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Training Log: TSA Week 5

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TSA WEEK 5

DAY 1

SQUAT
135×5
225×3
275×2
315×1
340×5,5,5,5,5

BENCHPRESS
135×5
185×3
225×1
235×7,7,7,7

DAY 2

DEADLIFT
135×5
225×5
315×3
365×2
405×1
430×4,4,4,4

BENCHPRESS
135×5
185×3
225×2
235×1
245×5,5,5,5,5

DAY 3

SQUAT
135×5
185×5
225×3
275×1
325×7,7,7,7

BARBELL OVERHEAD PRESS
125×8,8 @ RPE8.5

CHEST SUPPORTED DB ROW
75x3x10 @ RPE8.5

CLOSE GRIP BENCHPRESS
205×6, 210×6,6

DAY 4

BENCHPRESS
135×5
185×3
225×2
240×1
250×4,4,4,4

1″ ABOVE KNEE PAUSED DEADLIFT
390x3x3

PENDLAY ROW
225/235/240×5

CLOSE GRIP BENCHPRESS
225/235/240×3

New Program: Week 2, More Info To Come!

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WEEK 2

DAY 1

SQUAT
135×5
185×5
225×3
275×1
315×5,5,5,5,5

CLOSE GRIP BENCHPRESS
95×5
135×5
165×3
185×1
200×5,5,5,5,5

STIFF-LEGGED DEADLIFT
135×5
225×5
275×3
305×5,5,5

DAY 2

BENCHPRESS
95×5
135×5
185×3
205×1
230×5,5,5,5,5

SNATCH GRIP DEADLIFT
135×5
225×5
275×3
300×5,5,5

PAUSE SQUAT
135×5
185×3
230×5,5,5

DAY 3

SUMO DEADLIFT
135×5
225×5
315×3
365×1
380×5,5,5,5,5

PIN SQUAT
135×5
185×3
225×1
240×5,5,5

CONVENTIONAL DEADLIFT
295×5,5,5

DAY 4

*Green Bands used for all lifts (+65lbs single, +130lbs double)

BANDED SQUAT
210×3,3,3,3,3

BANDED BENCHPRESS
150×3,3,3,3,3

BANDED SUMO DEADLIFT
255×3,3,3,3,3

-DJ

MuscleElements PreCreXS Day 9: Bodybuilding!

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DAY 9 – BB DAY

AminoFlowReviewSoon

BODYWEIGHT: 251.2 (+8.7)

DUMBBELL BENCHPRESS
60×8
80×6
100×10,10,10,10,10

KROC ROW
50×6
75×5
100×10,10,10,10
(was told time to graduate to a new gym with heavier DBs lol)

DB SEATED OVERHEAD PRESS
30×8
47.5×6
55×10,10,10,10,10

HAMMER CURLS SUPERSET w/ REVERSE CURLS
40×10,10,10,10,10
40 EZBARx10,10,10,10

MODIFIED SKULLCRUSHERS
60×10,10,10,10,10

CALF RAISES (SMITH MACHINE)
225×10,10,10,10,10

BANDED AB CRUNCHES
100 reps

C5W1D3 – Small Changes, BIG PRs!

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 C5W1D3

COMPETITION SQUAT
135×5
185×5
255×3
290×1
330×3
345×3
365×3
355×3

COMPETITION BENCHPRESS
95×5
135×5
190×3
215×1
245×3
260×3
270×3
265×3

OVERHEADPRESS
(ran out of time…)
95×10,10,8

A crazy thing happens when you start to believe in yourself and in your programming… you actually start making progress in the form of very tiny PRs. Over time those tiny little PRs begin to build up eventually leading you to the big gains and massive PRs (hopefully at a meet) that everyone is chasing. I’m slowly starting to realize that the work I am putting in is paying off because I have been keeping track of my workouts since way back during Cycle 2. And I’ve compared the weights I lifted then to the weights I’m lifting now and one thing is apparent: I’ve gotten much stronger.

Back when I first started Cycle 2 I was using PTW for most of the workouts but was staying strict to the Candito benchpress program for benching. On 2/20/16 I peaked in that program and hit a paused competition style benchpress of 275×1 and I was extremely happy. But then you look at what happened in this update. With 5lbs less compared to that lift, I was able to hit a paused triple. 275×1 versus 270×3… all in the span of 7 weeks.

It’s definitely safe to say that progress is being made.

Keep grinding and you’ll get there eventually.

– TTPL

C4W2D3 – Hitting the TOP SETS, Feeling Awful

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C4W2D3

COMPETITION SQUAT
115×5
190×5
265×3
300×1
340×2
355×2
370×2
360×2

COMPETITION BENCHPRESS
80×5
135×5
190×3
215×1
245×2
260×2
270×2
265×2

Tonight was one of those nights where although I had plenty of energy once I got into the working sets everything just felt awful. The weights felt heavy, the movements felt slow, and the squats definitely were not deep enough. I had made an adjustment to my foot placement that I think threw me off. I had suddenly lost the rebound reflex from the bottom of the squat and as you can see in the video it looks like I intentionally hit the brakes on the descent to prepare myself for failure with heavy weight. I definitely need to make an adjustment on that and work on getting myself further into the hole. With that being said the weight was definitely moving and I was glad to feel it out, particularly for the benchpress. 260×2 felt heavy as hell and I started second guessing myself as to if I could even put up 270 and much to my surprise it went up – and felt lighter than 260!

450×2 deadlift is on tap for tomorrow night… I’m ready.

– DJ