Dang son! Why do you people all have so nice garage gyms? … or garages…
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That’s called a gym, not a garage gym.
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Strong wedge there. Ultimate cheat mode engage lol
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Thats a fancy platform
Obviously we are hanging out with the wrong people lol
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I guess it’s technically a shed.
@Koestrizer there’s three decent garage gyms in town that I know of. Been to two of em at this point. Just happens to be that in the last year I’ve made more friends than any time in my life previously. Kinda snowballs into all kinds of opportunities
Felt stronk on the day. Top end capacity is definitely up. My best is still 270kg with bumpers / memes but I think my calibrated plate capacity is up there or better right now.
Platform wasn’t that good actually. Bit too squishy on the outside.
Musings on programming. Squat and deadlift are aight I think. Sub in/out some more hypertrophy-y movements i can push without destroying me fatigue and some tweaks to volume but overall is about there.
Bench feels like a mystery these days. When I have some time gonna have to have a rethink of the weekly structure of bench training and set a volume baseline to start us off, collect training data from and build on. Will just finish the week with volume. Worst case I get thiccer. Umm something I’m interested in are machine movements now that I’m through the gym more often on the way home from work. Can really pump out the reps on em. I know of Bryce Lewis number 1 lifter 105kg class in the US having done quite a bit of that.
Not training related exactly but me garage gym in Bendigo (the dungeon-i one) has gotten a new tenant. Just so happens that the stars have aligned so that a local weightlifter has moved his gear/club into the garage so that’s weights, platform, squat stands and barbell.
Bumps the capacity of the garage gym up to 4-8 people at a time with over a 1000kg in weights. It’s fun getting more people around almost like a little barbell club. I vote for Bendigo Barbell Club because BBC for short.
I don’t know where this will go but it feels like building up something. Bit of cash coming in to offset the excessive spending on gym equipment is nice as well.
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Nice.
Pretty sure that would violate Covid regs here but I’m jealous, these “garage” setups are sweet.
Nah not here rn. 15 peeps allowed so is pretty much open season
Wasn’t quite as satisfying re arranging the garage gym as I thought it would be. Feng shui isn’t quite on point lol. Mostly just created more space so more people can lift. Still an Olympic weightlifting platform to be put into the space.
Edit: there are spiders. Australian spiders. Need to fumigate the whole place
Also thought it’d be funny pissing off the neighbours by having like 5 people deadlift at once.
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Good sesh this evening. Had 6 peeps in the garage going hard-ish and heavy. Most people there’s ever been in here.
Pretty much a perfect session on my part. Despite the high intensity atmosphere hit my prescribed work right on target. Ability is up from previous weeks at same RPEs. Light meme deadlift single at 240kg and rep PR squats 157.5kg 2x8 both @ RPE 6.
Don’t enjoy rep squats at all but I think they good for me.
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I like that dog
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Gym dog will spot if need
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Been fun running me own programming for few weeks now. Squats and deads going well with plenty of room to progress. Bit lucky to pick a decent starting point in terms of frequency, volume and relative intensity. Also been interesting to run a similar weekly split and track/evaluate how things are going to make tweaks.
Performance has been pretty high every squat/bench session allowing for working near or beating rep PRs every session. Maybe I’m too well recovered going by that indicator and could stand to squeeze in more volume within my overall recovery capacity. Probably add more accessory work to make up the volume instead of an extra set on the comp lifts because that’s a pretty big jump like adding in a set of hack squat would be a smaller bump in volume vs adding in a set of high rep comp squats.
Bench I’m not so sure how to approach tbh. In the end just doing work is the key but I’ll probably restructure bench training in coming weeks see if I can put together something that works better. Other than a little bit of volume bump squats and deads will run similarly until we run out of progress.
