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  1. #1
    Registered User Anthony21's Avatar
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    Anthony21's Training Log

    It's been a while since I actually logged my training here but I got the itch to start doing it again. I figured I'd share my training and journey for those interested in following along.

    Long story short, ever since the Corona virus I started piecing together my garage gym again. I'm still waiting on my Rep Fitness power rack to come in but that should be shipping out in the next week. I also have to order a pair of 25lb plates, and 2 pairs of 10lb plates. Once I have those items I'll be training mainly out of my garage gym.

    In the mean time my gym in my area opened on 05/28 so I went back there and will be training there until I have everything I need to train at home.

    Yesterday and today I trained and tested out where my maxes were for Bench, Squat, Deadlift, and OHP. I'm definitely still weak but I'm just focused on building going forward.

    The program that I am going to be running is Greg Nuckol's Average to Savage 2.0. I'll be specifically running the Liner Progression template to get things started. I feel it's a good way to get back into training and to build momentum. After that I plan to run his "Reps to Failure" template from the same program. The training will start on Monday 06/01.

    Nutrition wise I'm in a slow and steady fat loss phase to drop a little bit of body fat heading into the AZ Summer Season.

    So that's the game plan and I'm excited to get back into it and share my training with the forum. Thanks for those that stop by and show some interest in my training, I definitely appreciate it.
    Last edited by Anthony21; 05-30-2020 at 05:04 PM.
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  2. #2
    Registered User Anthony21's Avatar
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    So game plan change. After some thought and indecisiveness on my part, I decided to combine Candito's 6-week program with Greg Nuckol's 28 free programs, specifically the 2x bench set up.

    In the past Candito's 6 week program really benefited my Squat and Deadlift. When I ran it years ago it led to my first 500lb deadlift at a powerlifting meet. Granted that was years ago but I believe the program will still work for my, specifically with my squat and deadlift. Since the program doesn't do much for the bench I'm going to incorporate Nuckol's 2x Intermediate bench routine into the mix.

    Since the first couple of weeks on Candito's program has you hitting upper body 3 days out the week I may use that 3rd day as a rest day or maybe as just some upper body pump and fluff work. Well I'm off to the gym to hit some squats and deadlifts with some accessory work.
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  3. #3
    Registered User Anthony21's Avatar
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    Jun 1, 2020
    Cycle 1, Week 1
    Bodyweight 179

    Squat
    220x6
    220x6
    220x6
    220x6

    Deadlift
    325x6
    325x6

    Lying leg curls
    50x12
    50x12
    50x12

    Reverse lunges
    40x12
    40x12
    40x12

    Summary: Man did it feel good to be on a program again. It felt good to be in the gym squatting and deadlifting again as well. Things felt good surprisingly seeing as I haven't squatted since March. My squat felt good as did my deadlift.
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  4. #4
    Registered User Anthony21's Avatar
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    Jun 2, 2020
    Greg Nuckol's 2x Intermediate bench
    Cycle 1, Week 1
    Bodyweight 179.9

    Bench Press
    145x5 80% of 1RM
    145x5
    145x5
    145x5
    155x3 85% of 1RM
    155x3

    Incline Dumbbell Press
    50x10
    50x10
    50x10

    Pulldowns
    100x12
    100x12
    100x12

    Dumbbell Row
    95x10
    95x10
    95x10

    Incline db curl
    25x10
    25x10
    25x10

    Dumbbell rear lateral
    20x12
    20x12
    20x12

    Summary: Today was day 1 using Greg Nuckol's 2x intermediate bench program. I decided to use the accessory work from Fierce 5 intermediate u/l because I like the balance of push to pull. Benching felt good but I can't wait to bench on my comp bench with the power bar that I have at home. The gym's bench that I go to is a thin, slippery pad, too low to the ground, and the barbells are garbage with garbage knurling. Overall though things felt good and strong.
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  5. #5
    Registered User Anthony21's Avatar
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    I hope everyone is having a good Wednesday. Today is a rest day for me and definitely needed. I'm pretty sore which is to be expected with a long lay off from the gym.

