TGR's Modified PowerBuilding v2.0

Kind of scary to think what you could pull with straps...
 
turff49 said:
Kind of scary to think what you could pull with straps...
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Maybe on a single, but I don't really have grip issues on anything in the 4's.
 
Straps allow you to not think about your grip. I was thinking on the AMRAP...
 
turff49 said:
Straps allow you to not think about your grip. I was thinking on the AMRAP...
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I try to reset each rep on the heavier AMRAPS just so I don't slowly lose form. I could keep grip and probably get a fast PR, but my hips will likely start shooting up in tha later reps. At least, that's what I used to do.. The 315 AMRAP I busted out super fast.
 
Oh, I thought your reset was more due to those screwed up octagon plates that forces a reset...
I wonder what your T&G PR is?
 
turff49 said:
Oh, I thought your reset was more due to those screwed up octagon plates that forces a reset...
I wonder what your T&G PR is?
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I'm not sure. Back when I first started 531 I did my AMRAPs TnG, but it was pointed out that my form was breaking down, which was true, so I stopped. I could tap-and yank the bar quick enough that the plates wouldn't bounce. Honestly, I'd rather my form not break down though. Next time I do a TnG I'll film it.
 
Definitely nice lifting!
I'm going to incorporate the reset deads into my program. I like the idea of firming up form as the weight is heavy.
 
wasme said:
A non pr day since March... not many can say that. You actually be the only one lol
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Thanks, and I know. I'm still really disappointed though. I hit 435 for 8 last week with relative ease. No reason I couldn't have hit 11 today. Maybe it was mental.

clown007 said:
Definitely nice lifting!
I'm going to incorporate the reset deads into my program. I like the idea of firming up form as the weight is heavy.
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Thanks Clown. Not TnG'ing seems to also be easier on my back. After the 315x9 TnG, I didn't even want to pick up my own weights off the floor.
 
Yeah I'm going to follow your lead. I find the bar drifts away from my shins as I touch and go. Form just tends to slowly far apart. The mental reset would also help.
 
-Banded Hip Series
-Banded Wall Squats
-Rev Banded BW Squats (for mobility and to play with stance)

ShouldeRok 24.17

Two arms-
Set 1 : 7x40
Set 2 : 14.5x20
One Arm-
Set 3 : 7x40 10/10R 10/10L
(Change directions each 10)

Barbell Front Squat 233.33

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x5
Set 5 : 155x5
+Belt
Set 6 : 180x5
Set 7 : 200x5*
Set 8 : 180x5
Set 9 : 155x7

Thick Orange Band Tricep Pressdown 2.67 (these SS W/ FS and Tricep Mashing)

Set 1 : 1x50
Set 2 : 1x50

Push down, then apart at bottom:
Set 3 : 1x25
Set 4 : 1x25
Set 5 : 1x25
Set 6 : 1x25

Leg Extensions 193.33

Set 1 : 100x28
Set 2 : 100x25
Set 3 : 100x20

My triceps the Herder and Capo right now. I think push downs negate the mashing. Lol

Ok, so here you see I start with my new FS grip and change after the first rep to arms out. As the weight climbs my mobility gets worse.

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If you are going to free hand you need to use some straps I would think. You're first grip looked painful, no way could I get my hands in that position. I also remember seeing somewhere where a guy was using a harness on front squats that helped with keeping the bar in place and relieved the pressure on his arms/hands some.
Kudos to you for being able to hold your arms up and out like that!
 
turff49 said:
If you are going to free hand you need to use some straps I would think. You're first grip looked painful, no way could I get my hands in that position. I also remember seeing somewhere where a guy was using a harness on front squats that helped with keeping the bar in place and relieved the pressure on his arms/hands some.
Kudos to you for being able to hold your arms up and out like that!
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The goal wasn't to free hand. It was that or re-rack. I tried the straps and it's even worse, but the down side with straps is I can't just switch grip mid-rep.

These things are frustrating to me... but surely they get Breyer in time?

Sean has a harness. I need to go look at the price again. I can't justify spending >$100 on a FS harness. I'd rather get a DL bar or something.
 
Yeah, I hear you on the price thing. Hopefully you find something that works for you on these. I think Fronts are a great exercise, hate to see you have to eliminate them. But not sure I'd do an exercise that causes pain other than the natural pain you'd expect!
 
turff49 said:
Yeah, I hear you on the price thing. Hopefully you find something that works for you on these. I think Fronts are a great exercise, hate to see you have to eliminate them. But not sure I'd do an exercise that causes pain other than the natural pain you'd expect!
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I'll stop short of saying they are painful. Just, awkward and difficult. I was tempted to skip them this week, but I know if I can get them stronger it'll improve my squat and my deadlift.

Everything other movement. At some point, has been awkward and/or difficult at some point. One day an epiphany will happen. lol
 
justanotherj said:
I know you said you had wrist problems/injury?

Can you not grip like this?

