USAPL Missouri open- revival

[tyga tyga]

Ok, decided to start another thread to log my journey up to the USAPL open here in Missouri. The meet date is June 4th, so I've got a good 14 weeks + taper week to recover some lost ground.

Age 27
Weight 145-147
Height 5'6"

Training - Classic RTS with mild deviations

Saturday was a GPP day

Monday-Friday is the meat and potatoes of the program.

Supplements that'll be worked in, rotated and supplemented

TMG - 3g
Ashwaghanda -1.5g
Bacopa- 250mg
Creatine -5g
Amentomax - 2-3caps pre workout
Dermacrine - 3 pumps ed
Sustain alpha- 4 pumps after my dermacrine run
Fish oil- 3g epa/dha
Cissus- 2g daily
Endosurge at some point
Various pre workouts

Tomorrow is start of week three of my program. Also, I just came off of a mild back injury. So, this log is not only to lead me up to the meet but to log my overall health.

Macros
Cho-300
Fat-60
Pro- 150

Thanks to anyone who joins. I'll load videos (via Instagram) and food shots as well. As always, critiques on form, dieting and anything else is welcome!

Overall goal is to have a better total than my last meet.

Last meet total for 66kg was 1107
This meet I would like 1108 or better

 

[BamBam0319]

Where at in Missouri?

 

[tyga tyga]

Where at in Missouri?

STL

 

[BamBam0319]

STL

Cool, I'm from STL and go to Mizzou for school. Good luck

 

[herderdude]

Subbed

 

[jswain34]

In this Tyga. Curious to how you've adapted your rts stuff.

 

[TheMovement]

In this beast!

 

[tyga tyga]

I didn't mention why I'm using the ashwaghanda, bacopa and soon rhodiola. Purely for delaying CNS fatigue. Also, drink green and white tea daily... Longevity bros (life and training)

Oh, and my intra drink is 20g CHO from Powerade +7-10g EAAs.

Come squat x3@9 4-6% drop

300x3 @9
280x3x3 6% drop

Comp bench press x2@9 4-6% drop
235x2@9https://instagram.com/p/BCZPD63gg28/
225x2x4 5% drop

Face down pronated db military (for scap traction)
3 sets

Cambered skull crushers (lbs only no bar weight added)
20x20
40x20
40x15

Ab roll outs super set with cable crunches 3 sets

Added back in DCs extreme stretching as well. After my last set of any of my movements I hold the deep static stretch for 1min

I'm beat today. Took what I could, with what I had. Minor improvements from two weeks prior doubles and triples for my comp lifts. Take the volume improvement.

Lower back is holding up. Believe the bruised sacrum is almost 100%

I'm getting another adjustment tomorrow. I've continued to stretch my low back before I get out of the bed in the mornings. Working on ROMwod as well (stole from IG)

Tuesday's and off day. Probably Gua sha upper rhomboids, chest/anterior delts and have the wife grind out my calves.

 

[tyga tyga]

Comp deadlift x2 ~ was suppose to be x3 looked at the wrong week
365x2@9
345x2@9 5% LD

I've got a mental block here right now because of my injury. I couldn't get my lats tight/tucked or my hamstrings engaged. Very hesitant to pull.

Obviously didn't get a ton of reps here lol I can't wait until the next four weeks, doubles and triples have had there toll on me the last three weeks.

Front squats x6 @55% repeats
115x6x5
*these are always belt less and sleeveless

2-board bench press x4@9
250x4@9
240x4x2 5% LD

BB row 3 sets of 10
95,135,135

DC stretches after each movement.

I've cut macros back as well. Noticed my weight belt was getting tighter, and my obliques look like their getting wider. No sense in keeping my calories high if I'm just getting fat without much strength difference.

Cho 260
Pro 155
Fat 50-60

 

[herderdude]

What's the injury again bud? Still looked like a good day all considered.

 

[tyga tyga]

What's the injury again bud? Still looked like a good day all considered.

Chiro said a bruised my sacrum. I was waking with a stiff lower back for 5-6 weeks. Acute pain when I'd put my trunk in flexion (top of sacrum by my l5/s1)

Have been getting adjustments(1-2 times weekly) and stretching daily and it's almost 100%

 

[tyga tyga]

Cheat meal tonight.

Pizza, ice cream or donuts and maybe some cookies.

