Recovery: 6 hours of broken sleep and 3980 Cal C373/F159/P243
Paused squat: 365# @RPE9 X 4R X 2S
Belted Press: 170# @RPE8 X 5R X 4S
BB row: 185# @RPE8 3s x 8r
Recovery: 7.5 hours of sleep and 3964 calories C370/F160/P250
This workout was a little off. I had to super set and cut the breaks short because the gym was about to close for the evening. in addition to that allergies and/or a bug is kicking my ass…
Deadlift w/belt: 385# 5r x 3s @rpe8
Pause Bench: 245# 5r x 4s @rpe8
Tempo squat: 275# 8r x 2s @rpe9
Recovery: 7.5 hours of sleep, 4 hour nap and 3901 calories @C327/F187/P222
I’m finally getting over this cold and I feel better than I have in days.
Belted squat: 405# 5r X 4S @RPE 8
(set 2 of 4)
CG bench: 275# 4r x 3s @RPE 9
(set 2 of 3)
Rack pull: 340# 7r x 2s @RPE 9
(set 1 of 2)
Recovery: 9 hours of sleep and 3943 Calories C366/F139/P255
Pause Squat: 370# 4r x 3s @RPE9
Press: 170# 5r x4s @RPE8
BB Row: 190# 8r x 4s
Recovery: 6 hours of broken sleep and 2730 calories C235/F87/P239
GPP
25 min of Steady state cardio, airdyne @130BPM
7 min pull ups
7 min of planks
Recovery: Slept 7 hours 40 min and 3864 calories C374/F154/258
Deadlift: 390# 5r x 3s @RPE8 (rep 3,4 and 5 I was pushing the weight forward off the ground)
Paused bench: 250# 5r x 4s and 1 set for 4 reps. (I tried a set at 275#, it was way too heavy for an RPE 8.)
Tempo squat: 285# 8r x 2s @RPE8
Recovery: 5 hours of sleep and 3920 calories C368/F159/P248
Squat: 415# 4r x 3s @RPE8
3ct Paused bench: 240# 4r x 2s @ RPE8
Paused deadlift: 300# 4r x 2s @ RPE8 (This should have been a rpe9, looking back I should have pushed harder. The right side hip flexor and lower back are starting to cramp/tighten up. Past experience tells me that no amount of stretching helps it, the only thing that fixes it is backing off the pulling volume.)
Recovery: 9.5 hours of sleep and 3883 calories at C365/F149/P252
Pin Squat: 370# 4r x 2s @RPE 9 (This felt more like an RPE 8)
Press: 170# 5r x 5s @RPE 8
BB row: 195# 8r x 4s @RPE 8
23rd
Recovery: 8.5 hours of sleep at 98%. Calories 3970 at C417/F165/P201
concerns: My outer left wrist has been painful during radial deviation and supination. In an effort to fix it, I started a cycle of motrin and wrapping it on all pressing mpovments until it settles down.
Belted dead: 400# 4r x 3s @ RPE 8. The bar path looks much better.
Paused bench: 260# 4r x 5s @RPE 8
Squat: 355# 6r x 2s @RPE 9
The 26th
Recovery: 8 hours and 15 min of sleep at 100%. 3960 calories at C373/F158/P249
Concerns:
Left wrist pain.
I’m having high systolic BP. In an effort to lower it I’m lowering my salt intake.
I confused my workouts yesterday, I accidentally repeated last “Mondays” session. I’ll pick up where I left off by doing the correct “Monday’s” session tomorrow.
Belted squat: 415# 4r x 3s @RPE 8
Paused bench: 240# 4r x 2s @PRE 9
2ct paused deadlift: 300# 4r x 2s @RPE 9
Body weight: 248#
Recovery: 10 hours of sleep at 80% and 3935 calories at C/369/F152/P254.
Concerns: left wrist is improving. These workouts seem to be getting easier. The weather is starting to change and less humid. Additionally, I’m adapting to the increased workload of the program.
