TGR's Modified PowerBuilding v2.0

Lol!!! Careful that might "impact" the outcome...lol
 
Bench Deload

KT Tape
SUPER D MOB

ShouldeRok 16.33

Set 1 : 7x40
Set 2 : 7x20

Barbell Incline Bench Press 239.17
(SS W/ O&Bs, banded scapular retractions)
'Aggressive arch'

Set 1 : 45x15
Set 2 : 135x6
Set 3 : 185x5
Set 4 : 205x5
Set 5 : 205x3
Set 6 : 185x5 +
Set 6 : 135x3

*shoulder starting feeling 'off' on the last set. I think it's because I was doing a certain shoulder stretch, the one I mentioned the last two times.

Banded O&B's 1.33

Set 1 : 1x10
Set 2 : 1x10
Set 3 : 1x10
Set 4 : 1x10
Set 5 : 1x10

Banded Bench 180
(SS W/ treadmill sprints and whatever I could find to push down)
ALL PAUSED EXCEPT LAST:
No Band-
Set 1 : 45x5
Set 2 : 135x5
Red Walmart band under bench-
Set 3 : 135x5
Black Walmart band under bench -
Set 4 : 135x10
Set 5 : 135x10
Set 6 : 135x10
Set 7 : 135x10
Set 8 : 135x15 TnG

Triceps Pushdown V Bar 210

Set 1 : 100x15
Set 2 : 120x15
Set 3 : 150x12

Cable High Pulley Overhead Tricep Extension 150

Set 1 : 100x10
Set 2 : 100x10
Set 3 : 100x15

BOOM. No bicep pain and no real significant shoulder issues. I still think it's the front squat shoulder mobility stretch that's affecting my incline bench. The bench felt good, so I started doing the stretches, then blah. I'll find a way to do those mobility stretches at home.

Lots of treadmill again today. Sometimes sprints, sometimes a fast walk.
 
Oh, leg elevated crunches 50x2
 
Crazy volume man!
Supersets with sprints as well! Nice!!
 
Worked late, so we'll see how late I get to bed. If I go tomorrow I'm doing DLs 60%(320#)x12minutes. H/t JSwain
 
jswain34 said:
Niceee. Lemme know how it goes!
Click to expand...

Will do. I'm excited to try it. Major cardio. I believe a 20+ is low for 12 minutes at that weight, but we'll see. lol
 
RegisterJr said:
Will do. I'm excited to try it. Major cardio. I believe a 20+ is low for 12 minutes at that weight, but we'll see. lol
Click to expand...

I was thinking the same thing when i read the elitefts article. But they specifically said it sounds easier than it is. :shrug:
 
RegisterJr said:
Worked late, so we'll see how late I get to bed. If I go tomorrow I'm doing DLs 60%(320#)x12minutes. H/t JSwain
Click to expand...

Is this 60% x 12mins from a particular article? Or is this from 5-3-1?
I'd be interested in reading this :)
 
clown007 said:
Is this 60% x 12mins from a particular article? Or is this from 5-3-1?
I'd be interested in reading this :)
Click to expand...

See below. I don't have a link

jswain34 said:
Just read an article on elitefts about "sadiv sets". They sound pretty brutal...gonna have to remember them when i start a hypertrophy block after this meet.
Click to expand...

jswain34 said:
For deads:

Put 60% of 1rm on the bar. Start a timer for 12 minutes. Do as many reps as you can in 12 minutes shooting for 20+. Next time you do it try and beat previous record.

Edit: you are resetting between reps treating each rep like a fresh pull. Letting go of the bar, stepping back, re approaching the bar, etc.

For bench:

Put 90% 1rm on the bar. Start a timer for 10 minutes Do as many as you can in 10 minutes shooting for 10 reps.

Edit: you re rack after each rep and are to use a hand off each rep.
Click to expand...
 
clown007 said:
Is this 60% x 12mins from a particular article? Or is this from 5-3-1?
I'd be interested in reading this :)
Click to expand...

I'll see if i can find it. Hold on a sec
 
Invalid Link Removed
 
Btw Register,
Finally got my Meadows Row bar Invalid Link Removed
Works well, and may be something that would help with the grip on the barbell since it makes the handle a smaller and more grippable size. Worth checking out and not too expensive.
Only thing you may want to check with EliteFTS is how much weight it will stand up to (since you lift some serious weight on the Meadows Rows).
 
clown007 said:
Btw Register,
Finally got my Meadows Row bar Invalid Link Removed
Works well, and may be something that would help with the grip on the barbell since it makes the handle a smaller and more grippable size. Worth checking out and not too expensive.
Only thing you may want to check with EliteFTS is how much weight it will stand up to (since you lift some serious weight on the Meadows Rows).
Click to expand...

