garage training log

[gtl]

Bench

202.5x6x3

maxV minV avgV % loss
0.46 0.38 0.42 17%
0.44 0.34 0.39 23%
0.46 0.34 0.40 26%
0.50 0.39 0.44 22%
0.46 0.35 0.40 24%
0.45 0.38 0.42 16%

avg RPE 6.3
2min rest, 23min total

Squat

250x6x3

maxV minV avgV % loss
0.60 0.56 0.58 7%
0.61 0.54 0.57 11%
0.60 0.53 0.57 12%
0.59 0.51 0.54 14%
0.61 0.53 0.57 13%
0.61 0.51 0.57 16%

avg RPE 7.0
2min rest, 26min total

Lat Pulldown

prone grip

100x3x10, 100x20

1.5min rest

AM BW 178.0

slightly adjusted maxes, coverted 3 wk block to 5 wk block, dropped everything 2.5-5%; next week will be same by +2.5%
5 weeks will take me right up to vacation time

[gtl]

Deadlift

385x1@8.5 (overshoot)
315x3x5 (adjusted per top single)

maxV minV avgV % loss
0.20
0.40 0.33 0.37 18%
0.44 0.33 0.38 25%
0.35 0.27 0.30 23%

avg RPE 7.4
3min rest, 31min total

Bench

175x5x6

maxV minV avgV % loss
0.56 0.50 0.53 11%
0.57 0.44 0.51 23%
0.56 0.44 0.50 21%
0.53 0.42 0.49 21%
0.54 0.43 0.49 20%

avg RPE 5.8
2min rest, 21min total

Chest Supported Row

neutral grip

70x4x10

1.5min rest

AM BW 176.8

[gtl]

Bench

225x1@6.5
185x3x6

maxV minV avgV % loss
0.32
0.54 0.42 0.47 22%
0.54 0.34 0.47 39%
0.54 0.35 0.44 35%

avg RPE 6.9
2min rest, 21min total

Squat

280x1@7.5 (overshoot)
225x3x6 (adjusted per top single)

maxV minV avgV % loss
0.47
0.67 0.59 0.63 12%
0.64 0.50 0.59 22%
0.65 0.45 0.59 31%

avg RPE 7.5
2min rest, 23min total

Dips

25x2x10

1.5min rest

AM BW 177.0

[gtl]

Press

105x5x6

maxV minV avgV % loss
0.58 0.47 0.52 19%
0.61 0.45 0.51 26%
0.54 0.40 0.47 26%
0.52 0.35 0.43 33%
0.51 0.31 0.43 39%

avg RPE 7.7
2min rest, 18min total

Squat

215x5x6

maxV minV avgV % loss
0.69 0.58 0.65 16%
0.70 0.57 0.64 19%
0.67 0.57 0.63 15%
0.71 0.53 0.62 25%
0.68 0.55 0.62 19%

avg RPE 7.1
2-3min rest, 22min total

Bench

170x12@9.5

maxV minV avgV % loss
0.54 0.25 0.43 54%

AM BW 176.8

A bit frustrated as I have scaled back things a bit, shuffled things around, and am still overshooting by .5-1.5 RPE on everything.
For example, press was an average RPE of 7.5 -- but I was doing 6's with 70%, which should have been closer to RPE 6
Squat was an average RPE of 7, but again, 6's with actually 67% - which again should been closer to RPE 6
I cut back on after dinner snacking, but the scale isn't really moving much and strength seems to be regressing

[gtl]

Deadlift

345x6x2

maxV minV avgV % loss
0.35 0.34 0.35 3%
0.35 0.34 0.34 3%
0.35 0.35 0.35 0%
0.36 0.35 0.35 3%
0.35 0.34 0.35 3%
0.35 0.34 0.35 3%

avg RPE 6.0
1.5min rest, 22min total

Pullups

3x8

2min rest, 6min total

LTE

55x2x12

Ez-Bar Curls

50x2x12

[gtl]

Bench

207.5x6x3

maxV minV avgV % loss
0.43 0.35 0.39 19%
0.45 0.36 0.40 20%
0.42 0.31 0.37 26%
0.43 0.34 0.39 21%
0.44 0.37 0.40 16%
0.44 0.33 0.39 25%

avg RPE 6.5
2min rest, 22min total

Squat

255x6x3

maxV minV avgV % loss
0.62 0.53 0.58 15%
0.57 0.52 0.55 9%
0.60 0.50 0.54 17%
0.59 0.48 0.43 19%
0.59 0.46 0.51 22%
0.56 0.48 0.53 14%

avg RPE 7.3
2-2.5min rest, 26min total

Lat Pulldown

prone grip

115x3x10, 115x15

1.5min rest, 8min total

AM BW 176.4

wife worked all weekend, so I played single dad. a bit tired, but a good session. squat was still tough, and i mapped out updating to drop a set off every squat session and adding a minute of rest to each set, although my stubbornness didn't make the adjustment this morning

