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TGR's Modified PowerBuilding v2.0

WARMUP, plus various stretches and 5/10# plate raises...

Wide Grip Lat Pulldown 116.67

Set 1 : 70x20
Set 2 : 80x20

Barbell Shoulder Press 159.5

Set 1 : 45x5
Set 2 : 45x5
Set 3 : 75x5
Set 4 : 95x5
Set 5 : 110x5
Set 6 : 130x5
+Belt
Set 7 : 145x3
Set 8 : 145x3
Set 9 : 135x5
Set 10 : 135x5
Set 11 : 135x5

Barbell Bench Press 246.67

+Belt
Set 1 : 45x5
Set 2 : 95x5
Set 3 : 155x5
Set 4 : 190x5
Set 5 : 215x8
Set 5 : 185x10
-Belt
Drop Set-
Set 6 : 185x10
Set 7 : 135x5

From this point forward I was all over the place multi-setting with no breaks, to 30s breaks at times.

Leverage (HS) Shoulder Press 67.5
(Wt per side)

Set 1 : 45x15
Banded Set Here
Set 2 : 45x12
Set 3 : 45x10

Rev-Incline Cable Front Delt Raise 26.67

Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10

Banded Hammer Strength Shoulder Press 54

Set 1 : 45x6

KB Swing 36

Set 1 : 30x6 Drop-
Set 2 : 20x4
Set 3 : 20x10

OHP SUCKED!!

I should've had 145x5 with ease. I can't figure out why I was off. Cals were up yesterday, sleep was good, and there was no pain.

Bench was below average, however I didn't warmup prior to and did all that OHP first. I'm happy with it. I'm also happy with the belted bench work. I can focus more on other things like leg drive, lat involvement, and taking stress off my biceps. Worked well in that. I think I'll use it more often. Also, I will start benching every OHP day. I could use the practice.

I took Turffs suggestion and hit some hammer strength, but at the point I didn't have a lot of strength. I noticed that I could widen my grip on them and my shoulder do import on them wasn't as prevalent. These may help me have better shoulders too.

Enough babbling. Hopefully I won't be training today and I can play on some logs.
 
Also, stomach issues. Pre gym, intra, and now post. Thank God it wasn't squat or DL day.
 
Nice work Thomas. Awful lot of volume in all your training. I wouldn't be to hard on yourself with the OHP. You put a lot of reps up all around. Those shoulders were probably a bit worn out.
 
MARK_ said:
Nice work Thomas. Awful lot of volume in all your training. I wouldn't be to hard on yourself with the OHP. You put a lot of reps up all around. Those shoulders were probably a bit worn out.
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Thanks Mark. YOu may be right. I've been doing a lot of shoulder mobility and pull-aparts recently.
 
I wouldn't worry to much about OHP it seems to be one of the lifts with the most ups and downs your still a strong SOB
 
Duramaxhd said:
I wouldn't worry to much about OHP it seems to be one of the lifts with the most ups and downs your still a strong SOB
Click to expand...

Thanks man.

wasme said:
As per norm, you just went in did your thing and crushed the iron.. nice job
Click to expand...

Front delta took a beating. I guess that's a plus. Thanks Simon.
 
Kroc Row 180

Set 1 : 40x10
Set 2 : 60x8
Set 3 : 75x5
Set 4 : 90x30 R
Set 5 : 90x30 L

No straps. 30's PR

KB Swing 38

(SUPERSET W/ the first few sets of Pendlays. Warmed me up nicely)

Set 1 : 30x5
Set 2 : 30x8
Set 3 : 30x8

Banded Pendlays 196.33

-Pro Light Mini (Orange) wrapped on each end and stand on it. No straps.

Set 1 : 135x8
Set 2 : 155x8
Set 3 : 155x8
Set 4 : 155x8

Banded Barbell Row 215.83

(Banded the same way.)

