TGR's Modified PowerBuilding v2.0

joh408 said:
Hahaha fck... My bad man
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It's all good man. It made me make awesome progress. I'd leave it that way if I knew I could make that progress consistently.
 
Nice pr on squats especially for not hitting anythjng over 325 for more than a single before.. I'd back off that +20 lol.
 
capo180 said:
Nice pr on squats especially for not hitting anythjng over 325 for more than a single before.. I'd back off that +20 lol.
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Thanks Capo!
 
Chest / Lt Shoulders

WARMUP:

Rows x30/20
Hammer curls x25/15
Pull aparts x5/5

Used the kitchen sticky today. Genius. The only other arched bencher I know even came over, eyes lit up.

Barbell Bench Press 265.17

Set 1 : 45x5
Set 2 : 45x5
Set 3 : 100x5
Set 4 : 125x5
Set 5 : 145x3
Set 6 : 170x5
Set 7 : 195x5
Set 8 : 215x7 (see notes)
Set 9 : 195x5
Set 10 : 167.5x11 (stupid. I was short a 2.5 on my stronger side)

TRIPLESET:

Barbell Incline Bench Press 180

Set 1 : 95x10
Set 2 : 135x10
Set 3 : 135x3 *shoulder

Hex Press 66.67

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x8

Pull Aparts 2.67

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

QUAD SET:
(Ran out of time)

Bench Press Machine 241.67
-10x standard grip, 10x neutral

Set 1 : 145x20

Post Squat Standing 1.67
-Pro light (should've used the large gray)

Set 1 : 1x20

Rotator Cuff Up N/A
-Pro Light Mini

Set 1 : 0x15

Rotator Cuff External N/A
-Pro Light Mini

Set 1 : 0x12

Notes:

My bicep felt okay until in-racking the 215 pounds. 10 to 15 more pounds that I may not of been able to do it.

I played around with the press on my warm-up and lighter sets, just to see if I can pinpoint what aggravated the bicep. The more I keep my elbows close to my torso the less it hurts. Flaring out and using more pack is not an option for me right now.

Not hitting my prescribed bench reps The last few weeks, coupled with taking last week off from bench, caught up to me. That seventh rep felt heavy even know I should've had 11 to 13 in me.

Here is my new plan:

Drop incline. It is too uncomfortable on my left shoulder.

Until further notice I will not go above 185 on the bench. Hopefully, that will prevent me from getting too weak and also not go heavy enough to aggravate it.

I will also avoid any wide presses. No more hammer strength and my chest pump workouts will be mostly hex presses or neutral grip machine bench.

No more chest anything on shoulder day. I will do OHP, then where tater cuff work, light high rep laterals, and maybe some spider crawls and delt destroyers. Stuff that doesn't aggravate what helps build my shoulder some.

Opinions not only welcomed, but wanted.
 
Also did some ham, glute, and quad foam rolling during rests.
 
Duramaxhd said:
Ahh sorry... The forarm work I've been doing seems to be helping u could try that
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Thanks. I'll take another look on your log.
 
Your bicep hurts when you unrack it? I don't get that. Why is your bicep involved in you unracking it?

I can sympathize if it's the pressing itself that aggravates it. I get that too. Sucks.
 
Duramaxhd said:
I've doing on a machine but u can use DB's and BB I'll look it up and kink it for you
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You notice bicep relief from adding in more forearm work?
 
liftandswim said:
Your bicep hurts when you unrack it? I don't get that. Why is your bicep involved in you unracking it?

I can sympathize if it's the pressing itself that aggravates it. I get that too. Sucks.
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Pressing it hurts the more my arms are flared out, but yes, unracking hits my bicep HARD on >200. It didn't always.
 
Wrap your wrist tight. I suspect you may be "rolling" your wrist a little when pressing the bar up. That would definitely affect the forearm.
 
liftandswim said:
Simple solution to the second problem: always get a lift-off.
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I will bite my ego and do this.

turff49 said:
Wrap your wrist tight. I suspect you may be "rolling" your wrist a little when pressing the bar up. That would definitely affect the forearm.
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It's not the forearm tho. It could be the angle and how I lift off. However, it doesn't bother me on skull crushers, and it hasn't always happened.
 
RegisterJr said:
I will bite my ego and do this. It's not the forearm tho. It could be the angle and how I lift off. However, it doesn't bother me on skull crushers, and it hasn't always happened.
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Where at in the bicep? Bottom toward elbow or top?
 
Sorry to hear you are still having issues. Sounds like you have a solid plan though, and some good advice... if i think of anything I will let you know.
 
turff49 said:
Where at in the bicep? Bottom toward elbow or top?
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Right were this red marker is. It doesn't go all the way up. Maybe 2/3 up the bicep.

Invalid Link Removed
 
Did some Slingshot doubles tonight and really aggravated my elbow/bicep/forearm unracking my weight. It's def the unracking that triggers the pain. Was very bad starting on the 5th set. Got a liftoff for the 6th set. Get liftoffs.

