TGR's Modified PowerBuilding v2.0

RegisterJr said:
Barbell Deadlift 423.5 Set 1 : 150x5 Set 2 : 190x5 Set 3 : 225x3 Set 4 : 275x3 Set 5 : 310x3 Invalid Link Removed Set 6 : 350x3 Invalid Link Removed ^^ Most I've pulled without straps, chalk, and/or a belt. Yay on grip improvements. Set 7 : 385x3 Invalid Link Removed ^^ 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.
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Strong Deads Thomas. You make them look so easy and effortless. I think your sandbagging! They look too easy for you. You've got a lot more in you brother, gotta believe in yourself. Go back and watch your vids, you'll see!
Strong rows too! 360 on the HS row is awesome! And the 130 Meadows!
You're looking pretty trim and buffed in those clips too!
 
love2liftkat said:
Awesome work Thomas!! Pulls looked great! You totally made those look easy!!
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Thanks Kat!

joh408 said:
Nice rep pr man! 385 for a triple is solid! Liking the accessory choices too
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Thanks Justin!

turff49 said:
Strong Deads Thomas. You make them look so easy and effortless. I think your sandbagging! They look too easy for you. You've got a lot more in you brother, gotta believe in yourself. Go back and watch your vids, you'll see!
Strong rows too! 360 on the HS row is awesome! And the 130 Meadows!
You're looking pretty trim and buffed in those clips too!
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Thanks also Brian.

I agree, I think I may have had another rep in me, or maybe could've gone heavier. I was happy with the previous lifts and wanted to quit before I failed one. So yeah, lol, I think I may have sandbagged. I need to quit mentally stopping.
 
RegisterJr said:
For a single or triple?

The single has flown.
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Triple....that was way too easy for a 3RM, that was just a solid 3-rep set. There's a big difference. I think you did fine here, I'm just saying that you can definitely see the lurking potential here.

Also, try to cut down on the junk between reps. Just a quick reset and off you go!
 
Hyde said:
Triple....that was way too easy for a 3RM, that was just a solid 3-rep set. There's a big difference. I think you did fine here, I'm just saying that you can definitely see the lurking potential here.

Also, try to cut down on the junk between reps. Just a quick reset and off you go!
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10-4

I may have tried too hard to reset because I was trying to avoid the TnG.
 
Barbell Squat 352

Set 1 : 45x10
Set 2 : 120x5
Set 3 : 150x5
Set 4 : 180x5
Set 5 : 220x3
Set 6 : 250x3
Set 7 : 280x3
Set 8 : 305x3
Set 9 : 320x3

Continue 1m rests:

Barbell Front Squat 171

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

The back squats took a lot out of me...

SUPERSET:

Barbell Stiff-Legged Deadlift 266.5

Set 1 : 185x10
Set 2 : 205x8
Set 3 : 205x9

Somersault Squats 166.67

Set 1 : 95x10
Set 2 : 115x10
Set 3 : 125x10 PR

Leg Extensions 266.67

Set 1 : 100x50

Once again, instead of an Amrap I just hit another triple. My mentality screwed me on it though. I got up to 320 thinking I was only going to hit one or two, and I probably could've hit 330 for three, at least. The first two reps flew.

The rest of the work out with the short rest periods toasted me I am out of breath, and was probably a set or two away from vomiting.

I was also so close to videoing the 320, but because I was expecting failure I didn't. I always regret that…
 
Killer squat day!!! Those somersault squats are great too!!...oh and 50 extensions after all of that??!! I wouldn't be able to extend my leg 50 times much less with weight added! Lol
 
love2liftkat said:
Killer squat day!!! Those somersault squats are great too!!...oh and 50 extensions after all of that??!! I wouldn't be able to extend my leg 50 times much less with weight added! Lol
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It was exactly that. I limped out of the chair.

Thanks Kat.

liftandswim said:
Oh come on, man. Bad mentality right here
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I know, man. I'm going lower than I was before, so it's causing me doubt. Next time I'll have a little more confidence.
 
