garage training log

[gtl]

Bench

237.5x1@7
237.5x1@8
237.5x1@7
237.5x1@7.5
237.5x1@7

maxV minV avgV % loss
0.31
0.24
0.29
0.26
0.29

avg RPE 7.3
2min rest, 25min total

Squat

290x1@8
290x1@8.5
290x1@8.5
290x1@8.5
290x1@8.5

maxV minV avgV % loss
0.46
0.38
0.36
0.38
0.39

avg RPE 8.4
3min rest, 28min total

Lat Pulldown

supine

160x3x8

AM BW 173.8

[gtl]

Deadlift

405x1@7.5
435x1@9
460x1@10 [PR]

maxV minV avgV % loss
0.28
0.19
0.10

Bench

210x6x3

maxV minV avgV % loss
0.45 0.37 0.42 18%
0.47 0.34 0.41 28%
0.43 0.33 0.38 23%
0.43 0.34 0.39 21%
0.43 0.32 0.38 26%
0.44 0.32 0.37 27%

avg RPE 6.6
2min rest, 20min total

Chest Supported Row

neutral

115x3x8

AM BW 172.4

[gtl]

Bench

237.5x1@6.5
250x1@9.5
255xF

maxV minV avgV % loss
0.32
0.15
n/a

Squat

300x1@8.5
315x1@9.5

maxV minV avgV % loss
0.36
0.26

Press

115x3x5

AM BW 170.4

[gtl]

Bench

200x9@10 [PR]

maxV minV avgV % loss
0.45 0.19 0.36 58%

Squat

255x5x3

maxV minV avgV % loss
0.57 0.45 0.53 21%
0.57 0.48 0.53 16%
0.58 0.47 0.51 19%
0.56 0.46 0.50 18%
0.58 0.44 0.50 24%

avg RPE 7.7
3min rest, 27min total

DB Bench

60x15, 60x13, 60x12

3min rest, 9min total

AM BW 172.0

[gtl]

Trapbar Deadlift

(beltless)

315x10@10
315x3x5

3-4min rest

Viking Press

115x3x12

2min rest

Pullups

2x12

5min rest

AM BW 171.8

[gtl]

Bench

207.5x6x3

maxV minV avgV % loss
0.50 0.40 0.44 20%
0.47 0.36 0.42 23%
0.48 0.39 0.43 19%
0.45 0.39 0.43 13%
0.46 0.36 0.42 22%
0.45 0.34 0.40 24%

avg RPE 6.3
2min rest, 21min total

Squat

250x5x3

maxV minV avgV % loss
0.55 0.48 0.52 13%
0.59 0.50 0.53 15%
0.61 0.49 0.55 20%
0.59 0.51 0.53 14%
0.60 0.45 0.50 25%

avg RPE 7.2
3min rest, 25min total

Lat Pulldown

close grip neutral

115x20, 115x15

AM BW 172.6

[gtl]

Deadlift

390x1@7
335x5x3

maxV minV avgV % loss
0.29
0.31 0.27 0.29 13%
0.34 0.28 0.31 18%
0.33 0.25 0.29 24%
0.30 0.24 0.28 20%
0.30 0.25 0.28 17%

avg RPE 7.3
2.5min rest, 33min total

Bench

180x5x6

maxV minV avgV % loss
0.54 0.43 0.50 20%
0.52 0.40 0.47 23%
0.53 0.39 0.46 26%
0.51 0.41 0.47 20%
0.51 0.37 0.46 27%

avg RPE 6.4
2min rest, 19min total

Leg Press + Pullups

superset

200x12 + BWx0
380x12 + BWx10
380x12 + BWx7

2min rest, 7min total

AM BW 172.6

deadlift top single moved better than week 1 of last cycle, but backoffs were not as good
switching some things around and adding a little bit of variety

[gtl]

