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  1. #61
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    1-1-2018

    TSA 9 week Program
    Week 8, Day 1

    Squat:
    170kg x1

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

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

    Close Grip Bench Press:
    85kg x5
    85kg x5
    85kg x5

    Facepulls:
    35kg x30
    35kg x30
    35kg x30
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  2. #62
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    2-1-2017

    TSA 9 week program
    Week 8, Day 2

    Deadlift:
    205kg x1
    205kg x1
    205kg x1

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

    Bent Rows:
    80kg x5
    80kg x5
    80kg x5

    Pull Ups:
    BW x10
    BW x10
    BW x10


    Deadlifts felt pretty good, I videoed my last set to see if I had any form break down. It seems like my hips shoot up a little too fast so I need to sit back into it with more leg drive and push my hips through. Bench Press felt great, moved really fast off my chest.
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  3. #63
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    4-1-2018

    TSA 9 week Program
    Week 9, Day 3

    Squat:
    155kg x3
    155kg x3
    155kg x3

    Overhead Press:
    62.5kg x6
    62.5kg x6
    62.5kg x6

    Seated Row:
    75kg x8
    75kg x8
    75kg x8

    Lateral Raises:
    8kg x15
    8kg x15
    8kg x15
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  4. #64
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    5-1-2018

    TSA 9 week program
    Week 8, Day 4

    Bench Press:
    125kg x1
    120kg x2
    120kg x2
    120kg x2

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


    ------------------------------------------------------------------------------------------
    Ok, so that's the end of the training since week 9 is test week. Next week I will Squat on Monday, Bench Press on Tuesday and Deadlift on Friday. My goals are:

    Squat: 185kg - this would be a 5kg PR, but I feel I might have 190kg in me.

    Bench Press: 140kg - Not really a PR since Ive done it before, but having not benched a lot since that time, id like to hit it again. maybe attempt 142.5kg.

    Deadlift: 227.5kg - this would be a 7.5kg PR, however I am tempted to go full retard and attempt 230kg.
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  5. #65
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    Thumbs up 8-1-2018

    TSA 9 week program
    Week 9, Day 1 (Test Week)

    Squat:
    140kg x3
    150kg x2
    165kg x1
    175kg x1

    185kg x1 <-----------PR!

    190kg x1 <------------------PR!!!

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



    Turned out that my goal of 185kg moved really well, no grinding or anything, so I knew I had 190kg. Felt a lot heavier, however I had no form breakdown and didn't grind it out. Just felt like a really really heavy rep. (because that is literally what it is). Ive now got my sights set on Squatting 200kg by summer
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  6. #66
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    9-1-2017

    TSA 9 week program
    Week 9, Day 2 (Test Week)

    Bench Press:
    110kg x2
    120kg x1
    130kg x1

    135kg x1 <------ PR......Kind of.....heaviest bench Ive done in about 18 months

    140kg xFAIL

    Facepulls:
    35kg x30
    35kg x30
    35kg x30

    Lateral Raises:
    8kg x15
    8kg x15
    8kg x15
    8kg x15



    Aaaaaaaaah so not sure how I feel about today, I got 135kg, which is a +5kg PR over my most recent heavy bench in July but not an all time best. I previously got 140kg but as I mentioned that was about 18 months ago. When I attempted the 140kg today it actually felt ok. I got it off my chest pretty fast, however my sticking point is about the midway point and it felt like I held the 140kg there for about an hour, it just wouldn't budge. So damn close!
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  7. #67
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    12-1-2018

    TSA 9 week Intermediate Program
    Week 9, Day

    Deadlift:
    195kg x1
    205kg x1
    215kg x1
    227.5kg xFAIL

    I was ill all week with a flu/cold but figured, screw it, Ill come have a go at these deadlifts. Despite the fact that I'm doped up on cold medicine I actually felt like the warm ups went pretty well. When I looked at my 205kg compared to last week, it was definitely less locked in, the form didn't feel quite as good as it should have. When I pulled 215kg my form started to breakdown a little, slight grinding at the top. Decided to go full blown retard mode and attempt 227.5kg, broke it off the floor but didn't get it further than maybe my knees. ****.

