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TGR's Modified PowerBuilding v2.0

In the woods for the last weekend of hunting season. I didn't get to hunt barely at all this year. The last few months have been crazy.

New program coming. It'll be a personal mix that'll look lik3 this:

1 – Legs (heavy)
2 – Chest/Shoulders/tris (heavy)
3 – Back/Bis (heavy)
4 – Deadlifts /Legs (optional)
5 – Chest/Shoulders/Tris (optional)
6 – Back/Bis (optional)
7 – Rest

High Intensity Technique waving:
Week 1 and 2 – Emphasis on drop sets and iso holds
Week 3 and 4 – Emphasis on forced reps (both concentric and eccentric) and partials Week 5 and 6 – Rest/Pause sets
Week 7 and 8 – Emphasis on forced reps (both concentric and eccentric) and partials Week 9 and 10 – Emphasis on drop sets and iso holds
Week 11 and 12 – Rest/Pause sets
Challenge sets are sprinkled in to add even more intensity on occasion.
*Band work is sprinkled into the program at various points as well. Using bands and chains are optional as I realize not every gym is accommodating.
 
Thomas the Tank! Awesome routine (that would kill me) that I'm looking forward to following
 
RegisterJr said:
In the woods for the last weekend of hunting season. I didn't get to hunt barely at all this year. The last few months have been crazy.

New program coming. It'll be a personal mix that'll look lik3 this:

1 – Legs (heavy)
2 – Chest/Shoulders/tris (heavy)
3 – Back/Bis (heavy)
4 – Deadlifts /Legs (optional)
5 – Chest/Shoulders/Tris (optional)
6 – Back/Bis (optional)
7 – Rest

High Intensity Technique waving:
Week 1 and 2 – Emphasis on drop sets and iso holds
Week 3 and 4 – Emphasis on forced reps (both concentric and eccentric) and partials Week 5 and 6 – Rest/Pause sets
Week 7 and 8 – Emphasis on forced reps (both concentric and eccentric) and partials Week 9 and 10 – Emphasis on drop sets and iso holds
Week 11 and 12 – Rest/Pause sets
Challenge sets are sprinkled in to add even more intensity on occasion.
*Band work is sprinkled into the program at various points as well. Using bands and chains are optional as I realize not every gym is accommodating.
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I bet you do go heavy in the bi department
 
Also, if benching hurts but there is other pressing you can do I would just do that and kill it. If a guy can smith press ohp 4 plates a side, that's pretty damn impressive
 
Ricochet247 said:
Calculated....can u even count or u just copy the numbers u see??
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You are easily excitable.

Ricochet247 said:
I bet you do go heavy in the bi department
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With your mom bi-hourly

Hyde said:
What are weeks 9 & 10 going to look like?
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The spacing was messed up. It's in there.

Hyde said:
Also, if benching hurts but there is other pressing you can do I would just do that and kill it. If a guy can smith press ohp 4 plates a side, that's pretty damn impressive
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Sometimes bench is ok. I really want to work my way back to benching but I'll incorporate what I have to when I can't bench.
 
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This brat hates when I sleep
 
Can't wait to see him help you with sled pulls! He is adorable.
 
Deadlifts with Kiddo

Work up to 405x5x2 loose belt

Pulldowns

Rows

Overhead DB Lat Pullover

Bis/Tris

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Kiddo hit a PR
 
He looks stoked about it. Good for him, and good on you for exposing him to a positive outlet for his frustrations.
 
Hyde said:
He looks stoked about it. Good for him, and good on you for exposing him to a positive outlet for his frustrations.
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He was excited. He failed 275, 255 then flew, and so did 265. For some reason his football coach has him only doing sets of 10.
 
RegisterJr said:
He was excited. He failed 275, 255 then flew, and so did 265. For some reason his football coach has him only doing sets of 10.
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lol probably the worst way to raise your deadlift 1rm of course. But football coaches aren't always solid strength coaches (nor do they always need to be certainly).
 
A kid his age will get stronger just looking at a barbell and eating food. In my high school days the coaches would always remind us that eating and sleeping was 90% of getting stronger.
 
capo180 said:
A kid his age will get stronger just looking at a barbell and eating food. In my high school days the coaches would always remind us that eating and sleeping was 90% of getting stronger.
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Yep, Thomas needs to feed him all those protein goodies he makes
 
wasme said:
Yep, Thomas needs to feed him all those protein goodies he makes
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If my wife didn't keep junk available in the house he'd eat more of them. Hard to compete with a snickers
 
Bowtie x 15:00

Smith Machine Stiff Legged Deadlift 342

(Bar weight not included. Sets of 8 until barely hitting 8)

Set 1 : Barx8
Set 2 : 50x8
Set 3 : 100x8
Set 4 : 150x8
Set 5 : 200x8
Set 6 : 270x8 (ran out of 25's)

Low back is starting to kill me here due to deadlifts Sunday.