[gtl]

Deadlift

395x1@9 (overshoot)
325x5x3 (adjusted per top single)

maxV minV avgV % loss
0.19
0.40 0.35 0.36 13%
0.38 0.31 0.35 18%
0.36 0.33 0.34 8%
0.38 0.30 0.34 21%
0.38 0.33 0.36 13%

avg RPE 6.9
2min rest, 32min total

Bench

182.5x5x6

maxV minV avgV % loss
0.55 0.37 0.46 33%
0.53 0.38 0.46 28%
0.53 0.36 0.43 32%
0.54 0.35 0.43 35%
0.50 0.33 0.42 34%

avg RPE 7.1
2min rest, 19min total

Chest Supported Row

neutral grip

70x4x10

1.5min rest, 8min total

AM BW 175.4

[gtl]

Bench

230x1@6.5
230x1@6.5
230x1@7
195x3x6

maxV minV avgV % loss
0.33
0.32
0.30
0.49 0.33 0.43 33%
0.46 0.24 0.36 48%
0.45 0.20 0.35 56%

avg RPE 7.7
2min rest, 27min total

Squat

280x1@7.5
280x1@7
280x1@7
235x2x6

maxV minV avgV % loss
0.50
0.53
0.53
0.67 0.54 0.61 19%
0.64 0.52 0.59 19%

avg RPE 7.2
2-3min rest, 30min total

AM BW 175.8

baby started a new daycare this week, and its been rough. he got up at 430 this morning, and wouldnt go back to sleep. tried to bring him out to the gym this morning and he was fussy the entire time, got worse at the end of benching. took an hour break to finally get him back to sleep at 730 and did squats.

[gtl]

Press

105x5x6

maxV minV avgV % loss
0.60 0.47 0.53 22%
0.51 0.38 0.45 25%
0.55 0.40 0.47 27%
0.61 0.41 0.53 33%
0.54 0.41 0.49 24%

avg RPE 7.6
2-3min rest, 20min total

Squat

225x4x6

maxV minV avgV % loss
0.69 0.59 0.64 14%
0.71 0.59 0.65 17%
0.67 0.53 0.60 21%
0.68 0.52 0.60 24%

avg RPE 7.2
3min rest, 24min total

Bench

175x12@9.5

maxV minV avgV % loss
n/a (RepOne battery died)

AM BW 174.6

[gtl]

Deadlift

365x6x2

maxV minV avgV % loss
0.36 0.29 0.32 19%
0.34 0.33 0.34 3%
0.34 0.32 0.33 6%
0.36 0.32 0.34 11%
0.33 0.30 0.32 9%
0.37 0.36 0.36 3%

Avg RPE 6.4
2min rest, 26min total

Pullups

3x8

LTE

55x3x12

Curlz

50x3x12

AM BW 174.2

[gtl]

Bench

215x7x2

maxV minV avgV % loss
0.37 0.33 0.35 11%
0.40 0.34 0.37 15%
0.39 0.33 0.36 15%
0.39 0.35 0.37 15%
0.37 0.33 0.35 11%
0.40 0.35 0.37 13%
0.39 0.31 0.35 21%

avg RPE 6.4
2min rest, 25min total

Squat

265x5x2

maxV minV avgV % loss
0.54 0.48 0.51 11%
0.56 0.50 0.53 11%
0.53 0.48 0.51 9%
0.55 0.38 0.46 31%
0.54 0.47 0.51 13%

avg RPE 7.6
3min rest, 27min total

Lat Pulldown

120x3x10, 120x13

AM BW 177.0

[gtl]

Deadlift

405x1@8.5
355x3x3

maxV minV avgV % loss
0.21
0.36 0.34 0.34 6%
0.35 0.32 0.33 9%
0.37 0.33 0.35 11%

avg RPE 6.8
3min rest, 28min total

Bench

190x5x4

maxV minV avgV % loss
0.52 0.41 0.47 21%
0.54 0.41 0.48 24%
0.50 0.39 0.45 22%
0.53 0.40 0.47 25%
0.53 0.42 0.48 21%

avg RPE 6.0
2min rest, 19min total

Chest Supported Row

neutral grip

75x4x10

AM BW 176.2

[gtl]

Bench

235x1@7
202.5x4x4

maxV minV avgV % loss
0.29
0.48 0.36 0.43 25%
0.46 0.33 0.40 28%
0.47 0.31 0.38 34%
0.48 0.31 0.41 35%

avg RPE 7.1
2min rest, 24min total

Squat

290x1@8.5
245x3x4

maxV minV avgV % loss
0.38
0.64 0.50 0.57 22%
0.57 0.44 0.52 23%
0.58 0.47 0.54 19%

avg RPE 7.8
3min rest, 30min total

AM BW 174.6

[gtl]

