sam's garage logs

[kingsamj]

Week 3: Wednesday - May 27 2020
Bodyweight: 159.8
Squat: 135x4 185x4 205x4x2
OHP: 110x4x4
Row: 145x4x4

Week 3: Friday - May 29 2020
Bodyweight: 159.6
Squat: 135x4 185x4 220x4x3
Bench: 135x4 160x4 185x4x4
Dead: 135x4 225x4 255x4 280x4

Week 4: Monday - June 1 2020
Bodyweight: 159.7
Squat: 135x6 185x6 220x6x4
Bench: 95x6 135x6 160x6x3
Dead: 135x6 230x6x3

I thought today's squats would be hard and so I was dreading this workout. It was fine, didn't feel hard at all. But I did it first thing in the morning after not much sleep and not much food yesterday, so even though the squats were fine the light bench and light deads winded the hell out of me.

[kingsamj]

Week 4: Wednesday - June 3 2020
Bodyweight: 160.2 lbs
Squat: 135x6 190x6x2
OHP: 100x6x4
Row: 145x8x4

Week 4: Friday - June 5 2020
Bodyweight: 159.9 lbs
Squat: 135x6 185x6 205x6x3
Bench: 135x6 155x6 175x6x4 (last set RPE 10!)
Dead: 135x6 225x6 265x6

Week 5: Monday - June 8 2020
Bodyweight: 159.3 lbs
Squat: 135x5 185x5 235x5x4
Bench: 135x5 155x5 175x5x3
Dead: 135x5 185x5 245x5x3

[kingsamj]

Week 5: Wednesday - June 10 2020
Bodyweight: 159.7 lbs
Squat: 135x5 205x5x2
OHP: 45x5 85x5 110x5x4
Row: 145x6x4

Week 5: Friday - June 12 2020
Bodyweight: 160.7 lbs
Squat: 135x5 185x5 220x5x3
Bench: 95x5 135x5 160x5 185x5x4
Dead: 135x5 185x5 225x5 280x5

[kingsamj]

Week 6: Monday - June 15 2020
Bodyweight: 159 lbs
Squat: 135x4 185x4 225x4 250x4x4
Bench: 95x4 135x4 160x4 185x4x3
Dead: 185x4 225x4 265x4x3

I'm doing Baker's GGW and Monday is pretty much the only hard workout (because it's the heavy squat day). So far I've managed the first six weeks fine, but the next three Mondays are going to be tough!

[kingsamj]

Week 6: Wednesday - June 17 2020
Bodyweight: 159.5 lbs
Squat: 135x4 185x4 220x4x2
OHP: 45x4 65x4 95x4 115x4x4
Row: 165x4x4

Week 6: Friday - June 19 2020
Bodyweight: 159.9 lbs
Squat: 135x4 185x4 235x4x3
Bench: 95x4 135x4 165x4 195x4x4
Dead: 135x4 185x4 225x4 275x4 300x4

[kingsamj]

Week 7: Monday - June 22 2020
Bodyweight: 159 lbs
Squat: 135x6 185x6 235x6x4
Bench: 95x6 135x6 175x6x3
Dead: 135x6 185x6 245x6x3 (with straps)

I was nervous about this workout for a long time because I thought the four sets of six squats would be really hard for me. Turned out to be fine! I gave myself a full 5 minutes between sets and each set ended up feeling okay with reps moving pretty fast.

[kingsamj]

Week 7: Wednesday - June 24 2020
Bodyweight: 160.5 lbs
Squat: 135x6 185x6 205x6x2
OHP: 45x6 85x6 108x6x4
Row: 145x8x4

[kingsamj]

Week 7: Friday - June 26 2020
Bodyweight: 159.1 lbs
Squat: 135x6 185x6 220x6x3
Bench: 95x6 135x6 160x6 185x6x4
Dead: 135x6 185x6 225x6 280x6

Two weeks ago the four sets of 175x6 bench were really hard (RPE 10 on the last set), so I didn't know what to expect with this week's workout. It ended being even easier than the 175 sets from two weeks ago.

[kingsamj]

Week 8: Monday - June 29 2020
Bodyweight: 159.7 lbs
Squat: 135x5 185x5 225x5 250x5x4
Bench: 95x5 135x5 160x5 185x5x3
Dead: 135x5 225x5 265x5x3 (with straps)

This is the second to last heavy squat day of the program! I've been worried about missing reps for the past.. five weeks, and haven't missed any so far. Just one more to go

[kingsamj]

Week 8: Wednesday - July 1 2020
Bodyweight: 160.4
Squat: 135x5 185x5 220x5x2
OHP: 65x5 95x5 115x5x4
Row: 135x5 165x6 155x6x3

I had planned on doing four sets of six at 165 on the barbell row, but I couldn't do it without massive cheating so I dropped it down to 155 and that was better.

