Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

TGR's Modified PowerBuilding v2.0

Cycle-Week 9, Deadlift Singles

Warmup, 3 rounds:
- Band resistance knee raise x10
- BW squat to hip mobility
- Bad girls x15
- Band shrug x10
- Ankle movements and calf raises

Deadlifts:

- (Hip movements and curls throughout)

190 x1
Banded shoulder series
190, 235, 275x3

315x3
355x3
400x3
445x1
505x1

Multigrip rows
2x10

Deadlift
405 3x1
 
It’a not very painful, just tender. I can’t put as much weight on that one as my other ankle (calf raises for example). It’s not hindering my other movements though, so 🤷‍♂️.
 
Cycle-Week 9, Squat Singles

Warmup, 2 rounds:
- Banded knee raise x10
- Shoulderok 5/5
- BW squat to hip mobility
- Bad girls x12
- Ankle mobility and calf extensions - 1min

Band resistance hip stretches

Squats:

155 2x1 (5 sec pause at bottom)
195 x3
230x3

295x3
330x3
365x1 paused
405x1
405x3

+Belt
405x1

A1. SLDL
x5, 3x10

A2. Hack squat
3 sets

B1/2. Leg extension / curl superset
2 sets to failure

I’m going to slowly start adding the belt in. PRs galore to come
 
Great training, happy to hear the ankle is improving and so sad about the dogs. I cringe thinking of the possibility of the hips going out on my boy. He is almost 5 now, and still acting like a dang puppy. So hopefully he can do well for a while. He had no dysplasia in his family tree, and I didn't get him fixed, and kepts him lean so he would be less likely to suffer from it. Hope it all works out.
 
Cycle-Week 9, OHP Singles

Warmup, 3 rounds:
- Banded leg raise x10
- PAPs x 15
- Facepulls x 10
- Shoulderok 5/5
- Lat pulldowns x10

OHP:
- Superset with banded hammer curls

45 x5
70, 85, 100 x3

130x5
145x3
160 5x1

A1. Wobble OHP
3x5

A2. Cable pull downs
3x10

A3. Band shrugs
3x10

Delt Workout, 3 sets:
BB shoulder press x6
Plate raise
Lateral raise, bands
Front delt raise, bands

Dog walk.

Everything felt great today.
 
MrKleen73 said:
Great training, happy to hear the ankle is improving and so sad about the dogs. I cringe thinking of the possibility of the hips going out on my boy. He is almost 5 now, and still acting like a dang puppy. So hopefully he can do well for a while. He had no dysplasia in his family tree, and I didn't get him fixed, and kepts him lean so he would be less likely to suffer from it. Hope it all works out.
Click to expand...

I am taking the same approach with mine. She's better than that last episode. Thank you!
 
Cycle-Week 10, Deadlift Triples

Warmup, 3 rounds:
- Band resistance knee raise x10
- BW squat to hip mobility
- Bad girls x15
- Lat rows x10
- Ankle movements and calf raises
- Hip series x2

Deadlifts:

- (Hip movements and curls throughout)

190 x1
Banded shoulder series
190, 235, 275x3
340x3
385x3
430x3
430x3
430x3

Kroc Row
90# x 20

Hyperextensions

Oblique Raises

No dog walk, yet. It's pouring.
 
Last edited:
Cycle-Week 10, Bench Triples

Abreviated warmup.

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
115, 145 x5
155x3

205x3
230x3
260x3
260x6

I had more in the tank but my low back cramped. I may do another session later.
 
Lunch Exercise

Dog walk

Warm up, 3 rounds
- Banded knee raise x10
- Shoulderok x10/10
- Paps x10
- Pushups x10

A1. Oblique raises
3x10

A2. Tricep rope pushdown
3x10

Hammer curls
3x8
 
Cycle-Week 10, OHP Triplesl

Warmup, 3 rounds:
- PAPs x 15
- Facepulls x 10
- Lat pulldowns x10

OHP:

45, 70x5
85, 100 x3
125, 145, 160x3

Dog walk
 
Cycle-Week 10, Squat Triples

Warmup, 3 rounds:
- BW squat to hip mobility
- Hip walks
- Bad girls x12

Band resistance hip stretches
Leg curls x10

Squats:

155 2x1 (5 sec pause at bottom)
195 x3
230x3

285x3
320x3
360x3
360x6 beltless PR

Leg Curls
2 sets

Dog walk
 
Loving the consistency, and congrats on the PR!
 