Great workout Thomas! But dude, you gotta believe in yourself. Put 450 on the bar and back out take a few steps, just to get use to the heavy weight. Every time you set a pr then increase the weight on the bar an take a few steps. It tricks the body and the mind. And it gets you use to the weight before you actually ever use that weight. It's like doing forced reps with a spotter or partials with weights you physically can't handle.
It's always worked for me. Should work for most. It builds confidence.
 
turff49 said:
Great workout Thomas! But dude, you gotta believe in yourself. Put 450 on the bar and back out take a few steps, just to get use to the heavy weight. Every time you set a pr then increase the weight on the bar an take a few steps. It tricks the body and the mind. And it gets you use to the weight before you actually ever use that weight. It's like doing forced reps with a spotter or partials with weights you physically can't handle.
It's always worked for me. Should work for most. It builds confidence.
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10-4 man.

Walkouts will be included. Thanks Brian
 
turff49 said:
Great workout Thomas! But dude, you gotta believe in yourself. Put 450 on the bar and back out take a few steps, just to get use to the heavy weight. Every time you set a pr then increase the weight on the bar an take a few steps. It tricks the body and the mind. And it gets you use to the weight before you actually ever use that weight. It's like doing forced reps with a spotter or partials with weights you physically can't handle.
It's always worked for me. Should work for most. It builds confidence.
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This has always worked for me. Haven't done it for a while, but I remember trying to get used to more weight because everything in the low 400s felt so darn heavy. Then I set the safeties in the cage all the way up almost to the j-hooks, and (belted) unracked and walked out like 565. Suddenly 445 didn't feel so heavy lol.

Believing in yourself is absolutely imperative in conquering new weights. You need to believe that you can become more than you've ever been - if you don't believe in you, why should anyone else?
 
wasme said:
Excellent workout Thomas... What do you think of the somersault squats.
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I like them. They become less uncomfortable the more I do them. I was finally able to position myself to where the bar wouldn't turn and lock mid movement (or they haven't greased the bar lately), and I only needed one adjustment due to bar pressure.

Hyde said:
This has always worked for me. Haven't done it for a while, but I remember trying to get used to more weight because everything in the low 400s felt so darn heavy. Then I set the safeties in the cage all the way up almost to the j-hooks, and (belted) unracked and walked out like 565. Suddenly 445 didn't feel so heavy lol.

Believing in yourself is absolutely imperative in conquering new weights. You need to believe that you can become more than you've ever been - if you don't believe in you, why should anyone else?
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The walkouts make perfect sense.

I'm trying to work on speed into the hole, depth, and not losing my air. These are relatively new, at least altogether at this weight, and the thought of "I'll see how the first one goes and play it by ear" is hard to avoid.

Breaking 400 on DLs and 320x3 on squats definitely helped the psyche.
 
Barbell Bench Press 280.17 (+ .67#)

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x3
Set 5 : 150x5
Set 6 : 195x5
Set 7 : 205x11 (1RM and 205V PR)
Set 8 : 175x5
Set 9 : 150x23 (150Volume PR)

Resume one minute rest:

Dumbbell Bench Press 102

Set 1 : 60x8
Set 2 : 70x8
Set 3 : 80x8
Set 4 : 90x4
Set 5 : 75x8
Set 6 : 70x7

Banded Hammer-Strength Press 114

Set 1 : 90x8
Set 2 : 70x10 +8 partials
Set 3 : 70x10 +4 partials

Chest=demoed

SUPERSET:

Dumbbell Bent Over Delt Raise 37.5

Set 1 : 25x15
Set 2 : 25x15
Set 3 : 25x12
Set 4 : 25x10

Spider Crawl N/A

1 lap is overhead to knee to overhead. Alternated starting points...

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 3 Lap/Rep
--
Set 4: 3 Lap/Rep
--
Cable Rope Face Pull 180

1 set working from top of the cable machine to the bottom:

Set 1 : 60x60
Set 2 : 50x40
Set 3 : 40x45

Another PR. Sweet.

For volume, in comparison, before 531 it was 135x15-18. Last 5's day was 145x21
 
Killing it, brother. PRs continue to rain.

