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TGR's Modified PowerBuilding v2.0

It's been a while since I've worked on my conventional stuff. Haven't done it in 8 months. I mainly just try to create a wedge through my hips with the bar and my shoulders. Only point my toes out enough as i need to to get down into position (got this one from the below article...makes sense just didnt know it). Screw the feet. Bend the bar (like trying to wrap it around yourself). Then just pull through my heels. Maybe you've seen it before, but this is a good article: Invalid Link Removed
 
When in doubt, get tighter. People can almost always get tighter before they start a pull. Tighter you get more directly power is transferred and better your position stays throughout
 
jswain34 said:
It's been a while since I've worked on my conventional stuff. Haven't done it in 8 months. I mainly just try to create a wedge through my hips with the bar and my shoulders. Only point my toes out enough as i need to to get down into position (got this one from the below article...makes sense just didnt know it). Screw the feet. Bend the bar (like trying to wrap it around yourself). Then just pull through my heels. Maybe you've seen it before, but this is a good article: Invalid Link Removed
Click to expand...

Thanks for the share.

Huh. Wonder how much truth there is to this.

9. Toe position can influence starting strength and l0ckput ability. Straighter toes improve the l0ckput, while a more toe-out position will improve power from the floor but reduces it at l0ckput as it is harder to fully engage the glutes in a toe-out position.

I prefer the toe out position, but if I fail it's typically at the top.

Hyde said:
When in doubt, get tighter. People can almost always get tighter before they start a pull. Tighter you get more directly power is transferred and better your position stays throughout
Click to expand...

This is surely what I lack in both deads and squats. Better on squats, though.
 
jswain34 said:
Interested to see how it goes for ya.
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I still have things to work on, but today was the easiest deadlift volume PR I've ever had. Easier to breath, too.

Thanks herderdude

Edit: No PR. I miscounted the weights. Still Easier pulling.
 
jswain34 said:
It's been a while since I've worked on my conventional stuff. Haven't done it in 8 months. I mainly just try to create a wedge through my hips with the bar and my shoulders. Only point my toes out enough as i need to to get down into position (got this one from the below article...makes sense just didnt know it). Screw the feet. Bend the bar (like trying to wrap it around yourself). Then just pull through my heels. Maybe you've seen it before, but this is a good article: Invalid Link Removed
Click to expand...

That was a great article! Thanks for that!
 
Banded Rev BW squats
Banded OLY wall squats x2

ShouldeRok 28.33

Set 1 & 2 : 17x20 both arms

Barbell Deadlift 554.17

First 4 SUPERSET w/ rows-

Set 1 : 138x2
Set 2 : 215x5
Set 3 : 260x5
+ Belt
Set 4 : 315x3
Set 5 : 380x3
Set 6 : 430x3
Set 7 : 455x5
Set 8 : 455x1

Damn, forgot I had 25's instead of 35's. Was supposed to be 475.

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Barbell Bent Over Row 83.33

(Squeeze shoulder blades together like SCAP retractions-)

Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x20
Set 4 : 50x20

Banded HS Lat Pulldown 180

Superset w/ rows

Pro monster -

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x8 +
Set 4 : 135x4 (no band)

Barbell Bent Over Row 83.33

Squeeze shoulder blades together like SCAP retractions-

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x20

Cable Standing Curl 165

Set 1 : 45x80

Cable Reverse Grip Triceps Pushdown 195

Set 1 : 45x100
 
Thanks for sharing that belt placement video. It was helpful to me.
 
Well I'm all caught up again lol. I have always loved a higher belt placement for deadlifts. Great job and f*%# them for the filming crap. If they got money they wouldn't say a word
 
RegisterJr said:
Thanks for the share.

Huh. Wonder how much truth there is to this.

9. Toe position can influence starting strength and l0ckput ability. Straighter toes improve the l0ckput, while a more toe-out position will improve power from the floor but reduces it at l0ckput as it is harder to fully engage the glutes in a toe-out position.

I prefer the toe out position, but if I fail it's typically at the top.
Click to expand...

