Josh’s Garage Lifting Log
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Josh’s Garage Lifting Log
Hi friends, I’m Josh. I’ve been training with weights since about 2014-2015 or so. I kinda went the usual “do random workouts I found on the internet in 2014, discover SS in 2016 and treat it like gospel, find BBM in 2017 etc etc etc” route.
My programming since 2017 has pretty much been following all of BBM’s templates. Recently signed up for DDSIP and have been enjoying that.
I am fortunate enough to have a garage with a rack and some fun attachments for accessories (lever belt squat, pulley system, some other stuff).
I have done two meets, the last one being in 2019. None since the pandemic hit. However I am signed up for one in June 2022 so looking forward to that.
I also use IG for my training log
@josh_bader_traininglog
Age: 32, happily married w/o kids
Weight: 207# this morning
Height: 72.5in
Occupation: home health physical therapist
Meet PRs (last meet 2019)
S: 418#
B: 269#
D: 500#
Gym PRs
S: 455#
B: 315# (320 TNG)
D: 565#
Short term goals:
Fill out 100kg class
Do my gym total (or better) in a meet
Keep having fun with training
Not to be outcome oriented, but a 600# dl would be nice
Long term goals:
Fill out 110kg class
National qualifying total
Lift more weight than I currently do
Be more conditioned
Keep having fun
My programming since 2017 has pretty much been following all of BBM’s templates. Recently signed up for DDSIP and have been enjoying that.
I am fortunate enough to have a garage with a rack and some fun attachments for accessories (lever belt squat, pulley system, some other stuff).
I have done two meets, the last one being in 2019. None since the pandemic hit. However I am signed up for one in June 2022 so looking forward to that.
I also use IG for my training log
@josh_bader_traininglog
Age: 32, happily married w/o kids
Weight: 207# this morning
Height: 72.5in
Occupation: home health physical therapist
Meet PRs (last meet 2019)
S: 418#
B: 269#
D: 500#
Gym PRs
S: 455#
B: 315# (320 TNG)
D: 565#
Short term goals:
Fill out 100kg class
Do my gym total (or better) in a meet
Keep having fun with training
Not to be outcome oriented, but a 600# dl would be nice
Long term goals:
Fill out 110kg class
National qualifying total
Lift more weight than I currently do
Be more conditioned
Keep having fun
Last edited by JoshBaderDPT on Fri Mar 18, 2022 10:07 pm, edited 1 time in total.
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Re: Josh’s Garage Lifting Log
W4d5
Pause dl
535x1
455x6@7.5
SLDL
325x10x2@7-8
Spoto b
295x1@8
245x8x3@8
Hbbs no pause Bc I felt like it
305x6
315x6
Lat pd
170x12x5@7
Seated ohp
115x10x5@6
Soft lockout and grip wonkiness on dl single
R wrist only really uncomfortable with unracking bench. Everything else fine
Pause dl
535x1
455x6@7.5
SLDL
325x10x2@7-8
Spoto b
295x1@8
245x8x3@8
Hbbs no pause Bc I felt like it
305x6
315x6
Lat pd
170x12x5@7
Seated ohp
115x10x5@6
Soft lockout and grip wonkiness on dl single
R wrist only really uncomfortable with unracking bench. Everything else fine
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Re: Josh’s Garage Lifting Log
Welcome
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Re: Josh’s Garage Lifting Log
W4d6 gpp2
Sa pec flye
25x12x3
Lateral raise
25x15x3
Plate curl 35x15x4
Tricep pd
65x15x4
Cable cronch
100x12x2
45 min bike ~120bpm
Sa pec flye
25x12x3
Lateral raise
25x15x3
Plate curl 35x15x4
Tricep pd
65x15x4
Cable cronch
100x12x2
45 min bike ~120bpm
- mgil
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Re: Josh’s Garage Lifting Log
Welcome aboard!
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Re: Josh’s Garage Lifting Log
W5d1
LBBS
425x1@7
370x6x2@7.5
Lever belt squat
475x12x3@7
Paused bp
300x1@7.5
270x5@9
TNG Larsen
215x10x4@7-8
Bb curl
85x12x5@8
Tricep pd
90x12x5
Calf raise
225x15x4
Started week5 a day early on Sunday rather than Monday since I won’t be able to train later in the week. Pretty happy with how everything moved despite no rest day. Also no pain in the wrist.
