Garage Shenanigans

[DesireToGrow]

My name is DTG. I used to lift and stuff on here but have taken a pretty long hiatus from a consistent strength routine. Mainly got bogged down in finishing up college, getting a big boy job, getting married, moving, buying a house, etc. Finally decided to build a home gym because we are weeks away from the delivery of our first child and if I didn't put myself in a position to be able to lift weights from the house, I was going to end a up fat, frumpy dad. So... I'm in the process of putting together a home gym. So far i've grabbed a flat bench, power bar, a rack, and some weights. In the process of finding more 45's on craigslist so I can lift some heavier weights but until then i'll be using the 250ish pounds (+ barbell) I have.

As far as my max's, I have no clue. It's been a while since I tested anything but seem to manage to maintain around a 405-415lb squat, 500lb deadlift, and 250-260lb bench even by doing them once every few months. I attribute it mostly to retard strength and being an oaf. I'm going to get adjusted to lifting weights a few times a week for a while until I've got all my equipment and then I'll get locked into a more structured program.

Historically I've done one powerlifting meet where I managed 408/310/565 quite a few years ago. Best individual gym lifts would be: Squat = 505 (no wraps), 530 (wrapped) 405 (front), Bench 320 tng, and deadlift 585. It will take quite some time to get back to there and once I am, I may consider doing a meet or something.

Bodyweight is around 230 right now.

Equipment I've picked up:

Parabody Serious Steel Power Cage
Rogue Ohio Power Bar
Ader Powerlifting Flat Bench

Still to be picked up:

additional weight plates
gym flooring
Weight Trees
Assorted Long Bands
Possibly some chains

That's about it.

[DesireToGrow]

I had twenty minutes before a conference call so I decided to unbox and do some quick squatting before I had to work.

Squat:
bar x 5
135 x 5
205 x 5
255 x 5
285 x 5
300 x 5

Notes:
*** I haven't squatted since November and I could count on my fingers how many total squat sessions I've had in 2014 so this was a nice refresher.
*** Spent only the time to unbox the weights and load them between sets (maybe 60-70 seconds).
*** I'm really looking forward to getting some more weights so I can begin to squat some more weight... This is all the weight I have right now!
*** I'll need to build a platform and figure out how to bolt down my rack. It wouldn't flip or anything (pushed up against a wall) but I would like some more stability racking weights when I start to get some heavier weights on the j hooks.

[Big Sexy J]

I have missed you.

[dtaps24]

Well I'll be damned. We're here.

[DesireToGrow]

I have missed you.

Sponsored? Not Big or Sexy anymore? What in the hell have I missed...

Well I'll be damned. We're here.

Ello m8.

[DesireToGrow]

Swung by a CL dude's house today and picked up the following: Weight tree to store all my weight, 350lbs in plates, & another barbell. Didn't really need a barbell but I guess I can have a beater bar for rack pulls or other mischievous things. Yay for not having to max out my squatting at 300lbs. Boo for not needing the additional weight for bench. Now I have a total of 605lbs which I hope to need all of sometime in the coming months.

I'll build a platform (prob this weekend) so that I can start deadlifting again. That's the exercise I haven't done in the longest.

[DesireToGrow]

Dec 9, 2014

Bench
45 x 10
135 x 5
185 x 5
205 x 5
225 x 3
230 x 2
235 x 2
240 x 1

Close Grip:
155 x 4, 4
135 x 5

Super Wide Grip Paused:

155 x 4
135 x 4, 4, 4

Barbell Front Raise/DB Side Raise:

few sets

Tricep Stuff/Push-ups:

few sets

Notes:

Kept it easy and comfy today. Just trying to feel out the groove again. My stamina was completely spent by the time I started close/wide grip stuff (wife can attest to my deficiency in that arena). Rest was badybalding style but felt good. K bi

[DesireToGrow]

Dec 10, 2014

Rack Pulls: lowest pin of cage. 1.5-2in. below knee

135 x 5
225 x 5
315 x 3
385 x 3
455 x 2
505 x 1
555 x 1

Pull Ups:

BW x 5, 4, 3, 2, 2

Barbell Row/Shrugs Superset:

135 x 6/12
155 x 6/12
175 x 6/12
200 x 6/12

Barbell Curls/Reverse Curls:

Bar x 10/10 x 4

Notes:

First time doing any kind of pulling in a year-ish so I was just testing the waters. Can't pull from the floor yet. Everything was pretty quick and left some reps on the table. It seems during my lifting hiatus, my hands turned kind of vaginal and now they hurt. Looking forward to callouses again. Was glad to see that 555 was a pretty manageable lift for me. Pretty certain I could pull this from the floor right now, too, based on how it felt.

