Great workout today. This was Week 2 day 2 of the tsa 9 week intermediate program.
Deadlift: 330lbs x4x4
Last set RPE: 6.5
1 more set than last week, heavier weight, lower RPE. I’m very happy with this, it moved quickly and didn’t feel too taxing.
Bench press: 180lbs x5x5
Last set RPE: 8
Paused all reps. Not as easy as I hoped, but I’m not worried
Barbell row: 175lbs x4x6
Face pulls and curls
Pretty good workout today. This was Week 2 day 3 of the tsa 9 week intermediate program. I’m a bit sick, and have been for a few days. Nothing too bad, stuffy and runny nose
Squat: 300lbs x4x7
Last set RPE: 8
I started the workout with a bit of a sore lower back. These gave me a pretty big lower back pump
Overhead press: 95lbs x3x8
Dumbbell seal row: 45lbs x4x10
Band glute pullthroughs: red band 3x10
Face pulls and curls
Pretty good workout today. This was Week 2 day 4 of the tsa 9 week intermediate program. I’m a bit more sick than I was last workout.
Bench press: 185lbs x4x4
Last set RPE: 7.5
This felt great
Pause deadlift: 290lbs x3x3
Last set RPE: 7
Barbell row: 185lbs x5x5
I did these pretty controlled. This is a PR actually, but who cares.
Slingshot bench: 225lbs x3x3
Pretty good workout today. This was Week 3 day 1 of the tsa 9 week intermediate program.
Squat: 330lbs x5x5
Last set RPE: 7.5
First 4 sets of squats felt pretty bad. They were slow. I got really hyped for the last set which was much easier, but still not great. All the other sets were higher than RPE 7.5. I’m not very happy with how squats went. The rest of the workout was great though
Bench press: 180lbs x4x7
Last set RPE: 7.5
Paused first rep only. These felt better than last week.
Close grip bench press: 155lbs 4x6
Last set RPE: 7
Definitely easier than last week.
Incline bench supported db row:
55lbs x6
60lbs x3x6
Face pulls and curls
Really Great workout today. Week 3 day 2 of the tsa program.
Deadlift: 340lbs x4x4
First 2 sets were really easy and fast. The third one was harder and slower. He fourth was pretty good. Overall I’m very happy with deadlifts today.
Last set RPE: 7
Bench press: 185lbs x5x5
I paused all reps. More weight than last week and significantly easier. Great
Last set RPE: 7
Barbell row: 185lbs x4x6
Face pulls and curls
Pretty good workout today. Week 3 day 3 of the tsa program.
Squat: 315lbs x4x7
Last set RPE: 8
This didn’t feel amazing. My squat form has been feeling a bit off lately. I’m hoping that all this specificity and volume will help with that.
Overhead press:
85lbs x8, 95lbsx8, 105lbs x8
Incline bench seal db row:
45lbs x10
50lbs x3x10
Banded glue pullthroughs
Curls and face pulls
Week 3 day 4 of the tsa program
Bench press: 195lbs x4x4
Last set RPE: 7
All reps paused. Up 10lbs from last week, and easier, and I benched yesterday. I’m super happy about this.
Pause deadlift: 305lbs x3x3
Last set RPE: 7
Barbell row: 185lbs x5x5
Slingshot bench: 230lbs x3x3
Face pulls and curls
Amazing workout today. Week 4 day 1 of the tsa program
Squat: 340lbs x5x5
Last set RPE: 7
I focused on getting out of the hole faster. This is the best squats have felt since starting this program.
Bench Press: 180lbs x4x7
Last set RPE: 8
Close grip bench press: 160lbs x4x6
Incline db seal row: 60lbs x4x6
Curls and face pulls
Not the best workout today. Week 4 day 2 of the tsa program
Deadlift: 350lbs x4x4
Last set RPE: 8.5
These really felt off. I felt weak and like my form was off, overall just crap. I had a phenomenal squat day yesterday, so I’m not particularly upset by this. Other than today, deadlifts have felt amazing on this program
Bench press: 190lbs x5x5
Last set RPE: 8
This moved very well, but I’m starting to get some lain in my left shoulder after benching. I’m thinking of adding some band pullaparts after my workout to possibly help my shoulder pain. It’s not painful when resting, basically only when internally rotated elevated positions.
Barbell row: 185lbs x4x6
Face pulls and curls
Hey man how’s the knee?
