Rogue SML2 Monster Lite squat stands with pull up bar(After looking at racks and stands this seems like a great in between. It also doesn’t need to be secured to the floor since the uprights are in the middle of the base, and they come with super heavy duty catch racks)
Rogue Beater Bar. Was a little worried it wouldn’t be as nice as the Rogue bar, buts its a great bar for the price (165)
Rings for things like dips and to do some psuedo dumbbell work with things like triceps/chest/biceps
Rogue Heavy Duty Adjustable Bench. This thing is a tank, glad I sprang the money for this instead of going cheap and ending up with something that would not have been as sturdy.
Bumpers to put on first so its a bit quieter and so it absorbs a bit of shock so as not to ruin my garage floor
Not Pictured: Already had a Prowler, ab wheel, some bands
Went with Horse stall mats at a local Tractor Supply, got them for a steal at 40 bucks a piece x 2 mats, which gives me an 8’x6’ coverage.
I might start logging my workouts a little more as I’m going to be dieting in the new year and its always more exciting with fat loss happening for me.
Still waiting to get a few plates to make the gym fully functional, but I’m gonna restart logging the workouts here
Inspired by guys like Alpha and Jamie over at Chaos and Pain, and CT for his 6 weeks to Super Hero workout which I loved, I had CT whip up a “Superhero Size and Strength” workout for me which is now in full effect. I really like the full body nature of the workouts, the frequency, and the emphasis on the big lifts.
Workout designed by CT looks like this:
[quote]
DAY 1
Squat
Bench press
Chinese row (chest supported barbell row)
DAY 2
Deadlift
Military press (or push press)
Chin-ups (or high pulls)
The first time you do a workout you use a 3-5 double progression model (for 4-5 sets)
The second time I would use a “long cluster triples”… using 70-75% of your max… 30 total reps in 6 minutes or less (for each exercise). When you can complete the 30 reps in less than 6 minutes you add 5-10lbs… if you need more than 6 minutes, keep the same weight next time.[/quote]
Going to do 6 week blocks, deload by either training lighter or lowering volume depending on how things are going, and continue on another 6 weeks
Week 1 is in the books:
Day 1:
-Deadlift 5x3 @ 185 (these were severely limited by leg soreness, I just did my DC squat session 3 days before starting this program, so I lowered this weight significantly)
Overhead Press 5x5 @ 115
Pull ups 5x5 with slow negatives
Day 2 :
-Squat 5x5 @ 175 (easy, starting light to ramp up over the 6 weeks)
Bench 5x5 @ 155
Row 5x8 ramping up and squeezing the back muscles, slow negatives
B - Squat 10x3 @ 175 in 5:58 (breathing like a locomotive at the end…)
C - Pendlay Rows 10x3 @ 155 in 5:00
D - 16 minutes on bike
Moderate session in terms of weight, but the cardio was good from the squats, the last few sets of each exercise were medium hard only though, going to pump the weight up next week.
Took a nap and had a cheat meal after this session which was at the end of the day for me. Perfect ending to a good day off of work.
Sadly I really havent been able to use it yet, I’m waiting on the final shipment of weights so that I can load it properly. I only have 45’s and 25’s right now, which make things either a bit too light, too heavy, or perfect for only one exercise that day making it so I would have to go to the gym anyway :-/
They should be here this week though, then its all good.
A - Deadlift 5x3 @ 205 , easy peasy, just getting the speed back. Trying to get fairly conservative since I’m doing this lift twice a week
B - Overhead Press, 5x5 @ 120, another easy-ish load. “Work”, but not draining
C - Pullups 5x6, goal is to build this to 5x10 as the weeks go on, then add weight
16 minutes of casual biking. Usually I do HIIT when dieting, but since I’m limited in my choices this time around I’m trying some of my old tactics but a bit differently just to see how it works.
[quote]Lonnie123 wrote:
Happy New Years everyone, looking forward to a productive training year and a great personal life, hope it’s the same for you[/quote]
Thanks Alpha, you might notice my workout layout is a bit more “alpha” lately as well. Every day is a Squat/Bench/Row and a Dead/Press/Pullup, liking it a lot so far.
Diet update… Very odd this week. waist measurement is nearly the same, maybe a little smaller, looking leaner in the mirror I think but weight is UP to 188… Almost 4 pounds. Unusual to say the least. Interested to see what next week brings.
Training
16 min warmup on the bike, currently at 4 of these a week. Might kick up the intensity here is the fat loss isn’t evident by next week or so, goal is to keep cardio minimal though.
Bench 10x3 @ 160 in 6:46
Squat 10x3 @ 180 in 5:57
Pendlay Row 10x3 @ 160 in 5:00
Breathing pretty heavy during those last 2 exercises, really liking this layout so far.
I just estimated based of what I knew to be my relative max, and used a conservative number a la Jim Wendlers “Training Max”
So if I knew I could lift 225 I just used 205, and did 70% of that. You could do 75% but I’ve found starting light helps as i always eventually stall and with the weights I lift I’ll be at 75% in no time anyway.
i do warm up passed that though, meaning if my work sets are going to be with 155 I will warm up to 195 for a single and drop back down, seems to make the working sets easier by priming the nervous system.
For the build for bad circuits I would Not do this though. You are working up to a very high percentage of 1RM every single day, so I would figure out the 1rm of each lift before starting the program and just plug the numbers in and do them as written out. Definitely do not work up to a daily max on that program
Sunday - Did Colluci’s 365 rep challenge yesterday with just curls and tricep extensions… Not exactly hard core but my current program doesn’t have any arm work in it so there you go. Good pump, good work. Glad I did it but it did tax my lower back a bit. I would do it on Saturday next time
Monday:
Pull-ups 5x7
Ohp 125 5,5,5,5,4
Dead 225 3,3, 3, 3,3
Good workout, prob could have gotten the last rep on the press, but with the frequency of pressing I’m doing im trying not to fry myself.
First workout in the Home Gym… AWESOME. This really felt as good as training ever has. Not to get too philosophical meathead over here, but it was a great environment just being 1-on-1 with the weights, no other people, no other reason doing it other than to challenge yourself and get the work in for the day.
A - Bench, 5x5 @ 165. All good sets and reps
B - Squat 5x5 @ 185, again, all really solid. The Rogue Equipment I have is REALLY nice
C - Bodyweight inverted rows on the rings. 5x8, hard contraction, and “dead stop” from the ground
Added a rep to each pull up set and shaved about 30 seconds off of my time last week. Going to stay here until I get it under 6:00 per CTs instruction. Breathing like a locomotive at the end here. Good work.
B - dead lift, 10x3 @ 205 in 5:45
Tough but got it in under 6:00 so up the weight goes next week.
Weight 181, waist 35. Lost 1.25 inches and 3 pounds in 3 weeks. Perfect progress. Not changing anything here until waist circumferences stays the same for 2 weeks.
Bench - 10x3 @ 165 in 6:55
Squat - 10x3 @ 185 in 7:45
Pendlay Rows - 10x3 @ 165 in 5:40
Only managed to get the rows done in under 6 minutes. This session was rough, I couldnt get myself “up” for the morning session and the weights felt heavy on the bench. Hopefully next week is better.
My lower back is ffffrriiied too. All the deadlifting and rowing is catching up with me. Gonna have to find a way to make this easier on my low back at least 1 day a week.
