Tygas home log for powerlifting and stuff

W5D2
Body weight 152

Deadlift ~sumo
335x6x1R @8 repeats

Bb hip thrust
135x10
185x2x10R
205x8

Bb ohp
65x15
85x10
85x7

Solid day. Took me a while to find my groove on pulling though, either I wouldn’t tuck my lats or I wouldn’t wedge my hips into the bar (figured it out when I got to my singles though, so thats a bonus).

Be easy
God bless
 
I’ve been eating a variation of this bagel (either as a quiche or omelet) for quite some time Invalid Link Removed


Dave’s everything bagel
28g ff cream cheese
Mixture of bacon, brown beech mushrooms, onion and green onion
Egg beaters



I’m a huge proponent of mushrooms. Have been eating them at one meal for a LONG time now, switching between shiitake, Brown or white beech head and baby Bella’s.

Anyhow, thought I’d post this lol cuz it’s delivious
 
Glad that the twinge in the SI ended up being just that and not a re-aggravation.
 
MrKleen73 said:
Glad that the twinge in the SI ended up being just that and not a re-aggravation.
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Thanks.

No kidding though. It’s taken me literally year(s) to get back to where I’m at. If it happened again I would cry lol
 
Slight deload today and Saturday. Think I’ve been pretty spot on with my RPE this block so I don’t think I need a week long deload I believe a few lower stress days will suffice

Belt less squat
245x3x3r

Bench
185x3x5R

CG stretchers (mountain dog)
Four sets of 15

Lateral raise
3 sets of 8

Seated row
Two sets of 8

Tomorrow I’ll likely pull two sets of two on conventional dead and hit arms. Then Monday I’ll be back at it
 
W5D4

Conv dead
295x2x2r
Arms

Done

Going to chill and stay anabolic and eat some good food. Monday we’re back at it with either 4’s or 5’s for my comp lifts, haven’t quite decided yet.
 
W1D1 cycle III (more like 5-6, but prep cycle III)

Body weight 151lb


Comp squat
280x4 @9
260x4 @9

Bench
225x4@9
210x2x4

Lat pull down
3 sets of 6 @120
1 set of 5 @140

That’s it, my daughter had to be at VBS tonight (which she’s having a blast btw). I mean this is typical work for me but I did move a little quicker hence (well maybe or my work capacity still sucks) the single down set on squats.

Only thing I’m really swapping in is front squats for my belt less squats on fridays and seated DB press instead of Bb OHP on Wednesday’s.

Be easy
God bless
 
Both of those options should be a little easier on the back, provided you keep your frontsquat RPE in check.
 
W1D2 cycle III

Body weight 150

Comp dead (sumo)
300x4 @9
285x2x4R

Bb hip thrust
185x10
225x2x8

Db ohp
50x2x6R

Ayo. Pulls went buttery. Progression shall be made this block... have a feeling when I wave down to doubles, somebody (dis guy) gonna pull a PR.

Be easy
God bless
 
W1D3

Front squat
155x4x5R @8 repeats
-Super set with-
Db bench
80x3x5R @8 repeats

Lungs rpe @10 ???????

Had to be in and out of the gym within 45 min (including my prehab/pre activation work) so, I superset front squat w/Db bench because I got hung up at work and got out 20min late . Anyways talk about death lol

Cheat meal tonight and per usual fasted pulls and arms tomorrow.

New pizza joint opened up here so I’ll probably try that and get either a few donuts, cookies or a pint of ice cream... who knows. I’m open to suggestions.
 
W1D4
Bw 153

*Ate a whole pack of chips ahoy s’mores last night with a Mushroom Swiss burger from Culver’s and an additional single patty burger with everything on it. Gains baby.

Conv deadlift
275x3x5R @8 repeats

Arm stuff
Rope face pulls 5 sets

Forgot to mention my Fridays and Saturdays (secondary movements) will be @8 repeats since my fatigue tends to carry over from my comp movements also it’ll allow me a little more overall volume.
 
W2D1

So, I had to cut it back today on pushing it because I apparently didn’t breathe on some sets this past Saturday Invalid Link RemovedInvalid Link Removedto much head pressure lol

Squat
250x5
235x2x5R

Bench
205x5 @9+
195x5

Bw chins
10,10,10,8,7

It didn’t matter what I did, I could feel the pressure in my temple and in my eye. Got some work in though....
 
tyga tyga said:
W1D4
Bw 153

*Ate a whole pack of chips ahoy s’mores last night with a Mushroom Swiss burger from Culver’s and an additional single patty burger with everything on it. Gains baby.
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Dangg that sounds like a killer cheat haha. I had a chipotle burrito at Baltimore's airport then a frozen pizza and bag of "healthy" cheetos when I got home and thought I was doing alright...my brotha in here is putting me to shame.
 