Belted Squat: 455# 1r x 1s @RPE 8 (That was easy)
415# 4r x 3s @RPE 8
Paused bench: 250# 3r x 3s @RPE 9 (This could have been 5 or 10# heavier
Paused deadlift: 315# 4r x 2s @ RPE 9 (I should have pushed heavier on this one too, maybe as much as 50#)
Body weight: 250#
Recovery: 7.5 hours of sleep and 3917 calories @C372/F145/P253
BP: 141/86 I switched from motrine to naproxen in an effort to lower my BP. Since I’ve lowered my sodium, it’s improved.
Notes: The left wrist is about the same as it has been. I believe that the cleaning that I was doing last month was screwing up my recovery and wrecking my joints. I’m glad I worked on them, I’m just too old for them now.
Paused squat: 380# 3r x 3s @RPE 9 (I was supposed to do pin squats but I didn’t have a power rack)
Belted Press: 185# 1r x 1s @RPE 8 and 175#4r x 4s
BB row: 205# 6r x 4s @RPE 8
Recovery: 2906 calories at C93/F165/P252 and 8 hours of sleep.
GPP:
30 min steady state cardio @125 BPM
7 min of abs
7 min of chins
Recovery: 8.5 hours of sleep at 94% and 3845 calories at C358/F155/P246.
Notes: BP is still high. Left wrist is much better, I was able to bench without wraps.
Deadlift: 455# 1r x 1s @RPE 8 and 405# 4r x 3s @RPE8
Paused bench: 300# 1r x 1s @RPE 8 and 255# 4r x 4s @RPE8 (I forgot to pause on the 300# but applied it in the volume sets)
Squat: 355# 6r x 4s @RPE 8
Recovery: 8 hours of sleep at 96% and 2885 calories at C258/F91/P244
Notes: left wrist is inching along, chins and BB curls are still out of the question. BP is better but still too high.
GPP:
30 min of steady state cardio on the Airdyne @125 BPM
7 min of plank and ab wheel
7 min of pullups
7 min of DB hammer curls
Recovery: 7 hours at 70% and 3943 calories at C371/F150/P254
Squat: 475# single @RPE8
435# 3R X 4S @RPE8
Pin bench: (the rack wouldn’t adjust to the correct height for a pin bench, I have to figure out an alternative)
260# 3r x 1s @RPE 9.5 (this should be a 9)
255# 3r x 1s @RPE 9.5 (still too high)
250# 3r x1s @RPE 9
Paused deadlift:
335# 3r x 2s @RPE7 (this should have been RPE9 and looking back I should have been more aggressive)
W7D3
Recovery: 9 hours of sleep at 97% and 3818 calories at C373/134/249
Notes: I took an extra day off.
Pause Squat: 405# 3R X 3S @RPE9 (Should have been pin squats but I didn’t have a power rack)
Press/belted: An easy single for 200# @RPE 8
185# 3R X 4S @RPE9
BB Row: 210# 6R X 4S @RPE8
Body weight: 250#
Recovery: 10.5 hours of sleep at 73% and 3944 calories at C376/F152/P251
Notes:
The squat and deadlift turned out to be much less in the poundages to hit the correct RPE. The bench was GTG.
My left wrist it slowly getting better.
My right adductor has been tight and bothering my squat for a couple of weeks now.
Deadlift: 455# for a single at RPE 9.5 (should have been a RPE8)
345# 3r x 4s @RPE8
Bench: 320# for a single at RPE 9.5 (should have been RPE8 but this broke a 1 rep PR)
265# 3r x 4s @RPE 8 (should have been RPE9)
Squat: 335# 6r x 4s @RPE 8
BW: 253#
Recovery: 11 hours of sleep at 89% and 3765 calories at C372/F136/P250
Notes: Today felt really off
Left wrist is now GTG.
Adductor is still tight.
I was taking two days off between every workout last week.
D1W8
Squat: 440# 2r x 1s @RPE 9.5 (should be an RPE 8)
420# 3r x 1s @RPR 8
3ct paused bench: 260# 3r x 1s @RPE 9
2" 2ct paused deadlift: 350# 3r x 1s @RPE9
D3W8
Recovery: 10.5 hours of sleep at 91% and 4020 calories at C385/F157/P255
Notes: Today felt pretty good. I started taking Motrin for my adductor, it’s helping a lot.
Paused Squat: 410# 4r x 1s at RPE 9
Press: 210# easy single at RPE8 and a new PR
BB row: 215# 6r x 2s @RPE8
