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TGR's Modified PowerBuilding v2.0

Cycle 1 Period 22/23, Deadlift
Triples week (modified & Reduced)

BW: (01/16) 203.0

205.0 (12/23)
209.0 (date?)

Calories yesterday: 3091 / 3100
245 P / 315 C / 106 F

Sleep: 9:50

Calories planned today: 3166
- 7 day averages: 3023 cals, 214 P

Warmup, 1 round:
- BW squats x25
- Pendulum swings
- Overandbacks xN
- paps xN
- Banded lat pulls (to body) xN
- Lat pushdowns xN
- External rotations (both)
- Can raises (both)

Scapular pull-ups
1 set

Leg press
1 warmup set

Leg extensions
3 sets

Deadlifts
200x5
245x5
290x3
335 x3

Deadlift Work sets:

335 2x3

+ Belt
335 x3

+ Straps
335 x 8

First time deadlifting in a while. I didn’t want to push it, and these felt heavy enough. I think I’ll try harder to consistently work then in, even if light like this

when I added the belt they were smooth and easy !

SLDLs, Barbell
3 sets
225 3x8

Glute Bridges
3 sets
+ bands
135, 225,
Tried these for the first time. I’m not sure yet if there is any benefit to me. Maybe some lower-core.

Superset, 3 sets:
1. Leg Extensions
2. Leg Press
3. Weighted Hyperextensions

NOTES:

School starts up today. Fml.

Dog walk first.

Let’s eat.
 
Last edited:
Banded Glute Bridges would probably serve you better before your squats or deadlifts to activate the glutes unless you are really going to load them later in the workout.
 
Cycle 1 Period 24, OHP
Singles week

BW: (01/17) 200.7 new low

(01/12) 204.3
(01/03) 205.7
(12/25) 206.0
(12/13) 204.8

Calories yesterday: 2559 / 3100
204 P / 311 C / 55 F

Sleep: 5:43

Calories planned today: 3100
- 7 day averages: 2936 cals, 219 P

Birddogs

Thoracic openers:
x10

Warmup, 1 sets:
- External rotations
- Internal rotations
- Facepulls
- Banded lat pulls (to body)
- Lat pushdowns
- Tricep pushdowns
- Scap pull-ups
- Leg raises

Supraspinatus raises:
-Full can
-Empty can

Dips
FS only x 10

Pull-ups
1/2 - 1 set
x 5

- Shoulder stretches
- Overandbacks
- Pullaparts

PVC OHP Exercise

OHP:
45x10
75, x5
90 x5
105 x3

OHP Work sets:
+Belt
135 x3
150 x1
170 x0
155 x1
160 x1

DB OHP
3 sets

Superset:
1. Rear Delt DB flys
2. Long rope tricep extensions
3 sets

Superset, 3 sets:
1. Lateral raise
2. Reverse grip tricep extension

Notes:

I’m slow moving today. Horrible sleep, reduced calories, cold as heck for a Floridian. (38°)

Let’s eat.

MrKleen73 said:
Banded Glute Bridges would probably serve you better before your squats or deadlifts to activate the glutes unless you are really going to load them later in the workout.
Click to expand...

So more of an activation, and less of an actual benefit to increase glute strength or other core?
 
RegisterJr said:
So more of an activation, and less of an actual benefit to increase glute strength or other core?
Click to expand...
IMHO, unless loading the bar up, but if glutes are activating well already then they will get hit plenty by the lower body work and you could probably benefit by saving the energy for squats or deadlifts so yeah I think as an activation would best use for them.
 
MrKleen73 said:
IMHO, unless loading the bar up, but if glutes are activating well already then they will get hit plenty by the lower body work and you could probably benefit by saving the energy for squats or deadlifts so yeah I think as an activation would best use for them.
Click to expand...

Kleen knows all about dat azz
 
MrKleen73 said:
IMHO, unless loading the bar up, but if glutes are activating well already then they will get hit plenty by the lower body work and you could probably benefit by saving the energy for squats or deadlifts so yeah I think as an activation would best use for them.
Click to expand...

