Garage Shenanigans

[DesireToGrow]

Good job cutting it short. I have been trying to get better at that. Always hard to decide whether I'm being a b**ch or I should really just stop.


Bar flew up!

Thanks buddy. I'm trying to walk that very same line in my own lifting.

[BurlyLifts]

How long did it take you to assemble a decent garage gym and what was the damage to your wallet if you don't mind me asking?

Subbed as well

[aclockworkoi]

Not my thread but as a garage gym fanatic, all you really need to start is a decent rack, bench and some plates. If you look around on craigslist in most markets you can get out the door for under $400 used within a couple months. For your lifts you might need an extra $100 or so for extra plates New I would say you're looking at around $1000 for a decent setup.

For me personally I have bought and sold enough equipment out of my garage that gross costs are around $11k but it has actually made me $1000 from sales.

[BurlyLifts]

Not my thread but as a garage gym fanatic, all you really need to start is a decent rack, bench and some plates. If you look around on craigslist in most markets you can get out the door for under $400 used within a couple months. For your lifts you might need an extra $100 or so for extra plates New I would say you're looking at around $1000 for a decent setup.

For me personally I have bought and sold enough equipment out of my garage that gross costs are around $11k but it has actually made me $1000 from sales.

Not a bad price at all considering a gym membership for a year around here would probably cost me about $800. Plus having no real rules and being able to blast my own music is a huge plus Thanks for the help!

[DesireToGrow]

I would say Clockwork probably knows more than me about home setups but he's right on the money. I spent around 1100 on everything (that's including a rogue barbell that was 300+ alone. Don't skimp on the power rack. Look around on craigslist and you can get a nice 1000lb rated cage for around $300. That's what I paid. When you buy plates look for .50-55c/lb. Also make sure that the bench you get has a decent weight rating. You'll need to also consider your own bodyweight when looking at benches. Most benches are 500lb rated but if you're a 230lb guy like me that only gives you a rating for benching in the 270 range . The bench I got is an 800lb rated which is more than I'll probably ever need; though I hope not!

[DesireToGrow]

March 13, 2015: Deadlift - Max + Bench - Speed Main Movements

Pin Pull:
warmup
315 x 3
385 x 1
455 x 1
525 x 1

Sumo Stiff Legged Deadlift:
340 x 6, 6

Floor Press:
warmup
195 x 5 sets of 5

Notes:
Traveling today so wanted to at least get the main movements in for the training I'll be missing. My pecs have been really sore lately so I could probably use the break. 525 was very easy. I need to work on hamstring flexibility because I noticed some inequalities between my left and right leg doing the sumo stiff legged.

[DesireToGrow]

March 16, 2015: Squat - Speed

Speed Squat:
warmup
315 x 2
350 x 5 sets of 2
add rev. doubled mini
390 x 2

Oly Pause Squat:
225 x 5 sets of 5

Notes:
This was one of those gut check workouts every inch of me wanted to skip. Was exhausted and sore from traveling over the weekend. Got home from work and started trimming the crepe myrtles which turned out to be a major chore as they've grown damn near 30 feet tall and I only have a 4ft ladder and a hand saw. After a few hours of this I try to muster up some energy for a lifting session. Every set felt awful and heavy. I just kept telling myself if I'm willing to enjoy the Max sessions which feel like speed squats, I should also be willing to work through a speed squat session that feels maximal. Still had to cut some accessories short (was doing the oly pause squats between sets of taking care of the baby and grilling outside for dinner). I'm realizing more and more that if I don't get up early and lift, I'm setting myself up for failure.

[DesireToGrow]

March 17, 2015: Weakpoint Day

Bench:
warmup
135 x 10
185 x 8
225 x 8, 1
close grip
135 x 10, 8, 6

Push-ups, Side Delt Raises, Band Tricep Pressdowns.

Notes:
wanted to see how I could rep out 225. Everything still felt heavy (like how yesterday's squatting went). Gonna keep calories quality and high the next couple days to finish week 4 out strong.

[DesireToGrow]

Welp, I figured out why everything felt awful and slow. Just got diagnosed with Strep. I'll need to evaluate how this will affect my training in the coming weeks but strength will almost certainly be down.

