TGR's Modified PowerBuilding v2.0

turff49 said:
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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Bam. Will do. Thanks.
 
Strong squats man! I feel ya on the front squats. Delts are growing but the bar still hits my collarbone awkwardly
 
Yup. That's it or it's similar.
 
I like Turff's suggestion: Grow some delts for crying out loud! Big front and side ones with a bar holder built into them! You baby! LMAO! Turff is one tough lifter!! Me, I'll suggest the front harness!
 
Sean1332 said:
His had more pegs than what my gym has, but still works.

Good liftin, man.
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Thanks Sean.

kenpoengineer said:
I like Turff's suggestion: Grow some delts for crying out loud! Big front and side ones with a bar holder built into them! You baby! LMAO! Turff is one tough lifter!! Me, I'll suggest the front harness!
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Since starting MD, my chest and shoulders have made a lot of progress. That's why I want to keep the heavier chest and shoulders lifts separated and do them twice a week. It's doing wonders for me.

I think a lot of it is lack of core strength from skipping and in months. As the weight goes up, my torso starts to lean forward and it causes the bar to start to roll. I haven't really logged it but I've been doing some core work on some rests.
 
Core work is essential for all heavy lifts and presses. As you strengthen the core muscles all your lifts will increase. I think that's why my hacks and leg presses have increased consistently. I've really strengthened the core up to handle it. All movements start from the core, something I was taught in boot camp many decades ago...lol
 
Id recommend some ab rollouts, pallof/anti-rotation press variants, and standing crunches. That, and properly breathing/bracing.
 
Sean1332 said:
Id recommend some ab rollouts, pallof/anti-rotation press variants, and standing crunches. That, and properly breathing/bracing.
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I def agree, I need to get back into the ab rollouts. The others I will google tonight and work on.

I focussed a lot on breathing during my squats today from a post Hyde posted in another log recently. I really think I noticed a difference. I didn't focus on breathing at all that I know of on fronts. Didn't use the belt either.
 
Check out some Chris Duffin videos, too. Made a huge difference in my work.

For an Rollouts, try using a EZcurl bar with some 10's on the side for wheels. So much better than that lame ass wheel lol
 
Sean1332 said:
Check out some Chris Duffin videos, too. Made a huge difference in my work.

For an Rollouts, try using a EZcurl bar with some 10's on the side for wheels. So much better than that lame ass wheel lol
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Will do man. Thanks.

I normally use a barbell. Ours have ends that spin, but I'll try an EZ bar. May be more comfortable.
 
RegisterJr said:
I def agree, I need to get back into the ab rollouts. The others I will google tonight and work on.

I focussed a lot on breathing during my squats today from a post Hyde posted in another log recently. I really think I noticed a difference. I didn't focus on breathing at all that I know of on fronts. Didn't use the belt either.
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Sean1332 said:
Check out some Chris Duffin videos, too. Made a huge difference in my work.

For an Rollouts, try using a EZcurl bar with some 10's on the side for wheels. So much better than that lame ass wheel lol
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This is exactly where I got the advice I mentioned to you, Jr - Duffin is a legitimate guru. The kind with world records that make your jaw drop. And he's intelligent. You really have to pay attention to his videos; these aren't play in the background vids while you're cooking. But they're worth it.

Nice 215x9 on bench and 405 pull! Coming along nicely!
 
Hyde said:
This is exactly where I got the advice I mentioned to you, Jr - Duffin is a legitimate guru. The kind with world records that make your jaw drop. And he's intelligent. You really have to pay attention to his videos; these aren't play in the background vids while you're cooking. But they're worth it.

Nice 215x9 on bench and 405 pull! Coming along nicely!
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Im going to look into that today. Thanks.
 
Barbell Shoulder Press 159.5

Set 1 : 45x5
Set 2 : 60x5
Set 3 : 80x5
Set 4 : 95x3
Set 5 : 115x3
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Set 6 : 130x3
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Set 7 : 145x3
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Set 8 : 140x3 (thought it was 135 but I left a 5 on the right side... Oops)

Barbell Incline Bench Press 228.17

Started aiming for 6's...

Set 1 : 45x3
Set 2 : 135x6
Set 3 : 185x6
Set 4 : 205x3
Set 5 : 185x7
Set 6 : 155x13

Banded Incline Hammer Strength Press 105

Wait per side, no lock-out

Set 1 : 45x15
Set 2 : 70x15
Set 3 : 80x9
Set 4 : 70x10

Like so:

ImageUploadedByTapatalk1418384395.251163.jpg


Cable Reverse Fly 33.33

-Bent over rear flys, stolen from Simon's log

Set 1 : 20x10
Set 2 : 25x10
Set 3 : 20x10
Set 4 : 25x10

Cable Front Raise 46.67

-Arm straight coming all the way from the bottom to way overhead and a four second negative

Set 1 : 35x10
Set 2 : 30x10
Set 3 : 30x10

OHPs felt like a million pounds...

