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Tygas home log for powerlifting and stuff

I think we may need to work on your execution of eating all the calories you can! ;) You have to at least have 2 cinnamon rolls!!!

ONE cinnamon roll... PFFFFFT!!!!! ;)
 
MrKleen73 said:
I think we may need to work on your execution of eating all the calories you can! ;) You have to at least have 2 cinnamon rolls!!!

ONE cinnamon roll... PFFFFFT!!!!! ;)
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Lol

I can’t believe I took on stress eating. I’ll have to nip that in the bud.
 
Week 3
Day 1
Wave 3

Squat
250x3x5r

Bench
205x3x5r

Db row

50,60,65,65 descending reps 12-6
 
Week 3
Day 2
Wave 3

Block pull
320 for five singles

Squat (went belt less for most of it)
205x3 belt less
225x4 belted

Spoto press
185x5x3r

1100m row

Squatting without a belt was a huge confidence boost. I don’t remember the last time I squatted over 95lb without a belt and no pain. I mean the last two weeks I’ve been gradually adding to my “recovery” days (today), belt less squatting and when I hit 205 I was ecstatic! I’ll probably program them dudes back in now with mindful loads.

Pulling went well too. Although frequency has always been the primary driver to a bigger pull for me so my next few waves will have 2x a week pulling with addition PC work.

Anyhow, be easy
God bless
 
Week 3
Day 3
Wave 3

Squat
315 for three singles
Invalid Link Removed

Bench
235 for three singles

Had some funky left hip flexor pain going on. Well, not pain per se but it’s sore? About were my sticking point is, is when I’d have issues. So, instead of ego-ing my way through five singles I did the three and called it.

Skipped my snatch grip pulls tonight because I needed to pick my daughter up at 530. I’ll move them dudes to tomorrow.

Next week is a deload and then I’ll start a new block. I’m going to starts incorporating @8 singles for a top set before my working sets (this is still subject to change lol)

Anyhow, cheat meal tonight.

Be easy
God bless
 
tyga tyga said:
Week 3
Day 3
Wave 3

Squat
315 for three singles
Invalid Link Removed

Bench
235 for three singles

Had some funky left hip flexor pain going on. Well, not pain per se but it’s sore? About were my sticking point is, is when I’d have issues. So, instead of ego-ing my way through five singles I did the three and called it.

Skipped my snatch grip pulls tonight because I needed to pick my daughter up at 530. I’ll move them dudes to tomorrow.

Next week is a deload and then I’ll start a new block. I’m going to starts incorporating @8 singles for a top set before my working sets (this is still subject to change lol)

Anyhow, cheat meal tonight.

Be easy
God bless
Click to expand...

I get a funky feel in my right adductor going into my groin sometimes when squatting and it is around the same area, by that I mean my sticking point. I do the same if the stability is not there, aka any abnormal discomfort or off feeling. Watching this has allowed me to have some pretty nice squatting days recently because when that is not an issue I seem to be able to work much heavier on squats. When it is touchy in the warm up sets I tend to have to limit the weights.
 
MrKleen73 said:
I get a funky feel in my right adductor going into my groin sometimes when squatting and it is around the same area, by that I mean my sticking point. I do the same if the stability is not there, aka any abnormal discomfort or off feeling. Watching this has allowed me to have some pretty nice squatting days recently because when that is not an issue I seem to be able to work much heavier on squats. When it is touchy in the warm up sets I tend to have to limit the weights.
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Yeah it’s been feeling wonky the last week and a half. Have been driving them into the ground the last few cycles. And this past wave I’ve been using more rebound and dorsiflexion than I ever have since I’ve become more confident in my lumbar and SIJ.
 
