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TGR's Modified PowerBuilding v2.0

That looks like a killer workout! Excellent job
 
RegisterJr said:
I also like taking STIMUL8 in the stand, but the water that's added to it wants to come out. That's also why I don't do coffee before getting in the stand either. I keep water to sip on if my mouth gets dry, but that's it. I got most of my gallon in before lunch today so I don't have to go this afternoon. Lol Man, it is WARM. Was 40° when I got outta the stand this morning and close to 70° now. Should've taken some layers off...
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Lol...that is hot for hunting! Sorry you didn't get anything! ...if it wasn't for you calling it a deload--I'd never have known! Very strong!

puccah8808 said:
Since you went shooting... <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=113066"/>
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Hahahaha
 
That was a deload? lol

Seemed kind of strenuous. I usually back off my three rep max and not my one rep max. One rep max is subjective as we usually don't know what our real one rep max is. Not to say you don't know but it can vary. We usually know what we get a true 3 rep max on though.
 
turff49 said:
That was a deload? lol Seemed kind of strenuous. I usually back off my three rep max and not my one rep max. One rep max is subjective as we usually don't know what our real one rep max is. Not to say you don't know but it can vary. We usually know what we get a true 3 rep max on though.
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My triples Max is >385, so I figured 340 wasn't too taxing. Although, belt-less it felt tough.

As for bench, I dunno what my true triples max is. If I eased into it probably 150 or so.

I think overall the weight was ok for a deload, but maybe skip the pauses and like L&S said decrease the number of sets.

I dunno.... Still a work in progress. Thursday I'll take it much lighter.
 
Did it feel like a workout? Or just a good little pump session without any aches. You kind of have to go by feel. You don't want your deload to be taxing. But at the same time you don't want it to lax either. My deload would look something like 60-70% of what I do 3-5 reps with. So on incline DB's I would only do 80's instead of 110's. Hack squats I'd do 400 instead of 560. OHP I'd go 200-230 instead of 280-300. That's what I do on my "moderate" days. Then when I come back on heavy day I usually get a pr of some sort(increase in weight or reps). It's been working for me...but I only hit one body part a week also.
 
turff49 said:
Did it feel like a workout? Or just a good little pump session without any aches. You kind of have to go by feel. You don't want your deload to be taxing. But at the same time you don't want it to lax either. My deload would look something like 60-70% of what I do 3-5 reps with. So on incline DB's I would only do 80's instead of 110's. Hack squats I'd do 400 instead of 560. OHP I'd go 200-230 instead of 280-300. That's what I do on my "moderate" days. Then when I come back on heavy day I usually get a pr of some sort(increase in weight or reps). It's been working for me...but I only hit one body part a week also.
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It didn't start as taxing. Bench I started feeling worn down after the second set of 225 pause sets, and on deads it wasn't until I did that last set of 340. The 315s afterward were easy peazy, but the holds got to my forearms. DB presses flew...

Maybe I should've stayed at 200 on bench, but I think the DL went ok.
 
Cool! Should make for easy adjustments next go around!
 
turff49 said:
Cool! Should make for easy adjustments next go around!
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I don't want to push it, and I don't want to go too lax either. Lol
 
Similar to popular opinions on deloads, opinions on peaking protocols vary widely.

Couple that with the added stress of your first meet approaching and boom...reg = worried

Don't worry I'm a bit of a perfectionist myself.
 
liftandswim said:
Similar to popular opinions on deloads, opinions on peaking protocols vary widely. Couple that with the added stress of your first meet approaching and boom...reg = worried Don't worry I'm a bit of a perfectionist myself.
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I won't warn my wife then. She's currently supportive. :)
 
Deload looks too intense to me. A deload should be about bloodflow, giving the joints and CNS a break, and renewing excitement for the training cycle to come. Basically, it should be boring and make you feel like a Resolutioner. Weight & volume are too light for real stimulus, walking around from one isolation movement after a quick pump to the next lol. You should be chomping at the bit for Monday to come and to get back to slaying it like you've been doing.

Not talking about a peak week here, but if I take a deload weight & volume both take a big reduction. Weights usually don't venture over 70% (less on deadlift, as it's the most taxing lift, and maybe a bit more on OHP as it's so easy-going) and nothing should be pushing up on failure for any set. This is time where speed & technique should be really hammered, and accessory volume is chopped down some.

