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

C4W2D1: Turn Up The Volume

Some days you’ll walk into the gym with the mindset that things are just not going to go your way: you had a shitty day at work, you missed a meal or ate something that wasn’t in diet, some jackass cut you off, you slept awful the night before… And as you warm up and stretch you say to yourself “well this is gonna suck.”

And surprisingly you have a KICK-ASS day on the gym.

275

Today was that day. I slept awful the night before, pounded a bunch of shitty food and thought the numbers from programming looked intimidating. But as soon as I started warm-up sets for pause squats I knew big things were going to happen…

C4W2D1

2 COUNT PAUSE SQUAT
95×5
135×5
185×3
210×1
235×5 @RPE5
250×5 @RPE6.5
260 275×5 (PR) @RPE8.5
255×5,5 (felt too light)
260×5,5,5

2 COUNT PAUSE BENCHPRESS
75×5
125×5
170×3
195×1
225×5 @RPE6
235×5 @RPE8
250×4 @RPE10
230×5,5,5
235×5
255×6 Slingshot
275×4 Slingshot
295×2 Slingshot

INCLINE BENCHPRESS
45×5
95×5
135×3
145×7
155×7
165×7,7
175×5

An enormous PR for pause squat!!! I couldn’t believe how light and easy the weights were feeling! As I was getting into the heavier warm up sets I knew that it was going to be a good day. As proud as I was for that all of the volume associated with the squats stole the thunder from my pause bench. The original programmed top set called for 245×5 but I really wanted that rounded out 250×5 which would have been a PR. Got 4 just fine but on the fifth rep I got stuck halfway up and was gassed. I’m taking this all in stride though considering last week I hit 260×3 competition style and then just this week I hit 250×4 for an even longer delayed pause?!?! I’m fine with that! The programming for next week will tell me I need to lower my expectations since I “failed” the lift by not getting the prescribed amount of reps but I think I may go after 255 if its there! Only time will tell!

– DJ

Cycle 4 Week 1 In The Books!

I have to admit going into the last day of Week 1 for this cycle was tough! No breaks in between a day of squatting and a day of deadlifting, coming in at a lower bodyweight and training way later than usual… it was no walk in the park!

The deadlift was certainly tougher than I expected and I attribute that to a few factors: I haven’t really been doing the accessory lifting for the deadlift (primarily the SLDL) and I also think my setup/starting position can use some adjusting. So certainly a few things I need to work on to see if I can get it to improve and feel easier. Things like finding the proper hip positioning, making sure the bar is over mid-foot, making sure the shoulders are slightly forward – all of that plays a role in making the lift “easier.” A poorly setup deadlift can end up making you do more work than you need to!

C4W1D4

COMPETITION STANCE DEADLIFT
135×5
215×5
300×3
345×1
385×3
410×3
430×3
420×3

TOUCH N’ GO BENCHPRESS
85×5
135×5
185×3
215×1
240×3
255×3
265×3 (PR)
225×5

2″ DEFICIT STIFF-LEGGED DEADLIFT
225×8
245×8
275×7

SLDLs were quite done by the book. I wanted to see what weight I could handle so I could program it in for next week. 275 is the heaviest I’ve ever tried before and it felt relatively easy except my grip strength gave out before I could try for an eighth rep. Maybe next time! The only other thing I really have to worry about now is making sure that I get my calories/macros on point. As much as I feel like I’ve bumped up my intake I keep waking up weighing a little less than the day before. Might have to start in on some Easter candy…

– DJ

C4W1D3 – Smashed Old PRs!

After two days (technically one, but Monday was GPP so not as intense) off I was really fired up to get into the gym tonight. Programming called for some heavy squats and bench for sets of 3 and I was ready to knock them out. Overall the night was a huge success!

C4W1D3

COMPETITION SQUAT
135×5
185×5
250×3
290×1
325×3 @RPE6
345×3 (originally 340) @RPE8
360×3 (PR, video) @RPE9
350×3,3

COMPETITION BENCHPRESS
85×5
135×5
185×3
210×1
235×3 @RPE 7.5
250×3 @RPE 8.5
260×3 (PR, video) @RPE10
255×2
275×2 (Slingshot)

Bodyweight for today weighed in at 239.8 – my weight has gone from steadily fluctuating around 242 to steadily decreasing even though I haven’t changed anything with my macros/calories. I think with the ramp up in intensity for the lifting that its time to also give myself a hefty bump in calories. I noticed looking back at MyFitnessPal that I was coming up short in the fat macro which is the has the most calories per gram so I have decided to increase my fat uptake slight to target 80-100g/day and bump carbs from 250g/day up to 275-300g/day and see how my weight dials in with these changes.

The weights today felt amazing. The second working set for squats felt heavy (345) but when I started my top set at 360 I knew that I probably could have handled 365. While I’m proud of myself for hitting 260×3 for bench the RPE was definitely at a 10 as you can see in the video so that will most likely adjust my working weights down slightly in the next two weeks of Cycle 4.

A solid session and it felt great.  Ran out of time for OHP so I’ll move that over to the next GPP day.

– DJ

Steadily Going Up

The trend continues as I decided what the program’s weights called for were not as challenging as they looked on paper. Made adjustments on the fly to the working sets and was surprised by the results!

C4W1D2

DEFICIT DEADLIFT
135×5
165×5
225×3
265×1
295×6
315×6 (orig. 310)
335×6 (orig. 330)
305×6

CLOSE GRIP BENCHPRESS
65×5
115×5
155×3
185×1
205×6
225×6 (orig. 215)
235×6 (orig. 225)
215x,6,6,6,6

FRONT SQUAT
45×5
75×5
100×3
115×1
135×8 (orig. 130)
145×8 (orig. 140)
155×8,8,8,8 (orig. 145)

– DJ

Cycle 4 Begins – Adjusting Poundages

Now that Cycle 3 has come to an end it is time to begin Cycle 4 and hopefully keep the momentum rolling. As Day 1 got started today I could ready sense that I was in for some adjustments into heavier working sets and couldn’t be happier with the results.

C4W1D1

2 COUNT PAUSE SQUAT
75×5
135×5
185×3
210×1
225×6 (originally 215)
240×6 (originally 225)
250×6 (originally 235)
235×6,6,6,6

2 COUNT PAUSE BENCHPRESS
75×5
125×5
165×3
195×1
210×6 (originally 205)
225×6 (originally 215)
235×6 (originally 230)
225×6,6,6 (called for 220)

INCLINE BENCHPRESS
45×5
75×5
105×3
120×1
135×8
145×8
155×8,8 (called for 150)

Everything felt great today and I wish I had more time to keep going after incline. I pondered doing some additional triceps work but with CGBP tomorrow I decided against it. I was really impressed with how pause Bench felt, especially considering I was doing the 225×6,6,6 versus 225×4,4 compared to last week.

– DJ