Rough layout

Monday (heavy)
Squat @8+ single
6-9% load drop 3x3r
Bench @8+ single
6-9% load drop 3x3r
PC accessory & upper back

Wednesday (recovery)
Block pull @8+ single
6-9% load drop 3x3r
Belt less squat @8 single
10% load drop Single set of 8
Floor press @8 single
10% load drop single set of 8

Friday (volume)
Squat @8 single
6-9% load drop 5x5
Bench @8 single
6-9% load drop 5x5
Back accessory

Saturday
Snatch grip dead @8 single
6-9% load drop 3x5r
Bicep/Tricep
Rear delt

Still going to squat and bench 3x a week but am now pulling 2x a week. I’ll be turning up the core work as well.
 
Leisurely ate today lol

Before church
40g protein shake

Breakfast
Massive omelet at a small diner
Egg, ham, cheese, peppers and mushrooms
Hash browns
Sourdough toast
* I actually only at half the omelet this morning after church then ate the other half for lunch lol

Dinner
6oz pork chop with dressing
6oz of Black berry cobbler

Will eat something else before bed lol try and not be irresponsible with the food choice

Edit* current status after eating cobbler and not giving any type of cares lol Invalid Link Removed
 
Deload

Belt less pause
185x3x4r

Bench
185x2x5r

Neural firing pull ups

This deload won’t be ideal since my hip flexor is jacked. I took what I could today based off the feeling. I don’t think I’ll decondition that much from the last of stimulus but I could be wrong.

Anyhow.

Be easy
God bless
 
Sometimes you just get what you get that day. Gf was weak AF on max doubles on squat Sunday, but PRd deficit deadlifts this morning no problem 2 days later
 
Hyde said:
Sometimes you just get what you get that day. Gf was weak AF on max doubles on squat Sunday, but PRd deficit deadlifts this morning no problem 2 days later
Click to expand...

That's just how it goes sometimes, no rhyme or reason. At least not obvious ones.
 
Deload numero deuce

1” block pull
275x3

Leg ext
40x25
50x20
50x15

Db bench
90x5

1200m row

No squatting since my hip flexor/s is still on the wonky side. Also, the 1” block pulls are what will be in rotation this next training block, figured I need to train the movement before it actually start pulling off the height lol

Also, I just added the rowing the last three weeks so that *may* be the culprit to my left hip flexor being sore/strained?
 
tyga tyga said:
Deload numero deuce

1” block pull
275x3

Leg ext
40x25
50x20
50x15

Db bench
90x5

1200m row

No squatting since my hip flexor/s is still on the wonky side. Also, the 1” block pulls are what will be in rotation this next training block, figured I need to train the movement before it actually start pulling off the height lol

Also, I just added the rowing the last three weeks so that *may* be the culprit to my left hip flexor being sore/strained?
Click to expand...

Are you rowing 1200 for time? I can't imagine if not sprinting that it would be from that. There is literally almost no resistance during the flexion of the hip. So unless doing it quickly I would be surprised if that were causing it. However I could totally be off too.. I do try to ull my feet to me thinking of the feet when I do them. Pulls more on the hamstrings, maybe try thinking of the return movement that way so the hamstrings to the lions share of the work getting back to position.
 
Row for distance. I have the straps over my forefoot and pull myself back by flexing my toes towards me. I’m trying to correct it, I’m almost 100% positive that’s what’s caused it, mainly because it’s tender after I row.
 
Last day of deload

Belt less squat
275x1

Db incline
75x6

Rope pull through
3 sets of 8

Everything was a 7-8 RPE. Also, the belt less squat was a huge PR since my injury and a MASSIVE confidence boost. It’s been a year + since I’ve squatted belt less so I’m excited.

Next block starts Monday

Be easy god bless
 
New block new me

Squat
305x1 @9 single
280x2x3r 8% ld

Bench
235x1 @9 single
215x2x3r 8% ld

Lat pull down ~ myo reps
8,6,4 = 18 reps

Have to move my snatch grips to Friday. Today was LONG because I have pre activations and prehab work first which is ~15/20 min.

Be easy
 
1” block pull
315x1 @9 single
290x2x3r

Belt less high bar
200x8

Floor press
200x8

Time to build off the lower block pull. I’m excited about where I’m starting, weight wise on them. If I can continue to pull 315 consistently then I’m headed in the right direction! Friday I’ll get more volume in on pulls with my SG dead.