Cycle-Week 10, Shoulders and Triceps
Bands only

Warmup, 3 rounds:
- Banded knee raise x10
- Plan twists x 30 sec
- Tricep extensions, bands x10

Banded shoulder rotation to press
3 sets

Seated Bradford Press
3 sets

Cable Delt raise
4 sers

Overhead underhand Tricep extension
3 sets

Rear Delt row with Tricep kickbacks
3 sets

Prayer press
3 sets

Dog walk
 
Unplanned Accessory Day

Banded tricep extensions
3x10

CGBP
45x5
95x5
135x5
185 5x5

Cable Curls
4x10

A1. Rope Tricep Extensions
A2. EZ Bar reverse curl
4 sets

B1. Cross body Kb Tri Ext
B2. Hammer Curls
4 sets

Dog walk

I was going to rest up this weekend instead of a deload, but I ate crappy so I tried to burn a few calories.
 
Cycle-Week 11, Deadlift 5’s

Warmup, 3 rounds:
- Band resistance knee raise x10
- BW squat to hip mobility
- Hip circle thing
- Ankle movements and calf raises
- Hip series

Deadlifts:

190 x1
Banded shoulder series
190, 235, 275x3

320x5
365x5
410x7*
365x5
325x5 paused

*Cycle pr. I don’t know what my belt-less max is, so (shrug)

Leg extensions w/ flex
4 sets

2 dog walks today as I’m working from home for a few weeks.
 
Cycle-Week 11, Bench 5’s

Warmup, 3 rounds:
- Shoulderok 5/5
- Paps x15
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
115, 140 x5
165x3

190x5
220x5
245x9*
220x5
190x18

*My feet slipped and I lost all leg drive on rep 2

A1. Slight Incline chest press
190 3x5

Dog walk.
 
Accessory Day

Shoulderok 3x 10/10

Banded tricep extensions
3x10

CGBP
45x10
95x10
135x5
185 3x5

Cable rows high
4 sets

Cable Curls
4x10

A1. Rope Tricep Extensions
A2. Cable rows low
4 sets
 
Cycle-Week 11, Squat 5’s

Warmup, 2 rounds:
- BW squat to hip mobility
- Hip walks
- Bad girls x12

Band resistance hip stretches

Squats:

155 x2, 1 (5 sec pause at bottom)
195 x5
230 x3 paused

265x5
305x5
340x8
305x5
265x5

Leg press
3x (9.75 RPE)
 
IMG_4874.JPG


IMG_8CF338A8FB9E-1.jpeg


I just picked out my Christmas gift. The 12-week shipment sucks, but I’m still beyond excited.

Invalid Link Removed
 
Cycle-Week 11, OHP 5’s

Warmup, 3 rounds:
- PAPs x 10
- Facepulls x 10
- Lat pulldowns x10
- Shoulderok 5/5

Banded shoulder series

OHP:

45, 70x5
85, 100 x3

120x5
135x5 + loose belt
135x5 + belt (forgot to add weight)
150x7 + belt
135x9 + belt
120x8 + belt

A1. Banded spin press
3x

A2. JM press downs
3x

B1. Banded triceps crossbody extensions
3x

B2. Banded front raise to rear dept fly
3x

Rear Delt flys
3x failure


Dog walk.
 
Congratulations on the awesome transformer order! Jswain34 says he loves his and it was truly a great investment. Certainly the most functional/highest-variety specialty bar there ever has been.
 
Cycle-Week 12, Deadlift Singles

Warmup, 3 rounds:
- Band resistance knee raise x10
- BW squat to hip mobility
- Hip circle thing
- Ankle movements and calf raises
- Hip series

Deadlifts:

190 x1
Banded shoulder series
190, 235, 275x3

315x3
365x3
410x3
455x1, 1, 1

Pendley row
225# 4x5

Lat press-down
5x10

Dog walk

Wow, these pulls felt HEAVY. I was contemplating going to 520 today until I pulled 365.
 
SkRaw85 said:
Score! One of the best tools out there
Click to expand...

Hyde said:
Congratulations on the awesome transformer order! Jswain34 says he loves his and it was truly a great investment. Certainly the most functional/highest-variety specialty bar there ever has been.
Click to expand...

Clearly I’m having posting errors.

Thanks guys! Im so excited!
 
Cycle-Week 12, Bench Singles

Warmup, 3 rounds:
- Shoulderok 5/5
- Paps x15
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
115, 140 x5
165x3

200x1, paused

220x5
245x3
270x1
295x1
295x2 PR
295x4 PR



A1. Slight Incline chest press
225 3x3

Dog walk earlier
 
Last edited:
RegisterJr said:
Cycle-Week 12, Bench Singles

Warmup, 3 rounds:
- Shoulderok 5/5
- Paps x15
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
115, 140 x5
165x3

200x1, paused

220x5
245x3
270x1
295x1
295x2 PR
296x4 PR

:)

A1. Slight Incline chest press
225 3x3

Dog walk earlier
Click to expand...

