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TGR's Modified PowerBuilding v2.0

Hyde said:
More pumped you get for your team more pumped the guns get
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Sure would be nice if the NFL was smart enough to play the other local teams around here. We have 3 FL teams, and the team they go to if the Jags aren't playing is Atlanta.
 
Man... Deadlift day. Imma go pick sh** up.
 
Barbell Squat N/A

Set 1 : 0x20
Set 2 : 0x10

Barbell Deadlift 500

Set 1 : 185x5
Set 2 : 205x5

Start superset with pull downs -

Set 3 : 250x5
Set 4 : 295x5
Set 5 : 355x3
Set 6 : 395x5
Set 7 : 440x1 grip was giving...
+chalk
Set 8 : 440x3
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Set 9 : 500x1
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Set 10 : 500x1
No more video because video nazi came in.

Set 11 : 455x1
Set 12 : 405x1

I know, my lower back. Gonna work on it. I feel strong though, and I have no back fatigue unless I'm amraping.

Wide Grip Lat Pulldown 260.67

Set 1 : 110x5
Set 2 : 160x5
Set 3 : 190x5
Set 4 : 230x4
Set 5 : 180x5
Set 6 : 180x5
Set 7 : 200x5
Set 8 : 200x5
Set 9 : 180x12
Set 10 : 190x5

My grip is shot at this point. I attempted another set of pulldowns but I couldn't grip the handles.

Barbell Good Morning 302.5

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x3 PR

Leverage Machine High Row 202.5

Weight per side-

Set 1 : 115x10
Set 2 : 125x10

DROPSET:
Set 3 : 135x15 matches my max I think
Set 4 : 125x4
Set 5 : 115x4
Set 6 : 90x8
Set 7 : 45x12

That's all. Getting up a little earlier is so worth it.
 
Killer session! Geez! 275 good morning! 500 DL! I feel so very weak!! Nice job!
 
Wow! I thought the same as Mark. A 275 good morning would be a good night for me. Great workout today!
 
I know several dudes who got hernias from heavy gms under 5 reps. That being said I never did and I've done 385 for a single. I no longer push them. Pick your poison. Just be aware of the danger.
 
Yeah, personally speaking, Good Mornings aren't a good exercise to go heavy on. Don't care what anyone says. It puts too much stress on the L4-L5-S1 disc area. The hinge movement with the weight so far from point of execution is just a disaster waiting to happen.
 
turff49 said:
Yeah, personally speaking, Good Mornings aren't a good exercise to go heavy on. Don't care what anyone says. It puts too much stress on the L4-L5-S1 disc area. The hinge movement with the weight so far from point of execution is just a disaster waiting to happen.
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I only do them with a band, but my back is f**ked..so there ya go lol
 
turff49 said:
Yeah, personally speaking, Good Mornings aren't a good exercise to go heavy on. Don't care what anyone says. It puts too much stress on the L4-L5-S1 disc area. The hinge movement with the weight so far from point of execution is just a disaster waiting to happen.
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I only do them with a band, but my back is f**ked..so there ya go lol
 
The risk to reward ratio of GMs is higher than most exercises. That's for certain. I'd stick to weights you can handle in the 5-10 rep range. Bracing and maintaining positioning of the spine (i.e. not hyperextending or rounding over) throughout the movement is key...as always.
 
wasme said:
I only do them with a band, but my back is f**ked..so there ya go lol
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Lol I don't do them. Join the f**ked back club, founding member...lol
liftandswim said:
The risk to reward ratio of GMs is higher than most exercises. That's for certain. I'd stick to weights you can handle in the 5-10 rep range. Bracing and maintaining positioning of the spine (i.e. not hyperextending or rounding over) throughout the movement is key...as always.
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I like that - Risk to Reward ratio. Definitely not a "grind it out" exercise. Unless you want the it "laid me up" exercise tag.
 
wasme said:
I was just thinking that myself...

Atta boy Thomas
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Hyde said:
Nice work this morning!
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MARK_ said:
Wow! I thought the same as Mark. A 275 good morning would be a good night for me. Great workout today!
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SweetLou321 said:
I know several dudes who got hernias from heavy gms under 5 reps. That being said I never did and I've done 385 for a single. I no longer push them. Pick your poison. Just be aware of the danger.
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liftandswim said:
The risk to reward ratio of GMs is higher than most exercises. That's for certain. I'd stick to weights you can handle in the 5-10 rep range. Bracing and maintaining positioning of the spine (i.e. not hyperextending or rounding over) throughout the movement is key...as always.
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turff49 said:
Yeah, personally speaking, Good Mornings aren't a good exercise to go heavy on. Don't care what anyone says. It puts too much stress on the L4-L5-S1 disc area. The hinge movement with the weight so far from point of execution is just a disaster waiting to happen.
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Thanks guys.

