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leprechaun1

leprechaun1

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I've decided to end workout after 11 weeks and am posting final numbers. Overall pretty decent gains p/c on squat and deads and shoulder held up well on bench.

--------------Initial-------Final
Broad Jump:---94in------98in (+4in)

Box Squat:----355lbs----405lbs (+50 PR)
BB Bench:-----265lbs----315lbs (+50)
Deadlift:------365lbs-----435lbs (+70 PR)
Pull-ups:------240X3-----265X3 (+25lbs)
Weight:-------208lbs-----212lbs (+4lbs)
 
leprechaun1

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I haven't posted in a while (8 years) but my regular site is down so I will post here for a while.

Current Best:
Squat: 405X4
Bench: 315X4
Deads: 450X2

Main squat day today and plan was 365X5X5. But I usually squat to a 14" box and changed that to 12".

Squat: 365X5, 345X5, 335X5, 315X5X2
Bench: 255X3, 295X3X2
Lat Pulldowns: 105X12, 125X10, 145X8
BB Rows: 165, 185, 205 (X8)
LTE: 92X12X3
 
ValiantThor08

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I haven't posted in a while (8 years) but my regular site is down so I will post here for a while.

Current Best:
Squat: 405X4
Bench: 315X4
Deads: 450X2

Main squat day today and plan was 365X5X5. But I usually squat to a 14" box and changed that to 12".

Squat: 365X5, 345X5, 335X5, 315X5X2
Bench: 255X3, 295X3X2
Lat Pulldowns: 105X12, 125X10, 145X8
BB Rows: 165, 185, 205 (X8)
LTE: 92X12X3
Welcome back! Need some more traffic here.
 
leprechaun1

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Bench: 205X6, 255X3, 295X3X4, 275X6X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6 (supersetted with bench)
CGBP: 235X6X2, 235X8
SSB: 330X5, 330X3X3
BB Rows: 165, 185, 205, 225 (X8)
 
leprechaun1

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Right elbow pissy but everything else felt fine. Weights all moved well.

Deads: 315X3, 355X3, 395X3X5
Bench: 155X8, 185X8, 225X6, 255X5, 275X4, 295X3, 315X2X2
Lat Pulldowns: 105X12, 125X10, 145X8 (supersetted with bench)
Slingshot: 315X5X2
Pull-ups: 6, 6, 5, 5 (right elbow AWARENESS)
Tricep Pushdowns (65): 15, 13, 12
 
leprechaun1

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I was tired today and, as a result, struggled some. Coordination and drive were off.

Bench: 155X8, 205X6, 255X4, 295X4X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6 (supersetted with bench)
Squat: 135X8, 225X6, 275X4, 315X3, 365X3X4
BB Rows: 165, 185, 205, 225 (X8)
LTE: 92X12X2, 92X10
 
leprechaun1

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Feeling good!

Bench: 205X6, 265X3, 305X3X4, 260X8X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X4 (supersetted with bench)
CGBP: 255X4X2, 255X7
SSB: 240X4, 290X2, 330X1, 360X3, 360X2X3
BB Rows: 165, 185, 205, 225, 245 (X8)
 
leprechaun1

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Another tough but good one.

Deads: 135X6, 225X5, 275X4, 315X3, 355X2, 385X1, 415X3X3
Bench: 155X8, 185X8, 225X6, 255X5, 275X4, 295X3, 315X2X2, 325X1X2
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6 (supersetted with bench)
Slingshot:325X3X2, 325X4
Pull-ups: 6, ,6, 5, 4
Triceps: 15, 14, 13, 12 (65lbs)
 
Renew1

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...Tipperary!

There. That's better.

That's been trying to come out since I first saw the title of this thread.
 
leprechaun1

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Weather was cold and wet and I was achy.

Squat: 135X8, 225X6, 275X4, 315X2, 355X1, 385X1X3
Bench: 155X8, 205X6, 255X4, 295X4X5
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X4
BB Rows: 165, 185, 205, 225, 245 (X8)
LTE: 92X12X2, 92X10X2
 
leprechaun1

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Deload Week (Squat Test): A couple of days late on this but ****/life happens. I went back to a 14" box as my hips don't like the 12".

