Tygas home log for powerlifting and stuff

[Hyde]

You’re absolutely correct. The whole squat process ate up roughly 15 secs. I’d say the roughest timed volume was the singles at 30 seconds. I’d pull, reset and pull again lol no down time

Yeah 3 of us did 10 speed singles yesterday for a deload. We literally all just stood at our respective bars and when one finished the next in line would go. We looked like a slow wave lol

 

[tyga tyga]

EMOMs are a good way to increase cardio too lol allows me to eat moar junk, amirite?!

No but seriously should be a good block for increasing endurance.

 

[tyga tyga]

W1D2

Body weight 149

Squat
185x2x5R

OHP
75x3x5R @7

Chins x3 AMRAPs
15,10,8

Bb hip thrust
185x2x5R @7

Ab wheel x3 AMRAPS

My quads were still pretty sore going into this session. Good thing it was more so treated as an active recovery.

Be easy
God bless

 

[tyga tyga]

W1D3

Squat
275x5 @9+

Bench
215x5 @9+

Conventional dead
245x3x3R

Yeesh. So, I hope acclimate to the volume day quickly because it absolutely carried over to my intensity day (today).

I’m buckled in though and ridin it out. Sooooo lessss go!

Be easy
God bless

 

[tyga tyga]

W2D1

Body weight 148

Squat 12x2R EMOM
230x12x2R

Bench 8x3R EMOM
185x8x3R

Sumo deadlift 15 singles every 30 seconds
265x1x15R

Yoooooo, Monday is a grueling session! I’m going for a linear progression for Monday’s but if I’m working up to my percentage and I can tell I won’t get 12 sets of doubles then I’ll repeat my weight from the previous week.

Also, I’m going to pound food around Monday’s because the time restriction and the amount of volume I do on Monday’s I tend to weigh less and I’m about the gains baby.

Be easy
God bless

 

[Yomo]

are you experiencing any kind of form breakdown with EMOM?

 

[tyga tyga]

No, the percentage is relatively low so my form stays pretty intact. However, my bar speed slows down 3/4 of the way through the sets.

 

[tyga tyga]

W2D2

Squat 2x5R
185x2x5R

Ohp 3x5R
85x3x5R

Chins AMRAP
15,10,10

Bb hip thrust 2x6R
225x2x6 @7

Ab wheel x3 AMRAPs

Easy day. My squat didn’t go up because 185 was still 80% of Monday’s load.

Excited for Friday. *Should* have a 5rm pr on bench and squat so we’ll see.

Be easy
God bless!

 

[Humble]

Subbed to learn!

 

[MrKleen73]

Some good stuff going on in here. That EMOM workout looked beast!!!

 

[Hyde]

Get it boiiiii

 

[MrKleen73]

Your EMOM workout helped inspire me to do one as well 3 Pull Ups EMOM for 20 minutes. Was awesome and challenging, lost a callous though...

 

[tyga tyga]

So, I realized my Monday volume is 70-72% of my 1RM not my 5RM, bit of a dilemma.. should I use 70% moving forward of my current 5RM (280, which would make it 190 for squats and start my percentages over moving forward?) if I keep linear progression on my volume, in three weeks I’ll be trying to squat 85% of my 1RM for EMOMs lol

Halppp

 

[Hyde]

So, I realized my Monday volume is 70-72% of my 1RM not my 5RM, bit of a dilemma.. should I use 70% moving forward of my current 5RM (280, which would make it 190 for squats and start my percentages over moving forward?) if I keep linear progression my my volume in three weeks I’ll be trying to squat 85% of my 1RM for EMOMs lol

Halppp

Remember the goal of the day - technical proficiency, specific conditioning, volume that is easier to recover from than a heavier session.

Wave back and give yourself room to progress without burning out. You could also split the difference on the numbers if you feel like basing it off 5RM will make it too light.

 

[jswain34]

^I was going to say to use the lighter load too. So, I second the post above. You dont wanna go killing yourself with the emom work - I actually thought about this the other day when you said your form starts deteriorating. The load shouldn't be anywhere near heavy enough for your form to start breaking down.

 

[tyga tyga]

Subbed to learn!

I don’t know how much I can offer for knowledge but thank you for subbing!