I wouldn't say the 275 was that heavy. If i hadn't done deads I think i could've had 10, and at least 5-6 there if I wanted. I was done and out of time though. I will certainly heed caution though.
 
RegisterJr said:
Thanks guys.

I wouldn't say the 275 was that heavy. If i hadn't done deads I think i could've had 10, and at least 5-6 there if I wanted. I was done and out of time though. I will certainly heed caution though.
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Wow. 275 and potentially 10 reps.frigging that IS awesome. Got some major tenderloins in the lumbar area! Kudos to you man!!!
 
turff49 said:
Wow. 275 and potentially 10 reps.frigging that IS awesome. Got some major tenderloins in the lumbar area! Kudos to you man!!!
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Except that it's been a while since I've had a bar on that part of my traps they were somewhat effortless. I need to get some more volume in on them.
 
It depends on stance and ROM. If you're in squat stance or wider, arched back, and only push back til it starts to come off the hamstrings it can be pretty safe and use a ton of weight. But if it's a large ROM or using SSB I've found it is an accident waiting to happen going heavy.
 
Front squats tomorrow, maybe some bench too. Considering cleaning the front squats. We'll see.
 
Brand new heat strip was turned on tonight. Smelled something burning then the heat and thermostat are non responsive. Dam.
 
RegisterJr said:
Front squats tomorrow, maybe some bench too. Considering cleaning the front squats. We'll see.
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You could try a complex, like power clean + front squat. it takes a little less mastery in form to do a power clean because you're only dipping down part way to get under the bar and then doing the front squat after is an equivalent effort to performing a full clean.

Or you could try power clean + hang clean, starting in the hang position and then dropping all the way underneath it is a little bit easier than trying to do a full clean off the floor. plus it really emphasizes the point that you're supposed to start pulling up so you'll have a better feel for it when you try doing a full clean off the floor.
 
Balthazar said:
You could try a complex, like power clean + front squat. it takes a little less mastery in form to do a power clean because you're only dipping down part way to get under the bar and then doing the front squat after is an equivalent effort to performing a full clean.

Or you could try power clean + hang clean, starting in the hang position and then dropping all the way underneath it is a little bit easier than trying to do a full clean off the floor. plus it really emphasizes the point that you're supposed to start pulling up so you'll have a better feel for it when you try doing a full clean off the floor.
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The second paragraph is Chinese to me.
 
RegisterJr said:
The second paragraph is Chinese to me.
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Which is why you should stick to the front squat and not dork around. Take the time to seek out an actual weightlifting coach that can teach you some fundamentals if you're serious. Some crossfit boxes have them, many do not. Google actual weightlifting gyms in your area.

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liftandswim said:
Power clean your first rep. Front squat. Then do hang cleans from then on. Hang cleaning into a full squat. He's saying it easier.

This stuff only matters if you want to get better at (Olympic) weightlifting FWIW.
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You know olympic lift strength could translate into any number of disciplines including power lifting. after all it takes a lot more strength, coordination and stability to successfully clean a weight then it does to pick it up off a rack and front squat it.

anyway...try this[video]https://youtu.be/KjGvwQl8tis[/video]

and then instead of dropping it like this character does in the video, lower it into position and then try this immediately after...
[video]https://youtu.be/WCdhjfg7fv4[/video]
 
There is nothing inherently wrong with (Olympic) weightlifting. However, its incorporation into the training of a powerlifter/bodybuilder is a waste of time. This is well understood in the community. The exercises do not provide a superior stimulus specific to either discipline aforementioned.

I understand that you (Thomas) just wanna do this stuff because it's fun/cool though. And I get that. Rock on.
 
liftandswim said:
There is nothing inherently wrong with (Olympic) weightlifting. However, its incorporation into the training of a powerlifter/bodybuilder is a waste of time. This is well understood in the community. The exercises do not provide a superior stimulus specific to either discipline aforementioned.

I understand that you (Thomas) just wanna do this stuff because it's fun/cool though. And I get that. Rock on.
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I wish I could rep from my phone
 
Thanks for the links Hyde and Balthazar. I'll check them out this morning. Brand new heater went out, so instead of going in I'm waiting on a tech to show.

