Logging my Lifts

Thursday - 4/16/20 - Home Gym - 10pm

2-Board Press - 1 sec pause - comp grip
135x5x2, 185x5, (added 2 boards), 225x5, 275x5x3, 285x5x2

Bench Press - touch n go - comp grip
225x3, 225x15



Done. Shoulder still not cooperating so just did board press again. Also with such little time to workout I can't spend excessive time warming up. Decided to do an AMRAP with 225 to see where I'm at. Probably had 2-3 more reps in the tank, but after hitting the j-cup I just racked it since I knew 20 wasn't going to happen. My best is 225x35 reps. Tomorrow hopefully I can squat and do more SOHP and then Saturday deadlift and hopefully some full ROM benching.
 
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Saturday - 4/18/20 - Home Gym - 2 pm

Pause Squat - 1 sec pause
135x4x2, 185x4, 225x4, 255x4, 275x4, 295x4x4

SOHP
95x4, 115x4, 135x4x2

Done. Squats felt pretty good although I was beat after the last set of squats. Kids woke up so had to stop on the SOHP. Felt like crap anyways...
 
Sunday - 4/19/20 - Home Gym - 2 pm

Pause Bench Press - 1 sec pause - comp grip
135x8, 135x5, 185x5, 225x5, 245x1, 265x1, 285x1, 295x1, 275x3x2, 260x5x2, 250x5

Pause CGBP w/ mini bands - bands from weight peg over dumbbell - 1 sec pause - hands between inner smooth and rings
135x5, 185x5x3

Bent Over Rows - pinky inside rings
135x6, 185x6, 205x6x2, 185x6

Done. Shoulder felt better today. Not bad bench day.
 
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In these strange times, thank goodness for home gyms! Nice work as always.
 
MilkManUK said:
In these strange times, thank goodness for home gyms! Nice work as always.
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Yeah, if it wasn't for my home gym I don't think I would have gotten back into lifting the way I have and even if I did this shutdown would have derailed not only my gains, but my motivation to lift consistently again. For now I'm just doing what I can. Even with a home gym when you're married with 2 young kids and both of us working it's hard to find free time to train. I was lucky enough to work half days this past 2 weeks, but now I'm back to training only at night on the weekdays. If only we had a maid and a nanny, lol...
 
Monday - 4/20/20 - Home Gym - 9:30 pm

Candito Deadlift - aka snatch grip sumo deadlift
135x5x2, 225x4, 275x4, 295x4, 315x4, 325x4x3

Deficit SLDL - 2.25" deficit - no belt
225x6, 275x6, 285x6x2

Done. Another late night banger. Used straps on both exercises. Straps kept loosening up so some relatively long resets on some reps. Reps were definitely harder when the straps were loose, especially doing controlled eccentrics to minimize noise. Will try to chalk up next time to see if it helps. If not I may need to invest in some better straps. I kind of want to give the Versa or Cobra straps a try... Also even though it really wasn't much I was exhausted by my SLDL. Going up a modest 10# next week with no belt and then following week will started adding in a belt and dropping reps down to 5. May also drop down to 1.5" deficit until sets of 5 hit RPE 9 and then back down to the floor. Lets see how far I can go with this basic linear periodization for this arbitrary movement
 
Tuesday - 4/21/20 - Home Gym - 9:30 pm

Rack Chins - aka inverted rows with feet up on bench
BWx8x3, 25x8, 35x8x2, BWxAMRAP

Got this idea from Bryce Lewis instagram. I guess he calls it rack chins so I'll just call it that. Perfect timing to see this since I wanted to hit the lats while giving my spine a break and still not confident enough to do pullups without it causing a old injury to come back. Need to buy more cable attachments and find a comfortable way to do some pulldowns on them to get in some vertical pulling.

SOHP - no belt
95x5x2, 115x5, 135x5, 145x5

One-Arm Cable Row - standing bent
50x8x3 each arm

Random High Bar Close Stance Squats

Front Plate Raise
2 sets

Side 10 lb Plate Raise
2 sets

Crunches

Done in 45 minutes. Just a GPP day to get in some conditioning, more upper back work and a little overhead pressing. A lot of movements were superset with each other. A lot of jumping jacks, air squats and just movement to keep the heart rate high enough to not be comfortable. Stability issues seems to be my biggeset issue with SOHP right now. It's just not a comfortable lift for me even when I was much stronger at them in the past.
 
boingyman said:
Yeah, if it wasn't for my home gym I don't think I would have gotten back into lifting the way I have and even if I did this shutdown would have derailed not only my gains, but my motivation to lift consistently again. For now I'm just doing what I can. Even with a home gym when you're married with 2 young kids and both of us working it's hard to find free time to train. I was lucky enough to work half days this past 2 weeks, but now I'm back to training only at night on the weekdays. If only we had a maid and a nanny, lol...
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Lmao I know that. Wife and I are essential and both still need to work, but we have a two year old and no childcare.

Thankfully I’ve got a home gym set up as well. Nice lifts bulleh!
 
A.C. said:
Lmao I know that. Wife and I are essential and both still need to work, but we have a two year old and no childcare.

Thankfully I’ve got a home gym set up as well. Nice lifts bulleh!
Click to expand...
Yeah, that's rough. My little guy will be 2 next month. He is a handful, but we have him back at at in-home daycare since it would be impossible for my wife to work with him around.

What part of Hawaii are you from?
 
boingyman said:
Yeah, that's rough. My little guy will be 2 next month. He is a handful, but we have him back at at in-home daycare since it would be impossible for my wife to work with him around.

