It's been a while since I actually logged my training here but I got the itch to start doing it again. I figured I'd share my training and journey for those interested in following along.
Long story short, ever since the Corona virus I started piecing together my garage gym again. I'm still waiting on my Rep Fitness power rack to come in but that should be shipping out in the next week. I also have to order a pair of 25lb plates, and 2 pairs of 10lb plates. Once I have those items I'll be training mainly out of my garage gym.
In the mean time my gym in my area opened on 05/28 so I went back there and will be training there until I have everything I need to train at home.
Yesterday and today I trained and tested out where my maxes were for Bench, Squat, Deadlift, and OHP. I'm definitely still weak but I'm just focused on building going forward.
The program that I am going to be running is Greg Nuckol's Average to Savage 2.0. I'll be specifically running the Liner Progression template to get things started. I feel it's a good way to get back into training and to build momentum. After that I plan to run his "Reps to Failure" template from the same program. The training will start on Monday 06/01.
Nutrition wise I'm in a slow and steady fat loss phase to drop a little bit of body fat heading into the AZ Summer Season.
So that's the game plan and I'm excited to get back into it and share my training with the forum. Thanks for those that stop by and show some interest in my training, I definitely appreciate it.
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Thread: Anthony21's Training Log
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05-30-2020, 03:53 PM #1
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Anthony21's Training Log
Last edited by Anthony21; 05-30-2020 at 05:04 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-01-2020, 07:19 AM #2
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
So game plan change. After some thought and indecisiveness on my part, I decided to combine Candito's 6-week program with Greg Nuckol's 28 free programs, specifically the 2x bench set up.
In the past Candito's 6 week program really benefited my Squat and Deadlift. When I ran it years ago it led to my first 500lb deadlift at a powerlifting meet. Granted that was years ago but I believe the program will still work for my, specifically with my squat and deadlift. Since the program doesn't do much for the bench I'm going to incorporate Nuckol's 2x Intermediate bench routine into the mix.
Since the first couple of weeks on Candito's program has you hitting upper body 3 days out the week I may use that 3rd day as a rest day or maybe as just some upper body pump and fluff work. Well I'm off to the gym to hit some squats and deadlifts with some accessory work.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-01-2020, 09:42 AM #3
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 1, 2020
Cycle 1, Week 1
Bodyweight 179
Squat
220x6
220x6
220x6
220x6
Deadlift
325x6
325x6
Lying leg curls
50x12
50x12
50x12
Reverse lunges
40x12
40x12
40x12
Summary: Man did it feel good to be on a program again. It felt good to be in the gym squatting and deadlifting again as well. Things felt good surprisingly seeing as I haven't squatted since March. My squat felt good as did my deadlift.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-02-2020, 09:55 AM #4
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 2, 2020
Greg Nuckol's 2x Intermediate bench
Cycle 1, Week 1
Bodyweight 179.9
Bench Press
145x5 80% of 1RM
145x5
145x5
145x5
155x3 85% of 1RM
155x3
Incline Dumbbell Press
50x10
50x10
50x10
Pulldowns
100x12
100x12
100x12
Dumbbell Row
95x10
95x10
95x10
Incline db curl
25x10
25x10
25x10
Dumbbell rear lateral
20x12
20x12
20x12
Summary: Today was day 1 using Greg Nuckol's 2x intermediate bench program. I decided to use the accessory work from Fierce 5 intermediate u/l because I like the balance of push to pull. Benching felt good but I can't wait to bench on my comp bench with the power bar that I have at home. The gym's bench that I go to is a thin, slippery pad, too low to the ground, and the barbells are garbage with garbage knurling. Overall though things felt good and strong.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-03-2020, 09:51 AM #5
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
I hope everyone is having a good Wednesday. Today is a rest day for me and definitely needed. I'm pretty sore which is to be expected with a long lay off from the gym.
Tomorrow will be my 2nd bench day for the week and it'll be a close grip bench day w/accessories which I'm looking forward to.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-03-2020, 12:02 PM #6
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06-03-2020, 12:40 PM #7
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06-03-2020, 04:46 PM #8
Interesting combination of programs, I'm curious to see how it works out. Is the Nuckols also 6 weeks long? I've also seen C6W combined with Candito's advanced bench program, and heard of Calgary 8 Week bench combined with C6W legs.