Using the chest-supported T-Bar row on occasion is very similar to this non-spinning handle. At least at my gym.
 
RegisterJr said:
Using the chest-supported T-Bar row on occasion is very similar to this non-spinning handle. At least at my gym.
Click to expand...

That's true. Do you tend to do them chest supported? That may be a good thing as I can feel some torque in the lower back doing them at times.
 
clown007 said:
That's true. Do you tend to do them chest supported? That may be a good thing as I can feel some torque in the lower back doing them at times.
Click to expand...

No. I don't do Meadows Rows supported at all, and I do feel it in the low back at times. Most times.
 
Should feel them in the obliques also. If you feel them in the lower back then be careeeeefuuuullll...lol
 
Deadlift Deload-

Barbell Deadlift 302.5

Set 1 : 135x5
Set 2 : 195x5
Set 3 : 225x3
Set 4 : 275x3

12 Minute Deadlifts (resets) 704

Set 1 : 320x36

Holy cow, this was hard. My shins are hot red and my legs are still shaking.

Cable Rope Triceps Pushdown 216.67

Set 1 : 50x100

Cable Rope Hammer Curls 216.67

Set 1 : 50x100

And no, the honey-do list.

Good lifting guys and gals!
 
Hahahaha so its not as easy as it sounds eh, reg?!

Edit: but holy ****, 36 reps! Good stuff dude!
 
jswain34 said:
Hahahaha so its not as easy as it sounds eh, reg?!

Edit: but holy ****, 36 reps! Good stuff dude!
Click to expand...

Heck no. When I hit 13 I had my first 'extended break'. With 7 min left I was doing a single loosening my belt for a second, huffing and puffing. I slowed quite a bit, but nailed out 7 reps in the last minute. Final rep moved slower than my heaviest ever single and I layed on the floor for a few minutes. LOL

Then again, I'm a fatty, so...
 
RegisterJr said:
Heck no. When I hit 13 I had my first 'extended break'. With 7 min left I was doing a single loosening my belt for a second, huffing and puffing. I slowed quote a bit, but nailed out 7 reps in the last minute. Final rep moved slower than my heaviest ever single and I payed on the floor for a few minutes. LOL

Then again, I'm a fatty, so...
Click to expand...

Haha damn. Man idc how fat you are or how in shape you are. 36 reps with 60% is gonna have damn near anybody huffing and puffing. Id almost say you should go up in weight until you get to a percentage that you can only manage closer to 20. Im not sure if the article covered someone doubling the target range though, lol.

You ever gonna do it again?
 
jswain34 said:
Haha damn. Man idc how fat you are or how in shape you are. 36 reps with 60% is gonna have damn near anybody huffing and puffing. Id almost say you should go up in weight until you get to a percentage that you can only manage closer to 20. Im not sure if the article covered someone doubling the target range though, lol.

You ever gonna do it again?
Click to expand...

I think this will be my deload week norm. You think I should increase weight slightly instead of trying to beat the number of reps?
 
36 reps is huge man! Good on you!

I think there are benefits to both- beating the rep total and increasing the weight number. On a deload I don't know how high you want to raise the weights since it is a deload after all. At the same time 36 reps is monstrous, so maybe adding some weight wouldn't really effect your deload.
You could also "game" the time in that 3 reps EMOM for 12 gives you your 36 reps, so upping pacing by a rep every other minute could help beat your total.
 
RegisterJr said:
I think this will be my deload week norm. You think I should increase weight slightly instead of trying to beat the number of reps?
Click to expand...

Reduction in volume is better than reduction in intensity for recovery. I would not do this on your deload week, but rather the week before.
 
Good points. I'll do these prior to a deload. It was fun, and really didn't feel taxing on my back at all.
 
Man, i dont know. I guess just follow the Sadiv article. Over 35 reps sounds insane, but i guess it is designed to get a ****load of volume in, so stick to the plan. Maybe once you hit 50 go up in weight?
 
320 for 36 reps! Geeez! Awesome work!
 
Thanks Mark!

I was curious to see where I started, and 9 mo ago I failed 365 twice:

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And my 320 AMRAP PR was 10:

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What a journey.
 
I've said it before and I'll say it again, your progress is just phenomenal!!!!
 
My back is trashed today. It's been a long time since I've had back DOMS after deadlift day.
 
It's the video...they say you always look bigger on camera...lol
 
I was wanting to hit bench today, but my wife is wanting me to take some neighborhood kids fishing again.
 
Have everyone walk to where you fish and have the kids carry everything. They get some exercise and you get your cardio! ...and you still get to fish
 
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