TGR's Modified PowerBuilding v2.0

[RegisterJr]

lol yep pretty much!

I heard he set a PR while on a rest day this past weekend!

lol

 

[Hyde]

PR in sammich-making....

 

[Duramaxhd]

Better yet pr's in attempted baby making

 

[Hyde]

Better yet pr's in attempted baby making

PR in baby-sandwich making? :bigeyes:

 

[RegisterJr]

What in the world is going on in hur?

No babies....

Wow, 0330 came fast this morning.

 

[RegisterJr]

1m rests on all but OHP worksets-

SUPERSET WARMUP:

Dumbbell Hammer Curls 42

Set 1 : 30x12
Set 2 : 30x12
Set 3 : 30x12

Banded O&B's 2.67

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

Barbell Shoulder Press 176

Set 1 : 45x5
Set 2 : 70x5
Set 3 : 90x5
Set 4 : 105x3
Set 5 : 135x3
Set 6 : 150x3
Set 7 : 165x2 (2's PR)
Set 8 : 165x1
Set 9 : 135x6

SUPERSET:

Dumbbell Bench Press 90
-Work up the notches until right before a semi-straight shoulder press-

Set 1 : 50x15 flat
Set 2 : 60x15
Set 3 : 60x12
Set 4 : 50x10 high incline
Set 5 : 50x10
Set 6 : 50x14
Set 7 : 50x12 flat

Pull Aparts 3.33
Pro Light Mini-

Set 1 : 2x10
Set 2 : 2x10
Set 3 : 2x10
Set 4 : 2x10
Set 5 : 2x10
Set 6 : 2x10
Set 7 : 2x20

Varying Incline Bench Lat Raises 21.5
-Odd number rep out to side, even number straight out. Facing bench-

Set 1 : 15x13
Set 2 : 10x20
Set 3 : 10x18

Delt Destroyers 150

1Set-

Set 1 : 50x60 2 pauses
Set 2 : 25x30 1 pause
Set 3 : 15x15

Notes: No bicep pain on anything today. I do have some slight tightness in my left rotator cuff. I'll read up on remedies today. I thought lateral raises and lots off shoulder mobility prevented that....

 

[kenpoengineer]

Congrats on the OHP PR! Are you doing any rotator cuff strengthening exercises?

 

[RegisterJr]

Congrats on the OHP PR! Are you doing any rotator cuff strengthening exercises?

I dunno if I am. I was thinking about using a band to rotate it later. What do you have in your toolbox?

 

[kenpoengineer]

I dunno if I am. I was thinking about using a band to rotate it later. What do you have in your toolbox?

Sean mentioned these in his log.
Invalid Link Removed

 

[Duramaxhd]

I do a mix of the DB rotations and switch it out for bands or do both

 

[turff49]

DB rotations are what I do to warm up. I use lite weights and don't ever mention them as I consider them warm ups and stretching. DB raises on a bench are good too, again lite weight for these. Like doing arm wrestling movement.

 

[love2liftkat]

I heard he set a PR while on a rest day this past weekend!

Lol I heard that too!

What in the world is going on in hur? No babies.... Wow, 0330 came fast this morning.

It's just practice- doesn't actually have to create a baby! Haha

Awesome job on the PR! 3:30 would come early to anyone! What time do you start training? I wake up at 4:30 to be there by 5 and that's hard enough! Lol

DB rotations are what I do to warm up. I use lite weights and don't ever mention them as I consider them warm ups and stretching. DB raises on a bench are good too, again lite weight for these. Like doing arm wrestling movement.

That's what I did when I trained shoulders separately.

 

[liftandswim]

Wow, 0330 came fast this morning.

No duh.

Nice PR, bud.

 

[rob112]

Nice pressing PR ma man!

 

[RegisterJr]

Awesome job on the PR! 3:30 would come early to anyone! What time do you start training? I wake up at 4:30 to be there by 5 and that's hard enough! Lol

Thank you!
It depends. I think I pulled up to the gym about 4:15-4:20

Nice pressing PR ma man!

Thanks man!

No duh.

Nice PR, bud.

Thanks LS!

