TSA Week 8 – Fired UP!

TSA-I9 WEEK 8 RECAP

 

TSA Training Log: Week 7

TSA WEEK 7

DAY 1

SQUAT
135×5
225×5
275×3
325×2
350×1
370×2,2,2,2

BENCHPRESS
135×5
185×3
225×1
230×6,6,6,6

DAY 2

DEADLIFT
135×5
225×5
315×3
365×2
405×1
455×1,1,1,1

BENCHPRESS
135×5
185×3
225×2
240×1
255×4,4,4,4

PENDLAY ROW
255×5,5,5,5

DAY 3

SQUAT
135×5
185×5
225×3
275×1
325×1
350×4,4,4

BARBELL OVERHEAD PRESS
140×4 (wanted 6)
125×6,8

DAY 4

BENCHPRESS
135×5
185×3
225×2
250×1
270×2,2,2,2

1″ ABOVE KNEE PAUSED DEADLIFT
410×2,2,2

PENDLAY ROW
265×4,4,4,4

Training Log: TSA Week 5

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

Training Log: TSA Intermediate Program Week 3

TSA WEEK 3

DAY 1

SQUAT
135×5
185×4
235×3
295×1
325×5,5,5,5,5

BENCHPRESS
135×5
175×3
205×1
225×7,7,7,7

CHEST SUPPORTED DB ROW
85x4x6 @ RPE8.5 (overshot, will lessen next time)

CLOSE GRIP BENCHPRESS
195x4x6 @ RPE8

DAY 2

DEADLIFT
135×5
225×4
315×3
375×1
415×4,4,4,4

BENCHPRESS
135×5
185×4
205×3
225×1
235×5,5,5,5,5

PENDLAY ROW
230x4x6 @ RPE9

DAY 3

SQUAT
135×5
185×5
225×3
275×1
305×7,7,7,7

BARBELL OVERHEAD PRESS
120×8,8,8 @ RPE8.5

CHEST SUPPORTED DB ROW
70x4x10 @ RPE8.5

SUMO DEADLIFT (GLUTES)
300x3x6 @ RPE8

DAY 4

BENCHPRESS
135×5
185×4
205×3
225×1
245×4,4,4,4

1″ ABOVE KNEE PAUSED DEADLIFT
370x3x3

PENDLAY ROW
235x5x5

CLOSE GRIP BENCHPRESS
235x3x3