TGR's Modified PowerBuilding v2.0

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Lot of volume on those shoulders! Doing barbell OHP and then hitting the HS OHP later is beastly! Very taxing exercises there in a short period of time. Good thing is the shoulders recover pretty quickly(1-2 days).
 
Nice shoulder work Thomas. The rest seems like it was good for you.
 
turff49 said:
Lot of volume on those shoulders! Doing barbell OHP and then hitting the HS OHP later is beastly! Very taxing exercises there in a short period of time. Good thing is the shoulders recover pretty quickly(1-2 days).
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Finally took you advice on the HS!

gymwrenchwv said:
My shoulders are my worst area probably. Def most injury prone.
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Mine too, for sure. The shoulder mobility work helps a lot.

MARK_ said:
Nice shoulder work Thomas. The rest seems like it was good for you.
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Thanks Mark.
 
That was one heck of a shoulder day!! Glad you took the time off and let your body heal some!
 
Nice pressing man! A couple days off here and there is good. I got a week off coming pretty soon when I go on vacation, I'm working myself pretty hard right now, so the rest will be well deserved.
 
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First pair of deadlift socks came in
 
wasme said:
Banded barbell rocks, me like!

cool socks bro
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Thanks Simon.

Wow. I feel like I haven't slept in a week. Multiple days of sleeping 8+ hours a night and then back to my 3:30 AM wake ups is rough...
 
RegisterJr said:
Thanks Simon.

Wow. I feel like I haven't slept in a week. Multiple days of sleeping 8+ hours a night and then back to my 3:30 AM wake ups is rough...
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Agree that 3:30 AM is an insane hour! Respect to you for doing this every day!
 
C1, W23, D5

Squats-

Hip mobility work
Stretches
Shoulder mobility

Lying Leg Curls 135

Set 1 : 50x15
Set 2 : 65x15
Set 3 : 90x15

Barbell Squat 445.03

Set 1 : 135x5
Set 2 : 135x5
Set 3 : 150x5
Set 4 : 180x5
Set 5 : 210x3
Set 6 : 265x5
+Belt
Set 7 : 295x5
Set 8 : 325.63x11 (PR, taped)
Set 9 : 295x5
-Belt
Set 10 : 265x5

BOX Squats 222

Banded-

Set 1 : 185x6

Out of time and energy.

I didn't really focus on it on my PR set, but on the lighter sets I focused on keeping my elbows pointed backwards more. The banded shoulder mobility work is working great for that. Going to keep doing it every day. Wrists and biceps felt great too.

Completely out of breath on squats, but I'm pretty certain I could've squeezed one more rep out if I wanted. Down sets felt heavier than ****.

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Nice job on the PR! I took your advice on my squats and widened my stance and adjusted my breathing. It definitely helped. The only problem with the wider stance is sitting down because my glutes are sore :)
 
capo180 said:
Squats looked great today bud. Nice work.
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Thanks man.

MARK_ said:
Nice job on the PR! I took your advice on my squats and widened my stance and adjusted my breathing. It definitely helped. The only problem with the wider stance is sitting down because my glutes are sore :)
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How wide did you go? Did you video again?

Gotta strengthen that booty. Might be a sign you're going low, too. :)
 
I didn't video this time. I will video again either Monday or Tuesday. Maybe a different angle. I think I went as wide as you were in your video.
 
MARK_ said:
I didn't video this time. I will video again either Monday or Tuesday. Maybe a different angle. I think I went as wide as you were in your video.
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I think I was wider than normal today. I feel like my stance is different every week based on how I feel. My knee felt right working up and I found a stance that made it feel looser. At one point I rolled onto the balls of my feet coming out of the hole and had to try an stay more upright on the following reps. Always a work in progress.
 
Tomorrow starts singles week an the final week of this training cycle.

Don't know what my goals are, but I'm singling a PR on everything, for sure. Well, bench is iffy and OHP isn't gonna happen. lol

For the three my goals will be around 280b/425s/510dl
 
kenpoengineer said:
Agree that 3:30 AM is an insane hour! Respect to you for doing this every day!
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Heck yeah! Annnnddd he gets PR's like every day that early too!!

Love the socks!! Awesome squats as always!!
 
liftandswim said:
Good luck. You're gonna DL more than me :( lol
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Is 510 above your DL? I felt like I almost popped an eye blood vessel on 500, but the video looked fast, so what the h3ll.