[kingsamj]

Week 8: Friday - July 3 2020
Bodyweight: 158.9 lbs
Squat: 135x5 185x5 235x5x3
Bench: 95x5 135x5 165x5 195x5x4
Dead: 135x5 185x5 225x5 265x5 300x5 (2 DOH, 3 mixed grip)

Bench was way easier than I expected. Deadlifts were TERRIBLE. I'm honestly pretty surprised by how much the deads sucked. First two reps were fine but then my grip was gone and my chalk sweated through, so I switched to mixed for the next three. I didn't film it but I can only assume the reps were ugly as hell.

[kingsamj]

Week 9: Monday - July 6 2020
Bodyweight: 160.3 lbs
Squat: 135x4 185x4 235x4 265x4x4
Bench: 95x4 135x4 165x4 195x4x3
Dead: 185x4 225x4 280x4x3

Squats were hard. Each set felt like RPE 9+

[kingsamj]

Week 9: Wednesday - July 8 2020
Bodyweight: 160.5 lbs
Squat: 135x4 185x4 235x4x2
OHP: 85x4 105x4 120x0 (!!)
Seated DB Press: 35x6x3
Row: 1354 170x4x4

I don't know what happened on the OHP today. I accidentally racked up 130lbs, failed the first rep, then realized I had put too much weight on the bar. I took some weight off and tries 120, which is what I was supposed to lift, but still couldn't get even a single rep! I'm chalking it up to a bad day, but I'm still really surprised I could fail that badly. I did 4 sets of 5 last week at 115 and it was hard, but no so hard that I would think I couldn't get a single rep at 120?

[kingsamj]

Week 9: Friday - July 10 2020
Bodyweight: 160 lbs
Squat: 135x4 185x4 225x4 250x4x3
Bench: 95x4 135x4 185x4 205x4x4
Dead: 185x4 225x4 275x4 315x4 (3 DOH, 1 mixed)

Thought deadlifts would kill me since 300lbs last week was really hard, but 315 didn't feel bad. I had to switch to a mixed grip mid way through the set because my hands had sweat through my chalk and I had no grip, so maybe that's cheating.

[kingsamj]

Week 10: Monday - July 13 2020
Bodyweight: 160 lbs
Squat: 135x4 185x4 235x4x4
Bench: 95x4 135x4 175x4x3
Dead: 185x4 245x4x3

Squats felt a little heavier than I expected, given the light weight. Everything else was easy.

[kingsamj]

Week 10: Wednesday - July 15 2020
Bodyweight: 159.5 lbs
Squat: 135x4 185x4 205x4x2
Seated Dumbbell Press: 40x6x4
Row: 145x8x4

My back always gets messed up from the OHP so I'm dropping it. I'll do seated presses for a while. Started today with four sets of six with the 40lbs dumbbells. It was probably too easy.

[kingsamj]

Week 10: Friday - July 17 2020
Bodyweight: 158.9 lbs
Squat: 135x4 185x4 225x4x3
Bench: 95x4 135x4 160x4 185x4x4
Dead: 185x4 225x4 280x4

[kingsamj]

Week 10: Monday - July 20 2020
Bodyweight: 160.2 lbs
Squat: 135x5 185x3 225x2 255x2 280x2 280x2 280x1 280x1
Bench: 95x5 135x5 160x3 195x3x2
Dead: 185x5 225x3 275x2 300x3x2

Week 10: Wednesday - July 22 2020
Bodyweight: 158.7 lbs
Squat: 135x5 185x3 225x2x2
DB Press: 45sx4x4
Row: 155x6x4

[kingsamj]

Tested one rep maxes this week.

Bodyweight: 160lbs
Squat: 300lbs
Bench: 235lbs
Dead: 355lbs

All are exactly 5lbs higher than when I started the program 3 months ago. Weight is exactly the same. Not exactly thrilling progress, but without any weight gain I guess I'm not that surprised.

[kingsamj]

Spent last week kinda screwing around. Now this week I'm starting the AtS 2.0 hypertrophy program.

Week 1: Monday - August 10 2020
Bodyweight: 160.5 lbs
Squat: 135x5 190x10x3 190x12
RDL: 135x12x3 135x17

Just guessed on what would be an appropriate weight for RDLs. It ended up being way too light, so i'll bump that TM up. Squat TM seems exactly right as I hit the target rep goal exactly. I did not expect the sets of 10 to be so difficult! I was completely winded after the squats.