Lep's Lifting Log

[leprechaun71]

TSA Intermediate W6D1: Top set on squats felt HEAVY but moved well. RPE on top set was 7.5ish (plan was 6.5). Bench felt difficult but doable after squat session.

Squats: 225X6, 275X4, 315X3, 365X2, 405X1, 380X3X5
Bench: 185X6, 225X4, 265X6X4
Lat Pulldown: 115X12, 135X10, 155X8, 175X6
CGBP: 245X5X2, 245X7 (RPE:9)
Incline DB Rows: 55'sX10X3

[leprechaun71]

TSA Intermediate W6D2: Did bench first and worked up to a heavy double on deads at RPE 7. Benching, I had some left shoulder awareness but nothing too bad.

Bench: 285X4X5
Deads: 225X5, 275X4, 315X2, 365X1, 415X2, 385X3X4
Pendlay Rows: 165, 185, 205, 225, 235 (X5)
Pull ups: 34 (10 min)

[leprechaun71]

TSA Intermediate W6D3: I was a little disappointed with OHP as I figured I would be able to get 4 or 5 at 155lbs but alas 3 was in the cards.

OHP: 95X6 115X6, 135X6, 155X3
SSB: 305X4X5
Incline DB Rows: 55'sX10X3
KB Goblet Squats: 52X10X3
AB Roller: 15X3

[leprechaun71]

TSA Intermediate W6D4: End of week six and everything feeling decent.

Bench: 135X8, 195X6, 235X4, 285X2, 320X1X2, 285X4X3
Lat Pulldowns: 115X12, 135X10, 155X8, 175X6
Larsen Press: 260X5X3
Paused Deads: 135X6, 225X5, 275X4, 315X2, 345X3X4 (beltless)
BB Rows: 175X6, 195X6, 215X6, 235X6

[leprechaun71]

TSA Intermediate W7D1: Top set on squats moved well but I was smoked by my penultimate triple and had to drop back some.

Squats: 225X6, 275X4, 315X3, 365X2, 415X1, 385X3X4, 365X3
Bench: 185X6, 225X4, 270X6X4
Lat Pulldown: 115X12, 135X10, 155X8, 175X6
CGBP: 255X5X2, 255X6 (RPE:9)
Incline DB Rows: 55'sX10X3

[leprechaun71]

TSA Intermediate W7D2:

Bench: 290X4X5
Deads: 225X5, 275X4, 315X2, 365X1, 405X1, 435X2 (RPE:8), 390X2X5
Pendlay Rows: 165, 185, 205, 225, 235 (X5)
Pull ups: 37 (10 min)

[leprechaun71]

TSA Intermediate W7D3:

OHP: 75, 95, 115, 135 (X5), 155X4
SSB: 310X3X5
Incline DB Rows: 55'sX10X3
KB Goblet Squats: 71X10X3
AB Roller: 12X3

[leprechaun71]

TSA Intermediate W7D4: End of week seven and feeling some fatigue particularly on regular bench. Lower back was feeling wore out and leg drive was not there today. Larsen Press felt about the same as regular bench today.

Bench: 135X8, 185X6, 225X4, 275X3, 315X1, 330X1X2, 295X4, 275X4X2
Lat Pulldowns: 115X12, 135X10, 155X8, 175X6
Larsen Press: 265X5X3
Paused Deads: 135X6, 225X5, 275X4, 315X2, 350X3X4 (beltless)
BB Rows: 175X6, 195X6, 215X6, 235X6

[leprechaun71]

TSA Intermediate W8D1: Full left shoulder AIDS in effect. I had to move to the high bar position to do squats and pain was tolerable. Pretty much felt like shit and everything felt heavy. Dropped DB rows. One of them days. At least I got all the main work done.

Squats: 225X6, 275X4, 315X3, 365X2, 405X1, 425X1, 385X2X3, 365X2X3
Bench: 185X6, 225X4, 275X5X4
Lat Pulldown: 115X12, 135X10, 155X8,
CGBP: 260X5X3

[leprechaun71]

TSA Intermediate W8D2: Shoulder still sore but today's workout did not bother it much. Affected bench strength though as I felt left side lagging. Overall energy was down too and it was a bit of a slog.

Bench: 295X3X5
Deads: 225X5, 275X4, 315X2, 365X1, 405X1, 445X1 (RPE:9), 405X2X4
Pendlay Rows: 165, 185, 205, 225, 235 (X5)
Pull ups: 30 (10 min)

[leprechaun71]

TSA Intermediate W8D3: I dropped OHP to give my shoulder a break and, overall, it was an easy workout.