Btw morning weight is 148. Since I started the dermacrine I'm holding water

 

[Driven2lift]

**** man just saw this, please tag me in any logs I ever miss out on I like stalking your training

It's nice having someone more my weight class to follow along here.

Derma usually make you hold water? I never did with it

 

[Balthazar]

you're lifts are very impressive!, especially considering your body weight. i'm sorry to hear about your back issue and hope everything is healing. it might take awhile too get there but you're really not that far off a 3x body weight dead lift!

 

[RegisterJr]

I'm in

 

[tyga tyga]

**** man just saw this, please tag me in any logs I ever miss out on I like stalking your training

It's nice having someone more my weight class to follow along here.

Derma usually make you hold water? I never did with it

I don't remember ever holding water using dermacrine. This go around it looks like I am? I had no idea we were close on weight! Thanks for subbing in man

you're lifts are very impressive!, especially considering your body weight. i'm sorry to hear about your back issue and hope everything is healing. it might take awhile too get there but you're really not that far off a 3x body weight dead lift!

thanks buddy. The injury was just a minor step back. I'd like to pull 500 at the comp.. But, that may be wishful thinking lol we'll see.

I'm in

What up reg! Thanks bud

 

[tyga tyga]

Friday's training

3ct pause squat x2@9
275x2@9
260x2x3

TNG bench x3@9
240x3@9
230x3x3

Machine neutral military press - 4 sets

Today's training (fasted cuz cheat meal last night) well, I drink aminos first thing when I wake and again while I workout.

2ct Pause deadlift - belt less x4 @8 repeats
245x4x5

Incline db 6-10 reps 4 sets with one top set

70x10
80x10x2
85x10

BFR bb curl ss/w tricep press down

70 reps total in 4 sets

Db rear fly
4 sets

Just finished grocery shopping and now it's time to relax and stay anabolic

Grocery list consisted of:
Chicken
Sweet turkey breakfast sausage
Mushrooms
Asparagus
Rice
Tuna
Granola bars
Ice cream
Bread
Protein
Eggs
Juice

Trying to keep my eating pretty simple. Found out my wife and I (because our babies only 7mo) spend $800 a month on groceries! We're cutting that in half, or more. A family of five that works with my wife spends $500 a month on groceries, there is no reason we can not cut out spending. We've been utilizing most of Dave Ramsey's steps because we're almost debt free, so this is an area that'll get us even closer, quicker.

Have a good weekend guys!

P.s. I highly suggest anyone who has Hulu, to start watching James Franco's new show 11.22.63. Fantastic show, despite all the language.

 

[Driven2lift]

I hear you on the grocery budget man. It sneaks up on you sometimes when you're not keeping track thoroughly.

That looks just fine to me on the grocery list

Sometimes mine gets to be a short list... This Season is always tougher (financially) with many workplaces slowed down.

Sometimes my protein intake from whey gets heightened just because I can get it more affordably than most protein sources in grocers here right now.

 

[RegisterJr]

David Ramsey is a stud. We need to take his course next time it's local.

 

[tyga tyga]

I hear you on the grocery budget man. It sneaks up on you sometimes when you're not keeping track thoroughly.

That looks just fine to me on the grocery list

Sometimes mine gets to be a short list... This Season is always tougher (financially) with many workplaces slowed down.

Sometimes my protein intake from whey gets heightened just because I can get it more affordably than most protein sources in grocers here right now.

I hear that.

It's crazy how we discovered we were spending so much on food. It's really crazy when I look in the pantry and refrigerator and still don't understand where $800 in groceries are there lol

David Ramsey is a stud. We need to take his course next time it's local.

He really is. Intelligent man.

 

[tyga tyga]

Monday 3/7/16

Squat x2@9
[email protected]
305x2x2

Bench x3@9
235x3@9
220x3x3

CGBP 12-20
115x17x2 odd I know
95x15x2

I have to go in and pull tonight. Have a buddy in our life group that's moving out to Cali Thursday, so where going to kick it Wednesday.

Still holding a little water, and my L5/s1 or sacrum is still pretty tender. I'm going to add in more direct erector work as well as more specific glute/ham string work.

 

[tyga tyga]

Tuesday 3/8/16

Deadlift x4@9
335x4@9
320x4x3

2board bench x5@9
245x5@9
235x5x4

Front squat (belt less & sleeveless)
165x6 @8

KB row 40x12x4

 

[jswain34]

How long do your sessions typically last Tyg?

