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Anthony's garage gym training log

Wow long time no see this site and training log. Hello all if anyone happens to come in here.

I've been stuck in a rut just lost in terms of what training method or program to run as it's been pretty frustrating. I'm hoping me returning here may spark that enthusiasm I'm looking for.
 
Anthony_ said:
Wow long time no see this site and training log. Hello all if anyone happens to come in here.

I've been stuck in a rut just lost in terms of what training method or program to run as it's been pretty frustrating. I'm hoping me returning here may spark that enthusiasm I'm looking for.
Click to expand...
Good to see you back - what kind of training goals appeal to you right now? What has your training, if any, been like lately? Better you can answer that, the better feedback we can give.
 
Hyde said:
Good to see you back - what kind of training goals appeal to you right now? What has your training, if any, been like lately? Better you can answer that, the better feedback we can give.
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Training has just been a mix bag of ****. Mainly it's compromised of just a 4 day upper/lower. I guess my focus would be what they call powerbuilding but have no idea what program to run as I'm not one with the intellect to self program.
 
Anthony_ said:
Training has just been a mix bag of ****. Mainly it's compromised of just a 4 day upper/lower. I guess my focus would be what they call powerbuilding but have no idea what program to run as I'm not one with the intellect to self program.
Click to expand...
EliteFTS just released the 5th Set Hypertrophy protocol Swede taught me in that video for Chest & Tris. I just finished running that this last week for the full mesocycle & really enjoyed it, so I think I’m going to buy the full ebook to see how it’s set up for all 4 days. It’s only $50 and it was great. Or the bundle, because it’s a full half year of programming for powerbuilding for powerlifting.

I mean there’s nothing new out there, you just need to get enough volume with compound movements to grow in conjunction with over feeding and enough rest, but you do definitely want to find something that excites you to train.
 
Hyde said:
EliteFTS just released the 5th Set Hypertrophy protocol Swede taught me in that video for Chest & Tris. I just finished running that this last week for the full mesocycle & really enjoyed it, so I think I’m going to buy the full ebook to see how it’s set up for all 4 days. It’s only $50 and it was great. Or the bundle, because it’s a full half year of programming for powerbuilding for powerlifting.

I mean there’s nothing new out there, you just need to get enough volume with compound movements to grow in conjunction with over feeding and enough rest, but you do definitely want to find something that excites you to train.
Click to expand...
Yeah I mean that's my issue I think I find something then keep looking for something else. What would be considered enough volume? I'll have to check out what you mentioned. Just feels like I'm spinning wheels.
 
Anthony_ said:
Yeah I mean that's my issue I think I find something then keep looking for something else. What would be considered enough volume? I'll have to check out what you mentioned. Just feels like I'm spinning wheels.
Click to expand...
Well, the amount it takes to cause a sufficient stimulus to force adaptation. The greater the load and effort, the less you are going to need. But no matter what you do, you should know if it was enough because you should always feel sufficiently worked in the areas you were targeting by the end of a training session. It’s not about getting tired overall, but having the muscles feel like they have really given what they had. Its going to take some serious effort.

But building appreciable muscle takes a long time, so program hopping too often is a good way to slow that down further - it definitely takes consistency too. You can crush a training session, but if you’re switching movements all the time such that you’re not making progressions it’s probably not going to yield much actual growth.
 
Hyde said:
Well, the amount it takes to cause a sufficient stimulus to force adaptation. The greater the load and effort, the less you are going to need. But no matter what you do, you should know if it was enough because you should always feel sufficiently worked in the areas you were targeting by the end of a training session. It’s not about getting tired overall, but having the muscles feel like they have really given what they had. Its going to take some serious effort.

But building appreciable muscle takes a long time, so program hopping too often is a good way to slow that down further - it definitely takes consistency too. You can crush a training session, but if you’re switching movements all the time such that you’re not making progressions it’s probably not going to yield much actual growth.
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Good info. My issue is just trying to figure out what to start with and just not budge from that.
 