Whatever you're doing is working. Don't change a thing in the weight room. Now just sit back, eat, and grow
 
Benching machine! You getting ready for a PL meet or something? Nice pressing!
 
liftandswim said:
Killing it, brother. PRs continue to rain.

Whatever you're doing is working. Don't change a thing in the weight room. Now just sit back, eat, and grow
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Funny you say that. I actually changed my foot placement on a set and didn't feel as tight. I immediately thought to my self "why am I fixing what's not broken". Thanks man.

mountainman33 said:
Benching machine! You getting ready for a PL meet or something? Nice pressing!
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Thanks MM.

Nothing in the near future, but a meet is on my bucket list. Maybe 2016?
 
Great going Thomas!! Strong pressing and strong DB pressing too! I think we are getting ready to see you blow up and be crushing it every workout!
 
That's some crazy volume! Shows all of the amazing progress you've made!! Great work!
 
Man I had a backoff set on bench tonight after my 5 worksets of 3 reps.... the backoff was 160 & I hit 23 reps, then another at 15...right on my heals, man! Keep it coming!
 
love2liftkat said:
That's some crazy volume! Shows all of the amazing progress you've made!! Great work!
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Thank you Kat! Trying to keep up with you.

wasme said:
Lots of power in that workout!
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I'm probably not where I should be considering how long I've been lifting, but considering I haven't done much BB chest work except for this year, I'm happy with my progress.

justanotherj said:
20+ reps is trending now! Getting up there! What's your bodyweight?
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A belly heavy 210. I'm (guessing) probably 20# of fat over 12-15% BF...

Hyde said:
Man I had a backoff set on bench tonight after my 5 worksets of 3 reps.... the backoff was 160 & I hit 23 reps, then another at 15...right on my heals, man! Keep it coming!
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Thanks Hyde. I have a feeling my DL and bench are going to blow up, but my squat will be my trouble area when it comes to progress. We'll see.
 
Rest day today. My body is beat up.

Stress at home, too. It won't be forever, but it's irritating now.
 
Great work in here - you definitely earned the rest! (& all of life's annoyances just make for great motivation under the bar)
 
wasme said:
Well deserved. And I hear you on the stress... believe me!
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It should get back to normal eventually...

...




...

Anyway, was going to do OHP today and was so excited, too. Chest is sore still, however. I'd have to do OHP and arms instead. Is rather save that energy to do chest with 'em.

So, DL 5's day.

PR's about to take place.

That is all.
 
Barbell Deadlift 410.67

Set 1 : 150x5
Set 2 : 190x5
Set 3 : 225x3
Set 4 : 255x5
Set 5 : 290x5

Guy #1 started talking..

Set 6 : 330x5

Started talking again.

He's still going.

He stopped. I set up the phone for video, and he started again about how he has some phone camera holder. Whatever...

Set 7 : 385x2
Invalid Link Removed

Set 8 : 315x5
Set 9 : 255x9 TnG

330 was supposed to be an AMRAP, but I decided before I got there to try for 385x5, to lift my stress away. However, dude next to me wouldn't shut the hell up about why he doesn't lift heavy on DLs because it's bad for (HIS!) form. Grrrr....

Anyway, rested too long (7-8m) and I lost my mental game. I did 315x5 afterwards instead of 290.

Resume 1m rests when people aren't talking to me...

Smith Machine Bent Over Row 285

Explosive until I slowed...

Set 1 : 225x8

Guy #2 started talking about his music

Set 2 : 185x15

Guy #2, again about his music and how he found some guy I've never heard of...

Set 3 : 185x10

Wide Grip Pulldown Behind The Neck 230

Set 1 : 150x16
Set 2 : 150x10
Set 3 : 120x13

Guy #1 started talking mid lift of straight arm front lat pull downs about his cable trap exercise, so u didn't log it and decided it was time to go.

I really needed the alone time today, dammit. I probably lost at least 6 to 8 sets of X.
 
Guess I wasn't the only one with an influx of ppl in the gym this morning, normally I'm in the gym by myself, which is part of why I get up so early to lift... But today there was 8 ppl in there(small gym)
Solid deadlifts though man, I need to try out those smith rows
 
Sometimes you just have to be rude. Seems to come easy for me lol! I'll just ignore them and do my lifts. Screw'em!
Solid lifting even with the distractions! Been loving your motivation the past few weeks too!!
 
