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TGR's Modified PowerBuilding v2.0

Almost made me spit out my shake! Lol. Office humor and you being a good sport FTW.
 
Ha Mr Pickles. Nice squats
 
Don't shoot Rudolph!!!
 
Hahaha the card made me laugh! That was pretty good!!

Awesome work in here as always! How's your neck?
 
love2liftkat said:
Hahaha the card made me laugh! That was pretty good!!

Awesome work in here as always! How's your neck?
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Still sore, but it's better. Thanks Kat.
 
Super D Mob
Banded SCAP Retractions 2x15

ShouldeRok 22.17

Set 1 : 9.5x40

Barbell Bent Over Row 165

(Focus on squeezing the shoulder blades like on SCAP retr)

Set 1 : 50x20
Set 2 : 90x20
Set 3 : 110x15

Barbell Bench Press 294.67

Set 1 : 110x10
Set 2 : 135x10
Set 3 : 160x5
Set 4 : 210x5
Set 5 : 235x3

Set 6 : 260x4 (1+) 4's PR, meh...

Set 7 : 225x8
Set 8 : 225x6
Set 9 : 225x6

Wide Grip Pulldown Behind The Neck 228

Set 1 : 150x10
Set 2 : 180x8

Barbell Front Squat 240

Set 1 : 135x3
Set 2 : 135x5
Set 3 : 225x2

(Was going to do multiples of 135x5 just for mobility, but some dude wanted to work in and it was not worth switching played)

SUPERSET:
Meadows Row>Spider Crawls>banded O&B x10

Meadows Row 165

Set 1 : 45x10
Set 2 : 90x10
Set 3 : 100x10
Set 4 : 110x15

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 3 Lap/Rep
--

Meadows Cable Extension 116.67

ONE SET- Rx10, Lx10, etc...

Set 1 : 50x40
Set 2 : 40x10
Set 3 : 35x10
Set 4 : 35x10
Set 5 : 30x30

overhead hammer curl w/ rope 150

ONE SET, R all then L all.

Set 1 : 100x15
Set 2 : 80x10
Set 3 : 60x10
Set 4 : 50x10
Set 5 : 40x10
Set 6 : 30x10
Set 7 : 20x20

Side Rev Grip One-Arm Lat PullDown (Hammer Strength) 98
Should've taken a picture to explain these. First time doing them.

Alternating R, L, no breaks.
Set 1 : 70x12
Set 2 : 70x10
Set 3 : 70x8
Set 4 : 70x8

10s Rest Pause set, Right first.
Set 5 : 45x15
Set 6 : 45x8
Set 7 : 45x5

Place was a mad house.

This is the heaviest high volume bench day I've had. No pain, again.

Time to shop, clean, and prep.
 
Yikes! That is a lot of volume. Nice little PR hidden in there too! Hope you and the fan have a Merry Christmas Thomas! And may God bless you and your family.
 
turff49 said:
Yikes! That is a lot of volume. Nice little PR hidden in there too! Hope you and the fan have a Merry Christmas Thomas! And may God bless you and your family.
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Thank you, Brian. Same to you and yours.
 
Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis

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Link broken.

But I've watched a video from Greg knuckols on the topic. It would take chronic use of anti-inflammatories to significantly affect your gains in the long term.
 
liftandswim said:
Link broken.

But I've watched a video from Greg knuckols on the topic. It would take chronic use of anti-inflammatories to significantly affect your gains in the long term.
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Link is working for me

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liftandswim said:
Link broken.

But I've watched a video from Greg knuckols on the topic. It would take chronic use of anti-inflammatories to significantly affect your gains in the long term.
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And the study was based on the maximum dosing possible.
 
liftandswim said:
Maybe because I'm on the app? Idk. Either way I stay away from anti-inflammatories.
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I do too. I think most In here do, but it's prevalent among most guys I know in the gym. Especially with ECA.
 
I've taken anti inflammatories off and on over the years. You'd really need to abuse them for any significant issues to appear or effect your workouts.
On the other hand, taking opioids will have an adverse effects. They will suppress test and increase estrogen. Most pain killers are an opioids base.
 
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I think in going to build something similar to this next year. Could do it for a couple hundred bucks and start adding weights and a bar quicker. Not only will it save me $, I can ensure I have the j-hook placements and pin placements exactly where i want them. Pull up bar and band pegs included.
 
I'm tempted to buy a squat stand. I've seen some Oly lifters squat some crazy weights with nothing but a squat stand. I squat outside of the rack at my gym right now anyways.
 
liftandswim said:
I'm tempted to buy a squat stand. I've seen some Oly lifters squat some crazy weights with nothing but a squat stand. I squat outside of the rack at my gym right now anyways.
Click to expand...

