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TGR's Modified PowerBuilding v2.0

gymwrenchwv said:
That shoulder rok bar a good investment?? My shoulders and pain/mobility are my biggest hold back.
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I think it's worth having, but I wouldn't spend $200+ on it. I'd look into making your own like Dmax and I did.

jswain34 said:
For "forcing it" you pulled it pretty quick. Congrats man. I feel like you PR every workout lol.
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It looks fast but i felt every inch. lol

Thanks man, and it seems like I have been. lol

rob112 said:
You are killing it man!
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Thanks Rob.
 
gymwrenchwv said:
That shoulder rok bar a good investment?? My shoulders and pain/mobility are my biggest hold back.
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Jswain is using a sledge. Maybe give that a try?
 
wasme said:
NIce pulls man... agree with the above.. every workout has PR somewhere...
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Can't give pizza credit this time. It's all bout this spaghetti!

Thanks Simon!
 
gymwrenchwv said:
I fabricate and weld. Just the place and time is my issue atm
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Perfect. Mine is the end of a plate loaded DB welded to a 1" galvanized pipe, like the images below:

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Then I used baseball bat grip at the bottom.
 
Combined it should be right around 47"
 
Awesome work Thomas! Those Deads were crazy fast!! You held that last one for days too! You're such a beast!!!
 
Good work man. Is it just me, or are you dead too after deadlifting? Any other day I can go on with some good accessory, especially upper body days obv, but deadlift just wipes me out.
 
Hyde said:
Good work man. Is it just me, or are you dead too after deadlifting? Any other day I can go on with some good accessory, especially upper body days obv, but deadlift just wipes me out.
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The AMRAPs wipe me out. I sat on those plates after that and took a 5 minute breather, and I had nothing other than those hypers in me, and that was barely so. Earlier u was thinking I may have to skip fronts tomorrow, but I'm recovering ok now.
 
Hyde said:
Good work man. Is it just me, or are you dead too after deadlifting? Any other day I can go on with some good accessory, especially upper body days obv, but deadlift just wipes me out.
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Yes sir. Pretty destroyed, unless I keep the intensity low but after a AMRAP set I'm dead.. Herder might be the only one that doesn't die after a couple heavy sets of deads lol.
 
capo180 said:
425 looked easy for you big man! Congrats on getting that daily PR!
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Thanks Capo, and I really need to change the 'big man' part. :D
 
ShouldeRok 24

Set 1 : 7x30
Set 2 : 12x30

BANDED HIP SERIES...

Barbell Front Squat 233.33

Set 1 : 45x5
Set 2 : 85x5
Set 3 : 105x5
Set 4 : 125x3
Set 5 : 155x3
Set 6 : 180x3
+Belt
Set 7 : 200x1 (bar fell off my shoulders...)
Set 8 : 200x5
Set 9 : 200x1
-Belt
Set 10 : 135x9

I videoed 180x3, but didn't have my arms out like I have been. I need to find a way to do it with my arms on the bar. Guy in Instagram suggests going back to straps, which I may do.

Leg Extensions 260

Set 1 : 60x100
w/ pauses...
Inner quads were tore up.

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Those front squats looked easy for you. The 100's lifts are brutal! Nice job Thomas!!
 
I'm not sure how you are setting up, but for a crossed arm grip I find walking up to the bar with my straight out in front of me(like I am going to shake two kinds tall guys hands at the same time) and settings the bar in its spot first, and then just crossing my my arms and laying them on top(not gripping the bar). I feel like I can get the bar closer to my body and lock it into a groove. Honestly they looked good, and like you, the limiting factor is by far just holding the weight from tipping at all...it is certainly not leg strength at all. Nice work as always.
 
Looked solid. I'll revert to my previous advice. Knees farther forward, more upright.

Not sure if I posted this before, but here ya go.
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kenpoengineer said:
Those front squats looked easy for you. The 100's lifts are brutal! Nice job Thomas!!
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Thanks Mark. Except for the shoulders/stability, they feel relatively effortless, unfortunately.

rob112 said:
I'm not sure how you are setting up, but for a crossed arm grip I find walking up to the bar with my straight out in front of me(like I am going to shake two kinds tall guys hands at the same time) and settings the bar in its spot first, and then just crossing my my arms and laying them on top(not gripping the bar). I feel like I can get the bar closer to my body and lock it into a groove. Honestly they looked good, and like you, the limiting factor is by far just holding the weight from tipping at all...it is certainly not leg strength at all. Nice work as always.
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I setup mostly the same. Every now and then I'll try something new, but I always go back to superman arms. I guess I just need more practice.
 
Good call LnS. It's good to not front squat like a low bar back squat and really hit the quads.
 
liftandswim said:
Looked solid. I'll revert to my previous advice. Knees farther forward, more upright.

Not sure if I posted this before, but here ya go.
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I have to check on the first, but I may be fouling all three of these. Thanks man.
 
Thanks for the video! That helped me assess my fronts this morning!
 
Front squats looked pretty easy for you Thomas! Great wo!

liftandswim said:
Looked solid. I'll revert to my previous advice. Knees farther forward, more upright.

