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TGR's Modified PowerBuilding v2.0

capo180 said:
Yeah you shouldn't feel it in your shoulders at all.. Very explosive hip thrust that drives the weight airborne is all the swings are. Same type of motion as an RDL.
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This. Pretend your hands are meathooks just like when you pull; your arms should be free-floating and the only travel comes from pushing your hips through.

One of the easiest ways to know you're doing it right is to use a heavier db for you, like a 75 or so - I can't front raise this except with all my might, so it will be extremely apparent if you're trying to use the front delts instead of the hip drive. It should probably swing less than halfway up, and take a couple reps to even really build momentum.
 
I was always taught to keep the shoulder packed, so my lats are flexed slightly the entire time. Once it gets away from my hips, I pull it back into the hike position. You'll know you're doing it right if the bell stays close to your nuts in the bottom.
 
I was just starting to think I found an awesome front Delt exercise. lol
 
Barbell Close Grip Bench Press 246.67

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 185x10
Set 5 : 185x8
Set 6 : 185x10
Set 7 : 135x18

Dumbbell Hammer Curls 66.67
(Alternating; no swinging)

Set 1 : 15x10
Set 2 : 30x10
Set 3 : 40x10
Set 4 : 50x10 PR
Set 5 : 50x8
Set 6 : 50x8
Set 7 : 40x15

WALKOUTS 607.5
(Weight xSECONDS)

Set 1 : 315x5
Set 2 : 315x5
Set 3 : 405x15
Set 4 : 425x5
Set 5 : 405x10



Weighted Tricep Dips N/A
1:
Set 1 : 0x13 +
Set 2 : 0x3 Band
2:
Set 3 : 0x3 +
Set 4 : 0x15 Band

My knuckles were pointed in and the second set hurt my wrists.

Barbell Reverse Curl 90

Set 1 : 55x15
Set 2 : 60x10
Set 3 : 60x15, x10

Cable Rope Triceps Pushdown 86.67 (weight is not actual)

Set 1 : 50x22
Set 2 : 50x21

Damn. I just got my bicep feeling better. At one point the pain was unbearable and I just sat down and squeezed the bicep. It wasn't a good idea to press, curl, and hold the squat bar on the same day.

The reverse curls made it feel a little better.

On a side note, 425 felt like a million pounds. Should I be wearing a belt on these? I figured not wearing the belt would improve my actual max squat walkout, but feels these were tough.

Also could have been the lack of arm mobility due to the pump.

CGBP felt awesome. Could've hit a PR if I tried.

Please help with comments on walkouts. How do I improve them, and what core work can I do to be more upright or to improve my upright strength. Should I take light weight and arch back?
 
Nice work today..
If your going to do walkouts wear everything u nomaly would u want to feel the weight as if u were actually going to sqaut it that's all it for just so it not a shock the first time it's on your back
 
I did the same things originally with the KB swings...actually kinda used them as a shoulder exercise.

Great workouts!! How do you like the liquid chalk?
 
Duramaxhd said:
Nice work today..
If your going to do walkouts wear everything u nomaly would u want to feel the weight as if u were actually going to sqaut it that's all it for just so it not a shock the first time it's on your back
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Will do. Thanks.

love2liftkat said:
I did the same things originally with the KB swings...actually kinda used them as a shoulder exercise.

Great workouts!! How do you like the liquid chalk?
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I find out on DL's tomorrow. I;m a bit excited. lol
 
RegisterJr said:
It was from BB dot com. It was the first site that popped up in a search. Next time I'm going to try Grrrip, based on recommendations from IG.
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Did you like it? I ran out of liquid chalk and used regular chalk yesterday. It felt super different and disappeared a lot quicker. I'm sticking with liquid but I can't find a huge bottle. ???
 
puccah8808 said:
Did you like it? I ran out of liquid chalk and used regular chalk yesterday. It felt super different and disappeared a lot quicker. I'm sticking with liquid but I can't find a huge bottle. ������
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I haven't used it yet. This bottle was $20 at BB, but I wouldn't say it's huge.
 
