TGR's Modified PowerBuilding v2.0

wasme said:
Nice job.. do you have those bands doubled up? (as in 2 sets each side, or looped up and back)
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1 band each side looped and back. I'm going to get a fish scale soon so I can gauge the exact resistance.
 
I decided against riding with the other guy in the city vehicle. I'm going to take my own so that I don't have to change my schedule to accommodate his.
 
STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

OHP triples, Orlando, LA Fitness

SUPER D MOB
forgot my Shoulderok

Barbell Shoulder Press 165.33

Set 1 : 45x10

There are only two racks, and some guy was waiting and after asking him if he was going to squat and said yes, I gave up the rack because I know the feels. He loaded 185 but never did a single squat and went to the leg press. I was hot.

Front squatted the bar out of a very awkward seated rack.

Set 2 : 85x5
Set 3 : 105x5
Set 4 : 105x3
The other rack opened...
Set 5 : 135x3
Set 6 : 135x3
+ Belt
Set 7 : 155x2
Set 8 : 155x2
^^ well below what I'm capable of. I blame evening lifts.
Set 9 : 135x5
Set 10 : 135x5
Set 11 : 135x5
Set 12 : 135x4

PAPs and O&B's included^^^

Banded Decline HS 106.67
(First time doing a decline HS)

Green pro monsters ea side-
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 70x10
Set 4 : 80x10
Set 5 : 80x10

Banded Hammer-Strength Press 106.67

Red band ea side; I'm missing a red band...-

1.5's superset with barbell O&B-

Set 1 : 45x10
Set 2 : 55x10
Set 3 : 70x10

10s rest pause-
Set 4 : 80x10
Set 5 : 80x4
Set 6 : 80x3


Over and Back 80

Chest up, rear delts up with super wide grip = 1 rep

Set 1 : 60x10
Set 2 : 60x9
Set 3 : 60x4

Meadows Cable Extension 40

1 set, alternating arms when completely fatigued. Not actual weight, this cable machine was weird.

Set 1 : 15x50
Set 2 : 10x25
Set 3 : 5x25

First off, I'm not a fan of lifting at the end of the day. I may get up before class to do it.

Second, I got a free week. Heck ya.

Third, this gym has lots of machines and hammer strength stuff. Plenty of accessory stuff, but a mixture of round and hex plates everywhere. It's hard finding matches. The bars look like something you'd see in a Walmart, and I'm not positive but i think they're shorter than what I'm used to. With the exception of two bars the knurling feels like 220 sand paper, for those of you who know what that means. A guy was pounding out 315 sumo deads and it sounded louder than a train hitting a car. My deadlifts are going to rock that place, assuming I find the plates.

I'm thankful it's free, though.

My plan is to do front squat 3's tomorrow evening then switch to mornings. Then, I'll do a proper deload.

I have a fridge, microwave, and coffee maker. I'm set.

If you read all that nonsense, thank you. I'll catch up with you guys' logs after I shower or after/during class tomorrow.
 
Sounds like it may be an interesting week lol. Hope you make it out to obb with Lou one of these days.
 
jswain34 said:
Sounds like it may be an interesting week lol. Hope you make it out to obb with Lou one of these days.
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Yeah, hopefully we can make it work. I think I'll be able to make some time available. I'll bypass a deload to workout in my first PL gym. That said, my max is probably most of those guys' deloads.
 
RegisterJr said:
Yeah, hopefully we can make it work. I think I'll be able to make some time available. I'll bypass a deload to workout in my first PL gym. That said, my max is probably most of those guys' deloads.
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Thats me at my gym lol. No one cares. They respect the process (at least at my gym). They all had that as their max at some point.
 
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Dinner will be tuna wraps. I brought egg whites and will try and eat as well as I can.
 
jswain34 said:
Thats me at my gym lol. No one cares. They respect the process (at least at my gym). They all had that as their max at some point.
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Yeah, if someone is working hard I never give what weight is on the bar even a second thought. Not saying I'm super strong, but for a commercial gym I'm decent.
 