[DesireToGrow]

December 12, 2014

Squat:
135 x 5
225 x 5
275 x 2
315 x 2
355 x 2
390 x 2
405 x 2
355 x 1

Ab Work

Notes:

Just feeling it out today with this being my first squat session in a couple months. Had no idea what to expect. Pretty happy to know how relatively easy this felt. Form breakdown obvious on second reps and at higher weights but I can address that with the right accessories. Took a couple quick videos today just to take a look at how hard they looked/what my form looked like with such a hiatus.

355 x 2:


390 x 2


405 x 2

[DesireToGrow]

December 13, 2014

Bench:

45 x 20
135 x 5,5
155 x 5
185 x 5
205 x 5
185 x 5
155 x 5

plate fly:

10s x 12
25s x 12,12,12

Notes

*** Nothing really to report. Just wanted to get a little work in.

[DesireToGrow]

December 14, 2014

Deadlift:

135 x 5
225 x 3
315 x 2
385 x 2
455 x 1
505 x 1

Pull ups.

Curls/Reverse Curls.

Notes

*** Picked up my stall mats today so I got to do some deadlifting. For my first time pulling in a year, I'm happy to be where I'm at. I look forward to getting stronger.
*** Now that I've performed each lift a couple times and know around where I'm at strength-wise I need to pick a program and stick to it.
*** Micro Mini's, Mini's, and Monster Mini's on the way to the house, too .

[DesireToGrow]

Decided instead to give the cube method a run for now...


December 16, 2014: Deadlift - Reps

Deadlift
Warmup
225x3
315x1
355 x 3,3,3

Pin Pull:
375x3,3

Olympic Squat:
255x8,8,8

Lunges.

Good Morning:
135x10,10,10,10,10

Notes:

Despite the weights not being too heavy, this wore me smooth out. A buddy of mine recommended a variation of the cube method he ran so I decided to give it a go.

[DesireToGrow]

December 17, 2014: Bench - Max

Pin Press: 2 ct. pause
135 x 3
175 x 3
205 x 1
225 x 1
240 x 1
255 x 1
270 x 1
280 x miss

Bench:
160 x 10, 5, 5, 4, 3, 3

Pullups: varied grips
BW x 5, 5, 5, 3, 2

BTN Tricep Press: Used a 25 lb plate

plate x 20, 20, 20, 20

Barbell Shrugs:
135 x 12
185 x 15, 15, 15

Notes:

Bench is feeling better each session. Could feel myself staying tighter better during the pin press. My stamina is still abysmal, as evidenced by the 160lb sets. It called for 2x15 but this was the best I could do. Was happy where I ended up on pin press -- first time handling weights above 245 in a while for bench.

[breathinglife]

Good to see you back! I haven't journaled in a long time, and haven't posted much, but I'll have to stop by! I miss those old journal days.

Looks like your strength isn't down by too much. You're off to a good start!

[DesireToGrow]

Good to see you back! I haven't journaled in a long time, and haven't posted much, but I'll have to stop by! I miss those old journal days.

Looks like your strength isn't down by too much. You're off to a good start!

Hey there BL.

Yeah -- fortunately it seems I have a base level of strength. That's both motivating in the sense that I don't have to regain too much ground but disappointing that I never got that much stronger beyond these numbers .

[breathinglife]

Hey there BL.

Yeah -- fortunately it seems I have a base level of strength. That's both motivating in the sense that I don't have to regain too much ground but disappointing that I never got that much stronger beyond these numbers .

Well, as long as you're healthy and lifting that's a plus! My sig shows I've pushed my numbers up a bit since my journaling days, but some recent health problems and hectic school schedule have cut my lifting down a lot, so I'm afraid I'm weak as a kitten at the moment.

[DesireToGrow]

Well, as long as you're healthy and lifting that's a plus! My sig shows I've pushed my numbers up a bit since my journaling days, but some recent health problems and hectic school schedule have cut my lifting down a lot, so I'm afraid I'm weak as a kitten at the moment.

I am indeed. Having a home gym has been a huge plus. Especially leading up to the delivery of our baby. I've been working to eliminate the number of excuses to skip days. Plus it's a little girl so I need to be big and strong to strangle her suitors.

Hope everything is on the mend... We can get strong together again, then.

[DesireToGrow]

Had an early Christmas present for myself delivered today... Pairs of Elite FTS Micro-mini's, Mini's, and Monster Mini's. Looking forward to getting to play with them some. Squat speed day is tomorrow morning before work. Looking forward to getting a 40 degree session going in the garage bright and early.

[breathinglife]

Congrats on the kid on the way!

I have a garage gym now, but I've been wimping out because of the cold and driving to the gym as of late. I love it in the summer, though.

I like the minis, although I haven't ended up using mine as much as I'd like.