Off to church.

Be easy
God bless!
 
Glad to see you smashing that without pain brother. Stay the course and don’t let up on the prehab!
 
Hyde said:
Glad to see you smashing that without pain brother. Stay the course and don’t let up on the prehab!
Click to expand...

Thanks fam! It’s been a long time coming that’s for sure (2yrs). I’m starting to push it a little more with the frequency of pulling, now.

Well see. Need to train smarter in my old age now lol
 
W1D3

Squats
280x1 @8
255x3x5r 9% ld

Bench
225x1 @8
205x3x5r 9% ld

Seated row Myo-Reps
8,8,9,8

I got off work late, had to take a dump before lifting and activations/prehab took longer than normal because my erectors were already fried from the belt less work Wednesday.

Tomorrow morning I pull, BFR arms and Arnold’s.

Be easy
God bless!
 
Tomorrows workout sounds fun! I love pulling, if I could do it more often without breaking myself I would!
 
W1D4

Snatch Grip dead
275x1 @8
255x5 9%ld
255x4

Two bicep
Two Tricep
Standing db Arnold’s

Done.

I had maybe, two solid hours of sleep last night. I’m going to nap at some point today and go to bed early tonight... how am I suppose to train if my recovery sucks lol

Also, for the first time since I started pulling hook (two years?) it almost failed me
 
I see you had to get the offset wheels to get those things on your chassis! Those quads hang off of that knee!!!
 
W2D1

Squat
310 @9 single
285x3x2r 8% ld

Floor press
240 @9 single
225x3x2r 6% ld

Lat pull down myo-rep

Sooooo I bodied 3/4 a tray of sea salt caramel brownies, “monkey bread”, and a massive bowl of home made taco nachos yesterday and I’m holding literally 5.5lb of water lol my shoes were even tight putting them on. Also, my knee sleeves left indentions on my shins for well over two hours

However, GREAT session.

Tomorrow we rest

Be easy
God bless!
 
Loving the beard!!!!
 
Man what a refeed, sounds like it did the trick for improved performance!
 
Hyde said:
Powerbloat!
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Power indeed! Lol I woke up at 150.4lb so 4.9lb washes off already
puccah8808 said:
Loving the beard!!!!
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Thanks! I try to keep it lined and trimmed.. can’t look like I should be on a no fly list lol
MrKleen73 said:
Man what a refeed, sounds like it did the trick for improved performance!
Click to expand...

Wish it was a refeed lol I had my “cheat” meal Friday night. Sunday was just pure gluttony whatever though, not going to beat myself up about it!
 
W2D2

1” block pull
320x1 @9
295x3x2r 8% drop

Belt less squat
265x1 @8
240x6 10% ld

Bench
235x1 @8.5
210x6 10% ld

My wedge has definitely gotten better. Glute firing was pretty much 50/50 even after the rope pull throughs for pre activation.. I’m not sure what was going on there but I came out with a 10lb increase over my last @9 and no re-injury so it’s a win. However, the bar took a decent chunk out of my thumb

Off to church

Be easy
God bless!
 
Oh that hook grip slip? My fingers are short and the hook grip is really hard for me to do well. Yeah it hurts i get that but I can't really get my fingers over my thumb enouhg to really lock it in good. Sucks because I would prefer to do all my pulling double overhand. I pull double overhand up to 405 anyway before switching to over under, but wish I could go all the way with the double over grip or hook grip.
 
MrKleen73 said:
Oh that hook grip slip? My fingers are short and the hook grip is really hard for me to do well. Yeah it hurts i get that but I can't really get my fingers over my thumb enouhg to really lock it in good. Sucks because I would prefer to do all my pulling double overhand. I pull double overhand up to 405 anyway before switching to over under, but wish I could go all the way with the double over grip or hook grip.
Click to expand...

My hands are just too small. I trained it for like 12 weeks and it didn’t really go anywhere. I would lose my grip every time I’d try 5 plates, and the callus wasn’t building as often as they would rip.
 
