Tygas home log for powerlifting and stuff

W2D2

Squats
*Warm ups
185x5x2

Bench
*Warm ups
195x5x3

45 degree back ext
Body weight for two sets of 10
15lbs for three sets of 10

Calves four sets with progressive weight added and reps.

My les are still decently sore from squatting my 5x5 on Monday . Also, probably doesn't help that I'm carb cycling to get a little leaner for a float trip coming up the weekend after the Fourth of July.

Mon- high 220g
Tues- med 125g
Wed- low trace cho
Thurs- low trace cho
Friday- high + cheat meal
Saturday- med 125g
Sunday- low trace cho

After the float, I'll be back to bulk mode lol still aiming for 165-170lb as my walk around weight.

Take care.
 
W2D3

Squat w/belt & sleeves
*warm ups
280x5

Incline bench
*warm ups
190x5

RDL
105x3x5

280lb for squat felt like 315 . I figured this was going to happen because I came off two trace carb days leading up to the training session. Will probably start my high carb days with a faster digesting cho than couscous.

Cheat meal wasn't anything excessive or crazy. Two donuts and some homemade Filipino food from my mom and dads.

Deadlifts are on the plate for tomorrow.

Take care
 
W2D4

Deadlift w/belt
*warm ups
225x3x3 @8

- Bracing for dead lifts and squats these last few training cycles have been 100. Pumped that I'm able to consistently deadlift! Also, progressing is an added bonus lol

CGBP
*Three sets of eight

Curls
*four sets of 10

Machine lateral raises
*three sets of 20

Went ahead and had another dessert tonight

Two more donuts and a cupcake. It's justified if it's Someone's birthday right?

Anyhow, take care.
 
W3D1

Squat w/belt & sleeves
250x5x5
*this was a tough! I can only imagine what next weeks volume will feel like . However, the positive is.. my deload follows the next week

Bench with wraps
220x5x5
*Again, this was tough. My last two sets (4&5) and last two reps of each set were where my grinding ability paid off.

AMRAP neutral grip chins
10,10,6

Got this on the mail today Invalid Link Removed

Will give it a taste test and consumption on Wednesday.

Take care
 
W3D2

Squats
195x5x2

Incline bench
150x5x3

Back ext
5 sets of 10

Band pull aparts

Pronated -60 reps
Supinated- 60 reps
Arms at 90, external rotation -60 reps
 
Tonight-

Pelvic tilts x30 for three sets

Ab rollouts
5 sets of 10-12

Side planks
10 sets of 12 sec holds
 
W3D3

Squat w/belt and sleeves
295x5

Bench
255x4

RDL
120x3x5

Cheat meal tonight was
26 pieces sushi
1 double chalupa (new thing?) ~ figured I'd try it since I rarely ever eat taco hell.

Tomorrow I'm pulling. Then I'll deload and move away from linear progression (maybe) I'm still mulling over my options. I really liked RTS, so I may end up going back to classic RTS not project momentums set up but the OG, Well see.

Anyhow. Take it easy guise
 
W3D4

Deadlift w/belt
265x3x2
*Felt good, heavy though . Bracing could have been a little better. Oh well, didn't get injured or tweak anything so it's a successful day.

Tricep ext 3 sets of 12
Machine tri ext 12/10/8

Db curl 3 sets of 15
Machine ez curl 12/10/8

Lateral raise 3 sets of 25

*Wont deload, since its RPE based.

Here's what I have planned moving forward.

Monday
-comp squat @9 with Rep drop
-comp bench @9 with rep drop
- dips

Wednesday
- 2 board bench @9 load drop
- Pause squat @9 load drop
- 45 degree back ext

Friday
- Front squat @8 repeats
- incline bp @8 repeats
- db ohp

Saturday
-comp deadlift @ 9 w/rep drop
-db bench single @9 set
-kb swings

Any critiques, in all ears.
 
