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TGR's Modified PowerBuilding v2.0

Banded BW squat x2
Banded OLY wall squat x2

Barbell Squat 445

Set 1 : 135x5
Set 2 : 175x5
Set 3 : 215x5
Set 4 : 250x5
Set 5 : 315x3
+Belt
Set 6 : 340x3
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Set 7 : 375x3
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Set 8 : 415x1
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Set 9 : 445x1 (95%)
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Set 10 : 415x1

+SS W/ Leg Curls

Set 11 : 315x5
-Belt
Set 12 : 315x3

Lying Leg Curls 196.33

Set 1 : 110x8
Set 2 : 125x8

DROPSET-
Set 3 : 155x8
Set 4 : 80x5
Set 5 : 50x5

That's all. Kinda wish I had more time for more squats. 445 moved slooooow.

EDIT: Full Video Invalid Link Removed
 
"That's all"! Heavy arse lifting brother!
 
Solid pressing and squatting the last couple days, that was a little slow compared to past vids, but we all have those days.
500 is right around the corner
 
Strong squats man!!
I hope to break 350lbs at some point in the near-ish future.

You are definitely moving those weights buddy and the weight just keeps going up!
 
That was a lot of heavy reps! Nice powering through those babies.
 
Thanks everyone. 500 isn't far off. Considering how little I've been in the last few weeks I'm ok with today's singles.

I have to do more hip mobility, maybe some at home. It took a while for my right hip to not feel extremely tight.
 
Probably hoping he doesn't have to help you. I'm guessing he's never felt that kind of weight and it scares him...lol
 
With the speed of 445, considering it was a blah day, 475 is coming next cycle if it goes smooth and you want it I'd say.
 
Holy leg and as$ DOMs. I usually never get them on singles weeks.

When I could barely stand up this morning I decided to go back to bed. I hate getting leg cramps on the bench.
 
SUPER D MOB
BANDED SCAP RETRACTIONS 2x15

ShouldeRok 16.33
Single arm-

Set 1 : 7x40

Bench superset with pulldowns and the start of the Meadows Rows-

Barbell Bench Press 220

Set 1 : 110x10
Set 2 : 135x10
Set 3 : 160x3
Set 4 : 200x3

Wide Grip Lat Pulldown 246.67

Set 1 : 120x7
Set 2 : 160x7
Set 3 : 200x7
Set 4 : 200x7
Set 5 : 200x7

Banded Bench 269.5

Doubled orange mini each side-

Set 1 : 200x3
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Set 2 : 220x3
Set 3 : 245x3 PR

Doubled (green) Pro Monster ea side -

ONE EMOM SET-
Set 4 : 135x3
Set 5 : 135x3
Set 6 : 135x3
Set 7 : 135x3
Set 8 : 135x3
Set 9 : 135x3

Intentions were to video them all, and from a different angle, but video nazi came in.

Meadows Row 166.67

Set 1 : 45x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 100x20


Dumbbell Bench

75x15, 13

Great day. No pain, and a bench PR at that.

I don't know what the resistance was at the top of the 135 banded bench, but it was a helluva lot heavier than 245.
 
Your bench is really improving! Nice job! Swinging my ShoukdeRok this morning and I can feel the stretching. Your 7 lb weight you listed, is that 7 lbs of weights added to the bar or total bar plus weights?
 
kenpoengineer said:
Your bench is really improving! Nice job! Swinging my ShoukdeRok this morning and I can feel the stretching. Your 7 lb weight you listed, is that 7 lbs of weights added to the bar or total bar plus weights?
Click to expand...

It weighs 7.62# with no added weight. That's perfect for single arm swings for me prior to benching. On front squats I like to up the weight and double arm it.
 
RegisterJr said:
It weighs 7.62# with no added weight. That's perfect for single arm swings for me prior to benching. On front squats I like to up the weight and double arm it.
Click to expand...

For comparison, the ShouldeRok weighs 8.5 lbs. I'm swinging two armed and it's kicking my arse! One armed swings for 40 laps! You are a beast!!
 
kenpoengineer said:
For comparison, the ShouldeRok weighs 8.5 lbs. I'm swinging two armed and it's kicking my arse! One armed swings for 40 laps! You are a beast!!
Click to expand...

I'll do one arm one direction for ten, then the other direction for ten. After about a week or two of getting used to the movement you'll be swinging that thing like crazy. I remember it being really awkward at first.
 