Hope everyone had a good weekend. I decided to just go into training with a "bro split" set up I guess you can say. I figured it would look something like Chest/Triceps, Legs, rest, Shoulders, Back/bis, rest, rest. Seeing as I have no real progression method I guess I'll just work on either adding reps, weight, and or sets, or just a combination of it all to the main barbell work like benching, incline benching, squats, ohp, etc. If anyone has any tips through that may help me out with progression or set up I'm all for it.

I woke up this morning at 0600 hours before work to get my training in. Things felt good and the pump and burn was legit. I always suck at benching but I felt fine at 185 for 3 sets of 5. Light weight, sure, so we'll see how that goes lol.


2024 Sep 30
Bodyweight: 223

Bench Press :
45x15
95x6
135x3
155x3
(warm ups)
Working sets
185x5
185x5
185x5

Incline Bench Press:
125x10
125x10
125x10

Dumbbell flies:
20x8
20x8
20x9

Rolling dumbbell tricep extension :
27.5x12
27.5x12
27.5x12

Tricep press down :
35x12
35x12
35x12
 
Have you checked out the app (Boostcamp) does require a subscription fee but it’s pretty low honestly. They have a whole slew of programs and when you pick one it has it all in the app and can track and complete sessions right in there.

I don’t know that I have even looked at all the programs they offer they have a lot.
 
akboom87 said:
Have you checked out the app (Boostcamp) does require a subscription fee but it’s pretty low honestly. They have a whole slew of programs and when you pick one it has it all in the app and can track and complete sessions right in there.

I don’t know that I have even looked at all the programs they offer they have a lot.
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I have and actually have the app on my phone. I have looked through the programs and looks pretty cool. I'll have to look at something more when I decide what the hell I want to do with my training lol.
 
Anthony_ said:
I have and actually have the app on my phone. I have looked through the programs and looks pretty cool. I'll have to look at something more when I decide what the hell I want to do with my training lol.
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Cool deal, yeah it’s a pretty decent app and nice to just have the program laid out for however many weeks the chosen one is.

If you’re bored and looking for something different, Alex bromley 70’s powerlifter is brutal but I really enjoyed that program. I did not get to finish its 18 weeks. I will be working that back in at some point though.
 
akboom87 said:
Cool deal, yeah it’s a pretty decent app and nice to just have the program laid out for however many weeks the chosen one is.

If you’re bored and looking for something different, Alex bromley 70’s powerlifter is brutal but I really enjoyed that program. I did not get to finish its 18 weeks. I will be working that back in at some point though.
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What other ones have you run and enjoyed on the app?
 
Anthony_ said:
Hope everyone had a good weekend. I decided to just go into training with a "bro split" set up I guess you can say. I figured it would look something like Chest/Triceps, Legs, rest, Shoulders, Back/bis, rest, rest. Seeing as I have no real progression method I guess I'll just work on either adding reps, weight, and or sets, or just a combination of it all to the main barbell work like benching, incline benching, squats, ohp, etc. If anyone has any tips through that may help me out with progression or set up I'm all for it.
Click to expand...
I did end up buying Swede’s Hypertrophy Foundations bundle from EliteFTS, and will be starting it tomorrow (I’ve been doing the Chest/Tri day already for a full 5 weeks). I’m due for a deload, per his program and in actuality, so the weights will be lighter this week and I’ll be testing out some movements.

But it follows that same 4-day split. Chest/tri day, legs & back, shoulders/tris, and back/hams/bis. It’s low volume/progressive-overload focused. 1-2 work sets at very high RPE, & when you hit the target reps you add smallest possible increment next week, like 5lbs, and repeat. Very basic & fun, and it’s been working well for me so far using the chest/tri day already.
 
Hyde said:
I did end up buying Swede’s Hypertrophy Foundations bundle from EliteFTS, and will be starting it tomorrow (I’ve been doing the Chest/Tri day already for a full 5 weeks). I’m due for a deload, per his program and in actuality, so the weights will be lighter this week and I’ll be testing out some movements.

