Strong, Stronger, Strongerer

**NomadicApe** · 11-16-2017, 08:38 PM

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

**NomadicApe** · 11-19-2017, 09:37 PM

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.

**NomadicApe** · 11-21-2017, 03:30 AM

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

**NomadicApe** · 11-22-2017, 09:27 PM

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

**NomadicApe** · 11-23-2017, 09:25 PM

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

**NomadicApe** · 11-25-2017, 04:30 AM

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

**NomadicApe** · 11-27-2017, 02:59 AM

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

**NomadicApe** · 11-28-2017, 02:36 AM

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

**NomadicApe** · 11-29-2017, 09:46 PM

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.

**NomadicApe** · 11-30-2017, 09:25 PM

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.

**NomadicApe** · 12-02-2017, 04:12 AM

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

**NomadicApe** · 12-04-2017, 03:21 AM

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.

**NomadicApe** · 12-05-2017, 03:22 AM

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

**NomadicApe** · 12-06-2017, 09:33 PM

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

**NomadicApe** · 12-07-2017, 09:45 PM

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

**NomadicApe** · 12-09-2017, 03:45 AM

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

**NomadicApe** · 12-11-2017, 02:49 AM

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

**NomadicApe** · 12-12-2017, 03:12 AM

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

**NomadicApe** · 12-13-2017, 09:35 PM

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.

**NomadicApe** · 12-14-2017, 09:39 PM

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

**NomadicApe** · 12-16-2017, 03:32 AM

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

**NomadicApe** · 12-18-2017, 02:57 AM

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

**NomadicApe** · 12-19-2017, 03:54 AM

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.

**NomadicApe** · 12-20-2017, 08:42 PM

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

**NomadicApe** · 12-21-2017, 09:32 PM

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

**NomadicApe** · 12-23-2017, 04:11 AM

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

**NomadicApe** · 12-24-2017, 09:11 PM

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

**NomadicApe** · 12-25-2017, 09:05 PM

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

**NomadicApe** · 12-27-2017, 09:01 PM

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

**NomadicApe** · 12-29-2017, 05:45 AM

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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