TGR's Modified PowerBuilding v2.0

Super D Mob-

Banded SCAP Retractions 3x15

SS W/-

Straight Arm Lat Pulldown 106.67

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 80x10

Barbell Bench Press 277.5

Set 1 : 105x10
Set 2 : 130x10

Paused-

Set 3 : 155x3
Set 4 : 175x5
Set 5 : 200x5
Set 6 : 225x7 (TnG)

SlingShot Bench 266.67

EMOM, semi-aggressive arch:

Set 1 : 200x5
Set 2 : 200x5
Set 3 : 200x5
Set 4 : 200x5
Set 5 : 200x10

Reverse Banded Tricep Dip 1.5

Set 1 : 1x12
Set 2 : 1x12
Set 3 : 1x15

Barbell Incline Bench Press 215.83

Set 1 : 135x5
Set 2 : 170x5
Set 3 : 185x5

I did red band PAPS throughout

Strength was just not there today. Decided to save my joints and switch to core.

Plank:
45#x :45(PR), x:30, x:30

Crunches x150

Plank #35x:30

SUPERSET:

60# side bends and 35# planks:
15, :30, 15, :30

Maybe rest or a full cardio day tomorrow. Or stubbornness and OHP.
 
Has your wife had a hormone panel run? Glad you heard the little dog hit the water - time for a pool alarm? Still rocking the lifts!
 
RegisterJr said:
Bloods came back ok. Still no clue and wife doesn't feel 100%. Doc prescribed her anti-anxiety meds. She's had some stress at work because she manages a 6 provider docs office and they're going through a nasty split. Odd it happened when it did though if stress is the issue.
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This sounds to me like a panic attack. She has my sincere empathy, as I went through the same hardship.
 
kenpoengineer said:
Has your wife had a hormone panel run? Glad you heard the little dog hit the water - time for a pool alarm? Still rocking the lifts!
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No, maybe we should do that next.

I'm going to take the little guy swimming this weekend and show him how to find the steps like I did with the other dog.

hairygrandpa said:
This sounds to me like a panic attack. She has my sincere empathy, as I went through the same hardship.
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Thanks HG
 
I would definitely spring for a hormone panel. Even if it shows nothing related to the episode it's never bad to know what's going on (or if there's some glaring deficiency currently unknown).

How's the benching feeling on your bicep/arms?
 
Hyde said:
How's the benching feeling on your bicep/arms?
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So-so. Wasn't horrible this morning but I could tell it has hurt from the other day. Next weeks deload and squat-to-bench timing will fix it. I also had my grip slightly wider than normal today and that didn't help.

Good news, I got these:

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I can't wait for them to not suck from newness. lol
 
A) They hurt if 'too tight'

B) They aren't very long if too loose.

C) I can see getting in a groove of wrapping pretty quick, but getting used to them benefitting me may take a while.
 
Duramaxhd said:
Watch Duffin's wraps video it's the way I like to wrap now
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This?

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My leg is at minimum twice his size, quads and calves both. I could still try his technique though.
 
Yea the tighter u wrap the more rotations you'll get but for now u may only get up to the tip of the quad or down to just below the knee cap just depends on where u start

Edit be consist in your wraps used the lines as guides and count
 
They'll always hurt, man. Just push through them and you'll get a hang of it. I get every bit of slack out of those mofo's when I wrap them.

Edit:
Pre-stretch them to make wrapping easier, too. Pull the slack out as you roll them up. The. when you put them on, you don't have to pull out as much.
 
Duramaxhd said:
Yea the tighter u wrap the more rotations you'll get but for now u may only get up to the tip of the quad or down to just below the knee cap just depends on where u start

Edit be consist in your wraps used the lines as guides and count
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Sean1332 said:
They'll always hurt, man. Just push through them and you'll get a hang of it. I get every bit of slack out of those mofo's when I wrap them.
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Any reason to not wrap while standing up?
 
Sean1332 said:
They'll always hurt, man. Just push through them and you'll get a hang of it. I get every bit of slack out of those mofo's when I wrap them.

Edit:
Pre-stretch them to make wrapping easier, too. Pull the slack out as you roll them up. The. when you put them on, you don't have to pull out as much.
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What sean said in his edit was a big help for me. When they're already pre stretched when rolled up it's a hell of a lot less work.
 
RegisterJr said:
A) They hurt if 'too tight'

B) They aren't very long if too loose.

C) I can see getting in a groove of wrapping pretty quick, but getting used to them benefitting me may take a while.
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Too tight is not a thing. :D

All the rest of what you said is true. Best to start off with a tightness that is slightly uncomfortable and work tighter as you get used to it. Nobody gets 100 pounds out of their wraps on the first go round.
 
You haven't seen tight till someone wraps u and u have bruises for a week. I volunteer for u to fly me down there to wrap
 
Sean1332 said:
They'll always hurt, man. Just push through them and you'll get a hang of it. I get every bit of slack out of those mofo's when I wrap them.

Edit:
Pre-stretch them to make wrapping easier, too. Pull the slack out as you roll them up. The. when you put them on, you don't have to pull out as much.
Click to expand...

Thanks man I see in your vid that 'light' isn't as light as I thought it to be. lol

jswain34 said:
What sean said in his edit was a big help for me. When they're already pre stretched when rolled up it's a hell of a lot less work.
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Huh, good tips.

