TGR's Modified PowerBuilding v2.0

450 is there, looked like the grip too. Like Rob said, it was as easy as 450. Don't count it obviously for % purposes obv, but might as well go 455 next time you try it - it's there for sure. Just start crushing everything you grip in the gym all the time. Maybe do a couple farmer's walks 2x/wk at the end of a workout, or static holds. Just 5 min 2x/wk really.

Also, this video was awesome info:

Invalid Link Removed
 
I agree with Hyde go for 455 next time
I failed to pull 500 many times then went 505 pulled it Np sometimes the head gets in the way. Just work on hold the lest rep of every set and your grip will improve
 
Hyde said:
450 is there, looked like the grip too. Like Rob said, it was as easy as 450. Don't count it obviously for % purposes obv, but might as well go 455 next time you try it - it's there for sure. Just start crushing everything you grip in the gym all the time. Maybe do a couple farmer's walks 2x/wk at the end of a workout, or static holds. Just 5 min 2x/wk really. Also, this video was awesome info: Invalid Link Removed
Click to expand...

Thanks Hyde. I'll have to check the vid later.

Duramaxhd said:
I agree with Hyde go for 455 next time I failed to pull 500 many times then went 505 pulled it Np sometimes the head gets in the way. Just work on hold the lest rep of every set and your grip will improve
Click to expand...

I did have a battle about confidence before that pull, so maybe that is accurate. 450 would've been a 20# PR.
 
Rest day today. Knocking out food shopping now, then I'll probably spend the next 4 hours at Apple. That place is a madhouse.
 
I freaking hate apple stores so much. What kind of store is in a mall, but you can't do anything there without an appointment, and then when you make the appointment they don't keep it, ahhhhh!

Good luck man :D
 
rob112 said:
I freaking hate apple stores so much. What kind of store is in a mall, but you can't do anything there without an appointment, and then when you make the appointment they don't keep it, ahhhhh! Good luck man :D
Click to expand...

I called ahead and she said she cannot schedule an appointment. I have to walk in and schedule an appointment. Makes no sense I have do all my waiting there. :(
 
rob112 said:
That store is the worst thing ever
Click to expand...

Yup! I had an apt. but it still took an hour and a half to put in a battery. The guy told me that I was lucky to have an apt. because of the line out the door. :/
 
So, I'm here. I set an appointment for 2.5 hours from now. Why can't they do this over the phone? Too far from home to go there. Grrr
 
RegisterJr said:
So, I'm here. I set an appointment for 2.5 hours from now. Why can't they do this over the phone? Too far from home to go there. Grrr
Click to expand...

Knock out some pushups and crunches while your waiting.. freak everyone out.. see if they bump that appt up a little lol
 
wasme said:
Knock out some pushups and crunches while your waiting.. freak everyone out.. see if they bump that appt up a little lol
Click to expand...
ROFLMAO!!!
 
Duramaxhd said:
Hyde that was a good video watched it this morning
Click to expand...

It was really useful to me. I've only ever done rounded back GM's - I literally didn't even know the arch-backed existed, let alone how to execute them as a heavy supplemental/builder lift for the squat. I always wondered how Sean could do such heavy GM's. Now it all makes sense.
 
Hyde said:
It was really useful to me. I've only ever done rounded back GM's - I literally didn't even know the arch-backed existed, let alone how to execute them as a heavy supplemental/builder lift for the squat. I always wondered how Sean could do such heavy GM's. Now it all makes sense.
Click to expand...

Just watched it. I've only done the lower back GMs too. This might be exactly what I need to strengthen my core on squats. Thanks
 
Hyde said:
450 is there, looked like the grip too. Like Rob said, it was as easy as 450. Don't count it obviously for % purposes obv, but might as well go 455 next time you try it - it's there for sure. Just start crushing everything you grip in the gym all the time. Maybe do a couple farmer's walks 2x/wk at the end of a workout, or static holds. Just 5 min 2x/wk really. Also, this video was awesome info: Invalid Link Removed
Click to expand...

Here ^^

liftandswim said:
What darden video? Thinking of incorporating GMs eventually
Click to expand...
 
iPad replaced.

I hate malls.
 
Invalid Link Removed
 
Last day of singles before my deload. I'll post my numbers later, but I wanted to pick some brains first.

I went with a lower bar placement and found the weight, up to a point, virtually weight-less at this spot. However, once I hit >300 I noticed that it bent my wrists wayyy painfully back. Should I ditch this placement or find a spot that my wrists don't do that? I brought my wrists in some but noticed that my tightness again pushed the bar higher on my traps.

I also found that my finger numbness and wrist discomfort is slightly less of i don't use my thumb at all. Is there any reason why not using the thumb would not be ok? Ie, safety, etc.

I'll play with the bar placement more during my deload, but it's hard to know what is beneficial to me until the weight gets heavy.
 
