T Nation

Garage Gym Joe's Log

strength

#1

I’ve used all sorts of periodization and training templates. 5/3/1, Westside, DUP, etc. I’ve learned that over time, for someone who has a 50 hr/wk job, is a family man with two toddler boys, and who is a high school varsity level football coach time is of the essence. Therefore, over that time, and the use of all these great programs and tools, I’ve come up with a template that suits my needs as an amateur, non-elite, competitive powerlifter and in the future intend on competing in novice strongman competitions.

I follow a simple concurrent periodization protocol. I utilize super and giant sets to save time and hopefully increase work capacity and conditioning. I call it the 1-2-3 method because I start with a strength focused movement “1”, then move on to an assistance superset that may address weaknesses or imbalances called “2”, and then hit up a “3” movement giant set involving mainly an ab movement (currently obsessed with standing band crunches) and two conditioning-style exercises. Here is an example of my last week of training to give you an idea of what my training log will look like:

M 1/23/2017

1A. Bench Press: 275 + 50 lbs chain 1 1/4 rep singles 4x1
2A. Pause Skwat 235 4x3
2B. Pullup to failure 12, 10, 9, 10
3A. Banded crunch 3x20
3B. Sand bag skwat to shoulder 3x4 to each side
3C. Jump Rope 3x50 single unders

W 1/25/2017

1A. Press w/leg drive 185 5x2 (double on the minute for 5 minutes)
2A. Speed deadlift from 2 mat deficit 275 + 50 lbs chain 5x3
2B. Pullup 5 second negative 5x3
3A. Band crunch 3x20
3B. Sand bag (lift from floor like atlas stone) 3x5
3C. Jump Rope 3x50 single unders

F 1/27/2017

1A. Skwat 4x1 + 1x3 315
2A. Double pause speed bench 185 + 50 lbs chain 5x3
2B. Seated bent over laterals 15 5x10
2C. Pullups 5x7
(pressed for time workout cut short)

Right now I’m prepping for the USAPL Oregon State Championships on 4/01/2017. Last year I competed raw wo/wraps twice. Once at this same USAPL event and once at the Forever Strong Classic USPA event. My best in competition raw lifts are 374.7 skwat, 331 bench press, 470 deadlift at 230 lbs. My best in competition single ply lifts are a 454 skwat, 374.7 bench press, 501 deadlift. My current goals for the meet are a 402.3 skwat, 347.2 bench press and a 501.5 deadlift. The single ply PRs are from 10 years ago before family, career and children and those are my current long term goals for raw competition at a similar bodyweight. I currently weigh 239-242 and am considering dropping back down to the 231 class, but am really not sure since I’m not going to total elite or set any records.

That’s it. I’m just your average garage-gym goer who loves lifting heavy weight and continuing to fill the competitive urge. Look forward to following along and staying motivated by the great logs already established here at T-Nation.


#2

In on this. I have the kids and job and schedules also. Working on giant sets in the basement to improve work capacity. I have gone PPL to try and bring up the upper body.

I like the simplicity of 1 main lift, 2 assistance and 3 conditioning. How quick is the progress on this?

Edit: asked a dumb question.


#3

Thanks for the input. I enjoy it for the variety. I still keep specificity in high regard since I am preparing for a competition in 8 weeks, but the further away the less specificity I use. I’ve gained 10 pounds recently, I was mostly between 227-232 and I decided if I’m going to hit that 405 bench press, I’m going to have to get a little bigger. The skwat and bench have responded, but I only deadlift once a week and every other week is a heavier week. Once I get to 4-5 weeks out, I’ll start ramping up the deadlift percentages to peak for the meet. I skwat and bench twice a week and have no problem with recovery, and my deadlift has always responded better by going heavy on it every other week. I try to jam in the conditioning because I don’t want to just be blubber and I think it helps with work capacity and just overall general fitness. And since I can’t always get in separate conditioning sessions, it seems sensible to include them in my guaranteed training sessions.


#4

Today’s training gave me a really positive outlook on where my progress is at.

M 1/30/2017

10 minutes foam rolling pre-workout

1A. Bench Press 45x20, 135x8, 185x5, 225x2, 275x1, 300x1, 315x4, 275 2x2 pause on the way up at the sticking point (I missed 341 at my last meet a hair below where my elbows are at 90 degrees and I’ve been hammering this sticking point in all my bench sessions recently)

2A. Skwat 245 + 50 lbs of chain 3x3 pause just out of the hole, 245 1x10
2B. Bent over laterals 3x12, 1x15

3A. Sand bag front carry 5 trips (roughly 200 feet per trip)

My sand bag weighs 100 pounds (200 lbs capacity, half full until I get better with it)

3 minutes static stretching

Nutrition for the day:

4 1/2 whole eggs, 1 medium tortilla, 1 sausage patty, 2 greek whole milk yogurts, 1 1/2 scoops protein powder, 2 cups whole milk, 5.2 oz thin cut ribeye, 1 hebrew national hot dog, 1/2 onion, 10 oz salad with kale, mixed greens, carrots, 1 tbsp PB, 2 tbsp olive oil, 2 tbsp onion slaw dressing, 1 kwaker granola bar.

Analysis: 315x4 on the bench and I had at least one in the tank (lifting alone w/no spotter) generally I don’t look at max rep tests as anything, but when put into a calculator, it spits out 350 as a max and that is a goal I’ve had for some time. We’ll have to see where I’m at come meet day.

Disclaimer: For all major pressing exercises (bench 2x week and OHP 1x week) I always add in pullups as a superset, I don’t log it because it’s totally random. Some days I do them as a 2A or 2B, but I also do them in between sets of pressing to offset the amount of work I do. I probably do somewhere between 100-200 pullups a week.