[DesireToGrow]

March 21, 2015: Deadlift - Reps

Deadlift:
warmup
315 x 3
405 x 1
445 x 3 x 2 One set modified sumo, One conventional

Snatch Grip Deadlift:
285 x 5 x 6

Pull-ups:
BW x 5 x 4

Shrugs:
185 x 15 x 4

Band Rear Delt Flyes:
mini band x 15 x 4

21's:
barbell x 21 x 3

Notes:
Couldn't stand being out of the gym any longer. Stuff felt slow but looked fine on film. I brought my shins in more on sumo today and it felt better. Form still feels inefficient, I think my hips are rising too quickly. Looked faster than it felt on video. This is the heaviest I've gone with modified sumo thus far. Also my lucky deadlift converse's have about reached their lifespan. The canvas is starting to separate and it makes me sad. Still has blood on them from previous PR sessions.

Sumo:


Conv:

[aclockworkoi]

I'm no expert but form looked pretty decent to me.

I feel you on the shoes. Mine have finally formed a hole in the canvas. Not looking forward to the day I have to replace them.

[DesireToGrow]

I'm no expert but form looked pretty decent to me.

I feel you on the shoes. Mine have finally formed a hole in the canvas. Not looking forward to the day I have to replace them.

Thanks buddy. I think I need to focus on getting my knees more outward and hips toward the bar.

[DesireToGrow]

March 22, 2015: Bench - Max

Pin Press: 1-1.5bd height
warmup
225 x 1
255 x 1
285 x 1
305 x 1 recent PR

Pin Press: 2-2.5bd height
205 x 12, 10, 8

Upright Row:
45 x 10
65 x 10
75 x 10 x 2

Band Pressdown:
bandz x 20 x 4

Close-Grip Pushups:
BW x 10 x 4

Notes:
285 was the prescribed top set today (training max is set to 275 right now) but it flew up so I decided to shoot for a recent PR. Highest I've gone on pin press since my return was 290 a little while back. This was super slow and definitely max effort for me. I have always struggled with grinding out max bench efforts so I'm pleased that I finished this one. I think I'm just about back to my strength levels before getting sick so that's good. Bodyweight hasn't really changed (still 232) but body composition is feeling/looking improved.

305 Pin Press:

[THErunCMD]

the reverse bands are cool. I just ordered a band peg attachment for my rack but it's open top so I won't be able to do any reverse band work.

FYI not ban dodging, just had a change of username and not allowed to have two accounts

[DesireToGrow]

the reverse bands are cool. I just ordered a band peg attachment for my rack but it's open top so I won't be able to do any reverse band work.

FYI not ban dodging, just had a change of username and not allowed to have two accounts

They didn't reset your reps?

[DesireToGrow]

March 25, 2015: Squat - Max

Squat:
warmup
315 x 3 sets of 1
375 x 1
405 x 1
425 x 1

Squat vs. Reverse Bands: doubled mini
445 x 1
475 x 1
500 x 2 pr

Pause Oly Squat:
225 x 5 x 5

Notes:
This is the workout where I took it a bit heavier last cycle and it fared well for me so I decided to do it again. Reps leading up to the heavier sets were slow but I had made it up in my mind that I'd PR today (either with 475 x 3 or 500). I knew after the first 475 rep that I probably wouldn't get a triple so I decided instead to go for the 500 rep. The 500 rep moved better than 475 so I went ahead and did a double.

[THErunCMD]

No reset.

Dude, it looked like you had two more in you! You're a monster.

[DesireToGrow]

March 26, 2015: Weak Point Day

Close Grip Bench:
warmup
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5
235 x 5
255 X 3

Upright Row/OHP Superset:
45 x 10/10
65 x 10/10
85 x 6/6 x 3

Overhead Band Press/21's Superset:
(Blue's x 15, Barbell x 21) x 4

Notes:
Wanted to see where I was at with Close Grip today. When my closegrip goes up, my regular bench goes up. Figured I'd start at a plate and throw on 20lbs until I couldn't hit another set of 5. Didn't expect to get up to 235 so that was nice. 255 x 3 was icing on the cake, considering that was my training max for regular bench last cycle. I'm feeling confident in my progression on all the lifts right now which is very nice.