[DesireToGrow]

December 19, 2014: Squats - Speed

Speed Squat:
Warmup
225 x 2
275 x 2
300 x 3,3,3
Add reverse singled mini's
340 x 2

Olympic Squat:

250 x 5,5,5,5,5

Sissy Squats:

BW x 20,20,20,20

Notes:

Rushed session but I got my required squatting in. Singled bands provided almost no help haha. Will fine tune my method.

[DesireToGrow]

Congrats on the kid on the way!

I have a garage gym now, but I've been wimping out because of the cold and driving to the gym as of late. I love it in the summer, though.

I like the minis, although I haven't ended up using mine as much as I'd like.

Thanks! I'm pretty excited for her to arrive: Elliott Mae .

This program doesn't call for a ton of band work so I'll be using them for other exercises and warming up more for now. Plus I Dont have band pegs so it will take some figuring out for me anyway.

[DesireToGrow]

December 20, 2014: Weakpoint/Badybald Day

Close Grip Bench:

Warmup
185 x 3 for 9 sets

Pull-Ups/Band Rear Felt Fly:

Some sets

Band Pressdown:

Mini x 20 for 5 sets

Front Barbell Raise/Plate Lateral Raise SS:

Some sets

Barbell/Reverse Curls SS:

Some sets

[USMARINE8152]

Subbed. Good numbers considering your lay off. I'm hoping to get a home gym as well at some point.

Good luck with the cube method. I liked it but I need more frequency meaning I like squatting benching and deadlifting multiple times a week.

[DesireToGrow]

Subbed. Good numbers considering your lay off. I'm hoping to get a home gym as well at some point.

Good luck with the cube method. I liked it but I need more frequency meaning I like squatting benching and deadlifting multiple times a week.

Thanks, welcome!

I have always preferrred a 2x bench, 2x squat weekly program and for now I can get by treating the weak point session as a bench day. The cube cycle I'm running has squatting as the accessory for Deadlift day so there's my 2x/week. Deadlift 2x/week, though? Sounds awful.

[DesireToGrow]

December 23, 2014: Deadlift - Speed

Speedy Deads: vs. Doubled minis
Warmup
135 + bands x 1
225 + bands x 3,3,3

Snatch Grip Pin Pull: Lowest pin, index finger outside rings
255 x 20

Olympic Squat:
260 x 8,8,8

Barbell Shrugs:
225 x 12,12,12

Lying Leg Raises:
x 10,10,10,10,10

Notes:

Good session. Snatch grip is awful. Every rep hit me right in the junk.

[DesireToGrow]

December 24, 2014: Bench - Reps

Bench vs. Reverse Micro-Mini:
Warmup
Add bands
185 + bands x 3
225 + bands x 3
205 + bands x 3,3,3,3
185 + bands x 5

Close Grip Bench:
155 x 12
155 x 8 + 135 x 4 had to strip weight to get my 12
135 x 12

Band Fly:
Mini x 15,15,15,15

Band Pressdown:
Mini x 100 (40+15+15+15)

Notes:
Man my endurance is horrible. I'm going to hammer my bench relentlessly until I quit being awful. On Friday I'll complete two weeks of Cube. I'm enjoying it thus far.

[DesireToGrow]

December 26, 2014: Squat - Max

Squat:
Warmup
225 x 2
315 x 2
340 x 2
360 x 2
385 x 1
395 x 1
340 x 4

Good Morning:
135x8,8,8

Beltless Squat timed 30 sec. Between reps
315 x ten singles

SLDL:
225x5,5,5,5,5

Notes:
All reps/sets felt easy squatting but they felt off. Just couldn't get anything set up right on them. That's why I decided to go back and do some singles. Felt much better after some additional reps.

[DesireToGrow]

Had my workout typed out and erased twice by this site. Fuk u BB.com

[DesireToGrow]

December 29, 2014: Deadlift Max

Pin Pull: 2" below knee
315 x 2
385 x 1
455 x 1
505 x 1
525 x 1
545 x 1

Sumo Stiff Legged Deads:
325 x 6, 6

Pull-Ups:
BW x 5,5,5,4

Barbell Shrugs:
225 x 15, 15, 15

Curls/Reverse Curls:
4 teh laydeez

Notes:
meh.

[DesireToGrow]

December 30, 2014: Bench - Speed

Floor Press:
warmup
170 x 5 sets of 5

Bench Press vs. Bands: Doubled Micro-Mini's
135 + bands x 3
155 + bands x 3
165 + bands x 3 sets of 3
135 + bands x 10

Tricep Pressdown:
Mini band x 30, 30, 20, 20

Band Fly:
Mini band x 3 sets of 15

Barbell Front Raise/Plate Side Lateral/Abs Supersets.
3 sets of 10 each

Notes:
Bench felt good today. Starting to get comfortable with form again. I added in the Bench vs. Mini's because the program called for some incline barbell and dumbbell work but I do not have that equipment. I have always felt my bench progresses by benching more anyways.