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TGR's Modified PowerBuilding v2.0

Barbell Shoulder Press 170.67


Set 1 : 45x10 - SS w/ front pull aparts x5, overhead x5, O&B x5

Set 2 : 45x10 +PA/OHPA/O&B
Set 3 : 70x5 +PA/OHPA/O&B
Set 4 : 90x5 +PA/OHPA/O&B
Set 5 : 105x3
+Belt
Set 6 : 130x3
Set 7 : 145x3
Set 8 : 160x2
Set 9 : 150x3
-Belt
Set 10 : 135x4 +PA/OHPA x10/10
Set 11 : 95x15 +PA/OHPA x10/10

Barbell Incline Bench Press 215.83

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 185x5 +PA x20
Set 4 : 135x17 +PA x15
Set 5 : 135x10 +PA x15

Reverse Incline Front Dumbbell Raise 12.67

(Face down on incline, DBs out to the side, straight fwd, back, then down is the odd number rep. Front up, back, fwd, down is even number rep.)

Set 1 : 10x8 +OHPA x20
Set 2 : 5x10 +OHPA x20
Set 3 : 5x10 +OHPA x20

SUPERSET:

Dumbbell Bent Over Delt Raise 33.33

Set 1 : 20x20
Set 2 : 20x15
Set 3 : 20x15

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 3 Lap/Rep
--
My shoulders are pumped and toasted. I did enough pull aparts for a month.

Incline press felt really heavy on my left shoulder so I backed down. I think the OHP killed me.

160 is the most I've pressed for a double. So, technically a PR even though it was supposed to be 3+.
 
Also, I need to find a way to make mace.
 
Oh my aching shoulders just from reading that! Freakin' strong lifts! Nice job on that PR brother.
 
Nice Pr!
Yeah, the OHP taxed your front delts. You typically incorporate the front delts heavily on high incline bench.

Mace???
 
kenpoengineer said:
Hugh? Someone bothering you in the gym?
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Hugh is harassing me. Video below...

kenpoengineer said:
Oh my aching shoulders just from reading that! Freakin' strong lifts! Nice job on that PR brother.
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Thanks Mark!

Duramaxhd said:
Nice work today strong OHP...
Don't think I'd didn't notice u intentionally beat me by 1 lol
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I had to go back and look. On which exercise? I saw someone rep out on OHP 95# recently, and that's what I stole. Didn't pay attention if that's what you mean.

turff49 said:
Nice Pr!
Yeah, the OHP taxed your front delts. You typically incorporate the front delts heavily on high incline bench.

Mace???
Click to expand...

Yeah, I normally would've stopped after the 160x2, but though maybe I could use the extra reppage.

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I got you by one on the rep out...but you beat me on the heavy set for the win haha nice work man.
 
rob112 said:
I got you by one on the rep out...but you beat me on the heavy set for the win haha nice work man.
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You did quite a bit more volume prior to that single and reppage tho.
 
Nice work! That Mace looks pretty good.
 
rob112 said:
Look man, I crowned you champ. You have earned the right to listen to "we are the champions" by Queen and celebrate :D
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Allen stole the crown yesterday...

wasme said:
Heavy workout Thomas...
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Thanks Simon.

Upper back today. No clue what I'm going to do. Probably start with BB rows because I haven't done a whole lot of them in the past.
 
Barbell Bent Over Row 233.33

60s rests, with an occasional extended rest to show my wife an exercise.

Set 1 : 45x10
Set 2 : 135x10
Set 3 : 155x10
Set 4 : 175x10
Set 5 : 175x10
Set 6 : 175x10
Set 7 : 155x10
Set 8 : 155x10
Set 9 : 135x12

Meadows Row 158.33
60s rests, right arm first-

Set 1 : 0x8
Set 2 : 70x8
Set 3 : 95x8
Set 4 : 105x8
Set 5 : 115x8
Set 6 : 125x8

SUPERSET 1:
60s rests-

Banded HS Lat Pulldown 166.67

Set 1 : 90x10
Set 2 : 115x10
Set 3 : 125x10
Drop set-
Set 4 : 115x10 drop
Set 4 : 90x7 drop
Set 4 : 45x12

Row with Band 2.67
Looped band around wrists, pull apart while rowing another band-

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

SUPERSET 2:
30s rests-

EZ Bar Decline Close Grip Skull Crusher 120

Set 1 : 80x15 outside grip
Set 2 : 80x10 inside
Set 3 : 80x8 outside

Dumbbell Cross Body Hammer Curl 50.67
1s flex at top-

Set 1 : 40x8
Set 2 : 35x7
Set 3 : 30x7

SUPERSET 3:

Cable Rope Hammer Curls 140

Set 1 : 100x12
Set 2 : 100x12

Cable High Pulley Overhead Tricep Extension 166.67

Set 1 : 100x20
Set 2 : 100x15

Notes:

Started off sluggish. The 4 large slices of pizza last night didn't help...

