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Anthony's garage gym training log

Well I decided to train today as I was feeling better than I thought I was earlier this morning.

With that said this was the start of week 2. Squats and bench all felt like warm up weight which I'm all for. I'm sure I can update my maxes in the app but I figure this will just allow me to further progress without stalling anytime soon.

I recorded some warm up sets and my main sets to get an idea on what my form is looking like. I haven't done this in a while but figured I'll start doing it more often. It's good for me to see how bar speed is, along with if any technique corrections need to be made.


TSA Beginner Approach
Week 2 · Day 1
Tue, Oct 15, 2024

Squat (Barbell)
Set 1 : 165 lb x 1
Set 2 : 165 lb x 1
Set 3 : 155 lb x 7
Set 4 : 155 lb x 7
Set 5 : 155 lb x 7
Set 6 : 155 lb x 7

Bench Press (Barbell)
Set 1 : 165 lb x 1
Set 2 : 165 lb x 1
Set 3 : 145 lb x 7
Set 4 : 145 lb x 7
Set 5 : 145 lb x 7
Set 6 : 145 lb x 7

Bench Press (Dumbbell)
Set 1 : 47.5 lb x 11
Set 2 : 57.5 lb x 11
Set 3 : 57.5 lb x 11
Set 4 : 57.5 lb x 11

Chest Supported Row (Dumbbell)
Set 1 : 57.5 lb x 11
Set 2 : 57.5 lb x 11
Set 3 : 57.5 lb x 11

Hanging Leg Raise
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
 
Well, the squats & bench look really solid, and those were extremely crisp. I would try to speed up the overall squat setup a little as you can in time, but never at the expense of the optimal setup obviously. What are the training maxes set at?

You’ve got some significant butt wink going on in the squat. @Resolve10 do you have any suggestions on considerations for that? I more or less had some until I added the lifters, so I don’t have any good suggestions beyond that.
 
Hyde said:
Well, the squats & bench look really solid, and those were extremely crisp. I would try to speed up the overall squat setup a little as you can in time, but never at the expense of the optimal setup obviously. What are the training maxes set at?

You’ve got some significant butt wink going on in the squat. @Resolve10 do you have any suggestions on considerations for that? I more or less had some until I added the lifters, so I don’t have any good suggestions beyond that.
Click to expand...
The butt wink is something I noticed on some reps as well. I'll have to research on what I can do to help with that.

Bench I set at 210, Squat 225, and Deadlift 315.
 
Found this good and easy to digest video on the butt wink subject. So 2 things I'll give a go with next time I Squat. One I'll widen my stance slightly, and 2 try my adipowers on if needed. I think also I can cut my Squat a little higher as I'm definitely going below parralel on my reps.

 
That’s essentially what I did, try to cut my squats a tad higher and added shoes. It worked for me, and I’m definitely still at depth, so probably the best for my total anyway. You don’t get points for extra depth.
 
Resolve10 said:
Video I posted said cut higher, add something under heels, and goblet squats (I love this in warm ups to find that position), but took 28 minutes to say what you answered in a minute. 😋👍
Click to expand...
That’s more or less what my ART guy suggested, so at least that seems to be common potentials.

I definitely see what you mean about things smoothing out as the belt went on and load went up; when it mattered most he had the least wink.
 
Easy training session. Weight isn't anything significant so just making sure reps are explosive. I'm looking forward to tomorrow to adjust some things with my squat based off my last squat work. Other than that solid training session.

TSA Beginner Approach
Week 2 · Day 2
Wed, Oct 16, 2024

Deadlift (Paused)
Set 1 : 215 lb x 4
Set 2 : 215 lb x 4
Set 3 : 215 lb x 4
Set 4 : 215 lb x 4

Bench Press (Barbell)
Set 1 : 165 lb x 4
Set 2 : 145 lb x 8
Set 3 : 145 lb x 8
Set 4 : 145 lb x 8

Reverse Hyperextension
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10

Tricep Pushdown (Cable)
Set 1 : 45 lb x 11
Set 2 : 45 lb x 11
Set 3 : 45 lb x 11
Set 4 : 45 lb x 11

Bicep Curl (Dumbbell)
Set 1 : 37.5 lb x 11
Set 2 : 37.5 lb x 11
Set 3 : 37.5 lb x 11
 
Anthony_ said:
Easy training session. Weight isn't anything significant so just making sure reps are explosive. I'm looking forward to tomorrow to adjust some things with my squat based off my last squat work. Other than that solid training session.