I turned my private settings on IG off so that there is no problem viewing it.

Form critiques welcomed.
 
RegisterJr said:
Will do man. Thanks.

I normally use a barbell. Ours have ends that spin, but I'll try an EZ bar. May be more comfortable.
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Another core exercise I've started doing again is Dip Hold Knee/Leg Raises. Just hold the dip position and raise your knees or legs depending on how strong you are. The instability during this exercise is great for strengthening.
 
mountainman33 said:
Another core exercise I've started doing again is Dip Hold Knee/Leg Raises. Just hold the dip position and raise your knees or legs depending on how strong you are. The instability during this exercise is great for strengthening.
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I used to do this on the pull-up bar but forgot about them. Thanks man. Will do.

As for wheel o deaths with the EZ bar, it's a no go. We have hex plates... Well, I guess it would still work, but it'll be a bumpy ride.
 
Watched your OHP videos (third one is all black screen for some reason). No expert as you know but will comment (learning as well, hope you don't mind):
1) During first press you are using a body thrust
2) tuck chin per Kleen
3) grip seems too narrow. MM suggested varying grip to hit muscle at different angles
4) start with bar lower
Am I wrong here gents?
 
I thought they looked pretty good. No back arching and no offset raising.
As for the chin tuck, his chin goes back to neutral after the bar passes his chin which is the natural movement. His chin isn't too high to cause any cervical damage. The grip placement really comes down to what is effective for him. Everyone's will differ same as benching.

On the whole chin tuck. You have to be careful here. If you tuck in too much you are compressing the front of the disc. You really want that disc(cervical area of neck) to be neutral. Take it from a guy who now has c2-c7 fused.
 
kenpoengineer said:
Watched your OHP videos (third one is all black screen for some reason). No expert as you know but will comment (learning as well, hope you don't mind):
1) During first press you are using a body thrust
2) tuck chin per Kleen
3) grip seems too narrow. MM suggested varying grip to hit muscle at different angles
4) start with bar lower
Am I wrong here gents?
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Thanks Mark.

I brought my grip in based on watching other people's videos to just outside my shoulders. This is the first week I didn't bring the bar all the way to my chest; also learned from watching other people videos.

turff49 said:
I thought they looked pretty good. No back arching and no offset raising.
As for the chin tuck, his chin goes back to neutral after the bar passes his chin which is the natural movement. His chin isn't too high to cause any cervical damage. The grip placement really comes down to what is effective for him. Everyone's will differ same as benching.

On the whole chin tuck. You have to be careful here. If you tuck in too much you are compressing the front of the disc. You really want that disc(cervical area of neck) to be neutral. Take it from a guy who now has c2-c7 fused.
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Thank Brian. They felt heavy, but felt good up until the last rep of 145.

I'd really like everyone's opinion(s). I definitely don't want to start off learning them wrong.
 
Ohp looked good to me man. Strong reps.
 
Nice presses man. I ain't too picky on form w/ OHP as long as your pressing weight over your head w/ a natural movement and using ur lats. I thought it looked pretty good to me tho. But only u can be the one to determine the lat involvement and tightness.
 
atanocc said:
Nice presses man. I ain't too picky on form w/ OHP as long as your pressing weight over your head w/ a natural movement and using ur lats. I thought it looked pretty good to me tho. But only u can be the one to determine the lat involvement and tightness.
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I felt the lat involvement in all that I was paying attention to.

Lol. While I was having my coffee before the gym I was doing air presses in the kitchen trying to play with the lat/core help. Thank God no one else in the house was awake. I sometimes do this on DL days too...
 
RegisterJr said:
I felt the lat involvement in all that I was paying attention to. Lol. While I was having my coffee before the gym I was doing air presses in the kitchen trying to play with the lat/core help. Thank God no one else in the house was awake. I sometimes do this on DL days too...
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Sort of like when you use to go to the club and "raise the house" lol
 
Awesome job on those OHP's! I thought they looked great! You definitely made them look easy!!
 
Form looks fine. I'm not sure how you front squat, but if you don't already, start front squatting the way oly lifters do and that'll get you hands get more comfortable in front rack position. Plus while front squatting, having your elbows in that position allows for easier external rotation.. which translates into a tighter more organized upper back.. which translates into a more upright position.. which translates into better position in the hole to drive out of.. and so forth.