I was thinking by adding more hamstring and glute accessory work, it would mean more squat power. If not, I don’t know that I have time for them other than some quick ones in the warmup. Thanks!

Hyde said:
Kleen knows all about dat azz
Click to expand...

That’s the board-rumor!

Hyde said:
Stick to the plan - 199 coming in soon!!!
Click to expand...

Oh, it’s very near! A couple more days I think!
 
Cycle 1 Period 23, Back 1/3

BW: (01/17) 202.5

Previous:
(01/09) 203.3
(1/01) 205.6
(12/17) 205.4

Calories yesterday: 3106 / 3100
223 P / 431 C / 58 F

Sleep: 5:43 hours (lost an hour throughout the night)

Calories planned today: 3100
️ 7 day averages:
2953 cals, 217 P, 7:08 hours sleep

Warmup:, 1 set
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- Scap pull-ups
- External rotations
- Internal rotations
- Can raises (opened and closed)
- Shoulder stretch, cross body

Birddogs between sets

One Arm Bb Row
1 feeder set
x1

Pull-ups
1-BW x 15

Dips:
1 feeder set
x 10

Pull-ups
4 sets
3 + 35# x 6, 5, 5 (+10#)
1-BW x 10

Meadows rows
4 sets

Superset A., 4 sets
1. Barbell Row (reverse grip)
2. Standing body row, cable
12/15, 15/15, 10 paused/12

Superset B., 3 sets:

1. Cable rows
- Underhand, from floor
2. DB Shrugs

Superset,l5 sets:
1. Stretchers
2. Hammer curls / rev. Curls alternate

Notes:

I started choline last night (because the bottle came in yesterday). I don’t know if it was that, but I slept horribly. I’ll take todays dose this morning.

Another fun back day. Let’s eat.

Invalid Link Removed
 
Does the pup have a hoodie with ears on it? If so we must see a pic facing us with the hood up!!!
 
MrKleen73 said:
Does the pup have a hoodie with ears on it? If so we must see a pic facing us with the hood up!!!
Click to expand...

Invalid Link Removed

Invalid Link Removed

His ears make it difficult to stay, but I’ll try and get one later.
 
He is so ridiculously cute! They are the ultimate little dogs for dudes IMHO..
 
Cycle 1 Period 24, Squat
Singles week

BW: (01/19) 201.7

(01/06) 204.6
(12/28) 206.2
(12/14) 204.4

Calories yesterday: 3077 / 3100
233 P / 429 C / 52 F

Sleep: 6:27

Calories planned today: 3166
- 7 day averages:
3025 cals, 218 P, 6:54 hours



Warmup, 1 round:

- Can raises (both)
- Overandbacks
- BW squats x25
- Leg curls 2p xN
- Leg extensions
- Leg raises xN
- External rotations
- Internal rotations

- Crossbody shoulder & Lat stretches

️ Straight Bar
(Use pin 28)
160x5
195x5
245 x 5

Transformer low 2-3 Squats:
️ Work Sets:

285x3

+ Belt

325 x3
350 x3
385 x1
415 x1 SLOW

Leg curls
4 sets

Superset, 3 sets:
1. Leg extensions
2. SLDLs / DBs
3. Hyperextensions (glute/ham focus)

Dead hang, 15-20 seconds


Notes:

+400 after dropping 60+ pounds? I’ll take it!

Dog walk later. Homework is 50% complete.

Let’s eat.
 
SkRaw85 said:
Wife got a Pomsky about a month ago. I’ve never really been around small dogs before. I am now obsessed with this little monster.
Click to expand...
A Pomsky sounds like a Russian hand job.
 
Choline will lower appetite, improve focus & alertness, and is best while working or before a heavy workout. Like you said, not great before bed IMHO.
 
Hyde said:
Choline will lower appetite, improve focus & alertness, and is best while working or before a heavy workout. Like you said, not great before bed IMHO.
Click to expand...

I’m taking it right before work and I get exactly that. It’s a nice addition!
 