Bulgarian Split Squats 40

Set 1 : 10x10
Set 2 : 20x10
Set 3 : 30x10

DROPSET: w/ 10s hold between sets
Set 4 : 30x10
Set 5 : 25x8
Set 6 : 20x5
Set 7 : 10x4

Barbell Squat 348.33 Explosive

Bar x8

Loose Belt (to help back)

Set 1 : 135x8
Set 2 : 185x8
Set 3 : 225x8
Set 4 : 275x8
Set 5 : 225x8

^^ needed to take 5 after these. My low back was fried.

Leg Extensions 126

Hard Flex
Set 1 : 90x12

Set 2 : 90x12 +
Set 2B : 50x12

Seated Leg Curl 180

Hard Flex
Set 1 : 120x15

Set 2 : 100x15 +
Set 2B : 40x15
Set 2C : 40x20 second mid range hold

Tricep extension x25, hammer Curl x50

I'll do more Curls at work.

Eggs for breakfast, chicken and collards with lentils at lunch, and homemade peanut butter cheesecake for snack-

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1 minute rests on everything. Took about an hour to complete.

Not touching the diet. I'll see if this volume and intensity will level my weight out some. Sweatin' for days.
 
Still Beastin' brother! Awesome to see your son joining you. Have him download MyMacros + app and allow him to track his macros.
 
BT/ST Stretches
Super D Mob

1M rests unless otherwise stated

Dumbbell Incline Bench Press 95

Set 1 : 25x10
Set 2 : 35x10
Set 3 : 45x10

Set 4 : 55x8
Set 5 : 65x8
Set 6 : 70x8

DROPSET:
Set 7 : 75x8
Set 8 : 60x8
Set 9 : 40x4
Set 10 : 40x4

Barbell Incline Bench Press 210

Explosive

Set 1 : 45x6
Set 2 : 95x6
Set 3 : 115x6
Set 4 : 135x6
Set 5 : 155x6
Set 6 : 175x6 (not explosive)

Bench Press Machine 106.67

Full stretch and hold at bottom, flex at lockout. SS W/ Pro monster chest stretch

Set 1 : 70x10
Set 2 : 80x10
Set 3 : 70x10
Set 4 : 80x10
Set 5 : 80x7

Machine Reverse Flyes 83.33

45s Rests
Set 1 : 50x20
Set 2 : 40x20
Set 3 : 30x20

Dumbbell Lateral Raise 20

Set 1 : 15x10 + 10 O&B's
Set 2 : 10x10 + 10 O&B's
Set 3 : 10x10 + 10 O&B's

Dumbbell Shoulder Press 50.67

Pause at bottom, hard Flex at top

Set 1 : 35x8
Set 2 : 40x0
Set 3 : 40x8
Set 4 : 25x10

Plank x :20, :10 rest, pressdowns x :20, :10 rest x5 minutes

Curls x :20, :10 rest, overhead extension x :20, :10 rest x5 minutes

That's all.

This combo rocks:

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Strong incline workout!
 
Another morning, no workout.

F***

Was up in the middle if the night again with the pup. I can't wait for this part of his cycle to end.
 
wasme said:
too bad... shouldnt be much longer?
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Longest I remember for a pup.

I'm headed to see my cadet tomorrow. Hopefully, hopefully, I'll go to the gym pre.
 
Bowtie
ST/BT Stretches

Banded Hip Series

Barbell Squat 405

1m rests on all not including weight adding.

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 135x5
Set 4 : 135x5
Set 5 : 185x5
Set 6 : 225x5
Set 7 : 275x3
Set 8 : 315x3
Set 9 : 335x1
Set 10 : 355x1
+ Loose belt
Set 11 : 375x1
Set 12 : 405x1

Banded Stiff Legged DL 180

Pro Monster
Set 1 : 135x5
Set 2 : 135x5
Set 3 : 135x10

Seated Leg Curl 216.67

Set 1 : 50x100

EZ Curls with 1s Flex, 2s Neg. 4-5 xMax with 15s rests. Final set was 5-6 reps

Hammer Rope Curls x50

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My cadet and my winter belly
 
This is the young fella you were talking about a couple of weeks ago? good on ya Thomas!!

