TGR's Modified PowerBuilding v2.0

turff49 said:
Drained cause you were trying to build igloos in Florida. Simon, send him some damn instructions...
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Ewe ain't rite. Lol
 
Pendlay Rows 270

-SS W/ Pull Aparts x10

Explosive off the floor; 0-0-3-1
(It's been so long since I've logged temp. Anyway, explode up, 3 second descent, 1s pause on floor)

Set 1 : 25x10
Set 2 : 135x6
Set 3 : 185x6
Set 4 : 205x6
Set 5 : 225x6

Barbell Bent Over Row 247.5

Every :30 on the :30- SPEED

Set 1 : 225x3
Set 2 : 225x3
Set 3 : 225x3
Set 4 : 205x3
Set 5 : 205x3
Set 6 : 205x3
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x3
Set 10 : 185x3
Set 11 : 185x3
Set 12 : 135x13

^ Soaked in sweat

Banded Meadows Row 101.33

Set 1 : 35x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 80x8
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Set 6 : 70x8
Set 7 : 60x8

TRIPLESET:
W/ Pull Aparts x10

T Bar Lying Row 97.5

Set 1 : 45x30
Underhand-
Set 2 : 55x20
Set 3 : 65x15

DB Lat Pullover: Bent Arm 80
(Meadows Style)

Set 1 : 60x10
Set 2 : 60x10
Set 3 : 60x10

Single Arm Dead-Hang (w/ straps)

12 seconds each side.

Notes:

I had a lot of fun with this one today.
 
Your volume is still very impressive! Nice job!
 
That's a lot of rowing! And strong rows at that! Not only looked fun but was an envious workout...gainz!
 
Just saw TD Jakes preach at our church. Dudes a powerful speaker.
 
RegisterJr said:
Just saw TD Jakes preach at our church. Dudes a powerful speaker.
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I've listened to him a handful of times when my mom would have him on back when I lived at home, and that was always the impression I got. By the end you were like, Yeah, tell it, Jakes! lol
 
I bought Meadows' eBook last night on programming, and why he does what he does on routines. Should be a fun read and will definitely help me when making my own routines and accessory work.
 
223 this morning. I will likely weigh more than I've ever weighed (230) before I start my cut.
 
RegisterJr said:
223 this morning. I will likely weigh more than I've ever weighed (230) before I start my cut.
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So is your target weight 185 as listed in your profile? Sounds like it's more 210.
 
kenpoengineer said:
So is your target weight 185 as listed in your profile? Sounds like it's more 210.
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200-210 would be ideal. 185 was set a few years ago. I don't think that's reachable anymore.
 
kenpoengineer said:
So is your target weight 185 as listed in your profile? Sounds like it's more 210.
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I think he wants to come in ripped at 156...lol
Or was that ripped at 256...
Honestly, weight is just a #. Thomas seems to be pushing for Powerlifting weight's with how his PR's keep advancing. Making awesome progress!!
 
turff49 said:
I think he wants to come in ripped at 156...lol Or was that ripped at 256... Honestly, weight is just a #. Thomas seems to be pushing for Powerlifting weight's with how his PR's keep advancing. Making awesome progress!!
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Thanks man. Yeah, weight is a useless number for me, except right now I know this weight makes for some tight clothes. Lol

Still moving forward, and I'll start a cut in about a month. Slowly, hopefully.

Hoping to also be benching again next week.
 
RegisterJr said:
I bought Meadows' eBook last night on programming, and why he does what he does on routines. Should be a fun read and will definitely help me when making my own routines and accessory work.
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Let's us know what you think about it and how/if you are gonna implement some of it. I follow his youtube and he does some brutal looking stuff in the name of the gainz
 
rob112 said:
Let's us know what you think about it and how/if you are gonna implement some of it. I follow his youtube and he does some brutal looking stuff in the name of the gainz
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Will do man! Prob read it tomorrow.
 
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Barbell Shoulder Press 176

Warmup sets I did various rotator cuff movements with the Pro Light Mini.

Set 1 : 45x10
Set 2 : 70x5
Set 3 : 90x5
Set 4 : 105x3
+Belt
Set 5 : 135x3
Set 6 : 150x3
Set 7 : 165x2
Set 8 : 135x8 (8's PR)

-----------------------
SUPERSET:
15 second rests

Reverse Banded Tricep Dip 1.77

Monster mini attached to the grips, put knees on band. H/t Duramax.

