Sunday 9/3
Front Squat
5x135
5x145
3x155
3x165
3x175
3x185
3x195
2x205
2x215
2x225
2x235
Deadlift
5x135
3x165
3x195
3x225
3x255
3x285
3x300
3x345
3x435
My brother came over and worked out with me today! He played football and wrestled back in high school, but hasn’t worked out much since and he’s pretty husky (probably about 285). I’m hoping that the home gym will get him a little motivated - doesn’t matter just how strong, honestly just to get a little healthy. He back squatted 235 for a solid double and worked up to a nice deadlift at 300, so he’s got some muscle memory. I bet he’ll squat 315 and deadlift 405 within a year if he starts coming over once a week.
5 Likes
Monday 9/4
4-Mile Run (35 Minutes)
Took a long jog around our new house to get to know some of the streets and parks nearby.
Also got a little bonus light cardio in by cutting the grass afterwards. My lawn is a little bigger than I thought - takes about an hour altogether to cut the grass with my push mower.
Tuesday 9/5
Front Squat
5x135
4x165
3x195
2x225
1x255
1x275
1x300
Power Clean
1x135
1x165
1x195
1x225
1x225
1x225
Barbell Row
5x225
5x225
Have been toying around with the idea of doing some barbell rows for awhile. Finally added them today. Did them in the style of Cailer Woolam (he made a video with Mark Bell at SuperTraining awhile back), using a little body-English. Want these to be a nice deadlift supplement.
5 Likes
Wednesday 9/6
Back Squat
5x135
5x165
5x195
2x225
2x255
2x285
2x315
2x325
Deadlift
5x135
5x225
5x315
5x405
2x440
Thursday 9/7
Deadlift
5x135
5x225
5x315
2x405
2x435
2x465
2x500
Barbell Row
5x225
5x225
5x225
5x225
1 Like
Friday 9/8
Power Clean
1x135
1x135
1x165
1x165
1x195
1x195
Back Squat
5x135
5x165
5x195
2x225
2x255
2x285
1x315
1x345
1x375
1x315
Pretty easy tonight. Long week at work, just needed to do a little something. May go at it really hard tomorrow.
2 Likes
Saturday 9/9
Deadlift
5x135
2x225
2x315
2x405
2x435
2x465
1x495
1x505
Back Squat
2x135
2x165
2x195
2x225
2x255
2x285
2x315
Sunday 9/10
Front Squat
5x135
5x165
5x195
3x225
3x225
2x255
2x255
Deadlift
5x135
5x165
5x195
5x225
5x255
5x285
5x315
5x405
My brother came over and lifted again today. He topped out with a nice double at 255 on the back squat and an easy double at 315 on the deadlift. If he sticks with it, he will be at 315 / 405 by Christmas, easily.
3 Likes
Monday 9/11
Back Squat
5x135
5x165
5x195
2x225
2x255
2x285
2x315
2x345
2x255
2x255
2x255
The top set at 345 was just a little too grind-y for my taste, so I dropped to 255 and hit a couple of nice crisp doubles there, good depth, pause at the bottom, and blast up. I can tell that the move and accompanying stress has taken a bit of a toll on my max strength, so I want to spend the next couple months rebuilding that. I think the main target for the rest of this year is jacking up that front squat to 405 or thereabouts - if I get there, my other goals (495 back squat and maintaining that 585+ deadlift) should be no problem.
6 Likes
Tuesday 9/12
Back Squat
5x135
5x165
5x195
2x225
2x255
2x285
2x315
2x345
Front Squat
2x225
2x225
2x225
2x225
2x225
2x225
2x225
2x225
2x225
2x225
2 Likes
Wednesday 9/13
Deadlift
5x135
4x225
3x315
2x405
1x435
Front Squat
2x135
2x165
2x195
Back Squat
2x225
2x255
2x285
2x315
3x345
1 Like
Thursday 9/14
Front Squat
5x135
5x165
5x195
2x225
2x255
2x255
2x255
Back Squat
2x255
2x285
2x315
2x315
Friday 9/15
Back Squat
5x135
5x165
5x195
2x225
2x255
2x285
2x315
2x345
2x345
2x315
Saturday 9/16
Front Squat
5x135
5x165
5x195
2x225
2x255
2x285
Deadlift
5x135
5x225
5x255
5x285
5x315
5x405
Brother hit a nice 285 back squat double and 325 on the deadlift. He’s looking good for someone that just started back up with this.
5 Likes
Sunday 9/17
Home Yoga Practice (45 Minutes)
Yardwork (2 Hours)
Back Squat
2x135
2x165
2x195
2x225
2x255
2x285
2x315
2x315
2 Likes
Monday 9/18
Front Squat
5x135
5x165
5x195
Back Squat
2x225
2x255
2x285
2x315
2x345
2x315
1 Like
Tuesday 9/19
Deadlift
5x135
5x225
5x315
2x405
2x435
2x465
2x495
1x555
Solid single with 555. Heaviest I’ve gone since moving to the home gym. Video coming shortly.
4 Likes
Wednesday 9/20
Back Squat
2x135
2x165
2x195
2x225
2x255
2x285
2x315
2x355
2x315
2 Likes
