2020 Home gym gains

[AllM1ght]

Hey guys, new member to this forum here.

Been browsing a few threads and very much liked the content of most the posts and tone.
Haven't posted a log anywhere for a couple of years, figured it would be good to keep me on track and perhaps get opinions on ideas and tweaks to my current programming.

So, brief training history.

- 2017 Novice full body set ups from BB.com forums to okay effect.
- 2018 RTS and Calgary barbell programming mostly, with other bits n pieces,
First and only meet Dec '18 135, 145, 152.5 Squat, 90, 97.5 102.5(fail) Bench, 145 150(fail) Deadlift.
- 2019 Too much work, no significant training to mention sadly.

False Start at Average to Savage 2,(4 weeks) interrupted by covid gym closure.
Eventually managed to get enough gym equipment to restart at home, currently on Week 5 of A2S2.

As far as I remember my best gym lifts -
Comp Squat - 155
Comp Bench - 110
Comp Deadlift - 175

Current ERM
Squat - 140
Bench - 100
Deadlift - 150-155

Current program is Average to Savage 2 (Greg Nuckols), 5 day base version.
D1 - Comp Squat, Cg Bench, Chins
D2 - Comp Bench, Pin Squat, Rows
D3 - Conventional Deadlift, Seated Press, Pull ups
D4 - TnG Bench, 2ct Squat, Rows
D5 - Slingshot Bench, Sumo Deadlift, Chins

[Wilhelm]

Welcome, @AllM1ght

Good to have you here. \o/

[AllM1ght]

Welcome, @AllM1ght

Good to have you here. \o/

Thank yoU!

[mgil]

Welcome aboard!

[BenM]

Welcome! Always good to see new logs. Especially when they write in kilos so I don't have to convert numbers in my head

[AllM1ght]

Welcome! Always good to see new logs. Especially when they write in kilos so I don't have to convert numbers in my head

Welcome aboard!

Cheers guys!

Some bench vids for now,

Went a tadge off program, been hitting a few 1@8s before work sets to get a more accurate work weight, especially for presses.
However after hitting 95@8 today, couldn't resist the hundo.. probably @9.5 and not all the happy with the technique here, but I still got a solid 7 sets with my programmed 75 x 4 sets, so not too bad.

Bench
95 -100 - 75 x 4

SpoilerShow

Pin Squats
75kg, 6 reps, 5 sets.

Pendlay Rows
70kg, 5 reps, 6 sets.

[AllM1ght]

No vids today

Block 1, Week 5, Day 3

Convetional Deadlifts
112.5kg, 4 reps, 6 sets

Seated Press
30kg, 6 reps, 5 sets

Pull ups
Bw, 6 reps, 5 sets

[AllM1ght]

Week 5, Day 4

TnG Bench
75kg, 4 reps, 7 sets

High bar Squats
80kg, 6 reps, 6 sets

Barbell Rows
60kg, 8 reps, 5 sets

Notes -

Subbed a low bar variation for high bar due to shoulders acting up with 3x a week low bar

[AllM1ght]

Final day of week 5
Getting close to a full block of training for the first time in possibly 18 months....

Slingshot Bench
80kg, 6 reps, 2 sets
85kg, 6 reps, 5 sets
6th set, 12 reps @8

Sumo deadlift (beltless)
90kg, 6 reps, 7 sets

Pull ups, pronated
BW, 6 reps, 6 sets

Notes -
First session in a week without hay-fever so felt fantastic, sumo moved like butter.
Next block I'm planning to Heavy Sumo pause the main lift. And beltless stiff leg convention the assistance slot.

Slingshot I had to up TM in spreadsheet to get a decent weight, and that was obviously still below target. But next week is set to be 100kg for 5s now so that will be more interesting.

[AllM1ght]

Final week of block 1, Day 1

Cg Bench
90kg x 1@7
95 x 1@7.5
100 x 1 @10.5 (yeah...)
break
70kg, 5 reps, 5 sets

Comp Squats
107.5kg, 3 reps, 5 sets


Notes -
Might edit bench vids in later
Squats felt bad to start but went fairly well,
nowhere near PR but first time consistently repping over 100 in a while

somewhat NSFW, sorry xD

SpoilerShow

[MrDaz]

Welcome, @AllM1ght - good to see you keeping accountable and putting up a log. Training looks on point and setup for a long consistent run of progression...

[AllM1ght]

Welcome, @AllM1ght - good to see you keeping accountable and putting up a log. Training looks on point and setup for a long consistent run of progression...

Cheers dude

Comp Bench
82.5kg, 3 reps, 8

Pin Squats
110, 1 rep @8
87.5kg, 5 reps, 4 sets

[AllM1ght]

Week 6, day 3

Conventional deadlift
120kg, 3 reps, 6 sets
7th set, 8 reps

Seated press
32.5kg, 5 reps, 6 sets

[AllM1ght]

Week 6, Day 4

TnG Bench
100kg, 1 rep @8
90kg, 3 reps, 5 sets, 2rir cut off

High bar Squats
115kg, 1 rep @8
92.5kg, 5 reps, 5 sets

Pendlay Rows
70kg, 7 reps, 6 sets

[AllM1ght]

Deload week 1

Mixing things up a little here, I'll probably only do 3 sessions instead of 5, I'll probably throw in low weight versions of some of the new assistance lifts I'll be doing next block on D2 and d3.
Today was comp deload work

Sumo deadlifts
70kg, 5 reps, 5 sets

Comp Bench
62.5kg, 5 reps, 5 sets

Comp Squat
80kg, 5 sets, 5 reps

[AllM1ght]

Deload 1, Day 2

"1/2 board" Bench
60kg, 5 reps, 5 sets

Stiff Leg Deadlift
70kg, 5 reps, 5 sets

[AllM1ght]

Just exercise selection for block 2

Main lifts
Comp Bench
Comp Squat
Paused Sumo
Medium grip (1 finger inside ring) TnG bench

Hi bar squat
Box front squat

Eccentric overload bench
2ct medium grip

Stiff leg deadlift

Seated press

[AllM1ght]

Couldn't wait till tomorrow lol. So
Week 8, Day 1

2ct Bench
92.5kg, 1@7
67.5kg, 6 reps, 6 sets

Comp Squat
130kg, 1@7.5
107.5kg, 4 reps, 4 sets

Chin ups
BW, 8,8,8,8,7

[jake241983]

You're about a month ahead of me on the program. Will follow along.

[AllM1ght]

You're about a month ahead of me on the program. Will follow along.

Thanks for the follow,
Been a very good month of training so hopefully you get the same