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  • Monday 08/02/2021
    Beginner Template D2 W4



    Back Squat: 170x7 x 4 @ RPE 8; the shoulder is going to be an ongoing thing until I get it looked at, but at least it's mobile enough to squat for now without using the safety bar.

    Bench Press: 165x4 x 3 @ RPE 7.5; 170x4 @ RPE 8; Had to replace overhead press w/ bench because of shoulder mobility.

    Bent Rows: 115x10x4 @ RPE 7 - again, still dealing with lower back disc stuff, so not quite where I want to be w/ RPE yet.

    Comment


    • Wednesday 08/04/2021
      Beginner Template D3 W4


      Back Squat: 145x10 x 4 @ RPE 7

      Bench Press: 155x8 x 4 @ RPE 8

      Dead Lift: 245x4 x 4 @ RPE 7

      Still protecting the lower back stuff, but that's getting a little better with each training session. Feels good to be doing this regularly again. Rumor has it we may close the gym again, but I'll remain hopeful....

      Comment


      • Monday 08/09/2021
        Beginner Template D1 W5


        Back Squat: 200x4 x 4 @ RPE 8

        Bench Press: 140x10 x 4 @ RPE 8

        Dead Lift: 165x8 x 4 @ RPE 7

        Comment


        • Wednesday 08/11/2021
          Beginner Template D2 W5



          Back Squat: 175x7 x 4 @ RPE 7.5; Maybe could have pushed that little bit more, but I'm still babying the shoulder. A couple of weeks ago I could not hold the bar for low bar back squat. Still feel a twinge, but getting better.

          Bench Press: 185x4 @ RPE 8; Shoulder still preventing overhead press - so gonna stick w/ bench for awhile. This was a true RPE 8. Had a hard time trying to find that.

          Bent Rows: 120x10x4 @ RPE 7 - same story - still dealing with lower back disc stuff, so not quite where I want to be w/ RPE yet.

          Comment


          • Friday 08/13/2021
            Beginner Template D3 W5


            Back Squat: 150x10 x 4 @ RPE 7

            Bench Press: 160x8 x 4 @ RPE 8

            Dead Lift: 275x4 x 4 @ RPE 8 First time since I got going again that I took the weight to a true RPE 8. Quite happy with the response.

            I know this is not the Beginner Template in full, and I don't have the full thing, but I'm going to keep this going as a NLP for now until I need to switch. Right now I'm just trying to get to RPE 8 on everything, while not caring (or trying to not care) about the numbers. Then I'll go back to one of the the purchased templates I used prior to our Covid shutdown. But for now, just happy to have 6 consistent weeks back in the saddle.

            Comment


            • Monday 08/16/2021
              Beginner Template D1 W6


              Back Squat: 205x4 x 3 @ RPE 8; 210x4 x 1 @ RPE 8

              Bench Press: 145x10 x 4 @ RPE 8

              Dead Lift: 185x8 x 4 @ RPE 7.5

              General progress comment - shoulder mobility is pretty good. I seem to be handling increased squat loads with no effect, which is good. Still not able to get the range of motion I need to include any overhead press. I may look at some sort of light weight rehab style moves to work on that. If it persists much longer I may go ahead and have an orthopedist look at it. I'm sure he/she will prescribe some sort of PT, but I'd rather have a jump on that.

              Also, having been off for more than a year, dialing in the RPE properly is a little tricky, but I'm getting closer.
              Last edited by Silentpadna; 08-17-2021, 12:52 PM. Reason: Added commets.

              Comment


              • Wednesday 08/18/2021 (Late Entry)
                Beginner Template D2 W6



                Back Squat: 185x7 x 4 @ RPE 8

                Bench Press: 190x4 x [email protected] RPE 8

                Bent Rows: 125x10x4 @ RPE 7 - same story - still dealing with lower back disc stuff, so not quite where I want to be w/ RPE yet.
                Last edited by Silentpadna; 09-07-2021, 12:30 AM.

                Comment


                • Friday 08/27/2021
                  Beginner Template D3 W6


                  Out of town on business travel for a week. Did some HIIT on the C2 Rower on Tuesday, 8/24 and some Smith Machine squats and dumb bell presses just to stay active.