Hyde said:
Which is why you should stick to the front squat and not dork around. Take the time to seek out an actual weightlifting coach that can teach you some fundamentals if you're serious. Some crossfit boxes have them, many do not. Google actual weightlifting gyms in your area.
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When I said it was Chinese, I was only referring to the difference between a clean and a hang clean. There are multiple types of cleans and I can't keep up with them yet.

liftandswim said:
There is nothing inherently wrong with (Olympic) weightlifting. However, its incorporation into the training of a powerlifter/bodybuilder is a waste of time. This is well understood in the community. The exercises do not provide a superior stimulus specific to either discipline aforementioned.

I understand that you (Thomas) just wanna do this stuff because it's fun/cool though. And I get that. Rock on.
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Yup, just because. I don't expect any direct carryover. Maybe it'll make me a little more explosive coming off the toilet when I'm done going to the bathroom.

And I do think there is some badassery to the Olympic lifts. If I ever have a burpee in my log, please intervene.

Really peeved about the heat. I cannot completely miss work today because of an employee who has to turn in her equipment and car. Thank the Lord she's finally leaving.

Supposed to go out of town tomorrow with a house sitter watching the dog. If I can't get it fixed this morning or late afternoon then the wife may stay for the holiday. That would suck.
 
Hang clean is just a clean from the knees, basically. Power clean is from the floor with just a little bend in the knee when you catch the bar.. But I agree with L&S about the oly lifts. The full oly lifts are very difficult to learn. But doing power cleans and power snatches, then progressing to doing them from a hang position would be the way to go. Getting good at overhead squatting and front squatting with a narrow footing will help.
 
capo180 said:
Hang clean is just a clean from the knees, basically. Power clean is from the floor with just a little bend in the knee when you catch the bar.. But I agree with L&S about the oly lifts. The full oly lifts are very difficult to learn. But doing power cleans and power snatches, then progressing to doing them from a hang position would be the way to go. Getting good at overhead squatting and front squatting with a narrow footing will help.
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My stance is another issue. I currently cannot even remotely narrow stance squat. Some ankle immobility there, and maybe other limiting factors.
 
Heat is working. Off to work.
 
Heat? In Florida? Wuss...lol
Just kidding man, glad it's fixed!
 
turff49 said:
Heat? In Florida? Wuss...lol
Just kidding man, glad it's fixed!
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I could do without. The wife doesn't like the house below 68°
 
Last lift day until at least Sunday or Monday. Front squats for certain, some type of pressing, and as much accessory stuff as I can get in until I run out of fuel.

Had quite a bit of pizza last night...

Gonna regret killing myself when j have to get behind the wheel for 7 hours though. Oh well, let's do it!
 
Stretch out the lower back really well prior to driving if you are driving soon after lifting. It makes a world of difference.
 
turff49 said:
Stretch out the lower back really well prior to driving if you are driving soon after lifting. It makes a world of difference.
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Will do. Thanks Brian. Maybe I'll do some bat hangs this morning.
 
Liftin' like a beast.
Fixin' the heater.
Eatin' the anabolic pizza.
Life is good!
 
Front squat singles-

ShouldeRok 16.33

Set 1 : 7x40

Barbell Front Squat 275

Set 1 : 105x5
Set 2 : 125x5
Set 3 : 145x3
Set 4 : 210x5
Set 5 : 230x3
Set 6 : 250x1
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Set 7 : 275x1
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Set 8 : 250x1
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Set 9 : 250x2
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Set 10 : 250x1
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Wide Grip Pulldown Behind The Neck 245

Set 1 : 130x5
Set 2 : 170x5
Set 3 : 190x5
Set 4 : 200x5
Set 5 : 210x5 PR
Set 6 : 220x3
Set 7 : 190x8

Barbell Bent Over Row 234.33

Set 1 : 135x10
Set 2 : 185x8
Set 3 : 185x6

Banded Leg Extension 280

DOUBLE WRAPPED THICK ORANGE -

ImageUploadedByAnabolicMinds1448461789.420993.jpg


Set 1 : 130x13
Set 2 : 130x12
Set 3 : 165x15
Set 4 : 210x10

10s Rest pauses-
Set 5 : 180x10
Set 6 : 130x5
Set 7 : 90x6

Standing straight arm lat pullover-

50x3x10

Tricep rope extensions x100

Wrist hurt too much to go up in weight, but felt better than last time. Always improving.
 
Also did lots of shoulder stretches and chat with some talk-a-lots.
 
I guess 250x2 is technically a PR. Never squatted it more than once.
 
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I don't recall bruising here before. Usually it's at my neck.
 
I'm always behind on your log!!! Looking good on those front squats!

Traps!
 
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