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TGR's Modified PowerBuilding v2.0

So, maybe this is more of a geared lifting thing, idk I just picked it up somewher, but I never tell myself to drop the hips - a quick descent can build a powerful stretch reflex, and I always shoot for one, but only so long as it's under control and tension. My first thought is to push the hips back as I spread the knees to let me descend into the squat. I actually think about pushing my hamstrings "back", similar to how you'd initiate a good morning, except that it's immediately followed by the spread the knees thought - I usually shout, "Push the hips back as you spread the knees!"

Idk if that makes any sense, but all I'm saying is that make sure "Drop the hips" doesn't mean "plop" to you - you should be working all your muscles to powerfully and swiftly drive your body into the hole.

Nothing wrong with sticking to 405 and hammering technique under a heavy load. Just focus on attacking the weight and moving it better and better.
 
Hyde said:
So, maybe this is more of a geared lifting thing, idk I just picked it up somewher, but I never tell myself to drop the hips - a quick descent can build a powerful stretch reflex, and I always shoot for one, but only so long as it's under control and tension. My first thought is to push the hips back as I spread the knees to let me descend into the squat. I actually think about pushing my hamstrings "back", similar to how you'd initiate a good morning, except that it's immediately followed by the spread the knees thought - I usually shout, "Push the hips back as you spread the knees!"

Idk if that makes any sense, but all I'm saying is that make sure "Drop the hips" doesn't mean "plop" to you - you should be working all your muscles to powerfully and swiftly drive your body into the hole.

Nothing wrong with sticking to 405 and hammering technique under a heavy load. Just focus on attacking the weight and moving it better and better.
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Not just plopping, but descending as fast as my body will safely allow, so as not to wear myself down with a 5 second negative. My better looking reps are down on reps 2-5 when I pick up the pace a little. I'll see what happens. I know everyone's YouTube advice doesn't work for everybody, but maybe I'll pick up something that works today from Chad.
 
LEGS/Back Squats

BANDED HIP SERIES-

Lying Leg Curls 86.67

Set 1 : 65x10

These felt heavy on my left knee, so I didn't go up.

ShouldeRok 19

Set 1 : 7x30
Set 2 : 9.5x30

Miscellaneous shoulder stretches w/ band...

Barbell Squat 405

Set 1 : 135x5
Set 2 : 45x5
Set 3 : 155x5
Set 4 : 195x5
Set 5 : 230x3
Set 6 : 290x5
+Belt
Set 7 : 325x3
Set 8 : 365x1
Set 9 : 405x1 (95%)
Set 10 : 405x1
Set 11 : 405x1
-Belt (3sec pauses)
Set 12 : 315x3

I brought my grip on about an entire hand. On the second set of 405 my left (problem) bicep cramped up and I went out about 1". I feel way tighter and more stable this way when my arm doesn't hurt.

It was hard to focus on drilling my legs in the ground once I hit the singles.

So, questions...

Do I have less of a lean?

Are any of the 405's high?
Second one looks iffy to me...

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Ok, here's my honest opinion. Lean is just a little better(I understand the lean, it's about leverage with that type of weight).
The first 2 405's look borderline on depth. The last 405 depth looked fine.
Personally I think you need a few weeks of just doing moderate to light heavy weight. Can't keep going balls out on every lift day. Not saying do a deload or anything but just a few weeks where all your lifts are moderate to light heavy(75-90%). Just my take, but I do use a little different philosophy on training...
 
turff49 said:
Ok, here's my honest opinion. Lean is just a little better(I understand the lean, it's about leverage with that type of weight).
The first 2 405's look borderline on depth. The last 405 depth looked fine.
Personally I think you need a few weeks of just doing moderate to light heavy weight. Can't keep going balls out on every lift day. Not saying do a deload or anything but just a few weeks where all your lifts are moderate to light heavy(75-90%). Just my take, but I do use a little different philosophy on training...
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Thanks Brian. My thoughts were to get better at 405, because my 390 is super fast (when I plan it right), and to break the mentality that 405 is a ton.

I'm on the deload fence right now... I don't know if I need one...
 
Could've just been a rough day, you've been pushing hard for awhile. We all have those days. You just looked a little "tired". Could be from the eye even(causes a slight distraction). The lean did look a little better which is a huge plus. Plus the last of the 3 reps on 405 looks plenty deep.
 
turff49 said:
Could've just been a rough day, you've been pushing hard for awhile. We all have those days. You just looked a little "tired". Could be from the eye even(causes a slight distraction). The lean did look a little better which is a huge plus. Plus the last of the 3 reps on 405 looks plenty deep.
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I'm tired as hel1, to be honest. And yeah, 365 was slower than it should've been. However... With this newer grip the bar is slightly higher on my back, so I'm getting used to it all over again. A little sore from the bar...
 
Just my opinion as you are so much more advanced than I - I worry about your lower back when I see the lean, especially when coming up out of the depths.
 
kenpoengineer said:
Just my opinion as you are so much more advanced than I - I worry about your lower back when I see the lean, especially when coming up out of the depths.
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My core definitely need some Kenpo strength, but I don't think (yet) my back is in danger.
 
