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TGR's Modified PowerBuilding v2.0

230 looked real easy!

do you have your hands closed during those? that's probably what's causing your undue wrist pain. i know it feels funny but your hands should be totally open and out stretched to properly rack the weight. most people only have 2 or 3 fingers under the bar, I have 3. Just try it with some light weight to get confident with the feeling, open your hands up and let the bar roll back onto your fingers. it will sit right on your last joint and pretty much just your tips will curl around the bar which will nestle it in nice on your delts. your elbow position looks good and that's really the only thing you need to keep the bar in place. honestly i think if you resolve your rack issues you could hit your 1 rm for 5 right now!
 
Balthazar said:
230 looked real easy!

do you have your hands closed during those? that's probably what's causing your undue wrist pain. i know it feels funny but your hands should be totally open and out stretched to properly rack the weight. most people only have 2 or 3 fingers under the bar, I have 3. Just try it with some light weight to get confident with the feeling, open your hands up and let the bar roll back onto your fingers. it will sit right on your last joint and pretty much just your tips will curl around the bar which will nestle it in nice on your delts. your elbow position looks good and that's really the only thing you need to keep the bar in place. honestly i think if you resolve your rack issues you could hit your 1 rm for 5 right now!
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I start with 3 fingers exactly under the bar but as I warm up I try and get more hand. My wrist hurts from a past fracture that I never got full mobility back (but I will eventually, dammit). Using the fingers only really hurt the area between my knuckles and wrist. Like, severely.

Just another thing to mobilize.

Thanks man!
 
Nice fronts. Yeah most people's wrist mobility sucks, the fracture sets you back a little more. But if you can get your hand under the bar and keep the elbows up, I'd say your doing pretty good. As said above you just need a couple fingers, keeping the elbows up and the T-spine neutral are the real keys to having good front squat technique.
 
capo180 said:
Nice fronts. Yeah most people's wrist mobility sucks, the fracture sets you back a little more. But if you can get your hand under the bar and keep the elbows up, I'd say your doing pretty good. As said above you just need a couple fingers, keeping the elbows up and the T-spine neutral are the real keys to having good front squat technique.
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liftandswim said:
Yeah, dude if you can fit two finger under the bar and keep your elbows up that's all you need. You're not a weightlifter.
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Using 2 fingers causes even more pain. The split between my fingers...

I know there are modifications that can be made, but I really want to get the mobility down. Just, cause.

Thanks guys.
 
Back Hypertrophy

ShouldeRok 16.33

Set 1 : 7x40 single arm
Set 2: 12x40 both arms

Meadows Row 204

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 90x6
Start superset with preachers....
Set 4 : 135x6
Set 5 : 160x6
Set 6 : 170x6
Set 7 : 160x6
Set 8 : 135x10

Lats have a twitch at this point...

Preacher Curl Machine 164.67

4-0-1-0
Set 1 : 40x8
Set 2 : 100x8
Set 3 : 120x8
Set 4 : 130x8 PR?

DROPSET:
Set 5 : 100x13
Set 6 : 80x5
Set 7 : 60x5
Set 8 : 40x5

SUPERSET:
1m rests-

Straight Arm DB pullover 97.5

No *******/constant tension -

Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x10
Set 4 : 65x10

Wide Grip Pulldown Behind The Neck 202.67

Explosive/pounding the traps-

Set 1 : 110x8
Set 2 : 140x8
Set 3 : 160x8
Set 4 : 140x8

SUPERSET:

Spider Curls 84

Set 1 : 60x12
Set 2 : 60x12
Set 3 : 60x12

Meadows Cable Extension 90

Set 1 : 60x10 +
Set 2 : 60x10 Partials

Set 3 : 50x10 +
Set 4 : 50x10 Partials

NO BREAK FINISHER...

Set 5 : 30x60
Hammer curls Set 1 : 60x50
Set 6 : 30x20
Hammer curls Set 2 : 60x25
Set 7 : 30x20
Hammer curls Set 3 : 60x25

^^ Cable Rope Hammer Curls 160
 
That's a lot of work in one session. Did you not have to go to work?
 
MARK_ said:
That's a lot of work in one session. Did you not have to go to work?
Click to expand...

Unfortunately, yes. My rests were limited.
 
That's a ton of work! You were on the move!!!
 
60x50 on hammer curls??? Beasting! Went all Sasquatch in the gym this morning...
 
love2liftkat said:
That's a ton of work! You were on the move!!!
Click to expand...

At twice your age I have to do at least 1/2 the work

turff49 said:
60x50 on hammer curls??? Beasting! Went all Sasquatch in the gym this morning...
Click to expand...

It was a cable and rope, so only 35# each side. Still a great pump.

Thanks Brian. I don't know why I avoid arms and back days. Those days I feel the most alpha.
 
Gets you all swoll and it's really more about the volume and effort than hitting particular numbers like when training the big 3
 
I got up even earlier today because I drove a bud to Orlando to take a test. I think it affected my squats. 375 felt like a ton. I've hit 385x8 and 395x6. Just didn't have it today...

Warmup mobility...

Exercise Name1RMLifting Logs
Barbell Squat 425

Set 1 : 135x5
Set 2 : 175x5
Set 3 : 215x5
Set 4 : 250x5
Set 5 : 300x5
Set 6 : 340x5
Set 7 : 375x4
Set 8 : 340x5
Set 9 : 300x5

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Leg Extension 10s pause-rest drop set...