This is a very personal thing, but understand that if you're getting a good workout out of your deload session you might as well just start another training cycle instead of wasting a week semi-holding-back-but-only-kind-of. I know, because I always turned deload week on 5/3/1 into bodybuilderama and went in for a 6-day/wk bodypart split and was always actually more sore come wk1 of the new cycle. Learn from my idiocy lol
 
Hyde said:
Deload looks too intense to me. A deload should be about bloodflow, giving the joints and CNS a break, and renewing excitement for the training cycle to come. Basically, it should be boring and make you feel like a Resolutioner. Weight & volume are too light for real stimulus, walking around from one isolation movement after a quick pump to the next lol. You should be chomping at the bit for Monday to come and to get back to slaying it like you've been doing. Not talking about a peak week here, but if I take a deload weight & volume both take a big reduction. Weights usually don't venture over 70% (less on deadlift, as it's the most taxing lift, and maybe a bit more on OHP as it's so easy-going) and nothing should be pushing up on failure for any set. This is time where speed & technique should be really hammered, and accessory volume is chopped down some. This is a very personal thing, but understand that if you're getting a good workout out of your deload session you might as well just start another training cycle instead of wasting a week semi-holding-back-but-only-kind-of. I know, because I always turned deload week on 5/3/1 into bodybuilderama and went in for a 6-day/wk bodypart split and was always actually more sore come wk1 of the new cycle. Learn from my idiocy lol
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Grinch....

Lol

I'm gonna practice some low bar triples today. I prob won't go above 225, so, nothing taxing. Unless I do 100 sets.

OHP up to 135? I dunno... I'm getting the go-ahead to go all out. :)
 
DELOAD DAY 2:


Barbell Squat 247.5

All belt-less and LOW bar:

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 160x5
Set 4 : 195x5
Set 5 : 225x3
Start SS w/ OHP
Set 6 : 225x3
Set 7 : 225x3
Set 8 : 225x3
Set 9 : 225x3
Set 10 : 225x3
Set 11 : 225x3

Barbell Shoulder Press 175

Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 100x3
Set 5 : 125x3
Set 6 : 135x5
Set 7 : 155x1

+Belt
Set 8 : 165x1
Set 9 : 175x1 PR

-Belt
Set 10 : 135x4
Set 11 : 95x12

WALKOUTS 637.5

LOW BAR
Set 1 : 365x10
Set 2 : 365x10
Set 3 : 385x10
Set 4 : 405x10
Set 5 : 425x8

HIGH BAR
Set 6 : 425x15

THOUGHTS:
Low bar on the squats was okay. It wasn't enough weight to really do anything...

As for walkouts, those felt super heavy. Low bar is going to take some getting used to. However, with the high bar I felt like I could've had 500 pounds on my shoulders.

I didn't know I was going to go for a singles PR on OHP. If I had, I would've backed down the 135. I would've had more...

Total time in the gym was 1:15:00
 
Walkouts were WEIGHTxSECONDS
 
Sure, deload, sure, whatever! Beastman!
 
Nice pressing today man. A pr on deload week...interesting...lol
Like those walkout #'s!!!
 
Whoever heard of a PR on a deload! Lol ...KILLING it Thomas!!!
 
kenpoengineer said:
Sure, deload, sure, whatever! Beastman!
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Following your lead, bro. :)
atanocc said:
I need to try me some walkouts! Get that initial heavy feel out my head! But damn nice pr bud!
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It was my first time. Think I'll do them more. Thanks AT.
turff49 said:
Nice pressing today man. A pr on deload week...interesting...lol Like those walkout #'s!!!
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I remember you suggesting them a few weeks back. The high be walkouts are cake, but I'm not used to having that weight on my lower traps yet. Good news is, my tightness/grip is just as tight.
love2liftkat said:
Whoever heard of a PR on a deload! Lol ...KILLING it Thomas!!!
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Thanks Kat'
 
I blame the stimulants. They won't let you go light.

Congrats on the PR. I remember when you misses 150 or something like that awhile back. Now 175!
 
liftandswim said:
I blame the stimulants. They won't let you go light. Congrats on the PR. I remember when you misses 150 or something like that awhile back. Now 175!
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I forgot about that. I tell myself that OHP is going slow, but maybe not. Thanks Lift.
 
Hyde said:
You're still entirely missing the point of the deload....but congrats :)
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Wasn't it you that said OHP isn't taxing, so you can do whatever with them?
 
RegisterJr said:
Wasn't it you that said OHP isn't taxing, so you can do whatever with them?
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That was L&S. I did say it takes very little, so PRing on OHP is def the least invasive thing you could have done vs any other lift. I was more thinking about the billion sets of walkouts you did after the OHP. Just try them here and there before your heavy work sets. When you get under the actual weight you're going to use, it feels SOOOO much better.
 
Hyde said:
That was L&S. I did say it takes very little, so PRing on OHP is def the least invasive thing you could have done vs any other lift. I was more thinking about the billion sets of walkouts you did after the OHP. Just try them here and there before your heavy work sets. When you get under the actual weight you're going to use, it feels SOOOO much better.
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The walkouts, overall, weren't all that taxing either. Sure it was heavy, but I don't feel like anything was lost there.

I'm thinking of doing core and some arms tomorrow. Any suggestions? Do I need to deload arms too?
 
RegisterJr said:
The walkouts, overall, weren't all that taxing either. Sure it was heavy, but I don't feel like anything was lost there.

I'm thinking of doing core and some arms tomorrow. Any suggestions? Do I need to deload arms too?
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Eh, so far so good. And arms really are small potatoes. Might as well mash em!
 
