Tygas home log for powerlifting and stuff

W3d2

1” block pull
335x1 @9 PR
310x5x1r 6% ld

Belt less high bar
275x1 @8
245x6 10% ld

Floor press
225x1 @8
205x6 10% ld

Face pull
30,15,12,12

That’s all she wrote. Very productive workout. I was trying to reset my pubic bone and it wouldn’t pop and I thought to myself, “this can’t be right” so I tried one more time, and I’m glad I did because it finally clunked into place. And I know from the past that when I don’t reset it, I get shearing and a pop over my right SI and then it’s over. So, I’m glad I stayed at it. I need to figure out my knee pain.. for real. My TFL and hip flexor(s) have calmed down since I’ve been mashing and rolling it while putting it through ROMs but this knee is killing me. Who knew at 29 I would be falling apart?

Oh and next week my reps ramp back up with the same fatigue. Yay.

Be easy
God bless!
 
W3D3

Squat
280x1 @8+
255x5
255x2x4r

Bench
230x1 @8
215x5
215x2x4r

RG Lat pull down
Myo-rep

We’ll see how Monday goes. It’s crazy, by Friday everything feels 10-15lb heavier than Monday hell even Wednesday!

Either way, I have SGDL tomorrow. No cheat meal tonight cuz I’ll be having it tomorrow.

Be easy
God bless
 
W3D4

SG deadlift
315x1 @8 pr
290x2x4r Invalid Link Removed ~ forget to clip it. So... fast forward lol don’t have to watch my ritualistic set up, breathing, wedging and everything else lol

45 degree back ext + green band
Four sets of 12-15

Standing db Arnold
25,30,30x10
35x8

Hammer curl
Pinwheel curl
Cable rope ext
Tricep ext on machine

PUMPED from the SG deadlift PR. Felt kinda “meh” warming up so I was taking the sets in stride. But, when 295 moved relatively quick and easy I figured, “capitalize on this” lol I’m even more ecstatic that I’m pulling 315 more consistently with my main pulling day and now with my variation.

My hip is JACKED up. I don’t think rolling/mashing is the answer here. So, I *think* this upcoming week I’m going to BFR my legs, hope it will restore the hip and keep the strength I’ve obtained since my plethora of set backs lol

Idk, if you all have any ideas I’m all ears

Thanks
God bless!
 
Nice work on those pulls.
 
W4D1

Squat
320x1 @8.5 Invalid Link Removed
290x2x3r 8% ld

Bench
245x1 @9
225x2x3r 8% ld

Seated d-handle row
Myo reps

So, as you can see I didn’t do BFR and I went ahead and squatted with this bum hip/TFL/ IT tie in. If this wasn’t so irritating and I wasn’t afraid of going full potato and shredding my hip I bet I’ve got 15-25lb in me for a true @10

Be easy
God bless
 
tyga tyga said:
W3d2

1” block pull
335x1 @9 PR
310x5x1r 6% ld

Belt less high bar
275x1 @8
245x6 10% ld

Floor press
225x1 @8
205x6 10% ld

Face pull
30,15,12,12

That’s all she wrote. Very productive workout. I was trying to reset my pubic bone and it wouldn’t pop and I thought to myself, “this can’t be right” so I tried one more time, and I’m glad I did because it finally clunked into place. And I know from the past that when I don’t reset it, I get shearing and a pop over my right SI and then it’s over. So, I’m glad I stayed at it. I need to figure out my knee pain.. for real. My TFL and hip flexor(s) have calmed down since I’ve been mashing and rolling it while putting it through ROMs but this knee is killing me. Who knew at 29 I would be falling apart?

Oh and next week my reps ramp back up with the same fatigue. Yay.

Be easy
God bless!
Click to expand...
I feel ya there im 28 and feel like im falling apart. Combination of alot of heavy lifting, physically demanding work, 3 kids with another on the way and little rest and also my go big or go home lifestyle is taking its toll i think lol so now im being forced to take a look at my health and see what i can do to change it
 
Nice work as usual! I did squats tonight too. TONS of them!
 
christ83189 said:
I feel ya there im 28 and feel like im falling apart. Combination of alot of heavy lifting, physically demanding work, 3 kids with another on the way and little rest and also my go big or go home lifestyle is taking its toll i think lol so now im being forced to take a look at my health and see what i can do to change it
Click to expand...
Congrats on the newest addition to the family! How many boys and how many girls? Even split would be nice I honestly wouldn’t mind one more, I use to say “one and done” but I miss the baby lol My daughter is at such a fun age now though

