Tygas home log for powerlifting and stuff

W5D3

Warm ups/pre activation

Squat x5@9
135,185,225,275
[email protected] GOT IT. Fatigue wasn’t what I wanted but some times you gotta push it.

Bench x5@9
230x4@10
*blew my wad on squats, for sure.

Conventional deads
135,225,275
300x2@8

Stoked about the squats however it is time to switch to 2x3R on intensity days.

Also, moving forward: EMOM work will go from
12min —> 13min for squats
8min —>9min for bench
Pulls will remain the same.

Will reduce my EMOM lb by 5lb to start this block.

Monday
Squat 13x2R emom
Bench 9x3R emom
Dead 15 singles

Wednesday
Squat @ 80% of Monday’s load
Db incline 3x5R @8
Bb hip thrust @8
AMRAP chins

Friday
Squat 2x2R @9 fatigue stop
Bench 2x2R @9 fatigue stop
Conventional dead @8 fatigue stop
 
W1D1C2

Weight 151

Pre activations
Pubic adjustment
Cat/camel
Side planks
Back ext
Kb swing
Dead bugs

Squat 13x2R
135,135,155,185
195x13x2 EMOM

Bench 9x3R
95,135,155
160x9x3R

Dead - sumo
135,225,245,285
300 for 15 singles

Everything went REALLY well. I woke up today extremely groggy/fatigued so my assumption was my training session was going to be trash quite the opposite.

However, I was rolling our bumper plates over to the bar to start deadlifting and the 45lb plate fell over... on my big toe so, that nail is going to go bye-bye. My toe is already purple and when it fell on it I wanted to spaz it hurt so bad lol

Be easy people
God bless!
 
Hyde said:
RIP Tyga toes ��
Click to expand...

That sounds like some sort of Vibrams shoe name. Get the new Vibram Tyga Toes, true minimalist design, and they come in black and blue...
 
MrKleen73 said:
That sounds like some sort of Vibrams shoe name. Get the new Vibram Tyga Toes, true minimalist design, and they come in black and blue...
Click to expand...

Dang, my emoji board doesn’t have a trademark symbol lol

Nice slogan btw
 
Invalid Link Removed

Fatter, but not quite too fat yet

This morning, after peeing.

Body weight 151lb
 
W1D2C2

Body weight 152

Warm up/pre activation
-pubic adjustment
-cat/camel
-side planks
-back ext
-kb swings
-dead bugs

Squat 2x5R
135,135,155,185
195x2x5R

Db incline 3x5R @8
35,45,50
60x3x5R @8

Lat pull down
4 sets of amraps

Bb hip thrust
135,185,185,235
285x5 @8

Ab wheel
4 sets of amraps

Today was easy(ish). Trying to do the minimal amount of work but still get some stimulation since my goal is to increase my intensity days.

Short an sweet

Take it easy
God bless
 
Nicely done. They’re not all about PRs - it’s about laying one brick at a time, until one day you’re standing atop a castle.
 
W1D3

Bodyweight 152

Pre activation/warm ups
-see previous log entries

Squat
135,185,225,275
285x2
300x2x2R

Bench
95,135,185,
205x3
225x2x2R

Conventional dead @8 single
135,185,235
295x2
305x1 @8

Yikes. I’ll see how this next week plays out, I may deload. I feel like I’m on the verge of burying myself.. I’ve woke up CONSISTENTLY this week extremely groggy, more so today then any other day this week. I’m not lifting tomorrow or Sunday so I’ll see what Monday brings and if it traveling backwards I’ll deload.

Cheat meal tonight

Be easy,
God bless
 
that's one hellova session...finishing it @ less than %100 is a victory in and of itself...
 
Yomo said:
that's one hellova session...finishing it @ less than %100 is a victory in and of itself...
Click to expand...
Yeah, sometimes I get discouraged because I’m not where I *think* I should be. It doesn’t help that I know what I was capable of In the past and I’m not really close to it now. #pityparty
Hyde said:
I see that bench press coming around dawg
Click to expand...

She’s coming along slowly. I would like to end my next block around 245 and hope to peak for my comp around 260. Lofty goal lol
 
Yeah, I’ll deload the remainder of the week.