TSA Beginner Approach
Week 2 · Day 2
Wed, Oct 16, 2024

Deadlift (Paused)
Set 1 : 215 lb x 4
Set 2 : 215 lb x 4
Set 3 : 215 lb x 4
Set 4 : 215 lb x 4

Bench Press (Barbell)
Set 1 : 165 lb x 4
Set 2 : 145 lb x 8
Set 3 : 145 lb x 8
Set 4 : 145 lb x 8

Reverse Hyperextension
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10

Tricep Pushdown (Cable)
Set 1 : 45 lb x 11
Set 2 : 45 lb x 11
Set 3 : 45 lb x 11
Set 4 : 45 lb x 11

Bicep Curl (Dumbbell)
Set 1 : 37.5 lb x 11
Set 2 : 37.5 lb x 11
Set 3 : 37.5 lb x 11
Click to expand...
That is a nice looking session, how long is the program laid out for?
 
TSA Beginner Approach
Week 2 · Day 3
Sat, Oct 19, 2024

Squat (Barbell)
Set 1 : 175 lb x 5
Set 2 : 175 lb x 5
Set 3 : 175 lb x 5
Set 4 : 175 lb x 5

Lat Pulldown
Set 1 : 120 lb x 14
Set 2 : 120 lb x 10
Set 3 : 120 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 17.5 lb x 12
Set 2 : 17.5 lb x 12
Set 3 : 17.5 lb x 12

DB skull crusher
Set 1 : 30 lb x 12
Set 2 : 30 lb x 12
Set 3 : 30 lb x 12

Barbell Bicep Curl (EZ Bar)
Set 1 : 55 lb x 12
Set 2 : 55 lb x 12
Set 3 : 55 lb x 12
 
I had to cut my two accessory movements which was dumbbell split squats and reverse hyper leg extensions. Squatting in my Adipowers and cutting my depth a little helped with butt wink so that's a win.

It was a good training week and looking forward to next week.

TSA Beginner Approach
Week 2 · Day 4
Sat, Oct 19, 2024

Deadlift (Barbell)
Set 1 : 260 lb x 4
Set 2 : 245 lb x 4
Set 3 : 245 lb x 4

Bench Press (Paused)
Set 1 : 145 lb x 10
Set 2 : 145 lb x 12
Set 3 : 145 lb x 10
Set 4 : 145 lb x 10
 
I took the day off work today and decided to train and start the 3rd week off. For squats I decided to go barefooted with a wider stance. I felt a lot better barefooted than I did with my adipowers from last week. There was no issue of butt wink. Squats felt light and fast as they should at this weight. Same thing with bench feeling light and explosive.


TSA Beginner Approach
Week 3 · Day 1
Mon, Oct 21, 2024

Squat (Barbell)
Set 1 : 170 lb x 1
Set 2 : 170 lb x 1
Set 3 : 160 lb x 7
Set 4 : 160 lb x 7
Set 5 : 160 lb x 7
Set 6 : 160 lb x 7

Bench Press (Barbell)
Set 1 : 170 lb x 1
Set 2 : 170 lb x 1
Set 3 : 150 lb x 7
Set 4 : 150 lb x 7
Set 5 : 150 lb x 7
Set 6 : 150 lb x 7

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10

Bent Over Row (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10

Banded kneeling Crunch
Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
 
TSA Beginner Approach
Week 3 · Day 2
Tue, Oct 22, 2024

Deadlift (Paused)
Set 1 : 220 lb x 4
Set 2 : 220 lb x 4
Set 3 : 220 lb x 4
Set 4 : 220 lb x 4

Bench Press (Barbell)
Set 1 : 170 lb x 4
Set 2 : 145 lb x 8
Set 3 : 145 lb x 8

Reverse Hyperextension
Set 1 : 170 lb x 10
Set 2 : 170 lb x 10
Set 3 : 170 lb x 10

Tricep Pushdown (Cable)
Set 1 : 47.5 lb x 12
Set 2 : 47.5 lb x 12
Set 3 : 47.5 lb x 12

Bicep Curl (Dumbbell)
Set 1 : 40 lb x 10
Set 2 : 40 lb x 10
Set 3 : 40 lb x 10
 
TSA Beginner Approach
Week 3 · Day 3
Fri, Oct 25, 2024

Squat (Barbell)
Set 1 : 180 lb x 5
Set 2 : 180 lb x 5
Set 3 : 180 lb x 5
Set 4 : 180 lb x 5

Lat Pulldown
Set 1 : 120 lb x 13
Set 2 : 120 lb x 13
Set 3 : 120 lb x 13

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 11
Set 2 : 20 lb x 11
Set 3 : 20 lb x 11

DB skull crusher
Set 1 : 30 lb x 13
Set 2 : 30 lb x 13
Set 3 : 30 lb x 10

Barbell Bicep Curl
Set 1 : 60 lb x 11
Set 2 : 60 lb x 13
Set 3 : 60 lb x 13
 
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