Press

110x8x3

maxV minV avgV % loss
0.55 0.55 0.55 0%
0.55 0.53 0.54 4%
0.62 0.61 0.61 2%
0.62 0.57 0.60 8%
0.62 0.60 0.61 3%
0.58 0.53 0.57 9%
0.60 0.59 0.59 2%
0.55 0.52 0.53 5%

avg RPE 5.6
1.5min rest, 20min total

Squat

230x5x4

maxV minV avgV % loss
0.68 0.60 0.64 12%
0.66 0.60 0.63 9%
0.65 0.57 0.61 12%
0.66 0.62 0.64 6%
0.63 0.58 0.61 8%

avg RPE 6.6
3min rest, 25min total

Bench

185x10@10

maxV minV avgV % loss
0.51 0.16 0.37 69%

AM BW 174.2

[gtl]

Deadlift

375x7x1

maxV minV avgV % loss
0.29
0.27
0.28
0.29
0.29
0.26
0.31

avg RPE 7.2
1.5min rest, 28min total

Pullups

10, 8, 7

LTE

57.5x2x12, 57.5x10

Ez-Bar Curls

55x12, 55x10, 55x7

Kneeling Ab Wheel

2x12

Lying Leg Raises

2x12

AM BW 174.6

[gtl]

Bench

220x6x2

maxV minV avgV % loss
0.40 0.34 0.37 15%
0.38 0.31 0.34 18%
0.40 0.33 0.36 18%
0.38 0.29 0.34 24%
0.40 0.31 0.35 23%
0.34 0.31 0.32 9%

Avg RPE 6.8
2min rest, 24min total

Squat

270x5x2

maxV minV avgV % loss
0.52 0.47 0.49 10%
0.55 0.47 0.51 15%
0.50 0.43 0.46 14%
0.48 0.45 0.46 6%
0.48 0.40 0.44 17%

Avg RPE 7.5
3min rest, 27min total

Lat Pulldown

prone grip

130x4x8

1.5min rest, 7min total

AM BW 174.2
Goal met.. 7day avg under 175, 6 days under 175, under 175 on a Monday

[gtl]

Deadlift

405x1@9
405x1@10
365x3x2

maxV minV avgV % loss
0.19
0.11
0.29 0.29 0.29 0%
0.30 0.27 0.29 10%
0.32 0.26 0.29 19%

avg RPE 8
2min rest, 30min total

Bench

195x5x4

maxV minV avgV % loss
0.49 0.37 0.49 24%
0.47 0.34 0.44 28%
0.50 0.40 0.45 20%
0.52 0.39 0.46 25%
0.49 0.38 0.44 22%

avg RPE 6.4
2min rest, 19min total

Chest Supported Row

neutral: 65x20
prone: 65x15+7

AM BW 173.2

baby was waking up before I even started deadlifting, and rushed through it, getting killed on the top sets
bw still dropping, not intentionally

[gtl]

Bench

235x1@7
235x1@7.5
235x1@7
207.5x3x4

maxV minV avgV % loss
0.31
0.28
0.29
0.43 0.33 0.39 23%
0.42 0.29 0.36 31%
0.41 0.28 0.35 32%

avg RPE 7.2
2min rest, 28min total

Squat

290x1@8.5
290x1@8.5
290x1@8
250x2x4

maxV minV avgV % loss
0.38
0.40
0.42
0.56 0.44 0.50 21%
0.57 0.43 0.49 25%

avg RPE 8.2
3min rest, 33min total

AM BW 174.0

[gtl]

Press

115x6x3

maxV minV avgV % loss
0.43 0.38 0.41 12%
0.46 0.40 0.43 13%
0.46 0.39 0.42 15%
0.46 0.41 0.43 11%
0.55 0.49 0.52 11%
0.58 0.49 0.52 16%

Avg RPE 6.9
2min rest, 18min total

Squat

240x4x4

maxV minV avgV % loss
0.62 0.57 0.61 8%
0.63 0.58 0.60 8%
0.65 0.57 0.62 12%
0.64 0.54 0.59 16%

Avg RPE 6.8
3min rest, 23min total

Bench

190x9@10

maxV minV avgV % loss
0.51 0.17 0.38 67%

AM BW 174.2

[gtl]

Bench

235x1@6.5
235x1@7
235x1@7
235x1@6.5
235x1@6.5

maxV minV avgV % loss
0.34
0.29
0.30
0.33
0.33

avg RPE 6.7
2min rest, 24min total

Squat

290x1@8
290x1@8
290x1@8
290x1@8
290x1@8

maxV minV avgV % loss
0.46
0.47
0.46
0.45
0.46

avg RPE 8.0
2.5min rest, 26min total

Lat Pulldown

prone

130x8, 145x8, 160x8

1.5min ret

AM BW 176.4

good session, despite feeling a sleep hangover from the weekend