Tygas home log for powerlifting and stuff

[tyga tyga]

Down week.

I reduced the load by 10-12% (my last heavy working load). Couldn’t really cut volume since my intensity days were doubles for three sets. Kept bench to doubles since I seem to decondition rather quickly there (still dropped the load 10%)

Squat
275 for four singles

Bench
215x3x2r

Stiff leg deadlift
135x3x5r
155x2x5r

Pumped to start my next training block!

Be easy
God bless

 

[tyga tyga]

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.

Honestly didn’t even attempt these.. I’m good for the bench since I ended my cycle at 240x3x2r

However, these are still the goals. So, after this next block these should be checked off the list!

 

[Ulfhednar]

Honestly didn’t even attempt these.. I’m good for the bench since I ended my cycle at 240x3x2r

However, these are still the goals. So, after this next block these should be checked off the list!

400 deadlift would be cake with your last numbers, bench would be a struggle imo but doable, and me personally ive noticed that i can do approximately 100lbs more on my deadlift than my squat so if you can do a 435 deadlift that would definitely lead to a 335 squat BUT thats just me. Dont underestimate your strength, im sure you can hit all the numbers you want!

 

[tyga tyga]

400 deadlift would be cake with your last numbers, bench would be a struggle imo but doable, and me personally ive noticed that i can do approximately 100lbs more on my deadlift than my squat so if you can do a 435 deadlift that would definitely lead to a 335 squat BUT thats just me. Dont underestimate your strength, im sure you can hit all the numbers you want!

Thanks!

Bench would be very doable, I ended my last block benching 240x3x2r so 245 for a single better be there lol

Man, my dead use to be 140lb more than my squat now, it’s only 60ish pounds. But, being a rounded athlete is okay, right? Lol

You’re a positive dude, glad you jumped in on my thread! Stick around, I’m sure you can give advice since we’re all in the same boat!

 

[Hyde]

Thanks!

Bench would be very doable, I ended my last block benching 240x3x2r so 245 for a single better be there lol

Man, my dead use to be 140lb more than my squat now, it’s only 60ish pounds. But, being a rounded athlete is okay, right? Lol

You’re a positive dude, glad you jumped in on my thread! Stick around, I’m sure you can give advice since we’re all in the same boat!

If I get fatter as I bulk, does that make me a rounded athlete too??

 

[tyga tyga]

If I get fatter as I bulk, does that make me a rounded athlete too??

I wat u did

 

[Ulfhednar]

Thanks!

Bench would be very doable, I ended my last block benching 240x3x2r so 245 for a single better be there lol

Man, my dead use to be 140lb more than my squat now, it’s only 60ish pounds. But, being a rounded athlete is okay, right? Lol

You’re a positive dude, glad you jumped in on my thread! Stick around, I’m sure you can give advice since we’re all in the same boat!

Thanks, I try my best to stay positive lol. I definitely will, we can all help each other out in different ways!

 

[tyga tyga]

Food has been pretty much the same..

Macros
CHO 250
Fat 60
Pro 140-150

Sample (today)

Wake ~ 4oz oj or Apple juice w/collagen

Bfast
Apple cinnamon bagel, blue berry bagel or French toast bagel w/ butter
3 chicken maple apple breakfast sausage
*those sausages are fire. No nitrates (if you care, I don’t lol) or hormones. 6g protein per link, 2.5g fat, 4g Cho.

Lunch
6oz homemade meatballs (w/green onion, bell pepper and onion) 85/15 beef
1c basmati

Dinner
2 whole eggs w/ diced ham, Colby jack cheese and fresh salsa
100g kodiak cakes
100g dark cherries
1/4c lite syrup

Bed
4oz chicken, beef or steak
1c couscous or rice

*days I lift I drink a shake w/FF milk

 

[tyga tyga]

Bye bye deload

Yesterday

Squat
225x3x3

Pause Bench
185x3x3

Deadlift sumo
275x3x3

Buh bye. I’m ready for this next block

I’m thinking of either running 3mo of CEL M-Test or 3mo of Performax Massmax XT. Not sure which one... (I know, they’re vastly different)

