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  1. leprechaun1

    It's a long way to...

    TSA Intermediate W5D1: Deload Week. Squats: 225X6, 275X4, 315X2, 325X5X3 (beltless) Bench: 185X6, 225X4, 260X6X3, Lat Pulldown: 105X12, 125X10, 145X8, 165X6 CGBP: 240X5X3 Incline DB Rows: 55'sX12X2
  2. leprechaun1

    It's a long way to...

    TSA Intermediate W4D4: Someone really feeling it today. I am glad next "week" is a deload. Bench: 225X4, 255X3, 295X2, 335X1 (RPE:9), 295X5X2, 275X5 Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X5 Larsen Press: 250X6X3 Paused Deads: 275X4, 315X2, 340X4X4 (beltless) BB Rows: 170X8, 190X8...
  3. leprechaun1

    It's a long way to...

    TSA Intermediate W4D3: SSB: 315X4X6 (belt) OHP: 95X8, 115X8, 135X7, 115X8 Incline DB Rows: 55'sX12X3 KB Goblet Squats: 52X12X3 AB Roller: 15X3
  4. leprechaun1

    It's a long way to...

    TSA Intermediate W4D2: Deads: 375X4X5 (beltless) Bench: 280X4X5 Pendlay Rows: 155, 185, 205, 225, 235 (X6) Pull ups: 31 (10 min)
  5. leprechaun1

    It's a long way to...

    TSA Intermediate W4D1: Squats: 225X6, 275X4, 325X2, 385X3 (RPE: 7.5), 325X7X3 Bench: 185X6, 225X4, 265X7X3, 250X7 (running out of gas so dropped down on last set) Lat Pulldown: 105X12, 125X10, 145X8, 165X8 CGBP: 245X6X2, 245X7 (RPE:9) Incline DB Rows: 55'sX12X3
  6. leprechaun1

    It's a long way to...

    Unfortunately no. I really just started back serious 4 years ago when I built a home gym in the garage. Prior to that, I was just pissing around.
  7. leprechaun1

    It's a long way to...

    TSA Intermediate W3D4: I was feeling a little fatigue today particularly on bench. I was off about a rep or so. Paused deads moved well. Bench: 225X4, 255X3, 295X2, 325X1 (RPE:9), 285X5X2, 275X5 Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X4 Larsen Press: 245X6X3 Paused Deads: 275X4, 315X2...
  8. leprechaun1

    It's a long way to...

    TSA Intermediate W3D3: SSB: 310X4X6 (all sets beltless) OHP: 95X8, 115X8, 135X7, 105X8 (added a rep to top set) Incline DB Rows: 55'sX12X3 KB Goblet Squats: 52X12X3 AB Roller: 15X3
  9. leprechaun1

    It's a long way to...

    TSA Intermediate W3D2: Workout was rushed but a good one. I finished in 70 min but had to drop pull ups. Deads: 365X4X5 (beltless) Bench: 275X4X5 Pendlay Rows: 155, 175, 195, 215, 235 (X6)
  10. leprechaun1

    It's a long way to...

    TSA Intermediate W3D1: Squats: 225X6, 275X4, 325X2, 375X3, 315X7X3 Bench: 185X6, 225X4, 260X7X4 Lat Pulldown: 105X12, 125X10, 145X8, 165X8 CGBP: 240X6X3 Incline DB Rows: 55'sX12X3
  11. leprechaun1

    It's a long way to...

    TSA Intermediate W2D4: Bench: 225X4, 255X2, 285X1, 320X1 (RPE:8), 280X5X3 Lat Pulldowns: 105X12, 125X10, 145X8, 165X6 Larsen Press: 235X6X3 Paused Deads: 275X4, 325X4X4 (Beltless) BB Rows: 165X8, 185X8, 205X8, 225X8
  12. leprechaun1

    It's a long way to...

    TSA Intermediate W2D3: Finally over the nasty cold and feeling about 95%. I decided not to restart the program but continue from where I left off. Going to be sore tomorrow. SSB: 300X4X6 (all sets beltless) OHP: 95X8, 115X8, 135X6, 115X8 (still weak but better than last time) Incline DB Rows...
  13. leprechaun1

    It's a long way to...

    TSA Intermediate W2D2: Deads: 355X5X5 (beltless) Bench: 265X4X5 Pendlay Rows: 155, 175, 195, 215, 235 (X6) Pull-ups: 34 (max number in 10 min)
  14. leprechaun1

    It's a long way to...

    TSA Intermediate W2D1: I redid week one of squats because I wasn't able to complete it last time. Ran out of time for incline rows. Squats: 225X6, 275X4, 315X2, 365X3, 305X8X4 (did last set beltless) Bench: 185X6, 225X4, 250X8X3 (running out of gas on last set) Lat Pulldown: 105X12, 125X10...
  15. leprechaun1

    It's a long way to...

    TSA Intermediate W1D4: Good day. Bench: 225X4, 255X2, 285X1, 315X1 (RPE:7.5), 270X5X3 Lat Pulldowns: 105X12, 125X10, 145X8, 165X6 Larsen Press: 225X6X3 Paused Deads: 275X4, 315X4X4 (Beltless, toasted my lower back) BB Rows: 165X8, 185X8, 205X8 (much harder after deads)
  16. leprechaun1

    It's a long way to...

    TSA Intermediate W1D3: I had a slight headache after squats today but not too bad. Also got a brutal abdominal cramp after 2nd set of ab rollers today and had to abort. SSB: 290X4X6 OHP: 95X8, 115X8, 135X5, 95X8 (weak but it's been since Jan 2020 that we last met) Incline Rows: 55X12X3 (felt...
  17. leprechaun1

    It's a long way to...

    TSA Intermediate 2: No headache today and life is good. Deads: 345X5X4 Bench: 255X4X5 Pendlay Rows: 145, 165, 185, 205, 225 (X6) (I haven't done these in while and forgot how much I like them) Pull-ups: 31 (max number in 10 min) SSB GM's: Ran out of time
  18. leprechaun1

    It's a long way to...

    TSA Intermediate 1: I haven't really hit squats hard in a long time and this session was an eye opener. Almost passed out after the third set and got a terrible sharp headache. Probably related to the Covid booster shot I had Sunday as the headache was similar to what I experienced when I had...
  19. leprechaun1

    It's a long way to...

    Hit one session over thanksgiving on Friday and feeling some DOMS today. I didn't push squats as I didn't bring a belt or, more importantly, my knee sleeves. Pull ups felt good and tried some 45 degree back extensions. Bench: 185X6, 225X6, 255X6, 275X6, 295X5, 275X6 Squat: 135X10, 225X8, 275X6...
  20. leprechaun1

    It's a long way to...

    Maintenance continues. I am not sure if I will workout over thanksgiving or not so probably getting in my last 2 workouts for a while this week. Hit a nice 335X2 on bench and a relatively easy 425X2 on squats. Bench: 155X8, 205X6, 245X4, 275X3, 305X1, 335X2 295X5X2 Lat Pulldown: 105X10, 125X8...
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