 

[tyga tyga]

How long do your sessions typically last Tyg?

1.5-2hr

Depends. If I follow Mikes RPE: Rest period chart it's closer to the 2hr mark lol

 

[jswain34]

1.5-2hr

Depends. If I follow Mikes RPE: Rest period chart it's closer to the 2hr mark lol

Sounds about right with the 3 exercises considering PM sessions usually took me 2.5 with 5 exercises (typically 2 of them being "lighter", technical work though). Just wanted to check and see if you had found some way to speed em up.

 

[tyga tyga]

Sounds about right with the 3 exercises considering PM sessions usually took me 2.5 with 5 exercises (typically 2 of them being "lighter", technical work though). Just wanted to check and see if you had found some way to speed em up.

Yeah, I don't think there is really a way to speed it up, unfortunately.

 

[tyga tyga]

Wednesday- off
Thursday - off - chiro appointment

Got sick out of nowhere last night and threw up a few times. Obviously today was an off day, but Thursday is an audible I called and am making it an active recovery day.

Also, next 3-4 weeks the volume is getting a good ramping.

 

[tyga tyga]

Friday 3/11/16

Pause squats x3@9
275x3@9
265x3x2

TNG bench x2@9
245x2@ 8.5
235x2x3

Shoulder work

Feeling bleh, so not trying to be on the phone. Sorry for the shotty updates.

If I feel fine tomorrow it's pause deads, incline, bi/tri BFR and stiff leg deads

 

[tyga tyga]

Monday 3/14/16

Squat (low bar) x5@9 Rep drop
275x5@9
275x5x2

Bench x4@9
225x4@9
215x4x2

CGBP x6-10 top set
155x10

Dropped the dermacrine. Realized it could get me popped at the meet... New game plan going forward with supplements

Sustain 3-4 pumps @8-9 weeks
Endosurge for 8 weeks
ArA 1g on training days for 75 days (GMS with doses)
Creatine 3-5g daily
Betaine 3g daily

Kept all my adaptogens in as well (bacopa, ashwaghanda)

Thinking of water loading this meet. Tips? Forgot the weight is 145 and not 148 lol

 

[TheMovement]

Monday 3/14/16

Squat (low bar) x5@9 Rep drop
275x5@9
275x5x2

Bench x4@9
225x4@9
215x4x2

CGBP x6-10 top set
155x10

Dropped the dermacrine. Realized it could get me popped at the meet... New game plan going forward with supplements

Sustain 3-4 pumps @8-9 weeks
Endosurge for 8 weeks
ArA 1g on training days for 75 days (GMS with doses)
Creatine 3-5g daily
Betaine 3g daily

Kept all my adaptogens in as well (bacopa, ashwaghanda)

Thinking of water loading this meet. Tips? Forgot the weight is 145 and not 148 lol

Dang, really was stuck on seeing the Dermacrine + Sustain Combo lol

I feel like water loading works for a select few

 

[tyga tyga]

Wednesday 3/16/16

Death lift x5@9 w/rep drop
335x5@9
335x4x2
This had to be my best pulling session since pre hand break and back injury. Was pretty stoked

BFR high bar
85x46 reps in two min

3 board bench x4@9
275x4@9
265x4x2 4% fatigue

Like I said this next four weeks is getting a decent ramp in volume. Also, will be attacking weaknesses (Romanian deads/stiff legs and direct erector work)

 

[jswain34]

Death lifts sound rough. But i think id rather do a death lift than bfr high bars lol.

 

[tyga tyga]

Death lifts sound rough. But i think id rather do a death lift than bfr high bars lol.

Lol yes, death lifts are no good. But, like I said, it was THE best pulling session I've had in a very long time.

Haven't mentioned this, but the last two weeks I haven't slept like I usually do. I probably fall in stage 1 sleep and that's it. I've felt like I've been awake for two weeks straight

Turned a corner last night though! I popped an APPNUT melatonin (swear the brand makes a difference. These melatonin are on a whole different level) about 30min pre bed. Slept HARD, drooling hard. When I woke up though, all I could think was, "maybe I'll hit some type of volume PR tonight since I slept!" Lol

On the table today is:
beltless high bar (next four weeks)
Feet up bench
Snatch upright row

 

[tyga tyga]

Friday 3/18/16

Belt less high bar squat x4@9
250x4@9
240x4x3 4% fatigue

Feet up bench x5@9
[email protected]
195x5x3

Snatch up right row
3 sets 12-15 reps

Had my cheat meal tonight

Went to this real Mexican joint. It's new-ish, but a genuine Mexican food restaurant (well hole in the wall). Followed it up with BnJ new "Cake my day" which was surprisingly good!