Also, I joined kleens accountability/challenge thread, so if I don’t squat 335-340 while maintaining my current weight 150-153lb by the end of this next block I’m in trouble

 

[Ulfhednar]

Bye bye deload

Yesterday

Squat
225x3x3

Pause Bench
185x3x3

Deadlift sumo
275x3x3

Buh bye. I’m ready for this next block

I’m thinking of either running 3mo of CEL M-Test or 3mo of Performax Massmax XT. Not sure which one... (I know, they’re vastly different)

Also, I joined kleens accountability/challenge thread, so if I don’t squat 335-340 while maintaining my current weight 150-153lb by the end of this next block I’m in trouble

Im sure youll get it! Maybe add in some rest pause training assistance exercises into your leg routine and see if it helps. Imo maybe go for some PA! Its a great staple and cheap too.

 

[tyga tyga]

Im sure youll get it! Maybe add in some rest pause training assistance exercises into your leg routine and see if it helps. Imo maybe go for some PA! Its a great staple and cheap too.

Word. I haven’t used SL in a few years. I actually used it for most of my training before my first PL meet. you gave me something to think about!

 

[tyga tyga]

Dang, I can not tolerate spicy food at all. Like, not in the slightest lol

Yesterday I ate a sriracha beef sub with Vicky’s jalapeño chips and paid some serious consequences all night for that. Then today I decided to try a spicy chicken sandwich from chik fil a (never had one, usually get the grilled like a true bro) and once again... I’m on the toilet. Such a crappy sitch

 

[Ulfhednar]

Dang, I can not tolerate spicy food at all. Like, not in the slightest lol

Yesterday I ate a sriracha beef sub with Vicky’s jalapeño chips and paid some serious consequences all night for that. Then today I decided to try a spicy chicken sandwich from chik fil a (never had one, usually get the grilled like a true bro) and once again... I’m on the toilet. Such a crappy sitch

Damn dude im in the same boat as you lol. I have IBS and when foods get too spicey so do my trips to the toilet lmao, its hard to stay away from them.

 

[tyga tyga]

Damn dude im in the same boat as you lol. I have IBS and when foods get too spicey so do my trips to the toilet lmao, its hard to stay away from them.

I got IBS too! Diagnosed when I was 13yr old

 

[Ulfhednar]

I got IBS too! Diagnosed when I was 13yr old

IBS gang! Lmao. I was diagnosed i think 18, it really sucks lol. Do u have irritable or inflammatory?

 

[tyga tyga]

Irritable gang here

 

[Ulfhednar]

Irritable gang here

Ah i got the inflammation, it all sucks equally lmao. Suck there is no medicine to actually heal us.

 

[Hyde]

“Such a crappy situation” ?

I ate Denny’s yesterday and then had a DQ Blizzard last night...crapped twice before and after training today, horrible gas all session. Such a dumb move, especially on the Blizzard. Good but not worth it good.

Clint Darden is 40 & has Crohn’s that’s so bad he’s on chemotherapy, and his deadlift is coming back towards 750 now. He recently Boxsquat like 830 again. He just keeps doing what he loves.

If you’re not looking to gain weight go with M-Test + Soy Lecithin and just optimize your hormones. Mass Max is gonna rev up your appetite hard. Nick Best actually uses it to help him gain weight coming into WSM, not because it’s better than drugs but for the hunger.

 

[Ulfhednar]

“Such a crappy situation” ?

I ate Denny’s yesterday and then had a DQ Blizzard last night...crapped twice before and after training today, horrible gas all session. Such a dumb move, especially on the Blizzard. Good but not worth it good.

Clint Darden is 40 & has Crohn’s that’s so bad he’s on chemotherapy, and his deadlift is coming back towards 750 now. He recently Boxsquat like 830 again. He just keeps doing what he loves.

If you’re not looking to gain weight go with M-Test + Soy Lecithin and just optimize your hormones. Mass Max is gonna rev up your appetite hard. Nick Best actually uses it to help him gain weight coming into WSM, not because it’s better than drugs but for the hunger.

