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TGR's Modified PowerBuilding v2.0

SUPER D MOB
BANDED SCAP RETRACTIONS-

ShouldeRok 16.33

Set 1 : 7x40

Barbell Bench Press 308.33

Set 1 : 110x10
Set 2 : 135x10
Set 3 : 160x5
Set 4 : 205x3
BANDED BENCH HERE-
Set 5 : 250x7 PR
Set 6 : 225x2

Wide Grip Lat Pulldown 240

Set 1 : 130x10
Set 2 : 180x10
Set 3 : 180x8

Banded Bench 247.5

Set 1 : 205x3
Set 2 : 225x3

Dropped bands due to bicep pain... Still got a PR.

Leverage Chest Press 157.5
WPS-

Set 1 : 45x10
Set 2 : 90x10
Set 3 : 135x5 PR
Set 4 : 115x5
Set 5 : 90x9

Triceps Pushdown V Bar 420

Set 1 : 70x150 PR

Dumbbell Bench Press 75

15s pause DROPSET-

Set 1 : 50x15
Set 2 : 50x5
Set 3 : 50x5

I think taking so much time out of the gym is major reason for bicep pain. Decreased gym time means decreased mobility time. May start doing more mobility at home.

Pretty pleased with 250x7 considering downfalls on bench most of last year.

That's it for the weekend I think. I'll check in again Monday.
 
Nice job! A common practice is using bands on all of your warm-up sets and dropping them for work sets. The bands speed you up a bit for better efforts on your work sets.

You would start with the bar and no bands and then go empty bar with bands and go up from there.
 
Nice benching man!
 
Strong banded PR!!
 
ShouldeRok 28.33

Single arm-
Set 1 : 7x40
Double arm-
Set 2 : 17x20

Barbell Shoulder Press 165

Set 1 : 45x10
Set 2 : 80x5
Set 3 : 95x5
Set 4 : 110x3
Set 5 : 145x3
+Belt
Set 6 : 165x1

-Belt, 1m rests-

Set 7 : 145x4
Set 8 : 135x3
Set 9 : 135x3
Set 10 : 135x3
Set 11 : 135x3
Set 12 : 135x3

Weighted Tricep Dips N/A

Set 1 : 0x0

Klokov Press 110.83

Set 1 : 95x5

Cable Rope Hammer Curls 303.33

Set 1 : 70x100

I guess doing ohp or dips the day after bench with some pushdowns isn't a good idea. I had no strength today. I dropped down on the dip and couldn't push myself back up.
 
Always my test for if the muscle group is done - if I can't do one wide pull-up or 10 dips I know my lats or tris are toasted. No further work is necessary at that time
 
Banded Hip Series
Banded OLY wall squats x3

Barbell Squat 148.5

Set 1 : 0x15
Set 2 : 0x15
Set 3 : 135x3

Barbell Deadlift 517.33

Set 1 : 215x5
Set 2 : 260x5
Set 3 : 315x5
Set 4 : 390x3
Set 5 : 440x3
Set 6 : 485x2.5...

Dam. They felt heavy all day. Either way, I've never pulled 485 for more than one.

Did some crunches, doing cardio now.
 
Video:

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Congratulations Thomas! Nice!!
 
Crap man you are getting strong. I have my work cut out for me!
 
seems like your squat and dl are pretty disproportionate...lol jk. seriously though awesome double at dl! i think you definitely could've got the 3rd but that's a lot of weight to strain with so you made the right decision if it didn't feel right. and no doubt if you've never got more than a single at that weight a double is super awesome!
 
Balthazar said:
seems like your squat and dl are pretty disproportionate...lol jk. seriously though awesome double at dl! i think you definitely could've got the 3rd but that's a lot of weight to strain with so you made the right decision if it didn't feel right. and no doubt if you've never got more than a single at that weight a double is super awesome!
Click to expand...

liftandswim said:
Nice work! Could've had that third, but I agree it's better to save the grinding for when it's absolutely necessary.
Click to expand...