Not that it’s super informative given it’s only two weeks of training but this is what I’ve run so far (+/- skipping exercises all over the place lel)
| Sets x Reps | RPE | Exercise | Approx. Weight | Actual Weight | Sets x Reps | RPE | Exercise | Approx. Weight | Actual Weight | |||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Day 1 | Deadlift/Squat Hi | Sunday | Garage | Day 1 | Deadlift/Squat Hi | Sunday | Garage | |||||
| Comp Deadlift | 1x10-12 | @ 6-7 | 210kg x 12 @ 5 | Comp Deadlift | 1x10-12 | @ 6-7 | add set if ez pz | 220kg | x12+ | |||
| Squat Variation | 3x3-6 | @ 6-7 | Tempo Squat | 3x3 @ 155kg @ 6 | Squat Variation | 2x3-6 | @ 6-7 | Double Pause Squat | 1x1 165kg @ 6 | |||
| High Bar | 2x8+ | @ 6 | 8x2 135kg @ 6 | High Bar | 2x8+ | @ 6 | 137.5kg | Undershot | ||||
| Cable Row | 2x12 | @ 6 | Barbell Row | 4x8 | @ 7 | |||||||
| Lat Pushdown | 2x12 | @ 7 | Skipped | Lat Pushdown | 2x12 | @ 7 | ||||||
| Curls | 3x12 | @ 8 | Skipped | Delts Brah | ||||||||
| Day 2 | Lower Hypertrophy | Monday | McQuinns | Day 2 | Lower Hypertrophy | Monday | McQuinns | |||||
| Hack Squat | 2x10 | @ 6 | 1x10 4 plates | Hack Squat | 2x8 | @ 7 | 2x10 4.25 plates | |||||
| GHR | 2x12+ | @ 6 | 14 | GHR | 3x12+ | @ 8 | 14 | |||||
| Leg Press | 2x12 | @ 6 | 7 plates @ 5 | Leg Press | 4x12 | @ 7 | 7 plates @ 5 | |||||
| Ham Curl | 2x12 | @ 6 | Seated Ham Curl | 3x12 | @ 6 | |||||||
| Machine Rows | 4x12 | 2 plates | ||||||||||
| Adductors | ||||||||||||
| Abductors | ||||||||||||
| Bench Variation | 3x4 | @ 7 | Spoto Press | |||||||||
| Day 3 | Bench Hypertrophy | Tuesday | McQuinns | Day 3 | Bench Hypertrophy | Tuesday | McQuinns | |||||
| Bench Variation | 2x3 | @ 7 | 120kg 2x3 @7.5 | TnG Bench | 3x10 | @6 | 100kg | |||||
| DB Bench | 2x10 | @ 6 | 45kg x 10 | DB Bench | 3x10 | @ 7 | 45kg x 10 | |||||
| Machine Press | 2x10 | @ 6 | 2 plates x 10 | Machine Press | 3x10 | @ 7 | 2 plates x 10 | |||||
| Chest Flyes | 2xAMRAP | @ 9-10 | Chest Flyes | 2xAMRAP | @ 9-10 | |||||||
| Pull Ups | 3x10 | @ 6 | ||||||||||
| Row | 2x10 | @ 6 | Lat Pull Down | 2x10 | @ 6 | |||||||
| Machine Curl | 3x10 | @ 8 | Machine Curl | 3x10 | @ 8 | |||||||
| Rear Delts | 4x | Rear Delts | 4x | |||||||||
| Wed - Rest | Wed - Rest | |||||||||||
| Day 4 | Squat/Deadlift | Thursday | Garage | Day 4 | Squat/Deadlift | Garage | ||||||
| Comp Squat | 2x8 | @ 6-7 | 155x8@ 6 | Comp Squat | 2x8 | @ 6-7 | 157.5kg | @6.5 | ||||
| Deadlift Variation | 1x3-6 | @ 6 | 230x3@ 6 | Pause Deadlift | Deadlift Variation | 1x8 | @ 6 | Meme Deadlift | 240kg @ sub 6 | |||
| Romanian Dids | 2x12 | @ 6 | 120x12 @ Sub 5 | Deficit RDLs | 3x12 | @ 6 | 130kg ish | 140kg x 8 @6 | ||||
| Back Raises | 2x15 | @ 6 | Back Raises | 3x15 | @ 6 | |||||||
| Deltsbrah | ||||||||||||
| Wide-Grip Bench | 2x8 | @ 6 RPE | Wide-Grip Bench | 3x8 | @ 6 RPE | |||||||
| Incline Bench | 2x10 | @ 6 RPE | Incline Bench | 3x10 | @ 6 RPE | |||||||
| Fri -Rest | Fri -Rest | |||||||||||
