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TGR's Modified PowerBuilding v2.0

I would do the 3s week all 3 days back to back to back. With full accessory if you can stand it. It is still very good work and will let you practice technique on your main lifts. Plus you have a FULL week off, maybe a few 20min hotel gym bloodflow sessions w your light band and the 30lb dbs for raises, Tri ext, curls, flies, push-ups, pullaparts, banded GMs, bss/lunges w 30s, planks. Train hard now, deload hard then, feel like a boss the following week when you PR 5s wk.

And if you're really beat now do the main movements you would each day but no accessory.
 
Not beat at all. Hmm. I like this recommendation.
 
Hell yeah He would, 500 would be his second Or third to last single. Ask Dmax how it went once he found the crew. Which he did all by himself iirc.
 
Hyde said:
Definitely not - I bet if he could get a session in w Jonathon Byrd right now and had him wrapping his knees and shouting at him w some Tork he could squat 500.
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I have no doubt I'll see 500 without/before wraps.

herderdude said:
Hell yeah He would, 500 would be his second Or third to last single. Ask Dmax how it went once he found the crew. Which he did all by himself iirc.
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I'll probably call to inquire, but I'm somewhat hesitant to pay for a coach. Reality is that I may compete once or twice just to say I did, but at my age I'm just enjoying the journey. I couldn't train on their schedule with my family time, and I certainly can't put training before work either.

Who knows, maybe there are others that train early on their team.
 
STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

SUPER D MOB
BANDED SCAP RETRACTIONS

Exercise Name1RMLifting Logs
ShouldeRok 20

Single arm-
Set 1 : 7x40 10/10/10/10
Both-
Set 2 : 12x20 5/5/5/5
Single-
Set 3 : 12x20 5/5/5/5

Barbell Bench Press 173.33

10s sets have limited rest; just enough time to change weight-

SRok
Set 1 : 45x10
Set 2 : 105x10
Set 3 : 130x10
SRok
Paused-
Set 4 : 155x3
SRok

Banded Bench 264

START SS W/ curls and lat pulldowns...

Doubled orange mini each side-
Set 1 : 155x3
Set 2 : 195x3
Set 3 : 215x3 PR
Set 4 : 240x3 PR 9.5 RPE

Barbell Bench Press 296

Set 1 : 240x7 9.5 RPE
Set 2 : 155x16

Dumbbell Hammer Curls 66.67

Set 1 : 30x10
Set 2 : 40x10
Set 3 : 50x10
Set 4 : 45x10

Wide Grip Lat Pulldown 240

Set 1 : 100x10
Set 2 : 140x10
Set 3 : 170x10
Set 4 : 180x10

BTN DROPSET-
Set 5 : 150x9
Set 6 : 100x5
Set 7 : 70x6

Leverage Incline Chest Press 139.33 + 10 PAPs
WPS-

Set 1 : 45x10
Set 2 : 70x10
Set 3 : 100x8
DROPSET-
Set 4 : 110x8
Set 5 : 100x0
Set 6 : 90x4
Set 7 : 45x6

Triceps Pushdown V Bar 260

Set 1 : 60x100 (100's PR)

This is as good as it gets for me on bench. Hit on all cylinders today. 240x7 wasn't a PR, but considering how heavy the banded work was in thankful to get 7.

No pain whatsoever. This is the first time I've done my warmups like that, in sets of 10 with limited rest, but it gets blood flowing quickly in my chest an lats, and the frequency helps me dial in my elbow positioning so as not to hurt my arms.

Found a great spotter to boot. No touchy.
 
Bench is growing and so glad your pain is gone! That session read like a novel! SMHS!
 
Getting that blood flowing is important. I'm finally starting to see the importance of it. I still don't warm up as much as I should. You hit another PR. Great job! Your progress over the year has been tremendous.
 
kenpoengineer said:
Bench is growing and so glad your pain is gone! That session read like a novel! SMHS!
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Thanks Mark!

MARK_ said:
Getting that blood flowing is important. I'm finally starting to see the importance of it. I still don't warm up as much as I should. You hit another PR. Great job! Your progress over the year has been tremendous.
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Yeah, John Meadows is huge on getting the blood flow before work sets to prevent injury. Thanks Mark II.
 
SweetLou321 said:
When can you train that week? Like time of day?
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I don't know until i see the class agenda. Probably after 5-6PM. Hopefully earlier...
 
SweetLou321 said:
Its just a timing thing. I work a rotating schedule plus I'll be out of town Tues/wed for a job interview. Thursday would be best if its next week.
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Understood. Mines a work trip and I have to pass a test for the class on Saturday, so if the material seems hard I may have to study anyway. If I get in OBB I may not want to leave.
 
Nice work there man. Yeah hitting a high RPE set with bands is gonna wear you down a bit for subsequent sets.
 
capo180 said:
Nice work there man. Yeah hitting a high RPE set with bands is gonna wear you down a bit for subsequent sets.
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Adding bands to everything else has improved those lifts, so hopefully doing a few weeks of banded work will do me good. Thanks Capo.
 
RegisterJr said:
Adding bands to everything else has improved those lifts, so hopefully doing a few weeks of banded work will do me good. Thanks Capo.
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I love band work. I'm just mad I didn't start it sooner!
 
