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  1. #31
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    17-11-2017

    TSA 9 week program
    Week 1, Day 4

    Bench Press:
    102.5kg x4
    102.5kg x4
    102.5kg x4

    Pause Deadlifts:
    150kg x3
    150kg x3

    Bent Rows
    85kg x5
    85kg x5
    85kg x5
    85kg x5

    Close Grip Bench Press:
    90kg x3
    90kg x3

    Pull Ups
    BW x15
    BW x10
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  2. #32
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    20-11-2017

    TSA 9 Week Program
    Week 2, Day 1

    Squat:
    137.5kg x5
    137.5kg x5
    137.5kg x5
    137.5kg x5
    137.5kg x5

    Bench Press:
    95kg x7
    95kg x7
    95kg x7
    95kg x7

    Seated Rows:
    70kg x6
    70kg x6
    70kg x6
    70kg x6

    Close Grip Bench Press:
    75kg x6
    75kg x6
    75kg x6
    75kg x6

    Facepulls x100

    I'm loving the program so far, I'm hoping all the bench volume pays off for a big PR. Considering I'm now benching 3 times a week, I'm surprised that I'm really not aching at all.
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  3. #33
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    21-11-2017

    TSA 9 week program
    Week 2, Day 2

    Deadlift:
    175kg x4
    175kg x4
    175kg x4
    175kg x4

    Bench Press:
    102.5kg x5
    102.5kg x5
    102.5kg x5
    102.5kg x5
    102.5kg x5

    Bent Rows:
    87.5kg x6
    87.5kg x6
    87.5kg x6
    87.5kg x6

    Pull Ups
    BW x10
    BW x10
    BW x10
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  4. #34
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    23-11-2017

    TSA 9 week program
    Week 2, Day 3

    Squats:
    130kg x7
    130kg x7
    130kg x7
    130kg x7

    Overhead Press:
    55kg x8
    55kg x8
    55kg x8

    Seated Row:
    65kg x10
    65kg x10
    65kg x10
    65kg x10

    Lateral Raises
    Slow controlled, light weight
    Reply With Quote

  5. #35
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    24-11-2017

    TSA 9 week program
    Week 2, Day 4

    Bench Press:
    105kg x4
    105kg x4
    105kg x4
    105kg x4

    Pause Deadlift:
    155kg x3
    155kg x3
    155kg x3

    Bent Rows:
    90kg x5
    90kg x5
    90kg x5
    90kg x5
    90kg x5

    Close Grip Bench Press:
    95kg x3
    95kg x3
    95kg x3
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  6. #36
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    25-11-2017

    GPP

    Turkish Get Ups
    24kg Kettlebell x6

    Bird Dog Plank:
    3x10

    Side Plank:
    3x30secs each side

    Hanging Leg Raises:
    3x10

    Pull Ups:
    BW x11
    BW x11
    BW x11
    BW x11

    CoC2 Grippers
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  7. #37
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    27-11-2017

    TSA 9 week program
    Week 3, Day 1

    Squats:
    142.5kg x5
    142.5kg x5
    142.5kg x5
    142.5kg x5
    142.5kg x5

    Bench Press:
    100kg x7
    100kg x7
    100kg x7
    100kg x7

    Seated Rows:
    75kg x6
    75kg x6
    75kg x6
    75kg x6

    Close Grip Bench Press:
    77.5kg x6
    77.5kg x6
    77.5kg x6
    77.5kg x6

    Facepulls:
    30kg x30
    30kg x30
    30kg x30
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  8. #38
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    28-11-2017

    TSA 9 week program
    Week 3, Day 2

    Deadlift:
    180kg x4
    180kg x4
    180kg x4
    180kg x4

    Benchpress:
    105kg x5
    105kg x5
    105kg x5
    105kg x5
    105kg x5

    Bent Rows:
    80kg x6
    80kg x6
    80kg x6
    80kg x6

    Pull Ups:
    BW x10
    BW x9
    BW x9
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  9. #39
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    30-11-2017

    TSA 9 week Program
    Week 3, Day 3

    Squat:
    135kg x7
    135kg x7
    135kg x7
    135kg x7

    Overhead Press:
    57.5kg x8
    57.5kg x8
    57.5kg x6

    Seated Rows:
    65kg x10
    65kg x10
    65kg x10
    65kg x10

    Lateral Raises:
    Light weight, controlled reps


    Today really sucked, lack of sleep last night really took it out of me. Felt a lot of fatigue in my lower back during the squats.
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  10. #40
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    1-12-2017

    TSA 9 week Program
    Week 3, Day 4

    Benchpress:
    110kg x4
    110kg x4
    110kg x4
    110kg x4

    Deadlift:
    160kg x3
    160kg x3
    160kg x3

    Close Grip Benchpress:
    97.5kg x3
    97.5kg x3
    97.5kg x3


    My lower back is still really fatigued, so today I decided to just do regular deadlifts, not pause deadlifts, and skipped the Bent Rows altogether. Ill do some extra upper back work tomorrow on my GPP day.
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  11. #41
    Registered User NomadicApe's Avatar
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    NomadicApe is offline
    GPP