Nice squats. Have you ever considered opening up your stance a bit and driving your knees out to open up your hips? It doesn't look like you are using your full hip and glute potential. That should help you keep more upright as well.
 
Inarius said:
Nice squats. Have you ever considered opening up your stance a bit and driving your knees out to open up your hips? It doesn't look like you are using your full hip and glute potential. That should help you keep more upright as well.
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I have not. The last set looks more narrow than I normally go. I guess it's worth playing with. Thanks for the tip!
 
If you're anything like me, bringing your grip in like that will make your arms hurt again.

Depth was fine. Wasn't terribly convincing, but I think the shorts + the angles didn't help. If possible try to get a straight on side view.
 
^ yeah i too thought it was probably more of an angle issue.
 
RegisterJr said:
Thanks Brian. My thoughts were to get better at 405, because my 390 is super fast (when I plan it right), and to break the mentality that 405 is a ton.

I'm on the deload fence right now... I don't know if I need one...
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It's definitely worth something to get comfy with a particular weight, to build confidence and start to believe in your mastery over a weight. What does your program say you should be doing? If this was 5/3/1 week you are entitled to a deload next week. It's a week of no progress, but if you need a deload you won't be able to make good progress until your fatigue debt is paid, so weigh this honestly and carefully. Can you go another 3 weeks with maybe putting a bit more priority on sleep, rest/naps, and another 15-20g bcaas/day or an additional meal? If so, keep trucking.

kenpoengineer said:
Just my opinion as you are so much more advanced than I - I worry about your lower back when I see the lean, especially when coming up out of the depths.
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As long as his lower spine remains neutral and rigid during the squat, he's not only safe but optimal. It's the rounding of the thoraco-lumbar that will be spitting disks out.

RegisterJr said:
I have not. The last set looks more narrow than I normally go. I guess it's worth playing with. Thanks for the tip!
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I notice during very high % squats when I walk out I tend to set up narrower than I actually need to squat - this is because it's difficult to maneuver under 98%+, but I still have to make a conscientious effort to adjust my natural tendency. Part of why monolifts are dope.

liftandswim said:
If you're anything like me, bringing your grip in like that will make your arms hurt again.
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Same. Remember you only need to get your hands as close as necessary to lock your upper back in. If you get pain, bump the grip out. For my 3rd attempt squat I will often risk bringing my grip in an inch or so, but at all other times, like training, I use a grip I know works and won't trigger my tendonitis.
 
Push those elbows forward man to help you stay up right. The hands in as close as possible probably won't help given your bicep pain issues. I think you could use a deload, knowing your strength that 365 should of looked a lot faster.
 
Hyde said:
It's definitely worth something to get comfy with a particular weight, to build confidence and start to believe in your mastery over a weight. What does your program say you should be doing? If this was 5/3/1 week you are entitled to a deload next week. It's a week of no progress, but if you need a deload you won't be able to make good progress until your fatigue debt is paid, so weigh this honestly and carefully. Can you go another 3 weeks with maybe putting a bit more priority on sleep, rest/naps, and another 15-20g bcaas/day or an additional meal? If so, keep trucking.
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I think I'l truck on and rest some on this upcoming holiday weekend.

capo180 said:
Push those elbows forward man to help you stay up right. The hands in as close as possible probably won't help given your bicep pain issues. I think you could use a deload, knowing your strength that 365 should of looked a lot faster.
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Hands are going back out even if that means the bar is lower and the lean is greater. I think the slower 365 may have had a lot to do with getting use to the different positioning.

Duramaxhd said:
Just eat more and over come lol
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Good advice here. More food!
 
TV, Internet, and phone is out AGAIN. I don't remember if I posted it, but they were all out from last Monday to Sunday.

Also, AC is out.

Screw the TV... This is Fl...
 
Geez man, at least the pool is working, but that sucks( the no ac part)...
Relay out on it?
 
turff49 said:
Geez man, at least the pool is working, but that sucks( the no ac part)...
Relay out on it?
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I dunno. The fan and heat work. I think the recent thunder storms have caused this. Not sure why it would short only the AC though
 
Probably the problem then some are rebuildable but most of the time they are sealed and u have to reclaimed the refrigerate and solder a new one in
 
Duramaxhd said:
Probably the problem then some are rebuildable but most of the time they are sealed and u have to reclaimed the refrigerate and solder a new one in
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What's the problem? Fan motor?
 
I'd check the relay in the condenser unit first. Otherwise, I know I changed out the compressor in my unit and it was $600 for the compressor and that was 6 years ago. Also, see if the fan in the condenser unit turns freely.
 
By the compressor is usually a junction box mounted on the side of the house. That may contain a breaker. Check that. If it's not tripped or it's the older style with a solid copper disconnect then open up the compressor cover and find the control relay. Take a flat screwdriver and being careful not to expose your skin (hold screwdriver by plastic handle) push the spring loaded relay down to engage all the contacts that supplies 220 volts power to the compressor. If the compressor turns on then you have a wiring problem between thermostat and compressor.
 