RegisterJr said:
I’m taking it right before work and I get exactly that. It’s a nice addition!
Click to expand...

Definitely. It used to be considered an essential B family vitamin I believe. It doesn’t fit the definition so it no longer is, but it’s an extremely important raw material - when it comes to brain power, it’s a vital consumable substrate.

I always use AlphaGPC orally preWO, or inject Choline Chloride intramuscularly if I have eaten closer or it’s a very heavy day that I must be dialed in. Or if I am fasting and feeling foggy or very hungry, the injectable choline will address both issues.

Citicoline is probably the best form for daily supplementation, as it has the safest longterm data and boasts some extra benefits over other forms. Of course dietary choline intake is very ideal.
 
Cycle 1 Period 24, Bench
Singles week

BW: (01/20) 202.9

(01/05) 204.7
(12/26) 207
(12/11) 207.0

Calories yesterday: 3180* / 3166
243 P / 424 C / 63 F

Sleep: 6:27

Calories planned today: 3166
- 7 day averages:
3052 cals, 222 P, 6:54

Warmup, 1 Sets
- Over and backs x10 full light, x10 half heavy
- Paps x25
- Banded lat pulls (to body)
- Lat pull downs x10
Supraspinatus work:
- External rotations
- Internal rotations
- Band tricep extensions xN
- Banded standing press xN

Scap pull-ups
1 set

Pull-ups - 1 FS
x6

Pullaparts x25

Bench:

Bar x10
- at pulls
95x10
- Overandbacks
115x 8
145 x5
175x3

Work sets:

Wide grip
235 x3
235 x3
Closer grip
260 x1
Closer grip
285 x grinder
Wide grip
260 x 2

225 x 5

Superset A. 3-4 sets
A1. Slight incline barbell bench press (1 board)
185 x10, 8, 5

A2. Rear Delt raises (DBs)
30x12, 35x10, 30x10

Superset B: 3 sets
B1. Slight-Decline DB or Barbell bench
1 board decl.
135 x 13, 10, 10

B2. Front plate raise
x8, 8, 8

Dips
BW x 10, 10
+ 25# x 10, 10
BW x 15

Notes:

Moving bench grip around again to test the shoulders and biceps. Pain free!!

Homework is 75% done.

Let’s eat.
 
Last edited:
Nice session!
 
RegisterJr said:
Cycle 1 Period 24, Bench
Singles week

BW: (01/20) 202.9

(01/05) 204.7
(12/26) 207
(12/11) 207.0

Calories yesterday: 3180* / 3166
243 P / 424 C / 63 F

Sleep: 6:27

Calories planned today: 3166
- 7 day averages:
3052 cals, 222 P, 6:54

Warmup, 1 Sets
- Over and backs x10 full light, x10 half heavy
- Paps x25
- Banded lat pulls (to body)
- Lat pull downs x10
Supraspinatus work:
- External rotations
- Internal rotations
- Band tricep extensions xN
- Banded standing press xN

Scap pull-ups
1 set

Pull-ups - 1 FS
x6

Pullaparts x25

Bench:

Bar x10
- at pulls
95x10
- Overandbacks
115x 8
145 x5
175x3

Work sets:

Wide grip
235 x3
235 x3
Closer grip
260 x1
Closer grip
285 x grinder
Wide grip
260 x 2

225 x 5

Superset A. 3-4 sets
A1. Slight incline barbell bench press (1 board)
185 x10, 8, 5

A2. Rear Delt raises (DBs)
30x12, 35x10, 30x10

Superset B: 3 sets
B1. Slight-Decline DB or Barbell bench
1 board decl.
135 x 13, 10, 10

B2. Front plate raise
x8, 8, 8

Dips
BW x 10, 10
+ 25# x 10, 10
BW x 15

Notes:

Moving bench grip around again to test the shoulders and biceps. Pain free!!

Homework is 75% done.

Let’s eat.
Click to expand...

The older I get, the closer the bench grip gets.
 