    Birddog planks:
    3x10 alt. sides

    KB Rows:
    32kg x15
    32kg x15
    32kg x15

    Pull ups:
    BW x10
    BW x10
    BW x10
    BW x10

    CoC No2 Grippers

    Tricep Pushdown/Bicep Curls with Band
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  12. #42
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    04-12-2017

    TSA 9 Week Program
    Week 4, Day 1

    Squat:
    145kg x5
    145kg x5
    145kg x5
    145kg x5
    145kg x5

    Bench Press
    102.5kg x7
    102.5kg x7
    102.5kg x7
    102.5kg x7

    Seated Row:
    75kg x6
    75kg x6
    75kg x6
    75kg x6

    Close Grip Bench Press:
    80kg x6
    80kg x6
    80kg x6
    80kg x6

    Facepulls:
    3x30

    Everything is feeling great, I feel like my bench press especially is certainly getting stronger. My squats felt much stronger today compared to last Monday.
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  13. #43
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    05-12-2017

    TSA 9 week program
    Week 4, Day 2

    Deadlift:
    185kg x4
    185kg x4
    185kg x4
    185kg x4

    Bench Press:
    107.5kg x5
    107.5kg x5
    107.5kg x5
    107.5kg x5
    107.5kg x5

    Bent Rows:
    75kg x6
    75kg x6
    75kg x6
    75kg x6

    Pull Ups
    BW x10
    BW x10
    BW x10
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  14. #44
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    07-12-2017

    TSA 9 week Program
    Week 4, Day 3

    Squat:
    137.5kg x7
    137.5kg x7
    137.5kg x7
    137.5kg x7

    Overhead Press:
    55kg x8
    55kg x8
    55kg x8

    Seated Row:
    65kg x10
    65kg x10
    65kg x10
    65kg x10

    Lateral Raises:
    7kg x20
    7kg x20
    7kg x20
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  15. #45
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    08-12-2017

    TSA 9 week Program
    Week 4, Day 4

    Bench Press:
    112.5kg x4
    112.5kg x4
    112.5kg x4
    112.5kg x4

    Pause Deadlift:
    165kg x3
    165kg x3
    165kg x3

    Bent Rows:
    75kg x5
    75kg x5
    75kg x5
    75kg x5
    75kg x5

    Close Grip Bench Press:
    100kg x3
    100kg x3
    100kg x3
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  16. #46
    Registered User NomadicApe's Avatar
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    NomadicApe is offline
    GPP

    Turkish Get Ups:
    24kg KB x6

    Front Plank:
    1 minute
    1 minute
    1 minute
    1 minute

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    CoC2 Grippers

    Banded Tricep Pushdowns

    Banded Bicep Curls
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  17. #47
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    11-12-2017

    TSA 9 week Program
    Week 5, Day 1

    Squats:
    150kg x5
    150kg x5
    150kg x5
    150kg x5
    150kg x5

    Bench Press:
    105kg x7
    105kg x7
    105kg x7
    105kg x7

    Seated Rows:
    80kg x6
    80kg x6
    80kg x6

    Close Grip Bench Press:
    80kg x6
    80kg x6
    80kg x6

    Facepulls:
    30kg x30
    30kg x30
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  18. #48
    Registered User NomadicApe's Avatar
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    12-12-2017

    TSA 9 week program
    Week 5, Day 2

    Deadlift:
    187.5kg x4
    187.5kg x4
    187.5kg x4
    187.5kg x4

    Bench Press:
    110kg x5
    110kg x5
    110kg x5
    110kg x5
    110kg x5

    Bent Rows:
    70kg x6
    70kg x6
    70kg x6

    Pull Ups:
    BW x10
    BW x10
    BW x10
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  19. #49
    Registered User NomadicApe's Avatar
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    14-12-2017

    TSA 9 week program
    Week 5, Day 3

    Squat:
    140kg x7
    140kg x7
    140kg x7
    140kg x7

    Overhead Press:
    55kg x8
    55kg x8

    Seated Row:
    65kg x10
    65kg x10
    65kg x10

    Lateral Raises:
    8kg x15
    8kg x15

    Squats felt great today, probably the best they have felt doing the 4x7 out of the past 5 weeks. Set no3 actually felt and moved better than the first 2 sets. Really looking forward to the next few weeks.
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  20. #50
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    15-12-2017

    TSA 9 week program
    Week 5, Day 4

    Bench Press:
    115kg x4
    115kg x4
    115kg x4
    115kg x4

    Pause Deadlift:
    170kg x3
    170kg x3
    170kg x3

    Bent Rows:
    75kg x5
    75kg x5
    75kg x5

    Close Grip Bench Press:
    100kg x3
    100kg x3
    100kg x3
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  21. #51
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    16-12-2017

