TGR's Modified PowerBuilding v2.0

turff49 said:
X 4 is great! You're still nursing a tender muscle...
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wasme said:
Solid job man. Ridiculous about the gym back, you have an obvious need for it too.
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Hyde said:
And I woulda squat 600lbs by now if....*insert unrealistic excuse that doesn't account for real life*

Don't sweat it man. It's all part of the game, and this game is a marathon. You're doing great!
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Thanks guys.
 
Resting this weekend. Gonna give the ole rib some down time, and take the kids out knee and wake boarding today.
 
Sounds like the best plan too. Heal up my man!! And enjoy the beach...!
 
Nice bench work. Especially the 4 at 240. Enjoy the rest time
 
Strong numbers man. That ohp Is climbing for sure. Been slackin on people's logs but from the looks of it ur progressing nicely bro
 
atanocc said:
Strong numbers man. That ohp Is climbing for sure. Been slackin on people's logs but from the looks of it ur progressing nicely bro
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Thanks Allen.
 
Speaking of, I think I'll go OHP today.. Maybe some arm work, too. My legs were trashed from Thursday, and still feel too weak to DL.
 
OHP and triceps, singles week:

Warmups:
Lat pull downs
Banded RC work

Barbell Shoulder Press 175

Set 1 : 45x10
Set 2 : 70x5
Set 3 : 90x5
Set 4 : 105x3
Set 5 : 140x5 Beltless PR?
+Belt
Set 6 : 155x3 3's PR
Set 7 : 170x1
Set 8 : 175x0
Set 9 : 175x0
Set 10 : 135x5

SUPERSET 1:
CGBP/plate raise/PAx10
1m rests

Barbell Close Grip Bench Press 225

Set 1 : 45x10
Set 2 : 135x20
Set 3 : 155x10
+Pro Mini wrapped under bench
Set 4 : 135x12
Set 5 : 135x10
-band
Set 6 : 135x10

Weight Plate Front Raise 33.33

Set 1 : 25x10
Set 2 : 25x10
Set 3 : 25x10
Set 4 : 25x10
Set 5 : 25x10

SUPERSET 2:
Ext/OB 30s rests

Cable Rope Overhead Triceps Extension 83.33 (not actual weight)

Set 1 : 50x20
Set 2 : 45x15
Set 3 : 45x12

Banded O&B's 1.4
-pro light mini

Set 1 : 1x12
Set 2 : 1x10
Set 3 : 1x10

SUPERSET 3;
PD/FP 45s rests

Cable Reverse Grip Triceps Pushdown 133.33

Set 1 : 80x20
Set 2 : 80x15
Set 3 : 80x15
Drop Set-
Set 4 : 80x15
Set 5 : 60x7
Set 6 : 40x15

Banded Face Pull 1.67
(Actually a rear delt pull)
Pro light mini

Set 1 : 1x20
Set 2 : 1x10
Set 3 : 1x15
Set 4 : 1x20

Good day in the gym. Bicep was 100% pain free, RC was 100% as well.

Rib feels about 20-30% of what it was.

Random dude at the gym stared me down like he was wanting to fight or hold hands. Can't figure out which.
 
Duramaxhd said:
Nice work I see the 5lbs got u it happens

My vote is hold hands lol
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It sure did. 170 wasn't exactly fast, but I was certain 175 was happening. Oh well.

Thanks man.

rob112 said:
2nd the hold hands lol

Very solid session there, and nice pressing big dawg
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Thanks Rob.

I don't know what his deal is. This isn't the first time he's done this to me.
 
Blow him a kiss next time...lol

Nice PR man!
Glad everything is feeling better too!!
 
turff49 said:
Blow him a kiss next time...lol

Nice PR man!
Glad everything is feeling better too!!
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He's bigger than me, so I won't poke the bear.

Thanks Brian.
 
Such a hectic weekend. I'll try and get into all the logs later tho evening, but may not until tomorrow.

Tomorrow starts the cut to 200. Sitting at 225.8
 
Nice work - sometimes that last 5lbs on a press makes a world of difference, especially after a 95%+ lift prior. Next time go straight to 175 perhaps. And a face pull is always a rear delt pull lol - if not, you're using the wrong muscles.
 
Nice work! 170 OHP is excellent. Maybe that guy wanted whatever your using and was trying to figure out how to approach you and ask. Or maybe he just thought you were cute
 
Hyde said:
Nice work - sometimes that last 5lbs on a press makes a world of difference, especially after a 95%+ lift prior. Next time go straight to 175 perhaps. And a face pull is always a rear delt pull lol - if not, you're using the wrong muscles.
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Well, instead of the typically pull-towards-face, it was more like a rear delt fly.