Barbell Squat 350

Belt-less-
Set 1 : 45x8
Set 2 : 45x8
3s Pauses on last rep -
Set 3 : 135x5
Set 4 : 160x5
Set 5 : 190x3
Set 6 : 255x5
+Belt, no pauses-
Set 7 : 285x3
Set 8 : 315x1
Set 9 : 350x1
Set 10 : 335x1
Set 11 : 335x1
Set 12 : 315x1
belt-less, 8s pauses -
Set 13 : 225x2

I had intentions of videoing every rep but my phone for videos is in my work car. 350 didn't feel heavy on my legs but did on my back and wrists.

SUPERSET:

Barbell Stiff-Legged Deadlift 285

Deficit-

Set 1 : 155x8
Set 2 : 185x8
Set 3 : 225x8
Set 4 : 225x4

Somersault Squats 145.67

Set 1 : 115x8
Set 2 : 115x8
Set 3 : 95x10
Set 4 : 95x4
 
This is what I struggle with when I switched. Make sure your back is tight and slide the bar down/up into position keeping your back tight so u feel it lock in (you'll know it) it will just sit there. As for hands I do thumbless and they yell at me but it's been working for me I tried the pinkyless approach but we use a Mastodon bar and it crush it then
 
Duramaxhd said:
This is what I struggle with when I switched. Make sure your back is tight and slide the bar down/up into position keeping your back tight so u feel it lock in (you'll know it) it will just sit there. As for hands I do thumbless and they yell at me but it's been working for me I tried the pinkyless approach but we use a Mastodon bar and it crush it then
Click to expand...

3rded on the struggle.

You using wrist wraps? If not start.

I do pinkieless and when I did the Wolf bar(65lb really rough knurling) on my recent PR I had some holes in my pinkies...but that was better than my arm hurting though lol

CWS using thumbless and he is practically GOAT so I'd say do what's comfortable.

I also agree with DMax on placement. I lift past the bar on set up, with back squeezed super tight, and then lower until it falls into a groove. I don't focus on how high or low, just the right spot for me.
 
rob112 said:
Shoot, wraps question for RJ and last part too
Click to expand...

Suggestions for wraps? Or does it matter?

Thanks for everyone's advice. I'll keep playing with the placement. I'll also video at an angle to show my setup. On high bar I used to dive in and felt awesome tight. That isn't working here.
 
RegisterJr said:
Suggestions for wraps? Or does it matter? Thanks for everyone's advice. I'll keep playing with the placement. I'll also video at an angle to show my setup. On high bar I used to dive in and felt awesome tight. That isn't working here.
Click to expand...

I like gangsta wraps, but there are a bunch of good ones out there.
 
wasme said:
Nice workout... that is awesome they replaced the Ipad.. warranty?
Click to expand...

Yes. Apples 1yr warranty covered it, thank God.
 
I don't need much wraps at all. I just use lil ol' efs reds - they're under $10 when their wraps are 40% off. For bench & ohp, on very heavy sets I use Iron Rebel Raptors. Awesome blend of support & comfort. But squatting, you won't NEED as much likely. So all I'm saying is literally use whatever you want; any wrist support should greatly reduce discomfort. Also try moving your hands out a finger, and this will greatly unload your bicep/wrist tension. I do this on rep sets or pause squats due to the duration, but for singles I get closer & tighter.
 
Hyde said:
I don't need much wraps at all. I just use lil ol' efs reds - they're under $10 when their wraps are 40% off. For bench & ohp, on very heavy sets I use Iron Rebel Raptors. Awesome blend of support & comfort. But squatting, you won't NEED as much likely. So all I'm saying is literally use whatever you want; any wrist support should greatly reduce discomfort. Also try moving your hands out a finger, and this will greatly unload your bicep/wrist tension. I do this on rep sets or pause squats due to the duration, but for singles I get closer & tighter.
Click to expand...

I played with the grip placement a lot. I think I'm somewhere close to pointer on ring or in between pointer and middle on ring. Anything more inside I believe pushes the bar up and anything further outside is too loose. HOWEVER, I'm still playing with it. If anyone thinks this is far off from where I should be, let me know. My arms are just big enough to mess with my front squat arm position, so it may possibly be messing with my arm placement for low.

I like the idea of <$10 wraps, but I have a feeling that I'm not far from needing better ones for bench anyway. I had a gruesome wrist fracture a few years back that left me with a metal brace screwed into my forearm and hand to hold in place. The squats today really aggravated it.

I really wanted to get video today to see where bar placement is optimal for the bar-path to stay over my center of gravity. I think it was Rob who referred me to the app used for it...
 
Put them where it is most comfortable to u and u can still keep your back locked in everyone will be different me for instance I'm at least a thumb from the ring which I have found is not achievable in the power rack I'm finding

Wraps if you're going to need some good ones mite as well spring for them now if you can afford it overkills are nice and I hear good things about the gangsta wraps
 
Duramaxhd said:
Put them where it is most comfortable to u and u can still keep your back locked in everyone will be different me for instance I'm at least a thumb from the ring which I have found is not achievable in the power rack I'm finding Wraps if you're going to need some good ones mite as well spring for them now if you can afford it overkills are nice and I hear good things about the gangsta wraps
Click to expand...