    ------------------------------------------------------------------------------------------------------------------------------
    TSA 9 week Program REVIEW
    So what did I think of the program? I thought it was ok, this was my first time doing an actual 'powerlifting' program and I actually really enjoy doing almost nothing but Barbell lifts. I added 10kg to my squat with maybe more in the tank, 5kg to my bench press, and ****ed my deadlift(however that may also be due to illness, excuses, excuses, etc). I think the way that I layed out the program was not as good as it should have. I did:
    Mon: Day 1
    Tues: Day2
    Wed: OFF
    Thurs: Day 3
    Fri: Day 4
    Sat: Off
    Sun: Off
    this is because I work on weekends and am very busy.
    I believe it would be better run as:
    Mon: Day 1
    Tues: OFF
    Wed: Day 2
    Thurs: OFF
    Fri: Day 3
    Sat: Day 4
    Sun: OFF

    This would allow for better recovery between day 1 and 2, where there is a lot of bench volume. It wasn't a problem, but may not have been optimal. I also think that using RPE for the main lifts or some AMRAP sets for bench would have been useful, so that on good days I could have pushed a bit harder, and given me an idea of what progress I had made.
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  8. #68
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    NomadicApe is offline
    My plans now:

    - Change my deadlift technique.
    Something is not right and I genuinely believe I could have pulled that 227.5kg if my technique was better. When I look at my deadlift form at 60% and then 90% it looks very different. Comparatively since I changed and perfected my squat technique last year my squat strength has blown up. My 60% squat and 90%+ squat look the exact same, just slower. I'm going to try doing Sumo for the next month and see how it feels.

    - Change my Bench Technique.
    Not as big a problem as my DL, however I think I might benefit from taking my grip a little wider. My current grip has my hands squarely between the outer ring markings and the inner smooth part. It feel ok but its not super comfortable. However when doing Close Grip with my thumbs actually on the inner smooth part, it feels great. Maybe something to do with how I'm tucking my elbows in to keep my forearms vertical, feels really strong. I'm going to try with my pinky fingers just touching the outer rings and see how that feels

    - Deload and then Hypertrophy RPE program
    Ive thrown together an RPE based program I would like to try, all based around the barbell lifts. Ive not focused on doing any hypertrophy stuff for maybe a year and I think it would be good to do for a month or so.
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  9. #69
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    NomadicApe is offline

    15-1-2018

    Taking it easy the first few days this week, Ive been ill all weekend, missed out on some sleep have some aches in my back and shoulder. Mostly just going through the motions, getting a light pump.

    Bench Press:
    90kg x8
    90kg x8
    90kg x8

    Bent Row:
    50kg x9
    50kg x9
    50kg x9
    50kg x9

    Close Grip Bench Press:
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    70kg x10

    DB Tricep Extensions:
    10kg x25
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  10. #70
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    16-1-2018

    Today was my first time really trying out Sumo technique properly. I watched a ton of 'How To' videos on YouTube. I highly recommend checking out the Calgary Barbell 'Best Sumo Instructional video' that they put on Omar Isufs YouTube Channel. I felt I got a lot of great information from that one video alone.

    Sumo Deadlift:
    70kg x10
    100kg x8
    100kg x7
    120kg x6
    140kg x4
    140kg x4
    160kg x1 @6RPE
    160kg x1 @6RPE
    170kg x1 @7RPE
    180kg x1 @8RPE

    Seated DB Shoulder Press:
    17.5kg x15
    17.5kg x15
    17.5kg x15
    17.5kg x15

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    I think Sumo Deadlifts are going to be the technique I use from now on. Its certainly harder breaking it from the floor, but the rest of the lift the bar flies up. I feel like I can brace better pulling like this. I stopped at 180kg, which did feel heavy but once it was off the floor I had no problems. My original plan was to not go over 160kg but I felt great and fired up so I went for 170kg and 180kg. I'm excited to see how this goes over the coming weeks.
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  11. #71
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    18-1-2018

    2sec Pause Squat:
    140kg x4
    140kg x4
    140kg x4
    140kg x4

    Overhead Press:
    55kg x5
    55kg x5
    55kg x10

    Seated Row:
    65kg x12
    65kg x12
    65kg x12
    65kg x12

    Facepulls:
    35kg x30
    35kg x30
    35kg x30

    Plate Front Raises:
    10kg x20
    10kg x20
    10kg x19

    Lateral Raises:
    8kg x15
    6kg x15
    6kg x13
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  12. #72
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    19-1-2018