I'd love to be close to your squat and bench tho...

In all honesty, I feel (unless something tragic happens) that my squat and DL will completely destroy my 2015 goals. They were 450 and 500, I think. Squat may have been 425.

Problem is belly gainz...

love2liftkat said:
Heck yeah! Annnnddd he gets PR's like every day that early too!!

Love the socks!! Awesome squats as always!!
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Thanks love!

gymwrenchwv said:
Prs should be easy. Can't possibly have had the chance to use energy for anything else at that early in the day lol
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Lol. Sometimes there's pre cardio...

The single PRs typically do feel easy, tbh. It's those high rep AMRAPs that kill me. But, it's those AMRAPs that make the singles possible.

I took an 8 minute breather after the 325x11 this morning. A minute of that was laying down on a bench. I'm a porker.... lol

I told the guy spotting me, when he asked, that I didn't want him to do anything. Just that if the bar starts to slide down my back to help me rack it cause I'm a fat a**. He didn't disagree...
 
liftandswim said:
Yeah, my PR is 505.

And your squat is making great progress.
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The mobility work and warmup was a game changer. I understand why that guy that Sweetlou mentioned is always hurt for not doing them. I just have to find what's best for my bench then it's on.
 
RegisterJr said:
The mobility work and warmup was a game changer. I understand why that guy that Sweetlou mentioned is always hurt for not doing them. I just have to find what's best for my bench then it's on.
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Mobility work has changed the game for me as well. Especially foam roller /lax ball work
 
Awesome work, JR!! I'm out of breath watching that set; way to push through the discomfort!

liftandswim said:
Good luck. You're gonna DL more than me :( lol
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Hey man we all develop at different speeds. You know how long I've spent crawling from a 405 squat trying to get to 5 without wraps? Years. For that matter, trying to get my bench up.....
 
Impromptu rest day today. I was just too tired to get out of bed. And

I have to work tomorrow so I'll likely go in before I work to start singles week. Unfortunately, most Saturdays I don't see anyone in there that early. I may not have a lift off.

I'm also uncomfortably overweight now. Diet has to get real after this next week.
 
gymwrenchwv said:
Diet commitments are my biggest fight. I'm a fat kid at heart lol
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Before I got into strength training over the mountain dog program, I never had any issues. It didn't matter where I was at or what I was doing I was counting what was going into my body.

Now I have my set goal and I prepare all my clean meals with more calories than I used to eat (which is no big deal), but after I'm done eating I can't stop snacking on the items my wife makes for her and the kiddo.
 
gymwrenchwv said:
Dang kids... Lol. I know. Mine gets me with Popsicles. Gets mad if I don't eat them with her.
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Last night I had ham and pintos portioned out properly on my plate. Then kiddo pulled out the ziti and mac & cheese... I obviously had to have some. :)
 
Sucks back when I first started dieting my wife, father-in-law, kids and I would go out every Monday and Wednesday to get pizza I'd have to sit there and watch them while I ate salad the struggle is real
 
Time to put the wife and kids on the same diet as you...lol. All in the name of health of course. When my son was a teenager his idea of a snack was anything that was "meat". Chicken, steak, lamb, pork, fish, etc. only one who ate sweets really was the wife. Now, when she makes cake, muffins, etc she makes them healthy and uses Protein powder in them. Want chips? Get the Quest protein chips they aren't that bad...
 
Duramaxhd said:
Sucks back when I first started dieting my wife, father-in-law, kids and I would go out every Monday and Wednesday to get pizza I'd have to sit there and watch them while I ate salad the struggle is real
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I just need to get back into the habit of eating good. A couple weeks of it and I don't want junk anymore.

turff49 said:
Time to put the wife and kids on the same diet as you...lol. All in the name of health of course. When my son was a teenager his idea of a snack was anything that was "meat". Chicken, steak, lamb, pork, fish, etc. only one who ate sweets really was the wife. Now, when she makes cake, muffins, etc she makes them healthy and uses Protein powder in them. Want chips? Get the Quest protein chips they aren't that bad...
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I have to be careful with that. My wife will mostly eat healthy with me, and she's open to healthy alternatives.

