New meet, recovery and new goals.

tyga tyga

tyga tyga

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Meet day: January 23rd
Fed: ADFPF
Class: Open ~ 66kg

Goals:
1)Total 1200
2) Total more than 1107 (previous meets total)
3) squat 365-400
4) bench 290-300
5) deadlift 500-505

*obviously, if I total 1200 then I hit all of my goals. But, I have four goals in case I miss a few I can always aim for the next one. Visualization aspect.

Recovery of: broken fifth metacarpal and rotated my left knuckle 45 degrees. Had a cast on for a total of a five weeks. Didn't bench or dead for that time. Tweaked an erector high bar squatting last week. I still have the wire in my hand and will likely be there until December.

Current weight: 141

Training: Reactive Training Systems/RTS

Training days: M/W/F and Saturday

Supplements:
- BPS Adrenosurge 2 caps ed
- BPS laxacrine 100mg ed until meet day
- PA/SL 750mg ed
- Amentomax 120mg pre workout on workout days. Non w/o days 80mg split
-5g creatine mono
-2.5g TMG

Current macro break down is;
CHO- 285g
Pro- 155g
Fat- 70g

Ill bump my CHO again in two weeks more than likely. Still follow IIFYM/Flexible dieting, and still have a free meal every Friday night. With the exception of this weekend, I've had three free meals because of special occasions and what not. I don't care though, it's life.

Anyhow, thanks for all who join. Let's see if I can break my previous competition numbers (or come close~ that's what I really want. I'm no where near where I was)

Last meet total~ 1107
S-352
B-264
D-491


?
 
tyga tyga

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Day one
Top @8 single then percentage drop

Comp squat
335x1 @8
275x4x4 ---> 18% drop

Comp bench
235x1 @8
205x3x4 ---> 12% drop

Dips
35x8x4 followed by..
*BFR with tourniquets total of 36 reps split with 3 sets of twelve in two minutes

So far everything's ok. Hands ok, minor pain when benching. Didn't quite hit my @8 with squat either, I'm still cautious with my erector, it's not 100% yet

Weighed in at 143lb this morning as well.
 
tyga tyga

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Dude i Graston the hell out of my left delt/left pec insertion on Saturday and it's still super tender.

I'm thinking of going the cheap route and buy the Gua Sha tools and having my wife use those. Gotta be better than butter knives and spoons
 
Sean1332

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Dude i Graston the hell out of my left delt/left pec insertion on Saturday and it's still super tender.

I'm thinking of going the cheap route and buy the Gua Sha route and having my wife use those. Gotta be better than butter knives and spoons
I need them. I'm tired of doing Graston like a common peasant!
 
herderdude

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In!
 
tyga tyga

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Day II

Competition dead (hook grip)
385 @8 for a single
325x4x4 ---> 16% load drop

Goblet squat
Four sets of 10
Kettle bell swings
Four sets of 10

2 board bench
275 @8 for a single
225x2x4 + AMRAP set (AMRAP 225x1x6)

I'll get back to posting videos as well. I'm just ashamed of where my lifts are at, at this moment ☹

My second to last set of deads I tore a callous on my left hand. The cast made my skin soft and girly lol so, on my last set I actually had to throw straps on which was a bad idea.. It was pulling on my wire.. Hurt like a mofo.

Also, I've cut my prehab work out. Only thing I do when I pull and squat now is roll my calves out. On bench, I do banded pull a parts.

Tomorrows and off day. Friday will be interesting lol
 
Hyde

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Why'd you cut prehab? Lack of time or was it not helping anything?
 
tyga tyga

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Why'd you cut prehab? Lack of time or was it not helping anything?
More so time. I still mash/graston at night just not before working out any more.
 
jswain34

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Subbd in for RTS gainz.
 
bolt10

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In for this.
 
RegisterJr

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I want in
 
tyga tyga

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Day 3 ~ classic RTS (@8, @9 then 5-8% LD)
(W x S x R)

Belt less pause squat
255x1 @8
265x5 @9
245x5 @8 7ish% LD
245x5 @9
135x20 + 10 with BFR (floss bands) 30 sec rest between the two sets

TNG bench
215x5 @9
200x5 @9 7ish% LD

Pronated DB military
12x4x10

Three things I'm keeping this training cycle:
1) pause squats
2) pause deadlifts
3) belt less work

Both will re-enforce my bracing, cues and making my movements more efficient. Plus, they look cool as hell doing them

Tomorrows GPP. Will likely pull pause conventional for a top @8 set with no back downs followed with sumo block pulls for a top @8 no back downs. Then the usual incline BP, Rear delt work, BFR bicep, lat work and minor calf work.

Oh, PRd again at the sushi bar... 40 pieces followed up with four cookies and a pint of ice cream
ImageUploadedByAnabolicMinds1448087861.783802.jpg


Good thing I've got a decent GPP session line up ?????? lol
 
Hyde

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Proud of you for that sushi PR, bro.

