TGR's Modified PowerBuilding v2.0

I had a massage this afternoon. She really got good info my bicep
Tendon. She also seemed concerned with my left quad. It's gone somewhat numb after years of being cramped in my work car (got a brand new truck two weeks ago). She thinks maybe I have nerve damage. Said the skin was hot and inflamed.

A portion of the rack was mailed back to Ohio today for 'damage'. No clue what that's about. I'll ask the owner in a second.

I had the pool table moved to the back porch to make room for the new gym:

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I'm going to have lots of room. I'll probably build some homemade stuff, maybe even pulley machines.

A diet must commence soon. I can't go low carb again starting out. I believe it's possible that that's what initiated my bicep Tendinitis. A lady in the gym specifically said when she learned of my keto diet, "watch out for the joint and tendon pain". I also know that most carbs make me feel tired, hungry, and straight up crappy. I may try fruits only for a little.

Anyway, I plan to be back in this log and working out full force soon.
 
These guys have jokes
 
Plan for this week, starting tomorrow. Nothing spectacular, but i need something to follow and look forward to. A couple consistent weeks and i'll reassess my injury and ability to run a real program.

Day 1 -
Bicep stretches
Shoulder mobility
Lats
Pressing
Hammer curls
Calves

Day 2 -
Bicep stretches
Leg curls x100 reps
Squats 5x3 speed banded
SLDL 5x4-6
Core/treadmill

Day 3 -
Shoulder Mob
Lats
DB Shoulder press
Rear/lateral delt work
Calves

Day 4 -
Bicep stretches
Leg curls x100
PAPs
Squats 5x5
Leg curls workup in sets of 4 until i cant hit 4
Leg ext x100

Day 5 -
Bicep stretches
Shoulder mobility
Dips, CGBP/wobble, other tricep
Superset w/
Curls

Day 6 -
Bicep stretches
PAPs
Grip work
Krocs
Core
Treadmill
 
You probably already know this, or at least weren't going to try anytime soon, but banded bench can aggravate tendonitis. Bands in general can be tough on joints. I personally recommend 3 week waves, because that's how westside does a lot of stuff but more importantly that's what I can always survive. Week 4 or 5 is when things start hurting for me, fwiw.
 
Hyde said:
You probably already know this, or at least weren't going to try anytime soon, but banded bench can aggravate tendonitis. Bands in general can be tough on joints. I personally recommend 3 week waves, because that's how westside does a lot of stuff but more importantly that's what I can always survive. Week 4 or 5 is when things start hurting for me, fwiw.
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Yeah, no banded bench. Maybe no bench. I'll play it by ear. Neutral and semi neutral DB seem to feel ok so I may stick with that. I think my biggest issue will be the squat. If I'm stuck on high bar for a while I need the get used to a wider stance. I'm just not built to go straight down.
 
2x Aleve, Stimul8 X1 cap, White Flood x7/8s

Bicep Tendonitis Stretches

Super D Shoulder Mob

Cable Bent Rows 4-5x15

Banded SCAP Retractions 4x15

-Superset w/

One Arm DB Banded Row 4x12

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Wide Grip BTN Pulldown 3x15

Shoulder feels good, but I didn't do anything that really aggravates it. Sometimes pulldowns do but I stayed light today.
 
The platform is ready. I am pleased with it.

There are still things I need to relocate because the standalone bench is moving and so is the cable machine. I have more 'rubber' for other things I plan to purchase and build. The whole thing is coming together, slowly.

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Lookin good Reg. Gotta get that rack in!
 
jswain34 said:
Lookin good Reg. Gotta get that rack in!
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It's coming back. The storm caused scratches and they shift it back.

Thanks Jared.
 
Ricochet247 said:
Is it me or are you clearly in misuse of that sprite box. Hahahaha
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Haha. When the hurricane came through I was worried the garage would take a few inches of water.
 
I'm working my way through podcasts starting with Westside Barbell. What a great podcast that one is to me. It's changing the way I think about training. Not just for me, but for my step-son too.

That, and the closeness to having my own gym, my motivation is increasing even though I haven't lifted much.

I still have limited weights but I'll do a lot of banded stuff until I do. I want a few perfect diameter 45's so that at least my deadlifts are at the right height.
 
Louie is crazy, but you can tell he has so much life experience he absolutely believes everything he now teaches. He's so awesome to listen to because as much as I learn what will help me, I also get to learn from all his failed experiments and mistakes.

