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TGR's Modified PowerBuilding v2.0

RegisterJr said:
I LOVE it. Get one...



I can't consolidate. I have only so much time, and with the mobility stuff and work up I need them split.

I guess I am referring to pre-meet, but what do you do in peak week? A deload?
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Usually you ramp up to excessive volume in the 90-97% range 4 weeks out (edit: 97 is a number I just made up. It's whatever you know you can hit.) then lower volume and intensity each week, until you take a 90% lift in each of the big 3. Deadlift is 14 days out, squat 10, bench 7. Then you do nothing but blood flow and rehab the week of the meet. Your goal is to push your system into overreach mode 4 weeks out and then ride the very crest of that wave all the way into shore, making your body as ready as it possibly can be for one big day. It's one thing to hit a PR deadlift on deadlift day, It's a whole other thing to do it after squatting and benching in a full power meet.
 
OHP

PAPs were done all over the place...

Barbell Shoulder Press 166.5

Set 1 : 45x8
Start Superset w/ ShouldeRok-
Set 2 : 45x8
Set 3 : 65x5
Set 4 : 80x5
Set 5 : 95x5
Set 6 : 105x5
Set 7 : 120x5
+Belt
Set 8 : 135x7
Set 9 : 120x5
Set 10 : 105x12

ShouldeRok 15.83

Set 1 : 7x20
Set 2 : 9.5x20
Set 3 : 9.5x20

SUPER D's Mobility....

Klolov Press 117.17

Set 1 : 95x7
Set 2 : 95x6

SUPERSET:

Barbell Incline Bench Press 232.33

Set 1 : 135x10
Set 2 : 155x10
Set 3 : 185x5
Set 4 : 205x4
Set 5 : 205x3

Cable Front Raise From Between Legs 60

Set 1 : 35x12
Set 2 : 40x10
Set 3 : 40x10
Set 4 : 45x10
Set 5 : 40x10

Banded Hammer Strength Shoulder Press 101.33

Set 1 : 45x8
Set 2 : 70x8
Set 3 : 80x8
Set 4 : 80x7
Set 5 : 70x8
Start Superset w/ rear Delt raise...
Set 6 : 70x8
Set 7 : 70x7
Set 8 : 70x5

Dumbbell Bent Over Delt Raise 40

Set 1 : 25x18
Set 2 : 25x13
Set 3 : 25x12

Klolov Press 117.17

Set 3 : 65x12
Set 4 : 65x10
Set 5 : 65x8
Set 6 : 45x10

Holy Klolov press... If haven't tried them, do so. Rear Delt burn!

Edit: I just went back and watched the video. It's KLOKOV. I'll change the name next time...

No PRs today. I think the shoulder mobility stuff takes a little out of my OHP, but I'm ok with that.
 
Holy Klokov press is right! Nice job! Spiking my interest in these for sure.
 
You do the mobility stuff every press day and you'll get used to it. I'd put it all before you do any OHP so you can get your shoulders in the right position to press.
 
kenpoengineer said:
Holy Klokov press is right! Nice job! Spiking my interest in these for sure.
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They are a good kinda tough.

herderdude said:
You do the mobility stuff every press day and you'll get used to it. I'd put it all before you do any OHP so you can get your shoulders in the right position to press.
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I'm doing some type of shoulder mobility every single day I lift. My shoulders haven't felt better. The incline presses felt great.

Edit: "have never felt better..."
 
Great pressing Thomas! Glad the mobility work is really helping you! I need to really start adding in mobility work!
 
wasme said:
That was a long workout... shoulders must be trashed
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Almost two hours, and they are. They were already sore from the heavy SR's yesterday.

Thanks everyone.
 
Wow! That is a mountain of shoulder work! I'd need my wife to brush my teeth the next day. My shoulders would be sooo thrashed.
 
Using the inclines to hit the front delts after shoulder pressing, that'll make those front delts hard as a rock! Nice shoulder work Thomas.
 
Had fun with them, didn't you? It certainly doesn't take a lot of weight to get a good set out of them, the Klokov's. Something different to incorporate for a block of training; keeps it fresh.
 
Strong Dad right here! Happy Fathers Day!
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Would you say the Shoulder Rok is akin to Clubbells? I've always been interested in this type of shoulder mobility work.
Could you make a shoulder rok with steel piping etc. ?
 
clown007 said:
Would you say the Shoulder Rok is akin to Clubbells? I've always been interested in this type of shoulder mobility work.
Could you make a shoulder rok with steel piping etc. ?
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I never heard of those until now, and they don't look like they could be used the same.

Yes, you can weld your own SR.

