Thu 6/2/22 - Bench

Garage Gym

(LowInc)185x1,195x1,140x5,5,5,5,5

(Squat)95x8,105x8,115x8,125x8,130x8,8,8

(OHP)75x6,6,85x6,6,6

53 mins

Subbed low incline for comp bench due to R shoulder. It's still not coming around. Worked up to a single, then did 5x5 @72% of my top single (target was 70-75% of top single.  Next was squats for 6@6x2, @7x3.  Basically working up to a weight that felt like @7 and did them until last set felt like @RPE8. Squats felt really smooth, good form.  They should, this weight isn't that heavy.  Finished up with OHP for sets of 6 EMOM to get them done and stay light. Heavy stuff just isn't an option with my shoulder right now.  

Nutrition/Weight:

179.2

Tue 5/31/22 - Squat

Garage Gym

(Squat)185x2,205x1,155x5,5,5,5,5

(Incline)115x8,125x8,130x8,135x8,8,8

(Deadlift-2")275x1,295x1,315x1,235x4,4,4,4

63 mins

Squat was 1@8, 5x5@70-75%. With work travel schedule coming up, I'm not going to have a gym to complete the strength program, so this WO veers from the template. I wanted to work up to a heavy-ish squat single, then some 5x5 volume around RPE7.  Mission accomplished on that. Next was incline for 5 or 6 sets of 8.  Right shoulder felt pretty good on these.  Deficit deadlift was really good, working up to 1@8, then backing off for 4x4@ 70-75%.  Still really enjoying deficit deadlifts.

Nutrition/Weight:

184.6

Sun 5/29/22 - Deadlift (Strength i - Week 11)

Note: This is week 11 of the strength program, but I've had to scrap any resemblance to the bench portion because of my right shoulder. I also modified pin squats last week, we'll see what happens this week. 

Garage Gym

(Deadlift)315x2,335x1,350x2,365x2,375x1,280x5,315x3,3,3

(LowInc)185x1,195x1,145x5,5,5,5

(Squat2Ct)120x6,125x6,135x6,6,6

65 mins

Deadlift was 1@8+, 5@75%, 3x3@80-85%.  Working up felt really good. My top sets have been 360# and I hit 365 for a double. I should not have done this. While it felt good, I think it would have been better to do it for 1, then the 375.  375 went, but I think it would've moved better without the double prior. Still very pleased with the 375# PR! I'll have to check, I think it might be, or tie a PR.  Back offs were solid. I did low incline pin bench instead of flat pin bench, feels better on my R shoulder. I still tried to work up to a "heavy" single, then backed off for 4x5.  Finished up wiht 2-3 count paused squats for 5 sets. Really solid WO.

Nutrition/Weight:

183.2

Sat 5/28/22 - GPP

Garage Gym

(PullDn)100x4x12

(Tibialis)4x10

(PushDn)60x15,15,15,12

(Curl)25x12,20Hx12,12

(Crunch)15x15,12,10,10

(Hang)4x45

38 mins

GPP day.

Nutrition/Weight:

177.8

Fri 5/27/22 - Bench

Garage Gym

(LowInc)135x5,145x5,5,5,5,5

(Squat)95x10,115x10,10,120x10,10

(OHP)75x6,85x6,6,6,6

51 mins

I started with flat bench, but it was really bothering my R shoulder so I switched to low incline and it felt better. Just did 5x5 @RPE 7 basically. Next I did squats for sets of 10. WO called for pin squats, but they kind of bothered my knees last week, so I just wanted some squat volume. Finished up with OHP for some more pressing that wouldn't bother my shoulder too much.  A "meh" workout.

Nutrition/Weight:

177.8

Wed 5/25/22 - Squat

Garage Gym

(Squat)185x1,205x1,215x1,185x4,165x4,4,4

(LowInc)125x6,135x6,145x6,135x6,6,6

(Deadlift-2")235x4,250x4,265x4,4,4

58 mins

Started with squat for 1@8, 4@8-9, 3x4@70-75%. Warming up felt really good, 205 felt really good, 215 was ok, hit a bit of a sticking point. Back off to 185 was good @8-8.5 and further backoffs were @7-8 with the last set feeling the best.  Much better than last squat WO where my back didn't feel right so I was very conservative. 

Next I supersetted low incline and deficit deadlifts. Low incline feels better than flat bench for my R shoulder. Just did some tempo (3-0-1) work. Deficit deadlifts were really good. I'm still getting used to this, so strong upside is still there. I feel like my form is actually better than conventional pulls. I think because I'm standing on a 2" bumper plate (35#), my stance is more narrow + the defecit makes me start the pull with my legs more, rather than using so much back. I rated the top DL sets @RPE 7.

Nutrition/Weight:

179.2 

Tue 5/24/22 - GPP

Garage Gym

(BOR)135x4x10

(Tibialis)4x12

(DBTri)35x3x10

(HCurl)25x10,20x10,10

(HollowHold)4x40

(Delt)5x3x10

(Hang)4x30

(IncFly)20x3x12

45 mins

GPP. Did bent over rows for the first time in quite a while. First set felt heavy, better after I got warmed up. Feeling beat up, didn't push things too hard.

Nutrition/Weight:

181.0