What determines whether or not there's backdown volume for you tomorrow? Just what you're feeling or is that spelled out too in the program?
 
tyga tyga

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Proud of you for that sushi PR, bro.

What determines whether or not there's backdown volume for you tomorrow? Just what you're feeling or is that spelled out too in the program?
It's just my feelz. Monday's we squat @8 single, then a percentage drop for prescribed sets and reps (either 5-6 sets). Monday's and Wednesday's are volume ~ a lot if I might add. Saturday's I cut my volume back, but add in two variations of deads.
 
tyga tyga

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Day four

Sumo blocks @8 with one repeat
295x5 @8
295x5 @8

Conventional pause deads @8
275x2@8

Incline bench @9 6% LD
170x6 @9
160x6 @9 6% drop

BFR preacher curl ~plate loaded
35x25+15+10+10 =60 reps

Lat pull down ~tempo (2-2-1)
80x4x12

Reverse pec deck
6 sets

https://instagram.com/p/-W0lJxAg0K/

Could have kept my first rep on pause deads tighter. The bar dipped a little after the pause . Second rep was good I think.

Meals so far

Post workout
Combat crunch bar

Lunch
160g steak
300g pineapple

Snack
100g Dried lentils
Fiber one cheesecake & cookie

Dinner
Homemade buffalo chicken dip (very macro friendly ?)

*recipe*
500g chicken
(2) 8oz FF cream cheese
3/4 cup sweet baby rays buffalo sauce
1 cup FF ranch
2 cup FF cheddar cheese

All gainz.
 
tyga tyga

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Day 5 (percentage day)

Comp squat @8 single ->> 18% drop 4 sets of 5

335x1 @8
275x4x5
* last week was 275x4x4, added some reps. Volume baby. Lol

Comp bench @8 single ->>16% drop
235x1 @8 https://instagram.com/p/-c3u8GAg5K/
200x4x5 + AMRAP ~ 200x7

BB skull crushers
75x8 @9
65x8 @9
BFR + Bar x 10+10+10

Had a very good session tonight. Have restored some confidence minus bench press... That's still a work in progress. I'm still nursing my left shoulder/pec and hand. Once this wire goes, it's on!

Was going to bump macros this week, but decided against it because I've gained a pound. Sticking at 2390 cals and the same macros.

Wednesday is deadlift and either 2 board or 1 board. Probably 1 board, will rotate 2 & 1 since my weak range is very prominent in that area.
 
Hyde

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Your elbows stayed tucked and tight the entire rep, pretty smooth pressing dog!
 
tyga tyga

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Your elbows stayed tucked and tight the entire rep, pretty smooth pressing dog!
Thanks Hyde

Been working on making all the movements more efficient.
 
tyga tyga

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Supplement feedback:

️Amentoflavone - definite acute strength benefits.
️Laxacrine- has improved recovery without a doubt with mild strength benefits
️Soy lecithin has kept my muscles feeling "full"
️TMG is a little harder to gauge, I feel like my rest periods are shorter and I've been able to stay lean(er) while increasing my calories. Plus, TMG increases creatine production in the bod, who doesn't want dat?
 
puccah8808

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I'm in! Looking good, Tyga!! ??
 
Hyde

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How much lax are you taking, and what's the dosing sched?
 
RegisterJr

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Happy Thanksgiving Tyga.
 
tyga tyga

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Day 6 (percentage)

W:S:R

Comp dead
405x1 @8
325x5x5

One board
245x1 @8
205x3x5

Kettle bell swings
4 sets
 
tyga tyga

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Day 7 (classic RTS)

Belt less pause squats
295x1 @9
275x4 @8
275x4 @9

TNG bench
225x4 @9
210x4 @8
210x4 @9

Pronated db military
12x10x4

BFR hammer curl
30x12 four sets 15 sec rest

The volume from deads destroyed by erectors. Figured I'd have a trash pause squat session, but it turned out alright! Boy was my back pumped tho

I'll get video of my one board and pauses loaded today and put in here later.

Today's menu to save my low back is sumo blocks, BFR leg curls and incline bench.
 
jswain34

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Blood flow restricted...i think. Aka occluded.
 
tyga tyga

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bolt10 how're the pause deads lookin? I know it's not the best angle

It looks like I'm keeping my lats tucked and chest up (neutral spine) and not dipping after the pause.. But I'm biased
 
bolt10

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Looks good to me!
 
tyga tyga

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Day 9

Weight x Reps x Sets

Comp squat
340x1 @8
300x3x5 12% drop
https://instagram.com/p/-u8yG7Ag3m/

Comp bench
225x1 @8
235x1x6 92% training max

BFR barbell tricep skull crusher
Bar x 25 +20 +15 +15 (2 minutes to do the 75 reps)

Decent session. My squats were off, kept miss grooving and the knee I had surgery on started bugging me on my last working set before my @8

Supplements

️Laxacrine is easy applying. No complaints with it so far. I did develop a rash, but Zyrtec has cleared it up

