Wed 9/29/21 - Full Body (Squat)

Garage Gym

(Squat)95x8,115x8,135x8,145x8,8,12

(Incline)125x8,145x4,165x2,185x1,195x1,145x8,8,8

(DBSLDL)40x8,50x8,60x8,70x8,8

55 mins

Started with squat for 8@RPE 6,7x3. Felt pretty good working up. Thought top sets were around RPE7, but last set I did 12 @PRE8.5-9, so...

Next was Incline for 1@8, 2x8@70%. The back offs felt heavier than weeks past and I felt a pain in my R shoulder near lockout. Like a bit of a strain in my shoulder. Nothing major, just noting it.  I supersetted incline with DB SLDL, which I'm really starting to enjoy. Worked up to 70#DB's today which is the heaviest I've gone so far. Solid WO.

Nutrition/Weight:

181.4

Tue 9/28/21 - GPP + Knee Ability

Garage Gym

(InvertRow)15,13,11

(Tibailis)22,15,15

(DBTri)35x12,40x11,8

(BBCurl)65x12,8,55x10

(LegRaise)3x12

(SeatDelt)15x12,12,12

(RevNordic)3x12

33 mins

GPP and some knee ability work. Nothing much to write about, just getting some work in.

Nutrition/Weight:

183.4

Sun 9/26/21 - Full Body (Deadlift) Ironbound Gym

Ironbound Gym

(Deadlift)135x6,185x6,225x6,275x3,315x2,335x1,355x1,365x1,375x1,325x3,3,3,3

(FeetUpBench)95x8,135x8,155x8,165x8,8,8

(IsoInc)45x10,55x10,10,10

(PushDn)135x12,150x10,10

75 mins

Deadlift was 1@8, 4x3 @ 80%.  Warming up felt good and I got a fair amount of singles in as they kept feeling good. Heaviest I've gone in a while. Top single was @RPE8.5ish.  Backed off to 80% and these felt good throughout.  Next was feet up bench for sets of 8 @PRE 6,7,8x3. Then I did 3 sets of iso inlince plate loaded machine.  Finsihed up with some triceps work. Really good WO. Picked up a zip up hoodie from Ironabound!

Nutrition/Weight:

NA - In Williamsburg at Mom and Dads' for the weekend with Gregg.

Sat 9/25/21 - Fishing Trip w/ Gregg

Fishing charter with Gregg leaving from Williamsburg. Not great fishing, but great having time together. Great having time with Mom and Dad and Gregg.

Thu 9/23/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,146x6,165x2,185x1,205x1,215x1,225x1,185x6,170x6,6,6

(Pullups)12,6,6,8

40 mins

Started with paused bench for 1@8, 6@9, 6@70% x 3.  Top single was a bit over @RPE8, but felt decent. First back off set was @RPE8.5, other backoffs were on short rest @RPE7,7,8.5.  Pleased with this effort. Next I did pullups to finish the workout. Did AMRAP @PRE9 for first set, then did sets of 6. Felt good so last set did 8 reps WPRE9.  I did a full body WO yesterda and am travelling tomorrow but I wanted to get my bench workout in, so just did bench and pullups.

Nutrition/Weight:

181.2

Wed 9/22/21 - Full Body (Squat)

Garage Gym

(Squat)BWx8,barx8,95x8,125x4,155x8,165x8,135x8,10

(Incline1Ct)95x8,125x8,135x8,8,8

(DBSLDL)40x8,50x8,60x8,8

40 mins

Started with squat working up to 8reps @PRE8, then backing off for 2 sets. These felt really good and I did 10 reps last set. Next I supersetted paused incline and 1 leg DB SLDL's.  I kept it a bit light on incline because I'm not taking a rest day tomorrow and will be benching. Went heavier on SLDL's than past couple weeks and I'm enjoying these for what they are, and for the balance and core aspect.

Nutrition/Weight:

180.4 

Mon 9/20/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x3,275x3,315x1,335x1,275x6,6,6,10

(FeetUpBench)95x8,125x4,145x4,165x8,175x8,180x8,170x8

(DBInc)60x10,50x10,10

50 mins

Backpacking trip this weekend and I carried around 55-60 pounds back up the mountain yesterday. Back was fatigued and everything felt heavy warming up. I worked up to a single @RPE8. It was fairly light, but still felt heavy today. Back off's started OK and got better as I went. Last set feeling really goood and did 10 reps instead of 6, and still @RPE8.  I supersetted bench along with deadlifts working up to 8reps @PRE 7,8,9 -5%, 1x8. Actual RPE's were @RPE 6, 8, 9, then the first back off was again @RPE9.  Then I did incline. First set was good, dropped weight and this still got hard about mid way through the sets. Solid WO after a long weekend.

Nutrition/Weight:

180.8  Weight not bad after all I ate yesterday on the way home from the mountains and then once we were home.