Tygas home log for powerlifting and stuff

I forgot I had this all along .

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*this was this morning in my under wear

Says I’m at 14% bf ??*♂️ I’ll take that with a grain of salt lol

I downloaded the app and started using it today so, I’ll track my fat self this way!
 
Last deload day

Squat
295x3x1r@8

Bench
225x3x1r@8

SLDL
115x5
165x5@7

Done. Actually feel like any residual fatigue has dissipated already. Pumped to start next week
 
tyga tyga said:
I forgot I had this all along .

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*this was this morning in my under wear

Says I’m at 14% bf ??*♂️ I’ll take that with a grain of salt lol

I downloaded the app and started using it today so, I’ll track my fat self this way!
Click to expand...

What is this app?
 
tyga tyga said:
RENPHO

It’s attached to my scale. Not accurate but gives me something measurable to to move forward on.
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Ah, gotcha. Yah you cant trust those scales for an accurate measurement as a single data point but in terms of trending your progress they're still useful for getting a ballpark.
 
W1D1

Squat emom
200x12x2r

Bench
165x8x3

Deadlift ~ sumo every 30s
245x15x1r

Everything was firing on ALLLLL cylinders. I definitely made some incremental strides these last 12 weeks. Both squat and bench, moved quickly but I absolutely underestimated my bench. I was throwing 165 around like it was 100lb, so I’m interested in seeing where these next 6-7 weeks put me. Also, after not pulling from the floor for six weeks then actually doing it feels odd lol

Whale, be easy
God bless
 
Do you feel collagen peptides actually make any kind of noticeable difference in your recovery whatsoever? And how much do you take?
 
Hyde said:
Do you feel collagen peptides actually make any kind of noticeable difference in your recovery whatsoever? And how much do you take?
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I’m only taking 6g/d but it has had a huge impact on my joints. It may be the combination of turmeric (whole body inflammation reduction) + the collagen but this has been the best couple of months for my knees and elbows.

Oh, and if you want your hair to grow fast I use to get my hair cut every five weeks, then it was four weeks and now I should have cut it last week (which would’ve been three weeks!) Hair and nails are growing like weeds bro lol LIKE WEEDSSSSSS
 
$25 for 60 servings of 10g on amazon, but wanted to know it would actually help recovery before pulling the trigger.

Appreciate the feedback boys!
 
Hyde said:
$25 for 60 servings of 10g on amazon, but wanted to know it would actually help recovery before pulling the trigger.

Appreciate the feedback boys!
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Hyde, PM me the link if you don't mind. I think I need to get in on that!
 
W1D2 -active recovery

2ct pause squat
200x2x5r

Low incline bench
175x3x5 @8 repeats

Rope pull through
70x3x15r

Seated row ~ straight bar AMRAP
70,80,90,100

Ab wheel ss/w leg raises
Four sets

Mmm sooooo.... I suck big time at pauses which means they’re here to stay . Been trying to really focus on staying tight against the bar (traps/rhomboids) and pausing without sinking after the count, which I think I did pretty well today.

Still pretty tender today from Monday. So, that’s cool.

Be easy
God bless
 
Yomo said:
Pause work right at parallel (all rebound eliminated) are a special kind of pain.
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They say that’s what lifters who go to hell have to do all day. And it’s always January and full of Resolutioners, and the playlist just rotates between Kelly Clarkson and Arianna Grande.
 
Hyde said:
They say that’s what lifters who go to hell have to do all day. And it’s always January and full of Resolutioners, and the playlist just rotates between Kelly Clarkson and Arianna Grande.
Click to expand...

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W1D3

Squat 2rm
310x2 @8+

Bench
225x2@8

Deficit conv dead
225x5@8

I don’t know if you guys who are following tend to do this but as I’ve gone back and looked at my notes, my intro week I tend to pull the throttle back on my first RM for the training cycle. Do you guys do this? Like, my squat was almost a 10% reduction from my last training cycle 1rm and my bench was as well. I believe I do this so I don’t peter out so early into my block but who knows? Maybe it’s still hesitation with my back because I came off a de load week?

Anyways
Be easy fellas
God bless!
 
Hyde said:
They say that’s what lifters who go to hell have to do all day. And it’s always January and full of Resolutioners, and the playlist just rotates between Kelly Clarkson and Arianna Grande.
Click to expand...

tyga tyga said:
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tyga tyga said:
W1D3

Squat 2rm
310x2 @8+

Bench
225x2@8

Deficit conv dead
225x5@8

I don’t know if you guys who are following tend to do this but as I’ve gone back and looked at my notes, my intro week I tend to pull the throttle back on my first RM for the training cycle. Do you guys do this? Like, my squat was almost a 10% reduction from my last training cycle 1rm and my bench was as well. I believe I do this so I don’t peter out so early into my block but who knows? Maybe it’s still hesitation with my back because I came off a de load week?