LBBS
425x1@7
370x6x2@7.5
Lever belt squat
475x12x3@7
Paused bp
300x1@7.5
270x5@9
TNG Larsen
215x10x4@7-8
Bb curl
85x12x5@8
Tricep pd
90x12x5
Calf raise
225x15x4
Started week5 a day early on Sunday rather than Monday since I won’t be able to train later in the week. Pretty happy with how everything moved despite no rest day. Also no pain in the wrist.
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Re: Josh’s Garage Lifting Log
W5d2
Comp dl
535x1@7.5
465x6@7
465x5@8
Rdl
315x12x2@8
Cgpbp
290x1@8
245x5x3@7.5
Lat pd
175x12x5@8
Seated ohp
115x11x5@7
Capped it off with a 20 min bike ~125bpm
Everything generally moved better than last week which is good.
Comp dl
535x1@7.5
465x6@7
465x5@8
Rdl
315x12x2@8
Cgpbp
290x1@8
245x5x3@7.5
Lat pd
175x12x5@8
Seated ohp
115x11x5@7
Capped it off with a 20 min bike ~125bpm
Everything generally moved better than last week which is good.
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- Posts: 15
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Re: Josh’s Garage Lifting Log
W5d3 gpp1
Sa pec flye
25x15x4
Lateral raise
25x12x4
Plate curl
35x15x4
Tricep pd strict
60x12x4
Cable crunch
90x12x4
GM
95x12x3
30 min bike ~125bpm
Sa pec flye
25x15x4
Lateral raise
25x12x4
Plate curl
35x15x4
Tricep pd strict
60x12x4
Cable crunch
90x12x4
GM
95x12x3
30 min bike ~125bpm
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Re: Josh’s Garage Lifting Log
W5d4
SSB squat
375x1@8.5
325x6@8
Hatfield squats
370x8x3@7
3ct pause bp
285x1@7
250x6@9
Feet up Cg paused bp
215x9x3@7
Bb curl
75x15x5@7
LTEs
95x12x15@7
Calf raise
230x15x3
Felt pretty good and really enjoying the high volume on the accessories
SSB squat
375x1@8.5
325x6@8
Hatfield squats
370x8x3@7
3ct pause bp
285x1@7
250x6@9
Feet up Cg paused bp
215x9x3@7
Bb curl
75x15x5@7
LTEs
95x12x15@7
Calf raise
230x15x3
Felt pretty good and really enjoying the high volume on the accessories
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Re: Josh’s Garage Lifting Log
W5d5
Paused dl
525x1@7.5
475x6@8.5
Rdl
315x10x2@6
Ss bench w pause
335x1@8
285x6x3@8
Lat pd
170x12x5@7-8
Seated ohp
115x12x5@7-8
Might have overshot the back off paused dl set but it’s fine
Paused dl
525x1@7.5
475x6@8.5
Rdl
315x10x2@6
Ss bench w pause
335x1@8
285x6x3@8
Lat pd
170x12x5@7-8
Seated ohp
115x12x5@7-8
Might have overshot the back off paused dl set but it’s fine
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Re: Josh’s Garage Lifting Log
W6d1 deload
LBBS
405x1@5
375x3@6
Lever belt squat
475x12x2@6
Pause bp
290x1@6
TNG Larsen
215x11x2@7.5
Bb curl
85x12x3@7.5
Tricep pd
90x12x3@8
Calf raise
230x15x3@6
LBBS
405x1@5
375x3@6
Lever belt squat
475x12x2@6
Pause bp
290x1@6
TNG Larsen
215x11x2@7.5
Bb curl
85x12x3@7.5
Tricep pd
90x12x3@8
Calf raise
230x15x3@6
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Re: Josh’s Garage Lifting Log
W6d2 deload
Comp dl
495x1@5
440x5@6
Rdl
315x12@7
Cg pause bp
280x1@7
245x6x2@7-8
Lat pd
170x12x3@7
Seated ohp
115x12x3@6
30 min bike ~125bpm
Gpp1
SA Cable pec flye
25x15x2
SA rear delt flye
10x15x2
Plate lateral raise
25x15x2
Tricep pd
70x12x2
Bb curl
70x12x2
15 min bike ~135bpm
GM
90x12x3
Cable cronch
70x15x2
Comp dl
495x1@5
440x5@6
Rdl
315x12@7
Cg pause bp
280x1@7
