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TGR's Modified PowerBuilding v2.0

Robert5891 said:
Agreed

Any suggestions on a particular split or program?
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When I first started I did P90X with the same equipment you have. It gave me a good base to start with but kept me pretty lean.

As for recommendations I don't really have any. If it were me I'd spend some time looking up different DB exercises and make a 4-6 week rotation on them.
 
Wife wanted to go with me so the extra time it took her to get ready limited my warmups. No super d Mob, and I felt it. I did stretch my tendons and did RC work in between sets.

Straight Arm Lat Pulldown 100

Set 1 : 60x20
Set 2 : 60x10

Barbell Incline Bench Press 247.5

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 165x5
Set 5 : 185x5
Set 6 : 205x5
Set 7 : 225x3

Dumbbell Incline Bench Press 93.33

Set 1 : 50x10
Set 2 : 60x10
Set 3 : 70x10
Set 4 : 70x10

Barbell Shoulder Press 150

Set 1 : 45x10
Set 2 : 65x6
Set 3 : 85x6
Set 4 : 105x6
Set 5 : 125x6

Klokov Press 120.33

Set 1 : 95x8 +100 Curls
Set 2 : 95x8 +100 Curls
Set 3 : 95x8 +100 pushdowns

Cable Rope Face Pull 73.33

1 set-
Set 1 : 40x25 top rack
Set 2 : 30x25 bottom
Set 3 : 30x25 top
Set 4 : 30x25 bottom
 
RegisterJr said:
When I first started I did P90X with the same equipment you have. It gave me a good base to start with but kept me pretty lean.

As for recommendations I don't really have any. If it were me I'd spend some time looking up different DB exercises and make a 4-6 week rotation on them.
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Haha! I got started the same way with p90x back in 2009!

Did the program a few times and definitely got in better shape. Been doing my own routines since then but still using the same type of split they used in the program
 
Good session, and good that she wanted to go with you. I know it can be hard though, as you are pretty damn serious about your lifts..
 
wasme said:
Good session, and good that she wanted to go with you. I know it can be hard though, as you are pretty damn serious about your lifts..
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Thanks. She doesn't like lifting unfortunately, so she doesn't effect my workout except if she wants to leave. She can only treadmill so long.
 
I think the dog officially has a bladder long enough to make it through the day and night. No pre accidents at night in a while (still proactively getting up to take him out) but none during the 8 hour leave workday in 2 straight days. My sleep may improve here soon
 
Got up and did some back and shoulders today. I'm not doing enough to make much progress but just enough to not look like I don't do anything. Goal is to take things back to normal next week.

Still no news on the promotion. Spot remains vacant but there is a new operations director starting Monday. They may be waiting for that before they fill the current vacancy. I'm still the front runner unless they promote from outside the division.
 
Hate to hear you stepped down from finaflex but I totally understand! Sometimes it is impossible to squeeze it all in! Glad to know you're still in the running for the promotion! Hope you hear soon!
 
BT/St Stretches
Super D Mob

Banded SCAP Retractions SS W/

Straight Arm Lat Pulldown 105

Set 1 : 70x15
Set 2 : 70x15
Set 3 : 70x10

Barbell Bench Press 285


+Bowtie
Set 1 : 45x15
Set 2 : 45x15
Set 3 : 95x10 5sec pause +
Paused:
Set 4 : 95x5
Set 5 : 135x5 5s pause +
Set 6 : 135x5
Set 7 : 165x5
-Bowtie
Set 8 : 185x5
Set 9 : 205x3
Slow TnG:
Set 10 : 225x3
Set 11 : 225x1
Set 12 : 245x1
Set 13 : 265x1
Set 14 : 285x1
Set 15 : 225x3

100% PAIN FREE!!

Barbell Incline Bench Press 234.33

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x6
Set 4 : 165x6
Set 5 : 185x6
Set 6 : 185x6
Set 7 : 185x8

2x 50 Pressdown + 50 PAPS

100 cable Rope Curls
 
First time over 270 in 2 years. First time over 230 since May, first time over 250 since December 2015. First time unracking >250 without a liftoff ever.

I'll call this a PR
 
RegisterJr said:
First time over 270 in 2 years. First time over 230 since May, first time over 250 since December 2015. First time unracking >250 without a liftoff ever.

I'll call this a PR
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Lol. I first read this and started thinking you were talking about your body weight! I was like - WTF!!
 
love2liftkat said:
Hate to hear you stepped down from finaflex but I totally understand! Sometimes it is impossible to squeeze it all in! Glad to know you're still in the running for the promotion! Hope you hear soon!
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Me too. It's killing me. Thank you Kat.

liftandswim said:
Great to hear, Thomas. Keep it rolling
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Thanks Ian.

kenpoengineer said:
Lol. I first read this and started thinking you were talking about your body weight! I was like - WTF!!
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I was, I just got lucky and it also applied to bench!

capo180 said:
Nice pressing there dude. Congrats.
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Thanks man!
 