My step son plays the manipulation card when I say stuff about food. He eats out a lot with his dad, and any time over the years that I would suggest something healthy I get the, "so you think I am fat?".
 
Is he fat? My stepson was fat and I eventually got him out of that. Just ask him if he wants to be fat when he ask that.
I'm a hardass. Absolutely no sense in me being in better shape than my kids. Parents responsibility to make sure they don't make poor decisions and be ok with bad habits.
My stepson workouts now and runs 4-10 miles a day. I wish he didn't drink but at least he wasn't raised in a house of alcohol.

If he's fat and he ask tell him the truth. Remember, I said I'm a hardass, ex military...lol
 
It's very odd how if u go long enough your don't really crave that stuff. I'll take a good stir fry or salad over pizza or pasta
 
turff49 said:
Is he fat? My stepson was fat and I eventually got him out of that. Just ask him if he wants to be fat when he ask that.
I'm a hardass. Absolutely no sense in me being in better shape than my kids. Parents responsibility to make sure they don't make poor decisions and be ok with bad habits.
My stepson workouts now and runs 4-10 miles a day. I wish he didn't drink but at least he wasn't raised in a house of alcohol.

If he's fat and he ask tell him the truth. Remember, I said I'm a hardass, ex military...lol
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He's overweight. Not sure what the definition of fat is, anymore. PC police change it weekly. My wife says I'm a hardas* sometimes. She doesn't want me to ruin his and my relationship by being a hardas* about food.

HIs father ate himself to diabetes...

Duramaxhd said:
It's very odd how if u go long enough your don't really crave that stuff. I'll take a good stir fry or salad over pizza or pasta
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I used to have one slice of pizza on Sundays. Would crave it all week but be disappointed afterwards. Now I want the whole pie. lol
 
RegisterJr said:
I used to have one slice of pizza on Sundays. Would crave it all week but be disappointed afterwards. Now I want the whole pie. lol
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Why stop at one slice lol

I know what you mean. When I am on my game nutritionally - I feel tremendous guilty having anything 'cheat' related.

Edit: Good luck with your goals this week Thomas!
 
C1, Wk 24, D1

Banded Shoulder Mobility

Dumbbell Bench Press 112

Set 1 : 50x12
Set 2 : 60x12
Set 3 : 70x18

Dumbbell Hammer Curls 25


Set 1 : 15x20

Barbell Bench Press 291.5

Set 1 : 45x10
Set 2 : 105x10
Set 3 : 130x5
Set 4 : 150x5
Set 5 : 205x5
Set 6 : 225x3 paused 3rd
Set 7 : 250x1 paused
Set 8 : 275x0*
Set 9 : 265x3
3's PR
Set 10 : 135x20

SUPERSET:

Banded Incline Bench Press 184.5

Set 1 : 135x11
Set 2 : 135x6
-Band
Set 3 : 135x9

Dumbbell Lateral Raise 20

Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x6

Like a vulture finding fresh road kill, my spotter swooped in on 275 as soon as the bar slowed and I had to say "I got it", at which point I lost air and got a back cramp.

265 flew, and again on the third rep I had to scold him mid-rep again. Oh well. New max will be 265 next cycle, dammit.

On the bright side, ZERO shoulder or bicep issues. None, nada. Progress on bench is about to accelerate. Between lift-offs and the new shoulder mobility work, I think I'm golden.
 
Congrats man on the elbows feeling fine. Need new spotter! Great volume too. Yep, bench is going to accelerate!
 
Did you say spotter or spoiler! Man! Nice job anyway!
 
turff49 said:
Congrats man on the elbows feeling fine. Need new spotter! Great volume too. Yep, bench is going to accelerate!
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I'm looking forward to this next training cycle and utilizing everything I learned from the first.

kenpoengineer said:
Did you say spotter or spoiler! Man! Nice job anyway!
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I got lucky that he was even there to spot. He's one of the guys that's there during the week, but I expected no one to be there that early on a Saturday. Went in open to asking a woman for a spot if need be.

Thanks guys.
 
Wow! After all that, you got 3 reps with 265. That's great! You will definitely have 275 the next time. You can do it!!
 
Awesome work on yet another PR!! I'm thinking that the majority of people in your gym don't quite lift as aggressively as you and they go off when they'd want a spot. I think you would enjoy lifting at a powerlifting gym!!
 
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