Tygas home log for powerlifting and stuff

W5D4
RTS

Deadlift
305x3
305x2x2
*Almost to three plates again fellas

Back ext AMRAPs
Three sets

Supinated row on machine
2 sets
20, 12 reps

Stoked. Rehab and strengthening the problem "areas" are paying off. I'm definitely on "train for respectable deadlift again"
 
Btw, I've been spending 1-3min on my pec with Gua Sha tools in the shower ever day. Will try and bench monday
 
W6D1
RTS

Squat
300x4
300x3

Bench (going for pure volume, only thing that doesn't aggravate my pec)
135x12x2
185x10

Palms facing chins
12,10,8

Seated row
80x10x2
70x10

Next week is the last week of this training block. If everything goes well next week, then this training block has treated me VERY well!
 
W6D2
RTS

Pause squat x3 w/6% LD
245x3
230x3x3

Db bench
40x20
55x15x2
65x15

Lateral raise
8lb x 20x 3

Done.
 
W6D3

Incline db
45x20
55x15
65x15
65x12

Inverted row
Bw x10x4

Machine lateral
25 reps
20
20

Two bicep exercises
Two tricep exercises

Done
 
W6D4
RTS

Deathlift x4
305x4
305x3x2

Rope pull through
60,70,80 x10

That's it.

I golfed this morning so I cut everything short just needed to get my pulling in this week.

Next week I'll train to a hard double on squat and deadlift then a pivot week. Start a new training block after that

So far so good.
 
W7D1
RTS

Squat
315x3
315x2
*Funny story (not really) I set the catches one peg higher than all my previous sets because I haven't squatted 315 in over a year. On my first set, first rep it MOVED. Fast. Second rep, I went a little deeper and hit the catches on the right side . Dumped it.

That was frustrating. Had a buddy peel the weights, re racked the bar and added the plates back. Went right back into my set and squatted the 315x3 with a little left in the tank.

Success.

Db Bench
40x20
60x15
60x12

Wide grip lat pull down superset with seated row

Four sets of 8-12

Done.
 
Nice job man. There isn't much more irritating than hitting the safeties.
 
RegisterJr said:
Nice job man. There isn't much more irritating than hitting the safeties.
Click to expand...

A terrible spotter is another lol which I had too

I just wanted him to hang around the rack just in case.. but he stood directly behind me with his hand on my back like palm on my spine.

??*♂️??*♂️??*♂️??*♂️
 
Forgot to mention. My eating has been sporadic. Still hitting my macros but some days it's within 3 meals others it's 3 meals + 3 snacks.

Lately I've been skipping breakfast (having aminos for breakfast and an energy drink/supplement)

Lunch
5oz steak
250g red potato cooked in olive oil and seasoned

Dinner
Chipotle

Pre bed
4 slices wheat bread with spray butter, stevia and cinnamon
10oz carbmaster milk
1 scoop protein
1oz cashews

Supplements are the same
Vit d 5k iu daily
Multi
Psyillium husk
Digestive enzyme
Probiotic

Sports supplements
20mg ibutamoren nightly
3mg melatonin
1g ArA pre workout

Das it mayne
 
W7D2
RTS

Top end strength is trash from Monday so, I just spent my pause squats with a longer count

Pause squat (3ct ~ Mississippi)
185x4
225x3x2
275x2

Db incline
30x25
50x15
60x15
60x9

45 degree back ext
25x12x4

Friday will be and upper body day. Then Saturday I'll pull (Lord willing) and I'm debating on whether or not to actually have a pivot week or just roll into my next training cycle. I'll see how I feel Sunday lol
 
W7D4
RTS

Deathlift x3 load drop
315x3
315x2x2
Invalid Link Removed

Rope pull through
60x10
70x10
80x10
90x8

45 degree back ext
35x8x3

Done.

It was a nice way to end this training cycle. I mentioned it on my IG, I can't rush this. I'm relatively young (28) and have plenty of time to get back to decent numbers. Focus is to continue to strengthen my weaknesses (obviously lol) and stay healthy!

I think my pec may be recovered as well? Idk, haven't barbell benched in two weeks (I think) and it *feels* better.

Going to lay out my next training block. Will decide if I'm going to roll right in to it Monday or take the pivot week.

Any how end of training cycle numbers

Squat 315x3 @8
Deadlift 315x3 @8
Bench ????

My body weight is still floating around 150-152
 
This isn't set in stone but this is what I'm looking at

Comp movements @9 again with a rep drop (worked very well this last block)

Accessory and secondary movements are @8 repeats to get more work in to build up my work capacity.

