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TGR's Modified PowerBuilding v2.0

Another good lift.. sounds like you have your work cut out for you with the atv... but also sounds like you know what your doing lol
 
wasme said:
Another good lift.. sounds like you have your work cut out for you with the atv... but also sounds like you know what your doing lol
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Kiddo just called. He's on spring break and decided to go ahead an clean the carburetor. Said it fired right up and is running good.
 
Glad to hear the ATV started. Now to get the boat going :)
 
I went to look at tomorrow's prescribed deads and there is an error in the formula. It put my triples+ at 410 from 390 (4 last time). Then backs back down to +10 on the next triples week. I might stick with it depending on how I feel. There may be other glitches similar in the excel sheet, thanks to Joh, ;)

I'll go through the rest tomorrow.
 
RegisterJr said:
I went to look at tomorrow's prescribed deads and there is an error in the formula. It put my triples+ at 410 from 390 (4 last time). Then backs back down to +10 on the next triples week. I might stick with it depending on how I feel. There may be other glitches similar in the excel sheet, thanks to Joh, ;)

I'll go through the rest tomorrow.
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Damn I guess I didn't catch that. I'll need to look at it and adjust that. What week is that
 
joh408 said:
Damn I guess I didn't catch that. I'll need to look at it and adjust that. What week is that
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Wk 16

No biggie. I can do it. ;)
 
joh408 said:
I see what happened. I had my excel at 20lb progression for deads and squats but I modified it to 10. Must have missed that one
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Ill credit you for my DL PR tomorrow.
 
It's normal for the bar to start at the sternum and move in a C-pattern towards the rack as the elbows begin to screw into the bar during lock out. Pressing in a straight line is fine, but a lot of people do as good or better with a mild backwards drive. It's purely individual. I've tried pressing straight up and I think I'm stronger launching with my lats and hips and moving towards my head as my tris take over. It's a longer distance than a straight line, but you have to account for personal leverages and strengths.
 
And do LIGHT volume Hammer Curls before squatting and benching. 10-20lb dbs for sets of 20 is usually what I go with. Otherwise, rest/staying off the bicep directly works best to bring the irritation down. I skipped biceps this weekend and tonight for that reason - I'm on the verge of a flair, and I need my bench strong for wednesday. Only light hammers for the blood, no real work.

Also, false grip on rows/pulldowns if you're trying to stay off of it helps. Straps may be necessary instead. And of course your compression cuff can help some.
 
Hyde said:
And do LIGHT volume Hammer Curls before squatting and benching. 10-20lb dbs for sets of 20 is usually what I go with. Otherwise, rest/staying off the bicep directly works best to bring the irritation down. I skipped biceps this weekend and tonight for that reason - I'm on the verge of a flair, and I need my bench strong for wednesday. Only light hammers for the blood, no real work. Also, false grip on rows/pulldowns if you're trying to stay off of it helps. Straps may be necessary instead. And of course your compression cuff can help some.
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I think that 30x100 work is the only bicep work I've done in a few weeks. May be too soon to bench...

Yeah, I'm good with my upward pressing bar path. What I meant was the spot on which the bar touched my torso changed with each rep, according to the guy who lifted me off.
 
Rest day?

I slept in, but I may go do shoulders and triceps at lunch.
 
wasme said:
Hope you got your rest day in...
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It's going great! So restful that I had the energy to go in on my lunch break!


Lunch session!