That would be even easier to build at a fraction of the cost. 2 4x8's, a couple 2x4's, and some short galvanized pipe for J-hooks.

I've never failed a back squat, but it does it not scare you on the heavier sets?

MARK_ said:
Merry Christmas Thomas!!
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Thanks Mark! Merry Christmas to you and the fam!
 
I also see squat stands for dirt cheap on Craigslist.
 
RegisterJr said:
I also see squat stands for dirt cheap on Craigslist.
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I wouldn't use them personally.

I considered it just for the space savings, but not only does the power rack provide safety, it also provides increased functionality. (Band pegs, pullups, bench, weight storage, etc.)
 
No, I don't get scared. I don't unrack anything I can't make my bîtch. I realize freak accidents happen, but idk I'm not too worried.
 
liftandswim said:
No, I don't get scared. I don't unrack anything I can't make my bîtch. I realize freak accidents happen, but idk I'm not too worried.
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I used to not worry about it too, squatted out of the rack because it was easier than changing j-cups.

But I saw a dude have his knee blow out on a squat at one of the meets I did, and he was damn lucky APF uses monos w/ safety straps. I'm not really trying to have that happen to me in my shed on a Monday.

Edit: worth mentioning that was on his opener IIRC.
 
liftandswim said:
No, I don't get scared. I don't unrack anything I can't make my bîtch. I realize freak accidents happen, but idk I'm not too worried.
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I am confident I'm going to hit everything I unrack as well, but like Jim said strange things can happen. I've lost air in the hole once and it scared the crap out of me. You could always ditch the bar if need be I suppose.

Hyde said:
Nice PR to set the holiday off right!!!
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Thanks Hyde!
 
Merry Christmas everyone!
 
One of those freak accidents happened to me incline benching without using safety bars in the rack. Bench collapsed. Went from incline to decline in a fraction of a second. Freak accidents happen.
 
liftandswim said:
I'm tempted to buy a squat stand. I've seen some Oly lifters squat some crazy weights with nothing but a squat stand. I squat outside of the rack at my gym right now anyways.
Click to expand...

I only squat out of squat stands nowadays. Kind of miss my rack but they are a great space saving and financially easy option.



Oh and merry Christmas everyone!
 
Merry Christmas brother.
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I've got 4 weeks left on this 531 cycle, then I'm going to take a strength break and do a Mountain Dog-type routine for 12 weeks.

It's going to look like this:

Sat – Legs (heavy)
Sunday – Chest/Shoulders (heavy) Monday – Back (heavy)
Tuesday – Legs (light/explosive) Wednesday – Chest/Shoulders (light) Thursday – Arms
Friday – Back (light)

Actual days may vary if I feel I need a break. Last time I ran Mountain Dog I didn't need breaks until the end of his 12 week program(s).

This should improve my endurance. Diet will be adjusted as well.
 
sounds like a great plan!!
 
Woke up feeling horrible last night. Acid reflux for my first time, carb sweats, upset stomach, etc.

Between alcohol and food I did consume quite a bit...

...but I feel good this morning. Gonna be some DL singles until my grip goes out. No PR hunting today.
 
Hey, as long as you feel good then get after it! Reflux sucks when you want to sleep, feel for you...
 
turff49 said:
Hey, as long as you feel good then get after it! Reflux sucks when you want to sleep, feel for you...
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It was horrible. Don't know what caused it, but I hope that's not something that happens much often. I have family member who say they get that daily.
 
Banded hip series
Banded OLY wall squat x1
Rev banded BW squats

Barbell Deadlift 495

Set 1 : 215x5
Set 2 : 260x5
Set 3 : 315x3
Set 4 : 365x3
+Belt
Set 5 : 405x5
Set 6 : 450x3
Set 7 : 495x1
Set 8 : 495x1
Set 9 : 495x1

Banded Deadlift 432

Pro-Monster wrapped around ends-

Set 1 : 405x2
-Belt
Set 2 : 405x1

Barbell Good Morning 262.5

90s rests-

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

Hyperextensions - Back Extensions 75

30s rests, 0-0-4-1 Tempo

Set 1 : 50x15
Set 2 : 50x12
Set 3 : 50x10
Set 4 : 50x8
Set 5 : 50x6

Was going to do pushdown a but my back is fried. Those hypers tore me up.

I did as many pulls as my grip would allow. I suppose I could've used straps, but as you can see I was also having issues getting my upper back to stay tight.

Nonetheless, this was my first singles week with high-belt and it felt good.

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Need more data plan limits reading your lifting session details! Great lifts!
 
the 1st single at 495 looked relatively easy for you, i'm sure you'll be breaking that mark soon!
 
Nice work on the deads!
 
That was a lot of heavy dead reps! Those 495's didn't look too shabby man. Can't wait to see what we see by this time next year. Gainstrain will be in full force!!
 
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