W1D1
Reactive Training Systems

Comp Squat @9
280x4 @9 rep drop
280x3 @9

Comp Bench @9
225x4 @9 rep drop
225x3x2

Dips with bands
45 degree Back ext 3 sets

Oh how I've missed RPE/RIR training. It's nice to know that when I hit my top set that I have a few back off sets (typically) instead of looking at my program and seeing 5x5 @ 80% and if it's not there that day, I have to plow through anyhow.

Excited to see how my next 7-8 weeks pan out.

Take it easy guys. Happy early 4th! Murica'
 
W1D2

Pause squat
230x3@9
220x3x3 @9

2-board bench block
225x3@9
215x3x4

Seated row
60,70,80 x10 reps

Pallof press 4 sets of 12

Forgot I have to cram my workouts in because I'm leaving early Friday to camp and float. I'll rest tomorrow and lift again Thursday and Friday.
 
W1D3

Front squat @8 repeats
185x3x4

Incline bench @8 repeats
185x3x3

Db Arnold press
30x10x4

Today went well. My RIR/RPE changed rather quickly on front squats, I honestly figured I could get 5 working sets.. need to build my work capacity. Will be pulling tomorrow morning.

Take it easy
 
RTS looks boring lol.

I'm gonna try to pull a big boy deadlift on Sunday with the sumo stance and maybe I'll take your lead and do some front squatting on Tuesday, too.
 
jimbuick said:
RTS looks boring lol.

I'm gonna try to pull a big boy deadlift on Sunday with the sumo stance and maybe I'll take your lead and do some front squatting on Tuesday, too.
Click to expand...

It can be lol sessions can get long too. Front squats put hair on your chest, Jim . Mine were incredibly tough because I haven't front squatted in four to five months (that or I'm just awful at front squatting)

I saw your pulling on IG. Sumo feel comfortable (or that you can wedge better into the bar)?

Trying to decide on KB swings today or GMs.
 
tyga tyga said:
It can be lol sessions can get long too. Front squats put hair on your chest, Jim . Mine were incredibly tough because I haven't front squatted in four to five months (that or I'm just awful at front squatting)

I saw your pulling on IG. Sumo feel comfortable (or that you can wedge better into the bar)?

Trying to decide on KB swings today or GMs.
Click to expand...
I can't even remember the last time I front squatted.

They did this week. I haven't pulled sumo very much, but was going to use it as an assistance lift until it ended up feeling better than my conventional has in months.

I'm going to keep playing around with it and I'll just compete with whichever style lets me lift more weight.
 
Understandable. Sumo use to feel somewhat comfortable to me (when it was continually rotated in as weak stance/assistance) now, it's a foreign movement to me, again.

Just got back to town from floating. Will rest today and tomorrow and get back to scheduled programming Monday!
 
tyga tyga said:
Understandable. Sumo use to feel somewhat comfortable to me (when it was continually rotated in as weak stance/assistance) now, it's a foreign movement to me, again.

Just got back to town from floating. Will rest today and tomorrow and get back to scheduled programming Monday!
Click to expand...
I think I have sumo deadlifted like once in my life up til now lol. I usually conventional pull because that is all you are allowed to do in strongman. Plus, sumo is for cheaters.
 
jimbuick said:
I think I have sumo deadlifted like once in my life up til now lol. I usually conventional pull because that is all you are allowed to do in strongman. Plus, sumo is for cheaters.
Click to expand...

Sumo & hook grip= ultimate cheat
 
Your program calls for squat and bench how many times per week?
 
Started taking 15mg Ibutamoren.

Current supplement list
Pre workout
Probiotic
Vit D
Carb + bcaa intra w/o
Protein

Will add in ArA at some point.
 
W2D1
RTS

Comp squat
295x3 @9
295x2x3

Comp bench
235x3 @9
235x2x4

Dips AMRAP
47 total reps

Having some pec pain (excuse the nip slip )Invalid Link Removedright were Im pointing. It's deep. Feels like where the pec major attaches to rib?

