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Tygas home log for powerlifting and stuff

Wednesday

Dead 295x2 @7.5
Front squat [email protected]
Db bench 85x5@8

Friday
Squat 290x1 @7.5
Bench 235x1 @8
Chins (full neural drive singles ~ via McGill) 12 singles

That ends the deload

Fired up to start this next wave.
 
Wave 2

Squat
250x4x4

Bench
205x4x4

Seated machine row
3 sets ascending (weight) AMRAPs

Whale. This wave will be interesting. Intro week tends to be the hardest for me and per usual it took me two sets to find my grove during squats but I did. Moved on to bench and it felt a-okay.

Be easy
God bless
 
Wave 2

Dead off 3” blocks
295x2s x3r

Front squat
155x2s x5r

Incline bench
145x3s x5r

Block pulls are feeling better. Bummed I’m still not pulling 315 consistently off blocks or the floor but it is what it is.

Bench does seem like it’s cruising along however and squat... kinda.

Anyhow,
Be easy and God bless
 
Wave 2 day 3

Squat
295x2s x3r

Bench
240x2s x3r

Kb swing
Top set of 60lb x12

First Intensity day of this wave and that was well, intense lol last rep of my squat was almost a grinder as well as my last two reps of bench. Trust the block tho.

Anyhow, I’ve had ZERO pain these past training days. Well, not since I mentioned it last lol can’t remember when that was exactly... but it’s a bonus that I haven’t.

Also, weighed in at a hefty 145lb appetite is non existent due to crud goin on in life.

Be easy
God bless
 
Wave 2 Day 1 Week 2

Squat 4x4
255x4x4

Incline bench 4x4
160x4x4

Ab roll outs
4 sets of 10-12

Seated row varied grips
4 amraps

Overall I’m pleased with the training session. I’ve been underfed since Thursday, was out of town all day Saturday from 7am- 1am and missed my bro session lol however I was surprised today when I started my working sets. My unracks were strong so I kinda figured it’d go okay but given the last couple of days I figured it be trash.

Anyways, rest day then we pull!
 
Wave 2 day 2 week 2

Dead from blocks
300x3s x2r

Front squat
160x2s x5r

Bench
175x3s x5r

I probably could have pulled 310-315 today but I’m trying to stick to the layout with incremental loads (really just to mitigate injury). Felt pretty decent going in only thing that kinda sucks is, with all the pre activation (core and glute work) I’ve been getting out of the gym around 530-545pm which is roughly an hr and a half of me physically being in the gym ~ only lifting about a 50min, rest of the time is slotted as prehab/pre activation work.

Nothing I can really do about that, needs to be done lol /rant

Be easy
God bless
 
Wave 2 week 2 day 3

Let me preface this workout with gravity was pushing down on me a littler harder today lol

Squat
300x2x2r

Incline bench
180x3x2r

Kb swings with the 70lber
Sets of 8-14

Tomorrow will be a bro day with some GPP work.

Be easy
God bless
 
I hate those days where my rack ends up in some sort of gravitational vortex and the usual force of gravity is doubled! They always seem to find me and the rack im in on squat days...haha. Just caught up and I hope all the personal stuff is getting straightened out brother.
 
Wave 2
Week 3
Day 1

Squat
260x4x4r

Bench
210x4x4r

Multi angle row 5 amraps

Well, I can tell this wave is coming to an end. Everything is HEAVY. It’s nice to see though, that even after injuring my lumbar I still have my grinding capability because those last rep(s) on my last sets where exactly that, grinding.

Be easy
God bless
 
What is even better is that the grinding didn't cause you pain!!!!
 
Wave 2
Week 3
Day 2

Dead from blocks
315 for 5 singles

Front squat
165x2x5r

Incline bench
150x3x5r

315 moved pretty good tonight so I’m gettin some confidence back! I had to cram everything in within 45 min (that includes pre activation work) because I had church tonight. Had to go 45 minutes outside of my city to a larger city with a specific hospital for my daughter. Man, when it rains it pours.

I hate when personal stuff happens lol I wish life was rose petals and butterflies.

Anyhow, Friday is my last heavy squat day and bench day for this wave then I deload.

Be easy
God bless!
 
tyga tyga said:
Dude, no kidding! I’m blessed!
Click to expand...

I was pretty happy I got up to 335 on squats today before my lower back / hip issue said hello. It wasn't bad either I felt it on the 3rd rep of the 2nd set of 335 and put it down. No pain, just instability showed up so I put the weight down and moved on to leg press to finish my thighs off before isolation work on them.
 