Congrats on the home gym.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-03-2020, 07:57 PM #9
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06-03-2020, 08:06 PM #10
Is it this program?: https://www.strongerbyscience.com/to...bench-program/
Maybe just test bench max according to Candito's Week 5. Do some light benching after squats test on Day 1, then test on Day 2.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-03-2020, 08:25 PM #11
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
It's this one https://liftvault.com/programs/power...s-spreadsheet/
The program has me already testing for a 1RM on the 4th week I believe.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-04-2020, 09:33 AM #12
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 4, 2020
Cycle 1, Week 1, Day 2
Bodyweight 179.2
Close Grip Bench Press
150x12 12RM
150x8 8-10 reps
150x8
150x8
Pull Up
8
8
8
Pendlay row
155x8
155x8
155x8
Machine chest fly
80x10
80x10
80x10
Hammer Curl
30x12
30x12
30x12
Face pulls
60x15
60x15
60x15
Summary: I haven't really focused much on any close grip benchwork so it was a nice change of pace to have my second bench day be centered around some cgbp work. The goal was to work up to a 12RM then hit the 12RM for 3 sets with reduced reps. My triceps were fried by the end of the cgbp work. Overall I felt good and was satisfied with how the cgbp work went.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-04-2020, 05:43 PM #13
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06-05-2020, 09:21 AM #14
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 5, 2020
C1,W1
Bodyweight 177.7
Squat
195x8
195x8
195x8
195x8
Deadlift
285x8
285x8
Leg Curls
90x12
90x12
90x12
Single leg press
110x12
110x12
110x12
Leg Raises
10
10
8
Summary: Man I forgot how brutal rep work felt with squats and deadlifts. I definitely felt gassed out by the time I was done with deadlifting. Overall though it was a good session and definitely one to build off of.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-05-2020, 06:27 PM #15
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06-05-2020, 07:08 PM #16
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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06-06-2020, 01:17 PM #17
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06-08-2020, 09:37 AM #18
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 8, 2020
C1, W2
Bodyweight 179.9
Squat
220x10 MR10
225x3
225x3
225x3
225x3
225x3
Barbell RDL
185x8
185x8
185x8
Band pull aparts
0x20
0x12
0x12
0x12
Kneeling weighted Crunch
120x12
140x12
140x12
Summary: Squats felt good. For the deadlift variation, I decided to go with the RDL.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-10-2020, 12:41 AM #19
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Well, today was supposed to be my bench day but I had a good reason as to why I didn't train.....
I spent the entire later portion of the afternoon and entire evening putting together my power rack
This thing is a beauty and an absolute unit. I can't believe I actually own it and will be lifting with it. Tomorrow morning will be my first bench and training session with it.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-10-2020, 02:20 AM #20
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06-10-2020, 11:24 AM #21
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
It's pretty damn awesome to train at home with great equipment.
Jun 10, 2020
C1, W2
Bodyweight 177.9
Bench Press
145x5
145x5
155x5
155x5
155x5
155x8
Band pull aparts
0x15
0x12
0x12
0x12
0x15
0x12
Chin Up
8
8
8
SSB JM Press
61x12
61x12
61x12
Barbell Bicep Curl
65x8
65x8
65x8
Summary: This was my first session with my new power rack and damn was it awesome. This piece of equipment was well worth the 2 months wait. I messed up on the reps @ 155. It was supposed to be sets of 3 reps but I thought it was 5, oh well. It felt great benching on my comp bench, with my PowerBar, and with my rack. Using the SSB for JM press has now become my favorite tricep movement that'll be sticking around permanently.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-11-2020, 03:37 PM #22
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 11, 2020
C1, W2
Bodyweight 177.2
Squat
225x10 MR10
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
Barbell RDL
190x8
190x8
190x8
Banded crunch
0x15
0x15
0x15
Summary: It sucks I couldn't squat in my new rack today. I still need to get a pair of 25lb plates and 2 pairs of 10lb plates. These seem to be the hardest to come by for some stupid reason . Until I get these I'll be still going to the gym up the street from me.