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Yes, broken wrist, and no, I cannot grip like that. I wish. I can't even get my fingers an inch from the bar at that angle. Not right now anywaty.
 
justanotherj said:
Maybe try this?

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Lengthy, but he has 4-5 mwods you can do at the end
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Thanks man. Yeah, I can't hold my hand up to my face like he showed. I'l work on the banded stuff this weekend.
 
If you have problems with that front rack, it's usually easier to go a little bit wider. Your shoulders will externally rotate easier, and you can get a better thoracic extention. I had to go right outside of my shoulders for a grip starting out until I got the flexibility. And even now, my grip is only at shoulder width: my index finger slightly inside wherever the apex of my armpit is.

But idk how hands/wrist injuries work with that, so hopefully that MWODs can help you out
 
justanotherj said:
If you have problems with that front rack, it's usually easier to go a little bit wider. Your shoulders will externally rotate easier, and you can get a better thoracic extention. I had to go right outside of my shoulders for a grip starting out until I got the flexibility. And even now, my grip is only at shoulder width: my index finger slightly inside wherever the apex of my armpit is.

But idk how hands/wrist injuries work with that, so hopefully that MWODs can help you out
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I hope so. I know I couldn't use a wide nor close grip now. I'd love to be able to get that mobility. It's holding me back to attempt any snatching or cleans.
 
RegisterJr said:
I hope so. I know I couldn't use a wide nor close grip now. I'd love to be able to get that mobility. It's holding me back to attempt any snatching or cleans.
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Snatches. I see you trying to switch to xfit
 
Check you- with your guns all out!!! Looking great Thomas!!! Workouts look killer and strong as always too!
 
Gonna merge OHP and back today so I'll be ready for legs come Monday. Supersets like crazy...
 
MONSTER SETS:
ShouldeRok+
+Banded Scapular Retractions+
+Banded Front Squat Shoulder +Mobility (holy ****, thanks justanotherj!)
+OHP
+ROWS

X first 3 warmup sets...

Exercise Name1RMLifting Logs
ShouldeRok 16.33

Set 1 : 7x20
Set 2 : 7x40
Set 3 : 7x40

Barbell Shoulder Press 174

Set 1 : 45x10
Set 2 : 70x5
Set 3 : 85x5
Set 4 : 100x5
Set 5 : 115x5
+Belt
Set 6 : 130x5
Set 7 : 145x6 (-2/-3 of PR)
Set 8 : 130x5
-Belt
Set 9 : 115x11

Barbell Bent Over Row 326.67

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 140x5
Set 5 : 155x5
Set 6 : 180x5
Set 7 : 200x19 (-4 of PR)
Set 8 : 180x5
Set 9 : 155x15

No way I expected a PR. Super sets with those and the banded mobility had me pre-fatigued.

SUPERSET:

Hex Press 66.67
(Stop 1" above chest, explode up with a super-squeeze. I added a plate each set to slowly incline the bench)

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10

Klokov Press 133

Set 1 : 95x12
Set 2 : 95x6
Set 3 : 85x8
Set 4 : 85x6

I just started fizzling...

Weight Plate Front Raise 33.33

Set 1 : 25x10

Barbell Incline Bench Press 180

Set 1 : 135x5
Set 2 : 135x10

Left shoulder was too fatigued to do anymore pressing. Those front squat arm stretches were tough, but I could tell with each go my mobility improved. I need to do the wrist/forearm stretches. Those are definitely holding me back too.

Read delts are fried!
 
Went in on a shake only, and didn't have dinner last night. I feel miserably weak right now. Gotta get home and have food fast..
 
Wow! SMHS! Shoulders will be screaming later! Nice job Thomas!
 
I didn't do enough back work today. Gonna go in early tomorrow and do high rep lat stuff and maybe play with sumos.
 
How'd you like the Hex Press ss with Klokov's?
The first monster set was indeed a monster!
 
clown007 said:
How'd you like the Hex Press ss with Klokov's?
The first monster set was indeed a monster!
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They finished me off quick. Really felt it more in my chest than normal because my shoulders were already weak. Need to try it again when I don't SS my OHP with rows.
 
That was one strong workout for feeling weak!! Way to push through!!
 
Not good enough, get your *ss back in the gym right now young man and do it all over again!



Lol!! Good job Thomas, especially with no "fuel"!
 
turff49 said:
Not good enough, get your *ss back in the gym right now young man and do it all over again!



Lol!! Good job Thomas, especially with no "fuel"!
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Word!
 
Alarm went off at 0430, but my back and shoulders feel yesterday's work so I turned the alarm off.

Taking kiddos to Itchatucknee Springs today.
 
Even with protein powder I don't like cashew milk. Eew.
 
turff49 said:
Hahahahaha!!! It just doesn't even sound good!
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It's surprising, really. I love cashews as much as I love almonds. Figured the milk would at least be similar.
 
I miss SCUBA diving the springs of Florida! The High Springs area was my favorite! Try unsweetened almond milk and enjoy the day!
 
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