Working out to look mediocre - Joe's log

[GrainsAndGains]

Finally had a good enough day in the gym to motivate me to update this

2/15/2022

Bench @ 167.5, some sets paused 7 x 5
Last set of 8 at RPE 9-10

Camber Bar Bench @ 135, 6 x 5 (final set at around RPE 9)

Conventional Deadlift @ 332.5, 6 x 4, last at RPE 6-7, felt pretty good

Concentration Curl @ 27.5
Right Arm: 14-13-12-13-11
Left Arm: 14-12-12-11-12

DB Row @ 47.5, 4 x 12 (both arms)

[GrainsAndGains]

2/14/2022

Bench Singles @ 205 (paused), 215, 205, 205 (paused), 205, 205 (paused), 205, 205

Hatfield SSB Squat @ 205 5 x 10

Nordic Curl Eccentrics, 4 x 10

Camber Bar Inverted Rows, 17-13-13-12

EZ Bar Curl + 50, 12-11-10-10-11

[GrainsAndGains]

2/19/2022

Bench @ 167.5
8 x 3
6 x 2

T-Bar Rows @ 105 11-11-10-11-10 (too heavy for full ROM, deload)

LB Squat, Single @ 275 (RPE 7-8)
Working Sets @ 210, 5 x 4

Rack Pulls @ 405 6 x 5 - heavy but doable, strained my back a bit on a misgrooved set

Concentration Curl @ 25
Right Arm: 15-14-12-13-13
Left Arm: 15-13-13-14-13

[GrainsAndGains]

2/21/2022

Bench Singles @ 185, 195, 205 (all paused, last single @ RPE 9)
Bench Working Sets @ 177.5
6 x 2
8 x 1

Nordic Curl Eccentrics, 4 x 10

SSB Squat @ 277.5 (RPE 8)
Working sets @ 207.5, 5 x 4

Camber Bar Inverted Row w/slow eccentric, 12-12-12-10

EZ Bar Curl + 47.5, 14-12-12-13-12

Tricep Pushdown @ 45 14-15-13-14-13

[GrainsAndGains]

2/22/2022

Bench @ 155
6 x 5
5 x 4

Conventional Deadlift @ 355, 6 x 3 (great sets)

Concentration Curl @ 27.5
Right Arm: 14-12-13-12-11
Left Arm: 13-12-12-12-12

[GrainsAndGains]

2/24/2022

Bench @ 137.5 (feet on bench to cut down on arch fatigue)
3 x 8
3 x 7
3 x 6
3 x 5

Bulgarian Split Squat @ 32.5
4 sets w/right Foot on Floor: 12-12-12-15
4 sets w/left Foot on Floor: 12-12-12-15

Supersetted the Bulgarian Split Squats with the light bench work: two bench sets for each Bulgarian set. Nice way to spread out the suckage of Bulgarian split squats over a long period of time while still getting all the work in.

Sissy Pullup, 14-10-10-9

Supersetted Arm Work:
EZ Bar + 40 Bicep Curl with slow eccentric: 5 x 12
Triceps Pushdown @ 17.5 14-13-14-14-13

[GrainsAndGains]

2/26/2022

Bench @ 170
7 x 3
6 x 3
1 x 3 (RPE 6 or less)

Supersetted with T-Bar Rows @ 90
12-13-12-13-13

Low Bar Squat Singles @ 280, 300 (RPE 9-10)
Working sets @ 215, 5 x 4

massively disappointing squat...my squat has plummeted. got a lot of work to do.