Yeah, I use to just go in on every session. Now I have to be mindful more than ever if I want to keep lifting into my 40s
MrKleen73 said:
Nice work as usual! I did squats tonight too. TONS of them!
Click to expand...
I appreciate it! That @9 single is slowly creeping up!
 
tyga tyga said:
Congrats on the newest addition to the family! How many boys and how many girls? Even split would be nice I honestly wouldn’t mind one more, I use to say “one and done” but I miss the baby lol My daughter is at such a fun age now though

Yeah, I use to just go in on every session. Now I have to be mindful more than ever if I want to keep lifting into my 40s

I appreciate it! That @9 single is slowly creeping up!
Click to expand...
Thanks man. I got 2 boys and a girl now and the new ones another boy. Poor wife and daughter are gonna be outnumbered badly lol
 
christ83189 said:
Thanks man. I got 2 boys and a girl now and the new ones another boy. Poor wife and daughter are gonna be outnumbered badly lol
Click to expand...

Nah... that makes it about even but still in there favor... Do not underestimate the amplification of estrogenic synergy! Where there are two or more the estrogen effect is multiplied by a factor of 2! You need a few more males to turn that balance in your favor! ;)
 
MrKleen73 said:
Nah... that makes it about even but still in there favor... Do not underestimate the amplification of estrogenic synergy! Where there are two or more the estrogen effect is multiplied by a factor of 2! You need a few more males to turn that balance in your favor! ;)
Click to expand...

Lol

Im barely out numbered but I can tell.
 
W4D2

1” block pull
335x1 @8
310x2x3r 8% ld

BFR leg ext
75 reps

2 board bench
225x6 @9

Was rushed on bench (last exercise) so I just hit a top set of @9 and bounced. Also, the pulls were easier this time around than last week so, minor improvement. I also pulled with the most bent bar in the gym with collars that don’t roll... at all.

Anyhow
Be easy
God bless
 
Hyde said:
It’s nice when you feel strong on the trash equipment...makes it fun when you get the good stufd
Click to expand...

The bar I pulled on is as close to a buffalo bar as one could get without actually buying a buffalo bar lol
 
W4D4

This was a cram session since I didn’t lift yesterday.

SGDL
315x1 sandbag
Face RPE @12
Invalid Link Removed
My right SI felt... off. So, I didn’t want to really push it. But, watching the video I definitely am good for more.
290x4r
290x2x3r

BFR leg ext
100 reps, ascending weight, descending reps.
Reps -> 30,20,20,15,15

BFR Bicep/Tricep
75 reps for both

Incline bench
70x6 @9

45 degree back ext + medium band
3 sets of 12

I’m losing feeling at the tips of my thumbs. I’m thinking I need to pull my singles hook and then move into straps for my down sets. Also, I think the BFR and not squatting is helping the left TFL/IT. Not nearly as sore/tender/strained as it was. I’m still rolling it and mashing it as well, as I’m hoping I can go into this next week and squat. We’ll see how it pans out.

Be easy
God bless!
 
That face tho...

Most guys that hook work up without straps and add straps for any rep work, or use straps warming up and hook for one hard work set, then add them back for remaining work. But nobody who hooks does all their work hookin’
 
Hyde said:
That face tho...

Most guys that hook work up without straps and add straps for any rep work, or use straps warming up and hook for one hard work set, then add them back for remaining work. But nobody who hooks does all their work hookin’
Click to expand...

I know right? Face aesthetics 2/10

Straps it is!
 
Breakfast and partial lunch for the week

Invalid Link Removed

Quiche is-
Pie crust
4c egg beaters
1/3 less fat cream cheese (4oz)
3/4 cup baby bells mushrooms
2 cups spinach
3 tbsp green onion
1 cup Fat free cheddar cheese

Chicken is something pre made at aldi
Stuffed chicken breast with asparagus and cheese. Will eat this with a cup of couscous

Dinner is chopped steak and rice

Fill the rest of my macros with krustez protein pancakes, Kiefer, protein
 
Hyde said:
How do the creamhorns and other treats fit into those macros?
Click to expand...

What’re creamhorns lol

If I want something, I eat it lol Ive become very lax on my diet over the years. As long as I can still see my top four abs I’m ok with it.
 
christ83189 said:
Thats how ive always been. Unfortunately i cant see my top 4 abs right now :( lol
Click to expand...