- Handsome devil... yep...full on homo...
 
Rock the squats. Admire your giving to your community. Nice.
 
Thanks guys!

So tired today after bad drinks and staying up late.

Started keto again today. It helps I did it before. I'll probably start logging my macros.
 
RegisterJr said:
Thanks guys!

So tired today after bad drinks and staying up late.

Started keto again today. It helps I did it before. I'll probably start logging my macros.
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Please do... i gotta do something too.... I havent drank though since Dec 10! lol... going till March if i can.. then moderation is key.
 
RegisterJr said:
Thanks guys!

So tired today after bad drinks and staying up late.

Started keto again today. It helps I did it before. I'll probably start logging my macros.
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Cutting out drinking or in moderation is key for me. I can count on one hand how many times I've drank since December 3rd. I feel amazing and my physique looks great, gains are good lol
 
pete8407 said:
Cutting out drinking or in moderation is key for me. I can count on one hand how many times I've drank since December 3rd. I feel amazing and my physique looks great, gains are good lol
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I am aiming for the physique looks great - but then i may never be able to drink again lmao
 
Peanut Butter Coated Frosted Churro and Chocolate Cake.

Super easy to make, super moist. On keto, I have to get those carbs down though. Should've used unsweetened applesauce.

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Calories Each Piece (14/2 cakes): 56
Fat: 1.5g
Carbs: 5g
Protein: 5.7g

Ingredients:
1 cup Finaflex Frosted Churro protein powder (102g)
2 tablespoon almond flour (14g)
1 teaspoon baking powder (4g)
1 cup Muscleman’s Cinnamon Applesauce (222g)
2 tablespoons cacao powder (11g)
Spoon erythritol (5g) (optional)

Icing:
PB Fit (24g)
Swerve Confectioners (8g)
Water to consistency

Instructions:
Preheat oven to 325F (163C).
Mix all ingredients well.
Pour into silicone or sprayed loaf pan.
Bake for 25 minutes and check to see if it is firm and a toothpick comes out clean. If not, check every minute or two. Do not overbake!
Let cool completely and coat with icing and enjoy! Store in the refrigerator.
 
RegisterJr said:
Peanut Butter Coated Frosted Churro and Chocolate Cake.

Super easy to make, super moist. On keto, I have to get those carbs down though. Should've used unsweetened applesauce.

Invalid Link Removed

Calories Each Piece (14/2 cakes): 56
Fat: 1.5g
Carbs: 5g
Protein: 5.7g

Ingredients:
1 cup Finaflex Frosted Churro protein powder (102g)
2 tablespoon almond flour (14g)
1 teaspoon baking powder (4g)
1 cup Muscleman’s Cinnamon Applesauce (222g)
2 tablespoons cacao powder (11g)
Spoon erythritol (5g) (optional)

Icing:
PB Fit (24g)
Swerve Confectioners (8g)
Water to consistency

Instructions:
Preheat oven to 325F (163C).
Mix all ingredients well.
Pour into silicone or sprayed loaf pan.
Bake for 25 minutes and check to see if it is firm and a toothpick comes out clean. If not, check every minute or two. Do not overbake!
Let cool completely and coat with icing and enjoy! Store in the refrigerator.
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That looks delicious!
 
Bowtie
BT/ST STRETCHES

Barbell Front Squat 197.33

Set 1 : 95x5
Set 2 : 115x5
Set 3 : 135x5
Set 4 : 185x2

Barbell Squat 375
Left belt in truck-

Set 1 : 185x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x3
Set 5 : 315x3

Start SS W/ DB Bench

Set 6 : 335x1
Set 7 : 355x1
Set 8 : 375x1
Set 9 : 365x1
Set 10 : 315x3

Dumbbell Bench Press 106.67

Set 1 : 40x10
Set 2 : 60x10
Set 3 : 70x10
Set 4 : 80x10
Set 5 : 80x10

Barbell Incline Bench Press 215.83

Explosive:
Set 1 : 45x6
Set 2 : 95x6
Set 3 : 135x6
Set 4 : 155x6
Set 5 : 175x6
Not explosive:
Set 6 : 185x3
Set 7 : 185x3
Set 8 : 185x5

Plank x :20, 10s rest, pushdowns x :20, 10s rest. Repeat 4x

PAPs x :20, 10s rest, Rope Hammer Curls x :20, 10s rest. Repeat 4x
 
Yes! Great session! The Bowtie is really making my shoulders feel great.
 
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