For a deload on arms either drop the weights little and go higher rep(15-20). Or go heavy but only 5-6 reps. Don't forget, deload is about the CNS as much as anything. But arms recover quickly. Now, if you took it easy on arms last week then kill them since you already had a break. It's just another variation of how I do mine. I never have a complete moderate week. A few days are heavy and a few are moderate. Then next week I switch them up. And so forth. But I don't follow a program like 531 either.
And it appears you are modifying the original plan to fit your goals. And that's a good thing. Gotta find what works best "for you".
 
turff49 said:
For a deload on arms either drop the weights little and go higher rep(15-20). Or go heavy but only 5-6 reps. Don't forget, deload is about the CNS as much as anything. But arms recover quickly. Now, if you took it easy on arms last week then kill them since you already had a break. It's just another variation of how I do mine. I never have a complete moderate week. A few days are heavy and a few are moderate. Then next week I switch them up. And so forth. But I don't follow a program like 531 either. And it appears you are modifying the original plan to fit your goals. And that's a good thing. Gotta find what works best "for you".
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Sounds good to me. I'll avoid the CGBP tho because my left biceps is stil not 100% (for pressing; doesn't seem to affect my curls)

wasme said:
He's a nice fella, strong too - but not so bright :dunno:
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Lol
 
Throat soreness is back with the faint smokers cough, but it's slightly worse than it was last week. If I breath heavy the lungs feel weak. I've had too much coffee to call it a rest day, so, onward. I'll see how I feel tomorrow. Weight was 213.2 this morning. I went over on calories by a few last night because I was forced to eat homemade tacos. I'll adjust today's to -300c.
 
Crunches x100

SUPERSET:

Triceps Pushdown V Bar 210

Set 1 : 70x10
Set 2 : 110x8

Start SS-
Set 3 : 150x12
Set 4 : 150x12
Set 5 : 140x12
Set 6 : 140x12

^I had to switch to a different attachment on these after WUs; closer to a "U", and no grip; because someone stole my cable. Made it more difficult.

Guillotine Curls 157.67

Set 1 : 100x15
Set 2 : 110x13
Set 3 : 100x15
Set 4 : 100x15

^Hold and squeeze at forehead.

SUPERSET:

1.25 Hammer Curl 46.67

Set 1 : 30x10 +
Set 2 : 30x5 partials
-
Set 3 : 35x10 +
Set 4 : 35x5 P
-
Set 5 : 30x10 +
Set 6 : 30x6 P
-
Set 7 : 30x10 +
Set 8 : 30x0 none...

^Hold and squeeze at top, pauses also on partials.

Kettleball Lying Extension 46.67

Set 1 : 35x10
Set 2 : 35x10
Set 3 : 30x12
Set 4 : 30x10

SUPERSET:

Spider Curls 90

Set 1 : 40x20
Set 2 : 60x15
Set 3 : 60x15
Set 4 : 60x15

^I used the rectangular barbell that has the hammer style grip on them. I don't know what it's called. I weighed it an the scale said 23#, so I rounded down. It should be unlawful to have a scale in a gym that's not accurate.

Cable Rope Overhead Triceps Extension 83.33

Set 1 : 50x20
Set 2 : 50x15
Set 3 : 50x12
Set 4 : 50x10

EZ Bar Close Grip Curl 86.67

Set 1 : 20x100 w/ pauses

Barbell Ab Rollout on Knees 12

Set 1 : 12 Lap/Rep

Notes:

My lower traps/upper back are a little sore from the low bar yesterday. Nothing too bad.

I'm taking 6-8g Vitamin C (7,600 mg yesterday). Maybe NyQuil tonight...
 
That bar use to be called a french curl bar. Not sure what you youngsters call it today lol!

Great arm workout! Love everything about how you set that up! Guillotine curls, sweet!
 
Machines don't take deload weeks! Way to keep getting stronger Thomas!
 
turff49 said:
That bar use to be called a french curl bar. Not sure what you youngsters call it today lol!

Great arm workout! Love everything about how you set that up! Guillotine curls, sweet!
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Thanks Brian, It was a fun one, and French bar sounds good to me.

kenpoengineer said:
Machines don't take deload weeks! Way to keep getting stronger Thomas!
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Exactly, Mark. I was thinking to do high-rep machine work the rest of the week (except deads). Thanks man!
 
Throat and cough are getting worse. i can barely even taste my food.

Going to get tested for strep at my wife's work after I get off. If it's neg, I'll just take some NyQuil tonight and hope I'm good tomorrow.
 
Rest up man.
 
That's some arm workout you have there. It looks like one of those workouts that makes washing your hair in the shower kind of difficult. When you have to bring your head down to put shampoo in because you can't lift your arms. That's when you know it was arm day :)
 
turff49 said:
Rest up man.
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That might be what happens, unfortunately.

capo180 said:
In here man!
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Welcome man!

MARK_ said:
That's some arm workout you have there. It looks like one of those workouts that makes washing your hair in the shower kind of difficult. When you have to bring your head down to put shampoo in because you can't lift your arms. That's when you know it was arm day :)
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Thanks Mark!
 
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