TGR's Modified PowerBuilding v2.0

Take another week! Or 2! I'm instigating here...lol
 
Going back to 531 tomorrow.

I can't decide if I will start with deads or squats. Likely deads, because I have little to no DOMs. So, maybe(?):

DL
BENCH
SQUAT
BACK
BENCH 2
Fronts

Off days where needed.
 
I vote for deads!
 
You're well rested. Start with what you're worst at. Good thing to do every week.
 
Jeff is acting up so I can't copy my routine.

Deadlift triples week

Leg curls SS w/ BW squats 4x10, explosive with 1m rests

Deadlifts work up to 345/390x3, 430x7

YouTube video:

Invalid Link Removed

Sped-up to a 14 second video:

Invalid Link Removed

6 sets meadows rows

4 supersets of banded hammer strength PullDown x12 and straight arm lat PullDown x10.
 
Looking larger in the shoulders! Nice DLs! Hey, you! Stop slamming the weights down! Lol
 
Nice going! 430 x 7 looked to easy for you man! Nice workout!
 
RegisterJr said:
Jeff is acting up so I can't copy my routine.

Deadlift triples week

Leg curls SS w/ BW squats 4x10, explosive with 1m rests

Deadlifts work up to 345/390x3, 430x7

YouTube video:

Invalid Link Removed

Sped-up to a 14 second video:

Invalid Link Removed

6 sets meadows rows

4 supersets of banded hammer strength PullDown x12 and straight arm lat PullDown x10.
Click to expand...

Wow, without straps... Great work!
 
Da Man has one helluva grip that's for sure!
 
kenpoengineer said:
Looking larger in the shoulders! Nice DLs! Hey, you! Stop slamming the weights down! Lol
Click to expand...

turff49 said:
Nice going! 430 x 7 looked to easy for you man! Nice workout!
Click to expand...

Hyde said:
Speedy man! Gonna be calling you Little Leeman soon w that high belt if you keep getting stronger!
Click to expand...

hairygrandpa said:
Wow, without straps... Great work!
Click to expand...

turff49 said:
Da Man has one helluva grip that's for sure!
Click to expand...

Thanks guys!
 
Bench Triples:

SUPER D MOB

Barbell Bench Press 300

Set 1 : 100x10 +PAPs +BSR
Set 2 : 125x10 +PAPs +BSR
Set 3 : 150x3 +PAPs
Set 4 : 175x3 +PAPs
Set 5 : 200x3
Set 6 : 225x10.9

So close to lockout on the 11th. Ended up just letting my arms go back to rack it.

**One Minute Rests from this point forward-

Leverage Chest Press 106.67

Hard Flex at Lockout-
Set 1 : 45x10
Set 2 : 55x10
Set 3 : 65x10
Set 4 : 75x10

10s Rest Pause Set
Set 5 : 80x10 Full ROM
Set 6 : 80x5 PARTIALS
Set 7 : 80x5 PAR
Set 8 : 80x5 PAR

Weighted Tricep Dips 327.6 SUPERSET w/ O&Bs:

Set 1 : 234x10
Set 2 : 234x10
Set 3 : 234x12 (band)

Banded O&B's 1.33

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

Klokov Press 114

Set 1 : 65x10
Set 2 : 85x10
Set 3 : 95x6

Delt Destroyers 91.67

Set 1 : 50x25
Set 2 : 50x25
Set 3 : 50x25

All done. Feel good about my press. No pain, and everything was clicking.
 
Have to look up some of the exercises, like "Klokov Press", sounds scary, lol
Definitely killing it with those rest pause sets!
 
Thanks Cap!

hairygrandpa said:
Have to look up some of the exercises, like "Klokov Press", sounds scary, lol
Definitely killing it with those rest pause sets!
Click to expand...

Thanks HG. They hit the rear delts really good:

Invalid Link Removed

-----

Things I've noticed deadlifting before bench instead of squats:

I don't cramp on the bench.

I have more full-body power and leg drive.

My lats wear down quicker, however, they are more engaged more quickly into the sets.
 
RegisterJr said:
Thanks Cap!



Thanks HG. They hit the rear delts really good:

Invalid Link Removed

-----

Things I've noticed deadlifting before bench instead of squats:

I don't cramp on the bench.

I have more full-body power and leg drive.

My lats wear down quicker, however, they are more engaged more quickly into the sets.
Click to expand...

Ah, it's sort of "behind neck standing military press".
That's serious stuff for sure.
How long was this last training session?

You must be younger than me, because AFTER dead lifting, I'm totally toast and go for girly exercises like leg curls, lol
 
hairygrandpa said:
Ah, it's sort of "behind neck standing military press".
That's serious stuff for sure.
How long was this last training session?

You must be younger than me, because AFTER dead lifting, I'm totally toast and go for girly exercises like leg curls, lol
Click to expand...

