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TGR's Modified PowerBuilding v2.0

Barbell Bench Press 255


All Paused-
Set 1 : 45x15
Set 2 : 95x10
Set 3 : 135x8
Set 4 : 165x5
Set 5 : 185x5
Set 6 : 215x3
Set 7 : 235x2
Set 8 : 255x1
Set 9 : 255x1

TnG
Set 10 : 225x4

Dumbbell (Slight) Incline Bench Press 90

Set 1 : 60x15
Set 2 : 60x10
Set 3 : 50x10

Barbell Close Grip Bench Press 153.33

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 95x15

Various Pressdowns x A Lot
 
Barbell Squat 157.5

Set 1 : 45x8
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 135x5

Barbell Deadlift 401.5

Beltless-

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x5
Set 5 : 315x3
Set 6 : 365x3
Set 7 : 365x3

I called it quits because the neighbor and wife said it was too loud, too early.
 
RegisterJr said:
Barbell Squat 157.5

Set 1 : 45x8
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 135x5

Barbell Deadlift 401.5

Beltless-

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x5
Set 5 : 315x3
Set 6 : 365x3
Set 7 : 365x3

I called it quits because the neighbor and wife said it was too loud, too early.
Click to expand...
How thick is your platform? I have seen something that may help with your noise problem, but it will involve a platform rebuild. Shouldn't be much extra cost though. I'll see if I can find the link.
 
jimbuick said:
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Maybe try this. Should solve your noise/vibration issues.
Click to expand...

I don't have the room unless...

I build a separate platform for deadlifts. My rack was built to be a 1/4" from my ceiling
 
Lying Leg Curls 126.67

Set 1 : 50x15
Set 2 : 65x10
Set 3 : 80x10
Set 4 : 95x10
Set 5 : 50x20

Barbell Squat 379.5

Beltless, shoeless, without sleeves

Set 1 : 45x8
Set 2 : 95x5
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 225x5
Set 6 : 275x5
Set 7 : 315x5
Set 8 : 345x3 hammies tightening
Set 9 : 135x1 long hold to stretch

Leg Extensions 110

Set 1 : 60x25
Set 2 : 60x25
Set 3 : 50x25
Set 4 : 50x25

Well, I beat out the competition and I'll be promoted this coming week. Excited for the changes and looking forward to focusing back on health again. What a long, drawn-out process.

jimbuick said:
Dang. It might be worth it for you to make a small platform just to deadlift on.
Click to expand...

Yeah you're probably right. I'll do this.
 
Congrats Reg! Glad to see you back man.
 
Congratulations on the promotion and good to see you lifting again.
 
Yesterday:

Stretching

Straight Arm Lat Pulldown 112

Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10
ROWS HERE
Set 4 : 80x12
Set 5 : 80x10
Set 6 : 70x10

Barbell Bent Over Row 204.17

Set 1 : 45x10
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 135x5
Set 5 : 155x5
Set 6 : 175x5
Set 7 : 135x15

Leverage Machine High Row 93.33

WPS
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 45x10
Set 4 : 45x10
Set 5 : 45x16

Curls x?

**** TODAY ****

Barbell Bench Press 266.67

Paused

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 95x10
Set 4 : 135x5
Set 5 : 155x5
Set 6 : 185x5
Set 7 : 205x3
Set 8 : 235x1
Set 9 : 250x2
Set 10 : 250x1
Set 11 : 265x1

Barbell Incline Bench Press 225.5

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 135x10
Set 4 : 155x5
Set 5 : 175x5
Set 6 : 205x3
Set 7 : 185x5

KB Tri Ext x30, x20

Tri/Plank superset x4

Curls x50
 
I just ordered some more elbow sleeves from EliteFTS
 
Nice pair of workouts there man.

Shoot me an email or bbm tomorrow to remind me to send you the template.. sorry forgot today
 
Barbell Shoulder Press 145.67

Set 1 : 45x12
Set 2 : 45x10
Set 3 : 65x10
Set 4 : 95x8
Set 5 : 95x10
Set 6 : 95x10
Set 7 : 115x8
Set 8 : 115x5
Set 9 : 95x10
Set 10 : 95x8

SS/ Lateral Raise w/ Rear Delt Raise 4x8/8

Band Face pulls x15, 15, 30
 
Which elbow sleeves you get? Ive been thinking about getting some light ones since my tricep tendons have been a bit cranky lately.
 
jswain34 said:
Which elbow sleeves you get? Ive been thinking about getting some light ones since my tricep tendons have been a bit cranky lately.
Click to expand...

I went with super heavy because of my tendon and benching issues. They should be in tomorrow.
 
RegisterJr said:
I went with super heavy because of my tendon and benching issues. They should be in tomorrow.
Click to expand...

Would love to hear which ones you specifically went with and what your experience is with them once you get them. I wouldnt use them on comp presses but things like JM press and OP would make sense.
 
OHP- 1M Rests


Barbell Shoulder Press 148.5

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 65x10
Set 4 : 65x10
Set 5 : 85x8
Set 6 : 105x5
Set 7 : 115x5
Set 8 : 135x3
Set 9 : 135x3
Set 10 : 115x5
Set 11 : 115x5
Set 12 : 95x15
Set 13 : 45x30 15/15BTN

PLANK 3x :30

Band Rear Delt x100

I have to put together a diet plan. I like keto but I can't take the limited energy in the gym.

I hate IF but always had energy in the gym and it works great for my body. That may be my route...
 