Squat felt strong today. 225x10 was easy and definitely felt nice and strong.
The back off squats felt good and was a good conditioning type of tool since they were done emom style.Last edited by Anthony21; 06-11-2020 at 06:12 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-13-2020, 08:17 AM #23
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 12, 2020
C1, W2
Bodyweight 176.2
Close Grip Bench Press
160x10 10RM
160x8 8-10 reps
160x8
160x6 Triceps gave out.
Band pull aparts
0x20
0x20
0x20
0x20
Hammer grip pull ups
0x10
0x10
0x6
Barbell Row
135x10
135x10
135x10
Summary: Worked up to a 10RM on close grip bench. Things felt good and I worked up to 160 for 10. It definitely felt like a 10RM and would rate that set an RPE 10. Back off sets felt good but by the time I got to my 4 set my triceps just gave out. I was supposed to hit 8-10 reps with my 10RM weight but fell short by 3 reps. This just shows me that I need to bring my triceps strength up.
A couple things added to the garage gym. I finally found some change plates that I needed in order to train primarily at home now. A guy who does custom paint work on plates is dropping these plates off to me this morning. On top of the change plate, I also scored a pair of 45 Ivank OM plates. I'm pretty stoked for the Ivankos as these are my first Ivanko plates and they're f'n gorgeous.
The other piece of equipment I added was the Spud Inc. tricep/lat pulley attachment.
https://www.spud-inc-straps.com/econ...at-pulley.htmlLast edited by Anthony21; 06-13-2020 at 08:35 AM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-13-2020, 11:48 AM #24
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06-14-2020, 11:48 AM #25
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 14, 2020
C1, W3
Bodyweight 179
Squat
240x6
240x6
240x6
Deadlift
355x6
355x3
Set 1
Leg Raises
12
10
10
Banded crunch
0x15
0x15
0x15
Summary: Week 3 was supposed to start on Monday but I couldn't wait to get my first session in with my squat rack. I decided to squat without my Adipowers and just went barefooted. I felt good and strong squatting barefooted that I'll be sticking with it going forward. I was surprised cause for years I've been squatting in my Adipowers I figured I lost some mobility in my ankles to squat flat/barefooted.
Deadlifts felt heavy as hell! Sets called for 3-6 reps. First set I was able to get 6 reps but that sh!t took a lot out of me. It's been a while since I deadlifted "heavy" and for reps. It was a battle to get 6 reps. Second set I just had 3 reps in me and called it at that point. Overall I definitely have room to continue to build and look forward to it.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-14-2020, 06:20 PM #26
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06-14-2020, 07:01 PM #27
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06-15-2020, 01:43 PM #28
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 15, 2020
C1, W3
Bodyweight 178
Bench
155x3
155x3
155x3
165x1
165x1
165x1
SSB JM Press
81x10
81x10
81x10
Pull up (bodyweight)
10,10,6
Band pull apart
20,20,20,20
Barbell curl
45x12
45x12
45x12
Summary: Training felt good this afternoon. My bench felt nice and strong and definitely happy with how it went today. Accessory work was simple and straight to the point.
Tomorrow is a rest day.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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07-01-2020, 01:17 PM #29
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jul 1, 2020
C1, W1, D1
531 5s Pro w/FSL
Bodyweight 178
Bench Press
100x5 65%
120x5 75%
135x5 85%
Barbell overhead press
70x5 65% FSL
70x5
70x5
70x5
70x5
Band pull aparts
0x15
0x15
0x15
0x15
0x15
Barbell Row
145x12
145x12
145x12
145x12
Pushdowns
25x25
25x15
25x10
Face pulls
25x12
25x12
25x12Last edited by Anthony21; 07-01-2020 at 02:32 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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07-02-2020, 06:23 PM #30
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jul 2, 2020
C1, W1, D2
531 5s Pro w/FSL
Bodyweight 180
Squat
150x5 65%
175x5 75%
195x5 85%
150x5 65% FSL
150x5
150x5
150x5
150x5
Hammer grip pull ups
25x5
25x5
25x5
25x5
25x5
Push up
0x10
0x10
0x10
0x10
Leg Raises
10
10
10
10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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