garage training log

[gtl]

Bench

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

maxV minV avgV % loss
0.29
0.26
0.25
0.27
0.23

avg RPE 7.6
2min rest, 25min total

Squat

290x1@8.5
290x1@8.5
290x1@9
290x1@8.5
290x1@9

maxV minV avgV % loss
0.37
0.40
0.34
0.36
0.33

avg RPE 8.7
2.5min rest, 30min total

Lat Pulldown

prone

130x8, 145x8, 160x8

AM BW 171.8

[gtl]

Deadlift

405x1@7.5
405x1@8.5
405x1@8.5
405x1@8
405x1@9

maxV minV avgV % loss
0.26
0.21
0.20
0.23
0.17

avg RPE 8.3
2-3min rest, 28min total

Bench

210x6x3

maxV minV avgV % loss
0.39 0.31 0.36 21%
0.41 0.33 0.37 20%
0.41 0.30 0.35 27%
0.40 0.29 0.34 28%
0.40 0.27 0.34 33%
0.40 0.29 0.34 28%

avg RPE 7.0
2min rest, 22min total

Chest Supported Row

netural

90x3x10

AM BW 170.4

[gtl]

Bench

237.5x1@7.5
250x0@10
235x1@7.5

maxV minV avgV % loss
0.28
0.00
0.26 0.26 0.26 0%

Squat

290x1@8.5
300x1@9
275x2

maxV minV avgV % loss
0.41
0.34
0.40 0.35 0.38 13%

AM BW 171.0

//

Press

120x4x3

maxV minV avgV % loss
0.41 0.29 0.33 29%
0.38 0.33 0.34 13%
0.41 0.32 0.36 22%
0.36 0.29 0.32 19%

avg RPE 8
2min rest, 16min total

Squat

245x5x3

maxV minV avgV % loss
0.56 0.44 0.51 21%
0.53 0.48 0.50 9%
0.56 0.42 0.51 25%
0.59 0.50 0.54 15%
0.56 0.53 0.54 5%

avg RPE 7.4
3min rest, 26min total

Bench

200x6@9.5

maxV minV avgV % loss
0.45 0.22 0.31 51%

AM BW 170.2

//

Deadlift

405x1@8
430x1@9
450x0@10
450x0@10

maxV minV avgV % loss
0.23
0.18
0.00
0.00

Pullups

12, 9, 7

LTEs

60x3x10

Ez-Bar Curls

60x3x10

AM BW 171.8

[gtl]

Bench

205x5x3

maxV minV avgV % loss
0.45 0.35 0.40 22%
0.43 0.38 0.41 12%
0.43 0.36 0.39 16%
0.44 0.37 0.41 16%
0.40 0.33 0.36 18%

avg RPE 6.1
2min rest, 20min total

Squat

250x5x3

maxV minV avgV % loss
0.61 0.47 0.54 23%
0.56 0.53 0.54 5%
0.62 0.53 0.56 15%
0.58 0.50 0.53 14%
0.58 0.52 0.55 10%

avg RPE 7.0
3min rest, 27min total

Lat Pulldown

prone

115x20, 115x12

AM BW 171.0

repeating last cycle hoping for a better outcome, this time w/out a kid getting sick, or getting sick myself
dropped a set to start off for some recovery bc low back has been a bit sore for the last week

[gtl]

Deadlift

385x1@8
335x5x3

maxV minV avgV % loss
0.23
0.37 0.33 0.35 11%
0.35 0.33 0.34 6%
0.35 0.34 0.34 3%
0.37 0.30 0.34 19%
0.39 0.29 0.34 26%

avg RPE 6.6
2-2.5min rest, 29min total

Bench

180x5x6

maxV minV avgV % loss
0.53 0.43 0.49 19%
0.56 0.40 0.48 29%
0.50 0.41 0.46 18%
0.51 0.39 0.43 24%
0.50 0.34 0.42 32%

avg RPE 6.5
2min rest, 19min total

Chest Supported Row

neutral

70x20, 70x15

AM BW 170.6

[gtl]

Bench

230x1@6.5
192.5x4x6

maxV minV avgV % loss
0.33
0.51 0.38 0.45 25%
0.49 0.34 0.42 31%
0.46 0.25 0.37 46%
0.44 0.25 0.37 43%

avg RPE 7.5
2-3min rest, 25min total

Squat

280x1@7.5
230x3x6

maxV minV avgV % loss
0.49
0.58 0.54 0.55 7%
0.59 0.53 0.55 10%
0.53 0.45 0.49 15%

avg RPE 7.1
3-4min rest, 29min total

AM BW 169.6

[gtl]