W2D3

Squat
275x1 @8
255x4x4r 8% ld

Floor press
225x1 @8
210x4x4r

Myo Rep seated row


Gravity was on 100 today. I didn’t have the best of sleep and may have had some tiny fatigue carry over from Wednesday’s pulling. Put the work in.

Added a set in on squat and bench to move more total pounds this session that the previous week.

My right knee (surgery knee) has been giving me a whole lotta trouble this last four weeks. Been masking the pain (stupid I know) with “freeze it” rub. Oh well.

Be easy
God bless
 
MrKleen73 said:
Oh that hook grip slip? My fingers are short and the hook grip is really hard for me to do well. Yeah it hurts i get that but I can't really get my fingers over my thumb enouhg to really lock it in good. Sucks because I would prefer to do all my pulling double overhand. I pull double overhand up to 405 anyway before switching to over under, but wish I could go all the way with the double over grip or hook grip.
Click to expand...
That’s a strong DOH. Yeah, it started to slip on my snatch grip pulls last Saturday but this weeks pulling was fine. I’m not sure when the chunk got taken out but I felt it later lol
Hyde said:
My hands are just too small. I trained it for like 12 weeks and it didn’t really go anywhere. I would lose my grip every time I’d try 5 plates, and the callus wasn’t building as often as they would rip.
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*knock on wood* I haven’t torn a callus yet (however I’m not pulling near the weigh you are/did)
 
W2D4

Snatch grip Dead
295x1 @8
270x2x4r
270x3

Standing DB Arnold
Four sets

Arms
2 exercises each

My SGD feel more comfortable than the 1” block pulls. No grip issues today and I lifted at the Y with one of my buddies and that dude grabbed a bar that had close to zero knurling lol Also, some guy complained about me “dropping” the weight. I get it, it’s not a lot of weight but I wasn’t dropping from my hips... I let it drop (still guided) prolly an inch below my knees. Lol he said, “get stronger and you can control it”. Now, typically I don’t bite my tongue but I’m trying to be better at taming my tongue and not being so reactionary. Today I prevailed lol

Now, time to stay anabolic today and tomorrow aka lay around, eat and play with my daughter.

Be easy
God bless
 
Props to you my friend! I got annoyed just reading it.

I might have responded with "Stay in your lane and you won't be told to shut up!" or "Maybe, but it won't stop you from being an ass hole!"

I am proud of you. It would have been pretty hard for me not to respond...
 
MrKleen73 said:
Props to you my friend! I got annoyed just reading it.

I might have responded with "Stay in your lane and you won't be told to shut up!" or "Maybe, but it won't stop you from being an ass hole!"

I am proud of you. It would have been pretty hard for me not to respond...
Click to expand...

It was different, I can say that.
 
W3D1

Squat
315x1 @9 ~ easy
295x5x1r 6% ld

Bench
245x1@9 ~ easy
230x5x1r 6% ld

Myo Rep lat pull down
130x8,6,4

That’s all she wrote. I need to be more diligent at stretching/lax balling my left TFL (narrowed down the pain/soreness). When I actually stay on top of it, I don’t really have to much irritation but when I miss a few days... look out.

Need to look into a good joint supplement as well. I may go the cheap route and pick up Jarrow Formulas joint supp or bulk cissus. My right knee is STILL bothering me. After a few sets plus my warm ups it’s fine but until then it is a pain in my rear.

Be easy
God bless
 
Pretty common lunch for me

4-5oz chopped steak
1.25c white rice
Sweet chili sauce

Invalid Link Removed


Just realized my “breakfast” for the last five weeks has been 12oz Kiefer, that’s it lol
 
tyga tyga said:
Pretty common lunch for me

4-5oz chopped steak
1.25c white rice
Sweet chili sauce

Invalid Link Removed


Just realized my “breakfast” for the last five weeks has been 12oz Kiefer, that’s it lol
Click to expand...

I would be hungry immediately lol
 
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