2020 Home gym gains
Moderator: Chebass88
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2020 Home gym gains
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
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
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Re: 2020 Home gym gains
Welcome, @AllM1ght
Good to have you here. \o/
Good to have you here. \o/
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- mgil
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Re: 2020 Home gym gains
Welcome aboard!
- BenM
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Re: 2020 Home gym gains
Welcome! Always good to see new logs. Especially when they write in kilos so I don't have to convert numbers in my head
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Re: 2020 Home gym gains
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
75kg, 6 reps, 5 sets.
Pendlay Rows
70kg, 5 reps, 6 sets.
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Re: 2020 Home gym gains
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
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
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Re: 2020 Home gym gains
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
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
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Re: 2020 Home gym gains
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.
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.
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Re: 2020 Home gym gains
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
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
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Re: 2020 Home gym gains
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...
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- Registered User
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- Joined: Wed Jul 01, 2020 8:39 am
Re: 2020 Home gym gains
Week 6, day 3
Conventional deadlift
120kg, 3 reps, 6 sets
7th set, 8 reps
Seated press
32.5kg, 5 reps, 6 sets
Conventional deadlift
120kg, 3 reps, 6 sets
7th set, 8 reps
Seated press
32.5kg, 5 reps, 6 sets
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Re: 2020 Home gym gains
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
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
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Re: 2020 Home gym gains
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
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
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Re: 2020 Home gym gains
Deload 1, Day 2
"1/2 board" Bench
60kg, 5 reps, 5 sets
Stiff Leg Deadlift
70kg, 5 reps, 5 sets
"1/2 board" Bench
60kg, 5 reps, 5 sets
Stiff Leg Deadlift
70kg, 5 reps, 5 sets
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Re: 2020 Home gym gains
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
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
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Re: 2020 Home gym gains
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
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
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Re: 2020 Home gym gains
You're about a month ahead of me on the program. Will follow along.
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Re: 2020 Home gym gains
Thanks for the follow,jake241983 wrote: ↑Sun Jul 19, 2020 2:48 pm You're about a month ahead of me on the program. Will follow along.
Been a very good month of training so hopefully you get the same