Tygas home log for powerlifting and stuff

W3D1 meet prep

Body weight 154

Standard pre activations

Squat
135,185,225,275,295
300x3x2r
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Bench
135,135,185,205
225x3x2r

Snatch grip dead lift
135,225,225,275,295
315x2x1r

Yup, today was a good day *insert ice cube voice*. Strides are being made fellas but I need to chill out on the weight gain ?. So after 45 days (or around that) I feel like the animal sterol complex finally kicked in.. I know I’ve gained weight (obviously) but I seem to be fuller around my delts, upper back and chest. Strength is slowly going up as well. I’ll order my last bottle (three bottles used as promised) next week.

Be easy
God bless
 
W3D2 Meet prep

Pre activations

Body weight 154

Squat (belt less)
95,135,135,155
170x2x5r

Bb hip thrust
95,185,235
285x6 @8

Db incline
40,50
60x5@7
75x5@8

Reverse grip pull down
4 sets of amraps

Monster mini (green) tri ext
25,20,20

Bb curl
Bar x15,15,15

Face pulls
Four sets of 15-20

Ab wheel rollout
4 sets of amraps

Single arm kb (suitcase) carry

Productive active recovery day. Nothing too strenuous but not a walk in the park either.

Be easy god bless
 
W3D3 Meet prep

Body weight 153

Pre activations

Squat
135,135,155,
185x1
195x12x2r

Bench
95,135,135
165x8x3r

Deadlift ~ sumo
135,185,225,275
295x1
305x12x1r

Every third week I add weight to my volume days btw. And yesterday was the day... and I couldn’t get anything to cooperate as a single chain. My hips were swimming, my forward knee travel was nonexistent and I was breaking my hips backwards to far causing me to look like I squat with lordosis lol it was a rough workout.. like I was new to lifting again

Be easy
God bless
 
W4D1 Meet prep

Body weight 154

Pre activations/pre hab

Squat
95,135,185,225
275x1
295x1
305x3x2r PR

Bench
135,135,185
205x2
230x3x2r PR

Snatch grip dead
135,135,225
275x1
320x2 @8.5

#Allgasnobreaks

Can’t even explain the cloud I’m sitting on right now . I know that if I can keep my AR and VD in my favor that in two weeks I SHOULD(on paper and in theory) squat 315x3x2r (with the steady 5lb linear progression) which would be HUGE from my last wave.

Be easy
God bless
 
Yomo said:
[video]https://giphy.com/gifs/could-be-worse-did-you-die-but-lRZjlasctAcvu[/video]
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I send this to my homeboy on the reg when he says “bro, my last session bout killed me”. Lol
 
Also, my wife made an easy and very macro friendly taco chili. It’s straight

1.5lb 90/10 beef (cook and strain)
- add to crock pot
1 can corn
1 can black beans
1 can kidney beans
1 can fire roasted diced tomatoes
1 can rotel
1 packet taco seasoning
1 packet ranch seasoning

Thing to note, I under cooked my beef some since it was going to cook for four hours on “high” in the crock pot. I top it with sour cream and FF cheddar.

I’ve been drinking an abundance of juices too (not my concentrate but actual fruit juices lol) idk why but I’ve been craving them.
 
good stuff...PRs on 2 lifts in the same session? ...must be the chili...let me get some broham.
 
Yomo said:
good stuff...PRs on 2 lifts in the same session? ...must be the chili...let me get some broham.
Click to expand...

It’s either the chili or.... the collagen ?

You swing through Missouri anytime my friend and you’ve got a place to stay.
 
tyga tyga said:
Also, my wife made an easy and very macro friendly taco chili. It’s straight

1.5lb 90/10 beef (cook and strain)
- add to crock pot
1 can corn
1 can black beans
1 can kidney beans
1 can fire roasted diced tomatoes
1 can rotel
1 packet taco seasoning
1 packet ranch seasoning

Thing to note, I under cooked my beef some since it was going to cook for four hours on “high” in the crock pot. I top it with sour cream and FF cheddar.

