TGR's Modified PowerBuilding v2.0

Back, hyper -

3 supersets of straight arm lat PullDown and SCAP retractions

Meadows Row 126.67

Red micro - 35#+ at top

Set 1 : 0x8
Set 2 : 25x8
Set 3 : 50x8
Set 4 : 75x8
Set 5 : 100x8
Set 6 : 75x8

Banded HS Lat Pulldown 180

Set 1 : 45x10
Set 2 : 90x10
Set 3 : 135x10
Set 4 : 135x8
Set 5 : 135x8
+ Dbl Thick Orange
Set 6 : 90x10
Set 7 : 90x10
Set 8 : 90x10

Straight Arm DB Pullover 100

Set 1 : 60x15 + Crunches
Set 2 : 60x20
Set 3 : 60x15

1.5 Cable Curl 93.33

1 + top half partial = 1

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10

Cable Overhead Curl 80

DROPSET 1:
Set 1 : 60x10
Set 2 : 40x8
Set 3 : 30x8
Set 4 : 20x8

DROPSET 2:
Set 5 : 50x10
Set 6 : 40x6
Set 7 : 30x8
Set 8 : 20x10


And treadmill.....
 
Today was my 6th day back in the gym in the last 18 days, and it's been a week since I've done anything somewhat heavy (90% squat).

I may jump back into my strength cycle tomorrow. I feel good right now and somewhat rested.
 
Ramp into that weight, brother. If you feel you've ramped well, then go for it. If not, spend a couple days in between where you've been working and where you'll be working. Like one upper and one lower.
 
Well...

I was hanging electrical wire on the back porch around 9 last night because my wife wanted to move a water fountain. She hollered for the neighbors to come do a fireball shot. 4 shots and 6-7 beers later...

Gonna go in anyway. I don't feel hungover but I'm sure I'll sweat some bullets.
 
When you "play" you have to "pay"!!!
 
Fireball shots?!? Damn that makes me wanna puke just thinking about it!
 
Deadlift, 3's Week

Lying Leg Curls 126.67

Set 1 : 65x10 + Banded Hip Series
Set 2 : 80x10 + BW Squats
Set 3 : 95x10 + BW Squats

Barbell Squat 157.5

Paused-
Set 1 : 135x5

Banded OLY WALL SQUATS-

Barbell Deadlift 484

Set 1 : 190x5
+ Banded OLY WALL SQUATS-
Set 2 : 240x5
Set 3 : 285x3
Set 4 : 340x3
+ Belt
Set 5 : 390x3

(Instead of 1 set of 3+)
Set 6 : 440x3
Set 7 : 440x3
Set 8 : 440x3
Set 9 : 440x3
Set 10 : 440x3

Bat Hangs

Crunches

I didn't bother with video but wish I had. The third set felt the best, and i was wiped by the fifth. Probably would've only hit 5-6 on set 1 of i had done an AMRAP. It didn't feel good.

By far the most volume I've ever done at a weight like that.

Lift heavy, friends. Imma go tear some food up.
 
capo180 said:
Fireball is some good stuff.. Nice work dude, better off getting volume in then one all out set imo.
Click to expand...

I think I'll do more of this, time permitting. Thanks Capo.
 
Damn that is definitely a lot of pulling. And you kept it heavy too. Good work!
 
I thought you were supposed to do shots and deadlift, not squat?
 
See you're steady getting stronger! When are you planning to compete?
 
5 sets of 3 at 440, plus everything else you did, is very good. Great job
 
Bench Triples-

Super D Mob

Banded Pull-up 1.27

Set 1 : 1x8 + Banded SCAP Retractions
Set 2 : 1x8 + BSR

Straight Arm Lat Pulldown 93.33

Set 1 : 60x10
Set 2 : 70x10
Set 3 : 70x10

Barbell Bench Press 276

Set 1 : 100x10
Set 2 : 125x10
Set 3 : 150x3
Set 4 : 180x3
Set 5 : 205x3

Instead of 3+:

Paused-
Set 6 : 230x3
Set 7 : 230x3
Set 8 : 230x3
Set 9 : 230x3

TnG-
Set 10 : 230x6 (2-4 left in tank)

Barbell Incline Bench Press 222

Set 1 : 135x3
Set 2 : 135x3
Set 3 : 155x3
Set 4 : 185x3
Set 5 : 185x3
Set 6 : 185x6 (2 in tank?)

