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TGR's Modified PowerBuilding v2.0

puccah8808 said:
Congrats on the PR! Your dead looks solid! Where are your crocs?! Jk :D
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On the floor next to my gym bag. I'll get them in video tomorrow. ;)
 
turff49 said:
Your strength is increasing by leaps and bounds. No wraps on that 430, dang that is a strong grip! Congrats on the PR's!!
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This is what I was thinking!! Wow!!! Very impressive!! My hands hurt just watching! Great job holding it too!!
 
Congrats on the PR, buddy.

Might want to think about pulling the slack out a little harder before you initiate the lift. If anything, to get tighter.
 
liftandswim said:
Congrats on the PR, buddy. Might want to think about pulling the slack out a little harder before you initiate the lift. If anything, to get tighter.
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In my arms? If so, I think I see now what you mean.
 
rob112 said:
Only thing I'd add is warm up the shoulders and stretch the lats before squatting, and work in as you get warm.
If you decide to look up shoulder mobility stuff your gonna wanna search external rotation. Lots of good youtube stuff.
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Will do thanks

Hyde said:
wasme I've seen guys set their hands and then more or less dive under the bar and wiggle back down to get the bar set right, repeating as necessary. You just want to be as close as necessary to be able to pull the bar into your upper back. Or as close as possible failing that.
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This is more or less what I do now... so will just keep trying to bring them in.

RegisterJr said:
How are you setting up, Simon? I do something similar to what Hyde just suggested. I couldn't get my hands close enough if I was already under the bar. I position my hands and I dive in and slam my traps in the bar. Sometimes it even bounces the bar I go in so hard.
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Pretty much what you and Hyde are saying actually.

I'm loving the conversation in here. I learned so much from you guys. On the look these guys up just to get more knowledge.
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Couldn't agree more. This thread has become a wealth of knowledge.



turff49 said:
Your strength is increasing by leaps and bounds. No wraps on that 430, dang that is a strong grip! Congrats on the PR's!!
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^^^^ This...holy grip
 
Sneezing non stop, have a slight burn in my throat, and I'm starting to get stuffy/runny. I hope it's something short and stupid. I first noticed it yesterday.

The plan was to start MASS 550 today, but I'm going to hold out until I'm certain I'm not going to be out due to something.

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Awesome pull man! I can't rep you right now or I would. Congrats.

And now my bro-vice: try to cut down on the time you spend in hole before you pull. Nothing good happens hanging out down there. More likely to loose confidence/think, can't take as much air hunched over, etc. The phrase "grip and rip" is very misleading because it sounds like there's not a lot much going on in the setup (when their clearly is), but the idea that everything should be done as fast as possible to create a type of pseudo-eccentric holds true.

Notice how in that video L&S posted, Omar or whatever his name mentions that he's setting up very slowly so the viewer can see what's going on, but he mentions that normally as soon as his hips are set and the slack is taken out and everything is tight, he's starting the drive. Air, hinge & grip, drop hips and take slack and drive backwards like you're getting paid for it.

Again, awesome work. That looked so easy & clean.
 
wasme said:
Smart move Thomas. I was supposed to start my 'new supps' last week but was sick so put it off ...
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It should be short lived. All I have is a puny cough and sneezing fits.

Hyde said:
Awesome pull man! I can't rep you right now or I would. Congrats. And now my bro-vice: try to cut down on the time you spend in hole before you pull. Nothing good happens hanging out down there. More likely to loose confidence/think, can't take as much air hunched over, etc. The phrase "grip and rip" is very misleading because it sounds like there's not a lot much going on in the setup (when their clearly is), but the idea that everything should be done as fast as possible to create a type of pseudo-eccentric holds true. Notice how in that video L&S posted, Omar or whatever his name mentions that he's setting up very slowly so the viewer can see what's going on, but he mentions that normally as soon as his hips are set and the slack is taken out and everything is tight, he's starting the drive. Air, hinge & grip, drop hips and take slack and drive backwards like you're getting paid for it. Again, awesome work. That looked so easy & clean.
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I will work on tightness and pulling quicker this coming deload week. I've changed my setup so much from before that I think I just think about it too much. Next week I'll pull a bunch of 6-7RPE singles.
 
