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Tygas home log for powerlifting and stuff

Hyde said:
Like, he didn’t know what Sumo was, or what did he not get?
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I’m not sure. Maybe he hasn’t seen someone use the platform for deadlifts and only squats? I was dumbfounded when he answered. I just said, “oh okay, well I guess I’ll find out?” ... ended up spotting a employee and he said he didn’t care as long as I wasn’t dropping it from lockout.
 
That or maybe Olympic lifts?
 
tyga tyga said:
That’s what I’m thinking.

Dope! Hey, we may have been staying at the same place lol

Emerald coast condos?
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I think it was! Reason I don’t know for sure is each time we go we rent a different condo, but they all look pretty similar with similar names lol
 
Man, vacations are expensive lol

Anyhow, I kinda just combined some movements today that I missed last Saturday and this Friday.

Conv dead x3
295x2x3R @8 repeats

Larson/feet up bench
205x3x3R

Seated row 70,80,90 x10
-super set with -
Face pull 40,40,50 x12

Monday will resume normal training and now I’ll finally pick a competition and will schedule anything else around that. Time to stop messing around!
 
tyga tyga said:
Man, vacations are expensive lol

Anyhow, I kinda just combined some movements today that I missed last Saturday and this Friday.

Conv dead x3
295x2x3R @8 repeats

Larson/feet up bench
205x3x3R

Seated row 70,80,90 x10
-super set with -
Face pull 40,40,50 x12

Monday will resume normal training and now I’ll finally pick a competition and will schedule anything else around that. Time to stop messing around!
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How far you usually have to travel yo get to a meet? I can never find any local and cant really afford traveling lol but i really want to compete and see what im made of
 
christ83189 said:
How far you usually have to travel yo get to a meet? I can never find any local and cant really afford traveling lol but i really want to compete and see what im made of
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Depends. Usually Missouri has fairly close meets to me. The last one I did was 1.5hr away, which isn’t bad. The meet was on a Saturday and the wife and I just headed out after work Friday and stay the night in a hotel Friday night and Saturday night.

You should find one man, I’m sure you would do well!
 
christ83189 said:
How far you usually have to travel yo get to a meet? I can never find any local and cant really afford traveling lol but i really want to compete and see what im made of
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Where do you live, I bet there are more meets around you than you think.
 
christ83189 said:
I live in north idaho. Every time i search i dont find anything even relatively close. Maybe im looking in the wrong place
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Wow, literally not much of anything going around you, pretty crazy...
 
I consider myself lucky, being in Houston Texas there is always something coming up withing 3-5 hours of driving tops... No shortage of Strong Man, PL or Physique meets in Texas. Of course staying healthy enough to compete very often at all is something I have issues with...
 
MrKleen73 said:
I consider myself lucky, being in Houston Texas there is always something coming up withing 3-5 hours of driving tops... No shortage of Strong Man, PL or Physique meets in Texas. Of course staying healthy enough to compete very often at all is something I have issues with...
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That’s how it is here, usually. St. Louis and Kansas City stay busy with meets and bb shows (typically).

APA has boomed here recently which has a tested and non tested side, which is cool. USPA is easier to find here and USAPL & ADFPF are a little more difficult so it’s nice to see the APA pop up. I need to go look for a meet now that we’re talking about it lol
 
tyga tyga said:
I would’ve ate more BUT I was beginning to feel sick lol straight glutton


Psh, I ain’t no chump. Also, when on vacation calories don’t count. Basically eating air....
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Yeah I know how that can get too!

Oh yeah the Vacation Air Food effect! I totally forgot!
 
When in Destin we hit a Walmart for some drinks and I just bought a full bag of Hostess brownie bites, just because we were on vacation. You know, the Air Effect
 
Still training. Nothing really big on prs or anything only thing to really brag about is -

Deadlift - sumo
320x3@9

Front squats @8 repeats
195x4@8 decent PR

Next week we’ve finally waved down to doubles

Pumped

Be easy
God bless
 
Mmmm... I’m going to deload. Idk why I thought after a volume block I could go straight into an intensity wave and have no repercussions lol Five weeks of 5’s and fours (with 3-5 sets) taxed me more than I thought. So, I’m going to pull an @10 and take Thursday-Sunday off. Then start and intensity block.