Yes But when you fail at the top, its because of lumbar rounding and not because you can't get your hips through.
 
herderdude said:
Yes But when you fail at the top, its because of lumbar rounding and not because you can't get your hips through.
Click to expand...

Right - so might as well do the Ed Coan and use just the slight bit of flair on conventional to get more boom off the floor, I've always figured.
 
I always angle the feet out slightly on deads. When I miss deads it's usually at the floor, or mid shin. Which both are likely from positioning.
 
Thanks for upping that angle for deads Thomas... from watching your vid - my ass goes way to low when i deadlift... which is probably why i tend to f my back, or lose all kinds of power.
 
wasme said:
Thanks for upping that angle for deads Thomas... from watching your vid - my ass goes way to low when i deadlift... which is probably why i tend to f my back, or lose all kinds of power.
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How much lower? The angle isn't the greatest to show depth. I showed this one frequently, but this is how I *like* to set up. I probably haven't been much recently.

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RegisterJr said:
How much lower? The angle isn't the greatest to show depth. I showed this one frequently, but this is how I *like* to set up. I probably haven't been much recently.

Invalid Link Removed
Click to expand...

Significantly ... probably 6 inches lower.. almost coming up from a squated position... thanks for that video.. I will work on this with really light weight while my back heals.
 
Getting out of bed was just too tough this morning. Waking up early on weekends doesn't help the weekday mornings.
 
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RegisterJr said:
Getting out of bed was just too tough this morning. Waking up early on weekends doesn't help the weekday mornings.
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Hey that's alright, you gotta take some extra time for yourself when you need it. Plus you're a trooper for all the times you do get up, solid motivation. I'm joining you for a little while in the mornings, works getting too busy to lift at night right now.
 
RegisterJr said:
Getting out of bed was just too tough this morning. Waking up early on weekends doesn't help the weekday mornings.
Click to expand...

I know that feeling man, I just try to remember that's its always fine once I get that scoop of stimul8 in
 
Banded shoulder/triceps mobility
Rev banded BW squats

Barbell Front Squat 275

Set 1 : 115x5
Set 2 : 135x5
Set 3 : 155x3
Set 4 : 225x3
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+Belt
Set 5 : 250x1 (belt too high. Tried the same placement as deads and I had no core support)
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Set 6 : 250x3 (3's PR)
Set 7 : 250x2
Set 8 : 225x2

Cable Seated Row 293.33

Set 1 : 120x10
Set 2 : 150x10
Set 3 : 180x10
Set 4 : 200x10 PR
Set 5 : 220x10 PR
Set 6 : 200x10

Seated Calf Raise 168

Slow tempo with 2s flex-

Set 1 : 90x20
Set 2 : 90x15 cramped....
Set 3 : 90x26
Set 4 : 90x22

Dumbbell Alternate Hammer Curl 66.67

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

Leaning DB Row; Loop Banded Wrists 60

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10

ShouldeRok 16.33

Set 1 : 7x40

Meadows Cable Extension 116.67

One set, alternating sides by sets of 10-

Set 1 : 50x40
Set 2 : 40x40
Set 3 : 30x20

Accessory stuff was all superset. No real breaks.
 
My left leg was real shaky on that 250 single. Not sure why
 
250x1 looked fast and smooth. I dont really notice any "shakiness" in your left leg either. Good work using the clean grip too.
 
Looking good through those!
Simon, with your previous back surgeries, you will probably need to take a little wider stance. I like to call it a modified Sumo stance. Will help keep your back in "plane" and avert rounding.
 
jswain34 said:
Got it. Thanks. Hopefully work is slow so i have some time to look it over then.
Click to expand...

I've yet to read it all, just the deadlift portion.

turff49 said:
Looking good through those!
Simon, with your previous back surgeries, you will probably need to take a little wider stance. I like to call it a modified Sumo stance. Will help keep your back in "plane" and avert rounding.
Click to expand...

Thanks Brian.
 
Good job! I might be catching up to your front squat soon!
 
