Registered User
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
Registered User
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.
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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.
Registered User
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.
Registered User
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
Registered User
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.
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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.
Registered User
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
Registered User
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
Registered User
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
Registered User
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.
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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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