Lep's Lifting Log

[leprechaun71]

TSA Intermediate W1D1: I haven't really hit squats hard in a long time and this session was an eye opener. Almost passed out after the third set and got a terrible sharp headache. Probably related to the Covid booster shot I had Sunday as the headache was similar to what I experienced when I had Covid back in January. Everything else went well but I forgot how much I dislike using my dumbbell handles (incline DB rows aka face squishers).

Squat: 45X10, 135X8, 225X6, 275X5, 315X2, 355X3, 305X8X3 (holy fuckin headache batman), 275X8
Bench: 135X8, 185X6, 225X5, 245X8X3
Lat Pulldown: 105X12, 125X10, 145X8
CGBP: 225X6X3
Incline DB Rows: 55'sX10X4

[leprechaun71]

TSA Intermediate W1D2: No headache today and life is good.

Deads: 345X5X4
Bench: 255X4X5
Pendlay Rows: 145, 165, 185, 205, 225 (X6) (I haven't done these in while and forgot how much I like them)
Pull-ups: 31 (max number in 10 min)
SSB GM's: Ran out of time

[leprechaun71]

TSA Intermediate W1D3: I had a slight headache after squats today but not too bad. Also got a brutal abdominal cramp after 2nd set of ab rollers today and had to abort.

SSB: 290X4X6
OHP: 95X8, 115X8, 135X5, 95X8 (weak but it's been since Jan 2020 that we last met)
Incline Rows: 55X12X3 (felt much better today)
KB Goblet Squats: 52X12X3 (<3)
AB Roller: 15X2

[leprechaun71]

TSA Intermediate W1D4: Good day.

Bench: 225X4, 255X2, 285X1, 315X1 (RPE:7.5), 270X5X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6
Larsen Press: 225X6X3
Paused Deads: 275X4, 315X4X4 (Beltless, toasted my lower back)
BB Rows: 165X8, 185X8, 205X8 (much harder after deads)

[leprechaun71]

TSA Intermediate W2D1: I redid week one of squats because I wasn't able to complete it last time and ran out of time for incline rows.

Squats: 225X6, 275X4, 315X2, 365X3, 305X8X4 (did last set beltless)
Bench: 185X6, 225X4, 250X8X3 (running out of gas on last set)
Lat Pulldown: 105X12, 125X10, 145X8
CGBP: 230X6X3

[leprechaun71]

TSA Intermediate W2D2:

Deads: 355X5X5 (beltless)
Bench: 265X4X5
Pendlay Rows: 155, 175, 195, 215, 235 (X6)
Pull-ups: 34 (max number in 10 min)

[leprechaun71]

TSA Intermediate W2D3: Finally over the nasty cold and feeling about 95%. I decided not to restart the program but continue from where I left off. Going to be sore tomorrow.

SSB: 300X4X6 (all sets beltless)
OHP: 95X8, 115X8, 135X6, 115X8 (still weak but better than last time)
Incline DB Rows: 55'sX12X3
KB Goblet Squats: 52X12X3
AB Roller: 15X2

[leprechaun71]

TSA Intermediate W2D4:

Bench: 225X4, 255X2, 285X1, 320X1 (RPE:8), 280X5X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6
Larsen Press: 235X6X3
Paused Deads: 275X4, 325X4X4 (Beltless)
BB Rows: 165X8, 185X8, 205X8, 225X8

[leprechaun71]

TSA Intermediate W3D1:

Squats: 225X6, 275X4, 325X2, 375X3, 315X7X3
Bench: 185X6, 225X4, 260X7X4
Lat Pulldown: 105X12, 125X10, 145X8, 165X8
CGBP: 240X6X3
Incline DB Rows: 55'sX12X3

[leprechaun71]

TSA Intermediate W3D2: Workout was rushed but a good one. I finished in 70 min but had to drop pull ups.

Deads: 365X4X5 (beltless)
Bench: 275X4X5
Pendlay Rows: 155, 175, 195, 215, 235 (X6)

[leprechaun71]

TSA Intermediate W3D3:

SSB: 310X4X6 (all sets beltless)
OHP: 95X8, 115X8, 135X7, 105X8 (added a rep to top set)
Incline DB Rows: 55'sX12X3
KB Goblet Squats: 52X12X3
AB Roller: 15X3

[leprechaun71]

TSA Intermediate W3D4: I was feeling a little fatigue today particularly on bench. I was off about a rep or so. Paused deads moved well.

Bench: 225X4, 255X3, 295X2, 325X1 (RPE:9), 285X5X2, 275X5
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X4
Larsen Press: 245X6X3
Paused Deads: 275X4, 315X2, 335X4X4 (beltless)
BB Rows: 165X8, 185X8, 205X8, 225X8

[leprechaun71]

TSA Intermediate W4D1:

Squats: 225X6, 275X4, 325X2, 385X3 (RPE: 7.5), 325X7X3
Bench: 185X6, 225X4, 265X7X3, 250X7 (running out of gas so dropped down on last set)
Lat Pulldown: 105X12, 125X10, 145X8, 165X8
CGBP: 245X6X2, 245X7 (RPE:9)
Incline DB Rows: 55'sX12X3

[leprechaun71]

TSA Intermediate W4D2:

Deads: 375X4X5 (beltless)
Bench: 280X4X5
Pendlay Rows: 155, 185, 205, 225, 235 (X6)
Pull ups: 31 (10 min)

[leprechaun71]

TSA Intermediate W4D3:

SSB: 315X4X6 (belt)
OHP: 95X8, 115X8, 135X7, 115X8
Incline DB Rows: 55'sX12X3
KB Goblet Squats: 52X12X3
AB Roller: 15X3

[leprechaun71]

TSA Intermediate W4D4: Someone really feeling it today. I am glad next "week" is a deload.

Bench: 225X4, 255X3, 295X2, 335X1 (RPE:9), 295X5X2, 275X5
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X5
Larsen Press: 250X6X3
Paused Deads: 275X4, 315X2, 340X4X4 (beltless)
BB Rows: 170X8, 190X8, 210X8, 230X8

[leprechaun71]

TSA Intermediate W5D1: Deload Week.

Squats: 225X6, 275X4, 315X2, 325X5X3 (beltless)
Bench: 185X6, 225X4, 260X6X3,
Lat Pulldown: 105X12, 125X10, 145X8, 165X6
CGBP: 240X5X3
Incline DB Rows: 55'sX12X2

[leprechaun71]

TSA Intermediate W5D2: Deload

Deads: 365X3X4 (beltless)
Bench: 275X4X5
Pendlay Rows: 165, 185, 205, 225, 235 (X5)
Pull ups: 34 (10 min)

[leprechaun71]

TSA Intermediate W5D3: Deload

SSB: 290X4X5 (beltless)
OHP: 105X6, 125X6, 145X6, 125X6
Incline DB Rows: 55'sX10X3
KB Goblet Squats: 52X10X3
AB Roller: 15X3

[leprechaun71]

TSA Intermediate W5D4: Deload.

Bench: 195X6, 235X4, 275X4X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X5
Larsen Press: 260X5X2
Paused Deads: 275X4, 315X2, 335X3X4 (beltless)
BB Rows: 170X6, 190X6, 210X6, 230X6