranky for body weight, bar, 75# but then started feeling a bit better at 95, very good at 115, great at 135, so I did 155 for my top 2count paused single.  Then I backed off to 135x4 with solid 2 count pauses.  Very pleased with this.  Finished up with floor press.  This was supposed to be close grip, but I can’t seem to do anything close grip without the anterior (interior?) rotation really bothering it.  So I did normal grip width with elbows flared a bit.  These felt solid and I can see how these might really help lock out.  Glad I was able to find a variant that worked for me today.

Nutrition/Weight:

184.2

Thu 2/25/21 - Run + GPP

Garage Gym

26 min run + 4 c/d

(SealRow)25x12,35x12,45x12,40x12

(Plank)4x60

(DBTri)25x12,30x12,10

(Curl)20x12,12,12

(L-Sit)3x60

(Delt)10x12,12,12

30 + 32 = 62 mins

Started with a run at easy pace. It didn’t feel “easy”, legs tired from last 2 days workouts. Then I did GPP. Seal rows were good, nothing much to write about. Just making the donuts.

Nutrition/Weight:

184.6

Wed 2/24/21 - Full Body (Squat) - Week 7 Strength I, Low Stress

 Garage Gym

(Squat)75x4,85x4,95x4,115x4,135x4,155x2,175x2,195x1,205x1,185x4

(Bench)135x4,165x4,185x4,205x3,215x2,225x1,235x1,205x7

(RDL)135x4,185x4,205x4,225x4

51 mins

Start of week 7 of strength 1.  Low stress week, which basically means dropping the 2nd sets of back-off sets.  Started with squat working up to 1@8, then a back off set 4@9.  My single at 205# felt pretty good, as did my back off set. Legs feeling my run and knee ability work from yesterday.  Next was bench working up to 1@8, then 5@9. Felt good, shoulder feeling good. 215x2 felt really good, felt I could have done 4-5, 225x1 felt good @7-7.5, 235x1 was @9.  Surprised by this, thought it was going to move faster.  Back off set of 205x5 ended up being 7 reps, felt really good.  I supersetted RDL’s with bench.  Solid WO.

Nutrition/Weight:

184.4

Tue 2/23/21 - Run + GPP + Knee Ability

 Garage Gym

25 min run + 5 c/d

(Pull-ups)8,8,8

(StepUp)3x20

(InvertRowRings)3x10

(RevNordic)3x12

(TriExt)3x15

(HCurl)20x12,12

(Plank)3x60

(SplitSquat)3x12

70 mins

25 min run + 5 c/d.  Out in 10, started slow and increased pace. I’m normal out in 11.  Back in 8:45, increasing tempo throughout. Felt like I was really “running” instead of plodding along. Felt great.  Then I jogged easy for 6 mins for 25 mins running, then 5 min c/d walk.

Then I did GPP.  Pull-ups have not been easy lately, but solid GPP and knee ability work today.  I set the rings back up in the gym and did inverted rows on them today, hard after pull-ups. 

Nutrition/Weight:

185.4

Sun 2/21/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x5,185x5,225x5,265x3,295x3,315x3,335x2,355x1,305x5,285x5,5,5

(Bench2Ct)135x5,155x5,170x5,175x5,185x5,175x5,5

(Tibialis)3x20

(StepUp)3x20

(SplitSquat)2x15

71 mins

Deadlift day working up to 1@8, 5@9, 3x5@8.  Working up felt good, 335x2 felt great, 355 was @9 instead of @8.  I thought the 20# jump would be fine considering how easy 335x2 felt. Back off work was good and appropriate RPE.  2-count paused bench was good, right shoulder started bothering me on last back off sets so I stopped at 2 instead of 3.  I did knee ability work instead of squats today since I’ve already squatted twice this week and run twice also.

Nutrition/Weight:

184.2

Sat 2/20/21 - Run

 31 min run + 9 c/d with Sarah, Taryn, Salem

Fri 2/19/21 - Full Body (Bench)

 Garage Gym

(Bench1Ct)145x4,175x4,195x2,205x2,220x1,230x1,210x4,195x4,4,4,4

(Squat2Ct)bar,65x5,75x5,85x5,95x5,5,5

(OHP)65x8,75x8,85x8,95x8,8,8

61 mins

Bench workout today was 1@8, 4@9, 4x4@8. My right shoulder is still a bit bothersome, but felt better as I warmed up. 205x2 was fast, 220x1 moved really well, 230x1 was same as last week, probably slightly above @RPE8.  First back off @210# was good, the 4 sets at 195 were solid, but crept up in RPE, probably went 8,8,9,9. Solid work.  My knees were feeling good today so I decided to do paused squats per the WO (I’ve been doing box squats). I kept it very light, but with solid 2 count pauses they still got hard on fairly short rests. I supersetted squats with OHP and 95#’s was plenty heavy for me today after benching.

Nutrition/Weight:

182.6