I can relate. I don't have any solutions. I also no longer touch on incline. I find I can avoid shoulder pain on it if I stop 1-2In short of my chest.

Also, close-gripping pressing will build your wide pressing, but wide won't build close. That pretty much sums that up.
 
I have the same issues with my pecs. They always bust loose as I receive the handoff and let my shoulders sink into the pad.

I dunno Hyde, wide grip might not build your true close grip bench, but wide grip always builds my comp bench. Having less spring from the lats always makes me work harder to ram the weight off of my chest, and unless your comp grip is as close as Matt Wenning or Jeremy Hoornstra, speed off the chest is the name of the game in raw benching.
 
I try to set the rack height up so that I don't lift very high on lift off. I also set up with eyes just in front of the bar. I push my palms into the bar with elbows locked. This throws my shoulders back into the back pocket of my shoulder socket, and leaves me with the bar floating just above the pins and nothing but lats to pull it out the 5-7 inches.

Granted a good lift off is best. Just spitballing ideas for times you have no choice. I always do very high rep curl variants in with my bench warm up now, too.
 
Rest day.

There isn't a body part that feels recovered enough to work except maybe arms, but I don't want to push those too.

Hyde said:
Did some Slingshot doubles tonight and really aggravated my elbow/bicep/forearm unracking my weight. It's def the unracking that triggers the pain. Was very bad starting on the 5th set. Got a liftoff for the 6th set. Get liftoffs. I can relate. I don't have any solutions. I also no longer touch on incline. I find I can avoid shoulder pain on it if I stop 1-2In short of my chest. Also, close-gripping pressing will build your wide pressing, but wide won't build close. That pretty much sums that up.
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I don't want to say I'm glad you're experiencing it also, but I'm glad that there's another person that could possibly help identify the cause at one point.

Liftoffs it is on everything over 185#.

I will attempt stopping short of chest on incline. If it isn't better I'll drop them altogether. I'm pretty certain I'll be able to build the shoulder back up to pain free, considering there was no abrupt tare or injury.

herderdude said:
I have the same issues with my pecs. They always bust loose as I receive the handoff and let my shoulders sink into the pad. I dunno Hyde, wide grip might not build your true close grip bench, but wide grip always builds my comp bench. Having less spring from the lats always makes me work harder to ram the weight off of my chest, and unless your comp grip is as close as Matt Wenning or Jeremy Hoornstra, speed off the chest is the name of the game in raw benching.
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Wide grip affects something negatively for me at a higher weight, but I can't remember what. Unless it's light (50-60%?).

rob112 said:
I try to set the rack height up so that I don't lift very high on lift off. I also set up with eyes just in front of the bar. I push my palms into the bar with elbows locked. This throws my shoulders back into the back pocket of my shoulder socket, and leaves me with the bar floating just above the pins and nothing but lats to pull it out the 5-7 inches. Granted a good lift off is best. Just spitballing ideas for times you have no choice. I always do very high rep curl variants in with my bench warm up now, too.
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This would be ideal. I thought about trying to get closer to the rack, and thought I got as close as possible yesterday. It's a guessing game though, cause I always push myself down the bench after planting my feet to get a tight arch.

As for bench height, ours aren't adjustable. Unless I use the one squat rack that is adjustable, but the last adjustable squat rack we had the L-pin placement didn't match up where I wanted it.

I guess I'm glad no one is saying to drop bench. I just need to work around it and find what makes it less painful.

I remember a couple years ago when I loved sprinting I had a huge IT band problem, and it felt like death to run. I thought I'd never run or walk the same again. Turns out (8 mo later) that I just needed more heel support in my work boots. Hasn't been an issue since. Hopefully soon bench-bicep will be the same.

On a side note, I haven't had any more numb finger on low bar. And I'm even starting to use some thumb on the heavier sets.
 
Duramaxhd said:
If u feel your going to be stuck at a lower weight for a bit u could focus on C.A.T training for a bit
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That's lo\w weight/rep speed work, right?
 
We'll see, but I might go knock out dead lifts at lunch. I think I have a change of clothes.
 
So much great convo in here! Always learning!

RegisterJr said:
We'll see, but I might go knock out dead lifts at lunch. I think I have a change of clothes.
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What? Didn't you just say you didn't feel recovered? Deads are your whole body... Rest stubborn! You kick constant butt! Gotta give your body time to recover!
 
love2liftkat said:
So much great convo in here! Always learning! What? Didn't you just say you didn't feel recovered? Deads are your whole body... Rest stubborn! You kick constant butt! Gotta give your body time to recover!
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Better listen to Momma!!!
 
Lots and lots of glute activation and hamstring stretches. I was soooo tight and cramping.