Bench

175x13@9.5

maxV minV avgV % loss
0.60 0.25 0.45 58%

Squat

215x4x6

maxV minV avgV % loss
0.66 0.55 0.60 17%
0.67 0.54 0.58 19%
0.68 0.60 0.64 12%
0.66 0.58 0.63 12%

avg RPE 6.8
3min rest, 21min total

Press

105x4x5

2min rest, 10min total

AM BW 171.6

[gtl]

Deadlift

355x6x2

maxV minV avgV % loss
0.34 0.33 0.34 3%
0.35 0.35 0.35 0%
0.33 0.30 0.31 10%
0.35 0.31 0.33 11%
0.33 0.27 0.30 18%
0.30 0.28 0.30 7%

avg RPE 6.5
1.5-2min rest, 24min total

Pullups + Dips Superset

3x8 + 3x12

2min rest, 8min total

DB Curlz

25x2x12

Lying Leg Raises

2x15, 1x12

AM BW 174.4
mexican, beer, pizza

[gtl]

Bench

210x6x3

maxV minV avgV % loss
0.44 0.34 0.39 23%
0.40 0.30 0.37 25%
0.42 0.31 0.37 26%
0.42 0.32 0.37 24%
0.43 0.34 0.38 21%
0.43 0.31 0.37 28%

avg RPE 6.8
2min rest, 21min total

Squat

255x5x3

maxV minV avgV % loss
0.59 0.52 0.56 12%
0.58 0.51 0.53 12%
0.58 0.49 0.53 16%
0.61 0.55 0.57 10%
0.58 0.52 0.55 10%

avg RPE 6.9
3min rest, 26min total

Lat Pulldown

supine

115x3x15

AM BW 173.6
more food, ice cream, etc

squatting with thumbs around and wrist wraps, feels a ton better

[gtl]

Deadlift

395x1@8
345x4x3

maxV minV avgV % loss
0.25
0.35 0.32 0.34 9%
0.36 0.32 0.34 11%
0.35 0.30 0.33 14%
0.34 0.28 0.32 18%

avg RPE 6.8
2min rest, 27min total

Bench

185x5x6

maxV minV avgV % loss
0.52 0.43 0.48 17%
0.53 0.40 0.45 25%
0.54 0.38 0.45 30%
0.52 0.33 0.42 37%
0.51 0.35 0.44 31%

avg RPE 6.6
2min rest, 18min total

Chest Supported Row

neutral grip

70x3x15

AM BW 172.0

[gtl]

Bench

180x12@10

maxV minV avgV % loss
0.59 0.26 0.45 56%

Squat

225x4x6

maxV minV avgV % loss
0.67 0.50 0.59 25%
0.66 0.53 0.58 20%
0.66 0.54 0.61 18%
0.61 0.49 0.55 20%

avg RPE 7.4
3min rest, 24min total

Press

105x4x5

2min rest, 9min total

AM BW 171.2

[gtl]

Deadlift

365x6x2

maxV minV avgV % loss
0.30 0.30 0.30 0%
0.30 0.28 0.29 7%
0.28 0.26 0.27 7%
0.29 0.25 0.27 14%
0.28 0.26 0.27 7%
0.27 0.26 0.26 4%

avg RPE 7.2
2min rest, 25min total

Pullups + Dips Superset

3x8 + 3x12

2min rest, 8min total

DB Curlz

25x3x12

Ab Wheel

standing 1x5
kneeling 2x15

AM BW 173.6

[gtl]

Bench

217.5x7x2

maxV minV avgV % loss
0.38 0.36 0.37 5%
0.38 0.35 0.36 8%
0.41 0.35 0.38 15%
0.40 0.37 0.38 8%
0.41 0.34 0.37 17%
0.39 0.35 0.37 10%
0.40 0.33 0.36 18%

avg RPE 6.1
2min rest, 26min total

Squat

265x6x2

maxV minV avgV % loss
0.57 0.54 0.56 5%
0.55 0.52 0.54 5%
0.55 0.52 0.54 5%
0.55 0.50 0.52 9%
0.56 0.52 0.54 7%
0.52 0.44 0.48 15%

avg RPE 7.2
3-4min rest, 31min total

Lat Pulldown

supine

120x3x12

AM BW 174.0

[gtl]

Deadlift

405x1@8
355x3x3

maxV minV avgV % loss
0.24
0.30 0.27 0.28 10%
0.28 0.26 0.27 7%
0.28 0.21 0.25 25%

avg RPE 7.5
3-5min rest, 30min total

Bench

192.5x5x4

maxV minV avgV % loss
0.50 0.40 0.46 20%
0.51 0.40 0.45 22%
0.51 0.43 0.47 16%
0.53 0.38 0.46 28%
0.51 0.40 0.46 22%

avg RPE 5.9
2min rest, 18min total

Chest Supported Row

neutral grip

80x3x12

AM BW 172.6

[gtl]