For example, WSBB used to use a good morning variant for 3/5 of max effort lower days. But guys were getting hurt too often on them, ruining their backs, so now he recommends never going heavier than a 5RM on any GM variant (which he still loves but uses more as a supplemental move to build strength vs max effort). Glad I didn't have to learn that for myself!
 
No gym today. Kiddos schedule is cutting into my sleep time.

Bicep Tendonitis shows even more improvement. If discomfort at rest was a 6-7 initially I'd say it's at 2.5-4 now. I have been avoiding sleeping on that shoulder and would get a heightened amount of pain when I would. I forgot to put a pillow there last night for rollover prevention and noticed there was no pain on that side.
 
That is good news. I'm liking the gym creation. One thing a home gym helps with is the time wasted driving, not to mention the elimination of excuses not to lift.
 
kenpoengineer said:
That is good news. I'm liking the gym creation. One thing a home gym helps with is the time wasted driving, not to mention the elimination of excuses not to lift.
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I agree. Many times i have time to lift but not time to lift AND drive.
 
I did some Tendonitis mobility and now I'm icing my quad.

I'm going to build a reverse hyper once everything in the current plan is in place:

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I'm limited on how many things I can have in my gym but after listening to Louise I feel It's imperative to have one. It's also a reminder that I hate you, Jim.

Also, I'm pretty sure I can make a removable box for my low cable machine and turn it into a belt squat machine (or whatever you call it).

I'll also need to make a squat box that can also be used for jumps, seated Banded leg curls, dorsiflexions, and sitting on my a$$.

Amongst other wants, of course. Starters is the rack. Hopefully it'll be here this month.
 
RegisterJr said:
I did some Tendonitis mobility and now I'm icing my quad.

I'm going to build a reverse hyper once everything in the current plan is in place:

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I'm limited on how many things I can have in my gym but after listening to Louise I feel It's imperative to have one. It's also a reminder that I hate you, Jim.

Also, I'm pretty sure I can make a removable box for my low cable machine and turn it into a belt squat machine (or whatever you call it).

I'll also need to make a squat box that can also be used for jumps, seated Banded leg curls, dorsiflexions, and sitting on my a$$.

Amongst other wants, of course. Starters is the rack. Hopefully it'll be here this month.
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Glad I could help.

For the RH, I'd recommend moving those handles forward if at all possible.
 
Louie is about the biggest advocate for a RH you will find. Id suggest listening to an opposing viewpoint if at all possible. To say it is imperative is a stretch i think.
 
jswain34 said:
Louie is about the biggest advocate for a RH you will find. Id suggest listening to an opposing viewpoint if at all possible. To say it is imperative is a stretch i think.
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Louie invented them; he has the patent. They fixed his back and he earns money from them so he is their #1 fan.

Dr. Stuart McGill is fundamentally opposed to them. If you listen to the Joe Rogan podcast with Louie, Joe says it helped his back so much he bought one and it saved him.

Personally, when my back was bad they IMMEDIATELY pissed it off, without a doubt. Just 2 months ago, I used a modified one in STL again, very swanky machine that doesn't need as much weight, and still hurt just as bad as ever. By set 3 it was flaring my back.

Last 3 weeks been doing body weight for sets of 15-20 hanging off our GHR here and it's not hurting at all. In fact added a miniband yesterday for 4x10 after my lower session and I'm inclined to say it's helping.

So I think the case for the Reverse Hyper is: it depends on the patient, and their pathology (or lack thereof).
 
Also you will probably want to use a strap for the RH - a band will give some and make a weird non-parallel force transfer.
 
jimbuick said:
Glad I could help.

For the RH, I'd recommend moving those handles forward if at all possible.
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Will you post a pic of yours?

jswain34 said:
Louie is about the biggest advocate for a RH you will find. Id suggest listening to an opposing viewpoint if at all possible. To say it is imperative is a stretch i think.
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Have you used one and do you have or know of an opposing view?

Hyde said:
Also you will probably want to use a strap for the RH - a band will give some and make a weird non-parallel force transfer.
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True.
 