I too have those moments where i choose food over logic, they taste the best but damn the regret is real lmao. Thats a good idea, but doesnt SL increase appetite too along side other benefits? Its been a while since ive even taken or thought about it so my memory is weak on that subject.

 

[Hyde]

I too have those moments where i choose food over logic, they taste the best but damn the regret is real lmao. Thats a good idea, but doesnt SL increase appetite too along side other benefits? Its been a while since ive even taken or thought about it so my memory is weak on that subject.

Maybe slightly, but Mass Max people say that’s the primary reason they take it, like Vector and Kingslayer - gotta eat to grow after all, even when you don’t want to.

 

[Ulfhednar]

Maybe slightly, but Mass Max people say that’s the primary reason they take it, like Vector and Kingslayer - gotta eat to grow after all, even when you don’t want to.

Thats definitely true, food is the primary source for muscular growth, in conjunction with other factors. Ive read hunger is a effect of increased anabolism.

 

[tyga tyga]

“Such a crappy situation” ?

I ate Denny’s yesterday and then had a DQ Blizzard last night...crapped twice before and after training today, horrible gas all session. Such a dumb move, especially on the Blizzard. Good but not worth it good.

Clint Darden is 40 & has Crohn’s that’s so bad he’s on chemotherapy, and his deadlift is coming back towards 750 now. He recently Boxsquat like 830 again. He just keeps doing what he loves.

If you’re not looking to gain weight go with M-Test + Soy Lecithin and just optimize your hormones. Mass Max is gonna rev up your appetite hard. Nick Best actually uses it to help him gain weight coming into WSM, not because it’s better than drugs but for the hunger.

Man, Crohn’s is a different beast. It can flat destroy all the gains via intestinal flare up.

Man, at 30yr old I don’t know how optimized my hormones can get with a natty sup lol however, I know for a fact when I ran M-test it wasn’t placebo. I respond greatly to fadogia. I’ll probably go that route.

Maybe slightly, but Mass Max people say that’s the primary reason they take it, like Vector and Kingslayer - gotta eat to grow after all, even when you don’t want to.

I’ve got no problem eating lol I can house some food.. my inner fat boy can come out reallll quick.

Thats definitely true, food is the primary source for muscular growth, in conjunction with other factors. Ive read hunger is a effect of increased anabolism.

Absolutely. When I eat a wide range of foods (micros and fruits) my health in general *feels* better.

 

[Ulfhednar]

Man, Crohn’s is a different beast. It can flat destroy all the gains via intestinal flare up.

Man, at 30yr old I don’t know how optimized my hormones can get with a natty sup lol however, I know for a fact when I ran M-test it wasn’t placebo. I respond greatly to fadogia. I’ll probably go that route.

I’ve got no problem eating lol I can house some food.. my inner fat boy can come out reallll quick.

Absolutely. When I eat a wide range of foods (micros and fruits) my health in general *feels* better.

Hell yea, crohns is the gainz and anus destroyer(excluding gay pornstars), what effects are you trying to get from the supplement to help you out?

 

[tyga tyga]

Monday-
Volume day
Squat pyramid 5x5
*egg zampel - 250,255,265,260,255
Bench pyramid 5x5
*same as above
Sumo off blocks top set of 3@9

Wednesday-
Active recovery
Squat 2x5
Db incline 3x5
Kb swing 4 sets of 8-10
Bb row amrap 3 sets

Friday-
intensity
Sq - 3rm
B- 3rm
Stiff legged deadlift 3x5-8r

My volume day allows for more rpe based training (except my pulls) which allows for more sub max weight being handled over time. Obviously, goal again is to increase my weight on intensity days.

W1D1

Squat pyramid
215x5
225x5
235x5 top set
225x5
225x5
*yuck lol

Bench pyramid
185x5
200x5 top set
190x3x5r

Sumo off blocks
335x3@8+

Why did five reps feel like an eternity? Block pulls felt FANTASTIC. I was able to wedge my hips super close to the bar, and load my hams/glutes and quads like a mo’ funkin bawse. We’ll see what happens with the comin weeks but... I’m #allgasnobrakes

Be easy
God bless!

