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TGR's Modified PowerBuilding v2.0

You mean 450x8 right!!!
 
Great work in here Thomas! I hope your sleep and bp issues calm down for you! Lack of sleep and training as hard as you do is definitely not a good combo! Wear you down quick!
 
jswain34 said:
Mini pizza...? Im confused
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A personal pizza. Not sure who is small enough to make this personal.

turff49 said:
You mean 450x8 right!!!
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Program calls for 445... I mustn't deviate, it's been good to me.

Except on singles weeks.

love2liftkat said:
Great work in here Thomas! I hope your sleep and bp issues calm down for you! Lack of sleep and training as hard as you do is definitely not a good combo! Wear you down quick!
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Thank you Kat!
 
wasme said:
.....if you dont hit it (of course you will)... its because you went with a mini pizza!
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It's my only option. kiddo ate my larger ones.
 
Thank God it's Friday.

I slept in to 0325 today. Hopefully my hip mobility stuff doesn't take forever.
 
It looks like a ****ing hurricane came through here. Every bench, every squat rack, every machine is plated. They should go through video and deduct $1 from your account for every pound you leave on the equipment/bars.
 
Triples Week

BANDED HIP SERIES X1
BANDED OLY WALL SQUATS x2
REV BANDED BW SQUAT X1

Barbell Squat 148.5

High bar
Set 1 : 135x3
Set 2 : 135x3
Set 3 : 135x3

Barbell Deadlift 504.33

Set 1 : 135x5
Set 2 : 195x5
Set 3 : 240x5
Set 4 : 285x3
Set 5 : 350x3
+Belt
Set 6 : 400x3
Set 7 : 445x1 (3+)
Set 8 : 445x4

Not sure what happened. I wasn't exactly feeling it, but that first 445 went slooooooow. The following 4 felt ok, but I was over it. Called it quits and did sprints.

I have video, but I don't see any form breakdown or other reason why I again flustered DLs. Maybe all that digging still has me...

May take it easy this weekend, knock out squats Monday and jump into a deload.

Cardio will be added, dammit.
 
Here's video

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No way was that SLOW. Beast with girly white headphones on! Lol
 
kenpoengineer said:
You need black "manly" headphones! White is the new pink! lol
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I don't keep up with trending colors. I buy the best deal from iOffer, a Chinese based theft-to-retail website.
 
Hahahha, I blamed the peanut butter stuff but it was my protein powder that chalked up. :p
 
Still got over the 3 reps you were prescribed, I wouldn't kill myself over it. Sometimes it's just not your day.
 
capo180 said:
Still got over the 3 reps you were prescribed, I wouldn't kill myself over it. Sometimes it's just not your day.
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3 weeks of "not my day" on deads gets irritating though. A bad day should've been 6-7.

I appreciate it man. I'll give my body some reset time soon.
 
Changing my 7 day routine back to 5. Gonna try this out:

1-CHEST
2-DEADLIFTS/FRONT SQUATS
3-SHOULDERS/CHEST^2
4-BACK/ARMS
5-SQUATS
 
Banded Scapular Retractions 3x15xMonsters

ShouldeRok 16.33

Set 1 : 7x20
Set 2 : 7x40

Barbell Shoulder Press 176

Set 1 : 45x5
Set 2 : 70x5
Set 3 : 85x5
Set 4 : 100x3
Set 5 : 130x3
+Belt
Set 6 : 145x3
Set 7 : 160x3
Set 8 : 135x5
Wide grip:
Set 9 : 135x4

Leg Extensions 312

Set 1 : 110x15
Set 2 : 130x20
Set 3 : 150x20
Set 4 : 180x22
DROPSET-
Set 5 : 210x13
Set 6 : 150x7
Set 7 : 110x6
Set 8 : 50x4

Quickie session today. Decided to give the rest of my upper body a rest.

Over-stimmed, and remembered when I got to the gym I didn't have dinner. Energy is low.

Busy weekend, again.
 
No dinner? You did sleep with the dogs...lol
Good luck on getting that pump/well setup, sure you still working on that probably!
 
turff49 said:
No dinner? You did sleep with the dogs...lol
Good luck on getting that pump/well setup, sure you still working on that probably!
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Wife and I watched a movie and had some alone time...

Yup. Going to meet my dad at the fresh market then try and knock out the rest of the well stuff before all the rains come.
 
I'm heading down to Ft Myers Monday, well depending on the storm now. Drive down and back will be in rain the whole time unless they postpone the work...
 
turff49 said:
I'm heading down to Ft Myers Monday, well depending on the storm now. Drive down and back will be in rain the whole time unless they postpone the work...
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Hopefully it fizzles, but it's definitely going to be wet here in Florida.
 