From my first set on bench to my last set of destroyers it was 1:17:00. Add about 10 minutes for the Super D stuff.

Oh, I couldn't deadlift and bench in the same day.
 
Nice going on the pressing!
Keeping the lats engaged during pressing is paramount.
 
hairygrandpa said:
Ah, it's sort of "behind neck standing military press".
That's serious stuff for sure.
How long was this last training session?

You must be younger than me, because AFTER dead lifting, I'm totally toast and go for girly exercises like leg curls, lol
Click to expand...

It's a hands very wide form of "behind the neck standing military press". From my reading, there are experts that state one should stay away from behind the neck pressing. I'm very cautious at my age and will leave this to the young ones!

Invalid Link Removed
 
kenpoengineer said:
It's a hands very wide form of "behind the neck standing military press". From my reading, there are experts that state one should stay away from behind the neck pressing. I'm very cautious at my age and will leave this to the young ones!

Invalid Link Removed
Click to expand...

That's why I stay at a light weight on them. It doesn't take a whole lot of weight for them to be effective.
 
kenpoengineer said:
It's a hands very wide form of "behind the neck standing military press". From my reading, there are experts that state one should stay away from behind the neck pressing. I'm very cautious at my age and will leave this to the young ones!

Invalid Link Removed
Click to expand...

^^^ X2, doing zillions of Bradford presses with Olympic BB instead-, or seated stuff. But I admire RegisterJr for his efforts, it sure looks badazz doing them!
 
kenpoengineer said:
It's a hands very wide form of "behind the neck standing military press". From my reading, there are experts that state one should stay away from behind the neck pressing. I'm very cautious at my age and will leave this to the young ones!

Invalid Link Removed
Click to expand...

Good article.. although this one made me laugh..#5. Stiff-Legged Deadlifts with a Rounded Back... didnt know that was an option lol
 
For Thomas! Anabolic pizza!
Invalid Link Removed
 
I actually did have pizza last night. And jugs for breakfast!
 
Squat Triples Week 1-

1 minute rests on all accessory work. 4-6 on squats depending on intensity.

Cable Standing Leg Curl 75

Set 1 : 50x15

Lying Leg Curls 106.67

Set 1 : 80x10
Set 2 : 80x10

Barbell Squat 449.17

Set 1 : 170x5
Set 2 : 215x5
+Banded OLY wall squats
Set 3 : 260x3
Set 4 : 300x3
Set 5 : 345x3
Set 6 : 385x5
Set 7 : 345x3
Set 8 : 315x5

Leg Extensions 210

Set 1 : 150x12
Set 2 : 150x12
Set 3 : 150x12
Set 4 : 150x12
Set 5 : 130x12

Lying Leg Curls 146.67

Set 1 : 80x10
Set 2 : 95x10
Set 3 : 110x10
Set 4 : 110x8
Set 5 : 110x8

I went into my first set with a very sore back from forming pavers and playing with concrete. I've never squatted anything 385+ for more than 5, but should have more in me than this. Considering going in weak I guess it's ok.

Added extra volume at the end because of disappointment.

Invalid Link Removed
 
Belted at 300. Usually I don't until I pass 315 (for 5 or less) but my back needed support.
 
Yah you had another few reps in you. But, it was smart of you to live to fight another day if your back wasn't good to push on.
 
jswain34 said:
Yah you had another few reps in you. But, it was smart of you to live to fight another day if your back wasn't good to push on.
Click to expand...

Hyde said:
This. You did it right, Jr!
Click to expand...

Thanks guys!

Yeah, back is tighter now than ever I've felt from deadlifts. Too many hours squatting over cement

Invalid Link Removed
 
RegisterJr said:
Ha! That may be legal where you live...
Click to expand...

Was not implying advanced weed growing here, LOL. Thought I would look at a aquaponic system, using fish waste as fertilizer. It's a very productive system, you can grow your own food with very low cost and with limited space.
 
liftandswim said:
Yeah, idk how construction workers/manual laborers do it...nice work thomas
Click to expand...

Call honest hard work. Luckily I'm a manager but I still get out there and will do everything I have my guys do. Once you're conditioned to it you miss it when you sit in an office. Office life sucks and makes people fat and lazy...lol
 
hairygrandpa said:
Was not implying advanced weed growing here, LOL. Thought I would look at a aquaponic system, using fish waste as fertilizer. It's a very productive system, you can grow your own food with very low cost and with limited space.
Click to expand...

Becoming big business in areas like Chicago and Detroit.
 
RegisterJr said:
Thanks guys!

Yeah, back is tighter now than ever I've felt from deadlifts. Too many hours squatting over cement

Invalid Link Removed
Click to expand...

nice work my friend, must be nice to still be able to break ground. although it started out extremely mild, our winter finally showed up. i had to work on saturday when it was -18 degrees out without windchill.
 
You must log in or register to reply here.
Back
Top