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.