 

[Hyde]

Hell yea, crohns is the gainz and anus destroyer(excluding gay pornstars), what effects are you trying to get from the supplement to help you out?

A 2,000lb raw total in sleeves at 148 would be great

 

[tyga tyga]

Hell yea, crohns is the gainz and anus destroyer(excluding gay pornstars), what effects are you trying to get from the supplement to help you out?

?

The last time I used M-test I had better sleep, fatigue seemed better managed and I had a raise in aggression and libido. Fadogia makes me break out like I was going through puberty again as well lol I had minor strength increases, which at this point I’ll take.

A 2,000lb raw total in sleeves at 148 would be great

 

[tyga tyga]

By far my favorite flavor

I tossed and turned all night last night. You all ever have a specific song stuck in your head? Well, I had a verse on repeat through my mind until midnight . Finally fell asleep but this dude isn’t use to 5hr of sleep lol

Oh, and I’m training tonight because I have to take my lil sugar foot trick or treating tomorrow

Today and tonight will be interesting?

 

[Hyde]

I would have never considered trying that flavor if you hadn’t said that. I haven’t tried any Power Potions but Bob always has great specials going on them so I might now - have you tried the new Citrus flavor? I was thinking about that one.

“Lil sugar foot” ? better send me a picture of the costume bro! That will be worth it despite the effort. I always loved Trick or Treating! Now I don’t even celebrate Halloween lol

Also BOOM! from P.O.D. is catchy as all get-out!

 

[tyga tyga]

I would have never considered trying that flavor if you hadn’t said that. I haven’t tried any Power Potions but Bob always has great specials going on them so I might now - have you tried the new Citrus flavor? I was thinking about that one.

“Lil sugar foot” ? better send me a picture of the costume bro! That will be worth it despite the effort. I always loved Trick or Treating! Now I don’t even celebrate Halloween lol

Also BOOM! from P.O.D. is catchy as all get-out!

Hyde > bangs.

IMO flavors are ranked;

Pineapple
Winter blast (reminds me of sprite)
Purple
Fruit punch

I haven’t had the citrus one yet. But I prefer Hyde’s because the carbonation is less and it actually “quenches” my thirst where as bangs actually make me thirstier lol

Bro, she’s been wearing her costume every other night she’ll get in her closet and put it on.. kills me lol

Psh, Halloween was my favorite “holiday” up until I was 24-25 especially when I would travel to Columbia and get on campus . Still one of my top three days to enjoy, loads of candy who wouldn’t like that?!

 

[Hyde]

Hyde > bangs.

IMO flavors are ranked;

Pineapple
Winter blast (reminds me of sprite)
Purple
Fruit punch

I haven’t had the citrus one yet. But I prefer Hyde’s because the carbonation is less and it actually “quenches” my thirst where as bangs actually make me thirstier lol

Bro, she’s been wearing her costume every other night she’ll get in her closet and put it on.. kills me lol

Psh, Halloween was my favorite “holiday” up until I was 24-25 especially when I would travel to Columbia and get on campus . Still one of my top three days to enjoy, loads of candy who wouldn’t like that?!

Good to know; Winter Blast sounds DECENT! And Bang definitely dehydrate me, but so does coffee - just figured it was the high caffeine.

That’s too funny - I remember doing the same with a power rangers costume when I was 6. Come home from school, become the red ranger, practice tv karate for trick or treating in a few days

College chicks LOVED to find just the skankiest outfits humanly imaginable. It was like Halloween was really a competition to just see who had the lowest standards.

 

[Ulfhednar]

?

The last time I used M-test I had better sleep, fatigue seemed better managed and I had a raise in aggression and libido. Fadogia makes me break out like I was going through puberty again as well lol I had minor strength increases, which at this point I’ll take.





View attachment 173463

I say go with follidrone 2.0! I loved it while i was on it a while ago. I see BLR has another natty anabolic out, maybe try that out?

