Tommy's Lifetime Intermediate Log
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Re: Tommy's beginner Log
Week 12:
Have only hit the rep target on squats. Little bit disappointed. I hit 2 more reps some weeks ago. Could have been 100 reasons. Fatigue, two exams, hot weather, no big calorie-surplus, maybe even little deficit. But i am not worrying about that.
The trainig maxes seems to bee right an i still beat them most of the time, but only +1 or 2 reps.
Next week, the heaviest week is a little bit initimidating, but a nice chance to get new e1RM. I am also tempted to hit PRs on my overwarm single and overshoot the the RPE.
I am looking forward to repeat block 1 several times after that.
Have only hit the rep target on squats. Little bit disappointed. I hit 2 more reps some weeks ago. Could have been 100 reasons. Fatigue, two exams, hot weather, no big calorie-surplus, maybe even little deficit. But i am not worrying about that.
The trainig maxes seems to bee right an i still beat them most of the time, but only +1 or 2 reps.
Next week, the heaviest week is a little bit initimidating, but a nice chance to get new e1RM. I am also tempted to hit PRs on my overwarm single and overshoot the the RPE.
I am looking forward to repeat block 1 several times after that.
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Re: Tommy's beginner Log
Week 13
Monday:
Squat 180kg, 170: 2,2,2,2,4 e1RM 191kg
CGB 95: 4,4,4,4,7
RDL 130: 5,5,5,5,5
Chins 35
Tuesday:
Bench 120kg, 110:2,2,2,2,5 e1RM 127
FSQ 115: 5,5,5,5,5
Rows 60: 10,10,10
Curls
Monday:
Squat 180kg, 170: 2,2,2,2,4 e1RM 191kg
CGB 95: 4,4,4,4,7
RDL 130: 5,5,5,5,5
Chins 35
Tuesday:
Bench 120kg, 110:2,2,2,2,5 e1RM 127
FSQ 115: 5,5,5,5,5
Rows 60: 10,10,10
Curls
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Re: Tommy's beginner Log
Also hit a new DL PR with 227,5kg. Last week was a deload week and i also got vaccinated.
So this week starts the first block again. Setup hasn't changed much:
Monday:
SQ main
CGB
RDL
Chins
Tuesday:
Bench main
FSQ RIR
Row
Thursday:
DL main
Incline Press
Pull Ups
Saturday:
OHP main
Pin Squat
Bench
Rows
Not quite sure how i will programm upper back work, chins/pull ups and rows.
Maybe density block, or rows as RTF auxilary.
Some sets of curls and Lateral raises will be added.
The rest will follow the standard RTF progression
So this week starts the first block again. Setup hasn't changed much:
Monday:
SQ main
CGB
RDL
Chins
Tuesday:
Bench main
FSQ RIR
Row
Thursday:
DL main
Incline Press
Pull Ups
Saturday:
OHP main
Pin Squat
Bench
Rows
Not quite sure how i will programm upper back work, chins/pull ups and rows.
Maybe density block, or rows as RTF auxilary.
Some sets of curls and Lateral raises will be added.
The rest will follow the standard RTF progression
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Re: Tommy's beginner Log
Training is going well. Because of a heavy rain and the following flood of the nearby river which set my training room under water, i had to pause training for one week. Then i was on vacation for 2 weeks where i used only dumbbells (up to 30kg) and didn't follow the plan. It was all inclusive so i gained a little weight. Good time to start a little diet. So Currently i am on week 5 of the first block and a calorie deficit. Think i will so the minicut for at least 2 more weeks. Then i am gonna repeat the first block with only one change:
-Deadlift will change from Last set AMRAP to Last set RIR
-Deadlift will change from Last set AMRAP to Last set RIR
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Re: Tommy's beginner Log
Week 3 so far. TM are increasing in every lift. I am beating the rep targets with at least +3 reps. Maybe the creatine starts to work. So no need to change anything.
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Re: Tommy's beginner Log
Week 10 so far. TMs are still increasing but when the reps go down i am just hitting the rep target on the main lifts. For sure i will hit an easy 200kg SQ. Curious what my bench will look like.