You’ll get there. Realistically I don’t HAVE to see my abs because I won’t compete in another bbing show. But, it’s pretty cool to have them
 
tyga tyga said:
You’ll get there. Realistically I don’t HAVE to see my abs because I won’t compete in another bbing show. But, it’s pretty cool to have them
Click to expand...
I agree. I dont need them to be on display for any reason other than i like to have them. Thats why im trying to get them back before weather warms up. I dont like taking my shirt off when im chubby
 
W5D1

Squat
315x1 @9+
290x3x2r

2 board bench
265x1 @8.5
245x3x2r

Wide grip LPD
Myo-rep w/140lb
17 total reps

Didn’t have any tenderness/pain or soreness over my left TFL. That’s a bonus. However, I was SHAKEY going into the whole, like I’ve never squatted before, I’m sure some of it is hesitation/guarding of the area.

Be easy
God bless
 
tyga tyga said:
What’re creamhorns lol

If I want something, I eat it lol Ive become very lax on my diet over the years. As long as I can still see my top four abs I’m ok with it.
Click to expand...

christ83189 said:
Thats how ive always been. Unfortunately i cant see my top 4 abs right now :( lol
Click to expand...

tyga tyga said:
You’ll get there. Realistically I don’t HAVE to see my abs because I won’t compete in another bbing show. But, it’s pretty cool to have them
Click to expand...

christ83189 said:
I agree. I dont need them to be on display for any reason other than i like to have them. Thats why im trying to get them back before weather warms up. I dont like taking my shirt off when im chubby
Click to expand...

I wish I was able to be very lax and keep my top 4 abs showing. I have to be vigilant to maintain them. Natural fatty tendencies here! That's okay because I grow muscle pretty easy, but I am with christ83189, I don't like having my shirt off in public if I am chubby, I get moobs if I am not pretty lean. Have since I was very young. Actually the reason I started working out.

tyga tyga said:
W5D1

Squat
315x1 @9+
290x3x2r

2 board bench
265x1 @8.5
245x3x2r

Wide grip LPD
Myo-rep w/140lb
17 total reps

Didn’t have any tenderness/pain or soreness over my left TFL. That’s a bonus. However, I was SHAKEY going into the whole, like I’ve never squatted before, I’m sure some of it is hesitation/guarding of the area.

Be easy
God bless
Click to expand...
I agree probably just hesitation, this was your first time back up to 315 right?
 
MrKleen73 said:
I wish I was able to be very lax and keep my top 4 abs showing. I have to be vigilant to maintain them. Natural fatty tendencies here! That's okay because I grow muscle pretty easy, but I am with christ83189, I don't like having my shirt off in public if I am chubby, I get moobs if I am not pretty lean. Have since I was very young. Actually the reason I started working out.


I agree probably just hesitation, this was your first time back up to 315 right?
Click to expand...

Well, I squatted last Monday up to 320 @8.5 RPE

But, yeah I didn’t squat Wednesday or Friday so technically yes lol
 
tyga tyga said:
Well, I squatted last Monday up to 320 @8.5 RPE

But, yeah I didn’t squat Wednesday or Friday so technically yes lol
Click to expand...

Oh, okay. I knew you were working your way back up but couldn't remember the numbers.
 
W5D2

1” block pull
345x1 @9 PR
315x3x2r PR 8% ld

BFR leg ext
85 reps, ascending weight and descending reps
30,20,20,15

Lying leg curl
3 sets 12,10,9

Bench
245x1 @9
220x5

Yeah buddy. PR’d on pulling for my @9 single and my down sets. I’m beginning to feel like I lift again. I did rip my knee open on pulling, I didn’t realize I drove my knees out Into the knurling like I did today. Also I am going to sub out straight sets on my secondary pull to EMOM of doubles. I’ll still pull an @8 single and use a max fatigue drop of (9%), then will start the EMOM. Progression will be dependent on my @8 single ~ if no increase in weight I’ll add a minute. Increase in weight I’ll keep the same time I used the previous week.

Off to church

Take care
God bless!
 
Love those EMOM's for conditioning. So challenging but still heavy work. ALPHA CARDIO!
 
Stay the course - as you keep at the prehab and stay pain free, your body will keep letting you go further and further. You will become stronger than ever
 
Hyde said:
Stay the course - as you keep at the prehab and stay pain free, your body will keep letting you go further and further. You will become stronger than ever
Click to expand...