Barbell Deadlift

Set 1 : 170x5
Set 2 : 210x5
Set 3 : 245x5
+Belt
Set 4 : 295x5
Set 5 : 330x5
Set 6 : 370x8 (10# 8's PR)

Meh. I wanted 10. They ALL felt heavy.

love2liftkat said:
So much great convo in here! Always learning! What? Didn't you just say you didn't feel recovered? Deads are your whole body... Rest stubborn! You kick constant butt! Gotta give your body time to recover!
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Once again, you spoke too late. ;)

turff49 said:
Better listen to Momma!!!
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I should've. I think I bruised an ab or something. Minor sore spot just between my rib and stomach on the left side. Prob just all those reps hitting that loose end of the belt. Lol
 
wasme said:
Nice liftin'
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Thanks Simon.

I just realized that I was supposed to do two down sets today, being 5's week.

Damn.

I guess it kinda was a day off.
 
RegisterJr said:
Thanks Simon. I just realized that I was supposed to do two down sets today, being 5's week. Damn. I guess it kinda was a day off.
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You need to head back to the gym and redo then...lol

Congrats on the PR man!

I drove through Jacksonville on I95. That dang road construction should have you all bruised up...
 
turff49 said:
You need to head back to the gym and redo then...lol

Congrats on the PR man!

I drove through Jacksonville on I95. That dang road construction should have you all bruised up...
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I'm ok with the lessened volume. I really didn't have a whole lot of time left anyway to change and get out of there.

They started that construction, The Better Jacksonville Plan, when I was like 10. lol

It's never ending.
 
Nice work on those deads. It's great to see all the helpful advice in here. It's my triceps that are aching when I bench. Is it odd that this may have come from going heavy on deadlifts? I can't nail down the cause of the pain. I hope you get some recovery time in.
 
MARK_ said:
Nice work on those deads. It's great to see all the helpful advice in here. It's my triceps that are aching when I bench. Is it odd that this may have come from going heavy on deadlifts? I can't nail down the cause of the pain. I hope you get some recovery time in.
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I don't ever feel triceps on Dl, but until Hyde spoke up no one else related to my bicep issue.
 
RegisterJr said:
I don't ever feel triceps on Dl, but until Hyde spoke up no one else related to my bicep issue.
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It's interesting to see how people notice different things. I haven't worked biceps in about 1 month because it's not in this program. I wonder if that could be part of the problem as well. I have to release my grip from the bar slowly after benching because my triceps are screaming at me.
 
My bicep stopped hurting. now it's just a constant tight feeling by my elbow not sure how to fix it

I feel my triceps in DL because I'm squeezing the bar so hard to keep hold of it
 
MARK_ said:
It's interesting to see how people notice different things. I haven't worked biceps in about 1 month because it's not in this program. I wonder if that could be part of the problem as well. I have to release my grip from the bar slowly after benching because my triceps are screaming at me.
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I gave up arm work for a while and I think if anything it's harming me, not having them in increase in strength as the compound lift does.
 
Duramaxhd said:
My bicep stopped hurting. now it's just a constant tight feeling by my elbow not sure how to fix it I feel my triceps in DL because I'm squeezing the bar so hard to keep hold of it
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No pain and doesn't negatively affect the left?
 
Duramaxhd said:
My bicep stopped hurting. now it's just a constant tight feeling by my elbow not sure how to fix it I feel my triceps in DL because I'm squeezing the bar so hard to keep hold of it
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I'm thinking that could be part of it. I'm trying to stay away from wraps if I can
 
Lots of great help in here. Nice DL PR! Does the arm sleeve compression help the bicep?
 
Duramaxhd said:
No not so far it more annoying then anything cause I feel it pulling when I straighten my arm
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I feel this as well. When I full extend my arms in my bench I can really feel the soreness in my tricep. If I don't lock out, then I don't have the soreness.
 
MARK_ said:
I feel this as well. When I full extend my arms in my bench I can really feel the soreness in my tricep. If I don't lock out, then I don't have the soreness.
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U could be hyperextending your elbows I used to be guilty of this caused me a lot of pain
 
kenpoengineer said:
Lots of great help in here. Nice DL PR! Does the arm sleeve compression help the bicep?
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Absolutely it helps. I didn't start to feel it until I passed 200. Without the cuff directly on my bicep I would've felt it at 145, prob.

I could deal with the discomfort, really, but for some reason it won't lift off certain amounts. Like I couldn't unrack 250 several weeks ago. Then it was 240. Now 230 feels almost impossible.
 
You guys need to do some trigger point releases. Sounds like you might have some knots and need to get them relaxed/released.. I've had them in my tricep and forearms but never my bicep...
 
turff49 said:
You guys need to do some trigger point releases. Sounds like you might have some knots and need to get them relaxed/released.. I've had them in my tricep and forearms but never my bicep...
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I don't think it's that on my bicep. I try and feel for knots all the time and do personal massaging on it.

I do plan on seeing a chiro tho.
 
turff49 said:
You guys need to do some trigger point releases. Sounds like you might have some knots and need to get them relaxed/released.. I've had them in my tricep and forearms but never my bicep...
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I'm not familiar with trigger point releases. How does that work? Can I do it myself?
 
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