TGR's Modified PowerBuilding v2.0

Barbell Shoulder Press 159.5

Set 1 : 45x5
Set 2 : 60x5
Set 3 : 80x5
Set 4 : 95x5
Set 5 : 115x3
Set 6 : 130x3

+Belt
Set 7 : 145x0 ?? Waited 15s and tried again-

Set 8 : 145x1

This routine called for singles after this point, but the bar just started moving really fast...

Set 9 : 140x2
Set 10 : 145x3
Set 11 : 155x1 Done...

-Belt
Set 12 : 135x3


Barbell Incline Bench Press 215.83

Set 1 : 135x5
Set 2 : 155x5
Set 3 : 185x5
Set 4 : 135x17

Heavy Side Lateral Partials 108.33

Set 1 : 50x35

-Hammer strength machine opened up so I went to that and came back and finished after.

Set 2 : 50x26
Set 3 : 50x20

Leverage Shoulder Press 93.33
HAMMER STRENGTH-

Set 1 : 45x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 55x8

Nice pump here. My triceps were fried from Thursday and didn't help much.

Farmers Walk N/A

80's

Set 1 : 00:02:20 Dropped once
Set 2 : 00:01:00 Dropped 3x

One minute rests on everything except OHP. On them I did one to start with, three on the first set of 145, and then two on the remaining sets. I find that two minutes works better for me for some reason.
 
I'll catch up on everyone later. Wife is back home after two weeks so I've got a long list of chores. :D

Also, I know I don't review FINAFLEX products because I'm "biased", but I tried PX White yesterday for the first time and OMG. I'll share that later too...
 
Digging the incline press. Getting them number up there!
 
....Happy to hear your wife is home.. how's your FIL. Spend time with her... we aren't going anywhere bro!
 
Good workout here. Barbell OHP can tax you pretty quickly. Nothing wrong with 2 minute rest!

Interested to hear your views on PX white. Can you give a comparison to PX black?
 
NurseGray said:
Digging the incline press. Getting them number up there!
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Thanks Collin!

wasme said:
....Happy to hear your wife is home.. how's your FIL. Spend time with her... we aren't going anywhere bro!
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He's still there, but out of ICU again.

turff49 said:
Good workout here. Barbell OHP can tax you pretty quickly. Nothing wrong with 2 minute rest!

Interested to hear your views on PX white. Can you give a comparison to PX black?
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To me, PX Black gave me a quick high energy feeling, like STIMUL8, and gave me an appetite suppression similar to STIMUL8 as well. A so-so on hunger, but loved the stim feeling. I could see taking that as a pre.

PX White I was slightly skeptical of because the recommended dosing is 1 cap BID max, with 6 hours between dosing. I figured either it was going to be too strong or when I "came down" after a couple hours like most fat burners I wouldn't be able to dose again. Neither was true. The energy seems almost time-released, lasting about the entire 6 or so hours with no apparent drop-off. The appetite suppression is amazing too. It may be the best I've had, no joke. We'll see over time though. Te best I've ever had previously for appetite suppression were Level II and OxyElite Pro.
 
RegisterJr said:
Barbell Shoulder Press 159.5

Set 1 : 45x5
Set 2 : 60x5
Set 3 : 80x5
Set 4 : 95x5
Set 5 : 115x3
Set 6 : 130x3

+Belt
Set 7 : 145x0 ?? Waited 15s and tried again-

Set 8 : 145x1

This routine called for singles after this point, but the bar just started moving really fast...

Set 9 : 140x2
Set 10 : 145x3
Set 11 : 155x1 Done...

-Belt
Set 12 : 135x3


Barbell Incline Bench Press 215.83

Set 1 : 135x5
Set 2 : 155x5
Set 3 : 185x5
Set 4 : 135x17

Heavy Side Lateral Partials 108.33

Set 1 : 50x35

-Hammer strength machine opened up so I went to that and came back and finished after.

Set 2 : 50x26
Set 3 : 50x20

Leverage Shoulder Press 93.33
HAMMER STRENGTH-

Set 1 : 45x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 55x8

Nice pump here. My triceps were fried from Thursday and didn't help much.