    GPP day

    Kettlebell Turkish Get Ups
    24kg x2
    32kg x2
    24kg x2

    Bird-dog planks:
    4x10

    Front Planks:
    1x 60secs
    1x 60secs
    1x 60secs
    1x 60secs

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    CoC No3 partial closes and holds
    CoC No2 reps and long holds

    Band Bicep Curls
    Band Tricep Pushdowns
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  22. #52
    Registered User NomadicApe's Avatar
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    18-12-2017

    TSA 9 week Program
    Week 6, Day 1

    Squat:
    155kg x3
    155kg x3
    155kg x3
    155kg x3
    155kg x3

    Bench Press:
    100kg x6
    100kg x6
    100kg x6
    100kg x6

    Seated Rows:
    80kg x5
    80kg x5
    80kg x5
    80kg x5
    80kg x5

    Close Grip Bench Press:
    80kg x5
    80kg x5
    80kg x5
    80kg x5
    80kg x5

    Facepulls:
    35kg x30
    35kg x30
    35kg x30
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  23. #53
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    19-12-2017

    TSA 9 week Program
    Week 6, Day 2

    Deadlift:
    190kg x2
    190kg x2
    190kg x2
    190kg x2

    Bench Press:
    112.5kg x4
    112.5kg x4
    112.5kg x4
    112.5kg x4

    Bent Rows:
    70kg x6
    70kg x6
    70kg x6
    70kg x6

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10


    Today felt great. The volume has dropped off as this the start of the peaking part of the program leading into week 9. Deadlifts felt ridiculously easy, each set was maybe RPE 7.5-8.
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  24. #54
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    21-12-2017

    TSA 9 week Program
    Week 6, Day 3

    Squat:
    147.5kg x5
    147.5kg x5
    147.5kg x5

    Overhead Press:
    57.5kg x6
    57.5kg x6
    57.5kg x6

    Seated Row:
    70kg x8
    70kg x8
    70kg x8
    70kg x8

    Lateral Raises:
    9kg x15
    9kg x15
    9kg x15
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  25. #55
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    22-12-2017

    TSA 9 week Program
    Week 6, Day 4

    Bench Press:
    117.5kg x3
    117.5kg x3
    117.5kg x3
    117.5kg x3
    117.5kg x3

    Pause Deadlift:
    172.5kg x2
    172.5kg x2
    172.5kg x2

    Bent Row:
    75kg x5
    75kg x5
    75kg x5
    75kg x5
    75kg x5

    Close Grip Bench Press:
    105kg x3
    105kg x3
    105kg x3
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  26. #56
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    GPP

    Kettlebell Turkish Get Ups:
    24kg x2
    32kg x2
    24kg x2

    Bird Dog Planks:
    3 sets x10

    Front Plank:
    60 secs
    60 secs
    60 secs
    60 secs

    Pull Ups:
    BW x11
    BW x11
    BW x11
    BW x11

    CoC No2 Gripper: Reps and long holds
    CoC No3 Gripper: Partial holds
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  27. #57
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    25-12-2017

    TSA 9 week Program
    Week 7, Day 1

    Squat:
    162.5kg x2
    162.5kg x2
    162.5kg x2
    162.5kg x2

    Bench Press:
    102.5kg x6
    102.5kg x6
    102.5kg x6
    102.5kg x6

    Seated Row:
    80kg x5
    80kg x5
    80kg x5
    80kg x5
    80kg x5

    Close Grip Bench Press:
    82.5kg x5
    82.5kg x5
    82.5kg x5
    82.5kg x5
    82.5kg x5

    Facepulls:
    35kg x30
    35kg x30
    35kg x30
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  28. #58
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    26-12-2017

    TSA 9 week program
    Week 7, Day 2

    Deadlift:
    200kg x1
    200kg x1
    200kg x1
    200kg x1

    Bench Press:
    115kg x4
    115kg x4
    115kg x4
    115kg x4

    Bent Row:
    75kg x6
    75kg x6
    75kg x6
    75kg x6

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
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  29. #59
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    28-12-2017

    TSA 9 week program
    Week 7, Day 3

    Squat:
    152.5kg x4
    152.5kg x4
    152.5kg x4

    Overhead Press:
    60kg x6
    60kg x6
    60kg x6

    Seated Row:
    70kg x8
    70kg x8
    70kg x8
    70kg x8

    Lateral Raises:
    8kg x15
    8kg x15
    8kg x15
    8kg x15
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  30. #60
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    29-12-2017

    TSA 9 week program
    Week 7, Day 4

    Bench Press:
    120kg x2
    120kg x2
    120kg x2
    120kg x2

    Pause Deadlift:
    177.5kg x2
    177.5kg x2
    177.5kg x2

    Bent Row:
    80kg x4
    80kg x4
    80kg x4
    80kg x4

    Close Grip Bench Press:
    110kg x2
    110kg x2
    110kg x2
    110kg x2
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