Bench: 155X8, 205X6, 255X4, 295X2X3, 255X5X3
Squat: 135X8, 225X6, 275X4, 315X3, 365X2, 415X3
 
leprechaun1

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Deload Week (Deadlift Test):

Bench: 155X8, 205X6, 225X4, 255X3, 275X3X2, 295X2X2
Deads: 135X6, 225X5, 275X4, 315X3, 365X2, 405X1, 435X2
 
leprechaun1

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Deload Week (Bench and SSB Test): A little disappointed that I got 4 at 315 again (wanted 5) but the 4th rep was noticeably easier this time. SSB moved well and am liking this movement.

Bench: 135X8, 185X6, 225X4, 255X2, 285X1, 315X4 (RPE: 9.5)
SSB: 150X8, 200X6, 240X4, 290X2, 330X1, 360X5
 
leprechaun1

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Going to do a little maintenance work until after Thanksgiving and then it's on to something a little more meaty. I am thinking of running TSA's 9 week intermediate and then Candito's 6 week bench. I like the look of both and am tired of Nuckol's 28 programs.

Bench: 155X8, 205X6, 245X4, 285X2, 320X3, 285X5X2
Lat Pulldown: 125X12, 145X8X3
Squat: 135X8, 225X6, 275X4, 315X3, 365X2, 405X3, 365X5, 335X6
 
leprechaun1

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Felt pretty good today. Bench and deads moved well. For shits n giggles, I went for 325 on bench and had an epic grinder on the last rep.

Bench: 155X8, 205X7, 245X5, 275X3, 305X1, 325x3 (RPE: 10), 280X5X2
Lat Pulldowns: 125X10, 145X8, 165X6, 165X10
Deads: 135X6, 225X5, 275X4, 315X3, 365X2, 415X3 (RPE: 8.5), 365X5X2
 
leprechaun1

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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, 145X6, 165X4, 185X2, 185X6
Squat: 135X8, 225X6, 275X4, 315X3, 365X2, 425X2 (RPE:9), 365X5X2
 
leprechaun1

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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, 325X5, 275X6
Pull ups: 10, 8, 6
45 Back Ext: 10X3 (BW)
 
leprechaun1

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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 Covid back in January. Everything else went well but I forgot how much I dislike using my dumbbell handles (incline DB rows aka face squishers).

Squat: 45X10, 135X8, 225X6, 275X5, 315X2, 355X3, 305X8X3 (holy fuckin headache batman), 275X8
Bench: 135X8, 185X6, 225X5, 245X8X3
Lat Pulldown: 105X12, 125X10, 145X8
CGBP: 225X6X3
Incline DB Rows: 55'sX10X4
 
leprechaun1

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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
 
leprechaun1

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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 much better today)
KB Goblet Squats: 52X12X3 :love:
AB Roller: 15X2
 
leprechaun1

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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)
 
leprechaun1

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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, 145X8
CGBP: 230X6X3
 
leprechaun1

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TSA Intermediate W2D2:

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

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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: 55'sX12X3
KB Goblet Squats: 52X12X3
AB Roller: 15X2
 
leprechaun1

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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
 
leprechaun1

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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
 
leprechaun1

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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)
 
leprechaun1

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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
 
leprechaun1

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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, 335X4X4 (beltless)
BB Rows: 165X8, 185X8, 205X8, 225X8
 
BennyMagoo79

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So have you been consistent since 2012?
 
leprechaun1

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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
 
leprechaun1

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TSA Intermediate W4D2:

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

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TSA Intermediate W4D3:

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

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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, 210X8, 230X8
 
leprechaun1

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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
 
leprechaun1

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TSA Intermediate W5D2: Deload

Deads: 365X3X4 (beltless)
Bench: 275X4X5
Pendlay Rows: 165, 185, 205, 225, 235 (X5)
Pull ups: 34 (10 min)
 
leprechaun1

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TSA Intermediate W5D3: Deload

SSB: 290X4X5 (beltless)
OHP: 105X6, 125X6, 145X6, 125X6
Incline DB Rows: 55'sX10X3
KB Goblet Squats: 52X10X3
AB Roller: 15X3
 
leprechaun1

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TSA Intermediate W5D4: Deload.