Dustin07 said:
glad to hear I'm not the only one. wide grip is no bueno for my shoulders. going narrower on incline lately too which has worked swimmingly.
Click to expand...
I am in a different boat, the internal rotation of close grip gets my subscap all out of sorts. I have to have my pinkies out by the ring now or my right shoulder bitches LOUDLY!
 
MrKleen73 said:
I am in a different boat, the internal rotation of close grip gets my subscap all out of sorts. I have to have my pinkies out by the ring now or my right shoulder bitches LOUDLY!
Click to expand...

That’s where I am now, pinkies on rings. Started as index on ring and has just been creeping in
 
MrKleen73 said:
I am in a different boat, the internal rotation of close grip gets my subscap all out of sorts. I have to have my pinkies out by the ring now or my right shoulder bitches LOUDLY!
Click to expand...

SkRaw85 said:
That’s where I am now, pinkies on rings. Started as index on ring and has just been creeping in
Click to expand...

I guess the placement is relative. My wide grip is pinkie just at or before the ring. Close grip bench is the extended thumb away from smooth. I’m stronger there, but man, it wrecks my supraspinatus.

I was never a really wide bencher, so maybe I have some years left where I can play with wide. I’d like to keep rehabbing the shoulder so it’s a non issue and I can bench where I’m strongest.
 
RegisterJr said:
I guess the placement is relative. My wide grip is pinkie just at or before the ring. Close grip bench is the extended thumb away from smooth. I’m stronger there, but man, it wrecks my supraspinatus.

I was never a really wide bencher, so maybe I have some years left where I can play with wide. I’d like to keep rehabbing the shoulder so it’s a non issue and I can bench where I’m strongest.
Click to expand...
My normal power stroke is thumb tips about 1 inch off of the smooth, I don't even consider it close grip unless my index finger is right up against the smooth. Now I need pinky or ring finger on the ring to be comfortable on my right side. Left seems to be doing well everywhere considering the recent surgery. I can do close grip but have to come down high on my chest with elbows out instead of tucked closer in to my body.
 
I have found different benefit from 4 different places: close/touching smooth, mid/thumb from smooth, my comp/pinky on ring, wide/2 fingers outside my comp.

I haven’t been able to train my close or mid grip until my elbow scope for a long time, so it’s been great!

I did get some value out of the mid grip for 2-board work as a primary accessory leading up to my last meet though. I think if the pain can be alleviated with limiting ROM, that variety has still been worthwhile for me personally.
 
Yesterday: ————————-

Rest Day

BW: (01/21) 202.4

Calories yesterday: 3085 / 3166
219 P / 394 C / 75 F

Sleep: 7:12

Calories planned today: 3000
- 7 day averages:
3035 cals, 221 P, 6:43

Notes:

I went to my grandsons birthday party and didn’t want to be the odd man out, so I sampled the food - 1 small piece of everything, and a salad smothered in dressing (pre mixed). I estimated the small plate to be around 1200 calories.

Then popcorn and two bites of cake.

And a cookie. Or three.
 
This morning: —————————-

Cycle 1 Period 24, Back v2 w/ Arms

BW: (01/22) 204.9

(01/12) 203.0
(01/04) 205.9

Calories yesterday: 3300 / 3000
219 P / 306 C / 137 F

Sleep: 5:59

Calories planned today: 3166
- 7 day averages:
3053 cals, 227 P, 6:45

Warmup:, 2 sets
- Over and backs xN
- Paps xN
- Banded lat pulls (to body) xN
- Scap pull and flex/hold xN
- External rotations
- Can raises (both)
- Leg raises

Pull-ups x12

Dips
3 sets
x12, x25, 18

Slight decline JM Press
4 sets

Pull-ups
4 sets
x14
+25# x 6, 7, 5

SUPERSET: 3 sets
1. Dumbbell row
2. Long Rope tricep extension

Pull down variation
Wide width, prone grip
3 sets

Superset, 3 sets:
1. Barbell Row
2. DB curl

Superset, 3 sets:
1. Stretchers
2. Hammer curls

Notes:

A fun pump sesh.