Bench

235x1@7.5
195x4x6

maxV minV avgV % loss
0.27
0.49 0.39 0.45 20%
0.48 0.31 0.39 35%
0.46 0.26 0.37 43%
0.44 0.22 0.35 50%

avg RPE 8
2min rest, 26min total

Squat

285x1@9
235x3x6

maxV minV avgV % loss
0.35
0.61 0.50 0.53 18%
0.56 0.41 0.49 27%
0.59 0.39 0.49 34%

avg RPE 8.4
3-4min rest, 28min total

AM BW 172.6


woof, this was tough comparatively speaking to last cycle..
230x1@6.5, 192.5x4x6=avg RPE 7.5
280x1@7.5, 230x3x6=avg RPE 7.1

[gtl]

SSB Squat

215x5x6

maxV minV avgV % loss
0.66 0.57 0.62 14%
0.67 0.55 0.61 18%
0.67 0.56 0.62 16%
0.71 0.55 0.63 23%
0.69 0.56 0.61 19%

avg RPE 7.0
3min rest, 24min total

DB Bench + Half Kneeling Cable Row

superset

60x15 + 25x15
60x15 + 25x15
60x13 + 30x15

2.5min rest, 13min total

Kneeling Ab Wheel

2x15

AM BW 171.4

[gtl]

Trapbar Deadlift

beltless

315x11@8.5-9?
315x3x5

3min rest, 22min total

Press

105x5x5

2min rest, 16min total

Tricep Pushdowns

30x20, 40x15, 50x10

DB Curlz

25x2x12

AM BW 172.6

[gtl]

Bench

215x6x3

maxV minV avgV % loss
0.41 0.33 0.46 20%
0.37 0.29 0.33 22%
0.39 0.29 0.34 26%
0.38 0.28 0.33 26%
0.35 0.26 0.32 26%
0.41 0.28 0.34 32%

avg RPE 7.1
2min rest, 24min total

Squat

260x5x3

maxV minV avgV % loss
0.59 0.50 0.55 15%
0.57 0.43 0.51 25%
0.60 0.47 0.52 22%
0.57 0.43 0.51 25%
0.57 0.46 0.51 19%

avg RPE 7.7
3min rest, 30min total

Lat Pulldown

closegrip neutral

115x20, 115x15

AM BW 173.6

lots of beer, pretzels, ribs, and ice cream yesterday
sick kid. now sick myself, but I think bench was a volume PR

[gtl]

Deadlift

405x1@7
345x5x3

maxV minV avgV % loss
0.28
0.34 0.27 0.30 21%
0.36 0.30 0.32 17%
0.31 0.29 0.30 6%
0.33 0.24 0.29 27%
0.30 0.25 0.28 17%

avg RPE 7.3
2-2.5min rest, 33min total

Bench

187.5x5x6

maxV minV avgV % loss
0.55 0.41 0.48 25%
0.52 0.40 0.46 23%
0.51 0.41 0.45 20%
0.47 0.35 0.42 26%
0.47 0.31 0.41 34%

avg RPE 6.7
2min rest, 19min total

Leg Press + Pullups

200x12 + 0x10
380x12 + 0x8
380x14 + 7

AM BW 172.6

this was surprisingly good for how bad I feel right now

[gtl]

Bench

235x1@7
235x1@8
235x1@7
200x6@7
200x6@10
200x5@9.5

maxV minV avgV % loss
0.30
0.23
0.29
0.51 0.35 0.44 31%
0.43 0.14 0.33 67%
0.43 0.19 0.34 56%

avg RPE 8.1
2min rest, 28min total

Squat

285x1@7.5
285x1@8
285x1@7.5
240x6@7.5
240x6@8

maxV minV avgV % loss
0.49
0.44
0.49
0.66 0.51 0.54 23%
0.65 0.44 0.52 32%

avg RPE 7.7
2-3min rest, 31min total

AM BW 172.8

idk what happened with bench backoff sets, yikes

[gtl]