️Amento is a wonderful supplement. The acute strength is nice
 
tyga tyga

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Day 10

Weight x reps x sets

Comp dead
405x1 @8 12% drop
355x3x5 + AMRAP (355x6)

Kettle bell swings
40lb 4 sets for 48 reps

1/2 board press
260x1 @8
220x4 @8
220x4 @8
220x4 @9

Face pulls 3 sets
Pull ups 4 sets

Wasn't to excited about lifting today. Kinda felt bleh all day, that's a plus for training with auto-reg. Either way, I popped 200mg caffeine + 1/2 bronkaid and drank my sample of high volume + additional TMG, creatine and two caps amento and still didn't feel like training

Tomorrow is a well needed rest day. Will hang out with the wifey and baby and probably eat 300+ additional calories tomorrow all in form of carbs cuz, carb is lyfe. Oh, and I FINALLY get my wire out of my hand tomorrow! Imma try and video it

Friday is belt less pause squats, TNG bench, face down pronated military press and occluded biceps. Then Saturday I'm going to go watch an APA event in west plains. One of the guys from the gym is competing in the 74kg class. Support ?

Be easy gentlemen/women!
 
Hyde

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I know a guy doing that meet. His name is Lucas and he'll be in 198 or 220 I believe. Bet you he misses his 3rd bench. He asked me to give him a lift and press command when I was in STL last week so I gave him a genuine 1-ct pause on his opener and he bitched about how it was sooo long (it was 2nd attempt speed). News flash: Rodney Wood is running that meet and he's the pause murderer lol
 
tyga tyga

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Wires out.
Go time

ImageUploadedByAnabolicMinds1449187382.958814.jpg
ImageUploadedByAnabolicMinds1449187398.158993.jpg


Never came so close in my life to flat out yelling a cuss word lol stupid injections
 
herderdude

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I once had plantar warts removed and the anesthetic they used on my feet burned so badly I honestly would have been willing to give it a go sans juice. I feel your pain, buddy.
 
tyga tyga

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Yesterday my stitches started to bleed on bench so I only high barred

Today

Belt less deads w/green band @8 repeats (hook grip)
~ working on hip extension/L0ck 0ut
275x2 four sets

Pec dec flys
5 sets of 12

BFR tricep
70 total reps

Calves
3 sets of 12

Taking it rather easy until Monday, hopefully the skin will reattach before my comp bench (Monday)

Also, weight is stuck at 143-144 so, guess who's getting a calorie bump? Dis guy ?

Cho- 300g
Fat- 70g
Pro -155g
 
tyga tyga

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Not trying to hate but, the guy from my gym that competed today (74kg) cleaned house and was given fourth attempts, so he went 11 for 11 and set six total date records, four junior and two open. But... Here's his numbers:

Squat 370 w/wraps
Bench 260
Dead 460

I'm excited for the kid and he's relatively new but a 1090 total for 74kg?! And took THAT many records? Hell, I should have done this event!
 
jswain34

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It all depends on the fed, man. I set a state record in my first meet with a 560 pull at 215 lol. And was only 15lb off the bench record with my second at 325. Crazy. It's just stupid lol.
 
Hyde

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It all depends on the fed, man. I set a state record in my first meet with a 560 pull at 215 lol. And was only 15lb off the bench record with my second at 325. Crazy. It's just stupid lol.
This. I actually broke an IL USPA junior squat without wraps record for 198 right before I turned 24. Turns out it was only like 407 and I had managed to pull off 422 2 weeks after having colitis lol. But my buddy had just set the same record for MO with 500 and I was so embarrassed I didn't bother to contact Matt Houser, the IL chairman.

Records like that are just about where you're at in what fed and who has shown up. I don't get anything out of that anyway. I come to PR.
 
herderdude

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I'm with these guys. Its annoying when people do that and you hate to let that motivate them, but my first two meets I was motivated by arbitrary Fed records. I think I have three or four USPA state records and I know I have a USPF national title. Hell, I have a WABDL world record because I was in the first meet that counted a push/pull total to the record book. There was a guy in that meet that could have put 300# on me if he had pulled.

I feel like eventually, people wake up to it. But not all of them. So if that's what motivates some people and it keeps the competitiveness in the sport, awesome. But hell yes. It's extremely annoying.
 
Hyde

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I'm with these guys. Its annoying when people do that and you hate to let that motivate them, but my first two meets I was motivated by arbitrary Fed records. I think I have three or four USPA state records and I know I have a USPF national title. Hell, I have a WABDL world record because I was in the first meet that counted a push/pull total to the record book. There was a guy in that meet that could have put 300# on me if he had pulled.

I feel like eventually, people wake up to it. But not all of them. So if that's what motivates some people and it keeps the competitiveness in the sport, awesome. But hell yes. It's extremely annoying.
Yeah that's a good point - the record-chasing aspect definitely draws in the competitive types and ultimately helps grow the sport. Which is cool.
 

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