Hey man, this why I was stating walk outs are not useless for everyone in a previous thread. Going with a supramaximal or at least new maximal weight can feel like a ****ing house to some folks like you and I. Only thing I'd say is maybe do them like either Chad Wesely Smith or Dr. Squat subscribes them. I would belt up and use wraps and all.

Maybe do some self graston tonight? :D
 
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This is doctor squats

I can't find chads at the moment. It's something like going into a meet he will do holds with 110% of his goal squat a couple times before a meet.

Don't quote me on 110% as it could be less...**** I can't remeber
 
rob112 said:
Hey man, this why I was stating walk outs are not useless for everyone in a previous thread. Going with a supramaximal or at least new maximal weight can feel like a ****ing house to some folks like you and I. Only thing I'd say is maybe do them like either Chad Wesely Smith or Dr. Squat subscribes them. I would belt up and use wraps and all.

Maybe do some self graston tonight? :D
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Graston = check

Thanks Rob.

puccah8808 said:
I may check out REI.
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REI?

I don't know the sizes, but I've heard good things about Grrrip.

I'm so excited to DL tomorrow. 5 plates + 10, fo sure, for a 25# PR.
 
Hey Thomas, is this how they treated you at your gym...Invalid Link Removed
 
love2liftkat said:
Hey Thomas, is this how they treated you at your gym...Invalid Link Removed
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Pretty much. Except that with the chalk everywhere, the baby powder on my thighs, and my recent weight gain, they asked if I was I recently deep fried muffin top
 
RegisterJr said:
Pretty much. Except that with the chalk everywhere, the baby powder on my thighs, and my recent weight gain, they asked if I was I recently deep fried muffin top
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Rofl!!!! You had me rolling!!
 
Lots of hip mobility, BSS, lunges, etc.

Lying Leg Curls 106.67

Set 1 : 50x15
Set 2 : 65x15
Set 3 : 80x10

Barbell Deadlift 500

Set 1 : 180x5
Set 2 : 220x5
Set 3 : 255x3
+ Belt
Set 4 : 340x5
+ Liquid Chalk
Set 5 : 380x3
Set 6 : 415x1
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Set 7 : 455x1
Video was on time lapse and is too short to post. lol

Set 8 : 500x1 (25# Pr)

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It feels good to PPP 5 plates. Felt like my face was going to explode after. lol

Liquid chalk gets an A+. We are going to be just fine together...
 
Easy peasy! Heartfelt congratulations on this milestone PR!
 
Congrats Thomas! Quads looking huge! Might want to get a larger shirt, that "medium" size looks a little tight in the shoulders...lol!
Beastly!!
 
RegisterJr said:
Lots of hip mobility, BSS, lunges, etc.

Lying Leg Curls 106.67

Set 1 : 50x15
Set 2 : 65x15
Set 3 : 80x10

Barbell Deadlift 500

Set 1 : 180x5
Set 2 : 220x5
Set 3 : 255x3
+ Belt
Set 4 : 340x5
+ Liquid Chalk
Set 5 : 380x3
Set 6 : 415x1
Invalid Link Removed

Set 7 : 455x1
Video was on time lapse and is too short to post. lol

Set 8 : 500x1 (25# Pr)

Invalid Link Removed

It feels good to PPP 5 plates. Felt like my face was going to explode after. lol

Liquid chalk gets an A+. We are going to be just fine together...
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Woohoo!!! Awesome job, Thomas!!!!!

Thanks for the liquid chalk review!!! ????
 
That was quite an awesome PR!!!! Went up smooth!!
 
Welcome to the club, man - proud of you. Bask in your accomplishments: take a moment to consider how many people who will never be able to pick up a quarter-ton. You've come a long way for this.

Now, watch the videos of Andy Bolton, Benny Magnusson, & Eddie Hall and remember that you'r just now almost halfway :arms:

You posted the instagram link to 500 under the line for 415x1, and I was like "Dude if 415 was that much effort 5 isn't happening today"....then saw it was 500 and was like wtf that was clean as a whistle! lol
 
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Hyde said:
Welcome to the club, man - proud of you. Bask in your accomplishments: take a moment to consider how many people who will never be able to pick up a quarter-ton. You've come a long way for this.