I can't remember about the other racks because my grip is always been so much more inside. But the one I used today, I couldn't go much further out. I wish we had one of those racks that you use that you don't have to walk out of.
 
I work out of both its a pain literally to chance widths twice a week

Quick Tips - Setting Up Low Bar (and Why vs. High Bar Squat): Invalid Link Removed

Shows how I set up
 
Duramaxhd said:
Put them where it is most comfortable to u and u can still keep your back locked in everyone will be different me for instance I'm at least a thumb from the ring which I have found is not achievable in the power rack I'm finding

Wraps if you're going to need some good ones mite as well spring for them now if you can afford it overkills are nice and I hear good things about the gangsta wraps
Click to expand...

RegisterJr said:
I can't remember about the other racks because my grip is always been so much more inside. But the one I used today, I couldn't go much further out. I wish we had one of those racks that you use that you don't have to walk out of.
Click to expand...

A monolift? You'd still need someone to swing it for you if you weren't gonna walk it out.
 
Hyde said:
A monolift? You'd still need someone to swing it for you if you weren't gonna walk it out.
Click to expand...

There's a super duper fancy way of rigging a band around the lever so it'll only enough to unrack. Easy to re-rack.

It just takes me 20 minutes to rig it right lol
 
Sean1332 said:
There's a super duper fancy way of rigging a band around the lever so it'll only enough to unrack. Easy to re-rack.

It just takes me 20 minutes to rig it right lol
Click to expand...

lol well if you're alone I suppose it's that or you're walking it so at least it's doable
 
1m rests on everything -

UPPER BACK-

Barbell Bent Over Row 234.33

Set 1 : 45x10
Set 2 : 135x10
Set 3 : 185x8
Set 4 : 185x8
Set 5 : 185x7
Set 6 : 155x8
Set 7 : 155x8
Set 8 : 155x8

Banded Meadows Row 133.33
Red mini-

Set 1 : 45x10
Set 2 : 70x10
Set 3 : 80x10
Set 4 : 90x10
Set 5 : 100x10
Double looped band-
Set 6 : 100x10

SUPERSET:

Leverage Machine High Row 202.5
(Hammer Strength; weight per side)

Set 1 : 135x15
Set 2 : 145x8
Set 3 : 115x12
Set 4 : 115x10

DB Hammer Curl 21's 42.5

Set 1 : 25x21
Set 2 : 20x21
Set 3 : 15x21

Leaning DB Row; Loop Banded Wrists 60

Set 1 : 45x10
Set 2 : 35x10
Set 3 : 35x10
Set 4 : 35x10
Set 5 : 35x8

^Speed band as fr apart as possible on the row

That's it. On the treadmill now. I haven't checked anyone's log but will catch up in the morning. All our ceiling fans shorted out so I have to replace them. Not all at one. Just so happens the last of 3 went out with a power surge Friday. No more wireless fans.
 
RegisterJr said:
1m rests on everything - UPPER BACK- Barbell Bent Over Row 234.33 Set 1 : 45x10 Set 2 : 135x10 Set 3 : 185x8 Set 4 : 185x8 Set 5 : 185x7 Set 6 : 155x8 Set 7 : 155x8 Set 8 : 155x8 Banded Meadows Row 133.33 Red mini- Set 1 : 45x10 Set 2 : 70x10 Set 3 : 80x10 Set 4 : 90x10 Set 5 : 100x10 Double looped band- Set 6 : 100x10 SUPERSET: Leverage Machine High Row 202.5 (Hammer Strength) Set 1 : 135x15 Set 2 : 145x8 Set 3 : 115x12 Set 4 : 115x10 DB Hammer Curl 21's 42.5 Set 1 : 25x21 Set 2 : 20x21 Set 3 : 15x21 Leaning DB Row; Loop Banded Wrists 60 Set 1 : 45x10 Set 2 : 35x10 Set 3 : 35x10 Set 4 : 35x10 Set 5 : 35x8 ^Speed band as fr apart as possible on the row That's it. On the treadmill now. I haven't checked anyone's log but will catch up in the morning. All our ceiling fans shorted out so I have to replace them. Not all at one. Just so happens the last of 3 went out with a power surge Friday. No more wireless fans.
Click to expand...
Excellent job! Lots of volume there and little rest. Seems like a cardio workout as well.
 
MARK_ said:
Excellent job! Lots of volume there and little rest. Seems like a cardio workout as well.
Click to expand...

Took a PX white 2 hours pre then 1/2 STIMUL8. I was drenched. Thanks Mark.
 
Duramaxhd said:
I work out of both its a pain literally to chance widths twice a week Quick Tips - Setting Up Low Bar (and Why vs. High Bar Squat): Invalid Link Removed Shows how I set up
Click to expand...

Just watched this. The vid helps immensely. That spot he showed on his LB is excerpt where i think it felt best, and just as he says I felt like it was going to roll off. Hence the bent wrists.
 
You must log in or register to reply here.
Back
Top