2020 Home gym gains

[AllM1ght]

Week 8, Day 2

Comp Bench
100kg 1@7.5
80kg, 4 reps, 6 sets

Front Squats
90kg 1@8
62.5kg, 6 reps, 6 sets

Band Straight arm pull downs
Various reps.

[AllM1ght]

yesterday's

Week 8 Day 3

Pause Sumo Deadlift
145kg, 1@9
117.5kg, 4 reps, 5 sets

Seated Press
45kg, 1@9
30kg, 6 reps, 5 sets


Overshot my singles a little, but that's fine no major fatigue knock-ons to my work sets or my week since they are lighter more technical variations.

[AllM1ght]

Week 8 Day 4

Mediun grip TnG bench
105 x 1 @7.5, 107.5 x 1 @11 (butt came up).
85kg, 4 reps, 5 sets

High bar Squats
120kg x 1 @7, 130kg x 1 @9 (left knee caved).
87.5kg, 6 reps, 5 sets

Straight arm pull downs with band

[AllM1ght]

Week 8 Day 5

303 Bench
40kg, 6 reps, 5 sets

Stiff leg Deadlift
140 x 1 @8.5
100kg, 6 reps, 4 sets


303 bench is hard... That is all.

[AllM1ght]

2ct Bench
95 x 1 @8
75, 5 reps, 5 sets

Comp Squat
115kg, 3 reps, 4 sets


Notes

Benched before having some guest over, taught a couple of friends the deadlift and squat somewhat, fit in a few squat sets between cans of cider... May have had a small impact on the session.

[AllM1ght]

Yesterday
Week 9, Day 2

Comp Bench
85kg, 3 reps, 8 sets

Front Squat
67.5kg, 5 reps, 6 sets

Chin ups
BW, 8 reps, 4 sets

Notes -
Last 2 sets of bench were 60s rest.

Bodyweight today down to 85.9kg.. Definitely need to eat more

[AllM1ght]

Weird hybrid
Yesterday D3

Seated Press
32.5kg, 5 reps, 6 sets

Today
D3 part 2, D4 part 1

TnG mg Bench
100 x 1 @8
87.5kg, 3 reps, 5 sets

[AllM1ght]

D4 Part 2

High Bar Squats
92.5kg, 5 reps, 7 sets

Pendlay Rows
70kg, 6 reps, 5 sets

[AllM1ght]

So this was also split over 2 days because I manged to get my deadlifts in yesterday before spending all day chopping trees down with my uncle lol.

Week 9, D5

Conventional deadlift
160 x 1 @7
125kg, 5 reps, 5 sets

303 Tempo Bench
45kg, 5 reps, 4 sets


Notes
That's actually an all time PR on conventional, was always my worst lift and gave it up in favour of sumo for a while. What's more I hit it with enough room to spare I might be close to 180... 1 small problem. I have 177.5kg worth of weight currently.

Tempo bench bumped up to 45 may have been a bit much, these are killer when you are strict with the count

[AllM1ght]

Week 10!, Day 1

Morning
Comp Bench
105 x 1 @8 (Bad pause)
100 x 2 @9 (90% to low for @8, changed to 92% after)
97.5, 2 reps, 3 sets

Evening
Comp Squat
140 x 1 @8.5
125, 2 reps, 4 sets

Afternoon
Had a good time putting two friends through their first "proper" barbell lifting.
Bench, Deadlift, Barbell/Pendlay Rows for sets of 5.
Lass hit 20, 40, 15kg, respectively, Lad hit 55, 100, 55kg, for 5s

VidsShow

[AllM1ght]

Week 10, Day 2 n Day 3 part 1

2ct Bench
80kg, 4 reps, 4 sets

Front squats
72.5kg, 4 reps, 5 sets

Reverse Grip Bench
70kg, 4 reps, 4 sets

[AllM1ght]

Week 10, Finishing D3 and some of D4

Pause Sumo Deadlift
132.5kg, 2 reps, 6 sets

TnG Medium Grip Bench
100 x 1 @7.5
92.5kg, 2 reps, 5 sets

[AllM1ght]

Week 10 Finish up

High Bar Squats
102.5kg, 4 reps, 6 sets

303 Tempo Bench
47.5kg, 4 reps, 7 sets

Conv Deadlift
160 x 1@8 (mixed)
170 x 1@10 (hook)

130kg, 4 reps, 4 sets


Notes
Stiff legged and back rounded the top single, was a good fight to lock out but poor technique and bracing off the floor

[AllM1ght]

Week 11, Day 1

Comp Squat
112.5kg, 4 reps, 5 sets

Comp Bench
87.5kg, 4 reps, 5 sets


Notes
Both felt very hard, high fatigue some program, more life stress...
Hopefully can chill and get a better rest of the week.

Squat tech sucked, Bench was okay

[AllM1ght]

Week 11 Day 2

2ct Pause Bench
70kg, 6 reps, 2 sets
100kg x 1 @8
75kg, 6 reps, 5 sets

Front Squats
90kg x 1 @8
67.5kg, 6 reps, 4 sets


Notes
Programmed 2ct felt light, so worked up to a nice single then used the adjusted weight.
Fronts are still hard. Lol

[AllM1ght]

Yesterday
Week 11, Day 3

Pause Sumo deadlift
157.5kg x 1 @9 (oops)
120kg, 4 reps, 5 sets

Snatch Balance and Klokov press
15kg, various

Barbell curls
25kg myo
20kg myo

Band straight arm pull downs

Day 4

Medium grip TnG Bench
84kg, 4 reps, 4 sets
84kg x 8 amrap

High bar Squats
92.5kg, 6 reps, 6 sets

Tricep work with band

[AllM1ght]

Week 11, Day 5.

Conventional deadlift
147.5 x 1@7
160 x 1@11 (didn't take it past 1 inch)
110kg, 6 reps, 5 sets

510 Bench
95 x 1@7
100 x 1@8.5

Comp Bench
105 x 1 @7
110 x 1 @8.5

510 Bench
72.5kg, 6 reps, 3 sets

Pendlay Row
65kg, 7 reps, 5 sets

BenchShow

[AllM1ght]

Week 12, Day 1.

Comp Bench
95kg, 3 reps, 6 sets

Comp Squat
120kg, 3 reps,4 sets

Barbell curls
20kg Myo x2

Band Straight-arm Pulldowns

VidsShow

[AllM1ght]

Yesterday
Week 12, Day 2

2ct Pause Bench
95 x 1@7.5
80kg, 5 reps, 5 sets

Front Squat
72.5kg, 5 reps, 5 sets

Pronated pull ups
Bw x 8, 8, 8, 7, 7

[AllM1ght]

Week 12, Day 3

Paused Sumo Deadlift
127.5kg, 3 reps, 5 sets

Seated Press
35kg, 5 reps, 5 sets

Pendlay Rows
65kg, 6 reps, 5 sets

Hams/Bi's myo work
Day 4

Medium grip TnG Bench
100 x 1 @7.5
95 x 3 @9
92.5kg, 3 reps, 3 sets

High bar Squat
97.5kg, 5 reps, 6 sets

Pull ups
bw x 8, 8, 8, 7, 7

Delts/Tri's Iso

Day 5

Conv Deadlift
120kg, 5 reps, 6 sets (sans belt)

Comp Bench
105 x 1 @7.5
110 x 1 @butt up

510 Bench
75kg, 5 reps, 5 sets

Pendlay Rows
70kg, 5 reps, 5 sets

Hams/Bi's Myo