Those are some cute pups. Glad you’re back.
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Back again.
Had a long extended break from going to the gym since I’ve been busy with University for a year, dogs and Esports related stuff. Was focusing on being a player/ content creation then started Fortnite coaching with World Cup which went well . Joined FaZe Clan as a coach then got coronavirus and whole worlds corona time started so my normal gym I used to work at has shut down fully.
Brought my full set up home into my garden and am going to start training again and holding myself accountable on here.
This is everything I brought home:
- Olmypic/ Swiss/ Trap bars
- 177.5kg of assorted plates with tree
- Powertec rack
- Custom adjustable bench
- Keg
- Tires
- Weight sled
- Horse stall mat
Going to be doing 5/3/1 Triumvirate and some conditioning after each session,
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I was wondering where you’d gotten to.
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Glad you’re back. Seems like things have been going well for you.
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29/05/20
Starting to get back into the swing of things again starting light everything feeling good though.
Press
40 x 5
45 x 5
50 x 6
Incline Press
30 x 10 x 3
Swiss Bar Bodyweight Rows
10 x 3
31/05/20
Trap Bar Deadlift
using trap bar for all my deadlifts since I can put it on the soil on fake grass and also don’t want to crack any paving slabs on my set up
80 x 5
90 x 5
100 x 5
Swiss Bar Rows
30 x 10 x 5
Hanging Leg Raises
10 x 5
01/06/20
Bench
50 x 5
60 x 5
70 x 12
Incline Bench
40 x 10 x 4
Meadows Row
20 x 4 x 10 on trap bar just lifting 1 side on wide grip with 2 plates each side
03/06/20
Squats
Squats felt very rough. Have been doing bodyweight but getting used to low bar again and feet position felt janky overall,
Went up to 60 x 3 then did sets of 10 with the bar to get back in the groove.
Did 3 sets of keg runs on the lawn then got in the new hot tub I just set up. Good times
05/06/20
Press
40 x 5
50 x 5
55 x 8
Incline Press
40 x 10 x 4
Swiss Bar Bodyweight Rows
10 x 4
Superset with
Plate Overhead Extensions
20 x 10 x 4
06/06/20
Nice cold wind today made everything a breeze. Deads felt great too working my way back up to a good amount.
Trap Bar Deadlift
100 x 5
120 x 5
140 x 5
Bentover Rows
Think I’m gonna stick with these on a straight bar and work up to good reps since my posterior chain is shambles from what I’ve noticed with last weeks squats.
50 x 10 x 4
Hanging Leg Raises
10 x 5
Did some lightweight RDL’s after. Going to stick with these and work upwards with high reps.
09/06/20
Brought home even more equipment, got two 25kg dumbbells, extra keg, two wood mats so I can do proper deadlifts, a band that I’ve already lost and a boxing bag I can rig up to a tree.
Bench
60 x 3
70 x 3
75 x 12
60 x 16 going to start amrap FSL’s on everything except deads I think.
DB Incline Bench
25 x 8 x 4
Bentover Row
60 x 8 x 4
Figured out my accessory lifts that fit.
11/06/20
Squats
felt much better today, got my old squat shoes out and fixed my technique a little bit. Main things were that my hands were over extended since my grip was too narrow.
75 x 3
85 x 3
95 x 7
75 x 10
Paused Squats
40 x 5 x 5 focusing on my grip and getting a pause in the hole since that was my weakness on my main lift
superset with
Hanging Leg Raises
5 x 5 also with a bit of a pause
Keg Carries
Swapping the light and heavy keg out each run
4 total carries back and forth
nearly died after this
12/06/20
Press
50 x 3
55 x 3
60 x 8 very happy with this
50 x 8
Banded Pull Ups
4 x 3
High Incline Press
40 x 10 x 4
Swiss Bar Bodyweight Rows
5 x 5
Superset with
DB Overhead Extensions
25 x 5 x 5
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16/06/20
Had a couple days break from training since I tweaked my knee from squats I think. Most likely from my platform not being completely level and also I have a bad habit of sitting on that foot when I’m on my computer which certainly hasn’t helped. Has been clicking for a few days kind of a triple click as I extend it so decided once it felt better to swap to conventional deads as trap are too quad based and also do more posterior chain work.
Deadlifts
100 x 5
120 x 3
130 x 3 these all felt good didn’t want to go too hard on AMRAP.
Giant Set of
Hanging Leg Raises
8 x 4
RDL
60 x 8 x 3
Meadows Row
8 x 3
Going to take it easy as well as fix my platform levelling which will involve getting a leveller machine but will be worth it in the long run.
18/06/20
Spent a good amount of time digging up dirt and moving it down the garden
19/06/20
Bench
60 x 5
70 x 3
80 x 12 these moved really well pretty sure this is an all time PR
Giant Set of
Bentover Rows
60 x 8 x 4
Incline DB
25 x 8 x 4
Curls
7 x 10 x 4
Dug up a load of dirt afterwards as well
Been very busy with DIY/ gardening so this was my last training session of my first 5/3/1 cycle back.