Upper Back/Pump

1m rests-

Kroc Row 145.83

Set 1 : 40x8
Set 2 : 70x5
-
Set 3 : 125x5 R
Set 4 : 125x4 L
-
Set 5 : 100x12 B

Meadows Row 152

Set 1 : 60x8
Set 2 : 85x8
Set 3 : 100x8
Set 4 : 120x8
Set 5 : 110x8
Set 6 : 85x8

Cable One Arm Seated Row 126.67

Set 1 : 100x8
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 80x10
Set 5 : 80x10

Straight Arm DB pullover 97.5 S
(Meadows' ROM)

et 1 : 65x15
Set 2 : 65x10
Set 3 : 55x12
Set 4 : 55x9

-At this point my lats were trashed.

SUPERSET:

Row with Band
(Attached to the bottom of the lat Pulldown, squeeze&flex)

Set 1 : 4x12
Set 2 : 3x10
Set 3 : 4x12
Set 4 : 3x10
Set 5 : 4x12
Set 6 : 3x10

On this last set I put a loop band around my wrists and pulled my arms as far apart as possible while rowing. Holy ****. I'm gonna try this as a bench warmup. I'll video next time.
Set 7 : 4x8
Set 8 : 3x8

Straight Arm Lat Pulldown 63.33
(Wide grip, slow eccentric)

Set 1 : 50x8
Set 2 : 50x8
Set 3 : 40x8
Set 4 : 40x8
 
Whew we! Strength looks to be increasing on everything! Love that weight on the Kroc Rows!
 
I'm impressed! Workout after hard workout and the strength keeps increasing! Nice! Finaflex picked some exemplary reps that's for sure!!
 
turff49 said:
Whew we! Strength looks to be increasing on everything! Love that weight on the Kroc Rows!
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Thanks Brian. I was actually disappointed in them. I've hit 125x12 I think, but that was a pause at bottom and exploding up. I may have beeen using straps tho.
 
kenpoengineer said:
I'm impressed! Workout after hard workout and the strength keeps increasing! Nice! Finaflex picked some exemplary reps that's for sure!!
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Thanks Mark!
 
You train just like Kat. You two are freaking machines!
 
Strong rows!! I don't even know how you went that heavy after those deads yesterday!
 
puccah8808 said:
You train just like Kat. You two are freaking machines!
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That's a great compliment. Thank you!

love2liftkat said:
Strong rows!! I don't even know how you went that heavy after those deads yesterday!
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Thanks Kat. My upper back felt pretty good. Sometimes after deads my lower back get painful leaning over to row. It was nice splitting them up a day.
 
wasme said:
Nice Krocs buddy!
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Thanks Simon. Just used "buddy" in your thread. Our cycles must be syncing.

I forgot to share: I saw a new rack in our gym today. I can't wait to use it.

(I'll post a pic later. AM app won't resize it...)
 
I always see some nice "racks" in the gym... Just sayin'...
 
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Man you could park a bus under that squat.....admittedly, she is a bit easier on the eyes than Dave Hoff

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Hyde said:
Man you could park a bus under that squat.....admittedly, she is a bit easier on the eyes than Dave Hoff <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=112798"/>
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LOL. I have a feeling that she doesn't make a living doing squats...

OHP day! I'm gonna try the new rack if no one is curling in it this morning.
 
Barbell Shoulder Press 181.33

Belt-less-
Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 100x3
Set 5 : 125x5
Set 6 : 140x3
+Belt
Set 7 : 155x1
Set 8 : 165x1 Singles PR
Set 9 : 175x0
Set 10 : 170x2 *
^Singles, Double, and overall volume PR

Barbell Incline Bench Press 211.83

WARMUP before banded press-
Set 1 : 135x5
Set 2 : 135x5

AFTER banded press-
Set 3 : 155x11

BANDed Incline Bench Press 204.17

Set 1 : 135x13 +5 PR
Set 2 : 155x8 +2 PR
Set 3 : 175x5 PR

Progress, progress...

SUPERSET:

Reverse Inclined ISO Shoulder Press; per arm 66.67

Set 1 : 45x10
Set 2 : 50x10
Set 3 : 55x5
Set 4 : 45x10

Fly to Hex Press w/ Plates 31.67

Set 1 : 25x8
Set 2 : 25x7
Set 3 : 25x4

Fly down and up, then press down and up = 1 rep.

