TGR's Modified PowerBuilding v2.0

liftandswim said:
Fuk trying to quote you. I hate this stupid update.

But if it felt good, I wouldn't worry about changing a thing.
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10-4. Yeah, even my wrists felt solid.
 
Good news! I not only passed the test, I get the promotion as well!
 
joh408 said:
Congrats on the squat pr and the promotion! Great work man
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Thanks man. Looking forward to your return. Hope all is well
 
HECK YEAH!!! Awesome job! That's one amazing day!! Congrats on both the PR and the promotion!! Very exciting!
 
I don't think these things are separate - your successes are physical manifestations of all the efforts you've been steadily working towards, one step at a time, for a long time. Relish your blessings & these victories. And use them as fuel to keep on keepin' on :)
 
love2liftkat said:
HECK YEAH!!! Awesome job! That's one amazing day!! Congrats on both the PR and the promotion!! Very exciting!
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Hyde said:
I don't think these things are separate - your successes are physical manifestations of all the efforts you've been steadily working towards, one step at a time, for a long time. Relish your blessings & these victories. And use them as fuel to keep on keepin' on :)
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Thank you.

Chest day today. If there is no bicep pain then it'll be one helluva week.
 
CHEST-

WARMUP 1:
SS w/ Banded RC work

Bench Press Machine 150

Set 1 : 70x12
Set 2 : 100x12
Set 3 : 100x15

WARMUP 2:
SS w/ banded RC work

Wide Grip Lat Pulldown 160

Set 1 : 80x30
Set 2 : 80x20

HAMMER CURLS x30, x35

Barbell Bench Press 283.67

Set 1 : 45x10
Set 2 : 105x5
Set 3 : 130x5
Set 4 : 150x3
Set 5 : 190x3
Set 6 : 210x3
Lift Off-
Set 7 : 230x7 (7's PR; failed 8)

Not bad for all that bicep pain before. 9 would give me a new 1RM PR.

Done After Banded Work-
Set 8 : 135x7


Banded Bench 170.5
-DBL wrapped Pro Mini on each side-

EVERY :30 on the :30
SPEED

Set 1 : 155x3
Set 2 : 155x3
Set 3 : 155x3

Set 4 : 135x3
Set 5 : 135x3
Set 6 : 135x3

Leverage Chest Press 135
SS w/ PAs x20

Weight per side-

Set 1 : 90x15
Set 2 : 90x9
Set 3 : 70x12
DROPSET-
Set 4 : 70x10
Set 5 : 45x10

I am drenched, but I still wish I had more time.

Bench seems like it may be back on track to increase.

Headed to the hunting camp to prep the camper some more.
 
ROCKIN that chest! Nice job!
 
Congrats on that Squat PR Thomas.. looked good! And on the promotion - nice!

I see you celebrated both with a bench pr... ;)
 
kenpoengineer said:
ROCKIN that chest! Nice job!
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Thanks Mark. Still way short of your volume tho.

wasme said:
Congrats on that Squat PR Thomas.. looked good! And on the promotion - nice!

I see you celebrated both with a bench pr... ;)
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Thanks man. If I only hit 230 for one I would've found a way to call it a PR.

It is the first time I benched in crocs....

PR!!
 
We gotta work on getting your bench #'s up! Your squat and DL #'s are soaring! Good start on doing just that - nice PR Thomas...but I want more!!! lol
 
turff49 said:
We gotta work on getting your bench #'s up! Your squat and DL #'s are soaring! Good start on doing just that - nice PR Thomas...but I want more!!! lol
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If I can stay healthy I see some increases on the bench also. Thanks Brian.

Duramaxhd said:
Nice work bud and I think all your numbers are great considering the average person can't do 225 for a single
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Thanks D. It's just low in comparison to other lifters. Granted, most guys at my gym that press more squat and pull less, or not at all.
 
Yeah, not sure how I worded it came across right. I see Thomas bench significantly increasing if his bicep cooperates. He's got the frame and strength to bench 300 plus easy. I just want him to get there as much as he does lol! I'm excited for him.
 