Bench

237.5x1@7
205x4x4

maxV minV avgV % loss
0.29
0.49 0.39 0.44 20%
0.49 0.36 0.42 27%
0.47 0.33 0.40 30%
0.44 0.30 0.36 32%

avg RPE 6.8
2min rest, 27min total

Squat

290x1@7.5
250x3x4

maxV minV avgV % loss
0.47
0.61 0.51 0.55 16%
0.59 0.48 0.53 19%
0.56 0.47 0.50 16%

avg RPE 7.5
3-4min rest, 32min total

AM BW 170.4

[gtl]

Bench

185x11@10

maxV minV avgV % loss
0.57 0.22 0.43 61%

Squat

235x4x4

maxV minV avgV % loss
0.66 0.53 0.60 20%
0.62 0.54 0.58 13%
0.66 0.58 0.61 12%
0.65 0.52 0.59 20%

avg RPE 7.0
3min rest, 22min total

Press

115x5x3

1.5min rest, 13min total

AM BW 170.2

[gtl]

Deadlift

385x5x1

maxV minV avgV % loss
0.25
0.22
0.23
0.17
0.22

avg RPE 8.4
2min rest, 24min total

Pullups + Dips Superset

3x8 + 3x12

2min rest, 8min total

DB Curlz

25x3x12

AM BW 172.2

[gtl]

Bench

225x6x2

maxV minV avgV % loss
0.37 0.30 0.34 19%
0.36 0.31 0.33 14%
0.34 0.25 0.30 26%
0.32 0.23 0.28 28%
0.33 0.15 0.24 55%
0.33 0.24 0.29 27%

avg RPE 7.9
2-3min rest, 26min total

Squat

275x5x2

maxV minV avgV % loss
0.44 0.44 0.44 0%
0.48 0.39 0.44 19%
0.49 0.41 0.45 16%
0.36 0.35 0.35 3%
0.46 0.33 0.39 28%

avg RPE 8.4
3min rest, 30min total

Lat Pulldown

supine

120x3x12

AM BW 171.2

hard session today; should've dropped to singles after 3rd sets of both bench and squat

[gtl]

Deadlift

405x1@9
405x1@8
405x1@9.5
365x2x2

maxV minV avgV % loss
0.19
0.23
0.14
0.24 0.21 0.23 13%
0.24 0.23 0.23 4%

avg RPE 8.5

Bench

200x5x4

maxV minV avgV % loss
0.51 0.37 0.44 27%
0.51 0.37 0.44 27%
0.48 0.36 0.43 25%
0.49 0.36 0.42 27%
0.47 0.34 0.41 28%

avg RPE 6.6
2min rest, 18min total

Chest Supported Row

neutral

90x3x10

AM BW 172.2

scaled back deadlifts on backoff sets, was supposed to do 3x3

//==//

Bench

237.5x1@7
237.5x1@7.5
237.5x1@8
210x3x4

maxV minV avgV % loss
0.29
0.27
0.24
0.47 0.33 0.40 30%
0.47 0.29 0.38 38%
0.45 0.25 0.34 44%

avg RPE 7.6
2min rest, 29min total

Squat

290x1@8.5
290x1@8.5
290x1@8.5
255x2x4

maxV minV avgV % loss
0.40
0.39
0.36
0.52 0.44 0.47 15%
0.51 0.36 0.44 29%

avg RPE 8.3
3min rest, 30min total

AM BW 173.2

[gtl]

Bench

190x10@10

maxV minV avgV % loss
0.53 0.24 0.43 55%

Squat

240x4x4

maxV minV avgV % loss
0.58 0.56 0.57 3%
0.65 0.53 0.57 18%
0.57 0.45 0.53 21%
0.59 0.47 0.53 20%

avg RPE 7.4
3min rest, 23min total

Press

95x3
105x3
115x3
120x3
125x3
115x5

1-2min rest, 10min total

AM BW 170.2

//

Deadlift

405x1@9.5
385x1@8.5
385x1@9.5
385x1@9
385x1@9.5

maxV minV avgV % loss
0.16
0.21
0.16
0.19
0.14

avg RPE 9.2
2min rest, 27min total

Pullups + Dips Superset

1x10 + 1x15
2x8 + 2x12

2min rest, 8min total

Ab Wheel

3x15

DB Curlz

25x3x12

AM BW 172.2