Squat
95,135,185,185
200x13x2R

Bench
95,135,135
165x9x3R

Sumo
135,185,225,275
305x15x1R

My thoughts on the rest of the week is this;

Wednesday, I will go ahead and train as usual since it’s an active recovery and the loads are relatively light. Friday since I can’t really cut volume, I’ll reduce my intensity 15% and squat 3x2 and *maybe* do the same for bench.

Everything felt heavy and I slept 9hr everyday the last three days. My RHR is up as well. Time to deload and run my next block properly instead of using such a high percent on my EMOM work.

Be easy
God bless
 
Impromptu deload

Squat
160x2x5r

Bb hip thrust
285x7@8

Incline db bench
65x3x5R

CGPD
5 sets of amrap

Ab wheel
4 sets of amraps

Today I felt great lol make me question going ahead with the week. Imma stick to the “deload” though.
 
Continuation of the impromptu de load

Squat
255x5x1r

Bench
190x2x2R

Band tricep ext
20 reps four sets

Hi cable curl
20,30,30x 12

Db lateral raise
10x4x15R

Squats felt (relatively)heavy and I’m having that pesky left hip flexor issue again. The singles were @7 on squats and bench. Removed the dead’s as well.

Now, moving forward I’m trying to decide if I want to keep my volume days on Monday OR move my intensity day to Monday. Reason being, I don’t train Saturday or Sunday, so I’ll have two full days of rest. Also, I eat my cheat meal on fridays and I think the emom work would help me better use the calories.

Original layout
Mon- volume/emom
Tues- rest
Wed - active recovery
Thur- rest
Fri - intensity
Sat & sun - off

New layout
Mon - intensity
Tues- off
Wed - active recovery
Thur - off
Friday - volume/emom
Sat & sun - off

Thoughts?
 
Goal for the end of this training cycle
- squat 335
- bench 245
- dead 400

It’s time to move away from cautious training to more ambition.
 
November 11th is the day gents.

4 week block
Deload
4 week (1 week being peak)
Meet

Found one even closer than the previous one. It’s about 30min away instead of 2hrs.

Grind time
 
"2018 USA Powerlifting Missouri Collegiate Championships”

Edit* nvm got a response from the director and it’s for college students only
 
W1D1

Usual pre activation/warm ups

Squat
135,135,185,225,245
275x3
285x3x2r

Bench
135,135,185
205x5
215x3x2r

Snatch grip dead lift
135,185,185,225
275x3
295x2x2r @8

Band tricep ext
Four sets of 20-25

Das it. Session felt great, I feel good.
 
Hyde said:
Snatchgrip is the worst ?
Click to expand...

It was pretty terrible. Figure why not get some pulls in that help with thoracic rounding lol strengthen that rhomboid tie in!

I’m all gas, no breaks this block
 
tyga tyga said:
It was pretty terrible. Figure why not get some pulls in that help with thoracic rounding lol strengthen that rhomboid tie in!

I’m all gas, no breaks this block
Click to expand...

You sound like you’re gonna need extra sushi & pizza this block. And brefuss. ???
 
Hyde said:
Snatchgrip is the worst ��
Click to expand...

Yeah, my wife hates that exercise... always tells me to let go!!!
 
W1D2 meet prep

Belt less Squat
95,135,135,155
165x2x5R

Bb hip thrust
Warm ups
235x3x6r @7

Db incline
Warm ups
60x3x6r @7

Reverse grip pull down
3 sets AMRAP

Yeesh, those snatch grip really reminded me what sore means for my rhomboids

Today was pretty productive, it’s funny because I “feel” like this day is so low stress and volume that it’s actually counter productive but it’s not... to a degree.
 
I hate snatch grips, would much rather stick to deficits for similar results...

Marzano snatch gripped 725 not too long ago, collar to collar grip, and a couple weeks back pulled 705 from a 10" deficit, both @ Iron Sports Gym...crazy.
 
Yomo said:
I hate snatch grips, would much rather stick to deficits for similar results...

Marzano snatch gripped 725 not too long ago, collar to collar grip, and a couple weeks back pulled 705 from a 10" deficit, both @ Iron Sports Gym...crazy.
Click to expand...
For one thats a crazy snatch grip. For two how the hell do you even reach the bar from a ten inch deficit lol
 
christ83189 said:
For one thats a crazy snatch grip. For two how the hell do you even reach the bar from a ten inch deficit lol
Click to expand...

