Tommy's Lifetime Intermediate Log

[Tommy1507]

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.

[Tommy1507]

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

[Tommy1507]

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

[Tommy1507]

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

[Tommy1507]

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.

[Tommy1507]

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

[Tommy1507]

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

[houzi]

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

Awesome work mate. You for sure have a 200kg squat with those numbers!

[Tommy1507]

Awesome work mate. You for sure have a 200kg squat with those numbers!

Thanks!

[Tommy1507]

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.

[Tommy1507]

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

[Tommy1507]

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

[Tommy1507]

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

[Tommy1507]

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

[Renascent]

wk13d3
DL 1x220kg; 1x240kg PR

Nice!

[Tommy1507]

wk13d3
DL 1x220kg; 1x240kg PR

Nice!

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

[Tommy1507]

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.

[Tommy1507]

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

[Tommy1507]

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.

[Tommy1507]

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.