Farmers Walk N/A

80's

Set 1 : 00:02:20 Dropped once
Set 2 : 00:01:00 Dropped 3x

One minute rests on everything except OHP. On them I did one to start with, three on the first set of 145, and then two on the remaining sets. I find that two minutes works better for me for some reason.
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Holee that's a lot of volume dude, good job! Knew there was something I should be looking at here. :)
 
compudog said:
Holee that's a lot of volume dude, good job! Knew there was something I should be looking at here. :)
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Thank you, and welcome!
 
compudog said:
Holee that's a lot of volume dude, good job! Knew there was something I should be looking at here. :)
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He's a master at volume!!!

Glad to hear your wife is home and FIL is out of ICU!
 
love2liftkat said:
He's a master at volume!!!

Glad to hear your wife is home and FIL is out of ICU!
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Not sure if that was good or not. He's a mess really, but they're releasing him tomorrow.

He'll be staying at our house, so we'll be able to keep an eye on him when not at work.

Rest day today. Maybe a DL PR tomorrow.

I ️ PX White.
 
RegisterJr said:
Not sure if that was good or not. He's a mess really, but they're releasing him tomorrow. He'll be staying at our house, so we'll be able to keep an eye on him when not at work. Rest day today. Maybe a DL PR tomorrow. I PX White.
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Aww that's sad that they'll just let him go like that but I'm glad he will be close so your wife can be at home and with him too!

Heck yeah! Get you a PR!!!
 
RegisterJr said:
Not sure if that was good or not. He's a mess really, but they're releasing him tomorrow.

He'll be staying at our house, so we'll be able to keep an eye on him when not at work.

Rest day today. Maybe a DL PR tomorrow.

I ️ PX White.
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Tried the white for the first time today (just a 1 cap sample). Liked it loads better than PX Black. This is the one I'd recommend between the two, no doubt.
 
Hyde said:
Tried the white for the first time today (just a 1 cap sample). Liked it loads better than PX Black. This is the one I'd recommend between the two, no doubt.
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I really liked the PX Black samples I got, but the duration of the energy on the White is insane. It's amazing that a cap last me 6+ hours.
 
Barbell Deadlift 405

Set 1 : 150x5
Set 2 : 190x5
Set 3 : 225x5
Set 4 : 280x5
Set 5 : 320x3

The following sets were videoed-
Set 6 : 355x1
Set 7 : 385x1
Set 8 : 405x1

+420x0

Pendlay Rows 246

Set 1 : 135x8
Set 2 : 185x8
Set 3 : 205x6

Kroc Row 140

Set 1 : 100x3 +
Set 2 : 100x12 Straps

-My grip was shot. I probably shouldn't have waited to do these after all this other exercises.

Leverage Machine High Row /Hammer Strength 202.67

-Weight per side-

Set 1 : 90x10
Set 2 : 135x10
Set 3 : 160x8

DROP SET-
Set 4 : 135x10
Set 5 : 90x10
Set 6 : 45x10

Plus 110# good morning 5s pause reps x?

My calculated 1RM is 426 on deadlifts, however, 405 is the most I pulled off the ground.

I don't know what happened on the 420. I got it off the ground and just kind of gave up. Maybe next time…

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If you see any mistakes or other critiques about my volume (warmup) or form, please let me know.

Tomorrow is supposed to be singles on squat, but I might start the next cycle of bench first to give my low back some extra rest.
 
Nice! Heavy *ss day! Your whole body is gonna be rockin today! Strong lifts all the way around!
 
Fack dude! That workout would have killed me!
 
He's def gonna feel that today ! Good work !
 
turff49 said:
Nice! Heavy *ss day! Your whole body is gonna be rockin today! Strong lifts all the way around!
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Don't really feel that taxed tbh, but for me it sometimes takes time.

mountainman33 said:
Fack dude! That workout would have killed me!
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It was fun, but the deads seemed to take forever.

luckylefty811 said:
He's def gonna feel that today ! Good work !
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I'd be ok with some DOMs. :)

wasme said:
Heavy one... getting strong there Thomas!
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Thanks everyone!
 
Need a new throttle body on the truck. :(
 
Beastly strong work today!!!
 
I slept like absolute crap last night. Should've taken G8, but got to bed late and didn't want to sleep through this morning.

Gonna start Cycle 2: 3's on bench today because my hams and back is tight from yesterday. I'll finish Cycle 1's legs timeline, then proceed on with C2.