Anti-Gravity Press 40

+ BANDED O&B's

Set 1 : 20x10
Set 2 : 30x10
Set 3 : 30x10

Crunches
Planks
Treadmill xBarely
 
By the 5th set of press I feel waaay stronger than the first few. For now on triples week will be 4-5 3's instead of the AMRAP.

Lower back is sore, but not in a painful way. I'll roll it later. Hopefully I'll be up for squats tomorrow

Sleep was crap. Starting at 1 I was up every 15 minutes.
 
nice workout despite the lack of sleep! you sure do a ton of volume with so many sets there.
 
Low sleep and high volume…I LOVE IT!
 
Balthazar said:
nice workout despite the lack of sleep! you sure do a ton of volume with so many sets there.
Click to expand...

I'm hoping the volume will help me nail form and find a groove. Thanks man.

BeastFitness said:
Low sleep and high volume…I LOVE IT!
Click to expand...

I'm feeling it, but stole a 20 minute nap at lunch.

capo180 said:
Yeah fck sleep dude lol. Liking the triples, the volume adds up nicely.
Click to expand...

Thanks man!

wasme said:
Nice lifts brother... you seem to be having crappy sleeps lately?
Click to expand...

Dunno what happened last night because I kept falling back asleep relatively easy. Huge bright moon, and the skylight lit up the room. Could be a reason.
 
Reg, upping the frequency of the lift is, imo, the best way to start finding a consistent groove. Its like that in almost all sports. Shoot 700 free throws once a week or 100 free throws a day, i almost guarantee the one that shoots 100 a day will have a more consistent stroke between sessions than the guy that shoots 700 once a week. More frequent skill practice.
 
jswain34 said:
Reg, upping the frequency of the lift is, imo, the best way to start finding a consistent groove. Its like that in almost all sports. Shoot 700 free throws once a week or 100 free throws a day, i almost guarantee the one that shoots 100 a day will have a more consistent stroke between sessions than the guy that shoots 700 once a week. More frequent skill practice.
Click to expand...

I can already feel a benefit, with the lift improving midway through the sets. I was introduced to 531 with AMRAPs, and I saw lots of progress so I was reluctant to try something new. Thanks for the feedback.
 
RegisterJr said:
I can already feel a benefit, with the lift improving midway through the sets. I was introduced to 531 with AMRAPs, and I saw lots of progress so I was reluctant to try something new. Thanks for the feedback.
Click to expand...

I hear ya man, 5/3/1 was the first "real" training program i did too when i first got into lifting in college. It was definitely a change to move on from amraps, but honestly the only amrap i miss is OP. And no problem.
 
We almost always hate change, but after the change is made then we almost always say "should've done it sooner"!
 
turff49 said:
We almost always hate change, but after the change is made then we almost always say "should've done it sooner"!
Click to expand...

How's it going over there?
 
Lying Leg Curls 91

Set 1 : 65x10
BANDED HIP SERIES
Set 2 : 65x12
Set 3 : 65x12


Barbell Squat 434.5

Set 1 : 135x5
BANDED OLY WALL SQUATS
Set 2 : 170x5
Set 3 : 215x5
Set 4 : 260x3
+Belt
Set 5 : 310x3
Set 6 : 355x3

Instead of a set of 3+
Set 7 : 395x3
Set 8 : 395x3
Set 9 : 395x1
Set 10 : 315x3

Crunches

Plank

Notes:

Squat wasn't moving well today. It should've been a relatively easy 3-5 sets. My lower back was super tight as soon as I went over 200.