Let’s eat.
Better.
 
BennyMagoo79 said:
Just caught up in your log mate, so damn close to cracking 200! Nice work man!!!
Click to expand...

Knocking on the door but I’m scared to turn the handle!

Thanks!
 
Cycle 1 Period 24 - Chest and Shoulders /2

BW: (01/23) 205.7

️ Calories were lower than I wanted, but I ate almost half of my days calories after 7 pm.

Calories yesterday: 2811 / 3166
207 P / 326 C / 86 F

Sleep: 6:17 sleep,

Calories planned today: 3100
- 7 day averages:
3013 cals, 221 P, 6:14

Warmup, 1 Sets:
- Over and backs xN
- Shoulder cross body stretches
- Paps xN
- Banded lat pulls (to body) xN
- Lat push downs xN
- Band tricep extensions xN
- External rotations
- Internal rotations
- Can raises (both)

Push-ups xN

Scap pull-ups
1 set

Dumbbell press, slight incline
4 sets
55x12, 60x12, 65x10, 70x10

banded Barbell press, slight decline
OR - Yukon Press, slight decline
4 sets

Superset A, 3 sets
1. DB incline fly
2. Hex Press
3. Lateral raises - Cable
4. Viking press, seated, standard grip

Front/rear banded pullaparts
3 sets

Notes:

Meh. I punched the clock this morning. I was not in my groove. I need some early sleep, but my homework plate is full this week.

Still waiting on my test results.
 
MrKleen73 said:
I am in a different boat, the internal rotation of close grip gets my subscap all out of sorts. I have to have my pinkies out by the ring now or my right shoulder bitches LOUDLY!
Click to expand...

I spoke too soon. yesterdays incline was pretty painful so I'm going to have to work at that some more lol
 
Dustin07 said:
I spoke too soon. yesterdays incline was pretty painful so I'm going to have to work at that some more lol
Click to expand...

I havent barbell pressed at an incline in years, but I remember when I did I had a completely different set of queues, and I did press with a narrower grip to protect my shoulders.
 
I really love the incline, but yeah... it's super hard to find a position that doesn't hurt the shoulders. Yet perfectly OH had never been an issue, and flat bench anytime I have an issue I can fix it with a week of kettlebell armbars (which tells me I should probably just do them every bench day as a preventative anyways).
 
Dustin07 said:
I really love the incline, but yeah... it's super hard to find a position that doesn't hurt the shoulders. Yet perfectly OH had never been an issue, and flat bench anytime I have an issue I can fix it with a week of kettlebell armbars (which tells me I should probably just do them every bench day as a preventative anyways).
Click to expand...

Maybe proactively do them 3x a week? Do what you e got to do to be healthy!
 
Deload Lower (01/24)

BW: (01/24) 203.7

Calories yesterday: 2832 / 3100
225 P / 358 C / 68 F

Sleep: 6:10

Calories planned today: 3166
- 7 day averages: 3052 cals, 224 P

Warmup, 1 round:

- Overandbacks
- PAPs
- BW squats x25
- Leg curls 2p xN
- Leg extensions
- External rotations

Leg curls
3 sets

SLDL / Barbell
4 sets

Hack Squats
5 sets

Leg extensions
4 sets

:30 rests:

Leg curls
3 sets

Notes:

Another fun pump session.

I need to get my calories back around my workout so I’m not bloating myself late at night. I knew this yesterday but still didn’t prep my oats.

Let’s eat.
 
I always assume that is straight leg deads.
 
SkRaw85 said:
I always ask when people write SLDL. Single leg deads or stiff leg deads? Or super long deadlift leverages?
Click to expand...

MrKleen73 said:
I always assume that is straight leg deads.
Click to expand...

SLDL is overwhelmingly used to denote straight/stiff leg deadlifts.

Single leg I am finding very useful lately personally, but a decade ago nobody even talked about activation/prehab/mobility drills. Then when that generation started getting hurt, we all had to start getting wiser and learning new tricks

So I always have to type Single Leg or One Leg Deadlifts out.
 