Could be the capacitor next to the relay.
 
turff49 said:
I'd check the relay in the condenser unit first. Otherwise, I know I changed out the compressor in my unit and it was $600 for the compressor and that was 6 years ago. Also, see if the fan in the condenser unit turns freely.
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kenpoengineer said:
By the compressor is usually a junction box mounted on the side of the house. That may contain a breaker. Check that. If it's not tripped or it's the older style with a solid copper disconnect then open up the compressor cover and find the control relay. Take a flat screwdriver and being careful not to expose your skin (hold screwdriver by plastic handle) push the spring loaded relay down to engage all the contacts that supplies 220 volts power to the compressor. If the compressor turns on then you have a wiring problem between thermostat and compressor.
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It has a breaker, and that hasn't been tripped. I likely have someone on the way over to do a peek at it.

I could (re)build most structures, but cars and HVAC is not my thing.
 
I can troubleshoot with the best of them, just hate working on things I have to stoop down to do. I'm a wood guy at heart but was taught to be able to work on everything. How times have changed with the new generation(not you Thomas, speaking of the kids today). Good luck man! Let us know what his diagnosis is.
 
RegisterJr said:
They likely weren't the prettiest reps. Between dead lifts and rowing, I think my back may be the biggest improvement over the last year.
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Strong as an ox...

RegisterJr said:
Good advice here. More food!
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Can't go wrong

RegisterJr said:
TV, Internet, and phone is out AGAIN. I don't remember if I posted it, but they were all out from last Monday to Sunday.

Also, AC is out.

Screw the TV... This is Fl...
Click to expand...

Damn, with that and the pool kicking out on ya you are having some bad luck - good thing the gym is rolling along so well!
 
Squats looked good to me! Lean looked better too! I would imagine some of the fatigue is contributed to the extra stress you've had lately, not to mention the 5 billion PR's you've hit in the past 30 days! Get you some rest this weekend and hopefully, you'll feel better! Sure hope the air gets fixed quick and at little expense as possible! It's HOT!!
 
love2liftkat said:
Squats looked good to me! Lean looked better too! I would imagine some of the fatigue is contributed to the extra stress you've had lately, not to mention the 5 billion PR's you've hit in the past 30 days! Get you some rest this weekend and hopefully, you'll feel better! Sure hope the air gets fixed quick and at little expense as possible! It's HOT!!
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It is HOT!

Thanks Kat.

Honestly, despite the road blocks, I'm not that stressed. He takes care of us, and these financial problems couldn't have come at a better time. Seriously.
 
RegisterJr said:
It is HOT!

Thanks Kat.

Honestly, despite the road blocks, I'm not that stressed. He takes care of us, and these financial problems couldn't have come at a better time. Seriously.
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Well that's great to hear! Not often that happens! He does always provide though regardless of how it appears!

...oh, as far as the heat...you can be like my friends FIL that is living with her...just lay in the bed sprawled in some tighty whities with a fan blowing on your lower half! Hahaha
 
love2liftkat said:
Well that's great to hear! Not often that happens! He does always provide though regardless of how it appears!

...oh, as far as the heat...you can be like my friends FIL that is living with her...just lay in the bed sprawled in some tighty whities with a fan blowing on your lower half! Hahaha
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Gross, Lol
 
AC unit is 19 years old. I guess its time to replace it.
 
Good luck man. Ours is right behind yours at 17yrs old.
 
I wished I didn't own now, except for the tax advantages. A motor coach and KOA sounds pretty good! Just can't afford $100k for the motor coach and there is no market for old houses anymore...lol
 
RegisterJr said:
AC unit is 19 years old. I guess its time to replace it.
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Wow! Not bad! We had to replace ours August/September of '07 Luckily hubby worked in construction and we got it at cost.

turff49 said:
I wished I didn't own now, except for the tax advantages. A motor coach and KOA sounds pretty good! Just can't afford $100k for the motor coach and there is no market for old houses anymore...lol
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I'm with you! We talk about that allllllll the time! I just wouldn't be a very good homeschool mom! Lol
 
As a renter, you pay for it many times over.
 
RegisterJr said:
As a renter, you pay for it many times over.
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Absolutely! Renting would be my last option...I've been very blessed to have rented less than 11 months total in my life. I bought my first house at 19. Had to build up credit- otherwise I would've bought from the get go! Parts of it stink but overall it's well worth it in the long run!...I'd rent a RV spot as I traveled around the world any day though! Haha
 
Owning is better than renting, realistically.

My total bills for the house (including the escrow for the taxes) is still close to $400-500 cheaper than renting a 1 bedroom apartment in the area I live in. Plus, I have 3 bedrooms a garage (big deal for me because of the cars I keep collecting) and my own yard (for the shed I train in).

So really I'm paying less for more space and get a tax break at the end of the year just for owning a home.
 
It was nice sleeping in today. The HVAC dudes are on their way. Hopefully they'll be quick so I can go to the gym today.
 
Don't get me wrong, not saying renting is better. Once kids are out of the house people should look at downsizing. My place takes all my time(or money if I pay someone) to keep up. I do live in a tourist area though so everything is more expensive. Heck they want $45 to mow and weed eat my yard. As you venture into my age and beyond all that maint. Means precious time and money.
 
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