Making the best of a situation FTW.
 
Good luck at training this week!
 
RegisterJr said:
Yeah, hopefully we can make it work. I think I'll be able to make some time available. I'll bypass a deload to workout in my first PL gym. That said, my max is probably most of those guys' deloads.
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What does your schedule look like this week? You can pm me if that's easier. I'm deloading this week. But your maxes rival many at Obb. Thursday would be the best day for me this week.
 
SweetLou321 said:
What does your schedule look like this week? You can pm me if that's easier. I'm deloading this week. But your maxes rival many at Obb. Thursday would be the best day for me this week.
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That may work. He's flying through our study book so I'll need to study most afternoons, and will likely get up extra early to workout. I'll PM as it gets closer to Thursday.
 
Only half a day in and I can barely stay awake. So boring...
 
capo180 said:
Classes for work suck man. And you gotta take a test too? Dam double suck.
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Yeah, I have to pass to keep my most recent promotion.
 
Dropped a line. Contact the jax powerlifting crew by using the team Samson fb page. Inquire about training with them there.
 
SweetLou321 said:
Dropped a line. Contact the jax powerlifting crew by using the team Samson fb page. Inquire about training with them there.
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Thanks man, I'll contact them when I get back.

MARK_ said:
Put a little Stimul8 in your drink for class
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I didn't bring enough because I thought I was going to work out at night. I do have STIMZ though, gonna take them tomorrow.
 
Would be cool to workout with a dedicated lifting group!
 
Up early to study while doing front squats. I'll probably fall behind on everyone's log this week, and it looks like I won't train afternoons, including with Lou. It's too important for me to pass this test, and the yahoo I'm here with apparently needs to have his hand held while studying.

Today is media and public speaking, so hopefully my homework tonight will be what we went over yesterday. I need more time on that.

Diet has been crap.

Good lifting guys!
 
STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

FS triples, Orlando, LA Fitness

Banded hip series
Banded OLY wall squats
Tricep mashing and shoulder stretching throughout

Back squat 45x10

Barbell Front Squat 272

Set 1 : 105x5
Set 2 : 125x5
Set 3 : 145x3
Set 4 : 195x3
+Belt
Set 5 : 220x3
Set 6 : 240x4

^^4's FS PR; 2,3,4 standard grip FS PR.

Set 7 : 225x1

All were done with a standard front squat grip.

SUPERSET:
1m rests

Lying Leg Curls 177.33

Set 1 : 110x8
Set 2 : 110x8
Set 3 : 125x8
Set 4 : 140x8 +
Set 5 : 50x30 bottom partials

Banded Leg Extension 213.33

Thick Orange band -

Set 1 : 100x10
Set 2 : 130x10
Set 3 : 160x10
Set 4 : 145x10 +
Set 5 : 55x12 middle partials


That's it. The 240 smoked my wrist and 225 was feeling too awkward. All-in-all a good day.
 
Great lifting. Man I need to work on my front squat. It's a awkward thing to get used to
 
NurseGray said:
Great lifting. Man I need to work on my front squat. It's a awkward thing to get used to
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It is, but every week it gets easier and every week my elbow gets up more and more.
 
Well done sir! Congratulations!
 
Man your legs are strong! Great work as usual. I hope you are able to stay awake in class today.
 
Front squat is definitely looking good! I have heard a good technique is to imagine that you're being pulled up by your elbows as you come out of the hole. the higher the elbows the straighter your back is going to be so you can more directly translate your lower body power into the lift rather than wasting energy tipping forward. also, i haven't worked up to 240 yet for FS because i don't have a rack at home but i cleaned it the other day and had a bad turn over into the rack and it's definitely enough weight to cause some serious discomfort in your joints and connective tissue
 
Balthazar said:
Front squat is definitely looking good! I have heard a good technique is to imagine that you're being pulled up by your elbows as you come out of the hole. the higher the elbows the straighter your back is going to be so you can more directly translate your lower body power into the lift rather than wasting energy tipping forward. also, i haven't worked up to 240 yet for FS because i don't have a rack at home but i cleaned it the other day and had a bad turn over into the rack and it's definitely enough weight to cause some serious discomfort in your joints and connective tissue
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Thanks man.