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These barbell clamps came in. I can't wait to deadlift and squat with them. I'm tired of the squeeze clamps I have.

My elbow sleeve order was messed up, of course. The sent knee sleeves instead. I'm waiting on CS to respond.
 
jimbuick said:
I've never seen anything like those before. They look cool.
Click to expand...

I'll review them when I actually try them. They seem quick to apply and remove and only 7/10 of a pound for both.
 
Carb cycling+intermittent fasting is a great way for me to get bodyfat off and have reasonable energy when it counts. Not as much as eating at a surplus with lots of carbs certainly, but that's true for any diet scenario.
 
Hyde said:
Carb cycling+intermittent fasting is a great way for me to get bodyfat off and have reasonable energy when it counts. Not as much as eating at a surplus with lots of carbs certainly, but that's true for any diet scenario.
Click to expand...

I agree. This is how I ate for years in college. It is the most convenient for me and carb cycling works. Most days I trained fasted in the morning so Id eat carbs post workout then for my last meal of the day. Good energy, no strength drop, and lost fat nicely.
 
Hyde said:
Carb cycling+intermittent fasting is a great way for me to get bodyfat off and have reasonable energy when it counts. Not as much as eating at a surplus with lots of carbs certainly, but that's true for any diet scenario.
Click to expand...

jswain34 said:
I agree. This is how I ate for years in college. It is the most convenient for me and carb cycling works. Most days I trained fasted in the morning so Id eat carbs post workout then for my last meal of the day. Good energy, no strength drop, and lost fat nicely.
Click to expand...

I've never carb cycled. What's the general idea, or where would be the best place to look?
 
RegisterJr said:
I've never carb cycled. What's the general idea, or where would be the best place to look?
Click to expand...

You basically just have high carb days, moderate carb days, and low carb days. The amounts of carbs are totally up to you. I usually had my higher days on leg days, moderate on upper days, and low on off days.

My low days were 50-100g
Moderate 170-230
High 350-400

So, a hypothetical schedule would be something like:

Monday - squat lower - high carb (target: 400g)
Tuesday - off - low carb - target 100g
Wednesday - bench upper - target 200
Thursday - off - target 100g
Friday - deads - target 400g

Then id usually just try for a low day Saturday and moderate on Sunday with most of my carb intake in my last meal both days. I didn't really stress the weekends as much though, I just tried to keep them in the moderate to low range.

Edit: and im sure a google search should turn something up nice for you.
 
jswain34 said:
You basically just have high carb days, moderate carb days, and low carb days. The amounts of carbs are totally up to you. I usually had my higher days on leg days, moderate on upper days, and low on off days.

My low days were 50-100g
Moderate 170-230
High 350-400

So, a hypothetical schedule would be something like:

Monday - squat lower - high carb (target: 400g)
Tuesday - off - low carb - target 100g
Wednesday - bench upper - target 200
Thursday - off - target 100g
Friday - deads - target 400g

Then id usually just try for a low day Saturday and moderate on Sunday with most of my carb intake in my last meal both days. I didn't really stress the weekends as much though, I just tried to keep them in the moderate to low range.

Edit: and im sure a google search should turn something up nice for you.
Click to expand...

Thanks, I'll google and take into account your experience as well. As you know, fitness-googling tends to bring in experts from all ends of the spectrum.
 
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First bake in a while. Protein Vanilla-Blueberry Glazed Donuts. Finaflex, of course.
 
Barbell Bench Press 269.5

Paused-
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 95x10
Set 4 : 135x5
Set 5 : 135x5
Set 6 : 185x5
Set 7 : 205x3
Set 8 : 245x1 Long Pause

No pause-
Set 9 : 225x3
Set 10 : 225x3
Set 11 : 225x3
Set 12 : 245x3

Dumbbell Bench Press 93.33

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

Notes:

I did some stretching but probably not enough activation. That said, everything felt good and I had no pain. Bicep was meh. Still no response from EliteFTS on my messed up order.
 
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I made chocolate peanut butter donuts but the wet was too much. They taste great but look like sh**. The cream cheese icing I made turned out awesome, though. I may reuse the icing on something else or make these donuts into mini-cakes
 
Something to consider on carb-cycling is whether you change fats and protein on different days or strictly rotate carbs.

For example, perhaps every day is 220 protein, 80 fat, and 50 (trace & veggies) up to 3-400 like Jared mentioned.

A 3-4 day rotation is most common, perhaps paired to make a set weekly structure.
 
Hyde said:
Something to consider on carb-cycling is whether you change fats and protein on different days or strictly rotate carbs.

For example, perhaps every day is 220 protein, 80 fat, and 50 (trace & veggies) up to 3-400 like Jared mentioned.

A 3-4 day rotation is most common, perhaps paired to make a set weekly structure.
Click to expand...

Legs and Back the hightest? or just legs
 
BW Squats

Only had 35 minutes:

Lying Leg Curls 86.67

Set 1 : 50x10
Set 2 : 65x10
Set 3 : 50x10

Barbell Squat 389.33

No belt

Set 1 : 45x8
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x5
Set 5 : 275x5
Set 6 : 315x3
Set 7 : 345x2

EMOM-
Set 8 : 365x2
Set 9 : 365x1
Set 10 : 365x1
Set 11 : 365x1
 
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Cinnamon Roll Protein Bites
 
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Order up on the size chart if you get these. It's set around a mason jar the last 24 hours and it's close to where I want it on my arm, but a little tighter than needed. I'm going to try and stretch it some instead of return it
 
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