Josh’s Garage Lifting Log

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JoshBaderDPT
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Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Josh’s Garage Lifting Log

#1

Post by JoshBaderDPT » Fri Mar 18, 2022 10:00 pm

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
Last edited by JoshBaderDPT on Fri Mar 18, 2022 10:07 pm, edited 1 time in total.

JoshBaderDPT
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Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#2

Post by JoshBaderDPT » Fri Mar 18, 2022 10:02 pm

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

MarkKO
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Posts: 2632
Joined: Sat Sep 19, 2020 6:12 pm
Location: Australia

Re: Josh’s Garage Lifting Log

#3

Post by MarkKO » Fri Mar 18, 2022 10:08 pm

Welcome

JoshBaderDPT
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Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#4

Post by JoshBaderDPT » Sat Mar 19, 2022 4:17 pm

W4d6 gpp2

Sa pec flye
25x12x3

Lateral raise
25x15x3

Plate curl 35x15x4

Tricep pd
65x15x4

Cable cronch
100x12x2

45 min bike ~120bpm

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mgil
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Joined: Wed Sep 13, 2017 5:46 pm
Location: FlabLab©®
Age: 49

Re: Josh’s Garage Lifting Log

#5

Post by mgil » Sat Mar 19, 2022 11:07 pm

Welcome aboard!

JoshBaderDPT
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Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#6

Post by JoshBaderDPT » Sun Mar 20, 2022 4:46 pm

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.

JoshBaderDPT
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Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#7

Post by JoshBaderDPT » Mon Mar 21, 2022 5:48 pm

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.

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#8

Post by JoshBaderDPT » Tue Mar 22, 2022 6:43 pm

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

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#9

Post by JoshBaderDPT » Wed Mar 23, 2022 5:52 pm

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

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#10

Post by JoshBaderDPT » Thu Mar 24, 2022 2:53 pm

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

JoshBaderDPT
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Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#11

Post by JoshBaderDPT » Wed Mar 30, 2022 5:46 pm

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

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#12

Post by JoshBaderDPT » Wed Mar 30, 2022 5:52 pm

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

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#13

Post by JoshBaderDPT » Thu Mar 31, 2022 6:27 pm

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

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#14

Post by JoshBaderDPT » Mon Apr 04, 2022 6:44 pm

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

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#15

Post by JoshBaderDPT » Tue Apr 05, 2022 6:44 pm

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…

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#16

Post by JoshBaderDPT » Thu Apr 07, 2022 6:58 pm

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

JoshBaderDPT
Registered User
Posts: 15
Joined: Fri Mar 18, 2022 8:56 pm

Re: Josh’s Garage Lifting Log

#17

Post by JoshBaderDPT » Sat Apr 09, 2022 10:33 am

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

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