Thanks guys. I mentally wasn't prepared because of how 440 felt. I was tempted to stay at 440 instead of moving up.
 
The 2.5 lift days per week is making it harder to recover. Now that the holidays are behind I need to get more time in. Not going to push it too hard the next few days, incorporate cardio, and probably deload after squats.

On the positive side my diet is on point.
 
On point or well rounded
 

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Hey some days you gotta hang the belt up and be grateful you didn't get hurt and just punch the clock. Some days you PR. 485x2 would have been huge to you even a year ago. Making good progress overall
 
Hyde said:
Hey some days you gotta hang the belt up and be grateful you didn't get hurt and just punch the clock. Some days you PR. 485x2 would have been huge to you even a year ago. Making good progress overall
Click to expand...

Thanks Hyde. A year ago my max single was 415, so yeah.

Decided to rest today. I could've gone in and done fronts and/or lats, but figured rest would be better having been in 4 days in the past 5 and feeling so beat up.
 
Nice pulling man! Wow you put on what 100 lbs on your deadlift in a year. Pretty nuts. I maybe got 30-40 lbs I think.
 
capo180 said:
Nice pulling man! Wow you put on what 100 lbs on your deadlift in a year. Pretty nuts. I maybe got 30-40 lbs I think.
Click to expand...

It's been slow moving for about 6 months though. I'll take whatever comes! Thanks Capo!
 
Enjoy your rest! You've earned it! You're always kicking butt!!
 
I used to take a non-flushing Niacin before bed for a couple of reasons, but mainly continued it because between that and magnesium I realized I sleep harder.

I just restarted taking them two days ago but this time the Niacin is a time release and not flush free. I woke up at 10:30 on FIRE. Every time I moved my skin felt like I was recovering from a sunburn earned while on a raft for 2 days.

It lasted about 45 m, but dam.

Gonna back the dose down and split the pill. If it continues I'll do without.
 
ShouldeRok 28

Single arm alternating directions every 10 and arms after 20-

Set 1 : 9.5x40
Set 2 : 12x40

Meadows Row 171

Set 1 : 45x8
Set 2 : 70x8
Set 3 : 90x8

Start SS W/ pushdowns
Set 4 : 135x8
Set 5 : 135x8

Start SS w/ dips
Set 6 : 135x8
Set 7 : 115x10

Cable Rope Triceps Pushdown 80

Set 1 : 60x10
Set 2 : 60x10

Weighted Tricep Dips 306.67

Set 1 : 230x10
Set 2 : 230x10
Start SS W/ lat pullover
Set 3 : 230x10
Set 4 : 230x10

DB Lat Pullover: Bent Arm 97.5

Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15

Cable Reverse Grip Triceps Pushdown 182

Set 1 : 70x12
Set 2 : 100x12
Set 3 : 130x12
Set 4 : 100x12

Something superset with something else the rest of the way.

Banded HS Lat Pulldown 146.67

Set 1 : 90x10
Set 2 : 90x10 1 pro monster
Set 3 : 90x10 2 PM
Set 4 : 90x10 2 PM
Set 5 : 100x10 1PM
Set 6 : 110x10 1PM

10s rest pause DROPSET-
Set 7 : 90x20
Set 8 : 90x5
Set 9 : 90x5
Set 10 : 90x5

Meadows Cable Extension 66.67

Set 1 : 50x10 +
Set 2 : 50x5 Partials
Set 3 : 50x10 +
Set 4 : 50x5 P
Set 5 : 50x10 +
Set 6 : 50x5 P

Cable High Pulley Overhead Tricep Extension 171

Set 1 : 110x15
Set 2 : 110x12
Set 3 : 90x15
Extra rest-
Set 4 : 90x27

Cable Rope Hammer Curls 240

Set 1 : 90x50

1:1 Sprints X 6 min

Great day. Pumped to the max.
 
RegisterJr said:
I used to take a non-flushing Niacin before bed for a couple of reasons, but mainly continued it because between that and magnesium I realized I sleep harder.