Today was trash

Be easy
God bless
 
tyga tyga said:
Mmmm... I’m going to deload. Idk why I thought after a volume block I could go straight into an intensity wave and have no repercussions lol Five weeks of 5’s and fours (with 3-5 sets) taxed me more than I thought. So, I’m going to pull an @10 and take Thursday-Sunday off. Then start and intensity block.

Today was trash

Be easy
God bless
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Sounds like a plan though!
 
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?

Homemade mushroom soup with diced chicken breast

Pretty basic

Sauté 1lb (I used 2lb) mushrooms (I used baby Bella and white button) with minced garlic and s&p

1/4c flour + 2tbsp butter
16oz vegetable broth
16oz water
1/2c heavy whipping cream
1/8 tsp thyme
1tbsp soy sauce

Badda bing badda boom
 
Whale whale whale....

Deadlift ~ sumo
365x1 @9
*left some there just because I didn’t want to push my lumbar to team #herniate. But, the volume absolutely paid off. I was probably good for another 15#

Bb hip thrust
Sets of 10 up to 225

Bb ohp
65x4x10R

Done. Pumped about the pulls and now I can’t wait for my next block lol like I said I’m going to take Thursday-Sunday off except for my Saturday morning where I’ll get my bag/mitt work in.

Anyhow
Be easy
God bless
 
So much for taking the time off lol

Saturday, I had two hours of boxing (bag work, mitt work and core/cardio), yah boy is stoopit sore. However, I still got them hands ??.

Squat 4x5R
235x4x5R

Bench 4x5R
185x4x5R

Wide grip chins
3 sets of AMRAPs

Dats it
 
Feedback Hyde Yomo MrKleen73

This is what I have planned for my next block since the meet I have chosen is some time away (November 17th / 18th)

(Sets x reps)

Day 1
Squat 12x2 EMOM @ 80-85%
Bench 8x3 EMOM @ 80-85%
Comp dead 15x1 @ 80-85% every 30 seconds
* chose a higher percent instead of a Westside approach (60ish %) because IIRC zordous found you could train up to 85-90% and still have optimal power output for single effort athletes (I’m sifting through an AMA on Reddit to find this statement)

Day 2
Squat 2x5*
OHP 3x5 @7
Chins 3x AMRAPS
Hip thrust 3x8 @8
* I’ll use 80% of Monday’s load figure it would be better suited for active recovery while still greasing the movement

Day 3
Squat 1 x5 @9 fatigue stop
Bench 1x5 @9 fatigue stop
Conv dead 5x3 @8
Four week block, deload. Repeat.

Main reason for the EMOM is, my Monday’s take forever so I need to decrease my time in the gym (more so because I want time with my daughter) but still achieve enough volume and bring up my conditioning whie in theory? inducing enough stress to force adaptation.

Saturdays will be tricep focused ~ obviously training biceps too lol rear delts and core work.

Thoughts?
 
Going to pull @8 double today for two sets and @8 triple for a single Friday to “deload”. My sleep, appetite and morning fatigue has sucked.
 
I would not go with RPE for Day 1. The reason for the percentages is that it accounts for fatigue increasing as the sets go on. 225 is always 225 no matter how hard you have to work to stay on pace towards the end, but if doing RPE the weight you will need for the earlier sets will certainly not be what you will use for later sets - and do you honestly believe you can subjectively assess & adjust the weights pulling every 30 seconds?

Pick a weight you can move proficiently til the end and work hard, is my advice.
 
Hyde said:
I would not go with RPE for Day 1. The reason for the percentages is that it accounts for fatigue increasing as the sets go on. 225 is always 225 no matter how hard you have to work to stay on pace towards the end, but if doing RPE the weight you will need for the earlier sets will certainly not be what you will use for later sets - and do you honestly believe you can subjectively assess & adjust the weights pulling every 30 seconds?

Pick a weight you can move proficiently til the end and work hard, is my advice.
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That’s logical.

So, I’ll use my 80% of my 1RM for Monday’s work but still use an @9 fatigue stop for my 5RM Friday.

Monday - percentage based
Wednesday same load I used Monday
Friday RPE based for my 5RM.

Or do you think I should use solely percents?
 
tyga tyga said:
That’s logical.