But it follows that same 4-day split. Chest/tri day, legs & back, shoulders/tris, and back/hams/bis. It’s low volume/progressive-overload focused. 1-2 work sets at very high RPE, & when you hit the target reps you add smallest possible increment next week, like 5lbs, and repeat. Very basic & fun, and it’s been working well for me so far using the chest/tri day already.
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Nice man. I'd be a fool to pay for something right now seeing as I'm so indecisive at times. It might just be a waste of money lol.
 
Anthony_ said:
Nice man. I'd be a fool to pay for something right now seeing as I'm so indecisive at times. It might just be a waste of money lol.
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No definitely don’t buy anything! Do your thing and just watch my training log - then you’ll have all the ideas you need to make your training how you want for the similar goal. All this stuff is basic; Swede isn’t trying to reinvent any wheels because basics work.
 
Hyde said:
No definitely don’t buy anything! Do your thing and just watch my training log - then you’ll have all the ideas you need to make your training how you want for the similar goal. All this stuff is basic; Swede isn’t trying to reinvent any wheels because basics work.
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I'm going to keep a close eye on it for sure. I need a method of progressing the main lifts.
 
If you want a book that is easy to digest but shows loads of ways to progress training, Alexander Bromley’s Base Strength is a great book worth the money. There are quite a few templates in it, but it begins with a big picture discussion on the different ways to drive progress - AND the why’s.
 
Resolve10 said:
That’s honestly the pro and con of all these “programs”, they’ll make it so you don’t have to think much, but then you might miss learning how and what ways to progress there are and which work best for you.

Regardless of what you end of choosing it may be worth your time to just look into reading a bit about progressions. Depending on your preferences for goals there’s a variety of resources out there and it’ll lead to you better noticing what a program is manipulating and evaluating which ones make sense for you.

I know that’s not always an easy answer, but it can help in the long run, even if you only slowly chip away at understanding it.
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I definitely appreciate the advice.
Hyde said:
If you want a book that is easy to digest but shows loads of ways to progress training, Alexander Bromley’s Base Strength is a great book worth the money. There are quite a few templates in it, but it begins with a big picture discussion on the different ways to drive progress - AND the why’s.
Click to expand...
I appreciate that and I'll check that out.
 
What's going on everyone. This morning was my leg day so I woke up at 0600 hours, popped two excedrin and headed into my garage. I wasn't really sure on where to start for a weight with squats and felt 200 was a good starting point to then build off of. Squats felt good and were fast which is always good. Legs felt smoked by the end of everything. I wanted to add in a couple more sets of hanging leg raises but was short on time since I had to get ready for work .

All in all though it was a good training session. Tomorrow is a rest day then Shoulders/Bis on Thursday. Hope you all have a good day whether you trained or rested, stay strong.

2024 Oct 1
Bodyweight: 223

Transformer high bar squat :
55x10 (Warm up)
105x5 (Warm up)
145x3 (Warm up)
200x5
200x5
200x5

Romanian deadlift :
185x10
185x10
185x10

DB Bulgarian split squat :
57.5x12
57.5x12
57.5x12

Single leg hamstring curl :
30x12
30x12
30x12

Calf Raises:
130x10 W/SSB for all sets
130x10
130x10
130x10

Hanging leg raises :
0x8
0x8
0x8
 
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Anthony_ said:
What's going on everyone. This morning was my leg day so I woke up at 0600 hours, popped two excedrin and headed into my garage. I wasn't really sure on where to start for a weight with squats and felt 200 was a good starting point to then build off of. Squats felt good and were fast which is always good. Legs felt smoked by the end of everything. I wanted to add in a couple more sets of hanging leg raises but was short on time since I had to get ready for work .

All in all though it was a good training session. Tomorrow is a rest day then Shoulders/Bis on Thursday. Hope you all have a good day whether you trained or rested, stay strong.