Do you like your hand placement on the bar during bench? Just by looking at that video my thought is you might want to go a hair wider. Maybe 1/2 inch wider each hand. Looks like your forearms angle in as you come down and aren't directly in line with your wrist. I think you're get a lot more drive for heavier weights if you check that. It's possible it's just the angle of the vid and this is a mute point...lol
Nice PR Thomas!
 
turff49 said:
Do you like your hand placement on the bar during bench? Just by looking at that video my thought is you might want to go a hair wider. Maybe 1/2 inch wider each hand. Looks like your forearms angle in as you come down and aren't directly in line with your wrist. I think you're get a lot more drive for heavier weights if you check that. It's possible it's just the angle of the vid and this is a mute point...lol
Nice PR Thomas!
Click to expand...

On the EMOM I went wider, pinky on rings, and I could feel work in my biceps. I think this hand placement helps keep my pain at bay.

Thanks!
 
Gotcha. Progress being made!
 
wasme said:
Ummmm those crotch shots... could be the reason your gym doesnt want you taking videos ;)

Nice bench brother
Click to expand...

Ha. I won't do that angle again. Didn't really think about it, it was just the best place to hide the iPad.
 
how much resistance does the orange band add once you're at the top of a rep? and what would be an equivalent effort in weight without the bands?

also...200 looked really explosive, as fast as that moved I bet 245x3 went pretty smooth! nice job.
 
Balthazar said:
how much resistance does the orange band add once you're at the top of a rep? and what would be an equivalent effort in weight without the bands?

also...200 looked really explosive, as fast as that moved I bet 245x3 went pretty smooth! nice job.
Click to expand...

Thanks man. About to get to Walmart. I'll pick up a fish scale and let you know for certain. I've been meaning to anyway.

The green bands were strong enough to levitate 85# DB's. I had to prop another plate on then to keep them down.

I think my 245 max is 6-7.

Thanks man.
 
I used 90s to hold down the doubled monsters but they did slide on the floor til they found a groove. It felt like a sh*tload at the top. It took 3 tries to unrack 205x1 the other day against the doubled monsters.
 
Hyde said:
I used 90s to hold down the doubled monsters but they did slide on the floor til they found a groove. It felt like a sh*tload at the top. It took 3 tries to unrack 205x1 the other day against the doubled monsters.
Click to expand...

I'd imagine so. Even 135 wasn't an 'easy' unrack. I asked for assistance unracking the 245 with the oranges.
 
This Walmart only has a digital scale and it goes to 50#. I'll get one online.
 
Hunting weekend.

Kiddos feeder was knocked over by a bear.

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From above, 245 max is 7. I think I'd be good for 8-9 now tho.
 
Monsters are 135, lights are just shy of 200. Edit: rigged to within an inch of the floor. It would be a few pounds lighter rigged to dumbbells.
 
herderdude said:
Monsters are 135, lights are just shy of 200. Edit: rigged to within an inch of the floor. It would be a few pounds lighter rigged to dumbbells.
Click to expand...

Per side or combined?

Edit: that's a dumb question. Disregard
 
RegisterJr said:
Per side or combined?
Click to expand...

Total. To me, band tension always feels like more than it is. The thing to note is that the stronger the band, the more tension they relieve at the bottom. Now, a light will still have more tension at the bottom than a mini, say. But a short mini is 70 at top, but 40 at bottom. While a monster is 130-135 and about 70 at the bottom (I think).
 
I just hook em under the handles of the DB and they're at least as low as any pegs I've ever seen so that's gotta be a good ballpark. I'm glad you said that as it feels like it's gotta be over 100 at the top for sure w doubled monsters
 
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No deer this weekend. Some tool must've assumed no one was hunting this morning because right after the sun came up someone came joy riding by in an ATV or tractor.
 
Deadlifts tomorrow. Hoping I can get in some hip mobility tonight since I was so tight last squat day.

I've had this saved a while but re-watched it after Herders comment on belt placement. Gonna give it a go. According to George, this MAY be why I don't get my upper back far enough.

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Interested to see how it goes for ya. I may play around with belt positioning on warmups tomorrow to see if i notice a difference, thanks for dropping the vid. I had seen it once before but forgot about it
 
jswain34 said:
Interested to see how it goes for ya. I may play around with belt positioning on warmups tomorrow to see if i notice a difference, thanks for dropping the vid. I had seen it once before but forgot about it
Click to expand...

Good idea. I normally don't belt for warmup a but maybe I should to get it down.
 
RegisterJr said:
Good idea. I normally don't belt for warmup a but maybe I should to get it down.
Click to expand...

I dont til 365 or 405 on a good day. But, when bracing feels off i put my belt on loosely to work on cues at 315. Also a good time to compare how something feels vs ~85%+. Not a great time to realize you don't like something.
 
jswain34 said:
I dont til 365 or 405 on a good day. But, when bracing feels off i put my belt on loosely to work on cues at 315.
Click to expand...

What cues do you have for conventional?
 
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