    Pause Deadlift:
    165kg x4
    165kg x4
    165kg x4
    165kg x4

    Pause Bench:
    100kg x4
    100kg x4
    100kg x4
    100kg x4
    100kg x4

    Pull Ups:
    BW x9
    BW x9
    BW x9
    BW x9
    BW x9

    Tricep Pushdown:
    50kg x12
    50kg x12
    50kg x12
    50kg x12

    Bicep Curl:
    30kg x12
    30kg x12
    30kg x12
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  13. #73
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    22-1-2018

    Squat:
    170kg x1
    130kg x7
    130kg x7
    130kg x7
    130kg x7

    Bench Press:
    120kg x1
    90kg x8
    90kg x8
    90kg x8
    90kg x8

    Bent Rows:
    60kg x9
    60kg x9
    60kg x9
    60kg x9

    Close Grip Bench Press:
    70kg x12
    70kg x12
    70kg x12
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  14. #74
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    NomadicApe is offline
    Deadlift:
    197.5kg x1
    155kg x6
    155kg x6
    155kg x6
    155kg x6

    2-Count Pause Bench:
    90kg x4
    90kg x4
    90kg x4
    90kg x4

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    Fat Bar RDL:
    80kg x10
    80kg x10
    80kg x10
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  15. #75
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    25-1-2018

    Pause Squat:
    142.5kg x4
    142.5kg x4
    142.5kg x4
    142.5kg x4

    Pause Bench:
    102.5kg x4
    102.5kg x4
    102.5kg x4
    102.5kg x4
    102.5kg x4

    Seated Rows:
    60kg x12
    60kg x12
    60kg x12
    60kg x12

    Close Grip Bench Press:
    80kg x5
    80kg x5
    80kg x5
    80kg x5
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  16. #76
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    26-1-2018

    Deadlift:
    167.5kg x4
    167.5kg x4
    167.5kg x4
    167.5kg x4

    Bench Press:
    95kg x8
    95kg x8

    Pull Ups:
    BW x9
    BW x9
    BW x9
    BW x9
    BW x9

    Overhead Press:
    45kg x9
    45kg x9
    45kg x9
    45kg x9

    Facepulls:
    30kg x30
    30kg x30
    30kg x30
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  17. #77
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    29-1-2018

    Squat:
    172.5kg x1
    132.5kg x7
    132.5kg x7
    132.5kg x7
    132.5kg x7

    Bench Press:
    122.5kg x1
    92.5kg x8
    92.5kg x8
    92.5kg x8
    92.5kg x8

    Bent Rows:
    65kg x9
    65kg x9
    65kg x9
    65kg x9

    Close Grip Bench Press:
    72.5kg x12
    72.5kg x12
    72.5kg x12
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  18. #78
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    30-1-2018

    Deadlift:
    210kg x1
    157.5kg x6
    157.5kg x6
    157.5kg x6
    157.5kg x6

    2ct Pause Bench:
    92.5kg x4
    92.5kg x4
    92.5kg x4
    92.5kg x4

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    Fat Bar RDL:
    85kg x10
    85kg x10
    85kg x10

    Ive been using Sumo Deadlifts for the past 3 weeks. It feels great, I certainly get a lot less of a form breakdown as the weight get heavier.. During my warmups I pulled 200kg which came off the floor no problem. Pulling 210kg felt incredibly slow off the floor (to the point where I thought I wouldn't move it) but as soon as it broke off the floor I had no problem moving it and locking out.
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  19. #79
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    1-2-2018

    Pause Squat:
    145kg x4
    145kg x4
    145kg x4
    145kg x4

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

    Seated Row:
    60kg x12
    60kg x12
    60kg x12
    60kg x12

    Close Grip Bench Press:
    70kg x10
    70kg x10
    70kg x10
    Last edited by NomadicApe; 01-31-2018 at 10:13 PM.
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  20. #80
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    NomadicApe is offline

    2-2-2018

    Deadlift:
    170kg x4
    170kg x4
    170kg x4
    170kg x4

    TnG Bench Press:
    97.5kg x8
    97.5kg x8

    Pull Ups:
    BW x9
    BW x9
    BW x9
    BW x9
    BW x9

    DB Shoulder Press:
    20kg x10
    20kg x10
    20kg x10
    20kg x16

    Facepulls:
    30kg x30
    30kg x30
    30kg x30
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  21. #81
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    5-2-2018

    Squat:
    175kg x1
    135kg x7
    135kg x7
    135kg x7
    135kg x7

    Bench Press:
    125kg x1
    95kg x8
    95kg x8
    95kg x8
    95kg x8

    Bent Rows:
    65kg x9
    65kg x9
    65kg x9
    65kg x9
    65kg x9

    Close Grip Bench Press:
    75kg x12
    75kg x12
    75kg x12
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  22. #82
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    NomadicApe is offline

    6-2-2018

    Deadlift:
    212.5kg xFAIL (Finger got caught on my quad, lost my grip)

    212.5kg x1

    222.5kg xFail (Moved pretty well, couldn't quite lock my hips out at the top.)