Some good stuff going on in here. That EMOM workout looked beast!!!

It’s a toughy that’s for sure

Your EMOM workout helped inspire me to do one as well 3 Pull Ups EMOM for 20 minutes. Was awesome and challenging, lost a callous though...

If you ain’t tearing callouses are you even working out?

Remember the goal of the day - technical proficiency, specific conditioning, volume that is easier to recover from than a heavier session.

Wave back and give yourself room to progress without burning out. You could also split the difference on the numbers if you feel like basing it off 5RM will make it too light.

That’s my thought. I’ll just “pretend” that I didn’t start two weeks ago and go ahead and move forward with the 70% of my 5RM for the next few weeks.

^I was going to say to use the lighter load too. So, I second the post above. You dont wanna go killing yourself with the emom work - I actually thought about this the other day when you said your form starts deteriorating. The load shouldn't be anywhere near heavy enough for your form to start breaking down.

My form doesn’t break but my bar speed absolutely slows down. But, I’m going to go with the suggestions for sure.

 

[Hyde]

I mean, you can always add more weight faster than planned if you just feel you have to, but if you start too high it really sucks to hit a wall too fast in the training cycle.

 

[tyga tyga]

Invalid Link Removed

These just landed. Excited to give the sterol complex a shot (which I’ll run for three months).

 

[Hyde]

So is it tribulus & various plant extracts or what?

 

[tyga tyga]

So is it tribulus & various plant extracts or what?

Yeah, basically.

Ecdy, 7-methoxy (primary plant extracts in the formula)

Then pretty pixy dusted with a lot of other stuff.

I haven’t really used a natty anabolic in a while. I think the last one I used was when I was with myokem.

 

[tyga tyga]

W3D1

First week using the correct percentages lol

Body weight 152

-pubic adjustment
-cat/camel
-left and right side planks (20 sec holds 3x)
-kb swings 24lb x15-20
-back ext 20 reps
-bear crawls

Squat 12x2 EMOM
190x12x2R

Bench 8x3R EMOM
155x8x3R

Sumo 15x1 every 30 sec
275x15x1R

Man, I was able to really load my hamstrings and “spread the floor” this session on my pulls. I don’t know if it’s because I didn’t destroy myself on squats or what but it was nice.

Also, I’m sure this training session was suppose to be how my last two should have gone lol squats were relatively easy, but I was able to consistently squat with the same decent and power out of the hole through the twelve sets. Same thing for bench as well.

Be easy
God bless

 

[tyga tyga]

Today’s food intake

Breakfast
Breakfast hash
-made with a whole bag of Potatoes O’Brien, extra white onion, green onion, shiitake mushrooms, 12 whole eggs, dollops of whipped cream cheese and 1/3 fat Mexican cheese on top
-scoop out enough to make me full

Lunch
-5oz chopped steak w/baby Bella mushrooms
-1c white rice

1hr pre workout
-1 medium banana
-2tbsp pb
-1tbsp honey

Post workout
-1 scoop protein in water

1hr post protein shake
-1c white rice cooked with sautéed onion and green onion
-1c egg white w/hot sauce

Pre bed
-1c cooked steel cut oats
-2tbsp pb
-20g brown sugar
-8oz skim milk

Gains baby

 

[Hyde]

That breakfast hash sounds bomb.com man!

 

[tyga tyga]

W3D2 - active recovery

Body weight 151

Warm up/prehab
-pubic adjustment
-cat/camel
-side planks
-back ext
-kb swing
-static bear crawl

Squat 2x5R
95,135,155
190x2x5R

OHP super set with chin ups
95x3x5R @7
AMRAP chins

Bb hip thrust
135,185,225
255x6
275x6 @7

Ab rollout 3 amrap

Done.

 

[jswain34]

Glad to see youre back on track brotha. Isn't it a fantastic feeling when you can feel yourself spreading the floor on conv pulls? It is an absolute game changer.

 

[tyga tyga]

Glad to see youre back on track brotha. Isn't it a fantastic feeling when you can feel yourself spreading the floor on conv pulls? It is an absolute game changer.

Yeah, it almost feels like a completely different movement. My wedge, bar slack and spreading was firing on all cylinders. Pretty nifty.

