Tue 3/30/21 - Full Body (Squat) - Strength I Week 12

 Garage Gym

(Squat)125x3,145x3,165x2,185x1,205x1,225x1,195x3,205x2,2,175x4

(Bench)145x5,185x3,205x1,225x1,220x3,210x3,3

(RDL)135x4,185x4,225x4,255x4,225x4,4

77 mins

Moved WO up 1 day and we worked out after 7pm when Taryn went to bed. Started with Squat for 1@8, 1@9, 3@8-9, 2x2@8-9, 4@8. I never thought I'd get through this workout at the estimates when looking at it on paper.  I ended up having a great squat night. Warmed up with some mobility and started with bar and took 10-20 pound jumps all the way up (bar, 65, 85, 105, etc), kept reps low and I ended up feeling really good. Top sets felt hard but very solid.  I was more concerned about getting through all the heavy back-off sets, but they all went very well. Awesome! Next was bench, touch and go.  Left shoulder still feeling a bit wonky from Sunday's DL session, so I didn't go quite as heavy as last week on top set (-5#). Back offs were good.  RDL's were fine, slightly bothered the left shoulder so I my back offs were less than planned.  Very solid WO.

Nutrition/Weight:

187.4

Sun 3/28/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x5,185x5,225x5,275x3,315x2,345x1,360x1,285x5,315x3,3,3

(PinBench)95x6,145x5,175x3,195x1,210x1,220x1,205x3,195x3,3,3

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

60 mins 

Deadlifts for 1@7.5, 1@8.5, 5@8, 3x3@8-9. Felt pretty good working up but did something to my left shoulder/rear delt on either the 315x2 or 345x1 set. It bothered me for the remainder of the WO, but hard to place the point of pain. Didn't hurt during pressing. Anyway, 360x1 felt pretty good and about the appropriate RPE, back offs were good, despite the shoulder discomfort.  I supersetted deadlifts with pin bench, which was 1@8, 3@9, 3x3@8. Felt pretty good throughout.  The workout called for 2 count paused squats, but I did box squats since they're a bit easier on my knees and I didn't go heavy.  Solid workout.

Nutrition/Weight:

187.6

Sat 3/27/21 - GPP + Zoo

 Garage Gym

(TriPushDn)3x15

(SidePlank)3x40

(LyingLegRaise)3x13

(Delt)10x12,12,21

Zoo

20 mins + an afternoon walking around the zoo

Taryn loved seeing the animals she's only ever seen in books.  She loved petting the goats and seeing the gorillas!

Fri 3/26/21 - Full Body (Bench)

 Garage Gym

(Bench1Ct)145x6,185x3,205x1,225x1,235x1,215x3,225x2,220x2,2

(Squat)95x5,125x5,145x5,125x5,5

(FloorPress)145x6,175x6,180x6,185x6,6,6

64 mins

Start with 1 count paused bench for 1@7.5, 1@8.5, 3@8-9, 3x2@8-9. Working up to my top single felt pretty good, although my R shoulder still has this weird pulling feeling going on. Slightly painful, but more "weird". Anyway, 205# felt really good, as did 225#.  Last couple weeks has been 230# as my top set @8 so I went to 235# and it moved well. Pleased.  Almost went to 240, but I know that would've been over RPE target.  First back off at 215# for 3 reps was good.  My next set of backoffs called for 221, so I started at 225# x2 reps. This was solid, but I don't think I was going to get 2 more sets here, so I backed off to 220# and next two sets were @RPE8, then @RPE9, so it was the right call.

Next was squats. My knees were sore after heavy squat on Wednesday and knee ability routine yesterday. I think the knee abilty routine is harder on them actually. They felt good after heavy squats.  So, I didn't go heavy, just getting some work in.  Finished with floor press for a solid 5 working sets.  These got tough toward the end, lots of pressing today.

Nutrition/Weight:

187.2

Thu 3/25/21 - GPP + Knee Ability

 Garage Gym

(KOT)3:30

(SealRow)25x12,12,12

(Plank)3x60

(StepUp)3"x20,4"x20,20

(Curl)25x15,12,12

(RevNordic)2x15

(SplitSquat)2x10

41 mins

GPP and knee ability today. I started with a long KOT hold, then did light seal rows with planks. My R upper back/trap is still bothering me, but I wanted to get some moveoment in so kept it light. Next I did step ups on plates instead of the angle board + curls. Finished with some light reverse Nordics and split squats. Knees were starting to tighten up by the end and during split squats.

Nutrition/Weight:

187.4

Wed 3/24/21 - Full Body (Squat)

Garage Gym

(Squat)95x5,125x5,155x3,185x1,200x1,210x1,220x1,165x5,185x3,3,3

(Bench)145x3,185x3,205x2,220x1,230x1,225x3,210x3,3

(RDL)135x4,205x4,225x4,255x4,235x4,4

80 mins

Today started with squat for 1@7.5, 1@8.5, 5@8-9, 3x3@8-9. Felt good working up, I've been at 205# for my top single the last few weeks and today I was feeling pretty good so I wanted to get past that.  210# felt good so I bumped to 220# and that moved well also. Back offs were good, but the 185x3x3 got hard toward the last 2 sets.

Next was bench for 1@8, 3@9 -5% for 2x3.  My R shouler was painful this morning, did something weird to it getting Taryn in the car. Didn' impact bench as far as I can tell, but it was sore after every set. My top set at 230# moved really well. Unfortunately I hit the J-cup on the way up, but moved right past it. I was tempted to bump up again, but decided against it. My first back off was a milestone, 225#'s (bar +2x45 plates on each side) for a triple. Very pleased with this. Very good pressing and progress!  Finished up wiht RDL's for 4@7,8,9 -5% 2x4.  I took bigger jumps today, but got some decent work in.

Overall, great WO!

Nutrition/Weight:

186.8

Tue 3/23/21 - Knee Ability + GPP

Garage Gym

(InvertRow)3x10

(Tibialis18")22,20,19

(Calf)10/8/7,30

(StepUp)3x20

(DBTri)25x15,30x15,35x12

(Curl)20x15,15,15

(RevNordic)3x15

(SidePlank)3x30

(KOT)2:15

45 mins

GPP and Knee Ability today. Took it easy on inverted rows because my R upper back/trap is still fairly painful.  Nothing specific seems to bother it, but it's always there. Tibialis is getting better, moving it further away slowly. I was stuck on 14-15" for a long time. Calf I did 1 set of single leg and 1 set of KOT.  Arms were just getting some work in.  Reverse Nordics were w/o any assistance and felt prety good.

Nutrition/Weight:

187.4