Are they ok to wash weekly like my sleeves?

herderdude said:
Too tight is not a thing. :D

All the rest of what you said is true. Best to start off with a tightness that is slightly uncomfortable and work tighter as you get used to it. Nobody gets 100 pounds out of their wraps on the first go round.
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I can't just put 575 on my back today?

Duramaxhd said:
You haven't seen tight till someone wraps u and u have bruises for a week. I volunteer for u to fly me down there to wrap
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If you mean you'll buy and I'll pick you up from the airport, I'm in.
 
Rest day. I've had too few since my diet change. Sleep>cardio
 
Yoi can wash them weekly if you want but I believe it's recommended to hand wash and air dry just as a heads up.
 
jswain34 said:
Yoi can wash them weekly if you want but I believe it's recommended to hand wash and air dry just as a heads up.
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10-4. Thanks
 
Fawk. Now I want wraps. Lol naw I need to build my squat first. But I'm curious to see how ull incorporate them into ur routine. Going to be insane man.
 
liftandswim said:
Lmao I'm sorry but no they're not. Squats ~600 in sleeves and deadlifts 675 at 220-230lbs. And he's like 5"8
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Twice the size is an exaggeration, but the circumference of my leg is quite larger than his is in this video. May not be the case if I had a smaller Bf
 
I had heard wraps hurt...saw a female trainer using them for the first time a couple of weeks ago and she was yelling at the guy who wrapped her up the whole time! Lol

Hope your wife gets thugs figured out! That's scary to not know what's going on and have symptoms like that.
 
Banded Hip Series

Banded OLY Wall Squat x2

Barbell Squat 449.17

Set 1 : 135x5 (red band around knees)
Set 2 : 180x5 (RBAK)
Set 3 : 225x5
Set 4 : 240x5
Set 5 : 300x5
+Belt
Set 6 : 345x5
Set 7 : 385x5

Wrapped Squat 402.5

Set 1 : 345x5
Set 2 : 315x3
-Belt
Set 3 : 315x5

Weighted Decline Crunches superset with weighted plank:

1: 25#/45#
2: 25#/45#

+ 1 min plank, no weight.

Crap. Can't wait to get those effers off.

First two sets felt harder than without wraps. Granted, at my caloric deficit my energy and strength was toast on the first 345. May not have had those extra sets in me (2-3) if with no wraps.

I haven't watched yet so I don't know how my depth was. It's definitely harder to get down.

I videoed (and sped up) my first two wraps in case someone sees I'm doing something wrong. On the first wrapped squat you can see me hesitate to hit depth. I had to force it. It's the first time I ever *felt* like I was curling my leg during a squat.

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Bio Freeze made a cameo. That stuff is awesome, FWIW.
 
Down below 230#. New belt hole and fitting more comfortable in my pants. lol

Can't wait to get below 220 And 210 again.

Calories have been below what I want. Going for to work harder to bring them up.
 
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Ordered more of these. So far the quickest drying liquid chalk that transfers little to the bar.
 
Lol, I just use these:
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Grrrrip is the best liquid chalk I've found. Sticks around too, doesn't come off after a few pulls
 
tyga tyga said:
Grrrrip is the best liquid chalk I've found. Sticks around too, doesn't come off after a few pulls
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Yeah, you were the one who recommended it to me a while back. Thanks again.
 
Shoulder 5's

ShouldeRok 20
(Done at home)

Set 1 : 12x20
Set 2 : 12x20

SUPER D MOB

BANDED SCAP RETRACTIONS

Barbell Shoulder Press 169.17

Set 1 : 45x8
Set 2 : 70x5
Set 3 : 85x3

Set 4 : 115x5
100c + 35# :30 Plank

+Belt
Set 5 : 130x5
100c + 35# :30 Plank

Set 6 : 145x5
60# Side Bends + 35# :30 Plank

-Belt
Set 7 : 130x5
70# SB+ 35# :30 Plank

Set 8 : 115x5
70# SB+ 35# :30 Plank

Klokov Press 122.5

Set 1 : 95x5
Single arm farmers walk (80#)
+ 35# :30 Plank

Set 2 : 100x5
Double arm farmers
+ 35# :30 Plank

Set 3 : 105x5

Set 4 : 95x8

Notes:

Sweating my butt off. Core is getting much stronger.
 
My joints are sore, my energy is way low, and I have zero appetite.

Having a light beer, getting in the pool, then taking a long nap. Have to be at work at 11.
 
Down to 227 this morning. That's almost 13# since starting Carb Nite less than a month ago.

Elbow joints are sore as heck.

Crab day today though! I'm going to try and go to the gym today and burn some calories before I eat them all. May go to a seafood restaurant. Who knows.
 
Also: My love handles are large and always have been. As they are slowly dying down I'm starting to see the benefit of all the extra back work. It;s looking thick.
 
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Wife wanted a burger so I did this first. Dam fried crap has me bloated and full. Wish I had done pancakes instead.

Spaghetti for dinner?
 
Duramaxhd said:
What happened to low fat?
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It didn't happen that way.
Overall fat for the day won't be too bad.

Edit: My cals ended around 1300 yesterday by mistake with low fats as well. Shouldn't hurt me in the long run.
 
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I made an ice cream topper that I'm going to do for pancakes next week. It was really tasty.
 
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