I’ve been drinking an abundance of juices too (not my concentrate but actual fruit juices lol) idk why but I’ve been craving them.
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Congrats on the PR's and this is basically something I have made before minus the packet of ranch dressing. I love doing things like this.
 
Hyde said:
Ranch seasoning sounds like the magic touch. I might have to try this!
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You say might as if there is any question! ;)
 
W4D2

Body weight 153

Pre workout- Quake + creatine mono
Pre activations

Belt less squat
95,135,155
170x2x5r

Reverse grip pull down
60,90
120 for 3 sets of amraps

Bb hipthrust
95,185,235
275x6 @7

Db incline
40,50,60,70
80x5@8

Green monster mini tri ext
25,25,20

Ab wheel rollout
3 sets of amraps

Everything felt a little heavier today but that was to be expected in my experience. Had a fantastic session Monday and the fatigue carried over... Friday I’ll be training earlier than usual because my brother in-law is getting married that day so I’ll see how that goes.

Be easy
God bless!
 
W4D3

Body weight 153

Pre workout - Quake + creatine mono + extra bcaa

Pre activations

Squat emom
95,135,155
185x1
190x12x2r

Bench emom
Bar,95,135
155x1
165x8x3r

Deadlift - sumo
135,185,225,225
275x1
315x11x1r

I haven’t been timing my deadlift at all. Rep goal is to stay over 10 within 15min. Off to the wedding ... yay lol
 
W5D1

Body weight 155

Pre activations/ core stabilization’s

Squat
95,135,185,225,225,275
300x1
310x3x2r

Bench
Bar, 135,135,185,205
225x1
235x3x2r

Snatch grip deadlift
135,185,225,275,295
315x1@8
335x1@9

Choo Choo (thanks fam) muddatruckas. Issa pr day on the strength train.

Be easy
God bless!
 
Definitely strained my right oblique (either external or *maybe* an erector) if I put my trunk into flexion (hip hinge) it’s very evident. I’ll probably skip squats tomorrow and only press, bb hip thrust and chins.
 
tyga tyga said:
Definitely strained my right oblique (either external or *maybe* an erector) if I put my trunk into flexion (hip hinge) it’s very evident. I’ll probably skip squats tomorrow and only press, bb hip thrust and chins.
Click to expand...

Ugh... feel better!
 
W5D2

Body weight 154

Pre activations/ pubic adjustment

Squat - belt less
Bar, 135, 155,
170x2x5r

Reverse grip LPD
4 amraps

Green band tri ext
3 amraps

Db incline bench
40,55,65
70x2x5

Bb hip thrust
95,185,235
285x6 @7

Ab wheel
3 amraps

Pallof press
3 amraps

My right oblique/erector didn’t have a hint of tenderness, soreness or pain so I went ahead and squatted.
 
W5D3

Body weight 155

Warm up, pre activation/core stabilization

Squat
95,135
185x2
190x12x2r emom

Bench
95,135
135x5
165x8x3r emom

Deadlift ~ sumo - 15min of tuggin
135,185,225,275
295x1
320x11x1r

No rhyme or reason but I’ve changed my timed (every thirty seconds) deadlift to pulling for 15min and only increasing weight as long as I can pull over 10 singles within the timeframe . Squats were buttery and felt light where-as bench felt meh. Onward and upward!

#allgasnobreaks
 
This was either rep six or seven, I can’t remember

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Any noticeable flaws let me know! I can probably set my hips a little higher because you can see them pop up an inch or so before the pull actually moves.

Thanks in advance!
Yomo Hyde
 
If I can find any nit to pick at all aside from trying to raise the hips an inch like you said, it would be to try to get shoulders back a hair at start of pull as well.

Looked good to me!
 
Hyde said:
If I can find any nit to pick at all aside from trying to raise the hips an inch like you said, it would be to try to get shoulders back a hair at start of pull as well.

Looked good to me!
Click to expand...

I would have t agree that you would need to be nitpicking to really even say much about the hips rising but retracting that scapula, and pulling the slack out of the shoulders before dipping / sitting back into it to engage the glutes might help with both.

