BP - bar x 4, 95 x 2, 135 x 2, 165 x 2 RPE 8, 185 x 2 RPE 9, 175 x 2 RPE 8, 175 x 2 RPE 8.5, 175 x 2 RPE 9

Bench suck fest continues...

DL - 135 x 2, 225 x 2, 315 x 2 RPE 8, 365 x 2 RPE 9, 345 x 2 RPE 8.5, 345 x 2 RPE 9

Single Arm DB OHP - 35# x 4 ea., 50# x 4 ea. RPE 7.5, 55# x 4 ea. RPE 8.5, 55# x 4 ea. RPE 9

Fr. SQ - bar x 4, 94 x 4, 135 x 4 RPE 7.5, 165 x 4 RPE 8.5, 165 x 4 RPE 9, 155 x 4

SQ - bar x 5, 135 x 2, 185 x 2, 225 x 2, 265 x 2 RPE 7.5

SQ (belted) 295 x 2 RPE 8.5, 325 x 2 RPE 9.5, 305 x 2 RPE 9

Touch & Go BP - bar x 6, 95 x 6, 135 x 6 RPE 7, 155 x 6 RPE 8, 175 x 5 - fail on 6

CG BP - 95 x 4, 135 x 4, 155 x 4 RPE 8.5, 150 x 4 RPE 9

Had some elbow pain so I did some Voodoo Floss work.

SQ - bar x 5, 95 x 2, 135 x 2, 185 x 2, 225 x 2, 225 x 2 275 x 2 RPE 8, 315 x 2 RPE 9, 290 x 2 RPE  8.5, 290 x 2 RPE 9

2 Count Pause BP - bar x 5, 95 x 2, 135 x 2, 155 x 2 RPE 7.5, 175 x 2 RPE 9, 165 x 2 RPE 8, 165 x 2 RPE 9

Pendlay Rows - 135 x 6, 155 x 6 RPE 7.5, 165 x 6 RPE 8, 165 x 6

Low energy today. Had a sinus headache the last couple days. Last vestiges of a cold I had a couple weeks ago. I dunno...where does the cold season end and the allergy season begin.

Was a grind just walking down the stairs to the gym today. I'll give it and RPE 8 out of 10.

BP - bar x 4, 95 x 4, 135 x 4, 165 x 4 RPE 8, 185 x 3, failed on 4. 165 x 4 RPE 8.5, 165 x 4 RPE 9.
I overshot my target on this. Ego got in the way. My bench press continues to be balls deep in suck. I may be looking for excuses but the base of my thumb has been sore from all the bass guitar playing.

DL - 135 x 4, 225 x 4, 315 x 4 RPE 8.5, 335 x 4 RPE 9, 305 x 4 RPE 8, 305 x 4 RPE 8

DB OHP - 35# 6 each, 50# x 6 each RPE 7.5, 60# x 6 each RPE 9, 155 x 6 RPE 9

2-Count Pause SQ - bar x 6, 135 x 6, 185 x 6 RPE 8, 185 x 6 RPE 8, 170 x 6 RPE 6

Everything felt way heavier than it should today.

6 Kettlebell Movements You Should Be Doing

Pictured: kettlebells with sadness cropped out

1.) The Doorstop - A 30# KB should be sufficient to keep most interior doors propped open. I might suggest a heavier KB (55#) to keep a heavier insulated exterior door open. A 70# KB may be needed to keep the same door open on a windy day.

2.) Swings - I find the following tempo helpful: "One, I hate my life! Two, I hate my life..." Try not to succumb to tedium. If you manage to complete 10,000 swings, congratulations, you are now certified! Certified to judge when to take down any "wet paint" signs.

3.) Circus Get-ups - Lay on the ground. With KB in hand straighten arm, stand up and lay back down. Switch hands and repeat. Do this over and over again until you suffer an existential crisis which should be about 5 reps per side.

4.) The Snatch - no reason other than I just wanted to say "snatch"

5.) Cleans - Those things are practically dust magnets. An old, ripped T-shirt does the job nicely.

6.) Goblet Squats - Because a barbell's too heavy for such a delicate flower.

Happy 4/20!

SQ - bar x 4, 135 x 4, 185 x 4, 225 x 4, 275 x 4 Belt RPE 8, 295 x 4 Belt RPE 9, 275 x 4 RPE 8.5. 275 x 4 RPE 8.5 with belt

Touch and Go BP - bar x3, 95 x 3, 135 x 3, 165 x 3 RPE 7.5, 185 x 3 RPE 9.5, 170 x 3 RPE 8.5, 170 x 3 RPE 9

Close Grip Floor Press - bar x 6, 95 x 6. 135 x 6 RPE 8, 150 x 6 RPE 9.5, 140 x 6 RPE 9

2 Count Pause Squat - bar x 5, 135 x 4, 185 x 4, 225 x 4 RPE 8, 265 x 4 RPE 9, 250 x 4 RPE 8.5, 250 x 4 RPE 9

Pin Press - Bar x 5, 95 x 5, 135 x 5, 155 x 4 RPE 8.5, 155 x 4 RPE 9, 145 x 4 RPE 8, 145 x 4 RPE 9

Trap Bar DL - 135 x 5, 185 x 5, 225 x 5 RPE 8, 215 x 5 RPE 7.5, 215 x 5 RPE 8

BP - bar x 5, 95 x 3, 135 x 3, 155 x 3 RPE 8, 175 x 3 RPE 9, 165 x 3 RPE 8. 165 x 3 RPE 9

DL - 135 x 3, 225 x 3, 275 x 3 RPE 7, 315 x 3, RPE 8, 345 x 3, RPE 9, 325 x 3, RPE 8.5

DB OHP - 45# x 5 ea, RPE 7.5, 55# x 5, RPE 8.5, 50# x 5 RPE8

FR. SQ - bar x 5, 95 x 5, 135 x 5 RPE 7.5, 135 x 5 RPE 7.5

SQ - bar x 10, 135 x 3, 185 x 3, 225 x 3, 255 x 3 RPE 7, 285 x 3 Belt RPE 7.5,/8, 245 x 3

All the sets were easy. I just felt a little grab in the hamstrings in the hole when I started the ascent. I've been pain-free but I was just nervous about pushing it more than I had to. Seems like when one does something with the fear of injuring oneself is an invitation for another setback. 