What's the technique to prevent from completely taking out your clavicle when cleaning it? Even when light wrist practice it's like a hammer on mine. Hell, just in front squats the dam knurling sandpapers my throat. lol
 
well if you're in position correctly for the rack your front delts should provide enough cushion for the bar to rest on. if it's slamming down on you there are two main things to work on.

the first is the speed at which your able to turn the bar over into the rack position. a good way to practice is to hold the bar up at your sternum with a clean width grip. practice turning it over into your rack position then back to the original position. your elbows should come up immediately, your hands should open letting the bar roll down your onto your fingers and your delts should be flexed providing just enough height to keep it off your collar bone. do this over and over trying to get your elbows up as smooth and fast as possible. I find that this is also excellent at stretching everything involved.

the second is how hard you're pulling the bar up. rather than just yanking the bar up as hard as possible you're supposed to be both pulling the weight up and pulling yourself under it to get in position to rack the bar. you should never lose the feeling of positive contact with the weight on the bar, this creates the smoothest transition of momentum possible so that you're in position at the exact height in the bars path once it start to drop. if it's crashing down on you it's because you're pulling it higher than the height you're racking it at and the gap between the two is creating extra downward force on the bar that's then being taken out on your shoulders.

i would keep both these things in mind and see if it gets better. also my bar is not knurled in the center but either way it doesn't really touch my neck because it sitting on my fingers and delts cradles it and keeps it from rolling down all the way to my neck
 
Thanks Balthazar, I'll keep working at it.
 
Rest day today. Figured the extra sleep would do me good and I have some extra study time.

Again, I'll catch up on you guys after this week or when I am certain I'll ace the test.
 
RegisterJr said:
Rest day today. Figured the extra sleep would do me good and I have some extra study time.

Again, I'll catch up on you guys after this week or when I am certain I'll ace the test.
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No worries man. Your job takes precedence over any of our logs. Not like you need me telling you that lol.
 
Rest and study day again.
 
Rest is very important. Enjoy it!
 
Rest day.

I'm feeling real confident about the test.

Waking up at 5, studying until the gym opens at 7, deadlift and squat, shower, checkout of hotel, then test.

Gonna be a good day.
 
I hope all went well with your test Thomas
 
Deadlift deload-

STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

Barbell Squat 54

Set 1 : 45x6

Barbell Deadlift 442.67

Set 1 : 185x5
BANDED HIP SERIES
BANDED OLY WALL SQUATS
Set 2 : 230x5
Set 3 : 275x5
Set 4 : 330x3
+Belt
Set 5 : 375x3
Start SS w/ pulldowns-
Set 6 : 415x2
-Belt
Set 7 : 415x1
Set 8 : 415x1
Set 9 : 415x1

Wide Grip Pulldown Behind The Neck 240

Set 1 : 120x8
Set 2 : 120x15
Set 3 : 180x8
Set 4 : 200x6

Banded HS Lat Pulldown 171
1DBL GREEN MONSTER
Set 1 : 135x8
Set 2 : 135x8
2DBL GREEN MONSTER
Set 3 : 90x10

10s rest pause
Set 4 : 90x10
Set 5 : 90x5
-Bands
Set 6 : 90x7

Cable curls x100

Overhead rope cable extensions x100

Notes:

Not fond of this gym, and not fond of the bars. The bar I used had the most knurling, but also had a HUGE center knurl section. Made me alter my stance some. It would be an ideal squat bar tho.