21/06/20
Squat
80 x 5
90 x 3
100 x 10 pretty sure this was a rep PR not 100% although moved well, starting to tighten my back a lot more and keep my elbows under the bar.
Paused Squats in the hole
70 x 5 x 5 just practising staying tight
This is where the digging starts. Have done about an hour a day of removing the top layer or grass on our lawns stretching down the garden. Garden is about 100 foot long with two lawns on the way downwards. Somewhere in the region of 1000 square foot that needs to be removed(mostly done so far just needs to be raked). On top of that have been completely redoing my own part of the garden for the gym.
Couple pics of my gym areas progress.
Installed a new path on the entrance as well as a storage area for kegs etc. Finishing digging up and levelling the area before getting a whacker plate to smooth it out.
Ordered six 6 x 4 feet horse stall mats due for delivery sometime this month, my area is going to be four mats laid 12x8 down as a base, then two extra mats on the near side for deads/ DB / row work. Then on the far side a single mat for the main rack to go on and space to walk around. Going to be fitting railway sleepers around two of the edges to help keep dirt off as well.
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Finished my set up and all the garden projects, will post some pics soon.
Got back on the second cycle of 5/3/1
12/07/20
Press
40 x 5
47 x 5
52 x 12 PR
Banded Pullups
3, 3, 3, 2
Swiss Bar Bodyweight Rows
8, 8, 8, 6
Swiss Bar High Incline Bench
50 x 10 x 4
.
.
13/07/20
Deadlift
100 x 5
120 x 5
140 x 5
RDL
60 x 10 x 4
superset with
Leg Raises
10 x 5
Kroc Rows
25 DB till failure around 30 reps
.
.
16/07/20
Bench
60 x 5
70 x 5
77 x 15 PR
Barbell Rows
60 x 8
70 x 8
77 x 15 took some pauses on these as I did them
DB Incline Bench
25 x 8 x 4
Superset with
DB Curls
7 x 10 x 4
Medball Tosses
3 mins, would do a chest pass motion then run after the ball and throw it back
New grass makes conditioning a lot easier to do
Readjusted my Training max based on what I hit for an AMRAP at the end of the cycle, from here will add 2.5kg to upper body lifts and 5kg to lower monthly
Press 60 x 8 = 75kg, TM = 67kg
Dead Hit 140 x 5 not AMRAP so will say conservatively around 160+ region
Bench 80 x 12 = 112KG, TM = 100kg
Squat 100 x 10 = 133kg, TM = 120kg
Leaving this here so I don’t mess up the % as I continue
18/07/20
Squat
80 x 5
92 x 5
102 x 12 PR took my time with these feeling extremely good though
Paused Squat
62 x 5 x 5
Superset with
Hanging Leg Raises
5 x 5 getting better at these technique wise, getting legs parallel to the bar
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21/07/20
Press
40 x 3
52 x 3
62 x 8 PR nice little 2kg improvement from last cycle
Negative Pullups
3, 2, 2, 2, 1
Swiss Bar High Incline Bench going to increase the incline amount since these are more chest currently
52 x 8 x 4
Swiss Bar Bodyweight Rows
8, 8, 8, 6
Did a finisher 1 arm curls superset with 1 arm tricep overhead extensions
9kg Dumbbell for 5 x 5 reps per arm on each
13/07/20
Deadlift
100 x 3
125 x 3
145 x 5
RDL
65 x 8,
85 x 5
95 x 5
95 x 5
65 x 8
Leg Raises
5 x 5
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24/07/20
Bench
70 x 3
80 x 3
90 x 8 PR
100 x 3 Joker Set
110 x 1 Joker Set
Did two joker sets since I was feeling good, might start also doing AMRAP FSL on main lifts occasionally for more volume
Barbell Rows
60 x 3
70 x 3
80 x 3
90 x 7
90 x 5
90 x 5
60 x 5
DB Incline Bench
25 x 8 x 4
Giant Set of
Flys, Skullcrushers, Curls (all on incline, no rest)
7kg x 8 x 4
Boxing
4 mins on, 90 sec off, 2 mins on
Finished my set up, will post pictures tomorrow
Finished my outdoor set up finally.
Also have gotten a concept 2 rower, couple more plates and my SSB back.
26/07/20
Squat
85 x 3
97.5 x 3
107.5 x 11 PR nice
Paused Squat
75 x 5 x 5
Superset with
Hanging Leg Raises
8 sets of 5
Rowing
10 minutes roughly
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29/07/20
Press
50 x 5
58 x 3
64.5 x 7 PR these are feeling good, technique is the best out of my main lifts and my core is feeling way more solid with the leg raises, going to be adding in more ab work soon
Negative Pullups
10 Total
Swiss Bar High Incline Bench
50+ total reps, top set was 45 x 8
Band Pushdowns + Band Face Pulls
50 total of each
Tried to figure a set up to do pulldowns for a good amount of time but bought a pulley that makes it a lot easier. Completely refurbishing the shed and doing new flooring so I can set up a conditioning area
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30/07/20
Deadlift
120 x 5
137 x 3
152 x 6 Nice
RDL
70 x 8 x 3
superset with
Leg Raises
5 x 5
Spent ages cleaning the shed and putting in new flooring