So, I’ll use my 80% of my 1RM for Monday’s work but still use an @9 fatigue stop for my 5RM Friday.

Monday - percentage based
Wednesday same load I used Monday
Friday RPE based for my 5RM.

Or do you think I should use solely percents?
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I think you have a good handle on RPE so that makes sense to keep that intuition in your training for most of your work.

You are lifting too heavy to be doing speed work, but speed work doesn’t care as much about percentages anyway so much as building proficiency & specific conditioning while accumulating some less taxing volume.

My only real advice is use weights that will work you without risking breakdown on that timed day.
 
Yeah my 80% came from Mike T (Invalid Link Removed) but you more or less said what Mike did in your last statement.
 
I wish I could give really good advice, but RPE is a long lost language for me...my prep training can also seem low volume for most...pretty low percentages of 1rm as well...Squat may be the only lift I take over 90% for anything more than singles..it has been all trial and error for me.

a majority of my progress is thanks to variation work...nothing has helped my Dead better than Deficits and Front Squats. RDLs and Goodmornings for Squats...Seated OH Press and Floor Press both usually translate to a better bench as well....and Pause work....Pause work is a staple of mine.

All I care about is progress while staying injury free, not too much to ask for right? lol, and luckily the last 2 years or so have been very kind to me.

I'll be along for the ride either way, and hopefully can chime in without looking like too much of an @.SSface.
 
tyga tyga said:
Yeah my 80% came from Mike T (Invalid Link Removed) but you more or less said what Mike did in your last statement.
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That’s cuz this is actually a shell account for MIKE T, who is typing this now - there is no Hyde! W-W-WHOOOAAAAAAA!!!
 
Had my lil girl birthday party yesterday (her actual birthday is the 25th) and she turned three. Time seems like it sped up!

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I ate a fair amount of cake and ice cream yesterday but I had to have burned up a good amount of calories with all the tossing of kids I did in the pool. Everyone wanted to be “thrown really high”. My rhomboids, lats and arms are a little sore lol

Tomorrow we start the new block!
 
Boy if she isn’t your daughter!!! I remember when momma was still baking her in the oven, only seems like a year or so ago! You can’t say no to a face like that
 
Hyde said:
Boy if she isn’t your daughter!!! I remember when momma was still baking her in the oven, only seems like a year or so ago! You can’t say no to a face like that
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That’s right! She was pregnant when we linked up in Springfield! Man, that really does feel like it wasn’t long ago. Soon imma be 40yr old with some greys pokin through

Oh, and my wife is definitely the strict one. My baby can have he world if she asks dad
 
tyga tyga said:
That’s right! She was pregnant when we linked up in Springfield! Man, that really does feel like it wasn’t long ago. Soon imma be 40yr old with some greys pokin through

Oh, and my wife is definitely the strict one. My baby can have he world if she asks dad
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Im 28 and already have greys poking through. Thats how it is in my house too. If my kids want something they always ask dad first lol. My daughter in particular has me wrapped around her finger. We just did her birthday party recently too. Her birthday was the 13th
 
W1D1

Body weight 149

Squat @72% 12x2
225x12x2R EMOM

Bench @72% 8x3
180x8x3R EMOM

Deadlift ~ sumo 15 singles
260x15x1R every 30secs

Whew, so as I was working up to my 80% I realized that there was no way I would hit 12 sets of doubles without my form deteriorating. So, I erred in the side of caution and went with 72% on all movements today, it was spot on it if you ask. However, my quads are already sore lol I really slowed down around my 9th set but it was still moving quick (if that makes sense).

Excited to see where I land after a few training cycles.

Be easy
God bless
 
Basically what I expected. 72% was probably a terrific ballpark for so many sets with such short rest. It’s not just 24 total work reps, it’s also 12 times you have to reset, unrack, walk it in and out. Fatigue starts to build up by the 5th double usually for me.
 
Hyde said:
Basically what I expected. 72% was probably a terrific ballpark for so many sets with such short rest. It’s not just 24 total work reps, it’s also 12 times you have to reset, unrack, walk it in and out. Fatigue starts to build up by the 5th double usually for me.
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You’re absolutely correct. The whole squat process ate up roughly 15 secs. I’d say the roughest timed volume was the singles at 30 seconds. I’d pull, reset and pull again lol no down time
 
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