2024 Oct 1
Bodyweight: 223

Transformer high bar squat :
55x10 (Warm up)
105x5 (Warm up)
145x3 (Warm up)
200x5
200x5
200x5

Romanian deadlift :
185x10
185x10
185x10

DB Bulgarian split squat :
57.5x12
57.5x12
57.5x12

Single leg hamstring curl :
30x12
30x12
30x12

Calf Raises:
130x10 W/SSB for all sets
130x10
130x10
130x10

Hanging leg raises :
0x8
0x8
0x8
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Great session! You doing 4 sessions a week or just kinda getting in the groove not sure yet?
 
Hyde said:
What’s the Excedrin for?
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I have chronic migranes that have been on going since like 2022 I believe. I noticed that I would always have this pressure in my head just everyday. It would cause pain when sneezing or coughing. It's hard to explain really and sounds weird I'm sure. It really is a struggle sometimes staying motivated to train because of it. If I don't take excedrin before training it becomes a detriment and at times unbearable with the head pressure. Excedrin takes that edge off for me.
 
Anthony_ said:
I have chronic migranes that have been on going since like 2022 I believe. I noticed that I would always have this pressure in my head just everyday. It would cause pain when sneezing or coughing. It's hard to explain really and sounds weird I'm sure. It really is a struggle sometimes studying motivated to train because of it. If I don't take excedrin before training it becomes a detriment and at times unbearable with the head pressure. Excedrin takes that edge off for me.
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Makes sense; my dad took it a lot for headaches and he felt the bit of caffeine in it made a big difference for the formula.
 
Hyde said:
Makes sense; my dad took it a lot for headaches and he felt the bit of caffeine in it made a big difference for the formula.
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I went to the ER at one point and they did a CT scan of my head and the results showed built up fluid. Doc said that it could be from past lower back injuries where the fluid that travels from the lower lumbar to the head isn't draining as it should. Fast forward I see a neurologist who had me do an MRI of my head and showed no fluid. I did take prednisone prior to the MRI for like a week cause the pain was intolerable and I was getting fed up with it. Well my wife believes the prednisone dried up whatever fluid in my head hence why it didn't show up on the MRI.

The neurologist stated prednisone wouldn't dry up fluid so who really fucking knows at this point. I'm going to a spine doctor next week to start from scare one to see if this is connected to some sort of lower back spine issue. Or **** maybe I have tumors all in my head and just don't know it lol. Either way there are days I wish I had a different head lol.
 
Anthony_ said:
Wow long time no see this site and training log. Hello all if anyone happens to come in here.

I've been stuck in a rut just lost in terms of what training method or program to run as it's been pretty frustrating. I'm hoping me returning here may spark that enthusiasm I'm looking for.
Click to expand...
Many people over-think this stuff, looking for the best routine, best (magic) supp, etc.
This is a very basic endeavor. The hardest part is eating correctly, and also training "intensity".
(Not really "the program").

I try to tell folks, "do the routine you enjoy the most" and work very hard at it.
Eat right to support it, and sleep well. Its really that simple. I have been training the same for 46 years now.
There are no magic programs.
 
Anabolic66 said:
Many people over-think this stuff, looking for the best routine, best (magic) supp, etc.
This is a very basic endeavor. The hardest part is eating correctly, and also training "intensity".
(Not really "the program").

I try to tell folks, "do the routine you enjoy the most" and work very hard at it.
Eat right to support it, and sleep well. Its really that simple. I have been training the same for 46 years now.
There are no magic programs.
Click to expand...
There’s beauty in the simplicity!
 
Anabolic66 said:
Many people over-think this stuff, looking for the best routine, best (magic) supp, etc.
This is a very basic endeavor. The hardest part is eating correctly, and also training "intensity".
(Not really "the program").

I try to tell folks, "do the routine you enjoy the most" and work very hard at it.
Eat right to support it, and sleep well. Its really that simple. I have been training the same for 46 years now.
There are no magic programs.
Click to expand...
I definitely tend to try to find the best program or routine, etc which ias my fault.

I plan to stick with just training how I have the last 2 workouts as they have been enjoyable sessions. Before I would dread training and not look forward to it. That was mainly my fault for not having a clear goal and just going from program to program. There is more enjoyment at this point for me in the "bro split" so it would be smart to just stick with that.
 