Barbell Shoulder Press 170.67

Set 1 : 45x5 +PAs
Set 2 : 70x5 +PAs
Set 3 : 90x5 +PAs
Set 4 : 105x3 +PAs
+Belt
Set 5 : 145x3
Set 6 : 160x2
Set 7 : 160x0
Set 8 : 145x3
-Belt
Set 9 : 135x5 +PAs
Set 10 : 135x3 +PAs
Set 11 : 95x1 +PAs
Set 12 : 95x12 +PAs

Hammer curls, 10#x30

Barbell Close Grip Bench Press 232.5

Set 1 : 45x10
Set 2 : 135x10
Set 3 : 155x15
Set 4 : 135x12

^^Bicep pain unracking

Cable Rope Triceps Pushdown 216.67

Set 1 : 50x100 PR

^ Lots of pauses. After 60 I think I had to pause every 5.
 
wasme said:
LOL knew that was coming! Sucks the bicep isnt getting better.
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I'm contemplating skipping any benching next week to give it a rest.
 
I've had that happen to me bro. Just take off 2 bench days, do some light hammer curls to get blood circulation in there, take some fish oil, some ibuprofeun, and play with those grip/stress balls all day.

You're falling apart just like old man J.
 
justanotherj said:
I've had that happen to me bro. Just take off 2 bench days, do some light hammer curls to get blood circulation in there, take some fish oil, some ibuprofeun, and play with those grip/stress balls all day. You're falling apart just like old man J.
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2 bench days as in two weeks?

Gonna try all this. Thanks old man.
 
Thomas man, you are going backwards...take some rest days and slow down and heal up. Gotta force yourself. You are becoming your own worst enemy by wanting progress before you give the muscles time to recoup. Lol!! Marathon not a race, keep telling yourself that.
 
turff49 said:
Thomas man, you are going backwards...take some rest days and slow down and heal up. Gotta force yourself. You are becoming your own worst enemy by wanting progress before you give the muscles time to recoup. Lol!! Marathon not a race, keep telling yourself that.
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I know I was taking too few days off, but I've taken off 6 on the last 17 days. It's improvement.

And really, the only thing not progressing is bench because of the arm pain, and that's just picked back up recently. This week is the first non singles week I didn't hit a bench PR.

I'll likely drop flat, incline, and CG presses for a week or two.
 
Not what you'll want to hear, but even DB pressing my bug it (if mine is being grouchy, ALL use of my elbow becomes an issue). Be honest with yourself if you need to drop upper body for a week and only do lower body (and use the SSB or front squat, no backsquat!) if you have to go that route.
 
I took a week off and honestly it made no different. Stretch your foearms and shoulders put some icyhot on it compression when u can and keep truckin it will get better mine has and yours will too
 
Duramaxhd said:
keep truckin
it will get better
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This is what I like to hear.

However, it's getting to the point that I hate benching because of the discomfort. I shouldn't be having issues unracking at 60%+.

I'll see what happens later in the week.

Thanks guys.
 
Barbell Deadlift 451

Set 1 : 170x5
Set 2 : 210x5
Set 3 : 245x3
+Belt
Set 4 : 335x3
Invalid Link Removed
Set 5 : 370x3
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Set 6 : 410x3 (3's PR; failed 4th)
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Banded Deadlift 320.83
-Green: Pro Monster Mini

Belt-less

Set 1 : 275x5
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Set 2 : 275x5
Set 3 : 275x3 Grip was shot

SUPERSET:

No rest; just walking (slowly) back and forth...

Barbell Hypers 93.33
-Hyperextension stand w/ a BB

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10

Leg Extensions 233.33

Set 1 : 140x20
Set 2 : 140x20
Set 3 : 140x13

Rep #3 at 410 felt awesome.

Half day today at work. Hopefully there will be a nap.
 
If you must work it then try what I do when my tendinitis flares up. Do some heavy shrugs to get that forearm stretched out. Then do your work. Later that day it will be sore but during workout it's not bad. You can do some trigger point massage on it too, I know right where mine is and can take my thumb and press down right on the spot.
Nice Deads today! Half day would be nice!
 
turff49 said:
If you must work it then try what I do when my tendinitis flares up. Do some heavy shrugs to get that forearm stretched out. Then do your work. Later that day it will be sore but during workout it's not bad. You can do some trigger point massage on it too, I know right where mine is and can take my thumb and press down right on the spot.
Nice Deads today! Half day would be nice!
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I will try the shrug/stretches, hammer curls, graston (similar to trigger point massaging), and likely not barbell press or low bar squat for a week. The problem with taking time off is I believe its a temporary bandaid. I have to find a way to fix it while still training.