ARMS

1m rests on all-

WARMUP:

Cable Rope Triceps Pushdown 168

Set 1 : 60x10
Set 2 : 80x10
Set 3 : 100x10
Set 4 : 120x12
Set 5 : 120x12
Set 6 : 100x12
Set 7 : 100x12

SUPERSET 1:

Cable Rope Hammer Curls 195

Set 1 : 100x20
Set 2 : 110x15
Set 3 : 120x15
Set 4 : 130x15 PR

Dumbbell Tricep Kickback 44.33

Pronated-

Set 1 : 30x8
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 35x8

SUPERSET 2:

Banded Barbell Curl 93.33
Red band-

Set 1 : 65x10
Set 2 : 70x10
Set 3 : 65x10
Set 4 : 65x9
+
Drop band-
Set 5 : 65x5

Kettleball Lying Extension 49

Set 1 : 35x12
Set 2 : 30x12
Set 3 : 30x12
Set 4 : 30x10

SUPERSET 3:

Cable Reverse Grip Triceps Pushdown 166.67

Set 1 : 100x20
Set 2 : 100x17
Set 3 : 80x20

Barbell Reverse Curl 86.67

Set 1 : 50x22
Set 2 : 50x20
Set 3 : 50x20

Over in under an hour. Mad pump.

Once again I'm behind on everyone's logs. I'll catch up later, after food prepz.
 
Everyone knows people who benched 315 their junior year of highschool, and there's usually some big fat kid that does 405 raw too at most schools senior year (no disrespect), but those people are natural benchers. But for the average guy who isn't, I'd say your bench numbers are very appropriate for the time you've been training seriously. We tend to focus on the exceptional lifters so much that we forget to pay attention to what's actually par for the course.

Lillibridge just squat over 1,000lbs in wraps and a belt at 308. Plenty of 308s in multiply have yet to hit their 1,003 squat after many years, some decades even, of brutal work. Are they not strong as oxen, just because Eric is the only human to have done it without the suit?
 
I get your point. I'll attempt 1,000 this week...
 
Nice PR. That's a lot of work on those arms. Good job
 
MARK_ said:
Nice PR. That's a lot of work on those arms. Good job
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Thanks Mark. Arms are the recreational fun day.

Duramaxhd said:
I would give I mad respect if u could stand up will 1000#
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I wonder what my limit truly is, just standing there. Not that it matters, really.

Disrespect for my abilities noted. ;)
 
wasme said:
Nice arms session Thomas, got one in myself this afternoon.. and finally did a 100 repper... damn!
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Headed to pick up kiddo, and I'll check in when I get back. Yeah, those 100's are no joke....

Thanks man.
 
Your progress is just amazing!! Steady getting stronger and stronger!
 
Various hip and hamstring stretching throughout...

Lying Leg Curls 106.67

Set 1 : 50x20
Set 2 : 65x10
Set 3 : 80x10

Barbell Deadlift 505.67

Set 1 : 180x5
Set 2 : 220x5
Set 3 : 255x3
+Belt?
Set 4 : 335x3
Set 5 : 370x3 (chalk-less PR?)
+Chalk
Set 6 : 410x7 PR (6 would've been a PR too)

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Barbell Good Morning 215.83

Set 1 : 135x10
Set 2 : 185x5
Set 3 : 135x15

This puts my estimated single at 505. This took everything in me, and my form slowly started falling apart at the end (high hips).

I have a feeling this is going to be a good week on squats, too. Despite the fact that I don't feel like I need to, next week will be a deload. I can't +2-4 PR every week.

Exactly 1 month ago my 410 max was 3, and 3 mo's ago my 7's Max was 350. Talk about progress....

FWIW, I've hit huge PRs since warming up my hammies pre DL and squat.
 
Woohoo! Congrats on that PR!

Side note: Is it me or are you wearing the belt too high? It looks way high over the lower back thus no back support.
 
kenpoengineer said:
Woohoo! Congrats on that PR!

Side note: Is it me or are you wearing the belt too high? It looks way high over the lower back thus no back support.
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On DLs I can't wear it any lower and still sit back. This could be because of my ever increasing belly. lol

That said, I feel the core support where it's at and no low back pain. Without the belt I can tell a huge difference.

I think as long as it keeps your core tight it's doing what it's supposed to.

Thanks Mark!
 
Agree as long as you feel the support. You're not fat! You're thick! Lol
 
kenpoengineer said:
Agree as long as you feel the support. You're not fat! You're thick! Lol
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It used to be that my wife would say "why don't you try/eat X, you'll burn it off". Now she's starting to say "do you REALLY need that?".

:(
 
RegisterJr said:
It used to be that my wife would say "why don't you try/eat X, you'll burn it off". Now she's starting to say "do you REALLY need that?".

:(
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Lol!! My wife is always aware of calories and healthier foods. Last night was black beans and browned ground turkey tacos, for example. She also doesn't bring in any form of junk food snacks. This makes it hard for me in hitting calorie goals sometimes.
 
kenpoengineer said:
Lol!! My wife is always aware of calories and healthier foods. Last night was black beans and browned ground turkey tacos, for example. She also doesn't bring in any form of junk food snacks. This makes it hard for me in hitting calorie goals sometimes.
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I wish my wife wouldn't bring in junk. It's been hard recently staying away from the sweets.
 