W10d1
SQ 192,5; 175:2/2/2/2/4
CGB 100: 4/4/4/4/10
RDL 140: 4/4/4/4/12
CU: 7x5
W10d2
B 130; 120:2/2/2/2/4
FSQ 112,5: 4/4/4/4/4
Row: 62,5: 15/15/12/12
W10d1
SQ 192,5; 175:2/2/2/2/4
CGB 100: 4/4/4/4/10
RDL 140: 4/4/4/4/12
CU: 7x5
W10d2
B 130; 120:2/2/2/2/4
FSQ 112,5: 4/4/4/4/4
Row: 62,5: 15/15/12/12
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Re: Tommy's beginner Log
w10d3
DL 215, 200: 2/2/2/2/7
IPR 85: 4/4/4/4/12
PU: 7x4
w10d4
OHP 77,5 70: 2/2/2/2/7
PSQ 130: 4/4/4/4/10
B 102,5: 4/4/4/4/10
Row 62,5: 13/12/11
DL 215, 200: 2/2/2/2/7
IPR 85: 4/4/4/4/12
PU: 7x4
w10d4
OHP 77,5 70: 2/2/2/2/7
PSQ 130: 4/4/4/4/10
B 102,5: 4/4/4/4/10
Row 62,5: 13/12/11
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Re: Tommy's beginner Log
Awesome work mate. You for sure have a 200kg squat with those numbers!Tommy1507 wrote: ↑Wed Nov 10, 2021 12:33 pm Week 10 so far. TMs are still increasing but when the reps go down i am just hitting the rep target on the main lifts. For sure i will hit an easy 200kg SQ. Curious what my bench will look like.
W10d1
SQ 192,5; 175:2/2/2/2/4
CGB 100: 4/4/4/4/10
RDL 140: 4/4/4/4/12
CU: 7x5
W10d2
B 130; 120:2/2/2/2/4
FSQ 112,5: 4/4/4/4/4
Row: 62,5: 15/15/12/12
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Re: Tommy's beginner Log
w11d1
SQ 1x195kg 160kg: 4/4/4/4/9
CGB 92,5kg: 6/6/6/6/13
RDL 130kg: 6/6/6/6/13
Pull Ups: 5x4 couldn't get more, felt exhausted
w11d2
B 1x130kg 110kg:4/4/4/4/8
FSQ 100kg: 6/6/6/6/6
Row 62,5kg: 13/12/12/12
Bought a new flat bench with competition specs. So around 7cm deeper than my incline bench. Also a little bit wider. Felt a little bit akward to lay so low and use leg drive. Think i j just need to get used to that.
SQ 1x195kg 160kg: 4/4/4/4/9
CGB 92,5kg: 6/6/6/6/13
RDL 130kg: 6/6/6/6/13
Pull Ups: 5x4 couldn't get more, felt exhausted
w11d2
B 1x130kg 110kg:4/4/4/4/8
FSQ 100kg: 6/6/6/6/6
Row 62,5kg: 13/12/12/12
Bought a new flat bench with competition specs. So around 7cm deeper than my incline bench. Also a little bit wider. Felt a little bit akward to lay so low and use leg drive. Think i j just need to get used to that.
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Re: Tommy's beginner Log
w11d3
DL 1x200; 185: 4/4/4/4/7
IPR 78: 6/6/6/6/11
PU 8x4
w11d4
OHP 1x75; 65: 4/4/4/4/4 skipped all AMRAPs because i had sportsgame this evening
PSQ 120: 6/6/6/6/6/6
B 92,5: 6/6/6/6/6/6
w12d1
SQ 1x195; 170: 3/3/3/3/5
CGB 100: 5/5/5/5/11
RDL 140: 5/5/5/5/11
PU 8x4
w12d2
B 1x130; 115: 3/3/3/3/6
FSQ 110: 5/5/5/5/5
Row 66: 13,12,11,10
w12d3
DL 1x220; 197,5: 3/3/3/3/6
IP 85: 5/5/5/5/10
PU 8x4
w12d4
OHP 1x80; 70: 3/3/3/3/7
PSQ 130: 5/5/5/5/10
B 100: 5/5/5/10
Row 60: 13/13/13
Next week i will go for PRs in all main lifts. Think i am gonna try and i am pretty sure i will hit these numbers: 200/132,5/235/82,5
DL 1x200; 185: 4/4/4/4/7
IPR 78: 6/6/6/6/11
PU 8x4
w11d4
OHP 1x75; 65: 4/4/4/4/4 skipped all AMRAPs because i had sportsgame this evening
PSQ 120: 6/6/6/6/6/6
B 92,5: 6/6/6/6/6/6
w12d1
SQ 1x195; 170: 3/3/3/3/5
CGB 100: 5/5/5/5/11
RDL 140: 5/5/5/5/11
PU 8x4
w12d2
B 1x130; 115: 3/3/3/3/6
FSQ 110: 5/5/5/5/5
Row 66: 13,12,11,10
w12d3
DL 1x220; 197,5: 3/3/3/3/6
IP 85: 5/5/5/5/10
PU 8x4
w12d4
OHP 1x80; 70: 3/3/3/3/7
PSQ 130: 5/5/5/5/10
B 100: 5/5/5/10
Row 60: 13/13/13
Next week i will go for PRs in all main lifts. Think i am gonna try and i am pretty sure i will hit these numbers: 200/132,5/235/82,5
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Re: Tommy's beginner Log
I am planning my next block. My waist and weight have gone up. So i will train the first three weeks on maintenance and use week 4-8 to cut relatively aggressive till my waist size will be under 82cm.
