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

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  1. Excellent work Thomas!!
    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


  2. Quote Originally Posted by love2liftkat View Post
    Excellent work Thomas!!
    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
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  3. Congratulations Thomas the Tank! PRs keep rolling out of you.
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  4. Early morning shoulders.


    Barbell Shoulder Press 185

    Set 1 : 45x10
    Set 2 : 65x5
    Set 3 : 75x5
    Set 4 : 85x5
    Set 5 : 110x5
    Set 6 : 125x3
    Set 7 : 140x1
    Set 8 : 165x1
    Set 9 : 185x1
    (+5# PR, I haven’t been over 170 since 2015)
    Set 10 : 190x0

    No time.
    “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

  5. Strong freakin’ OHP! Congratulations.
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i
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  6. Lying Leg Curls N/A

    Set 1 : 0x15

    Hip Mobility

    Barbell Squat 385

    Set 1 : 45x10
    Set 2 : 135x3
    Set 3 : 155x3
    Set 4 : 190x3
    Set 5 : 230x3
    Set 6 : 275x3
    Set 7 : 315x3
    Set 8 : 350x3

    Barbell Bench Press 320.67

    Set 1 : 45x10
    Set 2 : 115x5
    Set 3 : 145x3
    Set 4 : 170x3
    Set 5 : 205x3
    Set 6 : 235x3
    Set 7 : 260x7 PR
    Set 8 : 225x12

    https://youtu.be/g_TXwM_W1H0

    Once again, pain free. Squats felt good using a belt for the first time in months. Weak because I’ve slacked.

    Went hunting yesterday and kiddo snatched some protein. Headed to the butcher now to have some ground up. Probably roasted shoulder tomorrow.

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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

  7. Looking strong on all lifts Thomas. Love how the “gym partner” got a kiss at the end! Lol. Your boy is all grown up now!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  8. Quote Originally Posted by kenpoengineer View Post
    Looking strong on all lifts Thomas. Love how the “gym partner” got a kiss at the end! Lol. Your boy is all grown up now!
    Thanks Mark. She's a sweety and enjoys being in there with 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

  9. Barbell Shoulder Press 193.5

    Set 1 : 45x10
    Set 2 : 65x5
    Set 3 : 75x5
    Set 4 : 85x5
    Set 5 : 105x3
    Set 6 : 120x3
    Set 7 : 135x13 - PR

    Barbell Incline Bench Press 266.33

    Set 1 : 45x8
    Set 2 : 95x5
    Set 3 : 135x3
    Set 4 : 185x3
    Set 5 : 225x3
    Set 6 : 235x4
    Set 7 : 185x3
    Set 8 : 185x3
    Set 9 : 185x8

    Cable Crossover 3x10 from bottom, 3x8 from top

    Notes:

    Crossovers weaken my left (problem) bicep. Maybe I’m done with those.
    “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

  10. Congrats to kiddo on the deer!

  11. Only had 15 minutes because I was too lazy to get up.


    Barbell Bench Press 259

    Set 1 : 45x10
    Set 2 : 95x10
    Set 3 : 135x15
    Set 4 : 155x10
    Set 5 : 185x12

    Curls 3x15

    Tricep V-Bar 2x10
    “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. Quote Originally Posted by RegisterJr View Post
    Only had 15 minutes because I was too lazy to get up.


    Barbell Bench Press 259

    Set 1 : 45x10
    Set 2 : 95x10
    Set 3 : 135x15
    Set 4 : 155x10
    Set 5 : 185x12

    Curls 3x15

    Tricep V-Bar 2x10
    I have been like that all week. I have the week off, but im wasting my days! lol

  13. Bench Triples:

    Workup

    205x5
    235x3
    260x8 PR

    https://instagram.com/p/BbryzFnFoF6/

    260x3

    Now I’m going to do some skull crushers and curls
    “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. Row:
    135x5, 5, 5
    185x5, 5, 5, 5
    135x8, 15, 15, 15


    OHP:
    45x5, 5, 5
    65/85/105x5
    120x3
    135x 5Sx 3R

    Tricep Pushdowns
    “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. Strong lifting Thomas!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  16. Nice bench PR.. finally watched it!

  17. Hope you and the family have a great Thanksgiving

  18. Quote Originally Posted by kenpoengineer View Post
    Strong lifting Thomas!
    Thanks Mark!

    Quote Originally Posted by wasme View Post
    Nice bench PR.. finally watched it!
    Thanks Simon!

    Quote Originally Posted by wasme View Post
    Hope you and the family have a great Thanksgiving
    You guys, too!
    “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

  19. Hip Mobility

    Barbell Squat 365

    Set 1 : 45x10
    Set 2 : 135x3
    Set 3 : 135x5
    Set 4 : 135x5
    Set 5 : 185x5

    Loose Belt (to get used to it again)
    Set 6 : 225x3

    Video:
    Set 7 : 275x3
    Set 8 : 315x1
    Set 9 : 345x1
    Set 10 : 365x1
    Set 11 : 365x1
    Set 12 : 365x1

    https://instagram.com/p/Bb2AXszFzrP/

    Barbell Stiff-Legged Deadlift 171

    Set 1 : 135x5
    Set 2 : 135x8
    Set 3 : 135x5

    Notes:

    Felt ok. I tightened the belt on the last one (first in video) and it was the hardest. I have to get used to it again.

    Happy turkey day! 🏋️🤯
    “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

  20. Barbell Bench Press 336.83

    Set 1 : 45x10
    Set 2 : 115x5
    Set 3 : 145x5
    Set 4 : 170x5
    Set 5 : 190x5
    Set 6 : 220x5
    Set 7 : 235x13 PR

    https://instagram.com/p/Bb4ki0YFyiN/

    Set 8 : 220x5
    Set 9 : 190x18 PR

    It was supposed to be 245 and 11 would’ve been the PR but I couldn’t count
    “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. Barbell Bent Over Row 157.5

    Set 1 : 135x5
    Set 2 : 135x5
    Set 3 : 135x5

    Barbell Shoulder Press 195

    Set 1 : 45x10
    Set 2 : 65x5
    Set 3 : 75x5
    Set 4 : 85x5
    Set 5 : 110x5
    Set 6 : 115x5
    Set 7 : 130x15 PR
    Set 8 : 115x5
    Set 9 : 100x21

    2 Variations of tricep pushdowns, 5 sets

    EZ bar Curl x 5, 5, 15, 15

    Notes:

    Went to the woods last night with no luck. About to head in again this afternoon.

    I hope this 3 day streak brings me closer to gym consistency again. I need some high volume stuff or cardio to get me back in shape.
    “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. Numbers keep increasing-Beastman!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  23. Bench is looking good!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Barbell Bent Over Row 180

    Set 1 : 135x8
    Set 2 : 135x10
    Set 3 : 135x10
    Set 4 : 135x5
    Set 5 : 135x8

    Barbell Bench Press 322.5

    Set 1 : 45x10
    Set 2 : 95x5
    Set 3 : 115x5
    Set 4 : 145x5
    Set 5 : 170x5
    Set 6 : 220x5
    Set 7 : 245x3
    Set 8 : 275x1
    Set 9 : 275x3
    Set 10 : 225x13

    Everything felt extremely heavy today. Im hoping to do more this week...

    Quote Originally Posted by kenpoengineer View Post
    Numbers keep increasing-Beastman!
    Quote Originally Posted by Hyde View Post
    Bench is looking good!
    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

  25. 275x3, then 225 for 13... damn Thomas!
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