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Tygas home log for powerlifting and stuff

Guess who’s due for a deload? This guy.

Squat
300x1 @8.5
270x2x4r

Bench
245x1 @9
245x2x4r

Bb row
Four sets of 8-12

Sooo... I can feel myself driving me into the ground. Tomorrow I’ll train my EMOM and then deload this upcoming week. I need to lay out my training anyways to be tailored towards this meet.

Be easy
God bless!
 
W6D4

Snatch grip dL ~ EMOM
270x9x2 ( added a minute to previous week)

BTN bb military
Four sets of 10-15

Bicep/Tricep supersets

Going from three week waves into a six week probably wasn’t ideal tried to force adaptation prematurely. My next block will be five weeks.

I have 16 training weeks (minus the peak/taper week and this weeks down week, I’ll have 14)

5 week block
Deload
5 week block
Deload
3 week block
Taper/ peak

Be easy
God bless
 
Also, I’m doing dsade protocol for the colon cleanse tonight. Restore some GI movement and hope for better nutrient uptake?

30g psyllium husk before bed

20oz coffee when I wake up

Used this in the past and it worked perfectly.
 
tyga tyga said:
Also, I’m doing dsade protocol for the colon cleanse tonight. Restore some GI movement and hope for better nutrient uptake?

30g psyllium husk before bed

20oz coffee when I wake up

Used this in the past and it worked perfectly.
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How uncomfortable does this make you? I have read of others doing it this way as well. Some said it was horrible and others said it was no big deal just a big poop. I guess it also depends how backed up you are in there.
 
Hyde said:
Sounds $h!tty. How did it go today?
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Not as great as the last time. I used Metamucil though instead of actual rough texture psyllium so that’s probably the problem, it did empty me some though.
MrKleen73 said:
How uncomfortable does this make you? I have read of others doing it this way as well. Some said it was horrible and others said it was no big deal just a big poop. I guess it also depends how backed up you are in there.
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It’s pretty uncomfortable until you dump. You can feel it behind your navel lol well, I could. It works as long as you take the corse psyllium. It’s funny, some people think it’s going to be a rock passing but psyllium pulls water into and through your GI so it’s the smoothest and easiest passing.
 
Deload

Belt less Squat
245x3x3r @7

Db bench
67,75 x6 @7
80x5 @7

Neural Drive chins
Three sets of 5 @7

Face pull
Three sets

Calf raises 1-3-1
Three sets
 
tyga tyga said:
Not as great as the last time. I used Metamucil though instead of actual rough texture psyllium so that’s probably the problem, it did empty me some though.

It’s pretty uncomfortable until you dump. You can feel it behind your navel lol well, I could. It works as long as you take the corse psyllium. It’s funny, some people think it’s going to be a rock passing but psyllium pulls water into and through your GI so it’s the smoothest and easiest passing.
Click to expand...

So coarse psyllium husk is the trick huh? Where do I get that, all I normally see at the grocery store is metamucil and the various knockoff brands.
 
MrKleen73 said:
So coarse psyllium husk is the trick huh? Where do I get that, all I normally see at the grocery store is metamucil and the various knockoff brands.
Click to expand...

I get mine from an Amish store or health food store. It’s like a half gallon bag lol I was already at the store so I grabbed Metamucil
 
tyga tyga said:
I get mine from an Amish store or health food store. It’s like a half gallon bag lol I was already at the store so I grabbed Metamucil
Click to expand...

Okay, I might check one of the health food stores in my area. Doing this definitely won't hurt my efforts to get healthier. Does doing it this way require anything to rebuild the flora in the intestines or is it not that thorough of a clearing out of the pipes?
 
MrKleen73 said:
Okay, I might check one of the health food stores in my area. Doing this definitely won't hurt my efforts to get healthier. Does doing it this way require anything to rebuild the flora in the intestines or is it not that thorough of a clearing out of the pipes?
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I didn’t see anything here Invalid Link Removed regarding what you’ve asked. I do drink Kiefer after chugging my fiber though. And again after drinking my 20oz of coffee first thing in the morning. (8oz Kiefer both times)
 
Continued deload

Deadlift
245x2x4r @7

Db incline
55,65, x6
70x2x5r @7

45 degree back ext + green mini
Three sets of 12 @8

Meadows row
Three sets of 12 @8

Ab wheel
Three sets of 10-12

Praying for another solid night of sleep. Need this here fatigue to dissipate... want to get back to grindin!

Anyways,
Good night & God bless!
 
I’m not big on CT fletchers supplements but I saw his sleep aide and it’s well rounded. I bought some on a BOG2 free offer from **.

Invalid Link Removed
Invalid Link Removed

I got all three flavors and cracked open the Apple Cider (pictures above) last night.

Flavor reminds me of the original Elix1r, little less stronger taste wise.

Anyhow, very effective product. I should have started at 1/2 serving because I’ve been fighting grogginess all morning!
 
That’s actually a really legit profile. I saw their Goliath BCAAs on sale BOG2 from that site as well, but I just don’t need any. Price was right though
 
Hyde said:
That’s actually a really legit profile. I saw their Goliath BCAAs on sale BOG2 from that site as well, but I just don’t need any. Price was right though
Click to expand...