Ricochet247 said:
Banded scapular retraction monsters?? Wtff??
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These with the green monster bands:

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In lifts log, they talk about pretending someone's finger is between your shoulder blades and to squeeze that finger. I'm going to carry that over to my bench...
 
I'm reluctantly starting IF tomorrow. I lost a lot of weight on it before and I need a jump start.
 
RegisterJr said:
I'm reluctantly starting IF tomorrow. I lost a lot of weight on it before and I need a jump start.
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IMHO, avoid processed sugars. Notice I didn't say carbs but carbs in the form of processed sugars. This is the single most important thing I did to lose the belly fat (not to mention drop my HbA1C (blood cell bound carb level)).
 
What's your goal? You know there is a good possibility that if you drop too quick it will adversely affect your powerlifting you've been doing.
 
turff49 said:
What's your goal? You know there is a good possibility that if you drop too quick it will adversely affect your powerlifting you've been doing.
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Yes, that why I'm reluctant. I need a jump start, and doing this for a month may just get my appetite back under control.
 
Just have to adapt. I used to puke from being so nauseas sometimes when i wouldnt eat as soon as i woke up. I got used to it and now its not even a problem at all. 2 years ago id do a 24 hour fast every Thursday. You get used to it. I love IF honestly, just doesn't fit my schedule currently.

I did my senior research project on it, pretty crazy the wide range of benefits it has. Kind of makes me want to read my paper. Craziest one i can remember was a study i found showing increased efficacy of certain chemo agents in combination with IF.
 
jswain34 said:
Just have to adapt. I used to puke from being so nauseas sometimes when i wouldnt eat as soon as i woke up. I got used to it and now its not even a problem at all. 2 years ago id do a 24 hour fast every Thursday. You get used to it. I love IF honestly, just doesn't fit my schedule currently.

I did my senior research project on it, pretty crazy the wide range of benefits it has. Kind of makes me want to read my paper. Craziest one i can remember was a study i found showing increased efficacy of certain chemo agents in combination with IF.
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Come on man, post that paper! Sounds very interesting. I've done IF before and it definitely works.
 
RegisterJr said:
Changing my 7 day routine back to 5. Gonna try this out:

1-CHEST
2-DEADLIFTS/FRONT SQUATS
3-SHOULDERS/CHEST^2
4-BACK/ARMS
5-SQUATS
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I like this setup Thomas

kenpoengineer said:
IMHO, avoid processed sugars. Notice I didn't say carbs but carbs in the form of processed sugars. This is the single most important thing I did to lose the belly fat (not to mention drop my HbA1C (blood cell bound carb level)).
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Nice post Mark!

RegisterJr said:
Yes, that why I'm reluctant. I need a jump start, and doing this for a month may just get my appetite back under control.
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What about cutting the portions and cleaning up the sugars, and throwing ECA in.. that will dullen your appetite for the better part of a week but still keep you going.
 
wasme said:
I like this setup Thomas



Nice post Mark!



What about cutting the portions and cleaning up the sugars, and throwing ECA in.. that will dullen your appetite for the better part of a week but still keep you going.
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My meal portions are perfect. For whatever reason I'm going through a snacking phase though. My willpower isn't participating in the cleanup. A little IF run will get me under control.
 
RegisterJr said:
3 weeks of "not my day" on deads gets irritating though. A bad day should've been 6-7.

I appreciate it man. I'll give my body some reset time soon.
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You missed a couple reps with heavy weight in there. That will screw your system for quite a little while. I find that I must keep a VERY sustainable training regimen on deadlifts If I am to succeed in the long run.
 
RegisterJr said:
My meal portions are perfect. For whatever reason I'm going through a snacking phase though. My willpower isn't participating in the cleanup. A little IF run will get me under control.
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If it works for you, then it is the way to go. I know what you mean though, evening snacking has been a b*tch for me all summer. Started cleaning things up this past Monday... funny how we adapt though - as last couple of nights, havent felt the urge.
 
wasme said:
If it works for you, then it is the way to go. I know what you mean though, evening snacking has been a b*tch for me all summer. Started cleaning things up this past Monday... funny how we adapt though - as last couple of nights, havent felt the urge.
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Up until my eye surgeries you could dangle pizza in my face and I wouldn't touch it. A month+ off from the gym started my snowballing weight gain. That was over a year ago...
 
It's all a mind game. Gotta learn moderation, meaning a snack is a reward. Greek yogurt with protein powder is my crave buster.
 
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