Duramaxhd said:
GL on the cut man I've always desired to be 200 but have never made it
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It just takes so long....

MARK_ said:
Nice work! 170 OHP is excellent. Maybe that guy wanted whatever your using and was trying to figure out how to approach you and ask. Or maybe he just thought you were cute
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Thanks Mark
 
I haven't had much time to read recently as I've been preparing for a test for work this coming week. I just skimmed over some of the Mountain Dog book, so I'll post my thoughts as I go and how I will or will not implement his recommendations. As most of you know, I very much enjoyed running the MD program.

His first chapter starts with his reasoning of why he picks the warmups, or first exercises and schematics of specific lift days.

For example, on chest day he likely started you with work-ups to 10-12 on DBs or various machines, sometimes with no ******* (constant tension) and sometimes with a lower rep but a squeeze at the flex position.

His purpose is to do a machine/movement that doesn't hit your elbows, tendons, and joints, but isolates the chest/shoulder portion of the lifts and gets blood flowing.

I'm currently doing something similar with adding in rows/curls which gets the blood flowing as well in the accessory muscles of the movement, so I may do 4-5 sets on a machine/DB instead of my bar amend low-low weight pressing. I'll do similar with OHP.

For leg work he would always start with leg curls for the same purpose. Nothing fatiguing, but getting blood flow into your hams and loosing up your hips. I remember when I first started doing MD I thought this would be fatiguing but quickly found that I was more opened up and prepared to squat.

I'll incorporate this into squat and DL day with my hip activation work I do now.
 
228.5 this morning. This may be my new all-time high.

I have an eight hour class today so I decided to sleep in to not risk falling asleep in class. I figure it's going to be pretty boring.

I'll post calories tonight.
 
Good luck with the class and test today!
 
turff49 said:
Good luck with the class and test today!
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Thanks Brian!
The training today is unrelated to my test on Thursday, unfortunately.
 
First break.
Thank God I didn't get up at 0330. This is a snooze-fest.
 
Got to love training. When I went to the nuke to work I had 40hrs of training in front of a computer and teachers before I could even get through the gate
 
I hope all goes well for you today!!
 
I survived.
 
I can't imagine how bad you would've been dragging if you got up at 3:30!
 
Going to try deadlifts today. It's been just over two weeks, I believe.
 
Deadlifts:

WARMUP:

Lying Leg Curls 133.33

Set 1 : 50x20
Set 2 : 65x20
Set 3 : 80x20

Also Bulgarian Split Squat holds, hamstring and quad stretches, and various hip stretches.

Barbell Deadlift 475

Set 1 : 170x5
Set 2 : 210x5
Set 3 : 245x3
Set 4 : 330x5
+Belt
Set 5 : 370x3
Set 6 : 405x1 (chalk-less PR)
+Chalk
Set 8 : 430x1 Matches PR
Set 9 : 460x1 PR plus hold
Set 10 : 475x1 PR

Weeee!

Grip felt STRONG today.

It felt like 460 moved fast, so I went ahead and went for 475. It was not near as felt, but a 45# PR.

NO RIB PAIN!

I didn't have time to do anything else or I would done a few light sumos.

VIDEOS, critiques welcomed:

460:
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475:
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Good looking deadlifting and congrats on those PRs! 500 on the way! Should you drop your butt lower on the setup? You know I'm a newbie here trying to learn.
 
Sean posted he needs our addresses again for the promo.
 
kenpoengineer said:
Good looking deadlifting and congrats on those PRs! 500 on the way! Should you drop your butt lower on the setup? You know I'm a newbie here trying to learn.
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Thanks man. I dunno if my butt can get any lower. I try and sit back, but that almost feels like the most I can. (maybe my belly is too big. lol)

I'm open to suggests though.

kenpoengineer said:
Sean posted he needs our addresses again for the promo.
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Thanks
 
Very nice lift! You didn't even break technique. 500 next time you test. I'd build for three or four more weeks and take your shot at 500. Then it will be a lock.
 
herderdude said:
Very nice lift! You didn't even break technique. 500 next time you test. I'd build for three or four more weeks and take your shot at 500. Then it will be a lock.
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Thanks man. I've been talked into it. lol
 
Side by side speed view:

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wasme said:
Looks like 2 weeks off DL did you some good there PR boy!
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Thanks Simon!
 
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