What part of Hawaii are you from?
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Central Maui, Kahului specifically.
 
Wednesday- 4/22/20 - Home Gym 5:30pm

Squat
135x5, 185x5, 225x3x2, 245x3, 275x2, 295x2, 315x2, 335x2, 305x5

Unfortunately done. Tried to get in squats while the kids played out front. Not a good idea. Was hoping I could get one more back off set, but had to end it. On a good note squats feeling better
 
Thursday - 4/23/20 - Home Gym - 9:30 pm

Pause Sumo Deadlift - 1 sec pause - 1-1.5" off floor - straps
135x5, 225x5, 275x2, 325x1, 365x1, 385x1, 405x1, 425x1, 375x4, 365x4

405


425


Pin Bench - hair above chest level - comp grip - starting from bottom
135x5, 185x3, 225x3, 245x3, 265x3x3

Inverted Row
1 set with BW

Flat DB Bench
90 DBx15

Done. Comeback PRs on pause deadlift. 405 came up nicely. Felt off on 425 and broke form, but at least it came up. Need to brace harder. Wasn't planning on using straps, but I had to get stuff done inside the house during rest periods so didn't want to have to keep washing my hands after each set. Last set of pin press moved fast. Definitely harder starting from the bottom rather then unracking, but this is how I use to do pin presses back in the days. Hopefully some squat, bench and accessories tomorrow night.
 
Friday - 4/24/20 - Home Gym - 9:15 pm

Pause Bench Press - comp grip
135x5x2, 185x5, 225x3, 26023, 280x2, 300x1, (add double loop reverse bands), 315x2, 335x2x2, (remove bands), 275x4

5-3-0 Tempo Bench - comp grip
225x3, 205x3

Cable Pushdowns
3 sets of 12

Barbell Curls
45x10, 65x10, 85x10

Done. No time to squat. Overshot my top double with 300 so just took it for a single. Back off set with 275 was also tough. A lot of random benching today.
 
Sunday - 4/26/20 - Home Gym - 1:30 pm

SSB Pause Squat - no belt
155x5x2, 205x5, 225x5x3 245x5x2

Candito Deadlift - no belt
135x5, 225x5, 275x5, 315x5x 335x4

Done. Adductors acting up so took it easy on squat. Started laughing after 4th rep on Canditos while adjusting straps so I just stopped then the 2 year old woke up. Also lots of cardio yesterday
 
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Monday - 4/27/20 - Home Gym - 9:45 pm

Bench Press - TNG - comp grip
135x10x2, 185x5, 225x5, 275x2, 295x1x2, 260x7x2

Done. Not bad bench day. Wanted a top single and was hoping I felt good enough for 3 wheels, but stopping at 295 was the right call. If the second set of 295 felt better I was going to go up, but it moved even slower, lmao. A good amount of warming up which helped minimize my shoulder from bugging me although that sacrificed the little time I had to workout to begin with. Incomplete late night workouts may be the trend until the gyms open up. I may have to start lowering rest times and adding in myo-reps again just to get in more volume. Sucks I'm also missing out on a lot of my secondary exercise and assistance work.
 
Tuesday - 4/28/20 - Home Gym - 1:30pm

Sumo Rack Pull - 1.5" from floor
135x5x2, 225x5, 275x2, 315x2, 365x2, 410x2, 430x1, 365x4, 345x4x2

Done. Got to work half day today so got a chance to workout this afternoon. Wanted a double with 430, but the first rep was hard and then got thrown out of place on the eccentric so just stopped there. Probably won't be getting much volume this week, but I don't mind the break and I think I'm still weak enough to respond to less volume.
 
Wedensday - 4/29/20 - Home Gym - 5 pm

SOHP
95x5, 115x5, 135x3, 155x1, 155x1, 135x7

Sneaked in a quick SOHP workout. Wanted a triple on 155, but I almost passed out after the first rep, WTF. It's like I feel progressively weaker at this movement everytime I do it, lol.... Was suppose to bench later at night, but I ended up passing out with the kids. I guess that made up for the <5 hours sleep the night before.
 
Friday - 5/1/20 - Home Gym - 9:30 pm

Squat
135x5x2, 185x5, 225x3, 255x3, 275x3, 295x3, 315x3 @ 7, 275x6x2

Bench - comp grip - 1 sec pause
135x5x2, 185x5, 225x3, 245x3, 265x3, 235x7, 235x3

Done. Passed out with the kids again last night and even tonight while putting the kids to bed I passed out! Luckily my wife woke me up and asked me if I was going to work out, lol. Adducters still acting up on squats so decrease load, but feeling happy with the way the weight is moving and hoping I'm getting back into the groove again. Bench felt like trash so didn't want to push it. Was supposed to do a modified myo-reps with 235, but right after the first set of 3 my 2 year old woke up crying so I just called it there.
 
Saturday 5/2/20 - Home Gym - 2:45 pm

Sumo Deadlift
135x5x2, 225x5, 275x3, 315x3, 365x1, 385x1, 405x1, 365x5x2
 
Sunday - 5/3/20 - Home Gym - 1:30 pm

SOHP
75x5, 95x5, 115x3, 135x1, 155x1, 165x1, 180x1

Vid of 180 SOHP


4pm (continued)

2.25" Deficit SLDL - no belt
135x5, 225x5, 275x5, 295x5, 315x5x2

Penlay Rows
135x7, 165x7, 185x7, 205x7, 185x7

Done. Pretty good day and glad I had time to do more work. Went back to my original technique on SOHP. I think 185 is there, maybe even 190-195.
 
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