    Tomorrow will be my 2nd bench day for the week and it'll be a close grip bench day w/accessories which I'm looking forward to.
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  6. #6
    Registered User xRequiem's Avatar
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    Hey Anthony, it's been awhile. How are you doing?
    trying to get strong again

    training log
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178444371&p=1605861201#post1605861201
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  7. #7
    Registered User Anthony21's Avatar
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    Originally Posted by xRequiem View Post
    Hey Anthony, it's been awhile. How are you doing?
    Wow man, how in the hell have you been bro? I'm doing good. Finally getting back into some proper training and building my garage gym back up.

    What about you?
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  8. #8
    Time is Muscle ECGordyn's Avatar
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    Interesting combination of programs, I'm curious to see how it works out. Is the Nuckols also 6 weeks long? I've also seen C6W combined with Candito's advanced bench program, and heard of Calgary 8 Week bench combined with C6W legs.

    Congrats on the home gym.
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  9. #9
    Registered User Anthony21's Avatar
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    Originally Posted by ECGordyn View Post
    Interesting combination of programs, I'm curious to see how it works out. Is the Nuckols also 6 weeks long? I've also seen C6W combined with Candito's advanced bench program, and heard of Calgary 8 Week bench combined with C6W legs.

    Congrats on the home gym.
    Greg's program is only 4 weeks long. I guess I have to figure out what to do for the last 2 weeks since Candito's is 6 weeks.
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  10. #10
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Anthony21 View Post
    Greg's program is only 4 weeks long. I guess I have to figure out what to do for the last 2 weeks since Candito's is 6 weeks.
    Is it this program?: https://www.strongerbyscience.com/to...bench-program/

    Maybe just test bench max according to Candito's Week 5. Do some light benching after squats test on Day 1, then test on Day 2.
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  11. #11
    Registered User Anthony21's Avatar
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    Originally Posted by ECGordyn View Post
    Is it this program?: https://www.strongerbyscience.com/to...bench-program/

    Maybe just test bench max according to Candito's Week 5. Do some light benching after squats test on Day 1, then test on Day 2.

    It's this one https://liftvault.com/programs/power...s-spreadsheet/

    The program has me already testing for a 1RM on the 4th week I believe.
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  12. #12
    Registered User Anthony21's Avatar
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    Jun 4, 2020
    Cycle 1, Week 1, Day 2
    Bodyweight 179.2

    Close Grip Bench Press
    150x12 12RM
    150x8 8-10 reps
    150x8
    150x8

    Pull Up
    8
    8
    8

    Pendlay row
    155x8
    155x8
    155x8

    Machine chest fly
    80x10
    80x10
    80x10

    Hammer Curl
    30x12
    30x12
    30x12

    Face pulls
    60x15
    60x15
    60x15

    Summary: I haven't really focused much on any close grip benchwork so it was a nice change of pace to have my second bench day be centered around some cgbp work. The goal was to work up to a 12RM then hit the 12RM for 3 sets with reduced reps. My triceps were fried by the end of the cgbp work. Overall I felt good and was satisfied with how the cgbp work went.
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  13. #13
    Registered User Anthony21's Avatar
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    I received my Titan Fitness Safety Squat Bar V2 earlier today.

    The bar is a beefy beast. I can't wait to squat with it soon. My power rack is scheduled for delivery on 06/09.

    Last edited by Anthony21; 06-04-2020 at 07:44 PM.
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  14. #14
    Registered User Anthony21's Avatar
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    Jun 5, 2020
    C1,W1
    Bodyweight 177.7

    Squat
    195x8
    195x8
    195x8
    195x8

    Deadlift
    285x8
    285x8

    Leg Curls
    90x12
    90x12
    90x12

    Single leg press
    110x12
    110x12
    110x12

    Leg Raises
    10
    10
    8

    Summary: Man I forgot how brutal rep work felt with squats and deadlifts. I definitely felt gassed out by the time I was done with deadlifting. Overall though it was a good session and definitely one to build off of.
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  15. #15
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Anthony21 View Post
    Summary: Man I forgot how brutal rep work felt with squats and deadlifts. I definitely felt gassed out by the time I was done with deadlifting. Overall though it was a good session and definitely one to build off of.
    Just wait until the volume squats next week, mate. It's some kind of rite of passage.
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  16. #16
    Registered User Anthony21's Avatar
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    Originally Posted by ECGordyn View Post
    Just wait until the volume squats next week, mate. It's some kind of rite of passage.
    Oh I definitely remember that week when I ran this program before. It's going to be a tough week haha. Good news is my power rack is coming next Tuesday. All I need is a pair of 25s and 2 pairs of 10s to have what I need to start training at home.
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  17. #17
    Registered User Anthony21's Avatar
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    Rest day today and tomorrow. I'm definitely feeling the soreness coming from the lay off so resting sounds like a good idea.

