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TGR's Modified PowerBuilding v2.0

Nice start to deload!!
 
Squat Deload

Banded hip series
Banded Wall Squats
Banded BW squat stretches

ShouldeRok 28.33

Set 1 : 7x20
Set 2 : 12x20
Set 3 : 14.5x20
Set 4 : 17x20
Set 5 : 12x30***

Barbell Squat 335

All Belt-less

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 155x5
Set 4 : 195x5
Set 5 : 230x3
Set 6 : 250x3
Set 7 : 290x3
Set 8 : 315x1
Set 9 : 325x1 PR
Set 10 : 335x1 PR
Set 11 : 315x1

Before you get onto me for PRing on a deload, they were approximately 5 ish RPE. I've just never attempted belt less that high before.

It took a while to warm up my hips. I don't like doing squats a day after deads/FS. Everything less than 290 was ugly.

I upped the weight on the ShouldeRok because I like the stretch at that weight better. However, they fatigued the hell out of my left shoulder to a point of discomfort. It doesn't help I haven't done a lot of them this week.
 
We'd think something was wrong if you didn't get a PR on a deload week...lol
 
Deload ala Thomas = PR! Nice job brother!
 
turff49 said:
We'd think something was wrong if you didn't get a PR on a deload week...lol
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This! ^^That's just how you roll! lol

Nice work Thomas!!
 
Great squat, the 435. My Full Boar slanger is 2x and I'm 5'10" and 230 and its snug but only takes a few moments to get in. I get 30-40lbs out of it I feel.
 
Was to be a rest day, but storms are rolling in canceling our plans to go to the springs, so il hit up chest today and take kiddo and friends to the motor cross track.

Let's go pain free bench PR!

Hyde said:
Great squat, the 435. My Full Boar slanger is 2x and I'm 5'10" and 230 and its snug but only takes a few moments to get in. I get 30-40lbs out of it I feel.
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I think I'll get a 2X today, but the reactive. Seems to be the most popular.
 
Guess I'll order knee sleeves too. Waiting on JSwains experience with wraps before I go that route.
 
RegisterJr said:
I think I'll get a 2X today, but the reactive. Seems to be the most popular.
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I'd go 3x. Look at this 2X. The seam is just above tag.
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kenpoengineer said:
I'd go 3x. Look at this 2X. The seam is just above tag.
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But you curl more than I do...

I already ordered. If it's too tight I'll just exchange it.
 
RegisterJr said:
Is it possible it a tighter fit because of the material? The website says it's double the thickness.
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It's possible but I thought the size was more related to the arm hole size?
 
Maddog was looser in my experience. I've used two different 2x and they were the same.
 
Triples Week, CHEST:

SUPER D SHOULDER MOBILITY

Banded Scapular Retractions x3 (all warmup sets) THANKS justanotherj!
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ShouldeRok 14

Set 1 : 7x30
Set 2 : 7x30
Set 3 : 7x30

Too light...

Barbell Bench Press 292.5
Paused reps till the AMRAP.
Set 1 : 45x10
Set 2 : 100x5**
Set 3 : 125x5
Set 4 : 150x3
Set 5 : 180x3
Set 6 : 200x3
Set 7 : 225x9 :(
Set 8 : 135x23

SUPERSET:

Barbell Incline Bench Press 203.5

Set 1 : 135x3
Set 2 : 185x3**
(Switched to banded hammer strength because these felt too heavy today)

Klokov Press 120.33

Set 1 : 65x12
Set 2 : 75x10
Set 3 : 75x12
Set 4 : 85x12
Set 5 : 95x8
Set 6 : 95x3 Drop +
Set 6 : 45x10

Banded Hammer-Strength Press 93.33 (red on each side)

Explosive-

Set 1 : 45x12
Set 2 : 55x12
Set 3 : 70x10
Set 4 : 70x9

Notes:

I had no significant bicep pain today. Slight discomfort on the 135x23 and the inclines, but nothing that held back my bench. I was 3 shy of a PR on 225.

Today's my first day not taking a pump product and I incorporated those scapular movements. I except the bicep to get gradually better each day.
 
Duramaxhd said:
Not a pr to be seen wtf Thomas
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I'll take pain free benching over a PR any day. If I can manage pain free benching, the prs will come eventually.
 
I wear mine lower. Like 75% of the slingshot above my elbow and 25% below. I was under the impression thats how you're supposed to wear it. Idk. Maybe that's why I'm wearing an XL.

And yes, pain free trumps a PR all day
 
liftandswim said:
I wear mine lower. Like 75% of the slingshot above my elbow and 25% below. I was under the impression thats how you're supposed to wear it. Idk. Maybe that's why I'm wearing an XL.