Also this is my preference, but I like full ROM. I don't like to underdevelop, or be weaker in one spot vs another. So I just reset each rep in the front rack.

also IMO the seated OHP is going to make the biggest strides in gains for OH strength on 531. if I'm trying to make gains on OH strength standing: push press and jerks usually develop faster. back in the day, seated OH strength grew faster and still carried over pretty well.
 
justanotherj said:
Form looks fine. I'm not sure how you front squat, but if you don't already, start front squatting the way oly lifters do and that'll get you hands get more comfortable in front rack position. Plus while front squatting, having your elbows in that position allows for easier external rotation.. which translates into a tighter more organized upper back.. which translates into a more upright position.. which translates into better position in the hole to drive out of.. and so forth.

Also this is my preference, but I like full ROM. I don't like to underdevelop, or be weaker in one spot vs another. So I just reset each rep in the front rack.

also IMO the seated OHP is going to make the biggest strides in gains for OH strength on 531. if I'm trying to make gains on OH strength standing: push press and jerks usually develop faster. back in the day, seated OH strength grew faster and still carried over pretty well.
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Thanks J. I do front squats, but my arms won't allow me to hold the bar the way most do. I have to cross them.

My seated press is stronger, but I thought the purpose of doing them standing is to get the core more involved?
 
Your core is heavily involved in seated OHP. Otherwise you will bow you back and press your head against the back(on high back seats) or arch so bad that you feel it in the thoracic area and it looks like an incline press in seated position(very bad thing). Seated takes the legs out as stabilizers. When I do them I use a wide foot stance, a little wider than shoulder width but with feet flat on the floor(no toe pushing). When seated it's all press, no body English with the knees and hips.
 
RegisterJr said:
Thanks J. I do front squats, but my arms won't allow me to hold the bar the way most do. I have to cross them.

My seated press is stronger, but I thought the purpose of doing them standing is to get the core more involved?
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Just go slightly outside shoulder width on your grip, focus on holding your elbows up, and the bar should sit atop your front delts. You might almost have to shrug them up. It felt weird at first for me, but it feels so much better than the cross arms. That's such a broken position, trust me.
 
justanotherj said:
Just go slightly outside shoulder width on your grip, focus on holding your elbows up, and the bar should sit atop your front delts. You might almost have to shrug them up. It felt weird at first for me, but it feels so much better than the cross arms. That's such a broken position, trust me.
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I'll try this. Thanks.
 
wasme said:
As always strong lifts... Vids looked good from my perspective as well.
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Sure, make "me" the one that's telling him opinions on improving! Lol. Still learning here myself.
 
kenpoengineer said:
Sure, make "me" the one that's telling him opinions on improving! Lol. Still learning here myself.
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Lol. We all have areas to improve on, especially when trying new things. Every time I try something new I get excited like a little school boy before Christmas.
 
I'll probably be here limited this weekend. Still have a lot to do around the house.

If anything, one day this weekend it will be a rest day and the other day will be an arm day.

Last couple days of PX White, starting MASS 550 on Monday.
 
Presses looked fine. The only difference between a strict OHP and a Military press is depth; strict typically resets off the clavicle. But the front squat hold position looks NOTHING like the pressing grip. Elbow & finger placement is totally different.

Try to avoid using the body to kickstart the rep; butt clenches well on the third rep - squeezing the glutes like that is very beneficial to drive, much like the lats. Basically just squeeze the crap out of everything as violently as possible when you begin your press. Core is braced, grip (usually just outside shoulder width, but do what feels strongest/comfiest) is clenched, lats & glutes flexed as the triceps/delts explode.

Wendler pretty much says that it's not rocket science - take a comfy stance & grip, usually a hair outside shoulder width, tuck the chin back just enough to clear the bar before driving the head through as the bar passes by. Just keep doing it and you'll get stronger.

Pushpressing & jerks don't transfer well to anything besides those type of movements; strict/military ohp translates well to all overhead pressing & lying pressing of any kind. Unless you specifically need to increase your oly lifts or a logpress, strict has more general strength carryover.
 
Thanks Hyde!
 
Barbell Close Grip Bench Press 234.33

Pointer finger on smooth-

Set 1 : 45x10
Set 2 : 135x10
Set 3 : 155x10
Set 4 : 175x10
Set 5 : 185x8
Set 6 : 155x10
Set 7 : 135x16

SUPERSET:

Dumbbell Incline Curl 44.33

TEMPO 3-*-2-1

Asterisk because I alternated between alternating curl and both arms at once.

Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 35x6

Dip Machine 300

Knuckles FWD-

Set 1 : 200x10
Set 2 : 180x13
Set 3 : 180x15
Set 4 : 180x20

SUPERSET:

Focus on squeezing the bars as hard as possible to work on grip...

Barbell Reverse Grip Triceps Extension 83.33

Set 1 : 50x20 wide G
Set 2 : 50x16 wide
Set 3 : 50x10 close
Set 4 : 50x10 close

^^Got the bar as close to my nose as possible while keeping bicep horizontal. These started explosive on every set because of the light weight but just kept getting harder.

Barbell Reverse Curl 80

Set 1 : 50x15
Set 2 : 60x10
Set 3 : 60x10
Set 4 : 50x10

SUPERSET:

Meadows Cable Extension 80

Used the chain this week to work on grip. It's hard squeezing the chain...

Set 1 : 50x15
Set 2 : 55x12
Set 3 : 60x8
Set 4 : 50x18 R \
Set 5 : 50x17 L /


Cable 21's 119

Flat bar attachment

Set 1 : 45x21
Set 2 : 60x21
Set 3 : 70x21
Set 4 : 60x21

Bam. Pumped out.

Food prep and the first few alone hours with my wife in a while. FIL was taken home to get more clothes and will be back later.
 
kenpoengineer said:
Sure, make "me" the one that's telling him opinions on improving! Lol. Still learning here myself.
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Just giving you a hard time because you are going to Costa Rica - And I am not!

Hyde said:
Presses looked fine. The only difference between a strict OHP and a Military press is depth; strict typically resets off the clavicle. But the front squat hold position looks NOTHING like the pressing grip. Elbow & finger placement is totally different.

Try to avoid using the body to kickstart the rep; butt clenches well on the third rep - squeezing the glutes like that is very beneficial to drive, much like the lats. Basically just squeeze the crap out of everything as violently as possible when you begin your press. Core is braced, grip (usually just outside shoulder width, but do what feels strongest/comfiest) is clenched, lats & glutes flexed as the triceps/delts explode.

Wendler pretty much says that it's not rocket science - take a comfy stance & grip, usually a hair outside shoulder width, tuck the chin back just enough to clear the bar before driving the head through as the bar passes by. Just keep doing it and you'll get stronger.

Pushpressing & jerks don't transfer well to anything besides those type of movements; strict/military ohp translates well to all overhead pressing & lying pressing of any kind. Unless you specifically need to increase your oly lifts or a logpress, strict has more general strength carryover.
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I think I learn something from this guy, every day lol
 
wasme said:
I think I learn something from this guy, every day lol
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Haha I only chimed in since Register asked for any feedback he could get (I've always been the same; you can keep what you believe and throw out the rest, but you might learn something worthwhile that way), and to mention that whenever I focused on push-pressing, that 1RM climbed but my strict OHP remained static. But increasing my strict also increased my push-press/log press, so it just makes sense to get the most bang for buck as I'm not a Oly lifter or strongman. Someone focusing on that, it's definitely a different story.
 
Hell of an arm day man. Love throwing in close grip on arms day just to get a little more pressing in for the week
 
joh408 said:
Hell of an arm day man. Love throwing in close grip on arms day just to get a little more pressing in for the week
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It made me feel like I was doing something productive for my main lifts. Otherwise, I had no motivation to go in yesterday.

Thanks Justin.
 
Barbell Deadlift 423.5

Set 1 : 150x5
Set 2 : 190x5
Set 3 : 225x3
Set 4 : 275x3
Set 5 : 310x3
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Set 6 : 350x3
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^^ Most I've pulled without straps, chalk, and/or a belt. Yay on grip improvements.

Set 7 : 385x3
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^^ Most I've pulled for a triple.

I skipped the AMRAP and went for a higher triple instead based on you guys' advise. I'm happy for it.


Meadows Row 173.33

Set 1 : 45x10
Set 2 : 80x10
Set 3 : 105x10
Set 4 : 130x10

Leverage Machine High Row 216

-Weight per side

Set 1 : 135x8
Set 2 : 180x6
Set 3 : 160x8
Set 4 : 135x12

V-Bar Straight Arm pull-down; Squeeze the Handles Together 80

Set 1 : 60x10
Set 2 : 50x10
Set 3 : 50x10

I had an awesome day today. I love my new routine.

I still owe a squat day on triples, but we'll see how my core and glutes feel tomorrow. I may do fives week on chest to give my glutes an extra day of rest.
 
Awesome work Thomas!! Pulls looked great! You totally made those look easy!!
 
Nice rep pr man! 385 for a triple is solid! Liking the accessory choices too
 
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