I just restarted taking them two days ago but this time the Niacin is a time release and not flush free. I woke up at 10:30 on FIRE. Every time I moved my skin felt like I was recovering from a sunburn earned while on a raft for 2 days.

It lasted about 45 m, but dam.

Gonna back the dose down and split the pill. If it continues I'll do without.
Click to expand...

Absolutely normal. I've been taking nicotinic acid (full flushing niacin- used to raise HDL) for years and recognize that on-fire symptom. I recommend taking it during the day with food.
 
kenpoengineer said:
Absolutely normal. I've been taking nicotinic acid (full flushing niacin- used to raise HDL) for years and recognize that on-fire symptom. I recommend taking it during the day with food.
Click to expand...

Will do. Thanks Mark.
 
Fantastic session! ShouldeRok, and every lift, is on fire! Strong beast!
 
Niacin kills me too!
I flush badly and my skin feels like it's electrified. Felt like I had huge anxiety attacks.
I didn't realize there was a non flushing kind at all. I just stayed away from niacin as best as I could.
 
kenpoengineer said:
Fantastic session! ShouldeRok, and every lift, is on fire! Strong beast!
Click to expand...

Thanks!

clown007 said:
Niacin kills me too!
I flush badly and my skin feels like it's electrified. Felt like I had huge anxiety attacks.
I didn't realize there was a non flushing kind at all. I just stayed away from niacin as best as I could.
Click to expand...

That's exactly how i felt. Not great when you're trying to get some sleep.
 
wasme said:
Ok fixed my scroll wheel after your workout broke it... carry on my friend.
Click to expand...

The key to a long workout is Stimul8 and extra spaces to log the exercises.
 
Lying Leg Curls 91.67

Set 1 : 50x25

Barbell Squat 470.33

Mini wrapped around knees
Set 1 : 0x15
Set 2 : 135x5
0x10
Set 3 : 185x5
Set 4 : 225x5
Remove mini-

Set 5 : 275x3
Set 6 : 320x3
+Belt
Set 7 : 340x3
Set 8 : 380x3
Set 9 : 415x4 PR, RPE 9-9.5
Set 10 : 315x10

I could've squeezed out another 3-5 on the final set. After 4 they just started flying. I should be videoed.

Looking forward to my upcoming hypertrophy cycle to get me back in shape. At least my stamina and endurance.

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a potential 15 reps at 315? now that could be some kind of aerobic workout lol
 
clown007 said:
Niacin kills me too!
I flush badly and my skin feels like it's electrified. Felt like I had huge anxiety attacks.
I didn't realize there was a non flushing kind at all. I just stayed away from niacin as best as I could.
Click to expand...

This effect is normal for niacin in the form of nicotinic acid - the best form for increased HDL. Keep it as a staple for HDL improvement.
 
Balthazar said:
a potential 15 reps at 315? now that could be some kind of aerobic workout lol
Click to expand...

I'd be good for more than that even if I hadn't done those top sets. I hope to try that soon.
 
You repped that 415 nicely Thomas. Nice PR
 
Dang! Making that look like baby weight! ...just learned about niacin- was gonna ask what you took it for. Lol
 
Nice work on the 415x4. You're makin me work to try to keep up with you on da skwats. You're pretty much the epitome of what 5/3/1 is all about. 5-10lb prs nearly every training cycle. It builds up a lot quicker than people think.
 
love2liftkat said:
Dang! Making that look like baby weight! ...just learned about niacin- was gonna ask what you took it for. Lol
Click to expand...

Those foam plates...

Thanks Kat!

jswain34 said:
Nice work on the 415x4. You're makin me work to try to keep up with you on da skwats. You're pretty much the epitome of what 5/3/1 is all about. 5-10lb prs nearly every training cycle. It builds up a lot quicker than people think.
Click to expand...

Thanks, but ain't no catchin' you!

531 has been great to me. I think I'm approaching the time where doing top set AMRAPs every session isn't as beneficial as it is taxing. Maybe I need to reset my numbers every 18 weeks instead of 24. That, or switch up 531 programs.
 
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