Garage Gym Geezling

[Tim Garvey]

Thanks for the encouragement. My next addition to the garage gym will be a Rogue gun rack. I'm hoping in a few years by kids will want to add their own barbells to the rack.


8/27/16
BP 215 lbs 2/3/5 x 3 sets
DL 135 x 5 x 2, RDL 135x5, 155x8
**Finished Medrol pack this am. I had more glute pain last night after being stuck at my desk all day at work, and being stuck in traffic on the way home, than I recall earlier in the week. The pain seemed to be less of a problem during sleep after the sprints. I have noticed less radiculopathy to the foot and hamstring, so the pain may be centralizing more.

[Tim Garvey]

8/29/16
**Back to attempting squats after 2 weeks rest from L5-S1 disc bulge symptoms, left glute pain radiating to hamstring still present, still worse when sitting
Press 130 2/3/5/2/3/5 (ss with squat)
Front Squat 45x5,45x5,95x5x3, 130 2/3/5/2/3/5 (some increased glute irritation after first set of 95 calmed down by the end, low back feeling tight at end)
PG chin +12.5 lbs 5/3/2/5/3/2
knee to elbow 10, ab wheel 10
run walk run 30 min

[Tim Garvey]

8/30/16
BP 220 lbs 2/3/5/2/3/5
unplanned cheat meal with ice cream, peanut butter

8/31/16
superset press and front squat
Press 130 2/3/5/2/3 max effort 160 lbs 2@rpe9
F Squat 140 2/3/5/2/3/5 (still trying to find 75% weight while waiting for disc to heal)
Chin +12.5 lbs bw 189 lbs 5/3/2/5
Hill Sprints 5 set 20 second run 3 minute recovery. Longer recovery allowed higher intensity on sets 3-5, now at 1:9 work rest ratio

9/1/16
DL 135x5, 185 2/3/5, 225 2, workset 245 2/3/5/2/3 (pain at top of set confined to left piriformis area, no radiation to hamstring or foot)
BP 220 2/3/5/2/3 max effort 270 x2 @rpe9.5 (progressing every week, with no excess fatigue or soreness)

[Tim Garvey]

9/2/16
supersets
Press 130 2/3/5 x 3 sets
Front Squat 150 lbs 2/3/5/2/3/5
run walk 25 min

9/3/16
BP 220 lbs 2/3/5 x 3
DL 258 lbs 2/3/5 x 2
Chin +15 lbs (188 lbs bw) 2/3/5 x 3

[Tim Garvey]

9/5/16
Press 135 2/3/5/2/3/5
Front Squat 155 2/3/5/2/3/5 (this felt much harder than 150 after hiking on Sunday)
Chin +16.25 lbs (189 bw) 5/3/2/5/3/2
dumbbell row 60 lbs 10,10
Airdyne sprints 5 x 20 sec work 100 sec rest

[Tim Garvey]

9/6/16
Bench Press 225 lbs 2/3/5/2/3/5
RDL 135 3 x 10 reps
9/7/16
Press 135 lbs 2/3/5/2/3 max effort 165 x 1, (lost balance on descent and could not get second rep)
Back Squat 45,95,135, 185 x3, 205 lbs 5/3/2/5/3/2
Chin +17.5 lbs 2/3/5/2/3
run walk 24 minutes
9/8/16
Bench 225 2/3/5/2/3
Reverse hyper 20 reps
Barbell row 135 lbs 12/12/12
ice and rolling pin to glutes after training
9/10/16
**spent 4 total hour in a car and 2+ hours in a side-by-side machine, glute pain much worse
9/12/16
**Severe left glute pain, and pain moved central to low back for the first time in the last month, repeatedly felt like I was on the verge of severe back spasms, decided to avoid any direct spinal loading this week due to worsening rather than improving pain
Airdyne 20 work 140 seconds rest x 5 reps
Prowler 38 yards, 50 lbs x 3, 70 lbs x 3, 90 lbs x 2, 15-18 seconds per push interval, no increase in pain
Press 135 2/3/5 x 3
Chin + 20 lbs, 2/3/5/2/3/5
Ab wheel 2 x 20
9/13/16
**low back tight after driving
Prowler 38 yards, 90 lbs 3 sets, 18 seconds each,
Airdyne 4 sets 20 sec work 140 sec rest
Bench 225 5/3/2/5/3/2/5/3/2
Barbell Row 155 lbs 12/12

[Tim Garvey]

9/14/16
140 lbs, 5 sets 40 yards
Hill walking 25 min
9/15/16
Press 140 2/3/5/2/3/5
Chin +20 lbs, 2/3/5/2/3/5
9/17/16
BP 230 lbs 2/3/5/2/3/5
Prowler 140 lbs 5 sets 40 yards, sled pull 140 lbs 3 sets x 30 yards
9/21/16
Prowler pulls 140 lbs 4 sets of 40 yards
prowler push 140 lbs 5 sets of 40 yards
BP 230 2/3/5/3/2 275 x 1 @ RPE 8.5
DL 225 5/5/5 felt awkward after not deadlifting for several weeks
9/22/16
running 30 minutes
Press 140 lbs 2/3/5/3/2 175 lbs x 1 @ RPE 10
Chin +25 lbs (190 lbs bw) 2/3/5/3/2
Squat 190 5/5/5
9/23 Prowler 100 lbs 10 set of 20 seconds work 100 sec rest
BP 230 lbs 2/3/5/2/3/5/2/3/5 bicep pain, gassed quickly
9/25/16
Press 141.25 5/5/4/5
DL 230 lbs 5/5/5
9/27/16
SQ 200 lbs 5/5/5
Chin 191 bw +25 lbs, 2/3/5/2/3/5/2/3/5
BP 232.5 lbs 2/3/5/2/3/5
9/28/16
Press 142.5 lbs 5/3/2/5/3/2
DL 240 lbs 5/5/5
Prowler 100 lbs 10 sets of 20 sec work 100 sec rest
Farmer carry 70 lbs 2 trips, 90 lbs one trip, 90 lbs suitcase carry one trip each arm
9/30/16
SQ 210 lbs 5/5/5
Press 142.5 2/3/5/2/3/5
Chin 191 lbs bw +27.5 lbs 2/3/5/2/3/5
Prowler 140 lbs 6 sets 20 sec work 90 sec rest