Yeah I almost hopped on the BCAA deal but I decided to wait. Seeing what every e-tailer has to offer for St. Patties day before I decide
 
Continued deload

Squat
275 three singles @7

Feet up bench
185x3x3r @7

Kb swing 4 sets
Seated row 4 sets

Donezo.
 
Last day deload

Tricep ext
10 sets of 10

Bicep curl
10 sets of 10

Arnold press
5 sets of 10

All low stress. Basically got the blood movin and that’s it.

Back to the grind Monday!
 
W1D1

Squat
305x1 @8
275x2x3r

Bench
225x1 @8
210x2x3r

Tbar row
4 sets of 10

Meadows row
2 sets of 8

Moving forward I’m going for @8 singles on my Intensity day with a bigger fatigue drop and I’ll slowly ramp that down. But, today went better than expected. The quality sleep and short deload helped, big time.

Bench may have deconditioned, so my next deload I’ll keep the intensity higher on that movement.

Be easy
God bless
 
W1D2

Deadlift
335x1 @8
305x3x3r

Belt less pause squat
185x2x4r
*2ct

Pin press
175x2x4r

I gotta good feeling about this block. Pulls felt great, pause squats are kind of a mental hurdle (especially belt less).

Anywayssssss

Be easy
God bless
 
If you need the belt to avoid injury, use it. But I would say if you are confident you can execute without then it could be good to challenge yourself.
 
Hyde said:
If you need the belt to avoid injury, use it. But I would say if you are confident you can execute without then it could be good to challenge yourself.
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Sound advice as usual bro.

Yeah, I’ll probably go without for as long as I feel comfortable, then add the belt.

Also, I’m surprised I had a great training session since I’m battling a sinus infection and some sort of viral infection. I can’t breathe lol

Moving forward I’m going to try and move back into fatigue stops instead of having predetermined sets (following Texas method for so long It’s gotten a little difficult to move away from that).
 
Hyde said:
That’s where you keep working til you reach a predetermined RPE, right?
Click to expand...

Yeah. Mike has a couple different ways to go about it.

I'll use my numbers for the layout ..

295x3 @8
295x3 @9 *fatigue stop since i've gotten "weaker"

-or-

295x3 @8 decide to move up in weight to 305x3@9 and i could either do another set of 305x3 and it could be an @10 which i would stop here because ive gotten weaker OR i could back down to 295 and hit a set of 3 but if its an @9 id stop there too because ive gotten weaker at that set.

So, im not really sure what imma do lol
 
tyga tyga said:
Yeah. Mike has a couple different ways to go about it.

I'll use my numbers for the layout ..

295x3 @8
295x3 @9 *fatigue stop since i've gotten "weaker"

-or-

295x3 @8 decide to move up in weight to 305x3@9 and i could either do another set of 305x3 and it could be an @10 which i would stop here because ive gotten weaker OR i could back down to 295 and hit a set of 3 but if its an @9 id stop there too because ive gotten weaker at that set.

So, im not really sure what imma do lol
Click to expand...

So the goal is to stop at peak performance or the first set after, in which you notice any degradation in performance?
 
MrKleen73 said:
So the goal is to stop at peak performance or the first set after, in which you notice any degradation in performance?
Click to expand...

It would have to be after- it’s always a reactive adjustment. You keep doing work until you begin to see a drop off.

Example: do speed squat doubles with 60% of 1RM EMOM until barspeed falls under 0.7 meters/sec as measured by attached tendo unit (discounting any obvious technical errors that corrupt data)

or

Do triples with 85% until it feels like you could have only did 1 more additional rep tops when you finished the set
 
Hyde said:
It would have to be after- it’s always a reactive adjustment. You keep doing work until you begin to see a drop off.

Example: do speed squat doubles with 60% of 1RM EMOM until barspeed falls under 0.7 meters/sec as measured by attached tendo unit (discounting any obvious technical errors that corrupt data)

or

Do triples with 85% until it feels like you could have only did 1 more additional rep tops when you finished the set
Click to expand...

Yeah, would have to do another set after peak to figure out the last one was the peak... Something I realized as typing but did not communicate well in the response. The program I am about to start uses acceleration as a guide for when to end the set and or exercises. Once you are no longer accelerating through the rep you stop. Not quite the same premise but very close.

The triples example is pretty much using the RPE to a 9, or the Tank Reps method of auto-regulation. I have never had the opportunity to use any cool measuring devices like a tendo unit in my training. To be honest I would have to look it up to even know what it is other than it measures bar speed.
 
W1D3

Squat
315x1 @9 * should have went 310 but I felt great at 295. Little over zealous there.
255x2x5r

Bench
235x1 @8
190x3x5r

Lateral raise
Four sets 20,15,12,12

My lumbar was still tender from pulling Wednesday. Not an excuse but it is what it is. My volume days will be based off my top single (75-80% for my working sets, but I’ll use the fatigue stop.)