[DesireToGrow]

Also, I looked back at my older training when I was at my strongest and I incorporated front squatting regularly as deadlift assistance. Decided to try out a rep with 225 to see how it felt last squat session and it was terrible. For that reason, I'll likely replace my olympic squatting on deadlift days with front squatting or perhaps combine the two. It'll take some time but hopefully I'll be able to break my all-time PR of 405:

[dtaps24]

That's a huge front squat.

[DesireToGrow]

That's a huge front squat.

Thanks -- It'll take me a good while of consistency to get back to those numbers.

[DesireToGrow]

March 28, 2015: Deadlift - Speed

Deadlift vs. Bands: doubled mini's
warmup
225 x 1, 1
285 x 1 x 8 alternating mod. sumo & conv.

Snatch Grip Deadlift:
235 x 5 x 4 about 10 seconds rest between sets

Front Squat:
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5

Barbell Shrugs:
185 x 15 x 3

Band Lat Work.

Notes:
Pulls were super easy today. Worked on getting tight and figuring out my starting position. First time doing front squats in at least a year, maybe two. This is kind of progression I needed to get my girly shoulders/collarbone re-acclimated with having to hold weight on them.

[THErunCMD]

Jealous. I have to live vicariously through others logs while I'm sick.

Nice shrugs, and good work on the front squat.

[DesireToGrow]

Jealous. I have to live vicariously through others logs while I'm sick.

Nice shrugs, and good work on the front squat.

Please stop being sick. I waited until I had 48 hours of antibiotics in me before I got back to lifting last week. It may have been the reason I'm still dealing with some residual cough.

[DesireToGrow]

March 31, 2015: Bench - Reps

Bench:
warmup
185 x 3
225 x 3
240 x 3
245 x 3
255 x 3
add rev. micro mini
275 x 3

Upright Rows.

Band Pressdown.

Notes:

Rushed session today between conference calls. Kind of depressing how heavy stuff felt today. Everything moved well but I think I may have been overdoing it on bench just a touch with the 305 Pin press last week, the high volume CGBP last weekpoint day and then today's volume. The weights were practically the same as CGBP earlier this week but felt much heavier. I made sure to hit something over the prescribed 255x3 because I'd just CGBP'd that a couple days ago haha.

[DesireToGrow]

Well it's time to check in. The day after the last workout (3/31), I woke up about 3AM with my tongue swollen. By about 11AM, I couldn't swallow and was having difficulty breathing. The strep that I was treating myself for a couple weeks ago was an antibiotic resistant strain and I ended up getting a fast-moving Peritonsilar Abscess that was closing my throat up . I had to get a couple steroid shots which worked to reduce the swelling and fortunately I didn't end up having to be hospitalized with a syringe down my throat to drain it. I'm about 5 days into another round of antibiotics and I feel good enough to start lifting. I'm being mindful of volume and also making percentage adjustments where necessary (specifically during today's Max Deadlift session).

[DesireToGrow]

April 6, 2015: Deadlift - Max

1" Pin Pull:
warmup
315 x 2
385 x 1
455 x 1
add rev. rogue blue band: approx. 50lb reduced at the start, slack at lock out
495 x 1
535 x 1
remove bands
385 x 2 x 3

Notes:
Things felt heavy on my first day back. I decided to hit the prescribed weights but to use reverse bands where necessary to not overdo it. Although it felt heavy, all the weights moved very quickly per the video. I left off accessories just to not overexert myself (Doctor's recommendations).

[THErunCMD]

Fuk that chit. That's brutal. Glad to see you back lifting.

BTW...I started a version of your sheet today; just finished up. I am going to go through and modify it to what I'm able to do in my gym tonight and build it all out in Jefit. I don't think I am going to be able to walk tomorrow....

[DesireToGrow]

Fuk that chit. That's brutal. Glad to see you back lifting.

BTW...I started a version of your sheet today; just finished up. I am going to go through and modify it to what I'm able to do in my gym tonight and build it all out in Jefit. I don't think I am going to be able to walk tomorrow....

Haha, good news! What is Jefit?

[DesireToGrow]

April 7, 2015: Bench - Speed:

Floor Press:
warmup
185 x 3
220 x 8 x 3

Upright Row/OHP Superset.
3 sets

Band Pressdown/Pullups Superset.
3 sets

Pushups, etc.

Notes:
Bench felt heavy at first but I was finding my groove. I've always kind of disliked floor press so I'm not too concerned about it. By the end of the workout I feel like I got a good session in.