garage training log

[gtl]

Deadlift

405x1@7.5
435x0@10
405x3@9.5

maxV minV avgV % loss
0.27
0.00
0.21 0.14 0.19 33%

avg RPE 9.0
3min rest, 25min total

Bench

207.5x6x3

maxV minV avgV % loss
0.45 0.35 0.40 22%
0.40 0.33 0.37 18%
0.43 0.33 0.39 23%
0.42 0.33 0.39 21%
0.45 0.36 0.39 20%
0.46 0.33 0.40 28%

avg RPE 6.6
2min rest, 21min total

Chest Supported Row

neutral grip

45x8, 70x8, 90x8, 75x12

1min rest

AM BW 176.0

[gtl]

Bench

235x1@7
247.5x1@9
255x0@10
235x2@9.5

maxV minV avgV % loss
0.31
0.19
n/a
0.29 0.14 0.21 52%

Squat

290x1@8.5
300x1@9
285x2@8

maxV minV avgV % loss
0.37
0.32
0.41 0.36 0.39 12%

AM BW 174.0

[gtl]

Deadlift

405x1@8

maxV minV avgV % loss
0.24

Squat

250x4x3

maxV minV avgV % loss
0.53 0.49 0.51 8%
0.56 0.45 0.50 20%
0.58 0.47 0.52 19%
0.56 0.45 0.51 20%

avg RPE 7.4
3min rest, 23min total

Bench

195x9@10

maxV minV avgV % loss
0.47 0.15 0.34 68%

AM BW 173.2

was up w/ the baby from 1-4am, fell back alseep just in time to wake up and lift
leaving for vacation tonight, probably hit up a local gym for a few sessions

[gtl]

Bench 205x6x3
Squat 250x6x3
Lat Pulldown
Ab Wheel 2x12
@XP Fitness - Hilton Head
Bench on bench rack w/ uneven jhooks and Thompson Fat Pad
Squat in R3 half rack

Deadlift 385x1, 335x5x3
Bench 180x5x6
Seated Rows
DB Curlz
@Lava Fitness - Hilton Head
Deadlift with bars with no knurling
Bench with thick chrome bar, and shitty bench

Bench 230x1, 190x5x6
Squat 280x1, 230x4x6
DB Hammer Curlz
@Lava Fitness - Hilton Head

[gtl]

Deadlift

355x5x2

maxV minV avgV % loss
0.30 0.28 0.29 7%
0.31 0.28 0.30 10%
0.31 0.29 0.30 6%
0.29 0.27 0.28 7%
0.29 0.28 0.28 3%

avg RPE 6.9
2min rest, 23min total

Squat

215x4x6

maxV minV avgV % loss
0.67 0.54 0.63 19%
0.61 0.54 0.58 11%
0.61 0.48 0.55 21%
0.67 0.56 0.62 16%

avg RPE 7.0
3min rest, 22min total

Bench

175x10@9.5

maxV minV avgV % loss
0.54 0.28 0.41 48%

AM BW 175.0

back from vacation after a 14 hour drive
combined 2 workouts, and dropped 1 set of everything

[gtl]

Bench

210x6x3

maxV minV avgV % loss
0.40 0.33 0.37 18%
0.41 0.34 0.38 17%
0.41 0.33 0.37 20%
0.38 0.30 0.35 21%
0.42 0.34 0.38 19%
0.42 0.31 0.37 26%

avg RPE 6.7
2min rest, 22min total

Squat

255x5x3

maxV minV avgV % loss
0.56 0.50 0.53 11%
0.56 0.48 0.52 14%
0.58 0.47 0.52 19%
0.57 0.48 0.51 16%
0.57 0.46 0.52 19%

avg RPE 7.3
3min rest, 26min total

Lat Pulldown

115x4x12

AM BW 173.8

[gtl]

Deadlift

395x1@7.5
335x5x3

maxV minV avgV % loss
0.27
0.36 0.32 0.34 11%
0.36 0.34 0.35 6%
0.35 0.30 0.32 14%
0.33 0.30 0.32 9%
0.38 0.35 0.37 8%

avg RPE 6.5
2min rest, 36min total [took longer to warmup today]