Speaking of squats, the bar only squats had no knurl, and even with no weight I hated the feel. I miss my gym, tbh.

Sitting here waiting for test time. I feel good about the test and don't want to keep reading, just to jumble myself up. Gonna check my phone in a second and wait.

Thanks for the well wishes!
 
I think I did well! Headed back to J-Ville!
 
It sounds like you deadlifted with a squat bar. They usually have a 10" center knurling. And thats real weird that the squat bar had 0 knurling whatsoever...

Anyhow, i hope your test went well
 
jswain34 said:
It sounds like you deadlifted with a squat bar. They usually have a 10" center knurling. And thats real weird that the squat bar had 0 knurling whatsoever...

Anyhow, i hope your test went well
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They only had 3 bars with center knurling. One was a fatter circumference, one had un-aggressive knurling, and then the aggressive one I had with the longer knurling. Every other bar had no center knurl.

Thanks man!

I'll catch up with everyone's progress when I get settled back in.
 
RegisterJr said:
They only had 3 bars with center knurling. One was a fatter circumference, one had un-aggressive knurling, and then the aggressive one I had with the longer knurling. Every other bar had no center knurl.

Thanks man!

I'll catch up with everyone's progress when I get settled back in.
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Lol wow, yeah that's rough. Oh well, at least it fell on a deload week.
 
Test time for..?

And I canceled my FL trip. There was a 65" 4k UHD TV that needed a home. I wasn't going to deny it that. Perhaps next spring I will be in Panama City, hating my life for 2.5 months.

We can try to lift sesh then if you want. I just wanna find a FL gym woman with a booty I can eat like groceries. Nomnomnom
 
justanotherj said:
Test time for..?

And I canceled my FL trip. There was a 65" 4k UHD TV that needed a home. I wasn't going to deny it that. Perhaps next spring I will be in Panama City, hating my life for 2.5 months.

We can try to lift sesh then if you want. I just wanna find a FL gym woman with a booty I can eat like groceries. Nomnomnom
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Job certification test. Every time my city gives a promotion there is a certification level that relates to the job about 30% that you have to pass.

Sounds good. Been a screwy start to the month for me anyway.

Spring break is a good time to come look out for edible booties. Except that's when all the locals hide and the pasty-white northerners are out and about.
 
Deadlift deload-

STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

SUPER D MOB
Banded SCAP retractions

ShouldeRok 16.33
ONE ARM-
Set 1 : 7x40
Both arms-
12x20,20

Barbell Bench Press 180.83

Set 1 : 105x10
Set 2 : 130x10
Set 3 : 155x5

Banded Bench 268.33

Mini orange double wrapped from DB...

Set 1 : 180x5
Set 2 : 205x3
Set 3 : 230x5 PR
Set 4 : 205x5
Set 5 : 180x10

Barbell Bench Press 234

Set 1 : 180x9

Wide Grip Pulldown Behind The Neck 216

(these were superset with banded bench and Klokov's)

Set 1 : 100x10
Set 2 : 130x6
Set 3 : 160x6
Set 4 : 180x6
Set 5 : 160x6
Set 6 : 150x6
Set 7 : 140x8
Set 8 : 140x8
Set 9 : 140x12

Klokov Press 144

Set 1 : 135x2 PR
Set 2 : 135x2
Set 3 : 135x1

SUPERSET-

Wobble Klokov 114

Set 1 : 95x6 PR
Set 2 : 95x6
Set 3 : 95x5

Dumbbell Bent Over Delt Raise 33.33
1-
Set 1 : 25x10 +
Set 2 : 10x6 + PAPS
2-
Set 3 : 25x7 +
Set 4 : 10x6 + PAPS

Everything felt great today. I felt strong, lats and legs chimed in on bench, and I got plenty of entertainingly fun looks on the wobble presses. I gotta remember to slow down coming off the rack though. I looked like a bobble head.
 
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