strained my right shoulder a few months back so the hard lifting came to a halt but I’ve still been dilly-dallying around in the weight room . . have a two car garage and am turning the one bay into a garage gym for the boy (9 y/o) and I . . he broke his elbow wrestling about a month back so he’s been limited on the strength work too but we’ll both be back soon
as for the garage gym so far I have an Olympic bar, SSB, trap bar, a technique bar for the boy, a landmine, a yoke with spotter arms, 35, 50 and 65lb kettlebell pairs, DBs up to 40lbs, a box jump, sandbags up to 150lbs, med balls up to 30lbs, a multi-grip pull-up bar, set of bumper plates and 2 sets of cast iron plates . . I have a push-pull sled from freak athlete coming and am considering jammer arms for the yoke as well . . haven’t bought a bench yet cause I’m not able to bench press but will soon
tonight’s session:
Hang snatch - 6x2 w/115lbs
Sandbag over bar (52”) - 10x1
Neutral grip pull-ups - 5x8 w/BW+25lbs
Offset carries w/65lb KBs - 2 sets each side at 40 yards
gonna try some landmine push presses and sandbag floor presses on Friday to see how the shoulder handles it . . I’ve been doing banded face pulls everyday and that seems to be helping
5 rounds -
40 yard Yoke carry w/264lbs (can definitely go heavier next time)
30 yard carry w/150lb sandbag
30 yard carry w/65lb KBs
this was fun .. sandbag is the hardest for sure . . I bought a loadable wheelbarrow to add into these carry medleys and also a 50lb and 100lb feed sack style sandbag from Rogue . . the 100s for me just to vary the weight a little bit and the 50s for the boy to mess around with . . I’ll probably load it with something lighter than sand for him to start with, I think I read that filling it with mulched rubber could get it to 20-25lbs . . he only weighs a little over 70 so that’d be a good place to start with him
I have a push-pull sled, drag strap and pulling rope coming Saturday and then ordered a cambered swiss bar today to start to get back to some bench pressing . . haven’t benched in over 4 months but some of the overhead stuff I’ve been doing hasn’t bothered my shoulder at all so we’ll see
Landmine attachments are cheap and make good home gym accessories for variety. You could also set up a pulley cable system with those exposed rafters. You need a couple pulleys, some wire cable, a couple carabiners and a loading pin for the weights.
had chatgpt create me a performance-based 8 week program centered on the equipment I have . . at 36 y/o the goal moving forward is to be powerful and athletic
first pressing session in a looong time so I’m easing back into with the weights, shoulder doesn’t feel too bad post-lift . . we’ll see what it feels like tomorrow . . the boy joined me for awhile and was working on cleans with his technique bar and then carried a 35lb sandbag for 5 minutes straight without putting it down
W2D2 - 10 degrees outside and got er up to about 40 in the not-yet-insulated garage gym sanctuary . . was comfortable enough with a sweatshirt and sweatpants
Rotational med ball slams - 3x5 each side
Close grip swiss bar floor press - 5x5 w/195lbs
supersetted w/
Meadows row - 8x each side w/120lbs added