^^ definitely stiff/straight. I keep forgetting about the GHR strap.
 
Cycle 1 Period 24, Back 1/3

BW: (01/25) 202.8

(01/17) 202.5
(01/09) 203.3
(1/01) 205.6
(12/17) 205.4

Calories yesterday: 3189 / 3166
234 P / 398 C / 82 F

Sleep: 6:34

Calories planned today: 3100
️ 7 day averages:
3064 cals, 226 P, 6:26 hours sleep

Warmup:, 1 set
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- Scap pull-ups
- External rotations
- Internal rotations
- Can raises (opened and closed)
- Shoulder stretch, cross body

Pull-ups
1-BW x 12

Dips:
1 feeder set
x 8-10 (x15)

Pull-ups
4 sets
3 + 35# x 6, 6, 6 (+2 rep PR)
1-BW x 12

Meadows rows
4 sets

Superset A., 3 sets
1. Barbell Row (reverse grip)
2. Standing body row, cable
12/15, 15/15, 10 paused/12
3. EZ curl

Superset B., 3 sets:

1. Cable rows
- Underhand, from floor
2. DB Shrugs
3. Barbell curls

Superset, 3 sets:
1. Stretchers
2. Hammer curls

Notes:

My belt is officially not uncomfortable when tightened. One more notch left.

Let’s eat
 
Congrats on the pull up PR!
 
OHP
Pump day

BW: (01/25) 203.5

Calories yesterday: 2714 / 3100
217 P / 351 C / 54 F

Sleep: 5:59

Calories planned today: 3100
- 7 day averages:
3012 cals, 223 P, Sleep: 6:22

Thoracic openers:
x10

Warmup, 1 sets:
- External rotations
- Internal rotations
- Facepulls
- Banded lat pulls (to body)
- Lat pushdowns
- Tricep pushdowns
- Scap pull-ups

Supraspinatus raises:
-Full can
-Empty can

Dips
FS only x 10

Pull-ups
1/2 - 1 set
x 8

- Shoulder stretches
- Overandbacks
- Pullaparts

PVC OHP Exercise

OHP:
45x10
75, x5
90 x5
105 x3

OHP Work sets:
+Belt
5x 7-10

115 x7, 7, 7, 7

Yukon slight incline press
2 feeder sets
+ 4 sets

Viking press
1 FS, 3 sets

Superset, 3 sets:
1. Rear Delt DB flys
2. Y raises

Superset, 3 sets:
1. Lateral raise
2. Banded Facepulls
3. Spider-crawls

Notes:

I need to get my calorie placement back in check. In soon as I do, I’m sure I’ll drop below 200. Like in a day or so.

More school later.

Let’s eat.
 
I am working toward that 200 too! Not as close as you though. Lots of pressing today, looks like a fun workout.
 
MrKleen73 said:
I am working toward that 200 too! Not as close as you though. Lots of pressing today, looks like a fun workout.
Click to expand...

It was very fun! Im trying to think of something fun to do tomorrow with my legs before I decide to sleep in.
 
Invalid Link Removed


I got this in today. Decided to get a cheap on for average wear. I didn’t go with the Spud, but I’m sure I’ll get some use out of it.
 
Nice let me know how you like it. Is it a Deadlifting belt or a regular weight belt? I think the difference is the the DL Belt is 3 inches wide as opposed to 4. If it is a 4 and you like it I might grab one. I need a 4 inch that isn't as stiff as my belt I get stuck in. LMAO. Then again when I am leaner I can go back to it because then I have enough leather to grab and pull on. Right now it is too short and I don't have room to bend it and pull it far enough to get the buckles pins out of the holes on the belt.
 
Rest Day

BW: (01/27) 202.6

Calories yesterday: 3088 / 3100
200 P / 442 C / 65 F

Sleep: 7:32

Calories planned today: 3166
- 7 day averages:
2999 cals, 217 P, 6:32 hours sleep

Overandbacks x10, 10, 10
PAPs x10, 10

Dog walk later. More homework.
 
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