P's Beginner Acclimation Block

[Priscilla]

#20649

Hey everyone!

My name is Priscilla, but everyone over at TPS calls me P. I used to go there a while back for a few years, and they’re honestly the best and most supportive. I finally got my garage gym setup but still some more things to add in time. So I’m starting back up at the beginner acclimation block 1A.

I did Week 1 two weeks ago. I missed the recording for the 2nd week but am working on this week’s (3rd week) recording.

Week 1 Day 1: Squat

Squat Warmup:
6 3 3
Bar 95 115

Squat @ RPE 7 6×3
3 3 3 3 3 3
125 125 125 125 125 125

Step Ups 3×8 each = done

Back Raise = 35 reps done

Plank 4 x 10 count = done

Video Recorded is only on two sets from the Squat lift:

It’s been a while. Feel free to blast my form.

• This topic was modified 5 years, 5 months ago by Priscilla.

[Priscilla]

#20651

Week 1 Day 2: Bench

Warmup:
6 4 3
Bar 65 95

Bench @ RPE 7 6×3
3 3 3 3 3 3
115 115 115 115 115 115

Notes:
-I missed the 5th one on the first set because my bar smacked right into the j-hooks. Which brings me to a question: what height should I be setting the safety straps so that I don’t kill myself when I go heavier?

DB Bench Press 3×8
8 8 8
30 30 40

Lat Pulldown
8 8 8 8
70 70 70 70

Tricep Pushdown
Used the Spud Warthog to interchange my grips. I’m using a plate-loaded pulley system.
40 40 30 30

I know some of the angles are shit, bare with me it’ll get better.

• This reply was modified 5 years, 5 months ago by Priscilla.

[Priscilla]

#20653

I don’t have any footage of my deadlift day. But these are my logs:

Week 1 Day 3: Deadlift

Warmup:
6 2
135 185

@ RPE 7 6×3
3 3 3 3 3 3
205 205 205 205 205 205

Keystone DL 3×8
8 8 8
135 135 135

GHR = done

SLSU
8 8 8
25 35 35

[Murph]

#20654

Your angles look good.

Lifting:
For being out so long, they all look pretty good.
Squats-try moving your feet a little wider.
Bench-look fine right now. We’ll work on little stuff later.
DB Bench-don’t rotate as you press.

I see that you bought my strap!
How do you like it/

[Priscilla]

#20656

Alright cool, thanks!

Honestly, I think they’re kickass. I love that I can work on my grip at the same time. The ones my pulley system came with are complete crap and was in need of something. I saw your insta vid and I was like, “yeah that’ll work.” So happy I got them!

[Priscilla]

#20655

Week 1 Day 4: Floor Press

@ RPE 7 5×5
4 5 5 5 5
205 205 205 205 205

DB OHP 3×8
8 8 8
20s 20s 20s

BB Row 4×8
8 8 8 8
95 115 115 115

Tate Press + DB Curl 3×8
8 8 8
20s 22.5 22.5

Notes/Questions:

So, how does one do a tate press with loadable dumbbells? I think I messed up my elbow angles as well. DBs are not in the budget right now.

Additional questions:
What works best — submitting a new forum for each new week with all of the Day workouts? I think this would be best so there’s not a lot of scrolling because it seems the older posts are posted on top. Let me know what ya think.

Lastly, I get those TPS Method emails you send out that include extra training, is that strictly for TPS Method Life or can I squeeze that into the week too? Thank you!

[Murph]

#20674

One post per training session is better.
It’s easier for us to answer a short post than a REALLY long one.

The workouts that get emailed out are not for Powerlifting. They go with the TFL program you took here in the gym.
You could use them, but they may not be programmed for the block you are doing.

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