Tendonitis Stretches at home

Gym- 1hr

Super D Mob

Everything was done as a single superset except for pulldowns:

Banded SCAP Retractions

Straight Arm Lat Pulldown 133.33

Set 1 : 70x10
Set 2 : 80x10
Set 3 : 90x10
Set 4 : 100x10

Barbell Bent Over Row 180

Set 1 : 50x15
Set 2 : 90x15
Set 3 : 135x10
Set 4 : 135x10

Barbell Bench Press 239.17

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 135x5
Set 5 : 155x5
Set 6 : 175x5
Set 7 : 185x5
Set 8 : 205x5
Set 9 : 205x5
Set 10 : 205x5

Du mbbell Hammer Curls 42

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x12
Set 5 : 30x12
Set 6 : 30x12

Wide Grip Lat Pulldown 218.17

Set 1 : 121x10
Set 2 : 187x5
Set 3 : 209x5

Ran out of time. I never got to calf work. Maybe I'll do some of that at lunch.

Nothing felt horrible on my shoulder. We'll see what happens tomorrow on Squats.

We have something I can do reverse hypers on. I'll do some there before I commit to building one.
 
Agree to test doing a reverse hyper on yourself. Those would destroy my back based on how laying leg curls' affect it.
 
Hyde said:
Did you read my post? I mentioned McGill is totally against them with all of the rotation.
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I believe he was asking me. But, with that being said, I dont like them either. Reg, my experience has been similar to Hyde's, except i usually dont do more than 1 set because i can tell after the first one it isnt going to provide any benefit to me.
 
Another no go vote for the reverse hyper. Only ever helped me from a compression stand point. But once I learned to brace never needed.
 
Surprised about all the no votes for the rev hyper. Always thought that was the "God level" accessory movement. Never done one in my life though so no input there.
 
capo180 said:
Surprised about all the no votes for the rev hyper. Always thought that was the "God level" accessory movement. Never done one in my life though so no input there.
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Far from it. In no way do I think you are missing out on something special by not using one.
 
They've always helped me, and I may be one of the only ones here with a disc injury (Hyde and me I think).

They also train muscles in the PC that I don't know of any other way to train.

I wonder if most of you guys' issues stem from poor technique with the movement. I'm big on not coming too high up, that's where most of the issues with it come from. From what I understand of McGills argument, that is his biggest complaint.

FWIW, I can't think of a single lifter that I've trained around who didn't like the RH after using it. All of the guys I know personally with disc injuries love it.
 
Reg, I didn't see your post early enough. I'll try to remember and get a picture tomorrow of the handles. If you do decide to make one, I've got a spare strap that came with mine that I can send your way.
 
jswain34 said:
I believe he was asking me. But, with that being said, I dont like them either. Reg, my experience has been similar to Hyde's, except i usually dont do more than 1 set because i can tell after the first one it isnt going to provide any benefit to me.
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He was, but he was asking for someone with a counterargument and I had just mentioned the most prestigious spine doctor in the athletic world in the previous post lol

Reg, I'd definitely try it out if you can find one. They're pretty interesting. Nice traction for the spine and crazy muscle pumps, but you will have to see if they bug you or not.
 
Hyde said:
He was, but he was asking for someone with a counterargument and I had just mentioned the most prestigious spine doctor in the athletic world in the previous post lol

Reg, I'd definitely try it out if you can find one. They're pretty interesting. Nice traction for the spine and crazy muscle pumps, but you will have to see if they bug you or not.
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I wanted to from hear the guys in her too. We have something that i can hyper on but ill have to try it banded if i need resistance. Was going to do it tomorrow but I may work late tonight, so no go.
 
jimbuick said:
They've always helped me, and I may be one of the only ones here with a disc injury (Hyde and me I think).

They also train muscles in the PC that I don't know of any other way to train.

I wonder if most of you guys' issues stem from poor technique with the movement. I'm big on not coming too high up, that's where most of the issues with it come from. From what I understand of McGills argument, that is his biggest complaint.

FWIW, I can't think of a single that I've trained around who didn't like the RH after using it. All of the guys I know personally with disc injuries love it.
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I agree with you. Technique is huge on these. I've never had issues with them. I've done them weekly for about 2 years at one point. I even got up to sets of 10-12 with 2 avg bands and 360ish lbs on the strap pendulum variation.

Keep point is lock out with the glutes and not the lower back on it which if done right will stop you at perp to the floor. Also don't fight the down swing.

But again for me personally i can get the same training effect from other lifts.
 
