Tommy's Lifetime Intermediate Log

[Tommy1507]

So it's been nearly a half year since i posted here the last time. Through the summer i had some phases where i only trained twice a week and didn't went heavy. Had some back pain, did another sport, moved and got a new job. But since 2-3 months i am training thrice a week again with my regular plan. At the moment my plan looks as the following:
Moving weight up every two weeks:

Monday:
Heavy squat: single(1week) triple(2week) and 4-5x5
Heavy press: single(1week) triple(2week) and 4-5x5
Medium deadlift: 3x5
Chins 3xmax

Wednesday:
Light Squat: 3x5
Heavy Bench single(1week) triple(2week) and 5x5
Row: 4x8
Chins 3x max

Friday:
Medium Squat: 4x5
Medium OHP 4x5
Medium Bench 4x5
Heavy Deadlift 1x5 (also planing to alternate beetween single and triple followed by 1x5 heavy backoff
CU 3x max

Yesterday i squatted 175kg for a single, which went really smooth. So 4 plates should be no problem this year. Also the other lifts progress well and i didn't miss any rep the last months. I was not even close in missing one. Maybe my intensity isn't high enough, but i'll take the slow but steady gainz.

Yesterday:
https://www.youtube.com/watch?v=qPuQUBh ... el=Tzui_15

[Wilhelm]

Welcome back, @Tommy1507

Slow and steady sounds good to me.
Probably end up better off in more ways than one.

[Tommy1507]

Bench 3x102,5 and 5x5 97,5 were no problem so i will add weight next week. Row and squats were ok. Skipped the chins because it was raining heavily

[Tommy1507]

Welcome back, @Tommy1507

Slow and steady sounds good to me.
Probably end up better off in more ways than one.

Hi Wilhelm, i see your training is also goig well. We'll see who gets to pull 500 pounds first

[Wilhelm]

Welcome back, @ Tommy1507

Slow and steady sounds good to me.
Probably end up better off in more ways than one.

Hi Wilhelm, i see your training is also goig well. We'll see who gets to pull 500 pounds first

i love it!
I'll be rooting for both of us.

[Tommy1507]

Everything felt a little heavier than it should. But deads were good.
Friday morning i stepped on the scale and measured my waist. Time to lose some weight.
So i am doing a minicut which should take 4-8 weeks. Want to get my waist from 94cm down to 85cm. So i hope my training doesn't suffer too much. I'll adjust it depending how the workouts feel

[Tommy1507]

So two workouts on lower calories. They went very good. Hit a bench PR of 110kg, which was too wobbly. Have to redo the weight till i handle it better. Also 5x5 with 100kg, which went smooth.
I am eating some carbs before and after training. I think i just realized how little calories you burn with a training of 10-15 sets of fahves.
I am shooting for 1500 calories on most days. Will see if i lose weight too quickly or too fast.

[Tommy1507]

Thursday: DL 5x195, heavy but was ok

Sunday: Squat PR 177,5kg, very wobbly, got alittle bit nervous under the bar. Also press 70kg PR


Still on a big calorie deficit. Weight and waist circumference are going down. Too quick in my opinion. Today i measured 92,4kg and 89,5cm waist. I hope i didn't lose too much muscle, but in only 10 days it shouldn't be so much.So i bump up calories up to 1800-2000 calories. Trying to get around 180-200g protein, which should be more than enough i hope.

[Tommy1507]

I only comment the heavy lifts of the days. The others shouldn't feel to difficult. The exact workout is in the youtube-description. I can't copy it from there on the mobile and don't want to write it again here.

Tuesday: Bench 3x102,5, 5x5x100 went good.

Thursday: 5x197,5 DL also went good. I still get a little bit nervous when the weight gets heavy and rush trough the setup. Have to take more time.

Sunday: 3x165, 4x5x147,5 Squat felt heavier than expected. Maybe it's the calorie deficit.

Cut is going well. Scale says 91kg and the waist is also shrinking. Planning to not go all out on the christmas days. Hope this will works.

[Tommy1507]

Waist is down to 86,5cm and weight is just under 90kg. So i am doing well.
Training as usual, bumping weights up as usual. Only at my top single/triple at squat i don't add weight. Bench and OHP are doin better than expected.
Smash that like and subscribe button on youthube

[Tommy1507]

Waist is still at 86,5cm, navel at 84cm and weight is 89,3kg. Training is going well. Hit an 112,5kg bench single and DL 3x202,5kg. All worksets feel good and i am never grinding.

[Tommy1507]

Had a good training week. First time 180 kg squat and also a 210kg deadlift.
Bodyweight stagnates a little bit and flluctuates between 89 and 90kg, waist is 85,5-86cm. I have been a little bit lazy with tracking food last week. Maxbe i do another two weeks of a stricter diet.

[Tommy1507]

Cutting is going well. Have made some pics this morning. Posing 10/10
https://postimg.cc/gallery/1zFKCvm
went from 96,5kg to 88kg and 94cm waist to 84cm. I would guess my bodyfat percentage is about 15-18 percent on the picture. I want to come closer to 80 cm and am curious how i will look then.
I'm overall not to disappointed with my appareance since i did nothing at all for aesthetics but my little arms bother me. especially my biceps looks so small. Maybe doing some more hypertrophy/bro stuff when i am gaining weight again (probably to lazy for that)

This is how my last workouts went. I could improve strength while cutting and was very surprised. But i think this was due to the fact that is was pretty fat with bodyfat at around 20-23%
1/24
H S 180/5x5x152,5
H OHP 74/5x5x64
M SL 3x5x172,5