Phenomenal workout today. Week 4 day 3 of tsa program. I took half a scoop of pre workout before this (got 150mg caffeine). I extremely rarely have any caffeine. I’m pretty sure the last time I had any caffeine other was at my meet in April. Still, I suspect most of the being it was psychological
Squat: 325lbs x4x7
Last set RPE: 6.5!
This felt amazing, I was hyped and focused the whole time. The last set has a projected 1rm of 435lbs, which would be a PR. Also, this is the day after hard deadlifts and 2 days after my last squat session. This performance when fatigued is just incredible for me. I got super hyped for the last set, it was the easiest.
Overhead press: 95lbs,100lbs,105lbs x8
Incline db seal row: 55lbs x4x10
Barbell hip thrust: 275lbs x4x6
This was my first time ever doing this movement, so I went easy. Even though I look stupid doing them, they seemed to be working my hamstrings and glutes well.
Seems to be 100% recovered
Glad to hear that
I’m pretty happy with today’s workout. Week 4 day 4 of the tsa program.
Bench press: 200lbs x4x4
Last set RPE: 9
Even though this is the highest RPE set I’ve had on this program, it didn’t get ugly at all. This felt smooth and not too slow. I’m not surprised that I’m pretty fatigued at the moment. The program calls for the same sets and reps with this weight next week, I expect it’ll be easier. All reps paused
Pause deadlift: 310lbs x3x3
This felt pretty good
Barbell row: 185lbs x5x5
These weren’t super difficult, but I started to feel drained towards the end, I suspect that’s related this being my fourth day in a row doing full body.
Close grip bench: 175lbs, 185lbs, 195lbs
I’ve been doing this with a slingshot, but I forgot it at home. This honestly felt better than I expected, both in technique and on my shoulders, which didn’t bother me. 195lbs was probably the only set at the right RPE (9). Technically all of these sets were PR’s because I never do close grip for low reps.
Face pulls, curls, band pullaparts
Haven’t logged this from 2 days ago
Squat: 5x5 with 350lbs
Last set RPE: 8.5
Felt pretty bad, I couldn’t really get focused. I’m not sure if these were to depth
Bench: 4x7 with 185lbs
Last set RPE: 9
Close grip bench: 3x6 with 160lbs
Incline seal dumbbell row: 50lbs x3x6
Decent workout yesterday
Deadlift: 4x4 with 355lbs
last set RPE: 8.5
This didn’t feel great, but it wasn’t so bad. Form felt a bit sloppy.
Bench press: 5x5 with 195lbs
Last set RPE: 8.5
This felt pretty good
Barbell row: 3x6 with 185lbs
Great workout today
Squat: 4x7 with 330lbs
Last set RPE: 7.5
Set 1 was smooth and felt great even though it was pretty hard. Same w second and third. Fourth was the easiest. I was the most hyped. I’m shocked by how easy it was. I’m super happy about this. My lower back was a bit sore going into this and got pretty pumped during warmups but it didn’t seem to affect my performance much
Overhead press: 2x8 with 100lbs
Dumbbell seal row: 3x10 with 50lbs
Face pulls, curls, band dislocations
Great workout today
Pause deadlift: 3x3 with 320lbs
Last set RPE: 8
Harder than it probably should have been, but I felt pretty good about my form. I was supposed to do this after benching but there was no bench available
Bench press: 4x4 with 200lbs
Last set RPE: 9
Felt smooth, form felt on point
Slingshot bench: 3x3 with 215lbs
Barbell row: 3x5 with 185lbs
Absolutely amazing workout today. This program is getting fun
Squat: 5x3 with 365lbs
Last set RPE: 7.5
Form felt smooth, I was in the zone. My left knee felt slightly weird. On the third set, I hit pins on my last rep. It didn’t mess me up too much. Boy I missed heavy squats. Last set was great. I LOVE sets under 5 of squats.
Bench: 4x6 with 180lbs
Last set RPE: 6.5
Paused all reps. Form felt smooth. I’m not sure why this was so easy, but I’m happy with it.
Close grip bench: 5x5 with 165lbs
I tried to control these, and paused all reps. My shoulders have been feeling beat up lately, and slowing these down seems to not aggravate them as mu CB.
Incline dumbbell seal row: 5x5 with 65lbs
Face pulls, curls, band pullaparts
Great workout today
Deadlift: 4x2 with 365lbs
Last set RPE: 7.5
Form felt smooth. This was easy and I’m very happy with it
Bench press: 4x4 with 200lbs
Last set RPE: 8.5
Felt smooth
Barbell row: 185lbs x4x6