Word. It’s like I fix one nagging issue and another pops up!
 
W5D3

Squat
295x1 @9+
270x2x4r

2 board bench
270x1 @9
250x2x4r

Db lateral
4 sets of 12-15

Band pull aparts
50 reps

Wide grip chins (dead hangs)
BW x3x8r

I love when everything feels super heavy lol Guess every training session can’t be perfect.

Be easy
God bless
 
W5D4

Well, my crappy sleep has caught up (evident from yesterday’s session and today’s session).

Snatch Grip Deadlift
295x1 @8
265x8x2r EMOM 9% LD

45 degree back ext
BW + Blue band 3 sets

BFR Bicep/Tricep superset
80 reps each (total, 3 sets)

Tempo Calf raise 1-3-1
10x3x12r

Db Arnold press
25,35,45 x8

So, the EMOM is tough. It takes me roughly 10-12 secs to pull two reps, so I have 30 sec to rest because it takes me about 15-20 to brace and set my wedge lol this should pay off though. I had my cheat meal last night which was a huge benefit towards the pump I had from the back ext and BFR for arms. Wasn’t anything ridiculous as far as food goes but the dessert was a little overboard IMO... such a glutton.

(3) double stacks from Wendy’s and a Medium fry
(5) oatmeal raisin cookies
5”x5” piece of salted caramel brownie
8oz FF milk

I’m going to be 160 before I know it lol

Be easy
God bless
 
Hyde said:
Think of the gains
Click to expand...

Yeah, after that workout those carbs landed where they were supposed to I am sure of it!
 
W6D1

Squat
315x1 @8.5
300 for five singles

Bench
250x1 @9+
235 for 5 singles

CGLP
Myo rep work

I was late getting to the gym because of work so I rushed to lift. Not a valid excuse for why I’m still stuck at 315-320 for squats but still. Bench is gradually climbing though so that’s a positive.

Be easy
God bless
 
Yeah, but you can only squat as heavy as you can and still have stability in the pelvic region. It's a moving target during recovery... It will move when you are feeling more stable.
 
W6D2

Dead
335x1 @8
320x5x1r

2- board bench
275x1 @8
245x4

BFR leg ext
45,55,55,60 x 75 reps total

Lying leg curl
12,10,8,8,6

Decided to start pulling from the floor, finally. I did try to pull 345 for my top single and it broke the floor fast but I got out of position towards my knees and I didn’t want to try and grind through it for the sake of my back. But, I’m excited where I’m starting! My 2 board bench was real joocey tonight so that’s cool.

Be easy
God bless!
 
Nice session Tyga! Congrats on pulling from the floor again!
 
MrKleen73 said:
Nice session Tyga! Congrats on pulling from the floor again!
Click to expand...

Thanks. It’s a small victory but a big one for me. I want a decent total when I decide on a meet. So, if I can keep chipping away, I’ll be set!
 
What is the goal / idea of a decent total and at what weight will you be competing at?
 
Well in 2015 I totaled 1,107 @66kg

Ideally I’d total over 1,000. Which would be a significant jump from this time last year

Goal is
Squat 335-355
Bench 275
Dead 405

By June 30. The bench and squat is doable I think... the dead probably not.

I’ll compete in the same class, 148lb/66kg.
 
tyga tyga said:
Well in 2015 I totaled 1,107 @66kg

Ideally I’d total over 1,000. Which would be a significant jump from this time last year

Goal is
Squat 335-355
Bench 275
Dead 405

By June 30. The bench and squat is doable I think... the dead probably not.

I’ll compete in the same class, 148lb/66kg.
Click to expand...

Some nice goals, and you never know on the deadlift if the hips sort out that strength can skyrocket. I think it is more stability than limit strength holding you back right now. I could be wrong.
 
What if you get up to 308 and we just see how many donuts you can eat at one meet??

Lol nice work man - getting back to the floor is a victory for sure.
 
MrKleen73 said:
Some nice goals, and you never know on the deadlift if the hips sort out that strength can skyrocket. I think it is more stability than limit strength holding you back right now. I could be wrong.
Click to expand...
Yeah I pubic instability and the straight mental block about my back is something I’m consistently battling.
Hyde said:
What if you get up to 308 and we just see how many donuts you can eat at one meet??

Lol nice work man - getting back to the floor is a victory for sure.
Click to expand...

Lol I’m always down to try and PR on donuts consumed. I’m a master a super setting donuts my friend.
 
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