Anyways
Be easy fellas
God bless!
Click to expand...

It is pretty common practice with strength programs isn't it? I know that they build that into 5-3-1.

Also HST which is hypertrophy based does the same thing. Finish out the cycle, deload for a week - 10 days, start new cycle lower again and work your way up to just beating your old numbers by the end of it, rinse and repeat.

With hypertrophy anyway, jumping back in full bore after a deload cuts out a few opportunities for adaptation at lower weights due to the deconditioning that takes place during a deload.
 
W1D4

Full body AR

Lat pull down 3x15
Bb bench 3x15

Bw dips 3x12-15
Rope lat pull over 3x12-15

Hammer curl 3x15-20
OHP behind the neck 3x15

Leg ext 3x18
Seated leg curl 3x20

The pump was nasty lol i typically have a pretty good pump either way on these days but it was enhanced today. I did take four caps of glycophase before my cheat meal last night, which was a decent size.
 
I definitely try to hold something back coming off a low point/deload. You have to have room to progress, and the fortitude to keep going long enough to make progress. If I push full boar I can literally blow my load in 3 training sessions going all out. Some guys don’t know how to push, but as you age and strengthen and become a better power athlete, your ability to dig deep will eclipse your recoverability without a doubt.

But progress doesn’t come from training as hard as possible anyway - it comes from consistently doing enough to practice and get the stimulus. If you listen to Louie discuss the ME Method, maxing weekly, it’s all set up to still allow continued training. If they hit a comp lift to failure, even a rep max, weekly they would fall off fast. Doing lifts that require less weight, short rests, only 3 total reps at/over 90%, all help limit exposure. And even then 2 of their 4 training days are heavy like this. The other 2 are more feeder and technique.
 
MrKleen73 said:
It is pretty common practice with strength programs isn't it? I know that they build that into 5-3-1.

Also HST which is hypertrophy based does the same thing. Finish out the cycle, deload for a week - 10 days, start new cycle lower again and work your way up to just beating your old numbers by the end of it, rinse and repeat.

With hypertrophy anyway, jumping back in full bore after a deload cuts out a few opportunities for adaptation at lower weights due to the deconditioning that takes place during a deload.
Click to expand...
I couldn’t remember the exact % decrease across the board but iirc 531 and TM either decrease 5% or 10%

Hyde said:
I definitely try to hold something back coming off a low point/deload. You have to have room to progress, and the fortitude to keep going long enough to make progress. If I push full boar I can literally blow my load in 3 training sessions going all out. Some guys don’t know how to push, but as you age and strengthen and become a better power athlete, your ability to dig deep will eclipse your recoverability without a doubt.

But progress doesn’t come from training as hard as possible anyway - it comes from consistently doing enough to practice and get the stimulus. If you listen to Louie discuss the ME Method, maxing weekly, it’s all set up to still allow continued training. If they hit a comp lift to failure, even a rep max, weekly they would fall off fast. Doing lifts that require less weight, short rests, only 3 total reps at/over 90%, all help limit exposure. And even then 2 of their 4 training days are heavy like this. The other 2 are more feeder and technique.
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More affirmation I’m doing something right lol

Thanks brotha.
 
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When you’re almost out of fat/cho macros so you drink bone broth and eat jerky to hit your protein requirements but not raise the others too much more
 
W2D1

Brisk walk @3.5mph for 10min

Squat emom
205x12x2r

Bench emom
170x8x3r

Sumo dead every 30s
250x15x1r

So, if I workout early in the morning (8am today) I add in the brisk walk with arms at my side swinging (per McGill ~ to get the spine moving).

Squats were butter and moved just as quick as last weeks 200 and bench triples at 170 moved just as fast too.

Popped two glycophase 20min before drinking 30oz pineapple mango juice and 15min before lifting. There was definitely a noticeable pump in my quads and chest after my emom work but my erectors were straight trashed. They were tight/pumped after set 4-5, so it made it a bear to finish the sets out . Momma didn’t raise no quitter tho.
 
Damn if I had done that I would have went hypo for sure. In general I actually do terribly using a GDA pre-training. Just impossible to keep my blood sugar up without adding fats to draw it out.
 