What's going on everyone. Today was a day off from work so I woke up a little later than usual. Sleep last night wasn't the best cause my 1 year old son decided to not sleep in his crib so I brought him out on the couch with me in the living room so my wife and 2 tear old can sleep. Needless to say sleep wasn't the best but still felt motivated to train.

I think I'm going to swap standing barbell OHP with the seated version going forward. Overall though training felt solid and definitely felt like I put in some good work at the end of it.

Tomorrow is Back day with more than likely some sets of abs. Hope you all have a great day of training and or rest.

2024 Oct 3
Bodyweight: 224.4

Barbell overhead press:
45x10 (Warm up)
65x6 (Warm up)
95x3 (Warm up)
115x5
115x5
115x5

Dumbbell Lateral Raises:
17.5x12
17.5x12
17.5x12

Dumbbell rear lateral:
17.5x12
17.5x15
17.5x15

Upright Rows:
75x12
75x12
75x12

Barbell Bicep Curl:
65x10
65x10
65x10

Incline dumbbell curl :
25x8
25x9
25x10

Hammer Curl:
45x8
45x8
45x10

Neck extension:
20x15
20x12
20x12
 
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I'm not sure how I feel about knee level rack pulls for hypertrophy. I was debating what I should do, Deadlifts or rack pulls for hypertrophy. I googled some info and seems it was a toss up on what's better for hypertrophy but I decided to to with rack pulls.

The first set was with a snatch grip. For some reason I felt way too much in my triceps that it became a distraction that then took away from my grip even with using straps. I switched to a normal grip width for the last two sets. Idk if I'll continue doing them but don't know if I'll do Deadlifts. I'm already doing a hinge movement with RDLS on my leg day so doing two might be over kill.

Other then that things felt good and back is feeling it today.

2024 Oct 4
Bodyweight: 223.4

Rack pulls :
135x8 (Warm up)
185x5 (Warm up)
225x3 (Warm up)
315x8
315x8
315x8

Assisted wide grip pull ups w/band:
8
8
8

Barbell Row:
155x12
155x12
155x12

Close grip lat pulldown :
115x12
115x12
115x12

Seated pulley back row :
115x12
115x12
115x12
 
2024 Oct 7
Bodyweight: 223.6

Bench Press :
45x10 (Warm up)
45x10 (Warm up)
95x8 (Warm up)
115x5 (Warm up)
135x3 (Warm up)
155x1 (Warm up)
185x6
185x6
185x6

Incline Bench Press:
130x8
130x8
130x8

Dumbbell flies:
17.5x12
17.5x12
17.5x12

DB skull crusher:
27.5x12
27.5x12
27.5x12

Single arm triceps pushdown :
20x10
15x12
15x12


Logged using RepCount
 
Anthony_ said:
2024 Oct 7
Bodyweight: 223.6

Bench Press :
45x10 (Warm up)
45x10 (Warm up)
95x8 (Warm up)
115x5 (Warm up)
135x3 (Warm up)
155x1 (Warm up)
185x6
185x6
185x6

Incline Bench Press:
130x8
130x8
130x8

Dumbbell flies:
17.5x12
17.5x12
17.5x12

DB skull crusher:
27.5x12
27.5x12
27.5x12

Single arm triceps pushdown :
20x10
15x12
15x12


Logged using RepCount
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Nice solid session, on the 6 reps was that all out or a few in the tank?
 
akboom87 said:
Nice solid session, on the 6 reps was that all out or a few in the tank?
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Few in the tank. I'm not sure on what rep range to go with when it comes to my main compound movements. I've been going with 5 then adding a rep and once I hit 6 then I add 5lbs.
 
Anthony_ said:
Few in the tank. I'm not sure on what rep range to go with when it comes to my main compound movements. I've been going with 5 then adding a rep and once I hit 6 then I add 5lbs.
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Gotcha that seems solid. Either way a great session!
 