Changes to my previous block:
- hypertrophy progression for auxilaries
- one heavy pull up and row slot. Hope they will help me progress on these lifts.
- RIR Deadlift instead of RTF with an AMRAP on the last set
- dips for one bench slot
- paused bench instead of TnG
Monday:
RTF Squat 5/5/5/5/10
Heavy Pull Ups: Something between 12-20 reps
Hypertrophy RDL: 10/10/10/12
Dips: maybe start with 20 and work up to 50, then add weight
Thursday:
RTF Paused Bench 5/5/5/5/10
RIR Front Squats 7/7/7/7/7
Volume Rows: 40 reps
Thursday:
RIR Deadlift 5/5/5/5/5
Hypertrophy Incline Press: 10/10/10/12
Volume Pull ups: sets of 4s till 6s
Saturday:
RTF OHP: 5/5/5/5/10
Hypertrophy Pin Squat: 10/10/10/12 (looks like fun)
Hypertrophy Close grip bench: 10/10/10/12
Heavy Rows: 15-25 reps
Changes to my previous block:
- hypertrophy progression for auxilaries
- one heavy pull up and row slot. Hope they will help me progress on these lifts.
- RIR Deadlift instead of RTF with an AMRAP on the last set
- dips for one bench slot
- paused bench instead of TnG
Monday:
RTF Squat 5/5/5/5/10
Heavy Pull Ups: Something between 12-20 reps
Hypertrophy RDL: 10/10/10/12
Dips: maybe start with 20 and work up to 50, then add weight
Thursday:
RTF Paused Bench 5/5/5/5/10
RIR Front Squats 7/7/7/7/7
Volume Rows: 40 reps
Thursday:
RIR Deadlift 5/5/5/5/5
Hypertrophy Incline Press: 10/10/10/12
Volume Pull ups: sets of 4s till 6s
Saturday:
RTF OHP: 5/5/5/5/10
Hypertrophy Pin Squat: 10/10/10/12 (looks like fun)
Hypertrophy Close grip bench: 10/10/10/12
Heavy Rows: 15-25 reps
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Re: Tommy's beginner Log
wk13d1:
SQ 1x200kg; 182,5: 2/2/2/2/4
CGB 107,5: 4/4/4/4/9
RDL 150: 4/4/4/4/9
Pulls Ups 8x4
wk13d2:
B 1x132,5kg; 1x140kg; 125: 2/2/2/2/3
FSQ 120: 4/4/4/4/4
Row: 65: 13/13/12/12
SQ 1x200kg; 182,5: 2/2/2/2/4
CGB 107,5: 4/4/4/4/9
RDL 150: 4/4/4/4/9
Pulls Ups 8x4
wk13d2:
B 1x132,5kg; 1x140kg; 125: 2/2/2/2/3
FSQ 120: 4/4/4/4/4
Row: 65: 13/13/12/12
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Re: Tommy's beginner Log
wk13d3
DL 1x220kg; 1x240kg PR; 210kg: 2/2/2/2/4
IPR 90kg: 4/4/4/4/8
Pull Ups: 4/7/8/7
Nice Deadlift PR. I think my grip is the limiting factor. Also my hips are very high. The Deadlift is the lift where i struggle the most with the proper setup. It's around one inch deficit due to small plates. But i am used to it.
My Pull Ups really suck. After 4 reps, i decided to just do 3xmax . And i got a lousy 7/8/7. Inwill focus on that on the next block. Doin them as the first or second exercise and add some weight for less reps. Hope that will help.
https://www.instagram.com/tv/CW-9MIGoU1 ... =copy_link
DL 1x220kg; 1x240kg PR; 210kg: 2/2/2/2/4
IPR 90kg: 4/4/4/4/8
Pull Ups: 4/7/8/7
Nice Deadlift PR. I think my grip is the limiting factor. Also my hips are very high. The Deadlift is the lift where i struggle the most with the proper setup. It's around one inch deficit due to small plates. But i am used to it.