245x6x2@7-8
Lat pd
170x12x3@7
Seated ohp
115x12x3@6
30 min bike ~125bpm
Gpp1
SA Cable pec flye
25x15x2
SA rear delt flye
10x15x2
Plate lateral raise
25x15x2
Tricep pd
70x12x2
Bb curl
70x12x2
15 min bike ~135bpm
GM
90x12x3
Cable cronch
70x15x2
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Re: Josh’s Garage Lifting Log
W6d4 d-load
SSB sq
355x1@6
Hatfields
370x8x2@6-7
3ct pause bp
275x1@5.5
Feet up pause Cg bp
215x9x2@7
Bb curl
80x12x3@7
Skull crusher
100x12x3@8
Calf raise
240x15x2
SSB sq
355x1@6
Hatfields
370x8x2@6-7
3ct pause bp
275x1@5.5
Feet up pause Cg bp
215x9x2@7
Bb curl
80x12x3@7
Skull crusher
100x12x3@8
Calf raise
240x15x2
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Re: Josh’s Garage Lifting Log
W6d5 dload
Paused dl
495x1@6
SLDL
315x10@7
Paused ssbp
315x1@6
265x7x2@7
Hbbs
295x4@5
Lat pd
170x12x3
Seated ohp
115x12x3
W7d1
LBBS
425x1@8
355x3@6
Belt squat
505x8x2@6
Paused bp
290x1@6.5
270x2@6
TNG Larsen
225x7x3@6
Bb curl
90x10x4@7-8
Tricep pd
85x12x4@8
Calf raise
225x15x3
30 min bike 115-120bpm
Paused dl
495x1@6
SLDL
315x10@7
Paused ssbp
315x1@6
265x7x2@7
Hbbs
295x4@5
Lat pd
170x12x3
Seated ohp
115x12x3
W7d1
LBBS
425x1@8
355x3@6
Belt squat
505x8x2@6
Paused bp
290x1@6.5
270x2@6
TNG Larsen
225x7x3@6
Bb curl
90x10x4@7-8
Tricep pd
85x12x4@8
Calf raise
225x15x3
30 min bike 115-120bpm
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Re: Josh’s Garage Lifting Log
W7d2
Comp dl
495x1@6.5
525x0@f whoops
435x3x2@5
Rdl
315x8@5
Cgpbp
275x1@6
245x3x2@6
Lat pd
170x10x4@7
Seated ohp
120x10x4@6
15 min bike @rpe8 (~145bpm)
Not really sure what happened with 525 today. Just wasn’t there. Everything else feels fine. Moving on…
Comp dl
495x1@6.5
525x0@f whoops
435x3x2@5
Rdl
315x8@5
Cgpbp
275x1@6
245x3x2@6
Lat pd
170x10x4@7
Seated ohp
120x10x4@6
15 min bike @rpe8 (~145bpm)
Not really sure what happened with 525 today. Just wasn’t there. Everything else feels fine. Moving on…
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Re: Josh’s Garage Lifting Log
W7d3
Did some gpp, spider curls, triceps pd, sa pec stuff 30 min bike
W7d4
SSB squat
345x1@5.5
330x2@6
Hatfields
370x6x2@5
3ct paused bp
280x1@6.5
245x3@6
Cgpfubp
215x8x2@6
Bb curl
90x10x4@8
Skullcrushers
100x10x4@8
Calf raise 225x15x2
Did some gpp, spider curls, triceps pd, sa pec stuff 30 min bike
W7d4
SSB squat
345x1@5.5
330x2@6
Hatfields
370x6x2@5
3ct paused bp
280x1@6.5
245x3@6
Cgpfubp
215x8x2@6
Bb curl
90x10x4@8
Skullcrushers
100x10x4@8
Calf raise 225x15x2
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- Registered User
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- Joined: Fri Mar 18, 2022 8:56 pm
Re: Josh’s Garage Lifting Log
W7d5
Paused dl
495x1@5
475x2@6
SLDL
325x7@5
Hbbs
305x3@4.5
285x3
Paused ssbp
315x1@6
275x4x2@6
Lat pd
160x12x4@7
Seated ohp
125x10,8,8,8
Tried to keep it light to bring myself back mentally after failing my top single on Tuesday. I might be stronger paused which is stupid
Paused dl
495x1@5
475x2@6
SLDL
325x7@5
Hbbs
305x3@4.5
285x3
Paused ssbp
315x1@6
275x4x2@6
Lat pd
160x12x4@7
Seated ohp
125x10,8,8,8
Tried to keep it light to bring myself back mentally after failing my top single on Tuesday. I might be stronger paused which is stupid