Every :30 on the :30

Set 1 : 185x5
+Straps
Set 2 : 185x5
Set 3 : 185x5
Set 4 : 185x5
Set 5 : 185x5

Meadows Row 173.33

Set 1 : 45x10
Set 2 : 70x10
Set 3 : 100x22 R
Set 4 : 100x22 L

Rep PR?

Wide Grip Pulldown Behind The Neck 205.33

Set 1 : 140x14
Set 2 : 10x10
Set 3 : 100x20

Lays were fried....

I wasn't planning to do a high rep meadows row. I was gonna hit 100 for 3-4 sets of 10, but I saw a sign that pissed me off.

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I've always known that they don't like chalk, but seeing it posted makes me think they're specifically talking about me. Just like when they put up 30 signs saying No Bags On The Gym Floor. In the only person I know of in there that uses chalk.

I've been a member since I was 16. That's 17 years. Even when I moved to Ft Campbell, I still caught up all my dues.

I will chalk over a towel, but if words are ever exchanged over me using chalk, I'm out.
 
I agree that OHP progress is elusive at times. IMO, it's a total body lift that incorporates so many muscle groups - core, legs, delts, pecs, etc. If one muscle group, that's used here, is fatigued then the lifted weight drops. You are killing these workouts!
 
Nice Rowing Thomas. I see you are doing cardio while lifting now. A lot of reps man!
Wow, a gym that doesn't allow chalk... The "new" age of gyms, unreal. Turning them into "fitness" centers now.
You need to look around and find an "old School" gym to workout at.
 
kenpoengineer said:
I agree that OHP progress is elusive at times. IMO, it's a total body lift that incorporates so many muscle groups - core, legs, delts, pecs, etc. If one muscle group, that's used here, is fatigued then the lifted weight drops. You are killing these workouts!
Click to expand...

That makes sense. Thanks Mark.

turff49 said:
Nice Rowing Thomas. I see you are doing cardio while lifting now. A lot of reps man!
Wow, a gym that doesn't allow chalk... The "new" age of gyms, unreal. Turning them into "fitness" centers now.
You need to look around and find an "old School" gym to workout at.
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It's hard to just switch because of the time I go. Someone suggested sidewalk chalk. I could use a black and put it directly on the bar. I also just ordered some liquid chalk that supposedly doesn't transfer over from your hands. We'll see if that helps. If that's not allowed either I'll have to leave.

I like gettin' the sweat going on lat work. Thansk mang
 
Nice work man, since I've switched OHP to doing it more for reps/volume I think I've gotten stronger with it. I also like doing lateral raises for the delts. I'm kinda naturally stronger at OHP then I am benching, for whatever reason though.
 
RegisterJr said:
Kroc Row 180

Set 1 : 40x10
Set 2 : 60x8
Set 3 : 75x5
Set 4 : 90x30 R
Set 5 : 90x30 L

No straps. 30's PR

KB Swing 38

(SUPERSET W/ the first few sets of Pendlays. Warmed me up nicely)

Set 1 : 30x5
Set 2 : 30x8
Set 3 : 30x8

Banded Pendlays 196.33

-Pro Light Mini (Orange) wrapped on each end and stand on it. No straps.

Set 1 : 135x8
Set 2 : 155x8
Set 3 : 155x8
Set 4 : 155x8

Banded Barbell Row 215.83

(Banded the same way.)

Every :30 on the :30

Set 1 : 185x5
+Straps
Set 2 : 185x5
Set 3 : 185x5
Set 4 : 185x5
Set 5 : 185x5

Meadows Row 173.33

Set 1 : 45x10
Set 2 : 70x10
Set 3 : 100x22 R
Set 4 : 100x22 L

Rep PR?

Wide Grip Pulldown Behind The Neck 205.33

Set 1 : 140x14
Set 2 : 10x10
Set 3 : 100x20

Lays were fried....