My Pull Ups really suck. After 4 reps, i decided to just do 3xmax . And i got a lousy 7/8/7. Inwill focus on that on the next block. Doin them as the first or second exercise and add some weight for less reps. Hope that will help.
https://www.instagram.com/tv/CW-9MIGoU1 ... =copy_link
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Re: Tommy's beginner Log
Thanks. Met all my strength goals for this year, didn't miss one rep and didn't get too fat. I would say the consticency paid off. Now i'll try to focus on building more muscles, which is something new for me
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Re: Tommy's beginner Log
wk13d4
OHP 1x80kg; 72,5kg: 2/2/2/2/4
PSQ 137,5kg: 4/4/4/4/7
B 107,5kg: 4/4/4/4/8
Row 60kg: 15/13/13
Yesterday i started to cut. Plan to do 4-5 days really aggressive und then a slower approach till my waist is at 82cm.
OHP 1x80kg; 72,5kg: 2/2/2/2/4
PSQ 137,5kg: 4/4/4/4/7
B 107,5kg: 4/4/4/4/8
Row 60kg: 15/13/13
Yesterday i started to cut. Plan to do 4-5 days really aggressive und then a slower approach till my waist is at 82cm.
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Re: Tommy's beginner Log
So i started a new block. More reps, a very aggressive cut from the start and moving into a new flat. I'll try to make the best out of it.
w1d1
SQ 180; 140: 5/5/5/5/12
PU: 8/8/6
Dips: 5/5/5/7
RDL 120: 10/10/10/12
w1d2
B 120; 90: 5/5/5/5/11 Doing a little pause here
FSQ 90:7/7/7/7/7
Row 60: 14/12/10
w1d3
DL 215; 167,5: 5/5/5/5/10
IPR 70: 10/10/10/12
PU 5x4
w1d4
OHP 80; 60:5/5/5/5/10
PSQ 90: 10/10/10/12
Row 70: 5/5/5/5/5
Dips: 3x7
w1d1
SQ 180; 140: 5/5/5/5/12
PU: 8/8/6
Dips: 5/5/5/7
RDL 120: 10/10/10/12
w1d2
B 120; 90: 5/5/5/5/11 Doing a little pause here
FSQ 90:7/7/7/7/7
Row 60: 14/12/10
w1d3
DL 215; 167,5: 5/5/5/5/10
IPR 70: 10/10/10/12
PU 5x4
w1d4
OHP 80; 60:5/5/5/5/10
PSQ 90: 10/10/10/12
Row 70: 5/5/5/5/5
Dips: 3x7
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Re: Tommy's beginner Log
I had busy times but completed the first cycle of ats2. Then on the deaload week i got a really bad sinusitis and couldn't train for 10 days. Thursday was my first day in the gym and i trained light for 3 consecutive days to get into the groove again. That was really fun.
On monday i'll start another cycle and change some things to keep it interesting.
On monday i'll start another cycle and change some things to keep it interesting.
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Re: Tommy's beginner Log
First week of another round AtS2.
wk1d1
SQ 1x190; 140: 5/5/5/5/11
Weighted PU +5kg: 5/5/5/5
Dips 8/8/8/8
RDL 120: 10/10/10/12
d2:
Paused Bench 1x120; 90: 5/5/5/5/10
FSQ 90: 7/7/7/7/7
Row 60: 10/10/10/12
d3:
DL 1x215; 165: 5/5/5/5/10
IPR 70: 10/10/10/10
PU: 5/5/5
d4:
OHP 1x77,5; 52,5:10/10/10/12
Row 60: 15/13/12
PSQ 105: 10/10/10/12
CGB 80: 10/10/10//10
First week didn't went so well. Missed the last rep targets on CGB, IPR and Pull Ups and felt overall pretty gassed out. I think i felt the same way in the first week of the last block. I think i am just not used to these high reps. The RTF version had so many easy sets programmed, so it's a pretty big jump to hard sets with reps higher than 7. Also i don't feel like doing arms after any workout.
wk1d1
SQ 1x190; 140: 5/5/5/5/11
Weighted PU +5kg: 5/5/5/5
Dips 8/8/8/8
RDL 120: 10/10/10/12
d2:
Paused Bench 1x120; 90: 5/5/5/5/10
FSQ 90: 7/7/7/7/7
Row 60: 10/10/10/12
d3:
DL 1x215; 165: 5/5/5/5/10
IPR 70: 10/10/10/10
PU: 5/5/5
d4:
OHP 1x77,5; 52,5:10/10/10/12
Row 60: 15/13/12
PSQ 105: 10/10/10/12
CGB 80: 10/10/10//10
First week didn't went so well. Missed the last rep targets on CGB, IPR and Pull Ups and felt overall pretty gassed out. I think i felt the same way in the first week of the last block. I think i am just not used to these high reps. The RTF version had so many easy sets programmed, so it's a pretty big jump to hard sets with reps higher than 7. Also i don't feel like doing arms after any workout.