Touch and go BP - bar x 7, 95 x 7, 135 x 7 RPE 7.5, 155 x 7 RPE 8, 175 x 5 (failed on 6), 165 x 6 RPE 9.5

CG BP - 95 x 5, 135 x 5, 165 x 4 RPE 9, 155 x 5 RPE 9

GHR + purple band x 15

Chin-ups - 8, 6, 5

The plan for the next week is to continue to proceed with caution while slowly testing the hamstrings and work my weak-arsed bench hard.

Turned 52 yesterday. I've been thinking about my goals. I really want to make a serious run at 300/400/500. I have a long way to go to reach that one. Especially my weak ass bench press. Everything I do in the weight room has to be laser focused toward achieving those numbers.

Hit the gym today.

DB OHP - 35# x 8 each. 50 x 8/8/8 each side

DL - 135 x 5, 185 x 5. Felt a little ache in my right hamstring. Didn't want another set back so I aborted.

DB OHP - 65# x 5/4/3 each side

DB Rows - 65# x 10 each, 75# x 10 each, 85# x 10 each

I'll keep working upper body stuff hard until I can squat and deadlift again.

Hamstrings were a little tight. Most of the pain has gone. Decided to make it a bench day.

BP - bar x 5, 95 x 5, 135 x 5, 155 x 5 RPE 8, 175 x 5 RPE 9, 155 x 5 RPE 8, 155 x 5 RPE 8.5, 155 x 5 RPE 9

BB Rows - 95 x 5, 135 x 5, 155 x 5 RPE 7, 175 x 5 RPE 8, 195 x 5, RPE 9, 185 x 5 RPE 8.5, 185 x 5, RPE 9

Thought the BB Rows would be a nice test of the hamstrings. At least get a good stretch out of them.
All good.

One Step Forward...Two Steps Back

Today was supposed to be the start of adding auto regulation into my program.

SQ - bar x 5/5, 135 x 5, 185 x 5. 225 x 5 (RPE 6.5), 255 x 5 (RPE 7.5), 275 x 5 Belted (RPE 8), 295 x 5 Belted (RPE 9)
I worked up to an RPE off 9. So far, so good. Then I took 5% off 280 x 2...outta nowhere, both hamstrings grabbed on that second rep coming out of the hole. I almost dumped the bar but managed to get it racked. F#ck!

I continued on with the BP
bar x 5, 95 x 5, 135 x 5 (RPE 6.5), 155 x 5 (RPE 8), 175 x 5 (RPE 9), 165 x 5 (RPE 9) Done.

I was getting annoyed so I decided to end with hammer curls. Set the timer for 5 minutes
35# each - 15,8,8,6,6. My hammies were aching so I quit before the time was up.

Everything seemed to be going so swimmingly until both hamstrings went. I never had anything like that happen before. Usually, I get a warning and foolishly continue before making it worse. Perhaps, I wasn't recovered fully from my last workout.

In Transition

Recent setbacks have me thinking about auto regulation. I've tinkered with it before using AMRAP sets to determine how much weight to add (or subtract). But now I'm thinking going all in. Adding weight and working up to an RPE of 9, taking say 5%  off and working until I hit a final RPE of 9. It would be easy to drop over my current template. I could go until my fatigue stop on heavy days and cut the sets at say RPE of 8, no fatigue stop on light days.

I had some water in the basement today. A homeowner's worst fear. Just a few puddles that came in from a couple different places.

I cleaned up and dicked around in the gym. Kinda seeing where I'm currently at. Hamstring was fine.

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 5 RPE 7.5, 265 x 5 RPE 8, 275 x 5 RPE 8.5

BP - bar x 5, 95 x 5, 135 x 5, 155 x 5 RPE 8, 170 x 5 RPE 8.5

DL - 135 x 5, 225 x 5 RPE 6.5, 315 x 5 RPE 8.8

Tweaked my left hamstring right out of the gate. First set of squat warm-ups with the bar. I should have known. My hamstrings were very tight from last Saturday's squat work. This is one of the reasons I blow off de-load week. They seem to kill my Mojo more often than not. DOMs are always really bad after the first session following a de-load.

I tried to do some light sets hoping it would warm up but it didn't. I followed up with the ab wheel and some rows with bands.

BP- bar x 5, 95 x 5, 135 x 3, 160 x 5/5/5/5/5

DB Rows - 35# x 10 ea. 50# x 10 ea. 65# x 10/10/10 ea.

The base of my thumb on my fret (left) hand has been sore from all of the bass practice. I'm hoping this will work itself out as it gains strength. Made it a little tough gripping the barbell at first.

Back to Work

Did some band and light dumbbell stuff on Thursday. Threw in some KB snatches for fun,

Today was back to the grind. I had something to do in the afternoon so I planned on splitting this up.

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 265 x 5/5/5/5/5

DB Curls - 35# each x 12/10/8

Ab Wheel Roll-outs x 12/10/8

I plan on benching and rowing tomorrow.