I hope my energy doesn't fizzle because of sleep. Right now I'm feeling like a rep PR is coming.
 
Cycle 2 week 1 Chest (+ Shoulder pump)

Barbell Bench Press 279.5

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x5
Set 5 : 170x5
Set 6 : 190x3
Set 7 : 215x9 PR
Set 8 : 135x22

Barbell Reverse Grip Incline Bench Press 140

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 105x10
Set 4 : 105x8

-These gave an insane pump.

Dumbbell Fly 44.33

-first two sets I paused for 2 secs on the stretch.

Set 1 : 35x8
Set 2 : 30x8
Set 3 : 30x8

Dumbbell Bent Over Delt Raise 45

Set 1 : 30x15
Set 2 : 30x10
Set 3 : 30x10

Cable Rope Face Pull 160

-Two sets. The first starting from the top and working the adjustment down every ten reps. The second I did it opposite, with 20 reps on the last notch.

1:
Set 1 : 60x50
Set 2 : 50x40
2:
Set 3 : 50x20
Set 4 : 40x90
 
Working up to 215x9 for a bench PR is awesome! Nice numbers all around Thomas.
 
You're convincing me I need to run 5/3/1
 
I totally understand what you're saying with not taking G8 when you need to get up - that stuff knocks me down for the loooong count

Solid benching!

Was going to add in on DL - some folks say to look at a spot 6-10 feet in front of you on the floor vs. looking up, help with neutral spine alingment
 
kenpoengineer said:
Working up to 215x9 for a bench PR is awesome! Nice numbers all around Thomas.
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Thanks Mark!

mountainman33 said:
You're convincing me I need to run 5/3/1
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I wish u hard started this a long time ago. However, my time on MD I learned some invaluable stuff.

LizKing531 said:
I totally understand what you're saying with not taking G8 when you need to get up - that stuff knocks me down for the loooong count

Solid benching!

Was going to add in on DL - some folks say to look at a spot 6-10 feet in front of you on the floor vs. looking up, help with neutral spine alingment
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Thanks LK.

Great tip on DLs too. Makes sense, I'll try that.
 
LizKing531 said:
some folks say to look at a spot 6-10 feet in front of you on the floor vs. looking up, help with neutral spine alingment
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When I started doing this, I already use it for squatting, it firmed up my form and added about 20 lbs. to my DL during the same workout. It also felt a boat load better getting the weight off the ground at the really heavy weights. I still have yet to break 425, but when I start a 5/3/1 I'm sure it won't take long.
 
wasme said:
I am liking the look of 5/3/1 too...
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I really like the main lifts, and also still have fun with the lifts afterwards. As long as I stay creative on the extras I don't think it'll ever bore me.

Back DOMs are just now kicking in from my traps to my middle back, and of course my last. I'm glad I got in chest before I started feeling the lat fatigue.
 
mountainman33 said:
What's the word on MI40? I haven't really seen any reviews/feedback on it myself.
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I am nearing the end of week two. It is intense, as the are DOMs that follow. He claims the workouts can be done in 40 minutes... it is taking me 70-100 minutes on average (unless you can split your workouts am/pm). NOS sets are basically drop sets with 10 seconds rest (3 drops per exercise typically). Your weight lifted lowers as the time under tension (tempo 4010) is pretty tough to keep pace with. I am really enjoying it.
 
wasme said:
I am nearing the end of week two. It is intense, as the are DOMs that follow. He claims the workouts can be done in 40 minutes... it is taking me 70-100 minutes on average (unless you can split your workouts am/pm). NOS sets are basically drop sets with 10 seconds rest (3 drops per exercise typically). Your weight lifted lowers as the time under tension (tempo 4010) is pretty tough to keep pace with. I am really enjoying it.
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What have you seen as far as size or mass increase?
 
mountainman33 said:
What have you seen as far as size or mass increase?
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In two weeks nothing.. but dont really expect to. But at the end of this mi40 run, I am going to do mi40x ... and then kinda compare them for those interested with Meadows routines (have done 3, Reactive Pump and Muscular Demolition - the latter gave me more than anything i have ever done).

I can tell you though, cals are up, and im starving on Mi40
 
Oh...

It seem I was looking at last weeks singles week on bench instead of this weeks 3's. I was wondering why it was 5/3/AMRAP instead of 3/3/3/AMRAP. lol

I guess I didn't have the sleep out of my eyes yet.

