TGR's Training: 5-3-1, Mountain Dog, and whatever else...

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Training is still inconsistent but I’m in 2-3 times a week. Between hunting season and work projects I have had little time to check in here. Since last checkin I had a high rep bench day, an arms and back day, a shoulder day, and today I squatted and dead lifted. Nothing great, just working on form and hook grip.
 
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Day 1:

Barbell Bench Press 275

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x5
Set 4 : 135x5
Set 5 : 170x5
Set 6 : 205x5
Set 7 : 240x3
Set 8 : 250x1
Set 9 : 265x1
Set 10 : 275x1
Set 11 : 275x1
Set 12 : 275x1
Set 13 : 275x1
Set 14 : 275x1
Set 15 : 225x6

Barbell Shoulder Press 148.5

Set 1 : 45x10
Set 2 : 65x10
Set 3 : 85x5
Set 4 : 105x5
Set 5 : 120x5
Set 6 : 135x3
Set 7 : 135x3
Set 8 : 135x3

Curls, rows

Day 2:

Barbell Squat 365

Set 1 : 45x10
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x10
Set 5 : 225x5
Set 6 : 275x5
Set 7 : 315x3
Set 8 : 365x1
Set 9 : 315x1

Dumbbell Bench Press 88.33

Set 1 : 50x15
Set 2 : 50x20
Set 3 : 50x23
Set 4 : 50x20

Tricep extasions with band, hypers

Day 3:

Barbell Bench Press 246.67

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 135x5
Set 5 : 135x5
Set 6 : 135x5
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x3
Set 10 : 185x3
Set 11 : 185x10
Set 12 : 185x10

Curls, banded extension

Notes:

Getting in more bench to work on form. The more reps I do the better I feel.

Goal is to go into the new year as consistent as before my injury.

Merry Christmas!
 
kenpoengineer

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Nice!!! Merry Christmas Beastman!
 
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Thanks guys! Happy new year!
 
jswain34

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Agreed. Was just reading through a thread and realized you hadn't posted in a while. As Simon said, hope all is good dude.
 
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Hope all is well Thomas!
Agreed. Was just reading through a thread and realized you hadn't posted in a while. As Simon said, hope all is good dude.
Thanks guys, all is well.

Some promotions with work have been keeping me busy and I’ve slowly become not as consistent working out. I actually was planning to start checking in more frequently as my consistency improves.

I’ll make an effort to catch up in your logs this week.

I did incline presses and mobility this evening. Still slowly adding to the home gym:

IMG_2653.jpg
 
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Good to see the home gym getting larger!
 
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IMG_2702.jpg


IMG_2728.jpg


Put in a weight holder so I can get away from the space taking ground ones. I think I’ll do this on the other side as well
 
wasme

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Nice job Thomas! Glad to hear all is well and you just are busy - making more money!!! haha...
 
kenpoengineer

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Glad Thomas checked in. Anyone heard from Turf(sp) the other old Finaflex Freak.
 
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Only on Facebook. I don't think he checks in here anymore
 
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03.11.2018
8:45-10:35

Last pressdowns x10, x10, x10

Band tricep pressdowns x70, x70

Barbell row 140x5, x10, x10, x10

Supraspinatus banded stretch :30x3

Bicep tendon stretch :30x2

Bowtie shoulder stretch 15 minutes

Bench press: 45x10, 95x10, 115x5, 155x5, 185x5,
Video: 215x5, 235x3, 255 paused, 280, 305, 225x8
https://www.instagram.com/p/BgL31SzF7Nk/
Ab wheel x10, x8

Incline bench: 45x8, 95x5, 135x5, 185, 205, 225, 245

Incline bench +50# band resistance at the top: 135x5, 165x5

Pain free on flat bench, some discomfort on the opposite side I used to have problems with.
 
Hyde

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Got some good work in before the benching and still hit a big number!
 
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Yesterday:

Overhead shoulder mobility
Supraspinatus mobility
Bicep tendon mobility
Ab wheel
Banded tricep pressdowns
Ez bar curls/PVC tricep mashing - 3 sets each
Cable Lat pressdowns 3x10
Cable curls 3x15
Overhead barbell shoulder press: 45x10x3, 70x5, 95x5, 115x5, 135x3, 150x1, 175x1x2
 
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3.13.18
4:50-5:50

Supraspinatus stretches
Overhead shoulder stretches
Hip mobility
1m plank
:30 plank
:30 plank w/ 25# weight

Barbell squat – 45x5, 135x5, 185x5, 225x3, 225x3, 275x3, 315x1, 315x2

Calf raises

Notes:

I just have to get more reps in. I’m staying low on the sets so I don’t get sloppy and the higher the weight the more stable I feel. It’s just, so heavy to me now.
 