Layout *may* change, still mulling it over

Monday
-Squat
-OHP
-Chins

Wednesday
-Pause squat
-Snatch RDL
-Back ext

Friday
-Bench
-Bicep/tricep

Saturday
-Deadlift
-Rope pull through
-Face pulls/ high cable rows (matt wenning seated rows )

Saturday's will always be deadlift with a focus on another hip hinge heavy movement to really re enforce good patterning and neural firing for cues.

As always, I'll keep in the ab rollouts, planks and side planks with progressions, pelvic tilts and 90/90 breathing.

Anyhow, any critiques or suggestions I'm all ears. Goal is to pick a comp just after the new year.

As always, be easy and God bless guys!
 
So you're able to squat again on Wednesday even though you're doing 9RPE squats?
 
Ate whatever whenever today because why not? Well, partly because I know I'm training @6 reps tomorrow

Breakfast
Bacon donut + protein shake

Lunch
Two pulled brisket sandwiches

Snack
Ice cream

Dinner
AYCE sushi

Snack
Cake

Prebed
3 pb&j with milk

#bellyfatgains
#noskinnychampions?
 
Cycle II W1D1
RTS

Comp Squat @9
275x6
275x5

OHP @8 repeats
85x5x5

Inverted row
Bw x10x4

Holy no rep endurance batman. Whatever. Time to build off the squat reps this cycle.

Hoping that since my actual bench frequency is lowered that I can start benching regularly again.
 
Cycle II W1D2

2ct Pause squat x5@8 repeats
225x5x3

Snatch RDL x5@8 repeats
95x5x4

45 degree back ext
20x10x3

Push ups
Bw x10x3

Didn't quite think about the hammering my PC was going to take this day lol Oh well, we'll see what if the frequency carries over on my deadlift (and injury prevention).

Be easy
 
I'll be condensing my training for the next two days into tomorrow.

My father in-law leads the moving ministry at our church and he asked me if I was available to help. So, I will be benching and deadlifting tomorrow.
 
W1D3 Cycle 2
RTS

Condensed training!

Deadlift
265x6
265x5

Bench
185x6
185x5x3

Rope pull through
60,70,80,90 x8

BFR Arms
100 rep tricep and bicep
 
Cycle 2
W2D1
RTS

I was lethargic today until about 3pm. Generally weak feeling as well. I'm not sure what that was about but it definitely transferred over to my training today.

Squat
275x4
275x3x3

Bb OHP
95x6x3

45 degree back ext
25x10x3

I prolly need to chill out on these 'eat anything and everything days too' lol my belt doesn't feel any tighter but I look softer.

Also, the ArA is destroying my knees, elbows and shoulders. General aches and stiffness that's stuck around the last few weeks of training. Basically when I started the ara.

Anyhow, tomorrow we rest and Wednesday we pause squat, row and RDL.

Be easy
 
Cycle 2

W2D2

RTS

2ct pause squat
225x6x3

Inverted row
Bw 12,10,10,10

Snatch RDL
100x6x2

Banded (blue mini) push ups
12,10,10,10

Made some strides today with squat volume/reps which is nice. Also, the pec seems to be almost 100% again, boom another bonus!

If you all haven't noticed I didn't incorporate load drops on my supplemental lifts I'm using @8 repeats instead.

Friday is Bench and BFR arms.

Be easy
 
Cycle 2
W2D3
RTS

Bench (reps x sets)
205x4
205x3x4s

45 degree back ext (2-0-2 tempo)
10x10
25x8x3s

BFR high cable curl
2 sets 6r bb curl

V-bar tri ext
70,80,90 x10
70x12x2s

Pallof press
Four sets each side 10 reps

Hanging leg raises
Three sets of 10

Pec is still holding up haven't had any soreness or tightness where I did previously. Also got a good amount of reps in with 205, i think once my intensity goes up and volume comes down I'll be in for a bench PR.

Pulling tomorrow morning.

Be easy
 
Cycle 2
W2D4
RTS

Deadlift
300x4
300x3x3s
Invalid Link Removed

Rope pull through
70,90,95,95 x8

D handle face pull/spreads
40x15
50x12x3s

D handle pull down
80,90,100,100 x10

Good day all things considering lol had less than optimal sleep maybe ~4hrs? And was stiff as a board this morning. However after going through my entire warm up for lower body, it let up some. Deadlifts are starting to give me confidence again in pulling, which is good.

Be easy
God bless!
 
Cycle 2
W3D1

Squats
275x5
275x4x3s

Swear I'm getting so much practice with 275 lol however it's moving quicker and my rpe is a little better

OHP
105x4x3s

45 degree back ext
30x8x4s

Tried a sample of OL reign. It's a hard hitter and that is a sure thing. Noticed my bracing has gotten more routine/natural as well, that can only help in the long run.