Rack Pulls @ 377.5, 6 x 6
Supersetted with Concentration Curls @ 25
Right Arm: 14-14-16-15-15
Left Arm: 15-14-15-15-15

[GrainsAndGains]

2/28/2022

Up until 3am the prior night getting wrecked by the first boss on Elden Ring, felt the lack of sleep HARD

Bench Singles @ 185, 195, 205, 215, 225 (fail), Working sets @ 180
6 x 2
5 x 2
1 x 2 (RPE 6-7)

SSB Squat Singles @ 275, 285, 295, last single probably RPE 9.5

SSB Squats Supersetted with EZ Bar Curl + 42.5 w/slow eccentric
14-13-13-13-12

Supersetted Bro Work

Nordic Curl Eccentrics 4 x 10
Camber Bar Inverted Row (slow eccentric) 14-12-12-11
Tricep Pushdown @ 50, 14-13-12-13-10

[GrainsAndGains]

3/1/2022

another late night of Elden Ringing. Thank god this is a deload on the deadlift, just skipped the DB rows because my recovery was so bad

Bench @ 157.5
6 x 5
5 x 4

Conventional Deadlift 257, 4 x 5 (deload week)

Concentration Curl @ 27.5
Right Arm 13-13-12-12-13
Left Arm 13-11-12-12-12

[GrainsAndGains]

3/3/2022

another workout wrecked by Elden Ring, cut down on the assistance sets a bit due to exhaustion

Bench @ 140
3 x 8
3 x 7
3 x 6
3 x 5

Wide Grip Pullup Slow Negatives 4 x 10

These sucked, but I REALLY felt them in some muscles I typically don't feel anything in, kind of below and around the scapula and definitely felt the fatigue the next day. Might keep them since they seem to be giving me a better stimulus than the assisted concentrics.

EZ Curls @ 42.5 (slow eccentric) 12-12-12

Supersetted with Bulgarian Split Squats @ 32.5
Right Foot on Floor: 12-12-12
Left Foot on Floor: 12-12-12

[GrainsAndGains]

3/5/2022

Slept relatively OK tonight, still not really a great workout. Went to watch my wife do a lifting competition at her Crossfit-type gym, she benched 110, squatted 230 and deadlifted 265 (15 lb PR). Very proud of her!

Bench @ 172.5
6 x 3
5 x 2
1 x 3

Supersetted with T-Bar Row @ 60 (slow eccentric, full ROM, focus on mind-muscle connection) 20-17-14-16-16

High Bar Single @ 275
Low Bar Singles @ 295, 305 (probably close to RPE 10)
High Bar working sets @ 210, 5 x 4 slow eccentric with pause at bottom, trying to emphasis tightness throughout the movement and exploding upward

More awful squat singles, I'm about to drop squatting altogether for a couple of months, go back to the gym and just do leg presses, hack squats and leg extensions to try and throw something different at the problem

Concentration Curls @ 27.5
Right Arm: 14-12-12-13-12
Left Arm: 13-12-11-12-12

Rack Pulls (Deload) @ 280, 4 x 5

[GrainsAndGains]

3/7/2022

Another 1am night of Elden Ring. Benching started out really well, was moving quickly and enjoying the warmups, then I misloaded the damn bar and strained my hamstring and bruised my forearm trying to control the unbalanced weight. Still went OK afterwards.

Bench Singles @ 185, 195, 205, 215, 225 (slower than I would have liked but clean & tight, definitely RPE 10 though)
6 x 2
6 x 1

SSB Single @ 285 (RPE 9)
Working Sets @ 5 x 4, slow eccentric with pauses

Supersetted with EZ Curls + 45 w/slow eccentric, 13-12-13-12

Supersetted Bro Block
Nordic Curl Eccentrics 4 x 10 (these felt pretty good, maybe I'll complete a full rep one day)
Camber Bar Inverted Row with slow eccentric, 13-12-12-12
Triceps Pushdown @ 52.5 14-13-10-10-10 (a little heavy, maybe deload and focus on mind-muscle connection and full ROM)

[GrainsAndGains]

3/9/2022

FINALLY a good workout. Forced myself to bed early (no Elden Ring) and logged a solid 8-9 hours of sleep.

Conventional Deadlift Singles @ 385, 405 (RPE 8.5)
Working sets @ 322.5, 5 x 4

Really jacked about the single @ 405. Not a PR but definitely the best single over 400 I've ever done. 450 might be totally achievable this year.

Supersetted with Concentration Curls @ 27.5
Right Arm: 16-13-12-13-13
Left Arm: 14-12-12-12-12