jswain34 said:
Dangg that sounds like a killer cheat haha. I had a chipotle burrito at Baltimore's airport then a frozen pizza and bag of "healthy" cheetos when I got home and thought I was doing alright...my brotha in here is putting me to shame.
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bro, I could easily be a sloppy 170lb. I REALLY enjoy food if how much food I ate translated to pounds on the bar, I’d be a strong mofo... but it doesn’t, it translated to larger obliques

Hyde said:
Dang Billy blow a gasket why dontcha?! That’s wild man
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it hurts lol should’ve listened to the optometrist and NOT lifted yesterday... it’s gotten worse! Invalid Link Removed

Beard lookin tho lol
 
Ugh... unplanned deload... Oh well can't hurt to get some more recovery in. Hopefully it heals up fast.
 
MrKleen73 said:
Ugh... unplanned deload... Oh well can't hurt to get some more recovery in. Hopefully it heals up fast.
Click to expand...

Everything I read said upwards of two weeks :/ but, ain’t nobody got time for that.

Sumo x5
295x5 @9
275x2x5R

Bb hip thrust R/P
235x5,5,6,5

Db shoulder press R/P
25x2x15
40x10
50x8,6 (r/p)

Focused on breathing into my belt (on pulls) and not holding to much pressure in my head. I would also exhale pretty explosively to insure I wasn’t building pressure in my skull lol

If it’s still tender Friday I’ll skip front squats and if it’s STILL tender Saturday I’m going to skip the entire session.

Next week comp movements are 4s again, then it’ll start waving down into triples and doubles

Be easy
God bless
 
My Latin teacher in high school blew a vessel one day and eye stayed bloody for well over a month...
 
W2D3
Bw 150lb

Front squat x4
185x4x3R @8 repeats

*could feel my eye building pressure so I cut it short. I definitely could have had at least one if not two more sets in me

Feet up bench x4
195x4x4R

Machine row 5 sets

I need the eye to calm down because I can feel my momentum building, I can feel the POWUHHHHH

No, but seriously I feel fantastic so far but this pesky thing is holding me back :/

Be easy
God bless!
 
eye looks crazy, lol....I usually have it happen to the skin on my face, chest and shoulders as well as my eyes, just not as bad as yours...cold water helps a little, I take a small towel and dunk it in ice water and lay it over my face.
 
W2D4
Bw 150

10 min brisk walk w/last two min high steps with hip extension to fire the glutes

Conv dead x4 @8 repeats
285x3x4R

GVT arms

That’s it.
 
Happy Father’s Day to me!

Invalid Link Removed

That’s the actual silhouette of my daughter and I. My wife took this very picture and she drew this tattoo!
 
I blew one out and it was the about 6 weeks I mean it got smaller and smaller but it didn't hurt after a week for me.
 
MrKleen73 said:
I blew one out and it was the about 6 weeks I mean it got smaller and smaller but it didn't hurt after a week for me.
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Yeah, the pain has pretty well subsided. The blood is slowly reabsorbing so it doesn’t look as gnarly either.

—————

Also, I leave for Destin, FL next Friday. So, I’ll lift regularly M,W and early Friday morning and probably not Saturday. Need to find a gym while I’m down there though since I’ll be there the 23rd- 2nd.
 
tyga tyga said:
I’ve been eating everything today

Yeahhhhh budddyyyy
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Oh man, I don't want to get into it. I am a big boy today. Gained 6lbs from yesterday but was looking nice and tight. Than had some high fiber protein pancakes with a shake for breakfast. Then ate probably 2lbs of prime rib, & some potatoes. I am full to the max right now.
 
MrKleen73 said:
Oh man, I don't want to get into it. I am a big boy today. Gained 6lbs from yesterday but was looking nice and tight. Than had some high fiber protein pancakes with a shake for breakfast. Then ate probably 2lbs of prime rib, & some potatoes. I am full to the max right now.
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Same. I was up only 3lb.

Brunch
Chicken, broccoli and bacon on rice pilaf with queso

Dinner
Fried chicken, biscuits w/jam
Black berry cobbler w/vanilla ice cream
Pizza
Filipino snacks my mom had imported lol

Luckily (I guess lol) I took my defuse before my largest meal

Oh yeah, I had a protein shake before bed because, muscle duh.
 
tyga tyga said:
Need to find a gym while I’m down there though since I’ll be there the 23rd- 2nd.
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Militia Fitness in Ft Walton is great (huge warehouse CrossFit box, but they have key machines like ghr, reverse hyper, leg ext/curl and pulldown station and plenty of space and equipment). This is where we went for her comp in February, very cool. See if they would make a deal with you.

They also have one in Destin but never been to that one.

I know I’ve said this, but you have to go to the Donut Hole on the main drag in Destin!
 