Bench

185x5x6

maxV minV avgV % loss
0.52 0.39 0.46 25%
0.50 0.37 0.42 26%
0.50 0.35 0.42 30%
0.49 0.34 0.42 31%
0.47 0.29 0.39 38%

avg RPE 7.1
2min rest, 19min total

Chest Supported Row

neutral grip

70x3x12

AM BW 173.4

[gtl]

Bench

232.5x1@7
232.5x1@7
232.5x1@6.5
200x6@8
200x6@8.5
200x5@9

maxV minV avgV % loss
0.29
0.31
0.34
0.45 0.28 0.39 38%
0.45 0.27 0.36 40%
0.42 0.17 0.33 60%

avg RPE 7.7
2min rest, 28min total

Squat

280x1@8
280x1@8
280x1@8
235x6@7.5
235x6@8

maxV minV avgV % loss
0.45
0.42
0.42
0.60 0.51 0.56 15%
0.55 0.44 0.50 20%

avg RPE 7.9
3min rest, 32min total

AM BW 173.8

[gtl]

Press

105x5@7
110x5@7.5
115x5@9
105x2x5

maxV minV avgV % loss
0.50 0.41 0.46 18%
0.53 0.40 0.45 25%
0.45 0.25 0.36 44%
0.52 0.37 0.44 29%
0.53 0.40 0.45 25%

avg RPE 7.8
2min rest, 18min total

Squat

225x4x6

maxV minV avgV % loss
0.66 0.53 0.60 20%
0.63 0.49 0.55 22%
0.61 0.47 0.56 23%
0.62 0.52 0.55 16%

avg RPE 7.4
3min rest, 23min total

Bench

175x12@10

maxV minV avgV % loss
0.51 0.24 0.42 53%

AM BW 173.2

[gtl]

Deadlift

365x6x2

maxV minV avgV % loss
0.28 0.28 0.28 0%
0.27 0.26 0.26 4%
0.29 0.29 0.29 0%
0.28 0.27 0.27 4%
0.29 0.25 0.27 14%
0.29 0.26 0.27 10%

avg RPE 7.0
2min rest, 25min total

Pullups

10, 8, 7

LTE

55x2x12, 55x10

Ez-Bar Curls

55x2x12, 55x10

Kneeling Ab Wheel

2x15

AM BW 175.0

[gtl]

Bench

217.5x7x2

maxV minV avgV % loss
0.41 0.34 0.37 17%
0.38 0.34 0.36 11%
0.38 0.32 0.35 16%
0.39 0.34 0.36 13%
0.37 0.34 0.35 8%
0.39 0.34 0.37 13%
0.40 0.32 0.36 20%

avg RPE 6.5
2min rest, 25min total

Squat

265x5x2

maxV minV avgV % loss
0.46 0.45 0.45 2%
0.53 0.46 0.49 13%
0.49 0.45 0.47 8%
0.49 0.40 0.44 18%
0.48 0.43 0.45 10%

avg RPE 7.6
3min rest, 27min total

Lat Pulldown

prone

120x3x12, 120x10

AM BW 173.8

[gtl]

Deadlift

405x1@8.5
355x3x3

maxV minV avgV % loss
0.20
0.34 0.28 0.31 18%
0.33 0.28 0.30 15%
0.29 0.26 0.27 10%

avg RPE 7.8
3-5min rest, 31min total

Bench

192.5x5x4

maxV minV avgV % loss
0.47 0.39 0.44 17%
0.50 0.39 0.45 22%
0.48 0.38 0.44 21%
0.47 0.41 0.45 13%
0.49 0.41 0.45 16%

avg RPE 5.8
2min rest, 19min total

Chest Supported Row

prone: 75x2x12
neutral: 75x2x12

AM BW 174.0

[gtl]

Bench

237.5x1@8
205x4x4

maxV minV avgV % loss
0.25
0.44 0.35 0.40 20%
0.44 0.30 0.38 32%
0.45 0.26 0.35 42%
0.45 0.26 0.35 42%

avg RPE 7.6
2min rest, 26min total

Squat

290x1@9.5
245x3x4

maxV minV avgV % loss
0.37
0.55 0.48 0.51 13%
0.59 0.44 0.53 25%
0.58 0.45 0.52 22%

avg RPE 7.9
3min rest, 29min total

AM BW 172.0

[gtl]