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Dynamic squats. 10x2 w/ 55-60% of current 1rm, performed EMOM. No better way to work your technique and get the work in efficiently. Then take a few heavier singles after and you’ve acquired 22-24 work reps in 16 minutes.
 
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In ready to get back into it. 531 day today, deadlifts up to 370x4, and incline presses.
 
kenpoengineer

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Good to see you lifting again brother.
 
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Thanks!

Bench up to 240x3x3, OHP up to 120x10.

Mobility stuff.

Happy Easter!
 
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Checking in.

Not as consistent as I'd like to be but I'm working out about 3x a week.

Picked up another power rack, another bar, stone more weight, another bench, and a dip station. Have a multi grip bar coming Wednesday.

The Power track is a weider station that comes with a cable system and fly machine. That, the dip station, and the extra weight was the only reason I purchased it (from Craigslist). Pretty good steal.

I will try and check in on everyone's log sometime today. I really need to get consistent in here - it helps with my motivation.
 
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So are you gonna ditch your old rack or have 2 out there?
Have 2. I’ll never ditch my first. I love it

Edit: There is no comparison between the two. Outside of accessory movements and the cable I’ll likely never use it
 
wasme

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Have 2. I’ll never ditch my first. I love it

Edit: There is no comparison between the two. Outside of accessory movements and the cable I’ll likely never use it
post up some pics when you get it all set up!
 
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SS 1:
3x Row x5 / facepulls x__

SS 2:
Row x6 / EX Rev Grip Shoulder Raise

SS 3:
Band Lat pushdown x10 / DB Row x10

SS 4:
Facepulls x10 / Spider Crawls x3

New bar:

IMG_3442.jpg
 
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Used that bar on Sunday; it’s a good one for variety!
The plan is to use it Saturday. Due to my neighbors sleep schedule and when I lift, Sunday is the designated deadlift day.
 
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IMG_3443.jpg


IMG_3444.jpg


IMG_3445.jpg


IMG_3447.jpg


IMG_3448.jpg


Current setup
 
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Band tricep pushdown x100

Shoulder scap pulls SS/ face pulls

Bench press:
45x10, 105x10, 135x5, 160x3, 190x3, 215x3, 245x3, x3, x3

^Intermittent scap and face pulls

Ab rollout
Curls
 
Hyde

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Other than a GHR, you have everything I’d want for general training!
 
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Other than a GHR, you have everything I’d want for general training!
I’ll have one of those one day. As I get better stuff I’ll phase out some of the cheaper stuff.

Gym looking great, and FULL!
Thanks!

I have more space here if i make some room. I also have a couple more garages in case I start getting larger equipment. Ideally, I wouldn’t mind having several leg machines in another garage
 
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I have more space here if i make some room. I also have a couple more garages in case I start getting larger equipment. Ideally, I wouldn’t mind having several leg machines in another garage
Gotta love when your home gym needs multiple buildings haha!
 
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You need the leg equipment as close to the house as possible, or you won’t be able to make it back inside after
 
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I’ve become more and more consistent.

I have some more quick barbell clamps on the way, some occlusion bands, fat grips, and I’m waiting on some nylon safety strap to make some homemade “Henny Bands”. I think I may be able to make a chest press with it to mimic a leverage press.
 
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To help me get back into the swing of things I'm going back to modified mountain dig training.

Reactive pump + designated deadlift day

Monday - chest/ shoulders heavy
Tuesday - back heavy
Wednesday - legs heavy
Thursday - OFF or active rest day
Friday - chest/ shoulders pump
Saturday - arm pump
Sunday - Deadlifts

I'll replace chains with reverse bands and leg presses with squat belt, unless I actually travel to the gym that day.
 
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Deadlifts up to 365x3 yesterday. I don't feel weak with them but definitely draining.

Diet is low carb most days. Prob 50-75g max. I stay away from all breads because it makes me feel like crap. Most carbs come from vegetables, and pin occasion I'll have a spoon full of lentils or other legumes.

Supplements are:

Coffee every morning.

1 cap Stimul8 about 1 out of every 3 workouts; otherwise the coffee is enough.

10g creatine mono on workout days

1g agmatine 3 on, 1 off. I've been using this for it's contributions to low blood pressure. I truly believe I notice a difference.

CL vitamins and fish oil.
 
kenpoengineer

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Did I miss something? Why such a low carb diet?
 
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Did I miss something? Why such a low carb diet?
I did keto with success a while back. I don’t want that again because my energy is soooo low. I learned during that process that that I have better energy and feel more alert without certain carbs. I’m not entirely sure *which* certain carbs, so I avoid most of them.
 

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