Either way it was a solid pull in my opinion.
 
W6D1

Body weight 154

Pre activations, core stabilization’s

Squat w/knee sleeves, belt & shoes
95,135,185,225,245,275
295x1
315x3x2r *Big PR

Bench w/wraps
Bar,135,185,205
225x1
240x3x2r

Back ext amraps
3 sets

First, this training cycle has been very good to me. I’ve been consistently progressing and still keeping injuries (outside of minor muscle tweaks) to non existent. But, I will say it is obviously time for a deload. I say that because today I woke up with a sore (R) SI and tight QL (same side). However.. that wasn’t going to stop my PR . I’m going to finish this week out then deload the following week.

Anyways, here’s my first set of 315
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Didn’t realize my towel was in the way of my depth check . My third set was major suck tho, probably a 9.5+ lol

Be easy
God bless!
 
The towel wasn't really blocking anything the knees were obviously higher than the crease of the hips on those. Looked good, stay healthy!!!
 
tyga tyga said:
This was either rep six or seven, I can’t remember

Invalid Link Removed

Any noticeable flaws let me know! I can probably set my hips a little higher because you can see them pop up an inch or so before the pull actually moves.

Thanks in advance!
Yomo Hyde
Click to expand...

rep was fine..like Kleen said, focus on pulling slack just a bit more (sit back just a bit, death grip on the bar with elbows locked, and tris flexed hard) before initiating the push...as long as the hips move up and not back, you'll be straight.


EDIT: and depth was no question on squats...only thing I noticed was a bit of the heel lifting on each rep...it's gotta be that crazy narrow stance...sometimes when that happens to me, I focus on trying to grab the floor with my feet...helps me distribute the weight better, while taking advantage of the rebound created by knees forward.
 
Yomo said:
rep was fine..like Kleen said, focus on pulling slack just a bit more (sit back just a bit, death grip on the bar with elbows locked, and tris flexed hard) before initiating the push...as long as the hips move up and not back, you'll be straight.


EDIT: and depth was no question on squats...only thing I noticed was a bit of the heel lifting on each rep...it's gotta be that crazy narrow stance...sometimes when that happens to me, I focus on trying to grab the floor with my feet...helps me distribute the weight better, while taking advantage of the rebound created by knees forward.
Click to expand...

I thought I noticed that then realized his heels kind of lip up off the ground a little even when standing flat footed. So I wasn't sure if it was the design of the shoe or not. He does have a very close stance too.

Hyde said:
Tell that turdlicker to wait until you have the bar racked to take weights from the rack!
Click to expand...

You noticed that too eh...
 
MrKleen73 said:
The towel wasn't really blocking anything the knees were obviously higher than the crease of the hips on those. Looked good, stay healthy!!!
Click to expand...
Thank, Kleen!
Yomo said:
rep was fine..like Kleen said, focus on pulling slack just a bit more (sit back just a bit, death grip on the bar with elbows locked, and tris flexed hard) before initiating the push...as long as the hips move up and not back, you'll be straight.


EDIT: and depth was no question on squats...only thing I noticed was a bit of the heel lifting on each rep...it's gotta be that crazy narrow stance...sometimes when that happens to me, I focus on trying to grab the floor with my feet...helps me distribute the weight better, while taking advantage of the rebound created by knees forward.
Click to expand...
Word. Imma pull for a new 1rm on Friday so those two things you and kleen mentioned and getting my shoulders vertical/tiny bit behind the bar like Hyde mentioned will be my focus.
Hyde said:
Tell that turdlicker to wait until you have the bar racked to take weights from the rack!
Click to expand...

Bro, every time I squat, SOMEONE comes to the rack mid rep to get plates. One time the guy nudged my bar while I was descending . I looked at him like WTH?! But I didn’t say anything because 1) I didn’t get injured and 2) the guy wears either a Freddy, Jason, chucky, pin head/hell raiser or some other killer on his shirt lol so... I let it slide. Probably the latter being the reason because who knows if the guy is harboring some crazy and will snap
 
tyga tyga said:
Thank, Kleen!