Thanks Brian.
 
liftandswim said:
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This helped me. I realize he says elbows, but a lot of it applies to bicep tendinitis as well.
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Did you do the chalk on the shirt? I don't think I could get away with that at my gym...

Thanks Lift.
 
liftandswim said:
I do now. I just clean up my mess afterwards and no one has said a thing to me yet.
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Do you notice any benefit with chalking your shirt?
 
I do it depending on the bar and and feel
Typical gym bars the knurling is weak so it feels like it wants to slip more on the opposite end I have a scar on my shoulder where the Mastodon bar rubbed the skin off lol
 
Has anyone ever told you that you're stubborn? Lol ...Hope you can stretch/massage out that pain! Great job on the deads! Made them look easy!
 
love2liftkat said:
Has anyone ever told you that you're stubborn? Lol ...Hope you can stretch/massage out that pain! Great job on the deads! Made them look easy!
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This is true, I am stubborn. Thanks Kat.

liftandswim said:
Like dmax said, commercial bars have some weak ass knurling. So I see some benefit. Little less movement on my back.
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They just bought (one) new bar earlier this year. I'll try that, and if it's being used for curls then I'll go the chalk route. Not sure I'm squatting heavy enough for it to matter much. The wrist wraps pretty much alleviated all wrist discomfort.

wasme said:
NIce deadlifting Thomas. Rest, stretching.. whatever you choose hopefully things improve for you.
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I will rest my pressing. Upper back tomorrow. :)

Thanks Simon.

MARK_ said:
Nice work on those deadlifts
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Thank you Mark.

I'll have to play catch up tomorrow. With the half day I had to come home to meet a mechanic to inspect the boat. Turns out there is water in the fuel, somehow.

Gonna catch up on mid-week chores/laundry, and continue to stare at this:

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You could wear your belt as you do your chores :)
 
Rest day, maybe. Might go in at lunch but I was just too tired to go this morning. Might do the same tomorrow. I don't see my sleep catching up any time soon.
 
RegisterJr said:
Rest day, maybe. Might go in at lunch but I was just too tired to go this morning. Might do the same tomorrow. I don't see my sleep catching up any time soon.
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Rest up, Thomas! You've earned it for sure!!!
 
Lunch workout!

Barbell Bent Over Row 285

Set 1 : 45x10
Set 2 : 135x10
Set 3 : 185x10
+Straps
Set 4 : 205x10 PR
Set 5 : 225x8 PR
Set 6 : 225x5
Set 7 : 205x7
Set 8 : 185x12


Meadows Row 153.33

Set 1 : 45x10
Set 2 : 80x10
Set 3 : 90x10
Set 4 : 100x10
Set 5 : 115x10
Set 6 : 100x7 Lt
Set 7 : 100x8 Rt

Banded HS Lat Pulldown 153.33

Pro Mini-
Set 1 : 90x10
Set 2 : 115x10
Pro Monster Mini-
Set 3 : 115x10
Set 4 : 115x10
Pro Mini-
Set 5 : 115x10

And done. In and out in an hour. If I didn't get enough stares from being the only white guy in there, I got even more when I started using bands. I don't get too much time at work/lunch, but it'll do.

love2liftkat said:
Rest up, Thomas! You've earned it for sure!!!
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I would've, but you sent this after my workout. :)
 
Nice workout Thomas. Sometimes those quick, no-nonsense lunch workouts are the best.
 
You're white??????
 
turff49 said:
You're white??????
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What do you mean?? Didn't you see his booty dance?! Hahaha

Way to "rest" Mr Stubborn. Lol jkn great work
 
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