| Day 5 | Bench Hi | Saturdays | Day 5 | Bench Hi | Saturdays | |||||||
| Comp Bench | 6x3 | @ 6RPE | //// | 105kg | Comp Bench | 6x4 | @ 7RPE | |||||
| Weighted Dips | 2x10 | @ 6 RPE | 20kg | Weighted Dips | 3x10 | @ 7 RPE | ||||||
| JM Press | 3x10 | @ 6 | 60kg x 8 | JM Press | 3x10 | @ 7 | ||||||
| Triceps | 1x AMRAP | Triceps | 1x AMRAP | |||||||||
| Delts Ultraset | Delts Ultraset | |||||||||||
Aight so from week 1/2 info I put together week 3. While each lift/movement pattern has its own fatigue and recover to consider there is also the overall effect of all the overloading working sets/lifts to consider. Maybe pushing 20+ working/overloading sets per week total across all three lifts is on the high end. We will see how we go
| Sets x Reps | RPE | Exercise | Approx. Weight | Actual Weight | |
|---|---|---|---|---|---|
| Day 1 | Deadlift Hi | Sunday | Garage | ||
| Comp Deadlift | 2x10-12 | @ 6-7 | 225kg | ||
| Squat Variation | 1x3-6 | @ 6-7 | Pause Squat | 150-160kg | |
| High Bar | 3x8+ | @ 6 | 140kg | ||
| Cable Row | 3x12 | @ 7 | |||
| Lat Pushdown | 2x12 | @ 7 | |||
| Rear Delts | |||||
| Day 2 | Lower Hypertrophy | Monday | McQuinns | ||
| Comp Bench | 3x5 | @ 7 | |||
| Hack Squat | 2x15 | @ 8 | |||
| GHR | 3x12+ | @ 6 | 14 | ||
| Leg Press | 2x15 | @ 7 | 7 plates @ 8 | ||
| Seated Ham Curl | 2x15 | @ 8 | |||
| Adductors | |||||
| Abductors | |||||
| Day 3 | Upper Hypertrophy | Tuesday | McQuinns | ||
| Bench Variation | 3x3 | @ 7 | Tempo Bench | ||
| Machine Flat | 2x15 | @ 8 | |||
| Machine Press | 2x15 | @ 8 | |||
| Chest Flyes | 1xAMRAP | @ 9-10 | |||
| Lat Pull Down | 3x10 | @ 8 | |||
| Machine Row | 3x10-15 | @ 8 | |||
| Machine Curl | 3x10 | @ 8 | |||
| Rear Delts | 4x | ||||
| Wed - Rest | |||||
| Day 4 | Squat Hi | Thursday | Garage | ||
| Comp Squat | 2x8 | @ 6-7 | 160kg | ||
| Deadlift Variation | 1x3-6 | @ 6 | Pause Deadlift | 220-240kg | |
| Deficit RDLs | 2x10 | @ 7 | 142.5kg | ||
| Back Raises | 1x15 | @ 7 | |||
| Side Delts | |||||
| Wide-Grip Bench | 3x8 | @ 6 RPE | |||
| Incline Bench | 2x10 | @ 6 RPE | |||
| Fri -Rest | |||||
| Day 5 | Bench Hi | Saturdays | |||
| Comp Bench | 3x8-10 | @ 7RPE | |||
| Weighted Dips | 1x10 | @ 7 RPE | |||
| JM Press | 2x10 | @ 8 | |||
| Triceps | 1x AMRAP | ||||
| Side/Front Delt | |||||
| Squat | 9 sets | ||||
| Deadlift | 8 sets equivalent | ||||
| Bench | 6 sets | ||||
| Back | 10 sets |
Well trained dog, mine stands under the bar when I do DLs
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Another productive squat/deadlift sesh with the boiz. Maybe it’s get a shift in mindset or reframing psychologically but decent streak of “good” sessions now x5-6
Sumo Deadlift Rep PB 225kg x 12 @ RPE 5. Technique is pretty cheaty not gonna lie lol.
Also did a snatch… if u can call it that as a warm up. Maybe crossfit level. I’ll get the resident weightlifter to have a look.
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