I brought my grip in from thumb just outside ring to just inside.
Bam: Bicep pain.
I like the extra back tightness but it's not worth the pain.

Crunches suck. A couple years ago I could do them unending. Gonna stay on it.

Didn't have time to put on YouTube yet:

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YouTube:

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From memory, I kept forgetting to screw the floor. When I did it went smoother. Abdominal core felt strong but I think my lower back was weak/hindering.

All in all, considering another horrible nights sleep, this isn't bad.

Melatonin tonight.
 
When was the last time you had bloodwork done? Was your magnesium level OK? This affects sleep quality.
 
kenpoengineer said:
When was the last time you had bloodwork done? Was your magnesium level OK? This affects sleep quality.
Click to expand...

1+ year(s), and it was fine then. You know, I do sleep better when I supplement with magnesium. I haven't been taking it recently, either.
 
Probably not gonna hurt to take some mag before sleep. Has a calming effect. Guy I know says it's the only way he can get rest on Tren.
 
Hyde said:
Probably not gonna hurt to take some mag before sleep. Has a calming effect. Guy I know says it's the only way he can get rest on Tren.
Click to expand...

Forgot last night. I slept well anyway. Woke up right at 3 on my own but I decided since I was sleeping well I'd finish the night. Of course, I'm more tired now. lol
 
RegisterJr said:
1+ year(s), and it was fine then. You know, I do sleep better when I supplement with magnesium. I haven't been taking it recently, either.
Click to expand...

Definitely get bloodwork done…best way to be certain on how your operating internally.
 
Bench Secondary Day-

SUPER D MOB
BANDED SCAP RETRACTIONS 3x15
BAMDED PU's x6

Barbell Bench Press 153.33

Set 1 : 95x10
Set 2 : 115x10

Straight Arm Lat Pulldown 105

Set 1 : 70x15
Set 2 : 70x10

Banded Bench 148.5

Pro Monster each side
+105-110# total at top

Set 1 : 45x5
Set 2 : 95x3
Set 3 : 115x3
Set 4 : 135x3
Set 5 : 135x3
Set 6 : 135x3
Set 7 : 95x10

-unracking this was tough...

Barbell Shoulder Press 133

Set 1 : 45x8
Set 2 : 95x8
Set 3 : 105x8
Set 4 : 105x8
Set 5 : 105x6
Set 6 : 95x8
Set 7 : 95x7

Leverage Incline Chest Press 108

+ Red PAPs

Set 1 : 45x12
Set 2 : 70x10
Set 3 : 80x8
Set 4 : 90x6
Set 5 : 90x4

Occluded Meadows Ext x25

TRIPLESET: (x2)

Pushdowns xMax

Wheel O Death (with bar) xMax

Plank X :30

-----

I took magnesium and slept solid. Didn't wake up but once (2 min before normal wake time)

Carb sweats...
 
Banded bench for some GROWTH! ;)
 
wasme said:
Nice job... those are some thick bands!
Click to expand...

Thanks Simon.

capo180 said:
I could imagine that being tough to unrack lol. Would of got some assistance for that one.
Click to expand...

I'm trying not to get assistance as much as possible short of a max single, which I haven't attempted in at least a year. I suck at unracking, so hopefully this will help
 
Daytime is limited because I'm still training someone. She's about through with training, but a new guy starts Monday. I'm really hoping they put him with someone else and let me finish my trainee. Also hoping for a break after training this one. Sitting in a car with someone all day gets tiring.
 
Nice going on the banded presses there. Trainees, I feel for you man. I love to teach but seems new people have such a hard time anymore because of all the distractions(their friggin phone)!
 
turff49 said:
Nice going on the banded presses there. Trainees, I feel for you man. I love to teach but seems new people have such a hard time anymore because of all the distractions(their friggin phone)!
Click to expand...

Fortunately this one rarely uses a phone. It's a flip, so no internet. She's not so bad, but one perk about the job is the time away from people.
 
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