5/23
Squats (belt less)
325x10x3
Deads
345x5 sumo
345x5 conv
375x1
405x1
435x1 paused at knees
Singles all sumo
Leg curls x 50
Everything felt like a feather today, was tempted to go heavier but I like where I’m at. Short on time and my pace was super fast too
5/24
Paused Bench
255x10 (4 sec pause last rep)
255x10 (short pauses)
275x1
295x1
315x1 (4 sec pause)
Close grip (T&G)
225x10x2
245x1 paused
265x1 paused
285x1 4 sec pause
Strict press, feet together
45x5
95x5
115x5
135x5
155x5
175x5
195x3
Machine Flies, 3 sets of 20
superset with
Machine reverse rear delt flies, 3 sets of 15
Tricep pushdowns x 100
All done in 50 minutes.
In my break in a 15 hour work day, short on time. I usually wear a sleeveless shirt so my back can stick to the bench, but I was sliding around, so I went for the singles instead of volume reps. For those following wondering wtf Im doin, its simple linear progression, Coan inspired, either 3 sets at a weight, or 2 sets plus some singles. This day is bench and close grip, other day is squat and dead. Other 2-3 days a week are basically dicking around until my schedule straightens itself out.
Weight felt light again, but with the pace and volume I feel like I got good work in. Also it looks like I have some cheapy strict press PRs comin up. Solid day.
5/26
Some reverse band deadlifts. Don’t recall exactly but I went up to an easy 545 or 595
5/30
Bench against bands
135x3
155x3
175x3
195x3
205x3
215x3
225x3
235x3
245x3
17 min
Strict OHP feet together
155x10
175x8
195x4
Illegal wide bench, long pause
95x10
115x10
135x10
155x10
175x10
195x10
Machine circuit:
A: tricep push downs x 20
B: flies x 20
C: reverse flies x 20
3 rounds
It’s weird having a solid pressing day without putting much more than two plates on the bar, but I’ll take it. All three work sets of OHP are cheapy PRs.
5/31
Squats (beltless)
335x8x2
355x1
375x1
395x1
Deads (beltless)
360x5 conv
360x5 sumo
add belt
390x1
420x1
450x1
*sumo for singles
Leg curl 4 sets of 10
some jumps/leg press/calf raise
Looking at my frequency and the weights and volume Im using, this still feels easy as it should, and that’s fine. Ready to step it up: Im finally starting up my home gym and ditching the commercial douchebag center.
First time giving a belt an honest try on pulls, and my conclusion today is that 450 isn’t heavy enough to tell the difference.
6/3
Paused bench
265x8x2(4 sec pause last rep)
285x1
305x1
325x1 (4 sec pause)
Close grip paused
235x8x2
255x1
275x1
295x1 4 sec
Skull crushers
4 sets of 10
Some other random stuff
First day in the home gym, short on time. Warm up and reps felt heavy but once I got up on weight it started clicking just fine. I only have enough weight to put about 455 on the bar so I dunno about squat/dead workouts yet but I can probly start.
Hmm, suppose I can update this. I haven’t stopped training, in fact Ive been lifting basically every day lately. I started a log here mostly for a little extra accountability, and I don’t need that any more, as my gym is in my garage now. Training is a lot simpler with less equipment, and therefore kinda boring, I don’t see the reason to log it here unless I do something interesting haha.
Training goal right now is to hit a 1400-1500# total at 198 later this year.
By the way, I fucking love having my own weights. Anyone on the fence that reads this, get some.