So I've done some thinking with what I want my training to be and what my goal(s) is when it comes to my training. In my 20s and early 30s I was really into strength training/powerlifting type of training. I had a coach and did some local powerlifting meets when I lived in Oregon. At that time my training really had a purpose and I hit numbers I never thought I could hit. Now I don't plan on doing any powerlifting meets but that urge and drive of having a goal like I did back then has been reignited so to speak.

That has led me to want to get back into a more strength focused training approach. My goal is to get as strong as I can in my bench, squat, and deadlift (suck at all 3) and just have fun, while going through the ebbs and flows of strength training, like I did back in the past. It will help me focus on those goals I have like I had in the past that kept me pushing forward unlike the current rut that I've been in training wise.

With that said I decided to start with a beginner type strength program from TSA (The Strength Athelete) and will be running their 9 week beginner program. I already knocked out two days and so far so good. Now it's going to be a learning curve in terms of learning RPE. I've always avoided RPE programs because I felt I suck at gauging how hard a set was and just relied on percentags. This will also push me out of my comfort zone to learn something new that I can start utilizing going forward and into the future.

With all that said here are the first 2 training sessions. I used an educated guess on the maxes to run the first 9 week cycle off of as I have no idea what my true maxes are. I figure this would allow me a lot more room to grow and get accustomed to the program.

I'm using the Boost Camp app which is pretty helpful as the program is built into to it all.

TSA Beginner Approach
Week 1 · Day 1
Tue, Oct 08, 2024

Squat (Barbell)
Set 1 : 155 lb x 1
Set 2 : 155 lb x 1
Set 3 : 145 lb x 7
Set 4 : 145 lb x 7
Set 5 : 145 lb x 7

Bench Press (Barbell) RPE 6
Set 1 : 155 lb x 1
Set 2 : 155 lb x 1
Set 3 : 135 lb x 7
Set 4 : 135 lb x 7
Set 5 : 135 lb x 7

Bench Press (Dumbbell) RPE 6
Set 1 : 40 lb x 12
Set 2 : 40 lb x 12
Set 3 : 40 lb x 12

T-Bar Row RPE 6
Set 1 : 85 lb x 12
Set 2 : 85 lb x 12
Set 3 : 85 lb x 6

Cable Crunch RPE 6
Set 1 : 50 lb x 15
Set 2 : 60 lb x 15
Set 3 : 60 lb x 15
 
TSA Beginner Approach
Week 1 · Day 2
Wed, Oct 09, 2024

Deadlift (Paused)
Set 1 : 205 lb x 4
Set 2 : 205 lb x 4
Set 3 : 205 lb x 4

Bench Press (Barbell)
Set 1 : 160 lb x 4
Set 2 : 135 lb x 8
Set 3 : 135 lb x 8

Reverse Hyperextension
Set 1 : 110 lb x 10 RPE 6
Set 2 : 150 lb x 10 RPE 6
Set 3 : 150 lb x 10 RPE 6.5

Tricep Pushdown (Cable)
Set 1 : 35 lb x 12 RPE 6
Set 2 : 45 lb x 12 RPE 6.5
Set 3 : 45 lb x 12 RPE 6.5

Bicep Curl (Dumbbell)
Set 1 : 30 lb x 12 RPE 6.5
Set 2 : 30 lb x 12 RPE6.5
Set 3 : 30 lb x 12 RPE 6.5
 
It’s great to have a vision, and it’s also helpful to have short term goals. Realistic ones that you can be immediately pursuing, like benching 205lbs for a 1RM, help ground you to things close enough you can actually work towards them, but also serves your longer term direction.
 
Hyde said:
It’s great to have a vision, and it’s also helpful to have short term goals. Realistic ones that you can be immediately pursuing, like benching 205lbs for a 1RM, help ground you to things close enough you can actually work towards them, but also serves your longer term direction.
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I definitely have short term goals for sure vs longer term ones.

Looking at it my short term goals. I'd like for bench hit 225 for a solid single I would say at an RPE of 9.

Squat I'd like to hit 275 to 300 for an RPE of 9 and my deadlift I'd say like 375 for a solid RPE 9.

