Tosa's Log

[Tosa]

January 2, 2016

Squat
Bar x bunch
75kg x 5
90kg x 3
105kg x 2
120kg x 2
130kg x 1 (belt)
140kg x 1
150kg x 3 x 3 @8
100kg x 3 x 5 (hip circle)

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 1
105kg x 1
110kg x 3 x 2, x 3, @8

RDL: 120kg x 3 x 10
BSS: 20lbs x 3 x 10
Band pull apart circuit: 4 sets

- did the Bulgarian split squats from the bottom up, with my knee resting on a pad at the bottom. Balance and right knee feels better this way.


Trained at a city gym once over Christmas, and at a good gym a few times. Got in some good high bar volume, some bench and assistance. Was able to try a Texas deadlift bar - it was fun. Hadn't really planned on doing heavy deadlifts at the time, so I just worked up to 195kg. Did a bunch of prowler work - the other gym has a very nice, indoor, surface for it, so I was able to work up to 500lbs on the prowler.

But it's really nice to be back at my usual gym.

 

[Aleks Sytsevich]

Welcome back, T

 

[Dan O]

I don't care for it without the numeral progression

 

[Aleks Sytsevich]

I think this would be V, would it not?

 

[Tosa]

Welcome back, T

Thanks.

I don't care for it without the numeral progression

I think this would be V, would it not?

VI. With the simple title, and lack of number, I was going for something like a movie franchise that has been "rebooted", "reimagined" or "remaked". Not that I mean anything by it.

 

[Aleks Sytsevich]

This is your "Rocky Balboa", then.

 

[Tosa]

This is your "Rocky Balboa", then.

Except the lifting won't be special effects.

 

[Tosa]

January 3, 2016

HB Pause Squat
Bar x bunch
60kg x 5
80kg x 2
100kg x 2
110kg x 5 x 8, x 10, @8

Leg Press: 5 x 10

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
85kg x 5 x 10 @8

DB press: 50s x 5 x 10
Pull-ups: Bw x 6 x 9
Face-pulls + rear delts: 3 x 15

 

[Tosa]

January 5, 2016

HB Squat
Bar x bunch
60kg x 5
75kg x 3
90kg x 3
105kg x 2
115kg x 2
125kg x 1
135kg x 10 x 3 (belt) @8

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 4 x 5, 7, 3 @8

Semi-sumo
75kg x 2 x 3
105kg x 2 x 2
125kg x 2
145kg x 5 x 3, 3 x 5 (belt)
First few sets felt sluggish, so I just did triples, but it started feeling better so I did fives for the remainder.

Ab wheel: 10kg x 3 x 12
Band pull apart circuit: Lots, along with some misc other shoulder stuff.

 

[Tosa]

January 6, 2016

HB Pause Squat
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
105kg x 2
117.5kg x 5 x 6 @8
117.5kg x 15 (not paused)

Leg Press: 5 x 10

*Break*

CG Bench
Bar x bunch
60kg x 5
72.5kg x 2
82.5kg x 2
92.5kg x 5 x 8 @8, 8-9

Pull-ups: Bw x 2 x 3, 10kg x 6 x 3
Presses: Bar x bunch, 30kg x 10, 40kg x 5 x 10
YWTLs: 3 sets

 

[Tosa]

January 7, 2016

HB Squat
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
105kg x 2
115kg x 2
125kg x 5 x 6 @7-8 (belt)

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 5 x 6 @8-9

SG RDL: 122.5kg x 3 x 10
BSS: 3 x 15
Ab wheel: 15kg x 2 x 8
Band pull apart circuit: 3 sets

 

[Tosa]

January 9, 2016

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 2
110kg x 1
112.5kg x 2 x 2 @8-9
Benched first, because the gym was busy, and it was easiest for me to work in with someone who was benching.

Squat
Bar x bunch
70kg x 5
90kg x 2
105kg x 2
120kg x 2
132.5kg x 3
142.5kg x 3 (belt)
152.5kg x 4 @9 (Rep PR)
105kg x 3 x 5 (hip circle)

Deadlift
75kg x 2 x 3
105kg x 2
125kg x 2
145kg x 3 (belt)
155kg x 3
165kg x 3 @8

Ab wheel: 20kg x 2 x 6
Face-pulls: 4 x 15

 

[miaou]

Bench
112.5kg x 2 x 2 @8-9

Squat
152.5kg x 4 @9 (Rep PR)

Nice.

 

[Flash_Monsta]

Congrat on the rep PR, Tosa.

 

[Tosa]

January 10, 2016

HB Pause Squat
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
105kg x 2
112.5kg x 5 x 6 @7-8

Leg Press: 3 x 10

Bench
Bar x bunch
60kg x 5
70kg x 3
80kg x 3
87.5kg x 4 x 8 @7-8

Press: 42.5kg x 3 x 10
Pull-ups: Bw x 2 x 3, 10kg x 3, 15kg x 4 x 3
Band pull apart circuit: 3 sets

Nice.

Congrat on the rep PR, Tosa.

Thanks guys.

 

[Tosa]

January 12, 2016

HB Squat
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
105kg x 2
120kg x 2
130kg x 2
137.5kg x 4 x 5 (belt) @7-8
Felt good enough that it warranted a depth check.

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 2
107.5kg x 2
112.5kg x 3 x 7 (Sling shot) @8-9

Conventional Deadlift
75kg x 2 x 3
105kg x 2 x 2
127.5kg x 2
147.5kg x 4 x 5 (belt) @7

High band shoulder circuit: 3 sets
Ab wheel: 2 x 15

 

[MilkManUK]

Nice work as of late Tosa.

 

[Tosa]

January 13, 2016

HB Squat
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
105kg x 2
120kg x 2
127.5kg x 2 x 10 (belt) @7-8
I guess that's actually a ten rep PR.

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
97.5kg x 2
102.5kg x 5 x 4 @8

Leg Press: 3 x 10
BSS: 3 x 10
Pull-ups: Bw x 4 x 10

Nice work as of late Tosa.

Thanks. Things are feeling on track.

 

[Tosa]

January 14, 2016

Conditioning
Some sprints and agility stuff
5s x 5 x 6


January 15, 2015

Squat
Bar x bunch
70kg x 5
90kg x 2
105kg x 2
120kg x 2
135kg x 1 (belt)
145kg x 1
155kg x 2 x 3 @9

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 2
110kg x 2
115kg x 3 x 2 @9

Deadlift
75kg x 2 x 3
105kg x 2 x 2
125kg x 2
145kg x 1 (belt)
160kg x 1
170kg x 5 x 1

Ab wheel: 20kg x 3 x 6
Band shoulder circuit: 3 sets

 

[Tosa]

January 16, 2016

HB Pause Squat
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
105kg x 2
115kg x 5 x 8 @7-8

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 5 x 8 @8

Leg Press: 4 x 10
Press: 40kg x 4 x 10
Pull-ups: Bw x 2 x 3: 10kg x 5 x 4
Band shoulder stuff: 4 sets