Set 1 : 1x22
Set 2 : 1x23
Set 3 : 1x20
Set 4 : 1x18

Preacher Curl Machine 123

Set 1 : 70x15
Dude took my machine. Did EZ's here...
Set 4 : 90x11

Barbell Close Grip Preacher Curl 90
Set 2 : 60x15
Set 3 : 60x11
---------------------------
SUPERSET:
1m rest after.

Spider (DB Hammer) Curl 60
(Alternating to slow momentum)

Set 1 : 45x10
Set 2 : 45x9
Set 3 : 40x10
Set 4 : 40x10

Leaning Palm Alternating Kickbacks 30 (Palm back, fwd, back, fwd, etc)

Set 1 : 20x15
Set 2 : 20x12
Set 3 : 17.5x12
Set 4 : 17.5x10

SUPERSET:
No breaks. Bi to TRI to Pullapart x15, repeat with no break.

overhead hammer curl w/ rope 150

DROP SETS:
Set 1 : 100x15
Set 2 : 80x8
Set 3 : 60x8
Set 4 : 40x8
2:
Set 5 : 80x20
Set 6 : 60x10
Set 7 : 40x10
3:
Set 8 : 80x20
Set 9 : 60x10
Set 10 : 40x10

Cable High Pulley Overhead Tricep Extension 183.33

Set 1 : 100x25
Set 2 : 100x20
Set 3 : 100x13

I forgot how fun arm day was. Going to keep it in my routine. Bicep felt good too.

Hyde said:
They made a new formula?? I tested the original clear bottle and it was legit. More vascularity, bigger pumps, better boners all times of the day on that stuff.
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The stuff I have now is straight Betaine Nitrates.
 
RegisterJr said:
Barbell Shoulder Press 176 Warmup sets I did various rotator cuff movements with the Pro Light Mini. Set 1 : 45x10 Set 2 : 70x5 Set 3 : 90x5 Set 4 : 105x3 +Belt Set 5 : 135x3 Set 6 : 150x3 Set 7 : 165x2 Set 8 : 135x8 (8's PR) ----------------------- SUPERSET: 15 second rests Reverse Banded Tricep Dip 1.77 Monster mini attached to the grips, put knees on band. H/t Duramax. Set 1 : 1x22 Set 2 : 1x23 Set 3 : 1x20 Set 4 : 1x18 Preacher Curl Machine 123 Set 1 : 70x15 Dude took my machine. Did EZ's here... Set 4 : 90x11 Barbell Close Grip Preacher Curl 90 Set 2 : 60x15 Set 3 : 60x11 --------------------------- SUPERSET: 1m rest after. Spider (DB Hammer) Curl 60 (Alternating to slow momentum) Set 1 : 45x10 Set 2 : 45x9 Set 3 : 40x10 Set 4 : 40x10 Leaning Palm Alternating Kickbacks 30 (Palm back, fwd, back, fwd, etc) Set 1 : 20x15 Set 2 : 20x12 Set 3 : 17.5x12 Set 4 : 17.5x10 SUPERSET: No breaks. Bi to TRI to Pullapart x15, repeat with no break. overhead hammer curl w/ rope 150 DROP SETS: Set 1 : 100x15 Set 2 : 80x8 Set 3 : 60x8 Set 4 : 40x8 2: Set 5 : 80x20 Set 6 : 60x10 Set 7 : 40x10 3: Set 8 : 80x20 Set 9 : 60x10 Set 10 : 40x10 Cable High Pulley Overhead Tricep Extension 183.33 Set 1 : 100x25 Set 2 : 100x20 Set 3 : 100x13 I forgot how fun arm day was. Going to keep it in my routine. Bicep felt good too. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116813"/> The stuff I have now is straight Betaine Nitrates.
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Looks like a killer arm session! Lots of variations, heavy weights, and love those droplets and supersets. Bet you had a helluva pump going on too!
 
turff49 said:
Looks like a killer arm session! Lots of variations, heavy weights, and love those droplets and supersets. Bet you had a helluva pump going on too!
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Pump was insane. Thanks Brian.

