Day 29

Workout A:

• Box squat: 235 pounds 3x5 - RPE 7
• Bench Press: 205 pounds 3x5 - RPE 6
• Barbell Row: 185 pounds 3x5 - deload due to elbow injury - RPE 8

Box squats are difficult! They have definitely helped me correct some form issues in only a couple of training sessions, but they are hard!

The bench press moved really easily today and my elbow is only feeling a little stiff right now. 

Barbell rows seem to move at a RPE of 8 no matter how much weight I use. 

I'm working late shifts this week, so we'll see how this effects my training. 

Day 28 - Staying with Box Squats

Workout B

• Box Squat: 230 pounds 3x5 - RPE 6
• Press: 130 pounds 3x5 - deload due to elbow injury - RPE 7
• Deadlift: 310 pounds 1x5 - RPE 8

On my first set of box squats, I was definitely leaning to the left. This was corrected by the third set. I deloaded the press because of my elbow. The deadlift is still progressing, but I feel like I'm struggling more than I should with this amount of weight. At least it isn't stalling like it did the last time I was around this same amount of weight. 

Day 27 - Merry Christmas...and an elbow injury

Workout A

• Squat (box): 225 pounds 5x5
• Bench Press: 200 pounds 3x5
• Barbell Row: not done due to elbow injury

First off: Merry Christmas to everyone.

A few days ago, I tried squatting in the low-bar position and had something pop in my left elbow. I decided not to workout that day and rested until today. When I tried lifting today, the pain was bad but the lack of strength in that arm was worse. Since my squat form hasn’t been acceptable, I did box squats. I deloaded on the bench press and was able to get through those sets without elbow issues. The barbel row was a no-go because I had no grip strength in that arm. I’ll need to use straps on rows and deadlifts for the time being, but I’m not sure how much weight I’ll be able to use even with the assistance.

For Christmas, my family gave me a pair of Adidas 4.0 weightlifting shoes. I will let you know if they make a difference in my training.

Day 26 - I finally did it! Low-bar squats!

Workout B

• Squat 135 pounds 5x5, RPE 5
• Press 145 pounds x5, 5, 1
• Deadlift 305 pounds 1x5, RPE 8

I finally got the bar in a low-bar position without too much discomfort. I was a little worried about adding too much weight today, so I kept it light with the plan to add 10-20 pounds per session to work my way up to a reasonable weight over the next few weeks. 

Work has been really busy this week and I didn't have much energy for the press. I surprised myself with my success on the deadlift. This is probably due to the easier weight I used on the squat. 

Day 25 - Frustration

Workout A

• Squat 305 pounds 2x5, skipped the last set because of poor form
• Bench Press 220 pounds 3x5
• Barbell Row 190 pounds 3x5

I recorded my second squat set today and was not happy with what I saw. The weights were leaning to the left, I had significant butt wink at the bottom, and my hips were shifted to one side. Even I completed all of the reps, I think I'm just asking for trouble if I keep adding weight at this point. I've been high-bar squatting until my shoulder mobility allows me to do low-bar squats. This session shows me that I need to change something, whether I finally try low-bar or drop the weight, so that I don't hurt myself. In November 2018, I pulled my right groin on a set of squats and I'm pretty sure my form then was similar to my form now. Pushing forward with more weight or even the same weight doesn't make sense because any injury due to poor form will only set me back. 

Day 24 - Changing diet goals

Workout B

• Squat 300 pounds 3x5, RPE 8
• Press 140 pounds 3x5, RPE 9
• Deadlift 305 pounds 1x2

The squat moved a lot more easily than last session, even though I had a long shift at work today and very little sleep last night. I was able to grind out the press, but the deadlift was just too much for me at the the end. 

My diet has changed a little bit in the last few days because my weight goals are now different. I've been persevering a lot lately on my diet, my weight, and I don't like how it's effecting me and how it may effect my kids. I don't want my kids do be obsessed with weight, but I do want them to be mindful of health. While I still keep a daily log of my caloric intake, I don't talk about calories with my kids. Instead, I keep the conversation focused on healthy food choices, exercise, staying active, etc. I'm still trying to eat 200-230 grams of protein a day and to stay away from desserts and treats. We'll see where my weight and waist measurements go from here. 

Day 23 - Ready for a Deload?

Workout B

• Squat 300 pounds x 2,3,3
• Bench Press 220 pounds x 5,5,4
• Barbell Row 190 pounds 3x5 - RPE 7

My legs were jelly today! I worked last night and just couldn’t get it going today. I can wasn’t too surprised that I missed the last rep on the bench press, but my performance on the squat really surprised me since I didn’t struggle with it at all during my last training session. I’ve got some long shifts coming up so I don’t know if I’ll be successful with this same weight on Monday. 

Day 22 - Missing Reps

Workout B

• Squat 295 pounds 3x5
• Press 140 pounds x 5,5,4
• Deadlift 305 pounds 1x4

I missed the last rep on both the press and deadlift. I played basketball this morning and it did tire me out for the day. The recommendation to continue to make progress with this program would be to eat more and to stop playing basketball to allow for optimal recovery. I fully understand that my progress will be slower because of basketball, but I’m okay with that because I LOVE to play basketball! We’ll see if I need to deload in the near future.

Day 21 - slowing down

Workout A

• Squat 290 pounds 3x5 - RPE 8
• Bench Press 215 pounds 3x5 - RPE 9.5
• Barbell Row 185 pounds 3x5 - RPE 7

The last set on the bench press was tough. We’ll see how I my next sets go at the end of the week.

I’ve still not been eating well. Since I’ve lost some weight, it’s been difficult to want to eat more food each day. I know my numbers will stall really soon because of this issue.

Day 20 - RPE

Workout B

• Squat 285 pounds 3x5, RPE 7
• Press 135 pounds 3x5, RPE 7 
• Deadlift 295 pounds 1x5, RPE 8

I came across a podcast on what to document in a training log and I decided I needed to add some more information. One piece of information that I will now include is the RPE for each exercise. RPE is the “rate of perceived exertion” and is a subjective measure of the effort needed to complete a set at a given weight. This should help me keep track of my levels of fatigue and if I need to change to facilitate better recovery. For example, if I notice my RPE fluctuating up and down during linear progression, I may notice a pattern in my diet or sleep that could contribute to some training sessions  being harder than others

Day 19 - In the Groove

Workout A

• Squat 280 pounds 3x5
• Bench Press 210 pounds 3x5
• Barbell Row 180 pounds 3x5

Right now, all of my lifts are feeling smooth. I hope to keep this up as the weights continue to increase.

Day 18 - Switching Deadlift Grip

Workout B:

• Squat 275 pounds 3x5
• Press 130 pounds 3x5
• Deadlift 285 pounds 1x5

Even though I only pulled 4 reps on my deadlift last time, I still went up by 10 pounds because the failed set was due to grip pain and not a lack of strength. I switched to an alternating grip with my left hand pronated and my right hand supinated. I was able to pull the weight without any pain doing it this way. Next time, I'll switch so that my left hand is supinated.

Both the squat and press went well today.