Wednesday
- Warmup: Rower 1,000m
- CINDY (AMRAP 20min)
- 5 Pull-Ups
- 10 Push-Ups
- 15 Free Squats
2 Likes
Thursday
-3.5 Mile walk
1 Like
Sunday
DJANGO
- 10 Clean & Jerks 135 lbs
- 500m Row
- 8 Clean & Jerks 155 lbs
- 500m Row
- 6 Clean & Jerks 175 lbs
- 500m Row
- 3 Clean & Jerks 200 lbs
- 500m Row
- 1 Clean & Jerks 225 lbs
- 500m Row
Notes: it’s a hot one this afternoon in the garage. Hands got very slick even with chalk and lost my grip on last rep of 205lb and 225lb. Figured I better just move on to the rower rather than try to get those last reps.
2 Likes
Week 3:
Monday (Squat)
- Warmup: Squat 45lb,135lb,185lb,225lb
- Main: Squat 3/5/1 5’s Pro
- 75% (260 lb) x5
- 85% (295 lb) x5
- 95% (325 lb) x5
- Supplemental: Squat 5x5 FSL
- 75% (260 lb) 5x5
- Assistance Pull: 5x8-12
- DB Pullover 10x10 (50 lb)
- Assistance Press: 5x8-12
- DB Press 10x12 (50 lb)
Notes: I keeping mucking up Krypteia and doing both assistance exercises after the main bb /supplemental FSL lift rather than alternating. So am doing a circuit or large superset…lol. Oh well maybe I will remember to do it correctly tomorrow.
1 Like
Tuesday (Bench)
- Warmup: 45, 95, 135, 155 lb
- Main: Bench 5/3/1 5’s Pro
- 75% (200 lb) x5
- 85% (225 lb) x5
- 95% (250 lb) x5
- Supplemental: Bench 5x5 FSL
- 75% (200 lb) 5x5
- Assistance Lower: 5x8-12
- Back Extension 5x12
- Assistance Lower: 5x8-12
- DB Squat 5x10 (60 lb)
2 Likes
Saturday(Press & Deadlift)
- Press 5/3/1 5’s Pro
- 75% (120 lb) x5
- 85% (135 lb) x5
- 95% (155 lb) x5
- 75% (120 lb) x15
- 75% (120 lb) x10
- Deadlift 5/3/1 5’s Pro
- 75% (265 lb) x5
- 85% (300 lb) x5
- 95% (335 lb) x5
- Assistance Pull: 5x8-12
- DB Curl 5x10 (40 lb)
- Assistance Press: 5x8-12
- Chain Dips 5x10 (52 lb)
- Assistance Lower: 5x8-12
- Hanging Leg Raise 5x10
4 Likes
Sunday
- Row 2,000 m
- DB Curl 2x15 (35 lb)
- Rope Pushdown 2x15 (70 lb)
- DB Hammer Curl 2x12 (40lb)
- EZ Bar Pushdown 2x20 (70 lb)
- Swiss Bar Skull Crusher 2x10 (97 lb)
- Swiss Bar Hammer Curl 2x8 (97 lb)
2 Likes
Week 4:
Monday (SSB Squat)
- Warmup: Squat 68lb,118lb,138lb, 188lb
- Main: SSB Squat 5/3/1 5’s Pro
- 65% (230lb) x5
- 75% (265lb) x5
- 85% (300lb) x5
- Supplemental: Squat 5x5 FSL
- 65% (230lb) 5x5
- Assistance Pull: 5x8-12
- DB Incline Row 5x8-12 (50lb)
- Assistance Press: 5x12
- DB Incline Press 5x12 (50lb)
3 Likes
Wednesday (Bench: TM = 275 lb)
- Main: DB Bench 5/3/1 5’s Pro
- 65% (180lb) x5 (90’s)
- 75% (205lb) x5 (102.5’s)
- 85% (235lb) x5 (117.5’s)
- Supplemental: DB Bench 5x5 FSL
- 65% (180lb) 5x5 (90’s)
- Assistance Lower: 5x8-12
- Seated SSB GMs 5x10 (118lb)
- Assistance Pull: 5x8-12
- DB Row 5x8-12
- DB Row x12 (50lb)
- DB Row x12 (70lb)
- DB Row x12 (90lb)
- DB Row x12 (102.5lb)
- DB Row x12 (117.5 lb)
- DB Row 5x8-12
Notes: moved training maxes up this week…again screwed it up by moving everting up +10lbs Upper and Lower (I must be too busy to think straight). Anyways, bench at the low TM last 3 weeks felt really easy which is fine but I figured if I can use DB’s this next 3-week cycle instead of straight bar that might be a positive adjustment. Worked out pretty well today. SSB seated GMs were great. Going to have to add those in more often. I was sure to use the safeties for this just in case it went up and over my head or any other potential disaster.