I posted this in the bicep tendinitis thread:


-
I had a massage last Thursday and she spent a little time on my bicep tendon. I can't remember if I shared this because I wanted to make sure it made a difference. It did, for a few days at least. Well today I had another and when I showed up she was really excited, telling me she spent the week looking up how to treat the issue. I lucked out with her.
-

Rack MAY ship again tomorrow. I still don't have enough weights, so I should probably look into hat.

I'm hoping for some gym time in the morning. All on me and my laziness.
 
Note on diet:

I haven't stuck with anything, but I'm noticing lots of starches make me feel like straight up crap. I was on the run today with work and was unable to cook what I had. I stopped at publix and got a (bready) sandwich and immediately felt tired and crappy afterwards. I need to find a medium with carbs, and which ones my body likes.
 
RegisterJr said:
Note on diet:

I haven't stuck with anything, but I'm noticing lots of starches make me feel like straight up crap. I was on the run today with work and was unable to cook what I had. I stopped at publix and got a (bready) sandwich and immediately felt tired and crappy afterwards. I need to find a medium with carbs, and which ones my body likes.
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I hear ya... carbs are killing me ... and even at times if they are too 'sugary' my skin itches..
 
Bread is generally not where most people want the bulk of their carbs coming from. Even whole grain breads are obviously a very processed product, compared to even a white rice it seems to digest faster. I can absolutely relate to getting sluggish on it unless I pair it with enough fats, which can have its own repercussions.
 
wasme said:
I hear ya... carbs are killing me ... and even at times if they are too 'sugary' my skin itches..
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Wow, your skin itches? Mine does too but it's allergies. Never knew carbs could do that.

Hyde said:
Bread is generally not where most people want the bulk of their carbs coming from. Even whole grain breads are obviously a very processed product, compared to even a white rice it seems to digest faster. I can absolutely relate to getting sluggish on it unless I pair it with enough fats, which can have its own repercussions.
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I'm not a huge bread eater. I debated for a while what to get on the go. My choices were fast food, a processed snack, or the pre-made sandwich.



I love not having to eat out of a Tupperware all week - being able to cook food fresh. The downside is that when something comes up I'm not prepared for an alternative.
 
Home-
Bicep Tendon Stretches

Gym-
Banded Hip Series
Banded OLY Standing Squat

Lying Leg Curls 108.33
1m Rests

Set 1 : 50x20
Set 2 : 50x20
Set 3 : 65x20
Set 4 : 65x20

Barbell Squat 302.5
1m Rests

On Box (bench), Speed, Hi Bar

Set 1 : 45x8
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x3
Set 5 : 275x3
Set 6 : 275x3
Set 7 : 275x3
Set 8 : 275x3

Reverse Hyper N/A

Set 1 : 0x10
Set 2 : 0x15
Set 3 : 0x15

Barbell Sumo Deadlift 203.5
ETOT (every :30 on the :30

Banded, Pro Monster, Speed
Set 1 : 135x3
Set 2 : 185x3
Set 3 : 185x3
Set 4 : 185x3
Set 5 : 185x3
Set 6 : 185x3

In and out in 35 minutes.

You sumo dudes, how do you prevent your nails from shaving your knees/quads? I did them thumbless because that was uncomfortable but that didn't help much.
 
Pasta and breads bloat my GI system. If I eat any amount, the next morning my waist is at least an inch larger. Gluten intolerance? I don't know for sure.

Check out Functional Fitness Garage Sale on FB.
 
Machine! I'd be dead in 35 mins. Nice job.
 
kenpoengineer said:
Pasta and breads bloat my GI system. If I eat any amount, the next morning my waist is at least an inch larger. Gluten intolerance? I don't know for sure.

Check out Functional Fitness Garage Sale on FB.
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Eh, it crossed my mind, but this-

RegisterJr said:
^^^(in non-celiac disease patients)


'It seems to be a “nocebo” effect — the self-diagnosed gluten sensitive patients expected to feel worse on the study diets, so they did.'


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I know it's not something I'm concocting though. I can feel absolutely normal and eat certain carbs and then feel like if I don't take a nap I'm worthless. I feel sluggish, my thinking is delayed/off, etc. I'd be better off drunk.

kenpoengineer said:
Machine! I'd be dead in 35 mins. Nice job.
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Thanks Mark. Keeping the weights relatively low helped me maintain this. My endurance isn't particularly high.
 
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