I wasn't planning to do a high rep meadows row. I was gonna hit 100 for 3-4 sets of 10, but I saw a sign that pissed me off.

Invalid Link Removed

I've always known that they don't like chalk, but seeing it posted makes me think they're specifically talking about me. Just like when they put up 30 signs saying No Bags On The Gym Floor. In the only person I know of in there that uses chalk.

I've been a member since I was 16. That's 17 years. Even when I moved to Ft Campbell, I still caught up all my dues.

I will chalk over a towel, but if words are ever exchanged over me using chalk, I'm out.
Click to expand...

I am sorry this happened to you. I had a bad experience at a YMCA with chalk that ultimately led to me having my membership revoked. I would use chalk and had an agreement with the staff that it was okay so long as I would clean up after, which I always did. One day, I showed up and there was chalk everywhere in the only squat rack they had. Despite just arriving there, I was accused of it being me and I was told to clean up or have my membership revoked. I cleaned up someone else's mess and then my membership was revoked anyway, lol. I had been in trouble previously before though for deadlifting too loud. I was rather fortunate that time because an older gentleman came to my rescue when I was getting chewed out. He told the employee that it was inspiring to see someone going after the weight for the change and that some of the other members enjoyed watching it too.
 
wasme said:
Strong work Thomas, sucks about all the 'rules'..
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Thanks Simon.

HJH said:
I am sorry this happened to you. I had a bad experience at a YMCA with chalk that ultimately led to me having my membership revoked. I would use chalk and had an agreement with the staff that it was okay so long as I would clean up after, which I always did. One day, I showed up and there was chalk everywhere in the only squat rack they had. Despite just arriving there, I was accused of it being me and I was told to clean up or have my membership revoked. I cleaned up someone else's mess and then my membership was revoked anyway, lol. I had been in trouble previously before though for deadlifting too loud. I was rather fortunate that time because an older gentleman came to my rescue when I was getting chewed out. He told the employee that it was inspiring to see someone going after the weight for the change and that some of the other members enjoyed watching it too.
Click to expand...

The loudness issue may come up eventually too. I do ease the weight down, but it can't not be loud (I wear headphones).

I have a corporate girl on my side if something happens. Surely she would put a bug in the owners ear.
 
Rest day tomorrow. Well, kind of. Heading to the hunting camp tonight and tomorrow is a work day; repairing and replacing fencing.
 
Dude go to a real gym. At least for pulling. That's what I do. My buddies have done alright though with Mammut Liquid Chalk - they actually like it better than powder and use it in comp even. I think it works just as good also, but I prefer powder. But the Mammut doesn't leave chalk dust; you just clean your hands and wipe the bar down afterward.
 
Hyde said:
Dude go to a real gym. At least for pulling. That's what I do. My buddies have done alright though with Mammut Liquid Chalk - they actually like it better than powder and use it in comp even. I think it works just as good also, but I prefer powder. But the Mammut doesn't leave chalk dust; you just clean your hands and wipe the bar down afterward.
Click to expand...

I ordered some that supposedly works like a resin and doesn't transfer over to the bar even. We'll see.

My gym options are limited because of the time I go. My rest-time can't afford to get up earlier for travel, and it has to be open by 0400.
 
It's May, and it's 48°.

This is Florida. lol

I'm not gonna lie, I love it. The feels remind me of Jamaica. Cool nights, 80° days. Wish it was always like this.
 
RegisterJr said:
It's May, and it's 48°.

This is Florida. lol

I'm not gonna lie, I love it. The feels remind me of Jamaica. Cool nights, 80° days. Wish it was always like this.
Click to expand...

It's 50 here right now - perfect lifting temperature!
 
Under...
 
Jealous! I've been sweating my ass off since about midnight last night. I expect my first spontaneous ball sweat of the year tomorrow.
 
It got up to 80. Hot enough for nailed barbed wire, digging culverts, and trimming trees. There was definitely some ball sweat going on.
 