I stayed up later than I should've, but forced myself up anyway. Body feels strong, but my mind is back in bad. It's going to be nice having the extra sleep next week even if I'm limited to the hotel gym.

Deadlifts today. Although I'd like to do them all banded, I'm going to work on Herders cues. If that means no PR, then fine. Maybe I'll even get in some Sumos with video today.
 
The biggest Herder cue I noticed was to lock the shoulders back just before you start the lift. I tried this with a light weight on the bar and it worked well.
 
kenpoengineer said:
The biggest Herder cue I noticed was to lock the shoulders back just before you start the lift. I tried this with a light weight on the bar and it worked well.
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Dam. I forgot that one. It's hard for me to work multiple cues at the same time. Worked more so on trying to arch the back more and sit back more.

Notes and video to come. PR, too.
 
RegisterJr said:
Dam. I forgot that one. It's hard for me to work multiple cues at the same time. Worked more so on trying to arch the back more and sit back more.

Notes and video to come. PR, too.
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No, you got it! In arching the back you lock the shoulders back IMO.
 
STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

BANDED HIP SERIES
BANDED OLY WALL SQUAT
BW SQUAT x10
Squats 45x5, 185x5 paused

Barbell Deadlift 542.5

Set 1 : 135x3
Set 2 : 205x5
Set 3 : 250x5
Set 4 : 295x3
Set 5 : 320x3
+Belt, videoed
Set 6 : 370x3
Set 7 : 420x3
Set 8 : 465x5 PR

Banded Deadlift 441

Pro monster wrapped around each end, stand on both lines...

Set 1 : 315x12 PR (took 2:30)
^ Last 4 for without belt.

Full clean from floor to clavicle;

45x10, 95x15-20 (didn't count)

My goal was 6 on 465, and at first I was pissed I didn't get it. I almost tried but knew the 6th would've been a grinder at best.

However, looking back through my logs my precious highs were 445x4 and 455x4. Next in line of volume PRs is 430x8. Adding 35# and hitting 5 is ok to me at this point.

Critiques welcomed. I tried to sit back more and round my back more. I felt like I was, but if you look at the video it looks somewhat rounded. I do have quite a bit of fat on my midsection and carry much of it on my love handles, so I think thy may be a factor in the visual aspect. I am sitting back enough that 250 and lower pretty much shot off the floor by itself.

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Looks like a great day at the gym to me. Especially with your mind wanting to go back to bed at the beginning. Way to go on pushing through, getting it done and a PR even
 
Looks like a little improvement, but keep working on it. Looks like your belt is hitting your hips while you're getting down to the bar. Try wearing it higher in the front.
 
herderdude said:
Looks like a little improvement, but keep working on it. Looks like your belt is hitting your hips while you're getting down to the bar. Try wearing it higher in the front.
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Will do, Thanks
 
capo180 said:
Looked pretty good man.. And by rounding your back do you mean the upper?
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I meant overall. I don't feel like o do round it, to be honest.
 
Congrats man! You just keep slamming away!!
 
kenpoengineer said:
I'm confused, by "rounding your back" you mean "arching your back"?
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When I say arch, I'm trying to bring my shoulders/upper back behind the imaginary parallel line of my back. The rounding is when my shoulders are slumped forward.
 
I am always so inspired and pumped when I read your log and see your videos!! Awesome work Thomas!!!!
 
STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

BANDED HIP SERIES
BANDED OLY WALL SQUAT
BW SQUAT x10, 5, 5

Barbell Squat 474

Set 1 : 135x5 paused
Set 2 : 175x5 paused
Set 3 : 215x5
Set 4 : 250x3
+ Belt, video
Set 5 : 320x3
Set 6 : 360x3
Set 7 : 395x6 PR

(BANDED DONE HERE)

Set 8 : 315x3

Banded Squats 346.5

Orange mini doubled ea side-

Set 1 : 315x3
Set 2 : 315x2 (belt too high)
Set 3 : 315x3

Banded Leg Extension 200
30s rests, doubled large orange -
Set 1 : 150x10
Set 2 : 150x8
Set 3 : 150x8
Set 4 : 150x8
10s rest pause DROPSET-
Set 5 : 110x10
Set 6 : 110x7
Set 7 : 70x5

Squat notes:

I played with belt placement because on the 320 set I had the belt really high and the core felt so tight, and the bar flew off the rack. However, I find it harder to get depth. U played with foot placement also. So, when the video is uploaded you'll see some are great depth and some are questionable.

Video later, it's having trouble loading.

I think if I hadn't crammed in squats the day after deads I would've had more of the 395. Still happy with it though.
 
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A PR is a PR - whole notion of Wendler's approach is to relish 5lbs here, a rep there. Steady consistent progress is always growth and victory. And since your basically fatigued from previous day's work that right there tells you another little PR is waiting next week too!
 
Hyde said:
A PR is a PR - whole notion of Wendler's approach is to relish 5lbs here, a rep there. Steady consistent progress is always growth and victory. And since your basically fatigued from previous day's work that right there tells you another little PR is waiting next week too!
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This!
 
Beastly PR! Congrats!!!
 
Thanks guys!

While watching football yesterday I did some wheel-o-deaths to be more like Mark, and lots of dowel rotations and dowel-overhead squats. It's time to start doing some ankle mobility too. It should help with my front squat and the option of including snatch squats, or whatever they're called.
 
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