Lol! What big beautiful boy. Can’t think of a better loaded carry. Complete with face licks and tail wags.
So you have a barbel and rack at home and weights to 270. Then use of the gym which is mostly machines.
I am thinking you set up at home to do the big 3 - bench (substitute floor press if your bench is knakcered), deadlift and squat. You then do a more bodybuilding or accessory type work at the gym making good us of all those machines.
Do you think you could get your hands on some bands ? They are usually available second hand and not to expensive. If you can then it wouldn’t be hard to set up banded deadlift, you can do it standing on the band so dont need any hooks on the floor. This will solve your max weight issue. You probably wont need more weight for bench/floor press unless your bench is a lot better than mine. Squats you say the current weight is sufficient so you are good to go there and if it ever gets easy then you can add volume.
Not sure if you want to train 2 or 3 days a week. If its 2 then maybe do a heavy day at home where you do the big three in one session and then an accessories day at the gym.
I am thinking a 4 week block, 3 weeks of progression (volume and or weight) with a 1 week deload.
Week 1 - 4 sets of 4,
week 2 - 5 sets of 4,
week 3 - 5 sets of 4.
To set it up go 75%, 80% 82.5% and for deload go back to same as week 1 if you like a heavy deload or just drop everything to 60% if you need a light deload.
Then just add 5lbs and start again.
If you feel the % are too high just drop them a little for the first block (keep the ratios aboutt he same), you’ll soon catch up anyway.
For your gym workout just do a full body routine of machines and movements you like. smith bench press, rows, smith deadlifts, pull downs, dips you get the idea. rep range at 8-12, keep a record of the weight and reps and try to beat it each week.
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Answer:
Stand on something like an aerobic step or some plates.
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Sometime the simplest solution is the best one 
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Excellent advice Rob, thanks for taking the time to write it!
My plan is to mix and match exercises, using the percentages and progression you wrote. I’m going to start with two lifting days each week and get a feel for how the groups of lifts feel. The first will be Smith deadlifts on plates (good idea @Frank_C!), low incline Smith bench, and pullups. The second day will be squats (at home), machine chest presses, and rows. Each day will have accessories after the three main lifts, and I’ll aim to do two or three cardio sessions each week. As long as I lift twice and cardio twice per week - a totally feasible routine - I’ll be satisfied with the exercise efforts.
The second day gives me pause right now, solely because I means lifting at home then going to the gym. If it doesn’t pan out, I’ll tweak things, maybe giving squats their very own day or breaking that day into two sessions. I have new-found energy, so I think this is the right direction.
Next up, finding my training maxes.
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Going to eyeball the @simo74 approach to see if it serves you well.
I’m stubborn and have decided to do Jims work until at least after summer. Then I might try Simo’s stuff.
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Not really my approach just what my coach gives me. I think a lot of it is based off Mike Tuchscherer work. Maybe read some of his stuff to see if it fits in with what you want.
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Good idea and good to know the likely source.
On an unrelated note, are any of y’all skipping the gym til the coronavirus plays out? Because of all the conflicting info floating around, I’m still on the fence.
My gym is still open and I won’t be skipping
lot’s of gyms in Denmark is closed, not all I guess.
The one at my work is closed by the chiefs, because the bars are most likely a place for contamination.
Nope. My gyms are staying open for now. If they close then I’ll train at home and work.
My county has banned all gatherings larger than 250 people. Spring Break is next week but I think they’ll extend it. The superintendent keeps saying she’ll follow the county’s advice. Well, the smallest high school in the district has 1100+ students. I don’t see how they don’t extend the break if they’re going to follow the county’s advice.
There’s finally a confirmed case in the county next to mine and they took them to the hospital that’s two blocks from my house. Guess we’ll be getting it soon.
keep peeps at a distance, no hugging or hand shakes, lots of washing hands.
In Italy there are more than 1200 that has died. My country is shutting down, schools closed, lots of people working from home. We’re still waiting for the first to die, but it’s just a matter of time. Monday less than 100 confirmed cases today more than 800 and we’ve stopped testing intensively, so probably a lot more.
In Denmark we’re 3 weeks behind Italy, hopefully we’re doing the right stuff. We can’t prevent it, but if we stretch the peak over a longer period we can treat hopefully everybody.
Grrr, my gym’s irritating. I received an email saying the gym’s closed til March 31. Ok, no biggie, that’s reasonable. This morning, I received an email saying “lulz, jk, THAT location IS open, just not 24 hours.” Great! Goin’ to the gym. So why’s the parking lot empty? And the lights are off? And the door’s locked? And there’s a letter on the door… “Because of the novel coronavirus situation, out of an abundance of caution, this gym is closed until April 11.”
If this virus is what we’re told it is, then closing gyms is reasonable. But there’s SO MUCH conflicting information about it, I’m inclined to agree with others’ label and call this a plandemic.
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Dance, puppets, dance.
…said the conspiracy theorist. Lol
I’m still undecided but I also don’t have a choice on the matter.
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I get the skepticism, but as a ‘math guy’ who has been watching the graphs for 3 weeks now…I think the concern is legit, and the US is behind by a long way.
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I’ll know in a week or two. First confirmed “presumed” case was announced here today. I guess that means they’re waiting for the official test results, but everything says it’s Covid-19.
last 24 hours in Italy 675 dead correlated to Covid19.
The mortuaries in some of the cities has given in, the military takes corpses to other cities.
This is real, trust me. Countries are shutting totally down banning people to go outside. The healthcare system are melting down if the brakes aren’t put down.
3/22/20, Sunday
LISS
- Dog walks, around 2.8 miles, around 51 minutes
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3/26/20, Thursday
LISS
Dog walks, 3 miles, around 52 minutes
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It’s just a theory… til it’s proven correct…
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