Now, watch the videos of Andy Bolton, Benny Magnusson, & Eddie Hall and remember that you'r just now almost halfway :arms:

You posted the instagram link to 500 under the line for 415x1, and I was like "Dude if 415 was that much effort 5 isn't happening today"....then saw it was 500 and was like wtf that was clean as a whistle! lol
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Oops... Here's the video of all three, 405/455/500. Only 26 seconds.

Thanks man.

jimbuick said:
...
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Not sure what this means. Lol
 
liftandswim said:
Next step?
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Maybe.... not.

There's a dude on IG (squatpresspull) that squats >500 and pulls quite a bit too with one arm. Hasn't been very active recently tho...
 
capo180 said:
Good work man! Looked pretty easy for a deadlift PR.
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Thanks man. It honestly felt easy, except I felt like I held my breath too long. It wasn't many weeks ago that I was failing 460
 
Headed down:

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lol
 
OHP/chest(2)

PAPs and RC work throughout...

Wide Grip Lat Pulldown 166.67

Set 1 : 90x20
Set 2 : 100x20

Hammers 15x20, rev curls 50x15

Barbell Shoulder Press 175

Set 1 : 45x5
Set 2 : 45x5
Set 3 : 75x5
Set 4 : 95x5
Set 5 : 110x3
+Belt
Set 6 : 145x5
Set 7 : 160x2
Set 8 : 175x0
Set 9 : 170x0 (current 1RM)
-Belt, slow descent-
Set 10 : 135x3

SUPERSER-

Barbell Incline Bench Press 228.17

Set 1 : 45x8
Set 2 : 45x8
Set 3 : 135x8
Set 4 : 155x8
Set 5 : 185x7
Set 6 : 185x5 Drop+
Set 6 : 135x7

KB Upright OHP 25.33

Set 1 : 20x8
Set 2 : 20x8
Set 3 : 20x8
Set 4 : 20x5

SUPERSET:

Banded Hammer Strength Shoulder Press 101.33
(dbl wrapped Pro Mini /RED, each side plus weight per side)

Set 1 : 45x12
Set 2 : 70x12 PR
Set 3 : 80x8 PR
Set 4 : 70x10

Dumbbell Lateral Raise 13.33

Set 1 : 10x10
Set 2 : 10x10
Set 3 : 10x10
Set 4 : 10x10

Cable Rope Triceps Pushdown 195

Set 1 : 45x100

^^With several pauses...

+ crunches, for Mark. (But nowhere near as many)

OHP felt good. I probably could've squeezed a third 160 out. The singles killed me, like always.

Yard work and food prep day. Gotta knock it out before Mother's Day.
 
I'm late but - Congrats on that big PR Thomas! Vid looked good too! So, you starting a cut or going to wait, or have you started. I thought you were at 228...
Nice OHP's too. You should use the HS OHP more often, it'll help develop those delts and are a lot safer on the rotator. Just a thought...
You've really been killing it lately!!
 
turff49 said:
I'm late but - Congrats on that big PR Thomas! Vid looked good too! So, you starting a cut or going to wait, or have you started. I thought you were at 228...
Nice OHP's too. You should use the HS OHP more often, it'll help develop those delts and are a lot safer on the rotator. Just a thought...
You've really been killing it lately!!
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Thanks man. I actually looked for the HS OHP to open up today, based on your recommendation, but it never did. That's why it was so chest dominant.

I peaked over 230 at one point. But yeah, it's time to buckle down. I wouldn't call it a cut though. Maybe hit 200 by August. I don't want to go too fast. I'd be a bit disappointed if my progress completely stalled.
 
Your upper body lifts WILL take a hit, at the very least. But the strength is likely to come back the longer you "hang out" at a given BW
 
jimbuick said:
Yeah, I lost about 50# since last year. Can't say its helped my lifting a whole lot.
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To be fair, you didn't lift very much either.

liftandswim said:
Your upper body lifts WILL take a hit, at the very least. But the strength is likely to come back the longer you "hang out" at a given BW
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Upper body? No biggie, those haven't progressed anyway. lol
 
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