I do a mix of the DB rotations and switch it out for bands or do both

DB rotations are what I do to warm up. I use lite weights and don't ever mention them as I consider them warm ups and stretching. DB raises on a bench are good too, again lite weight for these. Like doing arm wrestling movement.

Rotations it is. Thanks guys.

 

[capo180]

Nice work man! The Cuban press and seated DB cleans will help strengthen the RC as well. Do em light and go no where near failure.

 

[RegisterJr]

Nice work man! The Cuban press and seated DB cleans will help strengthen the RC as well. Do em light and go no where near failure.

Thanks Capo!

 

[wasme]

Congrats on the PR bro! I need to do something for my RC as well...

 

[liftandswim]

All things RC.

Invalid Link Removed

 

[RegisterJr]

All things RC.

Invalid Link Removed

Very informative. Thanks Ian

 

[Hyde]

But hey, you got a 165 bar up over your head a few times, so that's something right? :boobies:

 

[liftandswim]

But hey, you got a 165 bar up over your head a few times, so that's something right? :boobies:

Yeah, he failed 150x1 a few weeks back if I'm recalling correctly. So good sh!t

 

[RegisterJr]

But hey, you got a 165 bar up over your head a few times, so that's something right? :boobies:

Yeah, he failed 150x1 a few weeks back if I'm recalling correctly. So good sh!t

It's been a while since I've failed 150, but I'm finally seeing some progress after a long plateau.

 

[RegisterJr]

Barbell Deadlift 484.17

Set 1 : 170x5
Set 2 : 210x5
Set 3 : 245x3
Set 4 : 335x3
Set 5 : 370x3
Set 6 : 415x5 Huge PR (410x3)
Set 7 : 415x1
Set 8 : 315x5

Barbell Front Squat 247.5

Set 1 : 95x5
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x3 PR
Set 5 : 225x1

SUPERSET:

Rotator Cuff Up 16.67

(I didn't remember what this was called at the time an didn't have Tim to look it up. I'll change the name later)

Set 1 : 10x20
Set 2 : 10x15

Rotator Cuff Efternal 15

Set 1 : 10x15
Set 2 : 10x13

Hyperextensions - Back Extensions 6.67

Set 1 : BLACK BANDx10 +
Set 1 : BWx7

I'm repeating my triples from last week while I take some time away from bench, and figured I'd add on 5# and try to hit x3 but felt good enough to go till 5. Credit to the new belt, too.

This is huge for my confidence.

For some reason as soon as I lock out I break my knees. More so one some (4) than others. Is this something I need to focus on stopping, or is it no big deal on non-singles?

Here's video.

Invalid Link Removed

 

[wasme]

Huge PR is right.... PR land written all over todays workout!!! Awesome man.

 

[RegisterJr]

Huge PR is right.... PR land written all over todays workout!!! Awesome man.

Thanks man. I think it was only November that I had never pulled 400 before. It feels good.

 

[herderdude]

Nice freaking pulling! With the knee break on lock out, remember, just squeeze your ass to finish the lift. Don't lean back excessively at the top, that's what usually does it.

 

[liftandswim]

Boom. Don't pass me up!

 

[RegisterJr]

Nice freaking pulling! With the knee break on lock out, remember, just squeeze your ass to finish the lift. Don't lean back excessively at the top, that's what usually does it.

Squeeze the butt.... Maybe I'll be told that enough to actually apply it. lol
Thanks man.

Boom. Don't pass me up!

That's not happening anytime soon. You almost bench what I pull.

 

[Duramaxhd]

Kettlebell swings have helped me a lot with the butt squeeze and I noticed I really was focusing on it when I was doing the paused deadlift yesterday

 

[MARK_]

Great work with the new PR's lately!

 

[RegisterJr]

Great work with the new PR's lately!

Thanks mang!

 

[RegisterJr]

I think i forgot to mention notes about deadlifting in the new belt.

It did feel large, and when I leaned in to grab the bar it felt slightly like it was going to push up. But, as soon as I locked in and was ready to go it was nice and tight (comfortably so).

 

[turff49]

Smashed today!! Those rest days helped I see. Huge PR!!