4 Likes
That your own setup in the picture?
Yep, took a while to gather everything but only wish I had done it sooner. No regrets going solo in a garage vs commercial gym. Can do whatever you want and lift whenever you want.
Yeah I agree, I don’t miss training in a gym with other people at all. Your home gym looks awesome!
1 Like
Thursday (Deadlift)
- Main: Deadlift 5/3/1 5’s Pro
- 65% (235 lb) x5
- 75% (270 lb) x5
- 85% (305 lb) x5
- Supplemental: Deadlift 5x5 FSL
- 65% (235 lb) 5x5
- Assistance Pull: 5x8-12
- Pull-Ups 5x10
- Assistance Press: 5x8-12
- Dips 5x10
3 Likes
————————————————————————————————
Week 5:
Monday (Squat)
- Warmup: SSB Squat 138 lb, 228 lb
- Main: Squat 5/3/1 5’s Pro
- 70% (250 lb) x5
- 80% (285 lb) x5
- 90% (320 lb) x5
- Supplemental: Squat 5x5 FSL
- 70% (250 lb) 5x5
- Assistance Pull: 5x8-12
- DB Row 5x10(90 lb)
- Assistance Press: 5x8-12
- DB Rollbacks 5x10 (50lb)
2 Likes
Wednesday (Bench)
- Main: DB Bench 5/3/1 5’s Pro
- 70% (190 lb) x5 (95’s)
- 80% (220 lb) x5 (110’s)
- 90% (250 lb) x5 (125’s)
- Supplemental: DB Bench 5x5 FSL
- 70% (190 lb) 5x5 (95’s)
- Assistance Lower: 5x8-12
- SSB GMs 5x10 (138 lb)
- Assistance Pull: 5x8-12
- Barbell Row 5x10 (185 lb)
3 Likes
Friday (Deadlift)
- Main: SLDL 5/3/1 5’s Pro
- 70% (250 lb) x5
- 80% (290 lb) x5
- 90% (325 lb) x5
- Supplemental: SLDL 5x5 FSL
- 70% (250 lb) 5x5
- Assistance Pull: 5x8-12
- Pull-Ups 5x10
- Assistance Press: 5x8-12
- Dips 5x12
2 Likes
Saturday (Press)
- Main: Press 5/3/1 5’s Pro
- 70% (120 lb) x8
- 80% (135 lb) x8
- 90% (155 lb) x8
- Supplemental: Press 5x5 FSL
- 70% (120 lb) 5x5
- Assistance Pull: 5x8-12
- Chest Supp. DB Rear Delt Raise 5x12 (20lb)
- Assistance Pull: 5x8-12
- DB Front/Lateral Raises 5x10 (30lb)
- Assistance Pull: 2x12
- DB Curl 2x12 (40lb)
- Assistance Pull: 2x20
- BB Shrugs 2x20 (265lb)
4 Likes
Some killer sessions, keep it going.
1 Like
Thanks, been going pretty well. Start light , progress slow…
————————————————————————————————
Week 6:
Monday (Squat)
- Warmup: Squat 45lb,135lb,185lb,205lb
- Main: SSB Squat 5/3/1 5’s Pro
- 75% (265 lb) x5
- 85% (300 lb) x5
- 95% (335 lb) x5
- Supplemental: SSB Squat 5x5 FSL
- 75% (265 lb) 5x5
- Assistance Lower: 5x8-12
- Hanging Leg Raise 5x10
- Assistance Pull: 5x8-12
- DB Pullover 5x10 (50lb)
3 Likes