    I hope you guys have a safe and good weekend.
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  18. #18
    Registered User Anthony21's Avatar
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    Jun 8, 2020
    C1, W2
    Bodyweight 179.9

    Squat
    220x10 MR10
    225x3
    225x3
    225x3
    225x3
    225x3

    Barbell RDL
    185x8
    185x8
    185x8

    Band pull aparts
    0x20
    0x12
    0x12
    0x12

    Kneeling weighted Crunch
    120x12
    140x12
    140x12

    Summary: Squats felt good. For the deadlift variation, I decided to go with the RDL.
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  19. #19
    Registered User Anthony21's Avatar
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    Well, today was supposed to be my bench day but I had a good reason as to why I didn't train.....



    I spent the entire later portion of the afternoon and entire evening putting together my power rack

    This thing is a beauty and an absolute unit. I can't believe I actually own it and will be lifting with it. Tomorrow morning will be my first bench and training session with it.
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  20. #20
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Anthony21 View Post
    Well, today was supposed to be my bench day but I had a good reason as to why I didn't train.....



    I spent the entire later portion of the afternoon and entire evening putting together my power rack

    This thing is a beauty and an absolute unit. I can't believe I actually own it and will be lifting with it. Tomorrow morning will be my first bench and training session with it.
    That's awesome man, congrats! I find I actually train with more focus and determination at home.
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  21. #21
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    Originally Posted by ECGordyn View Post
    That's awesome man, congrats! I find I actually train with more focus and determination at home.
    It's pretty damn awesome to train at home with great equipment.

    Jun 10, 2020
    C1, W2
    Bodyweight 177.9

    Bench Press
    145x5
    145x5
    155x5
    155x5
    155x5
    155x8

    Band pull aparts
    0x15
    0x12
    0x12
    0x12
    0x15
    0x12

    Chin Up
    8
    8
    8

    SSB JM Press
    61x12
    61x12
    61x12

    Barbell Bicep Curl
    65x8
    65x8
    65x8

    Summary: This was my first session with my new power rack and damn was it awesome. This piece of equipment was well worth the 2 months wait. I messed up on the reps @ 155. It was supposed to be sets of 3 reps but I thought it was 5, oh well. It felt great benching on my comp bench, with my PowerBar, and with my rack. Using the SSB for JM press has now become my favorite tricep movement that'll be sticking around permanently.
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  22. #22
    Registered User Anthony21's Avatar
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    Jun 11, 2020
    C1, W2

    Bodyweight 177.2

    Squat
    225x10 MR10
    215x3
    215x3
    215x3
    215x3
    215x3
    215x3
    215x3
    215x3
    215x3
    215x3

    Barbell RDL
    190x8
    190x8
    190x8

    Banded crunch
    0x15
    0x15
    0x15

    Summary: It sucks I couldn't squat in my new rack today. I still need to get a pair of 25lb plates and 2 pairs of 10lb plates. These seem to be the hardest to come by for some stupid reason . Until I get these I'll be still going to the gym up the street from me.

    Squat felt strong today. 225x10 was easy and definitely felt nice and strong.

    The back off squats felt good and was a good conditioning type of tool since they were done emom style.
    Last edited by Anthony21; 06-11-2020 at 06:12 PM.
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  23. #23
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    Jun 12, 2020
    C1, W2
    Bodyweight 176.2

    Close Grip Bench Press
    160x10 10RM
    160x8 8-10 reps
    160x8
    160x6 Triceps gave out.

    Band pull aparts
    0x20
    0x20
    0x20
    0x20

    Hammer grip pull ups
    0x10
    0x10
    0x6

    Barbell Row
    135x10
    135x10
    135x10

    Summary: Worked up to a 10RM on close grip bench. Things felt good and I worked up to 160 for 10. It definitely felt like a 10RM and would rate that set an RPE 10. Back off sets felt good but by the time I got to my 4 set my triceps just gave out. I was supposed to hit 8-10 reps with my 10RM weight but fell short by 3 reps. This just shows me that I need to bring my triceps strength up.