Bench: 195X6, 235X4, 275X4X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X5
Larsen Press: 260X5X2
Paused Deads: 275X4, 315X2, 335X3X4 (beltless)
BB Rows: 170X6, 190X6, 210X6, 230X6
 
leprechaun1

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TSA Intermediate W6D1: Top set on squats felt HEAVY but moved well. RPE on top set was 7.5ish (plan was 6.5). Bench felt difficult but doable after squat session.

Squats: 225X6, 275X4, 315X3, 365X2, 405X1, 380X3X5
Bench: 185X6, 225X4, 265X6X4
Lat Pulldown: 115X12, 135X10, 155X8, 175X6
CGBP: 245X5X2, 245X7 (RPE:9)
Incline DB Rows: 55'sX10X3
 
SkRaw85

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As a fellow garage gym powerlifting enthusiast, I must sub. Good work happening in here!
 
leprechaun1

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As a fellow garage gym powerlifting enthusiast, I must sub. Good work happening in here!
Thanks, nothing better than having the gym right there.

TSA Intermediate W6D2: Did bench first and worked up to a heavy double on deads at RPE 7. Benching, I had some left shoulder awareness but nothing too bad.

Bench: 285X4X5
Deads: 225X5, 275X4, 315X2, 365X1, 415X2, 385X3X4
Pendlay Rows: 165, 185, 205, 225, 235 (X5)
Pull ups: 34 (10 min)
 
leprechaun1

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TSA Intermediate W6D3: I was a little disappointed with OHP as I figured I would be able to get 4 or 5 at 155lbs but alas 3 was in the cards.

OHP: 95X6 115X6, 135X6, 155X3
SSB: 305X4X5
Incline DB Rows: 55'sX10X3
KB Goblet Squats: 52X10X3
AB Roller: 15X3
 
leprechaun1

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TSA Intermediate W6D4: End of week six and everything feeling decent.

Bench: 135X8, 195X6, 235X4, 285X2, 320X1X2, 285X4X3
Lat Pulldowns: 115X12, 135X10, 155X8, 175X6
Larsen Press: 260X5X3
Paused Deads: 135X6, 225X5, 275X4, 315X2, 345X3X4 (beltless)
BB Rows: 175X6, 195X6, 215X6, 235X6
 
leprechaun1

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TSA Intermediate W7D1: Top set on squats moved well but I was smoked by my penultimate triple and had to drop back some.

Squats: 225X6, 275X4, 315X3, 365X2, 415X1, 385X3X4, 365X3
Bench: 185X6, 225X4, 270X6X4
Lat Pulldown: 115X12, 135X10, 155X8, 175X6
CGBP: 255X5X2, 255X6 (RPE:9)
Incline DB Rows: 55'sX10X3
 
leprechaun1

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TSA Intermediate W7D2:

Bench: 290X4X5
Deads: 225X5, 275X4, 315X2, 365X1, 405X2, 435X2 (RPE:8), 390X2X5
Pendlay Rows: 165, 185, 205, 225, 235 (X5)
Pull ups: 37 (10 min)
 
leprechaun1

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TSA Intermediate W7D3:

OHP: 75, 95, 115, 135 (X5), 155X4
SSB: 310X3X5
Incline DB Rows: 55'sX10X3
KB Goblet Squats: 71X10X3
AB Roller: 12X3
 
leprechaun1

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TSA Intermediate W7D4: End of week seven and feeling some fatigue particularly on regular bench. Lower back was feeling wore out and leg drive was not there today. Larsen Press felt about the same as regular bench today.

Bench: 135X8, 185X6, 225X4, 275X3, 315X1, 330X1X2, 295X4, 275X4X2
Lat Pulldowns: 115X12, 135X10, 155X8, 175X6
Larsen Press: 265X5X3
Paused Deads: 135X6, 225X5, 275X4, 315X2, 350X3X4 (beltless)
BB Rows: 175X6, 195X6, 215X6, 235X6
 

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