A guy at my gym welded a 1" galvanized pipe to the cut-off end of a loadable DB. It works great. Duramax did something similar.

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I highly recommend making one of you can.
 
Excellent! thanks for the tip!
 
ShouldeRok 14

Set 1 : 7x30
Set 2 : 9.5x30

Shoulders need a break...

Barbell Bent Over Row 316.67

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x3
KROC ROWS DONE HERE...
Set 5 : 145x5
+Belt
Set 6 : 170x5
+Chalk
Set 7 : 190x20
Set 8 : 170x5
Set 9 : 145x20

...No PR's. I guess 20 is my limit... Hit 205x20 last week.

Kroc Row 216.33

Set 1 : 110x29 R PR
Set 2 : 110x29 L PR

60 SECOND RESTS ON ALL-

Banded HS Lat Pulldown 183.67
-Single Green/Monster Band(weight per side)

Set 1 : 90x10
Set 2 : 135x10
Set 3 : 145x8 PR
Set 4 : 135x10
Set 5 : 90x19

Banded Meadows Row 153.33

Set 1 : 45x5
Set 2 : 90x5
Set 3 : 115x5 PR
Set 4 : 125x5 PR

DROP SET:
Set 5 : 115x10 PR
Set 6 : 90x7

-I did these on a chest supported T-Bar. The end doesn't rotate so I didn't need straps, and it's easier to set up the bands. I also have to stand more upright than the other one giving a slightly different angle.

Cable One Arm Seated Row 152

Set 1 : 90x10
Set 2 : 100x10 PR
Set 3 : 110x8 PR
Set 4 : 120x8 PR
Set 5 : 60x22

My grip is shot...

Some days I feel like I dominate in the gym. Today was one of those days.

Pre-meal was lots of garlic bread, Caesar salad, and chicken inferno at Buca Di Beppo. I thought being full would slow me down, but I was strong today. Sweat my butt off, too.

capo180 said:
Nice work in here lately man.
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Thanks man!
 
RegisterJr said:
Thanks man!

How did your meet go?
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Awesome! It was so small, only 2 flights of 15 lifters or so! Finally got my 500 squat without wraps, and a 300 bench in comp. All the good mornings and heavy tricep work really paid off. Deadlift went awful but I realized I was deadlifting 3.5 hours after starting my warmups for squat! So there was just absolutely no time to recover for it, and I barely pulled my opener of 540 (something I can pull any day of the week). Totaled 1,340 for a 12lb PR, 20lb squat PR, and 8lb bench PR. The whole meet only took 5 hours, compared to the usual 10.
 
Hyde said:
Awesome! It was so small, only 2 flights of 15 lifters or so! Finally got my 500 squat without wraps, and a 300 bench in comp. All the good mornings and heavy tricep work really paid off. Deadlift went awful but I realized I was deadlifting 3.5 hours after starting my warmups for squat! So there was just absolutely no time to recover for it, and I barely pulled my opener of 540 (something I can pull any day of the week). Totaled 1,340 for a 12lb PR, 20lb squat PR, and 8lb bench PR. The whole meet only took 5 hours, compared to the usual 10.
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Nice job Hyde!!
 
RegisterJr said:
Nice job Hyde!!
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Check it out man - I was really proud of this, breaking the 5 barrier FINALLY. 440 & 470 flew faster than ever, so I finally believed. Your turn!

[video=youtube;MTfYnlC5Hr4]https://www.youtube.com/watch?v=MTfYnlC5Hr4[/video]​
 
Hyde said:
Check it out man - I was really proud of this, breaking the 5 barrier FINALLY. 440 & 470 flew faster than ever, so I finally believed. Your turn!

[video=youtube;MTfYnlC5Hr4]https://www.youtube.com/watch?v=MTfYnlC5Hr4[/video]​
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Nice job man. I'm a ways away from 500 tho. Why knee sleeves are you using?
 
Nice Job Hyde! Congrats!
Nice session Thomas!!
 
Hyde said:
Check it out man - I was really proud of this, breaking the 5 barrier FINALLY. 440 & 470 flew faster than ever, so I finally believed. Your turn!

[video=youtube;MTfYnlC5Hr4]https://www.youtube.com/watch?v=MTfYnlC5Hr4[/video]​
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Awesome job! Happy for you brother.
 
Wow Hyde!!! Congrats on the lifts!
500 went up easy for you!!!
That video is very inspiring!
 
wasme said:
Let me know if you find someone in the city that can do this lol
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Go to any metal fabricator shop with the materials and offer $20 to weld them. Problem solved.
 
Back Squat; 5's week

Lying Leg Curls 120.33

Set 1 : 65x15
Set 2 : 80x10
Set 3 : 95x8

Leg, hip, and banded shoulder stretches...