 

[tyga tyga]

I say go with follidrone 2.0! I loved it while i was on it a while ago. I see BLR has another natty anabolic out, maybe try that out?

I used follidrone when it came out, didn’t get a thing from it. Haven’t tried 2.0 yet.

I’m not sold on vector. I saw one of the reps (maybe) used it and it honestly looked like his before pictures were pre pump and after pictures were closer to him and post pump lol his skin was flushed red too ... dead give away. I’ll wait to see what a couple more non sponsored logs look like

 

[Ulfhednar]

I used follidrone when it came out, didn’t get a thing from it. Haven’t tried 2.0 yet.

I’m not sold on vector. I saw one of the reps (maybe) used it and it honestly looked like his before pictures were pre pump and after pictures were closer to him and post pump lol his skin was flushed red too ... dead give away. I’ll wait to see what a couple more non sponsored logs look like

Yea definitely do so and same thing for me. I got nothing from follidrone but 2.0 was golden for me.

 

[tyga tyga]

W1D2

AR day

Belt less squat
145x2x5r

Dead stop rows
4 sets amraps

Db incline
55x3x5r

Kb swing
3 sets of 8

Green band tricep ext
3 amraps

Mmm... Now I remember why I don’t lift two days in a row.

 

[James Tyr]

In to watch and learn

 

[MrKleen73]

That's okay, get your rest in and smash the next one!

 

[tyga tyga]

W1D3

Bw- 154lb

Squat
95, 135, 185, 225, 275
295x2
300x3 @9

Bench
135,155,185,195
205x3
215x3@9

SLDL ~ belt less
95,115,135
155x3x5r

Banded 45 degree back ext
12,11,10,10

The stiff legged deadlift lit my glute and hams up. I think I’m in a good starting place this block with squats. Need to keep my body weight around 155 for this new year challenge and hit 335–340 by the time it ends. So, onward and upward!

Be easy
God bless

 

[Ulfhednar]

W1D3

Bw- 154lb

Squat
95, 135, 185, 225, 275
295x2
300x3 @9

Bench
135,155,185,195
205x3
215x3@9

SLDL ~ belt less
95,115,135
155x3x5r

Banded 45 degree back ext
12,11,10,10

The stiff legged deadlift lit my glute and hams up. I think I’m in a good starting place this block with squats. Need to keep my body weight around 155 for this new year challenge and hit 335–340 by the time it ends. So, onward and upward!

Be easy
God bless

So 2 months to gain approximately 40lbs on your squat, being that you got 300 for 3 im sure youll get 335 for one in 2 months. Definitely add in a supplement to help your strength and recovery!

 

[tyga tyga]

So 2 months to gain approximately 40lbs on your squat, being that you got 300 for 3 im sure youll get 335 for one in 2 months. Definitely add in a supplement to help your strength and recovery!

I hope so! I ended my last block with 315x3x2r so I *think* I’m in a good position to build on top of that.

I haven’t even decided what I wanted to use yet lol what I really need is quality sleep! I haven’t slept completely through a night in months! I wake up at 2am for no reason (don’t use the restroom) stare at the clock and go back to sleep.. and I’ll do it again around 4pm.

 

[Ulfhednar]

I hope so! I ended my last block with 315x3x2r so I *think* I’m in a good position to build on top of that.

I haven’t even decided what I wanted to use yet lol what I really need is quality sleep! I haven’t slept completely through a night in months! I wake up at 2am for no reason (don’t use the restroom) stare at the clock and go back to sleep.. and I’ll do it again around 4pm.

Damn thats the worse, best get something to keep you sleeping and recovered. Broken sleep sucks.

 

[tyga tyga]

W1D4

This is just a fun day. Decided to add it in for two reasons:

1) to expend some of the cheat meal calories I consumed last night

2) I want to see if a full body day helps or hinders this block. More or less another AR day

10min brisk walk

Db row ss w/bb curl
40x3x20
Bar 3x15

Decline bench ss w/ tri ext
95x3x20
60x3x15

Leg ext ss w/lying ham curl
45x3x20
30x3x15

Machine Lateral raise
30x2x20

Single arm kb carry

Today was invigorating lol had a full body minor pump which was dope. The decline bench was mad awkward, like a deer learning to walk

Anywayzzzz time to adult. Yay, groceries!

