Wed 3/30/22 - Squat

Garage Gym

(Squat)190x1,205x1,215x1,225x1,185x5,165x5,5

(BenchTNG)200x1,210x1,220x1,195x5,190x5,5

(DeadliftOverload)225x5,155x5,265x5,5,275x5

70 mins

Started with squat for 1@8, 5@9, 2x5@70-75% 1RM. Working up felt solid, 215# moved really well and was above projected weight today. Maybe should've moved to back off sets here, but it really felt good.  225 was fine, but a touch sticky in the middle.  185x5 felt good and sets ay 165# rated @RPE7's.  Next was bench and deadlift overload. Bench felt good working up with a solid 220x1 @RPE8.  Back offs were supposed to be sets of 4's, but everything else was 5's and I forgot, so I did my first bench backoff for 5 reps instead of 4 and still rated it @RPE7.5.  Instead of taking full 5% off for other backoffs, I just took off 5# and did 2 more sets. Kept with 5 reps since I'd already done that.

Overload deadlift felt good. I was going to take it a bit easy because my back felt a bit fatigued from pulldown volume yesterday.  My top sets at 265#'s felt pretty easy, so I bumped to 275 for an additional set. Really solid WO all around and pleased to be feeling really good right now.

Nutrition/Weight:

179.8

Tue 3/29/22 - GPP

Garage Gym

(PullDn)100x17,17,RevX12,12

(PushDn)75x13,12,12

(HCurl)30x12,25x12,12

(Crunch)3x12

(SeatDelt)10x3x10

(Hang)3x30

30 mins

Quick GPP day. Pulldown was 2 sets overhand grip, 2 sets underhand. Liking the variety here.  

Nutrition/Weight:

180.4

Mon 3/28/22 - Cardio

 3 miles in 52 mins.  With Salem as usual.

Sun 3/27/22 - Deadlift (Strength I - Week 2)

Garage Gym

(Deadlift)275x1,295x1,315x1,340x1,300x5,275x5,5

(BandBench)160x5,165x5,170x5,160x5,5

(303Squat)105x8,115x8,125x8,130x8

55 mins

Deadlfit for 1@RPE 8, 5@REP 8-9, 2x5@70-75% 1RM. Warming up the outside of my left knee was fairly painful at about 75% way to lockout even at very light weight. I could get into and out of deep squat without pain so I was a bit puzzled. I turned my toes a bit more outward on subsequent deadlift warmups and took my time upping the weight. Pain seemed to resolve, though I was a bit tentative and din't push the single any higher than 340, even though I felt good enough to go heavier. Back off sets were on the conservative side as well, but I also didn't sandbag. Solid session for me.  I supersetted overload bench with deadlifts for 5@RPE 6, 7, 8, - 5% for 2x5. These were good, not much to report. Finished up with 3-0-3 tempo squats for 8@RPE 6,7,8x2. My projected @RPE8 set felt really good so I added 5# for my last set. Just like last week, knees were a bit cranky, but warmed up well and I'm actually enjoying sets of 8 reps for tempo squats.

Nutrition/Weight:

179.6

Fri 3/25/22 - Bench

Garage Gym

(Bench1Ct)185x5,190x5,195x5

(LungeSquat)75x8,95x8,115x8

(Incline)115x8,130x8,135x8,140x8

50 mins

Started with comp bench for 5@RPE 7,8,9. I was planning on hitting RPE's closer to 6,7,8, but things felt heavier than I thought they would and I hit the RPE's of the program.  Next was lunge squats. The program calls for overload squats, but I don't have a good way to do that with my equipment.  Plus, 1 heavy and 3 total squat WO's a week will be more than enough I think. Not sure how my knees would do on 2 heavy squat sessions a week. Finished up with incline for 8 reps @RPE 6,7,8.  Program calls for OHP this block, but I just did 2 blocks of OHP and haven't really done much incline, and zero barbell incline in a long time. Decent WO.

Nutrition/Weight:

180.0

Thu 2/24/22 - Cardio

 Work crazy busy so I just got out for a quick walk with Salem. 1.8 miles in 33:30.

Wed 3/23/22 - Squat

Garage Gym

(Squat)165x5,175x5,180x5

(BenchTNG)165x4,190x4,195x4,200x4

(DeadliftOverload)225x5,250x5,275x5

51 mins

Day 2 of strength block started with squat for 5 reps @RPE6,7,8. Program calls for RPE7,8,9 for all these, but I tend to overshoot so I attempt to start conservatively, especially on squats. These felt really good and hit PRE's I wanted (e.g. lower than program). Next I supersetted touch and go bench with overloaded deadlift. For bench lately I've been doing a single, then 1 heavy set, then back offs at 70%.  It's a change to do multiple "heavy-ish" sets so 200x4 seemed harder than I thought it would be based on my heavy sets of 205x6 recently.  But, bench felt solid.  Overload deadlift was a first for me. I set up red mini bands around 70 & 80 pound dumbbells. It was a pain to set up, but the result was pretty good. I just worked up in fairly large jumps until I hit something approximating @RPE8. This gives me better sense for weights next week.  I'm also going to consider getting some chains because I think they'd be easier to set up than the bands. Solid start to the program.

Nutrition/Weight:

181.2