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wasme said:
I am sure Thomas won't mind me posting this here... if you want to check out Invalid Link Removed you are more than welcome. Always appreciate input and suggestions..
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Not at all Simon.
 
PreWO on-the-go carbs, but not the powdered supps: GO
 
RegisterJr said:
Cycle 2 week 1 Chest (+ Shoulder pump) Barbell Bench Press 279.5 Set 1 : 45x5 Set 2 : 95x5 Set 3 : 115x5 Set 4 : 135x5 Set 5 : 170x5 Set 6 : 190x3 Set 7 : 215x9 PR Set 8 : 135x22 Barbell Reverse Grip Incline Bench Press 140 Set 1 : 45x10 Set 2 : 95x10 Set 3 : 105x10 Set 4 : 105x8 -These gave an insane pump. Dumbbell Fly 44.33 -first two sets I paused for 2 secs on the stretch. Set 1 : 35x8 Set 2 : 30x8 Set 3 : 30x8 Dumbbell Bent Over Delt Raise 45 Set 1 : 30x15 Set 2 : 30x10 Set 3 : 30x10 Cable Rope Face Pull 160 -Two sets. The first starting from the top and working the adjustment down every ten reps. The second I did it opposite, with 20 reps on the last notch. 1: Set 1 : 60x50 Set 2 : 50x40 2: Set 3 : 50x20 Set 4 : 40x90
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Nice!!
Reverse grip incline press...yeah, I could see where that would give one heckuva pump. Pausing on flyes, brutal man.
 
turff49 said:
Nice!!
Reverse grip incline press...yeah, I could see where that would give one heckuva pump. Pausing on flyes, brutal man.
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Thanks Brian!

joh408 said:
Pop tarts
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Lol. Can't do it. A pop tart is 200c each and loaded with sugar.

Also, for whatever reason, eating stuff like that makes me hungrier.
 
Barbell Squat 330

Set 1 : 45x5
Set 2 : 120x5
Set 3 : 150x5
Set 4 : 180x3
Set 5 : 225x5
Set 6 : 255x3
Set 7 : 285x1
Set 8 : 315x1
Set 9 : 330x1

No PRs, but the 330 was the deepest I've ever squatted at that weight.

This is also the first time I've squatted in shoes in God knows how long. I got the idea from Greg Knuckols on Instagram. They are cheap, flat, house shoes. LOL

Barbell Front Squat 218.67

Set 1 : 135x10
Set 2 : 155x5
Set 3 : 185x3
Set 4 : 205x2

-I have to work on this more. They aren't as taxing on my legs as they are my shoulders, and the bar keeps wanting to roll forward.

Banded Stiff Legged DL 234.33

Set 1 : 135x8
Set 2 : 155x8
Set 3 : 185x8 -Banded PR, plus it was a stronger band.

Lying Leg Curls 187

Set 1 : 80x8
Set 2 : 125x8

DROPSET-
Set 3 : 170x3
Set 4 : 140x4
Set 5 : 110x5
Set 6 : 80x15 partials

My hams felt strong until that 170. It's weird doing these at the end of the workout instead of as a warm-up.
 
Those are strong back and front squats! SMHS. Congrats on the PR!
 
Nice job, serious weight! I've seen people use straps on their front squats to keep the bar in place. I tried it and it's more uncomfortable for me than the cross arm method. Straps may help you though.
 
kenpoengineer said:
Those are strong back and front squats! SMHS. Congrats on the PR!
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Thanks Mark!

mountainman33 said:
Nice job, serious weight! I've seen people use straps on their front squats to keep the bar in place. I tried it and it's more uncomfortable for me than the cross arm method. Straps may help you though.
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My arms are too big to hold it that way. I have to cross them or hold them straight out. Sean has a FS attachment/harness that I might look into eventually if I can't keep the bar from rolling. I'll do some every week for a while and see if I improve.
 
Grow the delts and it creates a pocket for the bar to rest in. Between the heads of the delts and the clavicle.also your core muscles start going and you tend to lose the correct positioning, start leaning forward a little, and that causes the bar to want to roll. 205 is good strong front squat! I typically only go over 200 on heavy days. Stay at the 135-185 for sets and reps to really work the core muscles.
 
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