 

[Hyde]

I love grocery shopping. Last night I had to go to Walmart by myself, and I never get to really look at the snacks because my lady is always like “we don’t have time for that”!

But last night, I spent so long walking every aisle I started to get back pumps. It was awesome

 

[tyga tyga]

I love grocery shopping. Last night I had to go to Walmart by myself, and I never get to really look at the snacks because my lady is always like “we don’t have time for that”!

But last night, I spent so long walking every aisle I started to get back pumps. It was awesome

Dude, my wife won’t let me go to the store solo dolo. I will browse the store for ever and come back with everything that wasn’t on the list ?

 

[tyga tyga]

W2D1

Body weight 154

Squat pyramid x5
215,225,240,230,225

Bench pyramid x5
175,185,205,190,190

Block pull x3@8
340x3@8

I’m aiming to keep my bench and squat pyramid top set of five at an @8-8.5 rpe. However, my right SI and glute is tender from last week and still tender today. I *think* I had my toes pointed to much and didn’t have my knees/shin angle verticle with my toes. It wasn’t nearly as bad today as it was last week. That or I need to do some abductor work.

Be easy
God bless

 

[Hyde]

Digging the pyramid work; reminds me of Mike T’s load drop stuff. Do the abductor machine! 2-3 sets once a week is huge for prevention I have found and takes 3 min tops. Get a pump and done.

 

[tyga tyga]

Digging the pyramid work; reminds me of Mike T’s load drop stuff. Do the abductor machine! 2-3 sets once a week is huge for prevention I have found and takes 3 min tops. Get a pump and done.

Yeah I’m really bastardizing (not intentionally( but mike uses a % for load 6-9% OR 4-6% depending on the block and doesn’t want a decrease in weights twice, like I’ve done). I’m really just running with whatever this old body and spine can handle!

Looks like I’m hittin the bad girls every Monday and Friday before lifting!

 

[Hyde]

This old body

 

[MrKleen73]

This old body

I know right... no wonder I am falling apart if he has an "Old body"...

 

[tyga tyga]

W2D2

Body weight 153

Standard PC warm up with pubic adjustment (planks, cat/camel, dead bug, iso bear crawl)

Hip abductor
3 sets 15-25

Belt less squat
165x2x5r

Chest support tbar row
25x12
35x12
50x12
60x12

Incline db
75x2x5r

Kb swings
3x8-10r

Ab wheel amraps

Felt some super strength today despite the low intensity work everything moved like gluten, gmo, nitrate and sugar free butter baby

Everything was clicking this afternoon so I’m hoping that continues to Friday *fingers crossed*. I’ve gotten a grip on my eating as well lol so, I should see my weight dip a couple pounds (2-3lbs) on my morning weigh-Ins.

Off to church!

Be easy
God bless

 

[tyga tyga]

Btw my Macros are

CHO 200-250g (depending on if I trained)
PRO 145g
Fat 60g
Kcal 1920-2120

Insight on what I’ve been eating this week

Breakfast
3 chicken sausage
Bagel w/tbsp whipped cream cheese
Black coffee

Lunch
150g redskin potato sautéed w/mushroom & onion
4oz steak

Post workout
Shake + skim milk

Post workout “dinner”
2 serving Kodiak cakes with SF syrup

Dinner
3 whole eggs
Cheese
Guac

Dinner #2
Some lean meat of choice (beef or grilled chicken + rice or couscous)

My breakfast has been a rotation of those chicken sausages with either English muffins and apple butter or bagels w/whipped cream cheese. I use the whipped because of the lower fat content (granted the serving size is less compared to the original) and it’s easier to spread hence less used.

Days I don’t lift I obviously am on the lower cho end and I eat another meal instead of drinking the shake.