And yes, pain free trumps a PR all day
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It seems to work well for you that way, yes?
 
I forgot to add, some guy said that he thinks I'm getting no leg drive because only my toes are on the ground. I beg to differ, but after listening to him I decided to try a feet down approach for a few weeks. I have wayyy less arch and I was getting leg cramps near the top of my thigh, so we'll see how/whether I'll stick to it.
 
Stretch your ankles out and play with stance width and toe angle and you should be able to get the same arch eventually with your heels down.
 
My chest is fried today. The change in my bench setup may have contributed. I didn't feel near as much lat help.
 
RegisterJr said:
My chest is fried today. The change in my bench setup may have contributed. I didn't feel near as much lat help.
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I find that small changes, like bench angles, really make a difference in the chest routine.
 
kenpoengineer said:
I find that small changes, like bench angles, really make a difference in the chest routine.
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This is true. I hope I can get my arch back, like Sean said, because my back was a large portion of my flat bench strength.
 
I've had days where it just seemed no matter what I do I can't get my lats to activate. Look at it as all chest and tris at that point...lol
 
Would putting plates under your feet help any? You could keep your feet flat and grounded but the elevation may help find the arch again.
 
clown007 said:
Would putting plates under your feet help any? You could keep your feet flat and grounded but the elevation may help find the arch again.
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That's not a bad idea during my transition.
 
I'm so tired I think I could fall asleep after two cups of coffee and a scoop of Stimul8. Stupid Monday's.
 
ShouldeRok 21

Set 1 : 7x30

ONE ARM:
Set 2 : 7x30
Set 3 : 7x30
Set 4 : 7x30
Set 5 : 10.5x30

Barbell Close Grip Bench Press 266.5

Set 1 : 45x8
Start SS w/ BB curls-
Set 2 : 85x5
Set 3 : 110x5
Set 4 : 130x5
Set 5 : 155x3
Set 6 : 175x3
Set 7 : 195x11 (PR)

Barbell Curl 138 (with wrist wraps)

Set 1 : 45x8
Set 2 : 65x8
Set 3 : 85x8
Set 4 : 105x8
Set 5 : 115x6
Set 6 : 105x9

^^No cheat reps

SUPERSET 2:

CG Wobble Bench 133

Set 1 : 95x12
Set 2 : 95x12
Set 3 : 95x12

1.5 Rope Hammer Curl 160

Set 1 : 110x10
Set 2 : 120x10 PR
Set 3 : 110x10

TRIPLESET:

Skull Crushers 120

Set 1 : 80x15 outside grip
Set 2 : 80x10 inside
Set 3 : 80x9 out

Dumbbell Alternate Incline Curl 40

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10

Cable Reverse Grip Triceps Pushdown 150

Set 1 : 100x15
Set 2 : 110x10
DROPSET:
Set 3 : 100x15
Set 4 : 70x10
Set 5 : 45x14

Huge pump. I almost skipped CGBP today to give my arm a break. I'm glad I didn't. No pain, and I probably could've squeezed out another rep.

Hopefully avoiding the grip stuff today my grip will be strong for deads tomorrow.

I'm missing an orange mini band. I hope the gym has it.
 
Nice CGBP PR and strong curls!
 
What are cheat reps, using body sway?
Building those arms up man, going very well. Congrats on that rope Hammer curl. Nice or on the CGBP too, working those tris hard!!!
 
turff49 said:
What are cheat reps, using body sway?
Building those arms up man, going very well. Congrats on that rope Hammer curl. Nice or on the CGBP too, working those tris hard!!!
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Yeah, body swinging = cheat rep. Thanks Brian.
 
Banded Hip Series x1

SUPERSET W/ ShRk-

Banded wall squats x3 (+1 after DLs)
Rev Banded BW squats w/ band around knees. X3 (+1 after)

ShouldeRok 14

SINGLE ARM:

Set 1 : 7x20 (10 per side)
Set 2 : 7x30
Set 3 : 7x30
Set 4 : 7x30 after DLs

Barbell Deadlift 551

Set 1 : 195x5
Set 2 : 240x5
Set 3 : 285x3
Set 4 : 340x3
Set 5 : 390x3
Set 6 : 435x8 PR

DLs felt great today. I need to take more deloads.

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What is a deload?! Thomas the Tank scored yet another DL PR! Congratulations!
 
Your a deadlifting/ pr machine man, had to watch the vid twice... my mind was blown the first time seeing the guy behind you belt up for quarter leg presses
 
zcol94 said:
Your a deadlifting/ pr machine man, had to watch the vid twice... my mind was blown the first time seeing the guy behind you belt up for quarter leg presses
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LOL

My wife said the same thing. He was probably wearing wraps, too.
 
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