Quote (wesley123 @ Apr 15 2016 09:57am)
Tsa 9 week. Free excel sheet
Should have said by Mr Lewis.
Iv started to get my motivation back, took off almost 8 months of lifting anything heavy once I moved up north due to the lack of motivation in this gym.
Ran his 9 weeks to see where I was at. Felt good still easily over 500 pounds on dl. Bench is garbage, squats are shit but will be back to 405 in two months I'd imagine.
The program felt good, running another 9 weeks with no peak week at the end just back to volume. I don't personally do the paused deadlifts, I just sub it out for conventional. I also add a ton of weighted pull ups to the routine and I very much like the amount of barbell rows in the routine.
It's a nice mix of % and rpe with a ton of bench volume (where I'm weakest) so it's nice.
Having those set goals each day has brought back motivation
Edit:
It's 4 days a week which is perfect for the mass amount of work I do and CPA studies however I do go in on a 5th sometimes for front squats and random accessory work like rear delts. Just my personal preference though.
Also one last thing to mention, the program is not forgiving on the body keep those elbows tucked and a ridged back or you're toast for the next workout with squats and dl back to back
This post was edited by wesley123 on Apr 15 2016 09:31am