TGR's Training: 5-3-1, Mountain Dog, and whatever else...

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  1. Thanks guys!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬


  2. Short on time...

    Home gym because we’re babysitting -

    Barbell Shoulder Press 180

    Set 1 : 45x10
    Set 2 : 65x8
    Set 3 : 85x5
    Set 4 : 100x3
    Set 5 : 115x5
    Set 6 : 135x3
    Set 7 : 135x3
    Set 8 : 135x3
    Set 9 : 135x3
    Set 10 : 135x3
    Set 11 : 135x10 PR
    Set 12 : 135x3

    SUPERSET:

    Barbell O&Bs / EZ Curl

    45x20/65x15
    65x20/85x12
    65x20/65x15
    65x15/65x15

    The kids came into the garage from the pool and before I could get them out they covered everything in water and mud.

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    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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  3. You win some you lose some...guess this isn't the winning some
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  4. Nice PR on bench... strong!

  5. Awesome stuff in here Thomas!! Numbers are going up and wife is progressing with you! Double win!
    The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Isaiah 40:28b-29
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  6. And bench again...

    Session 1?


    Barbell Bench Press 307.5

    Set 1 : 45x10
    Set 2 : 95x10
    Set 3 : 135x10
    Set 4 : 160x5
    Set 5 : 175x5
    Set 6 : 190x5
    Set 7 : 225x5
    Set 8 : 225x5
    Set 9 : 225x11 PR

    I would’ve attempted at least one more if I had a spot or safety bars up.

    I’m headed to a dental appt but I’m off all day so I may do more stuff. However, I really need to get stuff done around the house. I’ll be gone all day tomorrow at the UM v. FSU game.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  7. Enjoy the game... congrats on the PR

  8. Quote Originally Posted by wasme View Post
    Enjoy the game... congrats on the PR
    Thanks!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  9. Superset:

    DB Rows: 40x10, 10 - 60x10, 75x10, 10, 10

    OHP:
    45x12
    65x8
    85x5
    105x5
    125x3
    145x3, 3
    135x8

    Wheel of death x5, 5, 5
    (First time abs in months)

    Superset:

    Skull crushers:
    65x20, 25

    Squats:
    135x10, 2 (shoulder cramp)
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

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    I need to pick out a day to clear out the rest of the garage. It feels crammed and I have so much space left I could utilize - that I need to utilize.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  11. Lying Leg Curls 75

    Set 1 : 50x10
    Set 2 : 50x10
    Set 3 : 50x15

    Barbell Squat 405

    No Belt-

    Set 1 : 0x10
    Set 2 : 0x10
    Set 3 : 135x5
    Set 4 : 185x5
    Set 5 : 225x3
    Set 6 : 275x3
    Set 7 : 315x3
    Set 8 : 345x1
    Set 9 : 370x1
    Set 10 : 385x1
    Set 11 : 405x1
    Set 12 : 365x3

    Barbell Incline Bench Press 285.83

    Set 1 : 45x10
    Set 2 : 95x8
    Set 3 : 135x5
    Set 4 : 185x5
    Set 5 : 225x8 (+3 PR)
    Set 6 : 245x5 (+4 PR)
    Set 7 : 135x20

    Notes:

    Way better than I expected. I drank beer yesterday for the first time in a while. That coupled with Pizza I had the carb sweats and felt sluggish to start. First time with 405 on my back in months and incline PRs I was not expecting. I was wanting 225x6 for a PR, then only expected 245x3 for another PR. My wife was there just in case so that (kinda) helped. I had to tell her ‘NO’ on sets 6, 7, and 8. First time spotting so she didn’t no any better.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  12. Congratulations on the PRs!!! Glad to see you back at it. Wife spotting you = priceless.
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  13. Quote Originally Posted by kenpoengineer View Post
    Congratulations on the PRs!!! Glad to see you back at it. Wife spotting you = priceless.
    She was so nervous. “I don’t know what to do! I can’t do this, ask someone else!”
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  14. Quick pump session

    Superset x2

    A): Forearm curl/ Curl/ Row:

    2x 15/65x15/135x10
    2x 20/65x15/135x10REV

    B): RevCurl/ Fwd-RevRow/ Tri Skull Crushers/ Face Pulls

    2x 15/10/15/Max
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  15. I always do better with my GF spotting me. When she got into lifting, just a regular newbie, the state USPA chair at the time benched out of the back of the gym she was at - he's benched 900 in a shirt, so she got desensitized to spotting from the start!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Beer and pizza = PRs!

  17. I’m so inconsistent. I have to retrain myself to eat up during the week again.

    Barbell Row 135 x5, 8, 8

    Barbell Bench Press 315

    Set 1 : 45x10
    Set 2 : 105x8
    Set 3 : 135x8
    Set 4 : 160x5
    Set 5 : 185x3
    Set 6 : 205x3
    Set 7 : 225x3
    Set 8 : 250x1
    Set 9 : 280x1
    Set 10 : 305x1 PR
    Set 11 : 315x1 PR
    Set 12 : 315x0
    Set 13 : 250x6 6’s PR
    Set 14 : 225x3

    AB rollout
    Curls

    Notes:

    Super impressed with today’s lift. I videoed the 3 sets above 300 but my wife wasn’t dressed for sharing them. I probably shouldn’t have attempted the second 315 but the first one moved fast until the last 3” and my wife put her hand on the bar. I think I would’ve had 320-325.

    Anyway, I’ll take a pain free lift any day.

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    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  18. Wife “not dressed” while spotting you? That’s why 315 went up so fast!!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  19. Quote Originally Posted by kenpoengineer View Post
    Wife “not dressed” while spotting you? That’s why 315 went up so fast!!
    lol!


    - NICE PR's Thomas!!!

  20. Thanks guys!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  21. Decent Tampa gyms?
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  22. Quote Originally Posted by RegisterJr View Post
    Decent Tampa gyms?
    It the one layne trains at
    Psalms 62:1-62:2

  23. Quote Originally Posted by tyga tyga View Post
    It the one layne trains at
    Google doesn’t tell me
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  24. Quote Originally Posted by RegisterJr View Post
    Google doesn’t tell me
    I *think* it’s powerhouse Tampa
    Psalms 62:1-62:2

  25. Quote Originally Posted by tyga tyga View Post
    I *think* it’s powerhouse Tampa
    There is one close, thanks. I wonder if I get a discount because I’m a powerhouse member.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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