SSB Squat

222x4x6

maxV minV avgV % loss
0.63 0.56 0.60 11%
0.65 0.52 0.59 20%
0.66 0.54 0.60 18%
0.66 0.52 0.60 21%

avg RPE 7.3
3min rest, 23min total

DB Bench + Half Kneeling Cable Row

superset

60x15 + 30x15
60x15 + 30x15
60x12 + 30x15

2min rest, 12min total

Kneeling Ab Wheel

3x15

AM BW 172.0

forgot SSB bar is 3lbs light due to cutting the handles last year, so this was 222 (not 225) and last week was 212 (not 215)

[gtl]

Trapbar Deadlift

beltless

315x12@9
315x3x5

3min rest, 22min total

Press

105x5x5

2min rest, 16min total

Tricep Pushdowns + DB Curlz

superset

50x12 + 25x12
50x12 + 25x12
50x12 + 25x12

AM BW 173.6

[gtl]

Bench

220x7x2

maxV minV avgV % loss
0.37 0.32 0.34 14%
0.36 0.27 0.31 25%
0.34 0.32 0.33 6%
0.34 0.28 0.31 18%
0.33 0.27 0.30 18%
0.36 0.31 0.33 14%
0.34 0.22 0.28 35%

avg RPE 7.3
2-3min rest, 28min total

Squat

270x6x2

maxV minV avgV % loss
0.47 0.42 0.45 11%
0.56 0.49 0.53 13%
0.54 0.46 0.50 15%
0.52 0.47 0.50 10%
0.51 0.45 0.48 12%
0.51 0.42 0.46 18%

avg RPE 7.6
3min rest, 30min total

Lat Pulldown

close grip neutral

125x3x12

AM BW 173.4

tough workout. actually failed 1st rep of 6th set of bench, and retook it a couple minutes later

[gtl]

Deadlift

415x1@8
355x3x3

maxV minV avgV % loss
0.23
0.30 0.23 0.27 23%
0.30 0.20 0.25 33%
0.33 0.24 0.29 27%

avg RPE 8
3-5min rest, 30min total

Bench

195x5x4

maxV minV avgV % loss
0.47 0.41 0.45 13%
0.47 0.37 0.42 21%
0.47 0.37 0.43 21%
0.47 0.36 0.43 23%
0.44 0.36 0.40 18%

avg RPE 6.1
2min rest, 20min total

Leg Press + Pullups

superset

200x10 + 0x10
400x12 + 0x10
400x12 + 0x7

2min rest, 9min total

AM BW 172.6

[gtl]

Bench

240x1@9
205x4x4

maxV minV avgV % loss
0.17
0.43 0.35 0.38 19%
0.45 0.32 0.38 29%
0.40 0.19 0.30 53%
0.37 0.21 0.31 43%

avg RPE 8
2-3min rest, 29min totlal

Squat

295x1@9
245x3x4

maxV minV avgV % loss
0.35
0.59 0.52 0.54 12%
0.63 0.51 0.56 19%
0.56 0.53 0.54 5%

avg RPE 7.5
3min rest, 31min total

AM BW 172.6

overshot tops sets, so reduced backoffs by 2.5/5lbs - bench was tough

[gtl]

SSB Squat

235x4x4

maxV minV avgV % loss
0.64 0.56 0.59 13%
0.60 0.51 0.56 15%
0.60 0.48 0.54 20%
0.60 0.53 0.56 12%

avg RPE 7.3
3min rest, 21min total

Dumbbell Bench + Half Kneeling Cable Row

superset

60x12 + 30x12
70x10 + 40x10
70x10 + 40x10
70x10 + 40x10

2-2.5min rest, 15min total

Ab Wheel

standing/partial x5
kneeling 3x15

1.5min rest, 8min total

AM BW 172.8

[gtl]

Trapbar Deadlift

beltless

365x6@8.5
365x3x3

3min rest, 24min total

Press

115x6x3

1.5min rest, 19min toal

Tricep Pushdowns

40x20, 40x15, 40x15

Ez-Bar Curls

30x50

AM BW 173.2