SSB: 320X3X5
Incline DB Rows: 55'sX10X3
KB Goblet Squats: 71X10X3
AB Roller: 12X3

[leprechaun71]

TSA Intermediate W8D4: Disappointing, I grinded up a nasty single at 345lbs on bench. It SHOULD have been easier.

Bench: 135X8, 185X6, 225X4, 275X3, 315X2, 345X1 (RPE 9.5), 300X3, 285X3X2
Lat Pulldowns: 115X12, 135X10, 155X8, 175X6
Larsen Press: 270X5, 255X5X2
Paused Deads: 135X6, 225X5, 275X4, 315X2, 365X2X5 (beltless)
BB Rows: 175X6, 195X6, 215X6, 235X6

[leprechaun71]

TSA Intermediate W9: Deload. I did this deload day before I test at the end of the week. I will be only doing deads and bench as my shoulder is fubared for squats. Dropped squats today when I felt a sharp pain in the rack position. No beuno.

Bench: 275X4X5
Deads: 365X1X5

[leprechaun71]

Finished up TSA intermediate but didn't hit any PR's. Not really surprising as the peak did not go well. I have being hitting the gym pretty regular since then with some breaks for holidays and sickness and have cut my weight down to 220lbs from a high of 238lbs. Kinda of doing my own thing and my current lifts are looking ok. I am closest to hitting my deadlift year goal (495lbs, recently hit 455lbs for 2) so I am going to focus on it for the rest of this year and let the other lifts fall where they may. Today's workout was the end of 3 week peak (after 2 three week volume cycles). Bench focus and my best lift post weight loss was towards the end of May when I got 280X4.

Bench: 135X8, 185X6, 225X4, 265X2, 295X4 (RPE: 10; barely made the last rep for a +15lbs since May)
Lat Pulldowns: 105X10, 125X8, 145X6 (superetted with bench)
BB Rows: 155, 185, 205, 225 (X6)
Cable Curls: 35, 45 (X12), 55, 55 (X10)

[leprechaun71]

Peak day for squats. Left shoulder is starting to bother me so I reinserted my Titan Yukon bar into the rotation. I was worried as the heaviest I had gone with it was 370lbs (50lbs bar) and my goal with the regular bar was 405lbs. So I said fuck it and went for 410lbs. Rep moved well and was pleased to see good carryover between straight and the Yukon bar. The Yukon bar still hurts my shoulder but not nearly as bad. I could use my SSB but I find this doesn't carryover quite as well to straight bar squats. Overall, a win.

Squats: 140X6, 190X5, 230X4, 280X3, 320X2, 370X1, 410X1
Larsen Press: 135X8, 185X6, 225X4, 255X2, 275X4
Pullups (BW): X10
Cable Tricep Ext: 65X12, 65X15

[leprechaun71]

Peak day for deads. I attempted 475lbs but it wasn't there. Got it to my knees and probably could have hitched it up but decided it was not worth the risk.

Deads: 135X5, 225X4, 275X3, 315X2, 365X1, 425X1, 475X0
CGBP: 135X8, 185X6, 225X4, 255X2, 275X3
Inverted Rows (BW): 8, 10
Cable curls: 35X15, 55X10, 55X10

[leprechaun71]

Day 1: Went well, volume jump kinda shocked me.

Bench: 255X5X5
Lat Pulldowns: 105X12, 125X10, 145X8
CGBP: 205X8X2, 205X9 (goal was 10 here but I was schmooked)
Paused Deadlift (below knee, sans belt): 325X5X3 (had not done them in a while so struggled some)
Cable Curls: 35X15, 45X12, 55X12

[leprechaun71]

W1D2: Even with the Yukon bar, my left shoulder is still complaining. I think it's time to break out the SSB.

Squat: 140X8, 190X6, 230X5, 270X4, 320X3, 370X2, 410X1, 340X5 (410 was harder than last time)
Bench: 135X8, 185X6, 225X5, 245X4, 270X3, 285X1X2
Pullups: 8, 8, 6
Tricep Ext: 65X12X3

[leprechaun71]

W1D3: Right hip and left should bothering me some but lifts all moved well.

Deads: 135X6, 225X4, 275X3, 315X2, 345X3X8
Bench: 135X8, 185X6, 225X4, 270X3X3
Cable Curls: 35X16, 45X14, 55X12
Inverted Rows: 10, 9, 7

[leprechaun71]

W2D1: This was supposed to go down Mon or Tues but working and being a dad happened instead. Today was bench emphasis and a bit of a struggle.

Bench: 135X8, 185X6, 225X4, 270X3X4, 250X6X2, 250X5 (was supposed to be a 6+ but had nothing left)
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6
CGBP: 220X6X3 (last set was a 6+ but again not much there)
Paused Deads: 335X3X5 (paused below knee)
Cable Curls 35X15, 45X14, 45X11, 50X12