Tomorrow, deficit death lifts (either snatch or reg) incline Db, bb curl, Romanian or stiff legged deads

 

[RegisterJr]

Melatonin has always worked well with me too., but at the cheaper brand.

 

[tyga tyga]

Melatonin has always worked well with me too., but at the cheaper brand.

I tried NOW liquid melatonin and walmarts and got nothing from it. This APPNUT melatonin is I a different league lol

It's was like $5 for 100 tabs

 

[tyga tyga]

3/19/16 Saturday

2" snatch grip deficit dead x5@8 repeats
275x5x3

Incline Bench x8@9
185x8@9
165x8x2 4% fatigue

Bicep curl, seated wide grip row, stiff legged.

The snatch grip deficits felt GOOD. Obviously, I was using straps. I was able to pull two reps without the straps

I found a cookies and cream cheesecake BnJ icecream with a cheesecake core so, I'll be eating that tomorrow night cuz, squats Monday?

 

[Driven2lift]

Looking forward to that pint review!

Always good fuel for squats

 

[RegisterJr]

Cheesecake is the debil

 

[tyga tyga]

Looking forward to that pint review!

Always good fuel for squats

Cheesecake is the debil

El Diablo.

Forgot I had the pint didn't eat it

 

[tyga tyga]

Monday 3/21/16

Pre workout: ATP Kinetics, 3 caps Amentomax, 1g ArA, 1.5g GMS

Intra- 10g EAAs

Squat x4@9
295x4@9
280x4x3

Bench x5@9 w/rep drop
[email protected]
215x4x2

BFR tricep 81 reps total. I was in a time crunch here so I moved CGBP.

Holy pump from the ArA and GMS lol man, you wouldn't think five reps would give me the ballon look but it did. The BFR tricep and ArA has got to be the best pump I've ever gotten. Anyhow, I don't know why but I've had a strength spike. Maybe it's the correlation of time on the supplements + programming but I like it.

Today's an off day. Do some stretching, mashing and chiro visit. Tomorrow I pull ?

 

[tyga tyga]

Sample of eats (today at least)

Overnight oats
(1/2c steel cut oats + 1 scoop protein + 3oz almond milk)
75g blackberries

Lunch
6oz deli meat
Ciabatta bread
30g mayo ~ olive oil (a lot less fat in it)
28g gold fish

Snack
Cliff bar

Dinner
1c basmati rice
250g egg white
70g sweet corn/onion and pepper mix
30g yum yum sauce

Snack
Pb sandwhich (2 slices oat bran bread, 32g pb)
245g asparagus

Snack/dinner 2
- this usually ends of being odd stuff thrown together to round my macros out

 

[Driven2lift]

I just noticed your overnight oats are steel-cut.
I wasn't sure they would soften uncooked, this is good to know

 

[tyga tyga]

I just noticed your overnight oats are steel-cut.
I wasn't sure they would soften uncooked, this is good to know

Probably should mention, they're quick cook steel cut

 

[Driven2lift]

Probably should mention, they're quick cook steel cut

Gotcha
Sneaky

 

[RegisterJr]

Overnight oats? As in you wake up to eat?

 

[Driven2lift]

Overnight oats? As in you wake up to eat?

Never made them?
They got super popular on social medua, people put then in mason jars with milk and berries/mix-ins

Sit in in a fridge overnight and it awaits you in the morning

 

[tyga tyga]

^^ drivens got you covered! Cold oats are the best oats ?

 

[tyga tyga]

3/23/16 Wednesday

Deadlift x4@9
355x4@9
Second rep something was wrong. Rushed the rep, lack of bracing. Minor tweak.
*no back offs

Romanian deads 3 sets of 10

3 board bench x5@9
265x5@9
250x5x2

BFR belt less high bar
115x45

This is really frustrating if I re-injured my back. Seriously. I'll see if it's tight tomorrow morning like before. I did a good amount of stretching just now (hams, glutes, low back) also dug my lax ball into my glute.