Liftin' Solo in the Garage

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  1. Quote Originally Posted by JohnRock View Post
    Good for you sucking it up and recognizing that you could improve. The weight on the bar means next to nothing anyway. It's all about improvement. It sounds like we're around the same place. I thought I was benching and squatting more as well, but realized my form sucked several months ago and I've been working hard at improving that and not worrying about the numbers I'm putting up. I can *feel* the difference a lot more now than when I was doing 2/3 reps.
    Thanks for checking in John and I agree as I get older I'm starting to enjoy the journey almost as much as the destination.


  2. Video from today's final set:
    YouTube - MVI 0017
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  3. Bench Press
    bar x 10
    115 x 5
    155 x 3
    175 x 3 RPE-8
    195 x 3 RPE-hard 8
    215 x 1 RPE-9
    215 x 1 RPE-9
    215 x 1 RPE-9

    Pendlay Rows
    115 x 10 RPE-7
    115 x 10 RPE-8
    115 x 10 RPE-8.5

    Close Grip Bench Press
    115 x 10 RPE-7
    115 x 10 RPE-7
    115 x 10 RPE-8
    115 x 10 RPE-8
    115 x 10 RPE-hard 8

    Good workout. Took very short rests. Got all this done in just under 40 minutes. Ideally, I'd have a bit more time and would have done 2 more sets of Rows.

  4. Had twenty free minutes and decided if I busted my ass I could get something done.

    Sumo Deadlifts
    135 x 3
    185 x 3
    225 x 3
    260 x 3
    290 x 10 :strong: RPE-9 +30lb on prev 10RM

    YouTube - deadlift dec 3

    At my desk:

    Grippers
    Guide 2 sets of 10 with each hand
    Sport 2 sets of 10 with each hand
    Trainer 3 sets of 5 with each hand

    Standing Abs against blue band
    2 sets

  5. Squats
    bar x some
    115 x 5
    155 x 5
    185 x 5
    200 x 20 RPE-9, I'm going to call this a PR since it was not done to a box and the reps were deeper (my best to a box is 215)

    YouTube - 20 rep squat dec 6

    Standing Abs
    red and purple band x 12 reps x 3 sets

    Grippers
    Guide - 3 sets of 5 ea hand
    Sport - 3 sets of 5 ea hand
    Trainer - 3 sets of 5 ea hand

    Felt really good. These squats aren't quite as deep as the ones last week but I still feel like they're pretty solid.
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  6. It was a blistering 36 degrees in the Garage today

    Bench
    bar x 10
    140 x 5
    165 x 5
    185 x 5 RPE-8
    165 x 5 RPE-7
    140 x 5 RPE-7

    Pendlay Rows
    135 x 10 RPE-hard 8
    135 x 8 RPE-hard 8
    135 x 7 RPE-hard 8

    Did these a little different today. All sets were done until I had I had about 2 reps in the tank. Rests between sets were about 90 sec or so.

    Close Grip Bench
    135 x 15 RPE-8
    135 x 10 RPE-hard 8
    135 x 6 RPE-hard 8

    Same basic idea as Pendlay Rows for reps per set. Rest periods were shorter though at about 60 sec.

    Band Pull Aparts
    choked red band x 20 x 2 sets

    Band Triceps Pressdown
    blue band x 20 x 2 sets

    Good workout, really enjoyed everything (except that the bar was almost too cold to hold).
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