Hyde said:
Damn if I had done that I would have went hypo for sure. In general I actually do terribly using a GDA pre-training. Just impossible to keep my blood sugar up without adding fats to draw it out.
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I’ll have to adjust the dose, two caps causes diarrhea with only 30g cho. Didn’t have any symptoms of hypoglycemia but shatin water isn’t cool lol

A single cap will probably be sufficient for me as a pre cap for my volume days
 
tyga tyga said:
I’ll have to adjust the dose, two caps causes diarrhea with only 30g cho. Didn’t have any symptoms of hypoglycemia but shatin water isn’t cool lol

A single cap will probably be sufficient for me as a pre cap for my volume days
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I found one cap of blue sugar is about all I could use if I wanna make it through my normal sessions
 
W2D2

*brisk walk for 10 min @3.5mph and a slight incline

Pause squat
205x2x5r

Low incline bench
185x3x5r

Seated row w/straight bar
80,90,100 amrap

Ab wheel -ss/w leg raises
Four sets amrap

Standing pallof press
2 sets per side amrap

Completely forgot my pull throughs. Probably a good thing because I had something going on with my lumbar, it wasn’t quite the same feeling as when I initially injured my back but feels somewhat like a strained erector? If I take a deep breath while belted and the bar on my back I feel some weird sensation, it’s hard to explain. Nothing while actually squatting or pulling but standing holding the bar I get the feeling
 
Love going HAM on some breakfast food. Best way to start a day of lousy eating

Keep an eye on the back and if you try the pullthrus next time start crazy light.
 
W2D3

*12 min brisk walk @3.6mph with last minute being high steps with glute contractions

Standard PC warm up

Squat
315x2r
325x2x1r

Bench
235x2r
245x2x1r

Deficit dead ~ conv
245x5

Man, trying to train first thing in the morning with no food is polar opposite from training in the afternoon lol everything felt 10lbs heavier. Also, I’m just not use to it.. well, not use to lifting heavy anyhow.

Be easy
God bless
 
No doubt man; very different when you’re not used to it - I still see the improvement if I train in the evening, but I am just used to things taking longer to fire up fresh out of bed.

That’s why I never skip EAAs, electrolytes, and carbs intra - I don’t have a real meal digesting to rely on, nor have I had all day to sufficiently hydrate. Evenings I will drink at least a pint less because I’m already filled out going into it.
 
tyga tyga said:
W2D3

*12 min brisk walk @3.6mph with last minute being high steps with glute contractions

Standard PC warm up

Squat
315x2r
325x2x1r

Bench
235x2r
245x2x1r

Deficit dead ~ conv
245x5

Man, trying to train first thing in the morning with no food is polar opposite from training in the afternoon lol everything felt 10lbs heavier. Also, I’m just not use to it.. well, not use to lifting heavy anyhow.

Be easy
God bless
Click to expand...
Getting use to morning workouts is hard but the body does adapt. Im going to need to catch up on your log.
 
tyga tyga said:
W2D2

*brisk walk for 10 min @3.5mph and a slight incline

Pause squat
205x2x5r

Low incline bench
185x3x5r

Seated row w/straight bar
80,90,100 amrap

Ab wheel -ss/w leg raises
Four sets amrap

Standing pallof press
2 sets per side amrap

Completely forgot my pull throughs. Probably a good thing because I had something going on with my lumbar, it wasn’t quite the same feeling as when I initially injured my back but feels somewhat like a strained erector? If I take a deep breath while belted and the bar on my back I feel some weird sensation, it’s hard to explain. Nothing while actually squatting or pulling but standing holding the bar I get the feeling
Click to expand...
Definitely try to google your symptoms and see if u can deal with it youself without hurting yourself. I had a bulging disk and many recommended one of those inverted tables. It definitely did the job!
 
W2D4

Full body AR
-superset agonist/antagonist

Decline bench
T-bar row
3x15 each

Db curl
Rope ext
3x20

Leg curl
Leg ext
3x18

Ohp 3x12
Back ext 2x10

Pallof press

I really enjoy these days. It’s funny to watch myself ballon up with a pump and fill out my shirt entirely.

Be easy
God bless
 
Bro when I wear a children’s small from Baby Gap I don’t even need a pump and I’m busting the sleeves...catch up
 
If anyone that is subbed to the thread shops at Aldi, you need to grab a loaf of this breadInvalid Link RemovedInvalid Link Removed

The texture is the best and the flavor is on point.

Yes I know, my nail is pink lol it puts the biggest smile on my daughters face when she paints nails and I live for those moments
 
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