 

[tyga tyga]

W3D3

Body weight 150

Warm ups
-pubic adjustment
-cat/ camel
-side plank(s)
-kb swings
-static bear crawl holds

Squat x5@9 fatigue stop
135,185,225,255,275
280x5@9

Bench x5@9 fatigue stop
135,185,205
220x5@9

Conv dead x3@8 fatigue stop
135,185,225,255,275
295x3@8

Squats felt heavy warming up, then I hit a groove I guess. Although, the 280 wasn’t easy I’m happy with it. Tomorrow I’m going to bro it out with a friend and hit some arms.

Be easy
God bless

 

[tyga tyga]

Nothing exhausting really, just went for a pump.

Rope ext 5x10
Straight bar ext 5x10
Reverse curl 5x10
Db curl 5x10
Rear delt destroyers

Used two scoops of white pipes and I had a massive pump. Haven’t done that in quite some time now, kinda missed it.

May go shooting today. Got my gun a lazer and a Xds extension. Invalid Link Removed see how she shoots and if she feels any different than with out the extension

 

[jackedviking]

Nothing exhausting really, just went for a pump.

Rope ext 5x10
Straight bar ext 5x10
Reverse curl 5x10
Db curl 5x10
Rear delt destroyers

Used two scoops of white pipes and I had a massive pump. Haven’t done that in quite some time now, kinda missed it.

May go shooting today. Got my gun a lazer and a Pearce extension. Invalid Link Removed see how she shoots and if she feels any different than with out the extension

Nice piece bro! You have your carry permit? My daily carry is a G19, but I really love the look AND feel of the XDS you have. Might have to do a swap or something to “upgrade.”

 

[tyga tyga]

Nice piece bro! You have your carry permit? My daily carry is a G19, but I really love the look AND feel of the XDS you have. Might have to do a swap or something to “upgrade.”

Yeah, I was looking at a H&K vp9sk yesterday. That’ll be my next buy, for sure. I’m not into Glocks (I know I’m a loser) but my in-law loves his Glock .40

My wife rotates between her 380 and 9 (sw and kimber)

 

[jackedviking]

Yeah, I was looking at a H&K vp9sk yesterday. That’ll be my next buy, for sure. I’m not into Glocks (I know I’m a loser) but my in-law loves his Glock .40

My wife rotates between her 380 and 9 (sw and kimber)

I hear ya on the Glock bit. I’m a 1911 guy, but they aren’t really good for everyday carry, at least comfort and concealment wise. That’s why I spring for the Glock. My 1911 is a Kimber and it stays with me on road trips, keep it under the steering wheel.

 

[MrKleen73]

I don't own a gun, feeling so left out... SNIFF SNIFF!!!

 

[jackedviking]

I don't own a gun, feeling so left out... SNIFF SNIFF!!!

From the looks of your pics, you got two guns! (No homo)

 

[tyga tyga]

W4D1

Body weight 151

Typical warm up (see previous log entries)

Squat EMOM
Warm ups 135,155,155,185
195x12x2R

Bench EMOM
Warm up 135,135,135
160x8x3R

Deadlift ~ sumo (15) singles
280x15x1R

So, my shoulder is trashed from shooting clays because I didn’t shoulder it correctly on one lol also, I’ll have to get use to this sub compact.

Training went well besides the tenderness of the right delt.

Be easy
God bless!

 

[MrKleen73]

From the looks of your pics, you got two guns! (No homo)

Thanks Brother!

W4D1

Body weight 151

Typical warm up (see previous log entries)

Squat EMOM
Warm ups 135,155,155,185
195x12x2R

Bench EMOM
Warm up 135,135,135
160x8x3R

Deadlift ~ sumo (15) singles
280x15x1R

So, my shoulder is trashed from shooting clays because I didn’t shoulder it correctly on one lol also, I’ll have to get use to this sub compact.

Training went well besides the tenderness of the right delt.

Be easy
God bless!

Looks like a nice session!

 

[Hyde]

Don’t be a pansie, Billy - I once saw GI Joe fire a bazooka like a 6-shooter, and he didn’t get sore shoulders

 

[MrKleen73]

Don’t be a pansie, Billy - I once saw GI Joe fire a bazooka like a 6-shooter, and he didn’t get sore shoulders

Yeah and Arnold shot a 50 cal full auto in one hand in Commando... suck it up man!!!