Also, I ate alllll the food, dessert and sodas I could this past week while floating lol Probably why I had an AWESOME training session

Take it easy
 
if you haven't already, take a tennis ball/lacrosse ball and lie down using your bodyweight to initiate pressure on that specific spot in order to relieve the tension...hopefully helps...I have to do it fairly often myself...
 
Yomo said:
if you haven't already, take a tennis ball/lacrosse ball and lie down using your bodyweight to initiate pressure on that specific spot in order to relieve the tension...hopefully helps...I have to do it fairly often myself...
Click to expand...

I haven't done that yet.

Is your pain close to the armpit? And after your do SMR how much better does it feel?
 
tyga tyga said:
I haven't done that yet.

Is your pain close to the armpit? And after your do SMR how much better does it feel?
Click to expand...

yes, as far as armpit area...Pec Minor most likely, though relieving tension throughout the entire chest won't hurt either...

myofascial release has been a Godsend for me...Body Tempering tools are incredible as well, but usually work better with someone to apply them and also aren't cheap.

relief is almost immediate from personal experience...ROM can significantly improve as well...I usually spend a minimum of 3 minutes smashing the area...
 
W2D2
RTS

Pause squat x4@9
235x4
225x4x3

2 board bench block x4@9
230x4
220x4x3

Seated row
60lb AMRAP three sets

Back ext
25x12x4

Fantastic session. Need to continue building on the momentum!

Going to take your advice Yomo and take one of my lacrosse balls and smash that are for a little bit. Will put my TENS unit on it when I'm done on a low(er) setting as well.

Anyhow, be easy gents.
 
tyga tyga said:
W2D2
RTS

Pause squat x4@9
235x4
225x4x3

2 board bench block x4@9
230x4
220x4x3

Seated row
60lb AMRAP three sets

Back ext
25x12x4

Fantastic session. Need to continue building on the momentum!

Going to take your advice Yomo and take one of my lacrosse balls and smash that are for a little bit. Will put my TENS unit on it when I'm done on a low(er) setting as well.

Anyhow, be easy gents.
Click to expand...
What tens unit do you have. I have been looking at getting to help with my shoulder recovery, but don't want to spend a whole lot.
 
W2D3
RTS

Front squat x4@8
185x4x3

Kb swing
44lb x12x3

Incline bench @8
185x4x3

It's a shame my incline bench and front squat are the same

My freaking bracing was all over the place tonight. I couldn't keep my air into the bottom of my abdominals or obliques to press into my belt.

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Tomorrow, we pull ??

Also, s/o to cheftepesh1 for the SNS xgels (and samples) for the great price!
 
W2D4
RTS

Deadlift x3@9
285x3
285x2x3

Flat db bench
85x8@8

Bicep & Tricep action

More progression on deadlifts. It's nice to PR consistently again even though this has been lifted in the past lol

Those KB swings had my PC super sore! Good thing tho, means I'm actually using my hip hinge like I'm suppose to. Took a few extra reps to get fully warm and "loosened" up for my top set and rep drop sets.

Rest day tomorrow.

Be easy
 
How's the pec?
 
W3D1
RTS

Comp squat x5@9
280x5
280x4

Bench x5@9
235x5
235x4x2

Seated row AMRAP x4
60,70,80,90

Whooooo my fatigue came on QUICK with squats.. the rep drop kicks my butt. Also, the AMRAPS for back gave me a massive pump.. either that or the ArA did it. ..prolly both.
 
W3D2
RTS

Pause squat x3@9
230x3
225x3x4
*caught a second wind at start of my second set because my @9 was a definite @9 but the back down set (suppose to cut 6% but I was lazy and peeled the 2.5lb plates off instead) was easy. Oh whale.