Still at work. Probably going to have a forced rest day tomorrow.
 
turff49 said:
Looking good through those!
Simon, with your previous back surgeries, you will probably need to take a little wider stance. I like to call it a modified Sumo stance. Will help keep your back in "plane" and avert rounding.
Click to expand...

Thanks Brian... appreciate the advice.

Good lifting Thomas
 
wasme said:
Thanks Brian... appreciate the advice.

Good lifting Thomas
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I'm weak off the floor like this but when my back was freaking out good recently it was the only way I could pull pain-free, and ******* is awesome with it. Perfect stance for doing volume work - you should definitely consider it whenever you try to pull again, a very close stance sumo.
 
If anyone is interested in bands or other equipment, EliteFTS has had some sort Of a sale every day since Thanksgiving. You can subscribe on their website.
 
Banded SUPER D MOB

ShouldeRok 16.33
SINGLE ARM-

Everything was super set with something else. No breaks.

Set 1 : 7x40

Wide Grip Pulldown Behind The Neck 228

Set 1 : 110x10
Set 2 : 150x8
Set 3 : 150x8
Set 4 : 150x8
Set 5 : 180x8

Barbell Shoulder Press 176

+10 PAPs after each set

Set 1 : 80x10
Set 2 : 95x5
Set 3 : 115x3
Set 4 : 145x3
Set 5 : 160x3
Set 6 : 155x3
Set 7 : 155x3

EZ Bar Lying Lat Pullover 80

(Like a DB pullover but with a bar to get a wide grip)

Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10

Barbell Incline Bench Press 225.5

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 155x10
Set 4 : 185x6
Set 5 : 205x3
Set 6 : 185x5

Banded Meadows Row 60

Two triple wrapped minis-

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10

Dumbbell Bent Over Delt Raise 33.33

Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
Set 4 : 25x10

Cable Rope Face Pull 186.67

Set 1 : 70x50

Ran out of time. Dang.

I haven't had much time on here recently to hang in y'alls logs, but that's about to change.
 
Yeah sound interesting. Do you go all the way to the top or just focus on the stretch position half of the movement?
 
wasme said:
Going to have to try those Ez pullovers..
Click to expand...

clown007 said:
Yeah sound interesting. Do you go all the way to the top or just focus on the stretch position half of the movement?
Click to expand...

I did them identical t o how Meadows does them; a slight bend in the elbow and don't come up all the way to where you lose the lat stretching.
 
RegisterJr said:
I did them identical t o how Meadows does them; a slight bend in the elbow and don't come up all the way to where you lose the lat stretching.
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Excellent. Will try some of those next back day.
 
My neck is so sore. May have to squash squats tomorrow.

Christmas party tonight for my wife's work. Supposedly there will be filet.
 
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Got me some goodies.
 
I want go get something. I may just ask my gf how much she was gonna spend on me for xmas and buy some stuff out of that. Lol.
 
Ive been looking at that floss band too. I have the lighter black one
 
jswain34 said:
I want go get something. I may just ask my gf how much she was gonna spend on me for xmas and buy some stuff out of that. Lol.
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Wife said I could get a massage today because my neck and shoulders are so stiff. I spent the money on bands instead. lol

The neck will heal itself.

jswain34 said:
Ive been looking at that floss band too. I have the lighter black one
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Never flossed before, but had to pop $50 to get free shipping. The shipping was more than the band, so figured what the heck.
 
RegisterJr said:
Wife said I could get a massage today because my neck and shoulders are so stiff. I spent the money on bands instead. lol

The neck will heal itself.



Never flossed before, but had to pop $50 to get free shipping. The shipping was more than the band, so figured what the heck.
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Lol plus you can do SuperD mobility with the bands and be better anyway. Riiiiight? You may really like flossing for your wrists before fronts.
 
wasme said:
Hope the neck feels better... good purchase! How was the xmas party
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Heat on the neck now. Hopping it's a little better to squat tomorrow. I'm supposed to AMRAP 405, so I don't want any mind-fu**s.

Christmas party was good. Filet and asparagus was spectacular. Free beer, but I limited myself.
 
I bought a supernova ball thanks for that info the other day on the site sale !
 
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