Not sure if I posted this before, but here ya go.
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Thanks for posting this! I was just saying in Brian's log that my FS needed work! This will help tremendously! I definitely think I'm not getting the bar back far enough!
 
capo180 said:
Yes sir. Pretty destroyed, unless I keep the intensity low but after a AMRAP set I'm dead.. Herder might be the only one that doesn't die after a couple heavy sets of deads lol.
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Bahaha and nowadays I don't even do heavy deadlifts in training but once a month! Such punishment.
 
love2liftkat said:
Front squats looked pretty easy for you Thomas! Great wo!
Thanks for posting this! I was just saying in Brian's log that my FS needed work! This will help tremendously! I definitely think I'm not getting the bar back far enough!
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Thanks Kat. Relatively speaking, it's not a lot of weight on the bar. It's just so awkward for me.

Duramaxhd said:
What do u consider heavy percentage wise
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I think you're asking Capo, but to me it would be a >90% single or >8.5RPE on an AMRAP set.

Speaking of awkward, I think I'm going to mess around with snatches and maybe do an in-house tournament at a friends X-fit gym in late August, just to see if I can smoke them all. I never snatched before, so I may not.
 
Wife is making lasagna, aka this next weeks PR fuel.

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I also found bulk powdered PB today at SAMs.

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Rest day, more than likely. I feel drained.
 
RegisterJr said:
Wife is making lasagna, aka this next weeks PR fuel.

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I also found bulk powdered PB today at SAMs.

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Bless her heart! That's the same tub I have; keep it next to the protein jugs. I think the concept of fatless pb is tad silly, until you realize powder mixes a lot easier than the butter in a shake and I love pb anything. Often add it to shakes to keep it fresh. Strawberry pb w/ whole milk is pretty delicious and packs a full meal of calories.
 
Hyde said:
Bless her heart! That's the same tub I have; keep it next to the protein jugs. I think the concept of fatless pb is tad silly, until you realize powder mixes a lot easier than the butter in a shake and I love pb anything. Often add it to shakes to keep it fresh. Strawberry pb w/ whole milk is pretty delicious and packs a full meal of calories.
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It is a great addition to shakes for sure..
 
Hyde said:
Bless her heart! That's the same tub I have; keep it next to the protein jugs. I think the concept of fatless pb is tad silly, until you realize powder mixes a lot easier than the butter in a shake and I love pb anything. Often add it to shakes to keep it fresh. Strawberry pb w/ whole milk is pretty delicious and packs a full meal of calories.
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Strawberry PB???? Oh man, I gotta get me some of that!!
 
Hyde said:
Bless her heart! That's the same tub I have; keep it next to the protein jugs. I think the concept of fatless pb is tad silly, until you realize powder mixes a lot easier than the butter in a shake and I love pb anything. Often add it to shakes to keep it fresh. Strawberry pb w/ whole milk is pretty delicious and packs a full meal of calories.
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If you only eat PB for the fat. I love the taste so much that I like having it in shakes, and will soon play around with baking with it.

wasme said:
It is a great addition to shakes for sure..
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Very much so. I made the mistake of adding in 4tbsp PB2 with 1s protein in 8oz almond milk, and that was just a little too much powder. Very thick.

Well, my well pump got too hot (not sure why yet) and caused some damage to the pvc. Going to replace it and hope there isn't much more to it.
 
Looks like I'll be doing the plumbing in this:

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Hyde said:
Hey man gotta get that weekly shower in sometime, right? Save on you water bill...
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I may need it if I can't get the pump going, for sure.
 
Eeeek, that's quite a storm...hope the lightening stays away though! So much for your rest day eh?!

That lasagna looks really good! You have a sweet wife! ...I love using the powdered pb too! Great stuff for shakes and if your just don't have room for the fat!
 
Man, don't be holding anything made of metal! Geez! Those are bad storms!!
 
kenpoengineer said:
Man, don't be holding anything made of metal! Geez! Those are bad storms!!
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We've had some bad thunderstorms this year. Twice killed our modem, once our cable/internet/phone line, and now our house phones are fried.

I waited for the Lightning to pass before going out.

wasme said:
Still alive and kickin'? Although in your case that'd be alive and deadliftin
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I can't wait to deadlift...

I replaced the PVC going in and coming out, and replaced the check valve. Either the valve went bad or it was taking on air, causing it to get hot.

Oh well, I have water.
 
ShouldeRok 28

Set 1 : 7x40
Set 2 : 12x40

Barbell Shoulder Press 170

Set 1 : 45x5
Set 2 : 65x5
SUPER D R
Set 3 : 80x5
SUPER D LÈ
Set 4 : 95x3
Set 5 : 115x3
Set 6 : 135x3
+Belt
Set 7 : 150x4
-Belt (start SS w/ incline)
Set 8 : 135x3
Set 9 : 135x4

Barbell Incline Bench Press 252.83

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 205x7 PR
(Start SS with KLOKOV)
Set 4 : 205x3
Set 5 : 155x13
Set 6 : 135x15

Klokov Press 126.5

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 115x3 PR +
Set 4 : 95x6

Leverage Shoulder Press 95.67 (WPS)

Reverse seated:
Set 1 : 45x6
Set 2 : 55x6
Forward seated:
Set 3 : 55x6
Set 4 : 70x11

I also did a few rounds of banded shoulder mobility and bar only snatches. I'm going to keep trying the snatches, I think it'll help with shoulder mobility. They feel really tight when trying to hit depth on squatting.

Well, the ever elusive OHP PR. Dammit. That said, I need to check my spreadsheet. My 3+ is the same weight as last weeks 1+.
 
Also, no pain whatsoever.
 
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