 

[RegisterJr]

Smashed today!! Those rest days helped I see. Huge PR!!

I do believe the rest contributed. Thanks Brian

 

[liftandswim]

I do believe the rest contributed.

Hopefully, now you'll listen ya maniac

 

[Hyde]

Hopefully, now you'll listen ya maniac

One can only hope....

Nice job, T.....4 wheels and a quarter before you know it....

 

[RegisterJr]

Rest day!

Unless I go do back at lunch...

 

[kenpoengineer]

That DL PR looked smooth! Just think about the weight you could have moved if you didn't have to worry about slamming the bar down? You have more in the tank!

 

[RegisterJr]

That DL PR looked smooth! Just think about the weight you could have moved if you didn't have to worry about slamming the bar down? You have more in the tank!

Even if it were promoted at my gym to drop weights, I don't think I could. You never know where the hex plates are going to "bounce" to, and our clips are crap. The plates shift out a little on almost every rep.

Thanks Mark. It really did surprise me. I was expecting a tough 3. This was so big a PR that it took my calculated 1RM from 456 to 480+.

I'm going to surpass my 2015 goal of 500 for sure.

 

[turff49]

Even if it were promoted at my gym to drop weights, I don't think I could. You never know where the hex plates are going to "bounce" to, and our clips are crap. The plates shift out a little on almost every rep. Thanks Mark. It really did surprise me. I was expecting a tough 3. This was so big a PR that it took my calculated 1RM from 456 to 480+. I'm going to surpass my 2015 goal of 500 for sure.

Yep, will definitely surpass your goal of 500.
Why any gym has hex plates is beyond me...
Rest day? I'll believe it after 8pm tonight...lol

 

[love2liftkat]

Rotator Cuff Up 16.67 (I didn't remember what this was called at the time an didn't have Tim to look it up. I'll change the name later) Set 1 : 10x20 Set 2 : 10x15 Rotator Cuff Efternal 15 Set 1 : 10x15 Set 2 : 10x13 Hyperextensions - Back Extensions 6.67 Set 1 : BLACK BANDx10 + Set 1 : BWx7 I'm repeating my triples from last week while I take some time away from bench, and figured I'd add on 5# and try to hit x3 but felt good enough to go till 5. Credit to the new belt, too. This is huge for my confidence.

First off...AWESOME PR!!!! That's huge!! Take that confidence boost! You deserve it!

Secondly, you're gonna have to ask "Tim" about the rotator cuff "efternal" when you ask about the cuff up! hehehe you know I had to!

Rest day! Unless I go do back at lunch...

I think I'm running off on your lunch breaks!

 

[RegisterJr]

First off...AWESOME PR!!!! That's huge!! Take that confidence boost! You deserve it!

Secondly, you're gonna have to ask "Tim" about the rotator cuff "efternal" when you ask about the cuff up! hehehe you know I had to!

I think I'm running off on your lunch breaks!

Thanks Kat.

Lol. I don't wear my glasses enough, so misspellings and autocorrects get me good.

I decided not to wo at lunch. Have a slight headache.

 

[love2liftkat]

Thanks Kat. Lol. I don't wear my glasses enough, so misspellings and autocorrects get me good. I decided not to wo at lunch. Have a slight headache.

Just picking! I make them all of the time too! How's your head? Allergies?

I saw this and thought of you and Simon...

 

[RegisterJr]

Just picking! I make them all of the time too! How's your head? Allergies?

I saw this and thought of you and Simon...

Better, and I don't think it's allergy related. I haven't had it bad this year (yet). Just itchy eyes.

Lol. Really, miss thrice-a-day-workouts?

 

[love2liftkat]

Better, and I don't think it's allergy related. I haven't had it bad this year (yet). Just itchy eyes. Lol. Really, miss thrice-a-day-workouts?

That's good!

Haha touché

 

[MARK_]

Did you take a legit rest day?

 

[RegisterJr]

Did you take a legit rest day?

It was legit. I feel drained anyway.

 

[wasme]

I saw this and thought of you and Simon...

LOL...

 

[turff49]

Drained cause you were trying to build igloos in Florida. Simon, send him some damn instructions...