MrKleen73 said:
I was pretty happy I got up to 335 on squats today before my lower back / hip issue said hello. It wasn't bad either I felt it on the 3rd rep of the 2nd set of 335 and put it down. No pain, just instability showed up so I put the weight down and moved on to leg press to finish my thighs off before isolation work on them.
Click to expand...

That’s awesome tho. Made a smart decision of moving on as well instead of pushing it. I’ve learned that just because there is no “pain” doesn’t mean that the underlying issues isn’t about to rear its head.
 
Wave 2
Week 3
Day 3

Squat
305 for five singles

Bench
Failed my percentage. So, I called an audible to get some “heavier” pressing in.

255xF
245x1
235x2 fast
235x1 mediocre

Kb swings against green band- looped it through the handle and had over a peg. Serious glute firing.

Glad this wave is over.

Back to the drawing board with pressing. I need to lower my percentage work for volume days on pressing. I’ll keep it the same for squatting though as it seems to be paying off.

Be easy
God bless
 
tyga tyga said:
That’s awesome tho. Made a smart decision of moving on as well instead of pushing it. I’ve learned that just because there is no “pain” doesn’t mean that the underlying issues isn’t about to rear its head.
Click to expand...
No doubt, I could feel it when I woke up this morning. Just a bit of tightness but I expected it, and yeah even one more set would have severely exacerbated it.
tyga tyga said:
Wave 2
Week 3
Day 3

Squat
305 for five singles

Bench
Failed my percentage. So, I called an audible to get some “heavier” pressing in.

255xF
245x1
235x2 fast
235x1 mediocre

Kb swings against green band- looped it through the handle and had over a peg. Serious glute firing.

Glad this wave is over.

Back to the drawing board with pressing. I need to lower my percentage work for volume days on pressing. I’ll keep it the same for squatting though as it seems to be paying off.

Be easy
God bless
Click to expand...

Looks like Squats went well, is volume normally lower for you pressing than the rest of your body or is this a new development?
 
MrKleen73 said:
No doubt, I could feel it when I woke up this morning. Just a bit of tightness but I expected it, and yeah even one more set would have severely exacerbated it.


Looks like Squats went well, is volume normally lower for you pressing than the rest of your body or is this a new development?
Click to expand...

My pressing volume is a new thing. Frequency has always been high with pressing but volume hasn’t.

I *think* if I correct my percentage I’ll be moving in the right direction again
 
Bro day

Bicep 3 exercises
Tricep 4 exercises
CG pull down 1 exercise 4 sets
Rear delt destroyers
Lateral raise 4 sets
Ab roll outs 4 sets
200m row

Next week is a deload
Will work up to RPE 8 again for “x” amount of reps for two sets

Next wave starts January 1. This would have been my peak wave/overreach but I pulled out of the meet. What’s going on within my personal life has greatly effected training and eating. The meet in aiming for now is in March and with the same Fed.

Be easy
God bless
 
Deload

Squat
235x2x4r

Bench
185x2x4r

Lat pull down
Db row

Cut volume in half and lowered intensity by ~10%. I never know how I’m going to actually deload until I get into the gym. Decided to follow a traditional outline.

I don’t think I ate 50g of protein yesterday lol I’m watery as crap today. But even though I started my deload I had an incredible pump for what the workout was.
 
Continued deload

Block pull
295x1

Front squat
145x5

Incline bench
155x2x5

Ab roll out
3 sets of 12

CG pull down
80x15
60x15
Again, 10% drop and volume cut. With the block pulls I took 7% off my 315 for 5 singles and pulled a double with 295 (as written above). Front squats was a 10% drop off of 165 and incline was 10% off 170.

Friday I’ll squat two singles, bench two singles and hit some glute work. Again I’ll cut 10% off my last 5 singles... so 270-275 for two singles and bench an @8 for two singles since I failed last week on my five singles.

Be easy
God bless
 
Final deload Day

Squat
275x2x1r

Bench
225x2x1r

Neural drive pull ups
Body weight two sets of six

Cheat meal tonight then next week = new wave.

Holiday weight has held on strong. Sitting at a whopping 150lb it’ll probably wash off ... maybe.
 