1/26
L Squat 3x5x127,5
H B 3x107,5 5x5x105
Row 4x10

1/28
M Squat 4x5x142,5
M OHP 4x5x61;
M Bench 4x5x92,5
H DL 200 212,5 5x192,5

1/31
H Squat 160 3x167,5 5x5x152,5
H OHP 3x69,5 5x5x64
M DL 3x5x172,5
CU 5,5

2/2
L Squat 3x5x127,5
H Bench 2x3x110 3x5x107,5
Row 4x10x55

[Tommy1507]

M Squat 4x5x142,5
M OHP 4x5x62
M Bench 4x5x95
H DL 180 200 3x207,5 5x192,5
CU 5,5

H Squat 2x3x165 / 3x5x155
H OHP 2x3x67,5 / 3x5x65
M DL 3x5x172,5

L Squat 3x5x127,5
H Bench 3x112,5 / 4x5x107,5
Row 4x9x57,5

M Squat 4x5x142,5
M OHP 4x5x92,5
M Bench 4x5x95
H DL 200 215 5x192,5

H Squat 3x170 4x5x155
H OHP 3x70 4x5x65
M DL 3x5x172,5
CU 5,5

L Squat 3x5x127,5
H Bench 110 115 5x5x107,5
Row 4x10x57,5

M Squat 4x5x142,5
M OHP 4x5x62
M Bench 4x5x95
H DL 200 3x207,5 5x192,5

H Squat 182,5 5x5x155
H OHP 74 5x5x65
M DL 3x5x175
CU 6,6

L Squat 3x5x127,5
H Bench 2x3x112,5 / 3x5x107,5
Row 4x10x57,5

M Squat 4x5x142,5
M OHP 4x5x62
M B 4x5x95
H DL 200 210 217,5 5x192,5
CU 7,6,4,4

H Squat 2x3x167,5 3x5x157,5
H OHP 2x3x69 3x5x66
M DL 3x5x175
CU 3 4 4 4 4 3 3 3

L Squat 3x5x127,5
H Bench 3x115 4x5x107,5
Row 4x10x57,5
Curls

[Tommy1507]

It's been a over a month since i updated the log.
I had a little treatment at the dentist and had to pause my training for one week. Then i did 2-3 workouts with 5x5@70 before i started Average to Savage 2 by Greg Nuckols.
The different spreadsheets and all the possibilities to individualize basically everything was a little bit overwhelming at the beginning but i got used to everything by now.
I have chosen the Reps to Failure version with 4 training days. Each day starts with a main lift, followed by some variations of the main lift in a higher rep range and one back exercise. Maybe at my second run i add some more accessories.
I am currently in week 3. My first week looked like the following.
Not quite happy with the exercise arrangement. First two days are fully packed, the last two not so much. Don't know what to switch

wk1d1
High Bar Squat 170; 120: 5,5,5,5,15
CGB 69:7,7,7,7,18
RDL: 75:5,5,5,5,5 (LP)
Chins: 29 (density block)

wk1d2
Bench 105; 75:5,5,5,5,15
FSQ 65:5,5,5,5,5 (LP)
Incline Press 42: 7,7,7,7,18
Row: 52,5: 10,10,10

wk1d3
DL 200; 140:5,5,5,5,13
Bench 63: 7,7,7,7,18
Pull Ups: 19 (density block)

wk1d4
OHP 70; 45: 5,5,5,5,13
Pin Squat 85: 7,7,7,7,19
Row 55:8,8,8

[Tommy1507]

Currently week 11. So far i think i like the block 1 more with more reps and lighter loads.
All of my TM increased a lot. My bodyweight also went up 2-3kg and my waist about 2cm. Don't know if thats a good ratio.
These were the singles and amraps from week 10

[houzi]

Glad to see another AtS 2.0 user. With regards to not enjoying the training split, its fairly simple to chop and change things around on the spreadsheet. When I did a higher frequency version I did:

Squat 1
Bench Aux
DL Aux

Bench 2
Squat Aux
Bench Aux

Deadlift 1
Squat Aux

Bench 1
Bench Aux

I liked having a "lighter day" after the primary squat day. I switched out OHP for more bench in the Bench 2 slot.

[Tommy1507]

Glad to see another AtS 2.0 user. With regards to not enjoying the training split, its fairly simple to chop and change things around on the spreadsheet. When I did a higher frequency version I did:

Squat 1
Bench Aux
DL Aux

Bench 2
Squat Aux
Bench Aux

Deadlift 1
Squat Aux

Bench 1
Bench Aux

I liked having a "lighter day" after the primary squat day. I switched out OHP for more bench in the Bench 2 slot.

I read through your log and really hope to make progress like you.
I switched my slots a little bit around and am now happy with the setup:

Monday:
Squat Main
CGB Aux
RDL Aux

Tuesday:
Bench Main
Front Squat Aux

Thursday:
Deadlift Main
Incline Press Aux

Saturday:
OHP Main
Pin Squat Aux
Bench Aux

+upper back every day

After RTF strength block 2 i am unsure what to do next:
1) Rerun RTF block 1 multiple times
2) Main lifts RTF and auxilaries hypertrophy
3) Just Hypertrophy

I think i'll just try option 1 and see if i'll pack on some muscles and my e1rm continues to raise.

[Tommy1507]

I liked having a "lighter day" after the primary squat day. I switched out OHP for more bench in the Bench 2 slot.

What do you like as a light squat variation?
Currently i do:
Monday: Main Squat (Highbar)
Tuesday: Auxilary Front Squat
Saturday: Auxilary Pin Squat

I want to throw out front squats and wonder what to do else. I only can think of doing split squats or another highbar.

[houzi]

I usually squat Low Bar, so I would ordinarily put High Bar Squats as the lighter variation, then Low Bar Pause Squats later in the week. However, i was considering doing Tempo Squats as a lighter variation instead of High Bar, so that I could really practice technique.