2 board bench block x3@9
230x3
225x3x3

Same situation as squats

45degree back ext

Caught a massive pump in my lumbar.. pretty cool but made it hard to bend over or set comfortably in my car.

Until next time fam
 
Today was a training session. Work through and take it with the good ones I suppose, right?

Could lay out the 10 different reasons I *think* why it didn't go well but it doesn't matter.

Monday is another training session so I'll work from there.

Daughter turns two on Monday and we had her birthday today! She was pumped to get a ton of new stuff (obviously, what kid wouldn't be?)

Anyhow, take care.
 
W4D1
RTS

Comp squat x4@9
285x4
285x3x3

Comp bench x4@9
235x4
235x3x2

Seated row AMRAPS
60,80,100

Today was a better day, a lot better. Getting consistent reps in with heavier weight without form falling apart (as far as I'm concerned)

Hopefully will crack 300lb with reps before the end of this training cycle.

Making changes to my Friday training sessions. Removing the front squatting (for now, I *think* I ramped my frequency to quickly on squatting variations because I've aggravated my back to a small degree) and I may move my deadlift session to Friday afternoons instead of Saturday morning. Will decide this Friday depending on how my low back feels.


Take care
 
W4D2
RTS

Pause squat x5@9
240x5@9
225x5x2

2 board bench x5@9
225x5@9
210x5x2

Back ext
20x12
25x12x3

Making incremental progress. However, I had some weird feeling/tweak in my lumbar... didn't feel like it was either disc being aggravated but I'm not 100% what it was lol
 
W4D3
RTS

Incline bench x5@8 repeats
185x5x3

Db Arnold press
20,25,30 x10

Machine lateral
Three sets of 25

Rope tri ext
60,70,80 x12

Seated rope face pulls
40,45,50,55 x15
 
W4D4
RTS

Deadlift with belt x4@9
295x4
Invalid Link Removed
295x3

Kb swing
44lb x10,12

Db bench x8@9
80x8

Cheat meal fueled session lol everything was firing on my deads although I feel like my SI needs to pop or be adjusted. Doesn't hurt but feels like it'll pop at any point. No pain, but allll gains. Jk.

I probably could have pulled 315 today. But what's the point if I get injured in the process? Keep pressing forward.
 
Very clean looking pulls
 
W5D1
RTS

Squat x3@9
295x3
295x2x2

Bench x3@9
235x3
*pec is a little wonky

Inverted bb row
Body weight for four sets

Lat pull down
80,90,110

Going to put bench press on hold for a while and see if this pec will heal. Will just add more back work in, in place of my bench movements.
 
W5D2

Pause squat
240x4
225x4x3

Seated row
60,70,80 x10

Back ext
30lb x10x4

Face pull
30,35,40,45 x12

Training was meh. Sleep has sucked the last few nights. Maybe have had ~5.5/6hr a night

Not sure what's going on there. Tomorrow's an off day and Friday I'll probably pull and hit arms because we're going to Kansas City for an event my wife wants to attend.
 
This would be a bit of a haul for you, but it might be worth it.


Invalid Link Removed

They have been up for a month, so, if they are still available, he would probably be willing to come down even further.
 
jimbuick said:
This would be a bit of a haul for you, but it might be worth it.


Invalid Link Removed

They have been up for a month, so, if they are still available, he would probably be willing to come down even further.
Click to expand...

Dang. That's not a far drive really. See if I can coerce the wife into letting me scoop that!

Bar and plates? Psh. If I don't get it, then someone is getting a pretty good freakin deal
 
tyga tyga said:
Dang. That's not a far drive really. See if I can coerce the wife into letting me scoop that!

Bar and plates? Psh. If I don't get it, then someone is getting a pretty good freakin deal
Click to expand...
I'd probably drive that distance for them. The only thing is you would need to buy one more 25kg at some point since that guy has an odd number (for whatever reason).

I think that bar sells in the $600 new. Plus, you wouldn't need to get a rack with plate storage which could save you some money too.
 
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