 

[tyga tyga]

Don’t be a pansie, Billy - I once saw GI Joe fire a bazooka like a 6-shooter, and he didn’t get sore shoulders

I must achieve GI Joe status!

Yeah and Arnold shot a 50 cal full auto in one hand in Commando... suck it up man!!!

I’m basically Arnold, so I should be able to shoot a .45 and 12g. Well, prepubescent Arnold lol

 

[tyga tyga]

W4D2
Body weight 152
Active recovery

-prehab/active warmup

Squat
195x2x5R

OHP
95x3x5R @7 rpe

Chin ups
Four AMRAPs

Bb hip thrust
275x8@8 rpe

Ab wheel rollout
3 sets of AMRAPs

Easy peasy lemon squeezy day. Ya boy is gaining weight because my belt is TIGHT now lol those pb & honey bananas are paying off fingers crossed that I’ll have another five rep PR Friday!

Off to church

Be easy
God bless

 

[Hyde]

Mmmm gains

 

[tyga tyga]

W4D3

Body weight 151

Prehad
-usual suspects see previous posts

Squat
135,185,225,265
275x1
285x5 @9.5 PR

Bench
135,135,185,205
220x1
225x5@9 PR

Conventional dead
135,185,225,275
285x2
290x3@8

Snatch grip upright row
3 sets

Arms super set

I think next week I’m going to repeat this weeks poundage for my EMOM work in hopes of again PR’ing again the following Friday. Then week six I’ll add weight again to my EMOMs and if I don’t PR on my intensity day I’ll swap to either 3x2R or 2x3R to start undulating to keep the PRs rolling. Thoughts?

Be easy
God bless

 

[Yomo]

PR City, gratz!

 

[Hyde]

Sounds like you know what will likely work for you! Solid day of training bro

 

[tyga tyga]

PR City, gratz!

Thanks fam

Sounds like you know what will likely work for you! Solid day of training bro

Thanks. I settled on adding weight to my volume (EMOM) day until I fail my 5R max (intensity) day. Then at that point I’ll keep my EMOM work at the same weight and undulate to 2x3R until I fail again, and end with 3x2R. At that point I’ll end my cycle and focus on my block for my November comp.

 

[tyga tyga]

W5D1

Squat EMOM
200x12x2R

Bench EMOM
165x8x3R

Sumo Deadlift every 30 sec
285x15x1R

Today was odd, I hit my groove on sets 4-8 on squats (kept my upper back tight, scapula compressed and my unrack was PERFECT). Then, sets 9-12 we’re like a different movement lol is what it is I suppose. It wasn’t “challenging” nor did the bar slow down tremendously, or form break but just felt completely different than my previous sets.

Same thing nearly for my pulls almost. Just about every other set was perfect lol

Be easy
God bless

 

[Hyde]

Eh, that’s why you practice right?

 

[tyga tyga]

Eh, that’s why you practice right?

Fer sure. Hey, it was another day injury free with minor progression so I’ll take it.

 

[MrKleen73]

Things are going great in here. You have to love when things are being productive!

 

[tyga tyga]

Things are going great in here. You have to love when things are being productive!

Absolutely, it’s a blessing for sure.

 

[tyga tyga]

W5D2 - active recovery

Warm ups
Same as previous entries but added dead bugs.

Squats
135x3x3 warm up
185x3 wu
195x3 wu
200x2x5R

OHP
45x8 wu
85x5
105x2x5R @8

CG pull ups ~ palms in
4 sets AMRAP

Bb hip thrust
75x10 wu
165x8 wu
255x2x5R

Ab roll out
4 sets AMRAP

Backed off on the hip thrust because I’ve been pushing it in regards to my true RPE and my glutes have been sore and carried over to my intensity day (I turned it down some actually across the board today). So, gonna rest like a bum the remainder of the night at church and tomorrow after work. If I squat 295x5 tomorrow it’ll be a HUGE PR. So, I’m planning on chillin out, eating good and staying relatively “loose” until then.

Be easy
God bless!