Wife did strict EZ curls 4x10, reverse grip tricep push downs 4x15, and pull aparts 3x15/15/10.

I'll catch up on logs later. I have to find a clog in our drain.


atanocc said:
Dude that is a strong press man. U gotta give urself some credit!! Awesome rep pr man
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Thanks Allen.
 
Duramaxhd said:
U my friend, are a beast :-) Edit :Are your bent over row like Pendlay rows or at a 45ish
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Thanks man.

More like a Pendlay, but a couple times I noticed that and tried to do more of a 45°. The 45 doesn't feel as natural to me. I'd say slightly above Pendlay on most reps...

Which has a better carry-over to bench? Should I focus on hitting a strict 45°?
 
I can't really say which one would better. I was just curious how u were doing them l've been trying to increase my Pendlay rows recently cause I suck at them
 
Duramaxhd said:
I can't really say which one would better. I was just curious how u were doing them live been trying to increase my Pendlay rows recently cause I suck at them
Click to expand...

I've only done Pendlays twice, but I think I like the stance and explosiveness of them better. I'll switch back and forth probably.
 
Thomas, your progress since I joined has just been phenomenal!!! You are steadily getting stronger and stronger! It's crazy!!

I'm interested to hear what you guys say about the pendlay rows! I haven't tried those...I usually do more of a 45 degree angle. Will have to try them like that!
 
love2liftkat said:
Thomas, your progress since I joined has just been phenomenal!!! You are steadily getting stronger and stronger! It's crazy!!

I'm interested to hear what you guys say about the pendlay rows! I haven't tried those...I usually do more of a 45 degree angle. Will have to try them like that!
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Coming from THE womanimal, that's a huge compliment. Thanks Kat!
 
wasme said:
Heavy rows man... you crushed this session. (Will be emailing you shortly with the band info)
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Thanks on both counts.
 
Looks like a workout within a workout! Bet those lats will scream at you tomorrow...lol
That was a lot of bent over rows. I think I do mine like you. May go full 45 next time I do them. May actually be easier on my lower back. Great job Thomas!!
 
turff49 said:
Looks like a workout within a workout! Bet those lats will scream at you tomorrow...lol That was a lot of bent over rows. I think I do mine like you. May go full 45 next time I do them. May actually be easier on my lower back. Great job Thomas!!
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Thanks Brian. About half way through I put 2.5 plates under my heels to take some off my lower back. H/t Simon.
 
love2liftkat said:
Thomas, your progress since I joined has just been phenomenal!!! You are steadily getting stronger and stronger! It's crazy!! I'm interested to hear what you guys say about the pendlay rows! I haven't tried those...I usually do more of a 45 degree angle. Will have to try them like that!
Click to expand...
x2 Thomas The Tank!
 
Rest day.

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Heading out to moms house to do some plumbing for her and maybe take the Dane to the beach if the rain stays away.
 
Good son. Please don't say the word "beach" or I'm going to cry!
 
atanocc said:
Beach?! where u from man. The beach seems like something I won't see for another half a year
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Jacksonville. My mom lives in Atlantic Beach, about 2 blocks from the ocean. It's chilly and rainy tho, so we didn't go down. Supposed to see 80° this week, then 30-50 next weekend. Crazy Fl weather....
 
I'm heading to Bradenton, then North Lakeland, then Ft Myers this week for work. I dread the drive...hope the rain is gone by the time I get there.
 
RegisterJr said:
Jacksonville. My mom lives in Atlantic Beach, about 2 blocks from the ocean. It's chilly and rainy tho, so we didn't go down. Supposed to see 80° this week, then 30-50 next weekend. Crazy Fl weather....
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U lucky dog. Wife would love Fl weather. I'm the crazy one that likes the cold :/ . winter is my season but I would like to see some warmer weather soon. Especially now with my son being bigger. More things to do in warmer weather
 
turff49 said:
I'm heading to Bradenton, then North Lakeland, then Ft Myers this week for work. I dread the drive...hope the rain is gone by the time I get there.
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We are drying up slowly but expect quite a bit going into next weekend. You never know tho. Thursday was supposed to be 100%, but woke up to 10%. Lol

atanocc said:
U lucky dog. Wife would love Fl weather. I'm the crazy one that likes the cold :/ . winter is my season but I would like to see some warmer weather soon. Especially now with my son being bigger. More things to do in warmer weather
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It's a love-hate thing. If the financial aspect were there I think I'd go to Alaska in a heartbeat
 
wasme said:
Got a gym lined up for the business trip?
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Gotta play that by ear. I'll be keeping some weird hours checking on work crews between midnight and 7am. Then doing my regular stuff during normal hours. I figured it shouldn't be too hard to find gyms in Florida lol!
 
Hyde said:
Dang man, way to bring the party down a notch
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Lol! So much to do though! Summer and fall are great. Winter isn't bad in Anchorage. Spring sucks everywhere up there though. Breakup takes forever.
 
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