Tomorrow's a rest day

Be easy
God bless!
 
Not that anyone cares but my biceps are TRASHED. I've never ever in my life had my biceps sore like that this.

BFR high cable curl
Tourniquets to an 8-9 tightness
70 reps in four sets

Triceps get the business this Friday
 
I thought you were supposed to keep the tourniquets at a 6-7 in tightness? Too tight and you start to effect arterial blood flow into the target muscle vs just venous return like youre aiming for.
 
I'm looking for Dr zourdos article, I could've sworn he had a 8-9 for arms and lower body at a 7.

However you may be right jswain34 !
 
Hmmm, let me know! I didnt know there was supposed to be a difference between upper/lower and i dont really do bfr much (although I probably will once I start school since I may not have time to prioritize going to the gym 4 days a week). So id like to know how to do it (properly) when that time rolls around!
 
jswain34 said:
Hmmm, let me know! I didnt know there was supposed to be a difference between upper/lower and i dont really do bfr much (although I probably will once I start school since I may not have time to prioritize going to the gym 4 days a week). So id like to know how to do it (properly) when that time rolls around!
Click to expand...

Can not find it. I may have to open the DUP PDF from zourdos. I *believe* it was actually in that.

So far from what I've read from Jeremy loenneke and Layne Norton is enough pressure to occlude 50-80% blood from from the muscle.

I wish I could find that tid bit from Mike. If my memory serves me right, the difference between tourniquet pressure for your legs is because of the size of the muscle being pinched off and the femoral artery/vein.

Let me find that file and I'll edit this post with what I actually find lol
 
Cycle 2
W3D2
RTS

Inverted row w/body weight
20,12,10,10

2ct pause squat x4@8 repeats
235x4x4s

Blue mini band push ups AMRAPS x4
20,15,12,12

Snatch RDL
105x4x3s

Leg raises
12x3

Productive day. Things are beginning to build again. Pauses felt strong, although I may need to address my weak range next training cycle because it's VERY evident where I slow down out of the hole.

Be easy
God bless
 
Cycle 2
W3D3
RTS

Bench press
215x5
215x4x2

CGLP (2-1-2 tempo)
50,60,70 x10

BFR tricep
75 reps four sets (30/15/15/15)

Db curl
Four sets

Leg raises
Three sets

Ab rollouts
Three sets

Pallof press
2 sets both sides

Making strides with bench again. As long as I keep incremental loads weekly (or RPE the same with previous load) i think the pec will hold up. Fingers crossed for a bench PR at the end of this cycle. Also, may switch the last four weeks of OHP with incline bench. Will decide this weekend.

Tomorrow we pull

Be easy
God bless
 
Cycle 2
W3D4
RTS

Deadlifts didn't happen. Durning my warm ups on 225 I had (what I hope is) a minor tweak in my lumbar. This happens a few months back when I was squatting. It's always on my right side, which would be the side this disc(s) are bulging on. I mistaken It as a QL strain but I know it's not.

So I shut it down. Did some TGU so I didn't feel like I did nothing.

Anyhow. Be easy guys
 
Cycle 2
W4D1
RTS

Comp Squat x4@9
285x4r
285x3rx2s

Inverted row AMRAPS
BW x 15,12,9,9

Strict OHP (Myo reps)
105x3+3+3

45 degree back ext w/blue mini
12,10,12,10

Despite the minor back tweak I had a good, actually a GREAT squatting session. Had to "warm" up for quite sometime though to ensure no aggravating the already tense lumbar.

Rest day then another session

Be easy
God bless
 
Found a meet.

It's the APA fed (apparently this is a popular federation here in Missouri lol)

Anyhow, it's January 27th.

Time to start buckling down. Will more than likely focus on my squat since it doesn't cause any discomfort or Irritate my back like deadlifts do.
 
Cycle 2
W4D2
RTS

Squat against blue mini (choked)
185x5r x3s

Lying leg curl
55x8x3

AMRAP push ups against blue mini
21,15,14 = 50 reps

I'll bring specificity back either 12 or 10 weeks out. Need to hammer my weak range woes.

Be easy
God bless
 
Cycle 2
W4D3
RTS

Deadlift
305x4
305x3r x3s

Rope pull through
70,80,100,100

Pronated close grip pull up
10,10,5

Deadlifts felt solid. Making more strides albeit slow and small. I'm also pulling away from the mirror, let's me focus on bracing better. Didn't have any pain where I tweaked my back last week but you can see (I'll post the vid to my IG later) the hesitation and shaking once I break the floor.