Barbell Squat 455

Set 1 : 45x5
Set 2 : 45x5
Set 3 : 155x5
Set 4 : 195x5
Set 5 : 230x3
Set 6 : 250x5
+Belt, wrist wraps
Set 7 : 290x5
Set 8 : 325x12 PR
Set 9 : 290x5 (2s pauses)
Set 10 : 250x10

5/4/3 Lying Leg Curls 133

5 sec hold + 5 reps, then 4s + 4, then 3s + 3

Only 30 second rests...

Set 1 : 95x12
Set 2 : 95x12
Set 3 : 80x12
Set 4 : 65x12

543 Curls were a killer. After the first set I thought they were a little easy, but that changed fast.

I tried to focus more on staying on my heels. I'm sure form broke down on my AMRAP, but oh well. I forced that PR. I was so out of breath.

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Congratulations on the PR! Those looked easy for you. Question: I noticed that you never return to a full upright position. Even on the walkout you are already leaning forward. Is this proper technique?
 
kenpoengineer said:
Congratulations on the PR! Those looked easy for you. Question: I noticed that you never return to a full upright position. Even on the walkout you are already leaning forward. Is this proper technique?
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It's just what I do on low bar. Because of where it rests, if I lean back it will either roll off my back or break my elbows.

Thanks Mark.
 
Depth looked fine and I only saw 2 reps that looked like a little good morning was mixed in and I mean very little... Nice job!
 
turff49 said:
Depth looked fine and I only saw 2 reps that looked like a little good morning was mixed in and I mean very little... Nice job!
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Thanks man!
 
wasme said:
Nice PR Thomas... I tried those low bars .. very uncomfortable
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It took a while to get used to. I'm definitely stronger with low, but I do miss how the high bar felt. I just wasn't squatting high bar properly.
 
Do you find you get deeper with low? I am not sure actually my lower back will be ok with a low bar due to the lean
 
wasme said:
Do you find you get deeper with low? I am not sure actually my lower back will be ok with a low bar due to the lean
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Apparently not everyone leans like I do. As a matter of fact, the reason I went to low bar was because the high bar made me lean more coming up out of the hole. So it's a little easier on my back. You could play around with it and see how it feels.
 
RegisterJr said:
Apparently not everyone leans like I do. As a matter of fact, the reason I went to low bar was because the high bar made me lean more coming up out of the hole. So it's a little easier on my back. You could play around with it and see how it feels.
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Will do, thanks ...
 
RegisterJr said:
Apparently not everyone leans like I do. As a matter of fact, the reason I went to low bar was because the high bar made me lean more coming up out of the hole. So it's a little easier on my back. You could play around with it and see how it feels.
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Try next time to unrack tall, stay tall, weight on heels, open taint hard. And drive your back up and back into the bar as you descend into the hole. But you get people like Donnie, Layne Norton, Goggins etc. Who lean a lot and its fine.

Your squats go up like clockwork, so the lean is a cosmetic problem for now, but it could hold you back in the future. I think unracking upright and opening the taint might be what cuts the lean for you. It also seems like you don't fit inside the rack and under the bar at that gym. Which will kill your upper body dynamics.
 
herderdude said:
Try next time to unrack tall, stay tall, weight on heels, open taint hard. And drive your back up and back into the bar as you descend into the hole. But you get people like Donnie, Layne Norton, Goggins etc. Who lean a lot and its fine.

Your squats go up like clockwork, so the lean is a cosmetic problem for now, but it could hold you back in the future. I think unracking upright and opening the taint might be what cuts the lean for you. It also seems like you don't fit inside the rack and under the bar at that gym. Which will kill your upper body dynamics.
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What do you mean about not fitting?
 
Hyde said:
Check it out man - I was really proud of this, breaking the 5 barrier FINALLY. 440 & 470 flew faster than ever, so I finally believed. Your turn!

[video=youtube;MTfYnlC5Hr4]https://www.youtube.com/watch?v=MTfYnlC5Hr4[/video]​
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Woohoo! Congratulations Hyde!! Killed it for sure!!!


Awesome workouts Thomas! Squats moved fast! No one would ever know that was tough! Seeing some nice definition peeking through those shorts too!
 
love2liftkat said:
Woohoo! Congratulations Hyde!! Killed it for sure!!!


Awesome workouts Thomas! Squats moved fast! No one would ever know that was tough! Seeing some nice definition peeking through those shorts too!
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Thanks!

liftandswim said:
Congrats on the PR. Lol did you rerack that on one leg?

And nice squat, Hyde!
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I guess I did. I was ready to get it off my back...

Thanks man.
 
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