I mean is.
 
75 and sunny in the Lou. Honestly perfect day here - no sweating but can wear a tank top comfortably and you don't need A/C on yet. Took the opportunity to have some of my training partners let me drag them on the sled out back after deadlifting today. Perfect weather! When it's like 90 that's gonna be terrible.
 
Have a nice time at your camp. Bring some chalk and chalk everything you lift, making loud noises as you do it :)
 
Dang. I wanted to go hit legs today and get a rep PR on squats, but the wife just gave me a list of chores to do that might make that impossible.

We'll see what happens...

I like the new additions to MyFitnessPal.

It breaks down what time of day you're getting your cals:

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A week view:

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And a break down of a specific macronutrient by time of day and week; protein by time of day here:

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liftandswim said:
Elyria. Westside suburb. About an hour from mentor! I'm a graduate student at CSU though, so I'm downtown a lot.
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Small world. Graduated from CSU myself back in 1983! Lol
 
No lifting today. :(

Gonna eat some Hooters with the wife (her choice, oddly) and then proceed to knock out the house chores.

Beautiful day out..

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wasme said:
The myfitnesspal addition looks really useful too. Nice pic, this is from hooters?
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Yes. Sometimes we put the boat in and come up that way. The one downtown has a better water view.
 
I'll go to Hooters for the scenery but the food sucks... I've been known to make a sacrifice to eat there though...lol!
 
turff49 said:
I'll go to Hooters for the scenery but the food sucks... I've been known to make a sacrifice to eat there though...lol!
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Yeah, not a fan of the food. A large percent of the girls aren't that attractive to me though. But here in Florida there are better paying "sexy" jobs than hooters. It's kind of for the 18-22yo's.

I will say, I LOVE their wing sauce. Sometimes I would swing by and pick up their 911 and take it home to add to my grilled chicken. I tried Hot Garlic today, a newer one, and I really, really like it. I'll likely get some more of it if I can't figure out how to duplicate it.
 
Warmup with hip/hamstring mobility:

Lying Leg Curls 120

Set 1 : 50x15
Set 2 : 65x15
Set 3 : 80x15

Banded RC work, hammers x30...

Barbell Squat 441

Set 1 : 45x5
Set 2 : 45x5
Set 3 : 150x5
Set 4 : 180x5
Set 5 : 210x5
Set 6 : 255x5
+BELT
Set 7 : 280x5
Set 8 : 315x12 PR
-BELT
Set 9 : 280x5
Set 10 : 255x5 (BOX; on a low bench)

Box squats I focused on sitting back and keeping my shins as straight as possible. Was tough, and the descent took 3-4 seconds.

Leg Press Machine One Leg Press with Wide Stance 120

Set 1 : 90x10 L
Set 2 : 90x10 R
+ both legs xFAIL

Ran out of time.

The squat PR killed me. On rep 6 I thought i was about done. I kept playing over in my head "6 more...", and trying not to look down at my legs through the mirror.

I also focused hard on keeping weight on my heels. On my 330 PR a week ago I saw a rep where I came off me heels.

I also lost air on the 12th rep. Kinda scared me coming up.

Critiques welcomed. Gonna look at it now myself...

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I'll catch up on logs here shortly.
 
315 x 12! SMHS. Very nice, congrats!
 
I had to watch it a few times...got fixated on half-squat next to you...lol

Nice PR Thomas! You seem to keep your upper body slightly bent over, is there a reason for this? Less strain on lower back or something....
 
kenpoengineer said:
315 x 12! SMHS. Very nice, congrats!
Click to expand...

turff49 said:
I had to watch it a few times...got fixated on half-squat next to you...lol

Nice PR Thomas! You seem to keep your upper body slightly bent over, is there a reason for this? Less strain on lower back or something....
Click to expand...

Because of where the bar sits doing low bar. If I lean back the bar will fall or my wrists will break. lol

Thanks man.
 
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