RegisterJr said:
I wish my wife wouldn't bring in junk. It's been hard recently staying away from the sweets.
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With my latest glucose and HA1C tests being diabetic borderline, no more sugar for me! Waist has dropped an inch in a month, but it's HARD staying away from sweets!
 
You are turning into a machine on these workouts, awesome numbers Thomas! Love all these PR's.

I know you aren't going to believe this but: I wouldn't do a deload unless 1 of 2 reasons. Setting up for some all out max single PR's or your body is feeling the fatigue to the point of not making progress or injury is inevitable. If not one of those 2 then keep nailing it! Remember, you said deload, now you could do a normal workout and stay at 70-80% of normal lifts...
 
turff49 said:
You are turning into a machine on these workouts, awesome numbers Thomas! Love all these PR's.

I know you aren't going to believe this but: I wouldn't do a deload unless 1 of 2 reasons. Setting up for some all out max single PR's or your body is feeling the fatigue to the point of not making progress or injury is inevitable. If not one of those 2 then keep nailing it! Remember, you said deload, now you could do a normal workout and stay at 70-80% of normal lifts...
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You make a good point, and it was only a week ago that I spaced out my normal week into two weeks.

Thanks Brian!
 
kenpoengineer said:
Woohoo! Congrats on that PR!

Side note: Is it me or are you wearing the belt too high? It looks way high over the lower back thus no back support.
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A lot of guys like to wear their belt high on deadlift. I prefer mine over my sternum. The back support comes from pushing against the belt and breathing into your lower back.
 
RegisterJr said:
I wish my wife wouldn't bring in junk. It's been hard recently staying away from the sweets.
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You wouldn't want to come to my house then with all of this never ending baking I do! Haha

Awesome job on the PR!!!
 
love2liftkat said:
You wouldn't want to come to my house then with all of this never ending baking I do! Haha

Awesome job on the PR!!!
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We'd just have to change the sugar to protein powder. :)

Thanks Kat!
 
turff49 said:
You are turning into a machine on these workouts, awesome numbers Thomas! Love all these PR's.

I know you aren't going to believe this but: I wouldn't do a deload unless 1 of 2 reasons. Setting up for some all out max single PR's or your body is feeling the fatigue to the point of not making progress or injury is inevitable. If not one of those 2 then keep nailing it! Remember, you said deload, now you could do a normal workout and stay at 70-80% of normal lifts...
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I think Turff is spot on, fwiw to you. 70-80% type of deload on the main movements, not a peaking/healing snoozefest. You might even be able to get away w/ the 70-80% normal just on the lower body days too & keep going on upper; pressing can tolerate a lot more frequency & intensity.
 
3's Wk, Shoulders-

WARMUP:

Various banded RC work and PAs-

Wide Grip Lat Pulldown 133.33

Set 1 : 80x20
Set 2 : 80x20

Barbell Shoulder Press 165.33

Set 1 : 45x10
Set 2 : 75x5
Set 3 : 90x5
Set 4 : 110x3
+Belt
Set 5 : 140x3
Set 6 : 155x2
Set 7 : 155x2
Set 8 : 155x2
Set 9 : 140x3
Set 10 : 140x2

SUPERSET 1:

Barbell Reverse Grip Incline Bench Press 158.33

Set 1 : 45x10
Set 2 : 95x20
Set 3 : 105x10
Set 4 : 95x10

KB Upright OHP 30

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

I couldn't find the 25 and my grip wasn't strong enough for the 30.

SUPERSET 2:

Leverage Incline Chest Press 120

Set 1 : 45x20
Set 2 : 70x20
Set 3 : 80x15
Set 4 : 90x10

KB One Arm Front Raise 22.8
(Holding straight out)

Set 1 : 18x8
Set 2 : 15x8

SWITCH TO-

Weight Plate Front Raise 33.33

Set 1 : 25x10
Set 2 : 25x10

SUPERSET 3:
W/ PAs x20

Hex Press 70

Set 1 : 50x12
Set 2 : 50x12
Set 3 : 50x10

DB Palm-Up Front Raise 26.67

(New to me; some dude recommended doing them on a bicep cable machine backwards. I'll try that next time)

Set 1 : 10x20
Set 2 : 20x10

I went in feeling the least motivated that I've felt in a long time. I ate a double cheeseburger and a lot of fries last night, so I guess I have to blame that. The bloat was real this morning.

I can't come up with any reason why I couldn't hit 155 for triples. That still would've been way short of my PR. Oh well, RC felt good and there was zero bicep pain.

Good thing I didn't plan to do upper back today. My grip was about 40% on the pull downs after yesterday.
 
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