Bow tie
BT/ST Stretches
Banded Hip Series

Barbell Squat 432

Set 1 : 45x9
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 205x5
Set 5 : 225x5
Set 6 : 275x3

Loose Belt:

BANDED WORK DONE HERE-

Set 7 : 365x2
Set 8 : 405x2 (tight belt)

Banded Squats 357.33

Set 1 : 225x3
Set 2 : 275x2
Set 3 : 315x2
Set 4 : 335x2

150 leg curls

100 leg Ext

100 calf raises

Notes:

Bicep was a little tender after all Squats were done. Nothing super serious. I'm glad I benched before Squats instead of after. Now to keep the mobility going all week before the next Bench day.
 
Ran into my old administrator. He told me to be patient, that the spot was left vacant 1.5 months before he was promoted. He said lots of promising things, too.

No gym today. Put in a peg board this weekend after a long ago recommendation from Mark.

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Still need some things though.
 
kenpoengineer said:
Lol. I first read this and started thinking you were talking about your body weight! I was like - WTF!!
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I was reading it like that at first too lol

Great work Reginol! Glad to see things getting better! Heavy lift offs is one of the hardest parts IMO, so again, great progress
 
Hyde said:
What have you done differently to make this happen without the old pain?
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Constant stretching of the tendons and extra sets of weight 135# or less to adjust my form to what feels like it affects the area the least
 
Bow tie
BT/St Stretches
Banded Hip Series
Banded Oly Wall Squat

Barbell Squat 157.5

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 135x5

Barbell Deadlift 495

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x3
Set 5 : 315x3
Set 6 : 365x3
Set 7 : 405x1
Set 8 : 455x1
Set 9 : 495x1
Set 10 : 495x1
Set 11 : 495x1 + 8 second hold

That eyeball pressure
 
Bow tie
BT/ST Stretches
Super D Mob

Banded SCAP Retractions 2x10

Straight Arm Lat Pulldown 93.33

Set 1 : 70x10
Set 2 : 70x10

Barbell Bent Over Row 150

Set 1 : 90x20

Barbell Bench Press 265

Bow tie, paused
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 95x5
Set 4 : 135x5
Set 5 : 135x5
Remove Bow tie
Set 6 : 165x5
Set 7 : 185x5
No pauses
Set 8 : 225x3
Set 9 : 245x1
Set 10 : 265x1
Set 11 : 135x20 wide grip

WOBBLE BENCH 126.67

Varying close grips -
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x8

Tabata 20/10 x5 mins x2 sets:

1) Rope Pressdown / Plank 0#/0/5/5/25

2) Cable Curl / Plank 25/25/5/0/0

Notes:

That's all she wrote. Reps >1 over 200# hurt. Last week I did singles over 205 until the last set. For now on I'll just do singles. I have to find a way to still get volume in though.
 
Maybe emom singles like you do with deadlifts, or 4-6 rep cluster sets with 10-15 seconds between singles
 
Strong Freak! That is all!
 
Bow tie
BT/ST Stretches
Super D Mob

At home-

Barbell Shoulder Press 175

Beltless, 1m rests:

Set 1 : 45x10
Set 2 : 45x5
Set 3 : 65x5
Set 4 : 65x5
Set 5 : 85x5
*SS/ Banded Row x 4 sets -
Set 6 : 105x5
Set 7 : 105x5
Set 8 : 115x5
Set 9 : 115x5
Set 10 : 125x3
Set 11 : 125x3
Set 12 : 135x3
Set 13 : 155x1
Set 14 : 175x0
Set 15 : 155x1
Set 16 : 155x1
Set 17 : 155x1
Set 18 : 155x1
Set 19 : 95x15

Band Face Pull x50/50

Banded Leaning Rear Delt Pull x50

Band Front Raise x50
 
BT/ST Stretches
Banded Hip Series


Barbell Squat 385

Set 1 : 95x8
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 185x3
Set 6 : 225x3
Set 7 : 225x3
Set 8 : 275x3
Set 9 : 315x1
Set 10 : 315x3
Set 11 : 335x2
Set 12 : 365x1
Set 13 : 385x1

Band Tricep pushdowns 3x50

Band Curl 1x50

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I'm in Chicago and was headed to see my bro in Michigan. They decided to cancel the flight and reschedule the next for tomorrow night. That won't work, so my brother is coming to get me.
 
RegisterJr said:
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I'm in Chicago and was headed to see my bro in Michigan. They decided to cancel the flight and reschedule the next for tomorrow night. That won't work, so my brother is coming to get me.
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Dang man, youll be driving right by my house on the way from Chi to Michigan. Chicago has been getting pounded with lake effect snow today, stay safe on the drive - it's supposed to get bad again tonight i believe.
 
jswain34 said:
Dang man, youll be driving right by my house on the way from Chi to Michigan. Chicago has been getting pounded with lake effect snow today, stay safe on the drive - it's supposed to get bad again tonight i believe.
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Thanks man. Where you at?
 
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