[video]https://www.instagram.com/p/BlGKD9Ujo7s/?utm_********ig_web_copy_link[/video]



[video]https://www.instagram.com/p/BnXOa5PhH-X/?utm_********ig_web_copy_link[/video]


ridiculous..
 
Hyde said:


The ol’ Donald Trump, ehhh???
Click to expand...
Hey, I have great hands...
tyga tyga said:
Imma need alllll the extra foods

See my wife’s the opposite

��
Click to expand...

It's not the part where I grab her that she doesn't like so much as when I pick her up off the floor that way...

Yomo said:
I hate snatch grips, would much rather stick to deficits for similar results...

Marzano snatch gripped 725 not too long ago, collar to collar grip, and a couple weeks back pulled 705 from a 10" deficit, both @ Iron Sports Gym...crazy.
Click to expand...

Yomo said:
[video]https://www.instagram.com/p/BlGKD9Ujo7s/?utm_********ig_web_copy_link[/video]



[video]https://www.instagram.com/p/BnXOa5PhH-X/?utm_********ig_web_copy_link[/video]


ridiculous..
Click to expand...
Wow impressive stuff. How tall is that guy, collar to collar grip is serious stuff. I have long arms and that wide of a grip would be a serious mofo at just about any reasonable weight.
 
W1D3 Meet prep

Body weight 151

Squat
135,135,185
190x12x2R emom

Bench
95,135
155x8x3r emom

Deadlift
135,185,225,275
295x15x1r

Happy with today, my reset (numbers) are in a good place to push this block. Going to eat a BIG cheat meal.. per usual lol and take it easy. One of my buddies wants to bro it out tomorrow and hit arms, so I’ll do that but it’ll be relatively short and low stress.

#Allgasnobrakes

Be easy
God bless
 
W2D1 meet prep

Body weight 153
Whoops lol Our church had our annual picnic and I ate allllll the foods. Don’t care.

Squats
135,185,225
265x1
295x3x2r

Bench
135,185
205x2
220x3x2r

Snatch grip deadlift
135,185,235
285x2
305x1 @8

I squatted in a different rack because there was a guy nursing the one I typically use. He finished when I was about half way through warm ups and I almost switched racks... but I can’t have everything the same everyday so I stayed in the crap rack. Although, during my walkouts I KEPT hitting one side or the other, lame.

Bench was good, I paused my second rep on each set so there is some progression being made.

Be easy
God bless
 
Also this weeks smoothie (only way I get my fruits in lol) is blue berries, dark cherries and strawberries with a packet of Splenda. I just add 8-10oz water and blend lol really just a fruit drink

Edit*

Side note, I’ve added turmeric (whole root powder) and collagen to my supplement regimen. Have been taking the collagen for two months now and started the turmeric two weeks ago.
 
You know, when I read your training routine, I said to myself, “I bet that guy is on collagen - he has to be on collagen!” But to find out not just collagen, but turmeric?! I expected more from you, Tyga...

Hope you’re happy being a CHEATER!
 
W2D2 meet prep

Body weight 153

Belt less Squat
95,135,135,155
165x2x5r

Bb hipthrust
95,185,185,235
240x3x6r @8

Db incline
70x3x5r @8

Reverse grip pull down
Four sets of amraps

Green monster mini band tie ext
3x25

Ab wheel rollout
3 sets of amraps

Felt good, that’s it.

Got a good amount of volume coming in hot Friday.

Be easy
God bless
 
W2D3 Meet prep

Squat
95,135,155,185
190x12x2r

Bench
Bar,95,135,135
155x8x3r

Deadlift ~ sumo
135,185,225,245,275,295
300x12x1r
 
Hyde said:
Did you ever pick another meet out ?
Click to expand...

I’ve got two options

1) Nov 17/18 in Branson, MO ~ 2.25-2.5hr drive (APA Fed)

Or

2) Dec 1 in Evansville, IN ~ 2.5 - 2.75hr drive (ADFPF)

Basically if I choose the latter I’ll have one extra week of training.
 
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