^I borrowed these from Mountainman. I was unable to press them together like you would on a normal hex, so I just did it like a normal press. I went as deep as possible, paused, exploded up. Didn't feel great on my fingers but I got a great chest pump.
 
RegisterJr said:
Fly down and up, then press down and up = 1 rep.

^I borrowed these from Mountainman. I was unable to press them together like you would on a normal hex, so I just did it like a normal press. I went as deep as possible, paused, exploded up. Didn't feel great on my fingers but I got a great chest pump.
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:-D
 
I do those SS doing all flyes first then straight into hex press to equal one set. And I use db's. Plates would seem awkward... But if they work run with them!

Congrats on the PR's! You'll hit 200 in no time!
 
turff49 said:
I do those SS doing all flyes first then straight into hex press to equal one set. And I use db's. Plates would seem awkward... But if they work run with them!

Congrats on the PR's! You'll hit 200 in no time!
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I almost switched to DBs, but figured there was no need to change now because they're still effective. I will do the DBs tho. More to the arsenal...

Thanks Brian!
 
wasme said:
Nice job buddy... did you get to use the new rack?
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Yup. The bar rack is smoothed and curved, so it slides right down into the holder. I can't wait to squat in it.

Speaking of squat, I've been doing a few low bar squats with bar only and a couple at 135 the last couple days. Feels more awkward without weight than with. I'll play with it after my high singles tomorrow.

liftandswim said:
Your pressing is shooting right up.
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Thanks man. Slow progress, but it's progress.
 
I remember how awkward "bar only" squats felt back in my squatting days. Felt unstable...lol
 
turff49 said:
I remember how awkward "bar only" squats felt back in my squatting days. Felt unstable...lol
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I find the same with beltless squats. Due to back issues I always belt up for them, but when just bar or low weight i have tried without.. and feels abnormal.
 
wasme said:
I find the same with beltless squats. Due to back issues I always belt up for them, but when just bar or low weight i have tried without.. and feels abnormal.
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I actually don't notice that I'm squatting without a belt until after the reps are done.

Edit: That's not entirely true. Not on the lower reps...
 
I've nearly fell over with an empty bar a few times. I don't switch to low bar until 225 when I'm warm-up up.

I'd say practice with 135-225.
 
Congrats on the PR!! Those are some strong OHP!!
 
Squatting with the empty bar is weird. I started doing a few BW goblet squats (or with like a 45lb plate or something if it's handy) before I get under the bar and that has helped a lot with the whole not falling backwards thing lol.

Great day of pressing, JR! Remember when the crappy days inevitably happen that you've been kicking a fair amount of ass lately, so be proud even if you have one of those days.
 
Hyde said:
Squatting with the empty bar is weird. I started doing a few BW goblet squats (or with like a 45lb plate or something if it's handy) before I get under the bar and that has helped a lot with the whole not falling backwards thing lol. Great day of pressing, JR! Remember when the crappy days inevitably happen that you've been kicking a fair amount of ass lately, so be proud even if you have one of those days.
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I've had many crappy OHP days...

This weekend I'll be hunting, and the plan is to take it easy/deload next week.

Don't hex me with a bad WO. Lol

Thanks Hyde.
 
Barbell Squat 370

HIGH BAR:

Belt-less:
Set 1 : 45x10
Set 2 : 130x5
Set 3 : 160x5
Set 4 : 190x3
Set 5 : 245x3

+Belt
Set 6 : 275x3
Set 7 : 305x1
Set 8 : 330x1 Taped
Set 9 : 350x1 Taped
Set 10 : 370x1 Taped
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LOW BAR:
Belt-less-
Set 11 : 225x3
Set 12 : 225x3
Set 13 : 225x3

SUPERSET:

Banded Stiff Legged DL 180

Deficit, 30# band

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x9

Somersault Squats 153.33

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

Leg Press 594

Set 1 : 360x6
Set 2 : 360x8
Set 3 : 450x6
Set 4 : 540x3 done...

I went with a slightly wider stance on low bar. It felt okay. It's going to take a second for my back and lower traps to get used to the bar sitting there, just like it did when I first started squatting I suppose. Maybe I'll do my first three warm-up sets with low bar next time. Before my legs are weaker...
 
I just accidentally hit "Mark All As Read". If I fall behind on your log, my apologies. I'll try and catch back up.
 
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