Still some good lifting Jr. Might want to think about investing in a pair of the biggest headphones you can find. :frustrate:
 
Excuse me, I don't mean to be rude, but I have a workout to continue. I'm going to throw my headphones in so I won't be able to hear you. Have a good workout.
 
Damn. Disappointing when u lose ur momentum because someone talking to u. I've had that happen too many times. One of the reasons I train alone now. Well it's good practice to zone out the bs and keeping ur head in the game! Anyways good lifting man. Numbers are looking solid
 
atanocc said:
Damn. Disappointing when u lose ur momentum because someone talking to u. I've had that happen too many times. One of the reasons I train alone now. Well it's good practice to zone out the bs and keeping ur head in the game! Anyways good lifting man. Numbers are looking solid
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I wear these big ass v moda headphones so I don't hear shyt main reason I got them so I don't have to talk to ppl. Cut my time like 30 minutes easily. Just get to it !! "Get in get out that's a og classic " beanie Sigel
 
turff49 said:
Sometimes you just have to be rude. Seems to come easy for me lol! I'll just ignore them and do my lifts. Screw'em!
Solid lifting even with the distractions! Been loving your motivation the past few weeks too!!
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It's hard for me to be rude.

I'm loving the motivation too. This routine is fun. Thanks Brian.

mountainman33 said:
Still some good lifting Jr. Might want to think about investing in a pair of the biggest headphones you can find. :frustrate:
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Did you see the video? I thought my headphones were big. Maybe I need two eye patches too.... lol

liftandswim said:
Excuse me, I don't mean to be rude, but I have a workout to continue. I'm going to throw my headphones in so I won't be able to hear you. Have a good workout.
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Ha. He's seen me enough to know that I don't converse past "good morning".

atanocc said:
Damn. Disappointing when u lose ur momentum because someone talking to u. I've had that happen too many times. One of the reasons I train alone now. Well it's good practice to zone out the bs and keeping ur head in the game! Anyways good lifting man. Numbers are looking solid
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That's what I love about working out so early. There's rarely anyone there and u get quiet time. But no...

luckylefty811 said:
I wear these big ass v moda headphones so I don't hear shyt main reason I got them so I don't have to talk to ppl. Cut my time like 30 minutes easily. Just get to it !! "Get in get out that's a og classic " beanie Sigel
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Yeah, I think i lost at least 20m of workout time today.
 
Dang man! That's so annoying! I get stuck like that too! Hate it! Just want everyone to stay out of my way and leave me alone! Nods, smiles, and "hello" is all that's allowed! Hope your day gets better!
 
I'm tellin' ya people, huge headphones is where it's at!
 
Nice lifting Thomas (as usual). I remember doing squats and a neighbor heard my music and came over to chat while I lifted... I had to go in the house to take a leak to get rid of him - almost through a dumbbell at him!
 
wasme said:
Nice lifting Thomas (as usual). I remember doing squats and a neighbor heard my music and came over to chat while I lifted... I had to go in the house to take a leak to get rid of him - almost through a dumbbell at him!
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People just don't get it...thanks Simon.
 
Barbell Shoulder Press 157.5

Set 1 : 45x5
Set 2 : 60x5
Set 3 : 90x5
Set 4 : 105x5
Set 5 : 120x5
Set 6 : 135x5
Set 7 : 120x5
Set 8 : 105x12

Barbell Incline Bench Press 232.33

Set 1 : 45x3
Set 2 : 135x5
Set 3 : 155x5
Set 4 : 185x5
Set 5 : 205x4
Set 6 : 185x6
Set 7 : 155x10

SUPERSET:

Cable Front Raise 53.33

Set 1 : 35x10
Set 2 : 40x10
Set 3 : 35x10
Set 4 : 35x10

Dumbbell Bent Over Delt Raise 33.33

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

Farmers Walk N/A

75#

Set 1 : 00:00:55 no drops
Set 2 : 00:00:45 1 drop and re-grip
 
Those are some strong OHP!!
 
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