Gratz on the PR man!
 
Cycle-Week 12, Squat Singles

Warmup, 2 rounds:
- Banded knee raises x10
- BW squat to hip mobility
- Hip walks
- Bad girls x12

Shoulderok
Band resistance hip stretches
Shoulder warmup series

Squats:

155 x1 (5 sec pause at bottom)
155x2 paused
195 x5
230 x3

275x1 paused

305x5
340x3
375x1
405x1
435x1 *
435x1

* Beltless PR.

JM Tricep Ext
3x10

Dog walk. I’m skipping accessory stuff to save energy for building a porch. Maybe a secondary day soon before a Deload.

Happy thanksgiving everyone.
 
Happy thanksgiving. I really gotta pick up a shoulderok. Forgot how good those feel and always see you putting it to use
 
SkRaw85 said:
Happy thanksgiving. I really gotta pick up a shoulderok. Forgot how good those feel and always see you putting it to use
Click to expand...

They really warm up my shoulders and lats. Unfortunately, there is no black Friday sale for them. They aren't too pricey, tho.
 
Deload - Upper

Warmup, 3 rounds:
- Knee raise x10
- Shoulderok x10
- Paps x10
- Push-ups x5
- Tricep extension x10

MG Press
- 6 Sets of 8

JM Tricep Extensions
- 4 Sets of 10

MG Hammer Curls
- 4 Sets of 10

This was my first activity since Thanksgiving. I started building a porch (unfinished) and got a new puppy. The puppy is taking up a lot of my time, so exercises have been on hold.

Invalid Link Removed

I have not been keeping up with everyone’s logs the last few weeks, so I’ll work to get caught up in everyone’s.

Dog walk later.
 
Deload Upper

Warmup, 3 rounds:
- Knee raise x10
- Shoulderok x10/10
- Paps x10
- Ab wheel x5

Wide prone lat SS/ Narrow D lat
Overhead with stretch
4x10/10

Low narrow lat pull with stretch
3x15

Cable angled hammer curl SS/ Hyperextensions
4x10/10

DB shrugs
4x15

Banded lat shoulder raise
4x failure

Dog walk later

I didn’t get anymore sessions in because of puppy, but I have resolved that with a gym kennel.

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Also, I picked this set up at Walmart online. I honestly was expecting cheapish plastic. This is steel with rubber coating. I recommend 100%.
 
RegisterJr said:
Deload Upper

Warmup, 3 rounds:
- Knee raise x10
- Shoulderok x10/10
- Paps x10
- Ab wheel x5

Wide prone lat SS/ Narrow D lat
Overhead with stretch
4x10/10

Low narrow lat pull with stretch
3x15

Cable angled hammer curl SS/ Hyperextensions
4x10/10

DB shrugs
4x15

Banded lat shoulder raise
4x failure

Dog walk later

I didn’t get anymore sessions in because of puppy, but I have resolved that with a gym kennel.

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed

Also, I picked this set up at Walmart online. I honestly was expecting cheapish plastic. This is steel with rubber coating. I recommend 100%.
Click to expand...

Had a set of those in one of my long lost gyms. They are amazing!
 
Deload Upper 3

Warmup, 3 rounds:
- Paps x10
- Tricep extension x10

Slight Incline barbell press, banded
4 x 8

Standing DB Press
3 x 8

Lateral raise
4x10

Banded rear Delt flys
4x10

Reduced my rest time to :30 from 1m so the puppy isn’t locked up too long. Workout was less than 30 minutes
 
Adorable puppy!!! I am contemplating a frenchie when my boy passes. Something thicker, but small enough to let up on my lap on the couch too.
 
BennyMagoo79 said:
Thurs 16th December

Squats are a bust this morning. Body is tight and inflamed. First rep with 140kg felt sooo off I decided to back down to 100 and hit 3x8 with that weight. Left side is over-worked from multiple 20000+ step days this week including installing 4 x 3500kg tanks in a tight hot plant room on Monday. We had to push these by hand up an access ramp then manoeuvre for between AC plant and HV switchboards to a generator room 150m away.

Did some leg raises and other fluffy stuff after. Going to deload lower body this week.
Click to expand...

Wrong thread you dirty hijacker!
 
Deload Lower Squat

Warmup, 3 rounds:
- Shoulderok x10/10
- Paps x10
- BW squats x10
- Hip protocol

Squat
165 x1, 1
225 3x3

Leg curls
3x10

Single leg presses
3x12
 
You must log in or register to reply here.
Back
Top