[Tim Garvey]

10/1/16
DL 250 lbs 5/5/5
10/3/16
Run/walk 2 miles in 25.5 min
Sq 220 5/5/5
Pr 142.5 lbs 5/3/2/3/2
Chin 191 lbs +27.5 lbs 2/3/5/2/3
Step ups 90lbs 2 sets of 10 on each leg
10/4/16
Prowler 100 lbs 10 x 40 yards
DL 260 lbs 5/5/5
BP 232.5 2/3/5/2/3
Row 135 10 reps
Farmer carry 70 lbs, 1 long walk
10/5/16
Run 2 miles 25 minutes
Squat 230 lbs 5/5/5
Press 142.5 lbs 2/3/5/2/3/5/2/3/5
Chin +27.5 lbs 192 lbs 2/3/5/2/3/5/2/3/5
10/6/16
DL 270 5/5/5
BP 232.5 lbs 5/3/2/5/3/2/5/3/2
Airdyne 6x 20 sec sprints
10/12/16
Pres 135 5/5/5
DL 280 5/5/5
Chin + 30 lbs 2/3/5/2/3/5
Prowler 100 x 3, 120 x 4, 110 x3
10/13
Airdyne 12 minutes with HR 130
SQ 240 5/5/5 with belt
BP 225 /55/

[Tim Garvey]

Reviewed some options for a few block of hypertrophy training
Eventually decided on Jordan's Texas Method for hypertrophy
warmup week with higher volume squat
10/18/16
SQ 10 reps 95,115,135,185,195
BP 185 lbs 8 reps x 5 sets
Chin 195 bw + 30 lbs 1/2/3/1/2/3/1/2/3
10/20/16
Press 145 3/5/2/3/5/2/3/2
Squat 195 lbs 10x2
Airdyne 20 minutes at 130 BPM
DB row 59x10, 79 lbs 9x3
10/23/16
sets on a 15 minute clock
SQ 225 7 sets x 5 reps
BP 202.5 9 set of 5 reps
DL 265 5 sets of 5 reps
10/25/16
SQ 207.5 lbs 5 sets of 8 reps
Pr 124 lbs 4 sets of 8 reps
Chin 197 lbs + 30 lbs 2/3/4/2/3/4/2/3/2/3
10/26/16
curls 65 lbs, CGBP 80 lbs, 6 reps per set, 10 minutes
Airdyne 8 sets of 20 sec work 100 sec rest
10/27/16
Front SQ 175 lbs 3/3/3
BP 235 lbs 1/2/3/1/2/3/1/2/3
Row 70 lbs 12/12/10
10/28/16
Curl 70 lbs 6 sets of 8, LTE 70 lbs 6 sets of 8
10/29/16
15 minute clock max sets of 5 reps
Squat 230 lbs 6 sets of 5 6900 lbs
Press 130 lbs 8 set of 5 5200 lbs
DL 260 lbs 5 sets of 5 6500 lbs

[Tim Garvey]

11/1/16
Week 2
Volume day
SQ 215 lbs 5 x 8
BP 190 lbs 5 x 8
Chin 194 lbs + 30 lbs 5/3/2/5/3/2/5/3/2
11/2/16
Front SQ 180 lbs 3/3/3
Press 147.5 lbs 5/3/2/5/3/2/5/3/2
DB row 70 lbs 8/8/8 each arm
curls 50 lbs LTE 70 lbs 7 sets of 8 reps
11/5/16
Max set of 5 in 15 minutes
SQ 235 lbs 6 x 5 7050 lbs
BP 205 lbs 7 x 5 7175 lbs
DL 265 lbs 5 x 5 6625 lbs
11/6/16
Prowler 20 seconds work 90 lbs x 3, 110 x 1, 130 x 1, 155 x 1, 180 x 1
Prowler pull 180 lbs x 3
Curl 70 lbs LTE 70 lbs 6 sets of each in 10 min
Farmer carry 80 lbs per arm, 5 x 50 yrs in 15 min
Week 3
11/8/16
SQ 220 lbs 5 x 8 reps
PR 122.5 lbs 5 x 8
Chin 198 lbs + 32.5 lbs 5/3/2/5/3/2/5/3/2
11/9/16
Curl 75 lbs LTE 75 lbs 7 set of 8 reps
11/10/16
F Squat 185 lb 3/3/3
BP 240 lbs 1/2/3/1/2/3/1/2/3
Row 70 lbs 4 x 10 reps each arm
11/12/16
15 minute clock
SQ 240 lbs 6 x 5 7200 lbs
Pr 132.5 lbs 8 x 5 5300 lbs
DL 275 lbs 5 x 5 6875 lbs