Garage Gym Chronicals

[blairw]

Starting a new log for my training taking place in my finished (never finished - much more to buy) Garage Gym. Getting back to basics to start off with some 5/3/1 and Oly Lifting and the Odd Crossfit Workout. Hopefully start to remove some of the timber I have accumulated over the last few years since I was pretty successful in dropping a couple of stone!.

Some Images of the Gym below and the first couple of 5/3/1 sessions as well!

 

[blairw]

Tuesday - 13/08/19

5/3/1 Session

Sets
5 Back Squats |52.5 kg
5 Back Squats | 65 kg
3 Back Squats | 77.5 kg
5 Back Squats | 85 kg
5 Back Squats | 92.5 kg
5 Back Squats | 110 kg
10 Back Squats | 65 kg
10 Back Squats | 65 kg
10 Back Squats | 65 kg
10 Back Squats | 65 kg
10 Back Squats | 65 kg

Sets
5 Strict Press | 20 kg
5 Strict Press | 25 kg
3 Strict Press | 30 kg
5 Strict Press | 30 kg
5 Strict Press | 35 kg
9 Strict Press | 40 kg
10 Strict Press | 25 kg
10 Strict Press | 25 kg
10 Strict Press | 25 kg
10 Strict Press | 25 kg
10 Strict Press | 25 kg

Oly Lifting

Every 1:30 for 15 mins:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 40 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 45 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 50 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 55 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 60 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 65 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 65 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 70 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 75 kg
1 Power Clean + 1 Hang Squat Clean + 1 Jerk | 80 kg

Wednesday - 16/08/19

5/3/1 Session

Sets
5 Deadlifts | 65 kg
5 Deadlifts | 80 kg
3 Deadlifts | 97.5 kg
5 Deadlifts | 105 kg
5 Deadlifts | 122.5 kg
5 Deadlifts | 140 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg

 

[blairw]

I work from home a lot of the time, and when not, i am travelling a fair bit... being able to hit a quick squat session at lunch time with no end to end travel each way is (hopefully) going to lead to gains. Plus I like Oly Lifting which typically means finding a home in a crossfit box (which I have but travel is making it an issue) or putting up with dirty looks when dropping heavy weights.

 

[blairw]

Thursday - 15/08/19

5/3/1

5 Bench Press | 25 kg
5 Bench Press | 30 kg
3 Bench Press | 37.5 kg
5 Bench Press | 40 kg
5 Bench Press | 45 kg
5 Bench Press | 52.5 kg
10 Bench Press | 30 kg
10 Bench Press | 30 kg
10 Bench Press | 30 kg
10 Bench Press | 30 kg
10 Bench Press | 30 kg

8 Barbell Curls | 20 kg
8 Barbell Curls | 20 kg
6 Barbell Curls | 25 kg
6 Barbell Curls | 25 kg
6 Barbell Curls | 25 kg
6 Barbell Curls | 25 kg

The observant among you will notice I don't have a bench yet... so this was done off the 24 inch box which isn't ideal but light enough not to be a problem

Friday - 16/08/19

This is where the home gym comes into its own... lunch time session between conference calls

5/3/1

5 Front Squats | 40 kg
5 Front Squats | 50 kg
3 Front Squats | 60 kg
5 Front Squats | 65 kg
5 Front Squats | 75 kg
5 Front Squats | 85 kg
10 Front Squats | 50 kg
10 Front Squats | 50 kg
10 Front Squats | 50 kg
10 Front Squats | 50 kg
10 Front Squats | 50 kg

 

[blairw]

Monday - 19/08/2019

5/3/1

5 Back Squats | 52.5 kg
5 Back Squats | 65 kg
3 Back Squats | 77.5 kg
3 Back Squats | 90 kg
3 Back Squats | 105 kg
3 Back Squats | 120 kg
10 Back Squats | 65 kg
10 Back Squats | 65 kg
10 Back Squats | 65 kg
10 Back Squats | 65 kg
10 Back Squats | 65 kg

Feeling nice and easy as I gently get back into it. Plan this week is to increase the additional work, metcons, cleans, snatches, rowing slightly alongside the 5/3/1 sessions.

 

[blairw]

I'm set for up to 180KG for the moment which is only going to cause problems on deadlift if I want to go heavy - current max is 200KG. Intention is to add sets of 20KGs at a time

Can confirm, being able to get a few bits of work in between conference calls, split sessions around life stuff etc is amazing.

Tuesday - 20/08/19

5/3/1

5 Strict Press | 20 kg
5 Strict Press | 25 kg
3 Strict Press | 30 kg
3 Strict Press | 32.5 kg
3 Strict Press | 37.5 kg
8 Strict Press | 42.5 kg
10 Strict Press | 25 kg
10 Strict Press | 25 kg
10 Strict Press | 25 kg
10 Strict Press | 25 kg
10 Strict Press | 25 kg

60 Minutes Five A Side

Wednesday - 21/08/19

5 Deadlifts | 65 kg
5 Deadlifts | 80 kg
3 Deadlifts | 97.5 kg
3 Deadlifts | 115 kg
3 Deadlifts | 130 kg
3 Deadlifts | 145 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg

5 Sets of 5 x Banded Pull Ups

 

[blairw]

Back on it after christmas - progress pics, calorie tracking the whole lot!

"Tabata" - Row Calories : 3 x 5 mins / 2 mins : 195 reps | 195 | Rx'd
Tabata Row Calorie | 65,65,65

Sets
8 Bench Press | 57.5 kg
6 Bench Press | 65 kg
4 Bench Press | 75 kg
4 Bench Press | 75 kg
4 Bench Press | 75 kg
5 Bench Press | 70 kg
6 Bench Press | 65 kg
7 Bench Press | 62.5 kg
8 Bench Press | 57.5 kg

Sets
6 Strict Press | 32.5 kg
5 Strict Press | 37.5 kg
3 Strict Press | 45 kg
5 Strict Press | 45 kg
7 Strict Press | 45 kg
4 Strict Press | 45 kg
6 Strict Press | 45 kg
8 Strict Press | 45 kg

Sets -
8 Dumbbell Incline Bench Press | 22.5 kg
8 Dumbbell Incline Bench Press | 22.5 kg
8 Dumbbell Incline Bench Press | 22.5 kg

Sets -
2 x 8 Single Arm Kettlebell Bent Over Rows | 24 kg
2 x 8 Single Arm Kettlebell Bent Over Rows | 24 kg
2 x 8 Single Arm Kettlebell Bent Over Rows | 24 kg