Thanks Clayton! I looked and there isn’t an anytime fitness close to where we are staying so, I’ll more than likely reach out to that CrossFit gym and train there for the week.
 
W3D1

Squat x3
285x3 @8+
270x2x3R

Bench x3
225x3 @9
215x2x3R

* didn’t make any strides in bench. Just wasn’t there today, that’s for sure... or I blew my wad on my squats idk

Lat pull down
110x10
120x8
140x6
160x5

Face pull
3 sets of 20

That’s all she wrote. Need to get back to hitting my ab wheel 2-3x a week. I get a lot of oblique planking in through the week and PC strength if through my back ext, kb swings and glute raises but very little frontal plane stability work.

Be easy
God bless
 
Bench, please

Idk how you do such heavy rep range pulldowns - 10 or less and I feel like I can’t even start the weights. I much prefer 12-16 reps...way less actual work lol
 
Hyde said:
Bench, please

Idk how you do such heavy rep range pulldowns - 10 or less and I feel like I can’t even start the weights. I much prefer 12-16 reps...way less actual work lol
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I sea what u did there

In regards to the lat pull downs lol it’s hard to explain but I use my bw + gravity + dropping my body to be able to get my thighs close enough to get under the pads. I get a gnarly pump tho with heavy lat pull downs
 
tyga tyga said:
I sea what u did there

In regards to the lat pull downs lol it’s hard to explain but I use my bw + gravity + dropping my body to be able to get my thighs close enough to get under the pads. I get a gnarly pump tho with heavy lat pull downs
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Yep, I do this as well. Will put the knee pad higher so I can tip toe and wedge my knee under the pads then pull down, then I pull back with the lower back to get myself situated under the knee pads.Then if really heavy a flick of the lower back to get the weight out of the end range of motion and then start my reps from the "catch point."
 
W3D2
Body weight 151

Deadlift ~ sumo
315x3 @8.5
Invalid Link Removed
300x2x3R

Bb hip thrust
235x8,8
255x6,5

Machine lateral
25,20,15,15 reps (don’t remember weight)
 
W3D4
Body weight 151

Front squat x5
185x3x5R @8 repeats

Feet up bench
200x3x5R @8 repeats

Accessory stuff

Pretty sure I took too much white flash lol I just eye balled what I had left assuming it was a rounded scoop and it was closer to two scoops... I think. Good session just didn’t feel well. It’s subsided now.

I won’t be pulling tomorrow but I will more than likely Sunday and keep my w/o schedule the same the following week.

Be easy
God bless
 
Didn’t lift Sunday. That drive had my low back/SI feeling some type of way.
 
Yeah it was suppose to be a 13hr drive but driving with a 2.5yr old and following another vehicle with four other people... it turned into a 19hr drive (there was a ridiculous amount of road construction too)

Any ways I did train today.

Squat x4
275x4 @8.5
260x2x4R * same weights as last week but was able to add an additional set of squats on my down sets so, PR.

Bench x4
225x4 @8.5
210x3x4R *again added a set with the same weight in my down set so PR

CG lat pull down

Also, dis is for the flat earthers Invalid Link Removed you is rite
 
tyga tyga said:
Yeah it was suppose to be a 13hr drive but driving with a 2.5yr old and following another vehicle with four other people... it turned into a 19hr drive (there was a ridiculous amount of road construction too)

Any ways I did train today.

Squat x4
275x4 @8.5
260x2x4R * same weights as last week but was able to add an additional set of squats on my down sets so, PR.

Bench x4
225x4 @8.5
210x3x4R *again added a set with the same weight in my down set so PR

CG lat pull down

Also, dis is for the flat earthers Invalid Link Removed you is rite
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Is that one of them in the lower right hand corner?
 
tyga tyga said:
Hyde

Donut hole was on POINT. Bruh, imma be 165 when I get back lol
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Did you get the Key Lime Pie?? It’s their specialty and the best I have ever had.

I ended up going THREE times in 4 days lol...every time we passed by I was burnin’ rubber to get back in there, like a crackhead passing the trap house
 
W4D2

Comp dead ~ sumo x4
305x4 @9+
280x4 @9
*blew my wad on my @9. Picked a different gym again today and the atmosphere was cool but the platform was in the middle of the room and when I asked one of the bigger guys there if they care about dropping the weight he reply was, “hell, for as long as I’ve been here idk if I’ve seen anyone do what you’re doin”... um wut . Had some minor aggravation of my lumbar too, idk if I didn’t warm up long enough or what but I had something going on. I guess I did train as soon as I woke at 6am which is the opposite spectrum of time when I normally train lol so, there’s that.

Db shoulder press
25x20
40x12
50x10, 8

Kb swing
15,20,30kg x10-15

Arms (1 exercise each, high reps 5-8 sets)

Through the arms in because I ate allllll the foods yesterday

Be easy
God bless
 
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