Word. Imma pull for a new 1rm on Friday so those two things you and kleen mentioned and getting my shoulders vertical/tiny bit behind the bar like Hyde mentioned will be my focus.


Bro, every time I squat, SOMEONE comes to the rack mid rep to get plates. One time the guy nudged my bar while I was descending . I looked at him like WTH?! But I didn’t say anything because 1) I didn’t get injured and 2) the guy wears either a Freddy, Jason, chucky, pin head/hell raiser or some other killer on his shirt lol so... I let it slide. Probably the latter being the reason because who knows if the guy is harboring some crazy and will snap
Click to expand...

Yeah, now admittedly depending on the gym and set up I will take a weight off the rack while someone is lifting but not during the walkout, or re-rack. Those are dangerous times, I don't really see danger in someone walking up and grabbing a weight off the rack while someone is standing in a fixed position squatting. Now if they are obviously attempting a PR or something where extreme focus is in play then that is different. I also don't get bothered when others do it to me but again not when I am walking out or re-racking because the risk level is much higher then.
 
Also, moving forward.

Volume day
Squat pyramid 5x5
*egg zampel - 250,255,265,260,255
Bench pyramid 5x5
*same as above
Sumo off blocks top set of 3@9

Active recovery
Squat 2x5
Db incline 3x5
Kb swing 4 sets of 8-10
Bb row amrap 3 sets

Friday- intensity
Sq - 3rm
B- 3rm
Stiff legged deadlift 3x5-8r

My volume day allows for more rpe based training (except my pulls) which allows for more sub max weight being handled over time. Obviously, goal again is to increase my weight on intensity days.
 
Well, I pulled 375x1@8. I should’ve went ahead and deadlifted Monday with my heavy squat and bench.

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Was trying to be mindful the technique critiques you guys gave me. I should’ve went for 405 but I chickened out *♀️

Squat
190x12x2r

Bench
165x8x3r

Edit* went back and edited my layout on exercise selection.
 
Looked like an opener at most! Very easy pull at 375. Should have at least did 395; wouldn’t have messed with your head but would have moved just as good
 
Ulfhednar said:
Ok i was just wondering, i guess some people prefer a more narrow leg positioning for squats.
Click to expand...

I’m sure I could train with a wider stance and be just as strong, maybe. But, I do prefer the narrow stance, I’m much stronger (well, strong to me) with a closer foot position.
 
tyga tyga said:
I’m sure I could train with a wider stance and be just as strong, maybe. But, I do prefer the narrow stance, I’m much stronger (well, strong to me) with a closer foot position.
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Oh ok, yea i have tried a closer foot position but I think it assisted in me developing shin splints along side me walking on the treadmill with squatting shoes lol.
 
tyga tyga said:
Well, I pulled 375x1@8. I should’ve went ahead and deadlifted Monday with my heavy squat and bench.

Invalid Link Removed
Click to expand...
Great pull, moved like butter baby!!!! Plus those dang quads man... just beefy meat hanging over the knees!!!!
Ulfhednar said:
Oh ok, yea i have tried a closer foot position but I think it assisted in me developing shin splints along side me walking on the treadmill with squatting shoes lol.
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I feel this may have had more to do with the treadmill in squat shoes... I could be wrong. Shin splint come from the repeat flexing of the foot and ankle, IE lifting your toes higher than the heel, and walking on a treadmill in Oly shoes would most definitely exacerbate that.
 
MrKleen73 said:
Great pull, moved like butter baby!!!! Plus those dang quads man... just beefy meat hanging over the knees!!!!


I feel this may have had more to do with the treadmill in squat shoes... I could be wrong. Shin splint come from the repeat flexing of the foot and ankle, IE lifting your toes higher than the heel, and walking on a treadmill in Oly shoes would most definitely exacerbate that.
Click to expand...
Ah ok thanks, ill make sure never to walk anywhere with them on lol. Shin splints suck.
 
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