                  Returned home late Thursday night (about 1130p). Up after 3 hours sleep for more work stuff. Stumbled into the gym feeling exhausted and had a real good session. I would not have predicted it.

                  Back Squat: 150x10 x 4 @ RPE 7

                  Bench Press: 165x8 x 4 @ RPE 8

                  Dead Lift: 285x4 x 4 @ RPE 8
                  Last edited by Silentpadna; 09-01-2021, 06:21 PM. Reason: edited date of workout

                  Comment


                  • Monday 08/30/2021
                    Beginner Template D1 W7


                    Back Squat: 215x4 x 4 @ RPE 8;

                    Bench Press: 155x10 x 4 @ RPE 8 (8.5 last set)

                    Dead Lift: 195x8 x 4 @ RPE 7.5

                    Comment


                    • Wednesday 09/01/2021
                      Beginner Template D2 W7



                      Back Squat: 190x7 x 4 @ RPE 8

                      Bench Press: 195x4 x 3 @ RPE 8; 200x4 x 1 @ RPE 8.5 (I was chasing a number....)

                      Bent Rows: 130x10x4 @ RPE 7.5

                      Comment


                      • Friday 09/03/2021
                        Beginner Template D3 W7



                        Back Squat: 160x10 x 4 @ RPE 7

                        Bench Press: 170x8 x 4 @ RPE 8

                        Dead Lift: 300x4 x 4 @ RPE 8 (9 on the last set)

                        Comment


                        • Monday 09/13/2021
                          Hypertrophy I Template Week 1, Lift Day 1


                          Skipped last week. Was only in the office (i.e. where our gym is) for one day and it was closed for repairs. So back again this past Monday.

                          Low Bar Squat w/ Belt: 165x8 @ 7; 170x8 @ 8; 180x8 @ 9

                          Standing Overhead Press: 70x8 @ 7; 85x8 @ 8; 95x8 @ 8.5 - the RPE here is partially based on pain threshold as I've had a bum shoulder. Range of motion is slightly limited - can't get it totally over above the head, but slightly out in front.

                          Sumo Deadlift w/ Belt: 145x12 @ 7; 155x12 @ 8; 165x12 @ 8.5
                          Lunges: Body weight x 20 x 2

                          Tricep push-downs: 60x15; 65x15

                          Dumb bell curls: 25x12 x 2 (hadn't really done any bicep work recently so these were light and pretty easy).



                          Last edited by Silentpadna; 09-21-2021, 12:26 PM.

                          Comment


                          • Tuesday 09/14/2021
                            Hypertrophy I Template Week 1, Cardio


                            LISS Cardio; 25 minutes treadmill max incline - walking
                            No ab work yet - starting that next week.

                            Last edited by Silentpadna; 09-21-2021, 12:26 PM.

                            Comment


                            • Wednesday 09/15/2021
                              Hypertrophy I Template Week 1, Lift Day 2


                              Touch-n-Go Bench Press: 155x8 @ 7; 165x8 @ 8; 175x8 @ 9
                              3-0-3 Tempo Squat: 95x10 @7.5; 100x10 @ 8; 105x10 @ 8.5 (If that seems light, it was because I remember how much I love...er...hate tempo squats and they're always harder than I expect)
                              Close Grip Bench Press: 95x20; 85x12; 85x12
                              Feet Up Bench Press: 85x15 x 2
                              Seated Cable Row: 100x15 x 2
                              Tricep push-downs: 65x15; 65x15
                              Dumb bell curls: 35x12 x 2
                              Last edited by Silentpadna; 09-21-2021, 12:26 PM.

                              Comment


                              • Monday 09/20/2021
                                Hypertrophy I Template Week 1, Lift Day 3


                                Gym closed Thur/Fri so moved Fri to Mon and will carry on.

                                Wide Grip Bench Press: 145x10 @ 7.5; 150x10 @ 8; 165x10 @ 9
                                Dead Lift: 185x8 @ 7; 205x8 @ 8; 225x8 @ 9
                                15* Dumb Bell Incline Bench: 40x20 AMRAP; 35x12 x 2
                                Upright Rows Dumb Bells: 25x12 x 2
                                Seated Cable Row: 100x15; 100x16
                                Tricep push-downs: 65x16; 65x16
                                Dumb bell curls: 35x12 x 2

                                Comment

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