I think this would be a good starting point.
 
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Resolve10 said:
Ya I definitely do better personally when I have programs focused on some performance metrics, even if it’s really obscure things. Just works better for my motivation.

RPE can be tough to get into but you can look into charts for RPE to percentage estimates to get an idea. It won’t be perfect, but when I first started I’d use them to give me a ballpark of where I was aiming that day. Then you hit above or below that based on how you feel. Over time you’ll get the hang of it and nowadays I can kind of “tell” where my estimated maxes are based on certain rep and rpe/rir weights I hit.
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Yeah I always avoided RPE type programs because I figured it would cause too much thinking when it comes to training, you know? I definitely have a lot to learn in terms of gauging the sets and how hard they are. The good thing with this program is the main movements for the day are percentage based and the accessory work is RPE based. So at least it gives me time to learn on the accessory work.

I agree with having a goal(s) when it comes to your training. That's how it was for me years ago and what kept me driven. Recently I lost that and really didn't have a goal and just worked out out of habit really. Now having a goal reignited makes following a program more enjoyable and will keep me on one path forward.
 
Woke up a bit later this morning which was at 0700 hours and 1 hour before I had to start work. I didn't want to push off training or until after work as I'm usually not as motivated to train then. Thankfully I was able to get my training all done in under an hour. I had to superset the accessory work which did provide a nice burn and pump, especially on the lat pull downs. Overall it was a solid training session given the time contraints.

TSA Beginner Approach
Week 1 · Day 3
Fri, Oct 11, 2024

Squat (Barbell)
Set 1 : 165 lb x 5
Set 2 : 165 lb x 5
Set 3 : 165 lb x 5
*Rated these 3 sets at an RPE 6

Lat Pulldown
Set 1 : 110 lb x 15 RPE 6.5
Set 2 : 115 lb x 15 RPE 7.5
Set 3 : 115 lb x 15 RPE 7.5
*Man these burned and provided a crazy pump this morning lol.

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 12 RPE 6
Set 2 : 20 lb x 12 RPE 6.5
Set 3 : 20 lb x 12 RPE 6.5

Dumbbell skull crushers
Set 1 : 27.5 lb x 15 RPE 7
Set 2 : 27.5 lb x 15 RPE 7
Set 3 : 27.5 lb x 15 RPE 7.5

Barbell Bicep Curl
Set 1 : 45 lb x 15 RPE 6.5
Set 2 : 45 lb x 15 RPE 7
SET 3: 45 LB X 15 RPE 7
 
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akboom87 said:
Awesome to see you found a program to run. Looks like a good one too. Nice sessions!
Click to expand...
I know Bryce Lewis and the rest of Tsa know their stuff. As long as I follow the program I'm hoping to see good progress as a starting point to continue on my goals.
 
Happy weekend everyone! Today was day 4 in the first week and the last day to wrap up week 1. It was easy work and I felt good through out training. I like the lighter bench as I get to focus on making sure my technique continues to improve. It's another benefit benching 3x a week and being able to make those small adjustments through out the week. Other than that my Deadlift feels good and 250 felt like warm up weight.

I hope all you guys have a great weekend of training and rest.

TSA Beginner Approach
Week 1 · Day 4
Sat, Oct 12, 2024

Deadlift (Barbell)
Set 1 : 250 lb x 4
Set 2 : 235 lb x 4
Set 3 : 235 lb x 4

Bench Press (Paused)
Set 1 : 140 lb x 4
Set 2 : 140 lb x 4
Set 3 : 140 lb x 4

Bulgarian Split Squat (Dumbbell)
Set 1 : 47.5 lb x 10
Set 2 : 47.5 lb x 10
Set 3 : 47.5 lb x 10

Leg Extension *done on my reverse hyper
Set 1 : 120 lb x 15
Set 2 : 120 lb x 15
Set 3 : 120 lb x 15
 
Been resting since my last training session. My son gave me some cold bug he had which put me out the last several days. Today I'm feeling better but rather rest one more day VS training.

Week 2 will just pick up tomorrow.
 
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