I'll catch up on everyone's logs when I'm done meal prepping.
 
Rest day?

I was contemplating going in at lunch but it looks like I'll be stuck in the office waiting on a new laptop all day.
 
Solid session there Thomas!

New laptop for you, or work?

Hyde said:
Ahhh I see well I'm sure it's only gotten better if they bothered to reformulate it. It worked well.
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Agreed, I love the original Max Pump - gotta think this new one will really rock the house.
 
wasme said:
Solid session there Thomas! New laptop for you, or work?
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For work, and of course it doesn't work as well as the one I had to give up.
 
Some killer work in those two workouts!! Love it!! Glad you were forced to rest a little today too! You need it!

RegisterJr said:
For work, and of course it doesn't work as well as the one I had to give up.
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Why did you have to give one up?
 
MARK_ said:
Nice shoulder and arm work Thomas. Set a PR too! Great job
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Thanks Mark.

love2liftkat said:
Some killer work in those two workouts!! Love it!! Glad you were forced to rest a little today too! You need it!

Why did you have to give one up?
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Microsoft no longer supports the software version I had.
 
atanocc said:
Solid ohp PR! That arm session looks Fckn terrible. I don't think I'd be able to go to work the next day.
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Thanks Allen!
 
I went through my 531 spreadsheet, and every DL 3's day was a +20#. Lol

I can't complain. My DL progressed nicely.

I backed it down, but I'm contemplating leaving it at +20 the next cycle. Thoughts?
 
Warmup was DB curls to the outside 15x25(x2), glute activation and hamstring stretches, and a bathroom break.

Barbell Squat 396.67

Set 1 : 45x6
Set 2 : 140x5
Set 3 : 140x5
Set 4 : 170x5
Set 5 : 200x3
+Belt
Set 6 : 260x3
Set 7 : 290x3
Set 8 : 325x3
Set 9 : 350x4 PR*
Set 10 : 350x2 (arms didn't feel right)
Set 11 : 225x7 (just wasn't feeling cardio)

I've never squatted anything over 325 for more than a single. So, PR, even though it's not a total volume PR. Should've videoed to check speed.

SUPERSET:

Barbell Stiff-Legged Deadlift 326.67

Set 1 : 225x10
Set 2 : 245x10
Set 3 : 225x5

Lying Leg Curls 166.67

Set 1 : 125x10
Set 2 : 110x10
Set 3 : 95x10 drop to
Set 3 : 50x25 (10 bottom partials, 10 top, 5 full ROM)

This superset killed my lower back. I probably shouldn't superset those again...
 
Edit
 
Friggin awesome PR!! Congrats man!!
 
Damn strong PR! Nice repping! Now I'm debating if I should work up to a heavy single or just rep out the 95% on my 531 squat day.
 
turff49 said:
Friggin awesome PR!! Congrats man!!
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Thanks Brian.

atanocc said:
Damn strong PR! Nice repping! Now I'm debating if I should work up to a heavy single or just rep out the 95% on my 531 squat day.
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Thanks Allen.

I repeated my 3's week (minus bench) this week, and instead of AMRAPing 320, I did 325 x3 then decided to go for 350x3. I knew I had more in me so I went ahead and hit the forth.

I think I might do more volume on my next 1's week anyway tho.

Duramaxhd said:
Great work boss
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Thank you.

wasme said:
I am sure once yo uget things set up how you like them, it will run better :) PR Machine! Heavy Stiff legs man.. and ya watch that back bro
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It's running ok... When it'll charge. Lol

Thanks Simon.
 
Great leg work. Especially the new PR for squats.
 
MARK_ said:
Great leg work. Especially the new PR for squats.
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Thanks Mark.

rob112 said:
Nice swuatting dawg, moving right along here with low bar
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Thanks Rob. It's definitely getting more and more comfortable. No more pain or bruising on that spot of the back.

If only I can get my bench pain free I'd be hitting on all cylinders.
 
RegisterJr said:
I went through my 531 spreadsheet, and every DL 3's day was a +20#. Lol

I can't complain. My DL progressed nicely.

I backed it down, but I'm contemplating leaving it at +20 the next cycle. Thoughts?
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Hahaha fck... My bad man
 
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