Cheat meal tonight!

Be easy
God bless
 
W1D4

Weak stance pull ~ sumo
275x2 @8
245x2x4r

Wheeeew... This will be a fun fun five weeks with this stance in. It’s not terrible difficult but the cues/movement I think are more technical.

Arnold press 3x6r
Bb curl
Bb skull crusher

Caught a pump for the arms with a pyramid set and that was it. Didn’t go balls out.

Be easy
God bless
 
W2D1

Squat
315x1 @8
285x3x2r

2ct Bench
235x1 @8
215x4x2r

Seated CG row
70x12x2
80x8
100x8x2
 
I see the 315 went down to an RPE8, good stuff, it was a 9 on your last session right?
 
MrKleen73 said:
I see the 315 went down to an RPE8, good stuff, it was a 9 on your last session right?
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Yes sir. My backend of the week tends to be a higher RPE with the same weight. I’m guessing fatigue carryover from me going HAM on pulls *or* I’m a sissy ...
Hyde said:
Some days, you got it
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Yuuuuuup. My bench is coasting especially my down sets, like my top end strength sucked kinda but I caught a second wind on the 215 I guess lol
 
W2D2

Deadlift
335x1 @8
315x4x2R

Beltless 2ct pause squat
185x3x5R
* added a set and rep to each set. We had it today boys.

Db bench
70x3x5R
* same as squat, added a set over last week and a rep.

Back ext
Body weight two sets of 12

Geez. I’m drained, I had a restful sleep but I’ve been yawning/sleepy all day! It’s going to be an early night! Despite the lack of energy I had a decent session. Also, who has two thumbs and is consistently pulling 315 for reps now? Dis guy. Psh, multiple disc bulge who? Lol jk, can’t get fat headed and go all Willy Nilly... think long term, tyga... think long term.

Be easy
God bless
 
tyga tyga said:
W2D2

Deadlift
335x1 @8
315x4x2R

Beltless 2ct pause squat
185x3x5R

Db bench
70x3x5R

Back ext
Body weight two sets of 12

Geez. I’m drained, I had a restful sleep but I’ve been yawning/sleepy all day! It’s going to be an early night!

Be easy
God bless
Click to expand...
Gotta love days like that!
 
Just realized I’ve been on a huge dark cherry kick. I eat two cups a day lol

It’s funny how my pallet changes so much. I’ll go from wanting nothing but texture in all my meals to plane Jane boring meals.

After reading all the bennies of dark cherry consumption though, these dudes are here to stay! Plus they’re sweet already and if you eat them frozen it’s like a dessert.
 
W2D3

Made some headway in the RPE department.

Squat
315x1@ easy 8
255x2x5R @ hard 8 but I know if I went for another set it would I’ve been an @10

Bench
240x1 @8 (increase in top end strength with same RPE)
190x3x5R @ easy 9

Machine lateral raise
25,15,15,15

Today went well. If this is any indication of what the following week will look like then I expect a higher single come Monday!

Be easy
God bless!
 
W2D4

Weak stance pull ~ sumo
315x1 @8
275x2x3R

Standing Db Arnold press
40x3x5R

Jm press 3 sets of 10
Bb curl 3 sets of 8
Kb swing 3 sets of 12

Man, my hips REALLY, really hate sumo. The hip joint, what feels like literally the ball and socket on my right leg screams lol not like an injury waiting to happen, more-so like “this is not how hips/external rotation is suppose to operate” lol

Keep plugging however. Anyways, my cheat fueled the session. I need to get back to taking picture of what I eat every now and then.

Be easy
God bless
 
tyga tyga said:
W2D4

Weak stance pull ~ sumo
315x1 @8
275x2x3R

Standing Db Arnold press
40x3x5R

Jm press 3 sets of 10
Bb curl 3 sets of 8
Kb swing 3 sets of 12

Man, my hips REALLY, really hate sumo. The hip joint, what feels like literally the ball and socket on my right leg screams lol not like an injury waiting to happen, more-so like “this is not how hips/external rotation is suppose to operate” lol

Keep plugging however. Anyways, my cheat fueled the session. I need to get back to taking picture of what I eat every now and then.

Be easy
God bless
Click to expand...
My shoulder is like that on incline bench. It just doesnt like incline i guess lol
 
You have to get everything on the posterior rolled before the sumo sessions. Not soft foam, like with a barbell & lacrosse peanut. If you don’t open up the back side the front stays bound up - stretching the front doesn’t do jack when the powerful posterior is pulling the hips closed from sitting.

Not saying split squats or lunges prior aren’t effective, but before that loosen the glutes, hams, & piriformis with some serious pressure. It will really help.
 
W3D1
Body weight- 151lb

Comp squat
325x1 @8.5
305 for four singles

Comp bench
255x1 @9
240 for four singles

Lat pull down
100x15
120x8
100x8
120x8

Yeah buddy. PR on squats! However, I *think* I was good for maybe 5 more pounds before it was a true at 9.

I did drink my high(er) stim pre workout before this session because I was wanting a PR. This session was a success though. On to the next one!
 
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