Week 1
Day 1
Wave 3

Pre workout
1 scoop kaged muscle fermented BCAA
1 scoop MP Wreckage
3g MCC

Intra
3.5 tbsp tang
1 scoop kaged muscle fermented bcaa

Squat 5x5
240x5x5r

Bench
200x5x5r

Db Row
40x10
50x8
60x6

Since I woke up and went straight to the gym I had a 10min brisk walk on the treadmill (9.0 incline - 3 speed) to get the Ol’ back, hips and pelvic floor warmed up (per Mr. Mcgill).

Still resetting my pubic bone before every session and coincidentally haven’t had any pain or set backs so far. Also still doing cat/camels, isometric static bear holds, side planks and a glute activator (typically KB swings with hard pull throughs/contractions).

This wave I’m going to ramp Intensity over the course of three weeks on my volume days but reduce the actual volume (cut a set per week) so;

Squat
W1 - 240x5x5r
W2 - 245x4x5r
W3 - 250x3x5r

Same will go for bench ( or whatever supplemental I throw in ~ probably spoto press)
W1 - 200x5x5r
W2 - 205x4x5r
W3 - 210x3x5r

Deadlift will continue on with undulating reps/load. Will have another PC movement besides block pulls like my previous waves. Although It’ll Be snatch grip pulls from the floor instead of my previous movements.

Any recommendations or concerns I’m all ears!

Be easy,
God bless.
 
Also, grabbed a stim heavy pre for my tougher training days Invalid Link Removed
 
Food today -

BCAAs @7am w/200mg caffeine

Lunch- homemade chili with 90/10 beef

Lunch #2
5oz chopped steak w/Korean bbq sauce and 1.5c basamati

Dinner- 4 slices thin crust little ceasers pizza w/a cupcake for dessert and 8oz Kefier

Dinner #2- kodiak cakes w/sugar free syrup and 8oz FF milk and an apple, cuz micros.

Fat-65g
Cho- 240g
Protein- 150g
 
Week 1
Wave 3
Day 2

Block pulls
300x2x3r

Squat
225x1x5r

Spoto press
175x2x5r

1000m row

Pulls felt good. However my glutes, quads and hip flexors are trashed from Monday lol
 
tyga tyga said:
Magnesium creatine chelate (SNS)
Click to expand...

What are your thoughts on it and what are the benefits supposed to be over creatine monohydrate?
 
MrKleen73 said:
What are your thoughts on it and what are the benefits supposed to be over creatine monohydrate?
Click to expand...

Chelated bonded vitamins/minerals are *suppose* to be the superior form since they don’t get broken down and lost. However, even examine doesn’t have much or anything on MCC. From an empirical standpoint, it performs the same as monohydrate minus the little water retention I get from monohydrate.
 
Week 1
Day 3
Wave 3

Squat 2x3r
295x2x3r

Bench
230x2x3r

Snatch grip dead
145, 155, 185 x4
Ascending sets of four, will gradually increase lbs/reps as well. I need more pulling frenquency if my dead is going to come back.

My squats (295x2x3r) is the same as my last wave BUT it moved faster this go around. Need to build off these Intensity days with heavier weight.

Also, that new pre hit like a freight train lol

Cheat meal tonight and a bro day tomorrow.

Be easy
God bless
 
Fun day

Tri set of;
Hammer curl
Db curl
Pin wheel curl

V bar tri ext
Bb skull crusher

Rear delt destroyers
Lateral raises

Ab wheel

Farmers carry on this machine Invalid Link Removed
 
Tell me that thing is manual resistance treadmill and not a self propelling one. I have always wondered if they thought to make it manual for better effect. I am sure it is an awesome workout regardless, but I have always hoped it would be manual, or even maybe able to increase resistance required to move the belt.

Either way you are lucky to have one at your gym!!!
 
MrKleen73 said:
Tell me that thing is manual resistance treadmill and not a self propelling one. I have always wondered if they thought to make it manual for better effect. I am sure it is an awesome workout regardless, but I have always hoped it would be manual, or even maybe able to increase resistance required to move the belt.

Either way you are lucky to have one at your gym!!!
Click to expand...