    A couple things added to the garage gym. I finally found some change plates that I needed in order to train primarily at home now. A guy who does custom paint work on plates is dropping these plates off to me this morning. On top of the change plate, I also scored a pair of 45 Ivank OM plates. I'm pretty stoked for the Ivankos as these are my first Ivanko plates and they're f'n gorgeous.





    The other piece of equipment I added was the Spud Inc. tricep/lat pulley attachment.

    https://www.spud-inc-straps.com/econ...at-pulley.html
    Last edited by Anthony21; 06-13-2020 at 08:35 AM.
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    Just got the plates delivered. They look better in person.



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  25. #25
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    Jun 14, 2020
    C1, W3
    Bodyweight 179

    Squat
    240x6
    240x6
    240x6

    Deadlift
    355x6
    355x3
    Set 1


    Leg Raises
    12
    10
    10

    Banded crunch
    0x15
    0x15
    0x15

    Summary: Week 3 was supposed to start on Monday but I couldn't wait to get my first session in with my squat rack. I decided to squat without my Adipowers and just went barefooted. I felt good and strong squatting barefooted that I'll be sticking with it going forward. I was surprised cause for years I've been squatting in my Adipowers I figured I lost some mobility in my ankles to squat flat/barefooted.

    Deadlifts felt heavy as hell! Sets called for 3-6 reps. First set I was able to get 6 reps but that sh!t took a lot out of me. It's been a while since I deadlifted "heavy" and for reps. It was a battle to get 6 reps. Second set I just had 3 reps in me and called it at that point. Overall I definitely have room to continue to build and look forward to it.
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  26. #26
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Anthony21 View Post
    Deadlifts felt heavy as hell! Sets called for 3-6 reps. First set I was able to get 6 reps but that sh!t took a lot out of me. It's been a while since I deadlifted "heavy" and for reps. It was a battle to get 6 reps. Second set I just had 3 reps in me and called it at that point. Overall I definitely have room to continue to build and look forward to it.
    Probably you're still fatigued from all those squats last week. Go a bit easy on the upper days this week so that the fatigue can dissipate, and follow the leg programming as written.
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  27. #27
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    Originally Posted by ECGordyn View Post
    Probably you're still fatigued from all those squats last week. Go a bit easy on the upper days this week so that the fatigue can dissipate, and follow the leg programming as written.
    I felt good going into training but you’re probably right.
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  28. #28
    Registered User Anthony21's Avatar
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    Jun 15, 2020
    C1, W3
    Bodyweight 178

    Bench
    155x3
    155x3
    155x3
    165x1
    165x1
    165x1

    SSB JM Press
    81x10
    81x10
    81x10

    Pull up (bodyweight)
    10,10,6

    Band pull apart
    20,20,20,20

    Barbell curl
    45x12
    45x12
    45x12

    Summary: Training felt good this afternoon. My bench felt nice and strong and definitely happy with how it went today. Accessory work was simple and straight to the point.

    Tomorrow is a rest day.
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  29. #29
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    Jul 1, 2020
    C1, W1, D1
    531 5s Pro w/FSL
    Bodyweight 178

    Bench Press
    100x5 65%
    120x5 75%
    135x5 85%

    Barbell overhead press
    70x5 65% FSL
    70x5
    70x5
    70x5
    70x5

    Band pull aparts
    0x15
    0x15
    0x15
    0x15
    0x15

    Barbell Row
    145x12
    145x12
    145x12
    145x12

    Pushdowns
    25x25
    25x15
    25x10

    Face pulls
    25x12
    25x12
    25x12
    Last edited by Anthony21; 07-01-2020 at 02:32 PM.
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  30. #30
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    Jul 2, 2020
    C1, W1, D2
    531 5s Pro w/FSL

    Bodyweight 180

    Squat
    150x5 65%
    175x5 75%
    195x5 85%
    150x5 65% FSL
    150x5
    150x5
    150x5
    150x5

    Hammer grip pull ups
    25x5
    25x5
    25x5
    25x5
    25x5

    Push up
    0x10
    0x10
    0x10
    0x10

    Leg Raises
    10
    10
    10
    10
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