Press

115x6x3

maxV minV avgV % loss
0.47 0.41 0.43 13%
0.46 0.42 0.44 9%
0.48 0.42 0.45 13%
0.46 0.41 0.44 11%
0.53 0.47 0.49 11%
0.47 0.40 0.43 15%

avg RPE 6.9
2min rest, 18min total

Squat

230x4x4

maxV minV avgV % loss
n/a rep one died
n/a rep one died
n/a rep one died
n/a rep one died

Bench

185x9@9.5

maxV minV avgV % loss
0.48 0.22 0.38 54%

AM BW 172.2

got food poisoning or stomach bug and a sick kid

[gtl]

Deadlift

375x7x1

maxV minV avgV % loss
0.28
0.27
0.27
0.29
0.30
0.27
0.31

avg RPE 7.3
1.5min rest, 28min total

Pullups

0x6, 25x6, 0x2x8

LTEs

60x3x10

Ez-Bar Curls

60x310

Ab Wheel

3x

AM BW 172.6

[gtl]

Bench

225x6x2

maxV minV avgV % loss
0.38 0.31 0.34 18%
0.36 0.29 0.33 19%
0.36 0.30 0.33 17%
0.34 0.26 0.30 24%
0.36 0.26 0.31 28%
0.35 0.29 0.32 17%

avg RPE 7.2
2min rest, 28min total

Squat

270x5x2

maxV minV avgV % loss
0.52 0.44 0.48 15%
0.50 0.44 0.47 12%
0.53 0.47 0.50 11%
0.48 0.38 0.43 21%
0.51 0.43 0.47 16%

avg RPE 7.9
3min rest, 30min total

Lat Pulldown

prone

125x3x10

AM BW 173.2

[gtl]

Deadlift

405x1@7.5
405x1@7.5
405x1@8
365x3x3

maxV minV avgV % loss
0.28
0.26
0.25
0.32 0.26 0.29 19%
0.28 0.25 0.27 11%
0.30 0.25 0.28 17%

avg RPE 7.5
3min rest, 37min total

Bench

200x5x4

maxV minV avgV % loss
0.47 0.34 0.41 28%
0.49 0.35 0.42 29%
0.45 0.36 0.41 20%
0.46 0.36 0.42 22%
0.45 0.34 0.41 24%

avg RPE 6.6
2min rest, 18min total

Chest Supported Row

neutral

90x12, 90x10, 90x8

AM BW 172.0

[gtl]

Bench

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

maxV minV avgV % loss
0.26
0.24
0.28
0.44 0.27 0.36 39%
0.39 0.21 0.31 46%
0.39 0.23 0.32 41%

avg RPE 8.1
2-3min rest, 30min total

Squat

290x1@9
290x1@9
290x1@9
250x2x4

maxV minV avgV % loss
0.35
0.33
0.33
0.53 0.45 0.47 15%
0.47 0.39 0.43 17%

avg RPE 8.5
3min rest, 33min total

AM BW 171.2

[gtl]

Press

115x3@6.5
120x3@8
125x3@9
115x2x3

maxV minV avgV % loss
0.42 0.40 0.41 5%
0.40 0.32 0.36 20%
0.34 0.24 0.29 29%
0.46 0.42 0.44 9%
0.44 0.41 0.42 7%

avg RPE 7.5
2-3min rest, 18min total

Squat

235x4x4

maxV minV avgV % loss
0.63 0.56 0.60 11%
0.57 0.53 0.55 7%
0.61 0.52 0.56 15%
0.62 0.51 0.55 18%

avg RPE 7.0
3min rest, 22min total

Bench

185x10@10

maxV minV avgV % loss
0.48 0.16 0.36 67%

AM BW 169.4

kid still sick, and getting new teeth - was up from 330am, wife also sick now
bw low low - not sure if its the mucinex and water?
squat continues to feel like garbage

[gtl]

Deadlift

385x5x1

maxV minV avgV % loss
0.26
0.27
0.26
0.26
0.25

avg RPE 7.6
2min rest, 25min total

Pullups

12, 9, 7

2min rest, 6min total

LTEs

60x3x10

Ez-Bar Curls

60x3x10

Kneeling Ab Wheel

2x15

AM BW 170.6