It’s self propelled BUT that little yellow lever on the left bar lets you add resistance

My core, traps and rhomboids are sore already and I only had 25lb on the handles lol
 
Week 2
Day 1
Wave 3

Squat
245x4x5r

Spoto press
185x4x5r

Db row descending reps
50x10
60x8
70x7

Had (well I didn’t “have” to) to train at noon because my kiddo is sick. Despite being fasted workout went REALLY well. I typically eat at 11a but today I picked her up at that time. I’ll just cram all my food in until bed time lol

Side note, anyone else like slow cooked cabbage? I mean, I make it pretty “unhealthy” because I take a stick of 60% butter and throw it in there with salt and pepper. But, it’s delicious (I use a HUGE head of cabbage)

Be easy
God bless
 
tyga tyga said:
Week 2
Day 1
Wave 3

Squat
245x4x5r

Spoto press
185x4x5r

Db row descending reps
50x10
60x8
70x7

Had (well I didn’t “have” to) to train at noon because my kiddo is sick. Despite being fasted workout went REALLY well. I typically eat at 11a but today I picked her up at that time. I’ll just cram all my food in until bed time lol

Side note, anyone else like slow cooked cabbage? I mean, I make it pretty “unhealthy” because I take a stick of 60% butter and throw it in there with salt and pepper. But, it’s delicious (I use a HUGE head of cabbage)

Be easy
God bless
Click to expand...

I like sauerkraut and slaw but haven't found myself a fan of cooked cabbage other than in soups...
 
Im with hyde. I typically just use steamer bags or lightly cook spinach in olive oil then add some garlic + black pepper shake i found at the store. I am a huge fan of purple cabbage that you get from Bavarian places though. And kraut.
 
MrKleen73 said:
I like sauerkraut and slaw but haven't found myself a fan of cooked cabbage other than in soups...
Click to expand...
See, I hate sauerkraut lol
Hyde said:
Too much effort. All my veggies are steamer bags or eaten raw like greens/spinach lol
Click to expand...
Bro, I’m so lazy in regards to cooking now lol so, I understand the steamer bags
jswain34 said:
Im with hyde. I typically just use steamer bags or lightly cook spinach in olive oil then add some garlic + black pepper shake i found at the store. I am a huge fan of purple cabbage that you get from Bavarian places though. And kraut.
Click to expand...
ppl would hate my cooking because I add garlic to A LOT of my foods
 
Week 2
Day 2
Wave 3

Block pulls
305x3x2r

Squat
230x1x5r

Bench
185x2x5r

1000m row

Well.... one of them days. That’s all.

Be easy
God bless
 
Man I forgot to reset my hips before my first warm up set of squats and felt my adductor and pubis bone saying HEY!!!!!!!! What are you doing!!!! So I dropped down and reset them and the next set felt perfect. Mine doesn't really pop much any more but it sure does make a difference when I do it.
 
MrKleen73 said:
Man I forgot to reset my hips before my first warm up set of squats and felt my adductor and pubis bone saying HEY!!!!!!!! What are you doing!!!! So I dropped down and reset them and the next set felt perfect. Mine doesn't really pop much any more but it sure does make a difference when I do it.
Click to expand...

Yeah mine is getting a little tougher to reset. But, ever since I’ve been doing it habitually, my depth is back to DEEP and I haven’t had ANY issues with my lumbar or SI. Granted I still go through my entire “prehab and activation” work every day I lift so there is a definite benefit to that lol
 
tyga tyga said:
Yeah mine is getting a little tougher to reset. But, ever since I’ve been doing it habitually, my depth is back to DEEP and I haven’t had ANY issues with my lumbar or SI. Granted I still go through my entire “prehab and activation” work every day I lift so there is a definite benefit to that lol
Click to expand...

I don't really think it is that mine is tough to reset so much as doing the re-centering exercises regularly has kept it from getting so far out that it pops when realigned. I could be wrong though.
 
MrKleen73 said:
I don't really think it is that mine is tough to reset so much as doing the re-centering exercises regularly has kept it from getting so far out that it pops when realigned. I could be wrong though.
Click to expand...

That’s what I was eluding to. I think since I’ve been keeping on top of it, it doesn’t get to far off. That and strengthening my pelvic floor has helped I believe.
 
Week 2
Day 3
Wave 3

Squat
300x3x2r

Spoto press
210x3x2r

Snatch grip dead
185,205,225 x4

Lol I ate a lot of red and yellow onion the last two days so today the minute I started sweating I smelled like a straight onion. It was terrible. Made my workout suck lol

300lb felt like 315 today

Be easy
God bless
 
Today is, “eat all the calories you can”, day.

Breakfast
Protein + cinnamon roll

Lunch
15 wings
2 Bavarian donuts

Dinner will be a chicken fajita bowl

2nd dinner is white wine chicken on a bed of couscous.

Trying to get diabetes during 2018 JK. I’ve apparently turned into a stress eater..
 
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