garage training log

[gtl]

Bench

227.5x6x2

maxV minV avgV % loss
0.33 0.25 0.29 24%
0.34 0.25 0.29 26%
0.30 0.20 0.25 33%
0.29 0.23 0.26 21%
0.34 0.26 0.30 24%
0.28 0.21 0.24 25%

avg RPE 8.1
2-3min rest, 27min total

Squat

275x5x2

maxV minV avgV % loss
0.50 0.42 0.46 16%
0.54 0.44 0.49 19%
0.54 0.45 0.50 17%
0.48 0.44 0.46 8%
0.51 0.47 0.49 8%

avg RPE 7.8
3min rest, 28min total

Lat Pulldown

close grip neutral

130x3x12

AM BW 174.0

[gtl]

Deadlift

415x1@8.5
415x1@9
415x1@9.5
375x2x2

maxV minV avgV % loss
0.20
0.18
0.16
0.24 0.23 0.23 4%
0.23 0.20 0.21 13%

avg RPE 8.6
3min rest, 33min total

Bench

200x5x4

maxV minV avgV % loss
0.52 0.40 0.45 23%
0.48 0.36 0.41 25%
0.49 0.38 0.43 22%
0.48 0.31 0.39 35%
0.48 0.29 0.39 40%

avg RPE 6.7
2min rest, 19min total

Leg Press + Pullups

superset

200x12 + 0x10
400x12 + 0x10
400x12 + 0x8

2min rest, 9min total

AM BW 173.2

[gtl]

Bench

240x1@9
240x1@9
240x1@9.5
212.5x2x4
212.5x3

maxV minV avgV % loss
0.19
0.17
0.14
0.43 0.26 0.34 40%
0.38 0.14 0.27 63%
0.37 0.20 0.29 46%

avg RPE 9.0
3min rest, 33min total

Squat

295x1@8.5
295x1@8.5
295x1@8.5
255x2x4

maxV minV avgV % loss
0.41
0.40
0.41
0.61 0.49 0.54 20%
0.55 0.49 0.52 11%

avg RPE 8.1
3min rest, 32min total

AM BW 172.6

[gtl]

SSB Squat

245x4x4

maxV minV avgV % loss
0.59 0.52 0.56 12%
0.58 0.51 0.55 12%
0.58 0.47 0.52 19%
0.55 0.45 0.50 18%

avg RPE 7.3
3min rest, 21min total

Dumbbell Bench + Half Kneeling Cable Row

superset

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

2min rest, 16min total

Ab Wheel

standing negatives

3x5

AM BW 172.2

[gtl]

Trapbar Deadlift

beltless

365x6@9
365x3x3

3min rest, 21min total

Press

115x4x5

2min rest, 17min total

Tricep Pushdowns

40x20, 40x15, 40x12

Ez-Bar Curls

30x50

AM BW 174.0

[gtl]

Bench

240x1@8
240x1@8
240x1@8.5
240x1@9
240x1@10

maxV minV avgV % loss
0.25
0.24
0.20
0.17
0.12

avg RPE 8.7
2-3min rest, 26min total

Squat

295x1@8
295x1@8.5
295x1@8.5
295x1@8
295x1@8.5

maxV minV avgV % loss
0.45
0.36
0.38
0.43
0.39

avg RPE 8.3
3min rest, 29min total

Lat Pulldown

close grip neutral

145x8, 160x3x38

AM BW 173.8

starting feeling sick again Saturday night, slept last night from 7:30pm-5:00am (thanks Benadryl).. coughed up some nasty bloody shit this morning

bench is a volume PR - I probably should've scaled back after the 3rd set (autoregulated per se), but I was stubborn.. last rep killed me

[gtl]

Deadlift

415x1@8
440x1@9.5
465x1 5lb PR attempt

maxV minV avgV % loss
0.23
0.15

avg RPE 8.8
5min rest, 21min total

Bench

215x5x3, 215x2+1F

maxV minV avgV % loss
0.41 0.30 0.36 27%
0.42 0.28 0.35 33%
0.42 0.29 0.35 31%
0.35 0.20 0.29 43%
0.39 0.16 0.28 59%
0.37 0.29 0.33 22%

avg ROE 8.3
2-3min rest, 23min total

Chest Supported Row

neutral grip

115x3x8

2min rest, 6min total

AM BW 172.0

took benadryl again last night but didn't sleep as well - was scheduled to PR with 465, but I shut it down at 440@9.5. my throat hurts so fucking bad and the pressure from my vasalva really irritated it

should have cut reps/dropped load on bench after the 4th set, but I was stuborn and thought resting a minute longer would help - ended up failing the last set

[gtl]

Bench

240x1@9
250x1
260x1 5lb PR attempt
225x2@9.5

maxV minV avgV % loss
0.17
0.32 0.14 0.23 56%

Squat

295x1@9
315x1
335x1 all-time PR match
275x2@8.5

maxV minV avgV % loss
0.35
0.50 0.41 0.46 18%

AM BW 171.0

still sick, wasnt sure how this would go, glad I can at least hit 90% for @9 in these conditions but sucks that this is the end of this training cycle

[gtl]

SSB Squat

255x5x3

maxV minV avgV % loss
0.55 0.46 0.50 16%
0.55 0.46 0.49 16%
0.55 0.43 0.49 22%
0.52 0.41 0.47 21%
0.53 0.41 0.47 23%

avg RPE 7.8
3min rest, 27min total

DB Bench

60x12, 70x12, 70x8@9.5

2min rest

Facepulls

50x3x12

1min rest

AM BW 171.6

no gas today, hope to rest up this weekend and repeat the cycle again

[gtl]

Bench

207.5x6x3

maxV minV avgV % loss
0.43 0.35 0.38 19%
0.43 0.30 0.36 30%
0.41 0.29 0.35 29%
0.40 0.27 0.35 33%
0.38 0.31 0.35 18%
0.39 0.33 0.36 15%

avg RPe 6.8
2-3min rest, 23min total

Squat

250x5x3

maxV minV avgV % loss
0.65 0.60 0.62 8%
0.67 0.58 0.62 13%
0.63 0.56 0.59 11%
0.65 0.59 0.61 9%
0.61 0.55 0.58 10%

avg RPE 6.6
3min rest, 25min total

Lat Pulldown

prone

120x20, 120x14

AM BW 170.4

had a slight headache this morning. stopped taking medicine yesterday, hoping to get over this nasty virus. little one woke up in the middle of the night, not sure if its his teeth or he's also getting sick again

this is a repeat of last cycle. bench strength MIA. last time avg RPE 6.3 vs. 6.8 this time with all metrics worse (maxV, minV, avgV, and % loss).. bumped rest up after set 4. squat moved much better. last time avg RPE 7.2 vs. 6.6 this time.

[gtl]

Deadlift

390x1@7
335x5x3

maxV minV avgV % loss
0.29
0.35 0.32 0.34 9%
0.39 0.29 0.34 26%
0.33 0.28 0.29 15%
0.34 0.28 0.32 18%
0.36 0.30 0.34 17%

avg RPE 6.9
3min rest, 35min total

Bench

180x5x6

maxV minV avgV % loss
0.55 0.48 0.52 13%
0.55 0.41 0.49 25%
0.53 0.40 0.49 25%
0.49 0.35 0.44 29%
0.50 0.34 0.39 32%

avg RPE 6.5
2min rest, 18min total

Leg Press + Pullups

superset

200x12 + BWx10
380x12 + BWx10
380x12 + BWx6

2min rest, 9min total

AM BW 170.6