    160kg x3
    160kg x3
    160kg x3

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10

    Hyperextensions:
    +20kg x10
    +20kg x10
    +20kg x10
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  23. #83
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    8-2-2018

    Pause Bench Press:
    107.5kg x4
    107.5kg x4
    107.5kg x4
    107.5kg x4
    107.5kg x4

    Bent Rows:
    70kg x9
    70kg x9
    70kg x9
    70kg x9
    40kg x20

    Tricep Pushdowns:
    50kg x20
    50kg x20
    50kg x20

    DB Curls:
    10kg x20
    10kg x20
    10kg x20

    Should be my last workout until after Chinese New Year, since Ill be heading back to the UK for a week or so.
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  24. #84
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    NomadicApe is offline
    Deadlift:
    180kg x3
    180kg x3
    180kg x3

    Bench Press:
    100kg x5
    100kg x5
    100kg x5
    100kg x5
    100kg x5

    T-Bar Rows:
    40kg x10
    40kg x10
    40kg x10
    40kg x10

    DB Shoulder Press:
    20kg x10
    20kg x10
    20kg x10
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  25. #85
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    NomadicApe is offline

    26-2-2018

    Squat:
    165kg x1
    137.5kg x5
    137.5kg x5
    137.5kg x5
    137.5kg x5

    Bench Press:
    117.5kg x1
    97.5kg x5
    97.5kg x5
    97.5kg x5
    97.5kg x5
    97.5kg x5

    Bent Rows:
    65kg x9
    65kg x9
    65kg x9
    65kg x9

    Close Grip Bench Press:
    85kg x6
    85kg x6
    85kg x6
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  26. #86
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    27-2-2018

    Deadlift:
    197.5kg x1
    165kg x5
    165kg x5
    165kg x5
    165kg x5

    3-Count Pause Bench Press:
    90kg x3
    90kg x3
    90kg x3
    90kg x3

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    Hyperextensions:
    20kg x10
    20kg x10
    20kg x10
    20kg x10
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  27. #87
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    NomadicApe is offline

    1-3-2017

    Pause Squat:
    135kg x4
    135kg x4
    135kg x4
    135kg x4

    Pause Bench Press:
    90kg x4
    90kg x4
    90kg x4
    90kg x4
    90kg x4
    90kg x4

    Close Grip Bench Press:
    75kg x10
    75kg x10
    75kg x10

    Seated Row:
    70kg x8
    70kg x8
    70kg x8
    70kg x8
    70kg x8
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  28. #88
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    2-3-2018

    Deadlifts:
    190kg x2
    190kg x2
    190kg x2
    190kg x2
    190kg x2

    DB Shoulder Press:
    25kg x10
    25kg x10
    25kg x10
    25kg x10

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10

    Facepulls:
    40kg x20
    40kg x20
    40kg x20
    40kg x20

    Tricep Pushdowns:
    45kg x50
    Bicep Curls:
    17kg x50
    Lateral Raises:
    5kg x50
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  29. #89
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    5-3-2018

    Squat:
    167.5kg x1
    142.5kg x5
    142.5kg x5
    142.5kg x5
    142.5kg x5

    Bench Press:
    120kg x1
    102.5kg x5
    102.5kg x5
    102.5kg x5
    102.5kg x5
    102.5kg x5

    Barbell Rows:
    67.5kg x9
    67.5kg x9
    67.5kg x9
    45kg x25

    Close Grip Bench Press:
    87.5kg x6
    87.5kg x6
    87.5kg x6
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  30. #90
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    NomadicApe is offline

    6-3-2018

    Deadlift:
    200kg x1
    167.5kg x5
    167.5kg x5
    167.5kg x5
    167.5kg x5

    3-Count Pause Bench:
    92.5kg x3
    92.5kg x3
    92.5kg x3
    92.5kg x3

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    Hyperextensions:
    25kg x10
    25kg x10
    25kg x10
    25kg x10
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