Anyway, ill bench and hit arms tomorrow.

Be easy
God bless
 
Cycle 2
W4D4
RTS

Bench x4
225x4
225x3r x3s

45 degree back ext with blue mini + 20lb
10,10,8,8

High cable curl 3 sets + 1 drop set

Rope ext top set + 3 drop sets

Bb curl 3 sets pyramid (12,10,8)

Tricep ext 4 sets of 8

High face pulls
15,12,12,12,12

Trained late today with zero food in me except from last nights cheat meal (which was a pint of pumpkin cheesecake ice cream from cold stone) and the 25g HBCD intra. I usually train at 7-8am so it's not bad but today I trained around 1145. So, I was HUNGRY. Anyways, the pecs holding up! With no nagging injuries and the incremental growth/pounds I'm adding I'm really enjoying training again! Need to really keep hammering my PC, to keep the shaking at minimum and risk of injury low.

Anyway, another cheat meal tonight with my wife's company at a fancy schmansie restaurant ($70 steaks ). Take a stab at what him getting

Be easy
God bless
 
Cycle 2
W5D1
RTS

Squat
305x3
305x2

Strict OHP (myo reps)
105x12

45 degree back ext
Blue mini + 10lb
12,12
Lose 10lb weight
10

Geez. Today was not my day. On to the next.

Be easy
God bless
 
Cycle 2
W5D2
RTS

Squat against blue mini
190x4x3

Leg curl
55x10x3

Db bench
30,45,50,55 x15

Supinated wide chins
8,6,6,6

Half kneeling pallof press
40x10x2 per side
30x10x2 per side

I was beat after the leg curls. Had crap sleep the last two nights which Monday may have been from kranken (spartas pre) ... no idea what happened last night.

Idea of how I've been eating as of late.

Lunch
6oz 90/10 burger w/fixings & bun (obviously)
Some sort of chips

Intra Xtend endurance (25g cho)

Post workout
Kodiak protein pancakes w/ blueberries $ SF syrup

Dinner
2c couscous
100g chicken

Dinner 2
Homemade chicken samdwhich w/fixings & bun

Bed
8oz trumoo chocolate milk
1 scoop protein

Training days is (roughly)
Cho- 250g
Pro- 150g
Fat- 60g

Rest days
Cho-200g
Pro-155g
Fat-70g
 
How were the expensive schmancy steaks from then other night?!
 
jswain34 said:
How were the expensive schmancy steaks from then other night?!
Click to expand...

10/10. I got a 14oz NY strip and they sautéed some onion and mushroom and dumped it on top.

Also got a caramel gooey butter cake topped with homemade cinnamon ice cream.. dude, lol it was insanely good.

I'd hate to see the bill tho
 
Cycle 2
W5D3
RTS

Deathlift with rep drop
315x3
315x2rx3s
Invalid Link Removed

Rope pull through
90,100,110 x8

Kb swing
44x10x3

Pretty happy with tonight's pulling. IMO my form didn't deviate from an optimal/health standpoint either (no lumbar rounding - gotta protect that bad boy now lol)

Last two weeks of this cycle bands will come in after my working sets.
 
Cycle 2
W5D4
RTS

Comp Bench
235x3
235x2r x2s

Plate loaded dip machine
45x12
70x12x2
90x10x2

V bar tricep ext
4 sets of 15

Db curl
20,25,30,30 x10

Bb curl
50,60,60,50 x10

45 degree back ext w/35lb kb
4 sets of 10
 
tyga tyga said:
10/10. I got a 14oz NY strip and they sautéed some onion and mushroom and dumped it on top.

Also got a caramel gooey butter cake topped with homemade cinnamon ice cream.. dude, lol it was insanely good.

I'd hate to see the bill tho
Click to expand...

Woooooh hot damn. Skip the mushrooms and I'm all over that shiz.
 
Cycle 2
W6D1
RTS

Comp squat
320x2
320x1

*SIJ popped.. again. No muscle guarding, pain or anything of that nature. However it did tense up SOME. I wish I knew how to keep it adjusted so it didn't do it when I squat or pull. It's adjusted itself when I've done my 90/90 before in the morning but hasn't in a while now. I typically am squeezing either my bench block or foam roller between my legs while doing the 90/90 and it'll clunk when I drop my low back, back to the ground. Hasn't though, like I said in a while.

45 degree back ext w/blue band
12x4

Skipped OHP because I didn't want to risk my lumbar.

Any help would be great. I've tried the K. Starrett self pelvic/SIJ method and although my pubic/pelvic adjust my right (problem one) SIJ won't adjust or clunk.

Thanks!
 
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