#5

Worked a 12 hour day and didn’t really feel that into it…had to get the work in though…

Foam rolled the back pre workout

Worked up to 455 for a single on deadlift, followed up with 405 for two doubles

OHP 3x10 (speed focus) 75 pounds
Pull-ups 3x10

Banded crunches 3x20

Not a lot of time and work crushing me I had to get the work in and get it done. I work for Frito Lay and this is a big week in the chip business.

Deadlift is something that really sucks to train when you’re fatigued. For me, when I get up there in percentages with squat/deadlift I don’t move them extremely well. I tend to work better under lower percentages. Bench press doesn’t really get affected by my job too much and probably why it’s always been my best lift of the theee. That and I have chicken legs even though I’ve squatted twice a week most of my training career.


#6

Been incredibly busy over the past week, but still managed to get some solid training in.

F 2/3/2017

BP: 295x2, 275x2, 275x2, 275x2

Pullups: 4x10

Skwats: 225x5, 275x5, 295x5, 315x5

S 2/4/2017

BORs: 185, 3x7
SLDL: 185, 3x10

Curls: 100 Reps

Su 2/5/2017

M 2/6/2017

Pause Skwat: 5x3 255
CGBP: 6x3 225
Pullups 6x8

W 2/8/2017

DL: 4x1 375
BP: 3x4 250

Sa 2/11/2017

Skwat: 225x3, 275x3, 295x2, 315x1, 365x1, 385x1 (10 pounds over previous raw w/o wraps meet best, went up really fast)
315x5, 315x5

The best two things that came over the last 9 days, besides the skwat PR, is I got my wife a new car, and I got my SBD belt and SBD knee sleeves (I know why there is a video on how to put these on now). Extremely comfortable though, don’t have to take them off between sets, but won’t be wearing them as liberally as the rehband sleeves. The belt is worth the money. Extremely well put together, comfortable, and easy to work. I don’t see myself owning another belt for a LONG time.

All in all, I’m 6 weeks out from USAPL Oregon State Championships hosted by Redbeard Barbell at Crossfit Magnus and I feel like I am in a good place to smash my previous total and hit some new PRs in the process.


#7

Got in another solid training session. I decided to switch things up a bit since I am 8.5 lbs. over the 231 class as of today.

Pullups BWx8
Floor Press 225x3
Weighted Crunch 45x10

Pullups BWx8
Floor Press 255x3
Weighted Crunch 45x10

Pullups BWx8
Floor Press 275x3
Weighted Crunch 45x10

Pullups BWx8
Floor Press 295x3
Weighted Crunch 45x10

Pullups BWx8
Floor Press 305x3
Weighted Crunch 45x10

Pullups BWx8
Floor Press 245x10
Weighted Crunch 45x10

Pullups BWx8
Floor Press 245x5
Weighted Crunch 45x10

Pullups BWx8
Floor Press 245x5
Weighted Crunch 45x10

Accessories 3 rounds
Skullcrushers 85x10
Spoto Press 185x10
Farmer’s Walk 45 (each hand) x 1 1/2 trips

I was gassed and kept strict 90 seconds rest between all of these groups.

I guzzle down some gatorade powder mixed with 7.5g creatine monohydrate during my workouts. Sometimes, when I splurge a little, I throw some BCAAs in there as well. I think keeping extremely hydrated helps my ability to push through a lot of tough situations that arise in my training.

See y’all tomorrow with some dynamic lower body training.


#8

Brutal.

EMOM (10 Minutes)
DL 235x3
Burpee knees to chest x3

EMOM (10 Minutes)
Skwat 195x3
Standing Vertical Jump x3

100 Single unders


#9

Got home early enough from work to get some training in before I picked up the kiddos.

15 min elliptical
50 single unders/25 kettlebell swings
50 single unders/25 kettlebell swings
50 single unders/25 kettlebell swings
20 band crunches/25 single unders
20 band crunches/25 single unders
20 band crunches/25 single unders
10 yard shuttle
10 yard shuttle
50 single unders

Speed upper tomorrow, should be well recovered.


#10

(10 MIN EMOM)
BP 165x3
Pull-Up BWx3

(10 MIN EMOM)
OHP 100x3
Pull-Up BWx3

100 Single Unders

Got some big deadlifting on tap for Friday.


#11

10 KB Swings
315x3 DL off 2 mats
10 Hanging Leg Raises

10 KB Swings
365x3 DL off 2 mats
10 HLR

10 KBS
405x3 DL off 2 mats
10 HLR

10 KBS
455x3 DL off 2 mats
10 HLR

10 KBS
475x1 DL off 2 mats
10 HLR

225x10 Skwat
45x12 SLDL
Sand Bag to Shoulder x10

225x10 Skwat
45x12 SLDL
Sand Bag to Shoulder x10


#12

4 Pullups 3 sec negative
135x3 Push Press
Band Crunch 20 reps

4 PU neg
165x3 PP
20 Band Crunch

4 PU Neg
185x3 PP
20 Band Crunch

4 PU Neg
200x3 PP
20 Band Crunch

4 PU Neg
165x5 PP
20 Band Crunch

4 PU Neg
165x5 PP
20 Band Crunch

4 PU Neg
165x5 PP
20 Band Crunch

3 Rounds
Plate Snatch 45x12
Lateral Raises 15x12
Horizontal Pulldown Bandx15


#13

10 Min EMOM
DL 235 + 50 Chain x3
Sand Bag like Atlas Stone x3

10 Min EMOM
Skwat 195 + 50 Chain x3
3 Single-Arm KB Swings each arm x6

5x30 Single Unders