And food.

ImageUploadedByAnabolicMinds1447855606.488942.jpg
 
The Instagram video looped perfectly so I didn't know how many reps you did. Was looking like you took it for 10+ haha.

Food looks great!
 
joh408 said:
The Instagram video looped perfectly so I didn't know how many reps you did. Was looking like you took it for 10+ haha.

Food looks great!
Click to expand...

Not enough. I was planning on 9, but 4 felt too heavy. Next time though.
 
joh408 said:
The Instagram video looped perfectly so I didn't know how many reps you did. Was looking like you took it for 10+ haha.

Food looks great!
Click to expand...

Agreed with this lol. I saw it this morning before you posted in here and thought was waiting for a big number.

Oh well, live to lift another day man. We all have those days.
 
jswain34 said:
Agreed with this lol. I saw it this morning before you posted in here and thought was waiting for a big number.

Oh well, live to lift another day man. We all have those days.
Click to expand...

Maybe next time. Due to all the rest I've had the last two weeks my lats and arms are wrecked. I don't remember the last time my biceps felt like this.

It's likely that front squatting two days ago contributed.
 
RegisterJr said:
I got up even earlier today because I drove a bud to Orlando to take a test. I think it affected my squats. 375 felt like a ton. I've hit 385x8 and 395x6. Just didn't have it today...
Click to expand...
If you're only 10 lbs off at that weight and still hit 4 reps that's pretty close to being an equivalent effort. Sometimes grinding it out on an off day is good just to keep the old CNS stimulated so that you can come right back into it where you left off the last good day you had.

I'm at polar opposites with you as far as workout schedule goes. I don't know how you wake up so early but I guess if you're motivated that bad and that's when things work out for you, that's what you do. I have a job that requires a lot of mobility so even though I'm a little worn by the end of the day, I find that my workouts are generally better because I've been moving and had the old juices flowing all day. If I try a session early in the morning on a day off I find that I'm tight and sometimes I don't focus as well.
 
Balthazar said:
If you're only 10 lbs off at that weight and still hit 4 reps that's pretty close to being an equivalent effort. Sometimes grinding it out on an off day is good just to keep the old CNS stimulated so that you can come right back into it where you left off the last good day you had.

I'm at polar opposites with you as far as workout schedule goes. I don't know how you wake up so early but I guess if you're motivated that bad and that's when things work out for you, that's what you do. I have a job that requires a lot of mobility so even though I'm a little worn by the end of the day, I find that my workouts are generally better because I've been moving and had the old juices flowing all day. If I try a session early in the morning on a day off I find that I'm tight and sometimes I don't focus as well.
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It's VERY hard to get up, but caffeine kicks in eventually. On days I don't work, if I go in any later than 10AM I lack focus as well.
 
Took a rest with my newbie DOMs
 
capo180 said:
Lol'd.

Nice squatting man, some days you just aren't feeling it. We all get those.
Click to expand...

Thanks man. Yeah, I'll work through it.
 
Bench singles -

SUPER D MOB
BANDED SCAP RETRACTIONS

ShouldeRok 28

Set 1 : 7x40 one arm
Set 2 : 12x40 both

Barbell Bench Press 289

Set 1 : 105x10
Set 2 : 130x10
Set 3 : 155x8

Start superset with pull downs

Paused-
Set 4 : 205x5
Set 5 : 230x3
Set 6 : 255x4 (1+)

Banded here...

Set 7 : 135x18 ultra wide grip

No PR, but I was happy with the painless bench.

Wide Grip Lat Pulldown 253.33

Set 1 : 100x10
Set 2 : 130x10
Set 3 : 160x10
Set 4 : 190x10
Set 5 : 160x10
Set 6 : 160x10
Set 7 : 150x10
Set 8 : 160x10

Banded Bench 180.83

Set 1 : 155x5 (red ea side)
Set 2 : 155x5 (red + orange minis)
Set 3 : 155x5 (red)
Set 4 : 155x5 (red)

I'm not certain what the banded weight was at the top but the red + orange was enough to yank a 75# DB.

EZ Bar Curl 173.33

Set 1 : 40x100 PR

Cable High Pulley Overhead Tricep Extension 260

Set 1 : 60x100 PR

^^ several pauses on the prs

Leg drive was give and take, but lat involvement was huge.

I'm headed down to the hunting camp, so I'll catch up on you guys' logs in a bit.
 
All that Chest and Back and then followed by arms at 100 reps! The arms must be bursting!!!!!
 
liftandswim said:
No pain tops a PR in my book. Will be easier to stack PR on PR on PR down the road
Click to expand...

I agree. Thanks Ian.

clown007 said:
All that Chest and Back and then followed by arms at 100 reps! The arms must be bursting!!!!!
Click to expand...

They were so sore yesterday, I will likely regret it tomorrow. Thanks man.
 
capo180 said:
Those 100 reppers will leave the arms feeling good! Nice work there man.
Click to expand...

I could already feel the fatigue carrying my somewhat light hunting bag up to the stand. Thanks man.
 
Great job Thomas. A couple PR's in there. No pain. Loads of volume. That's a winners day!
 
RegisterJr said:
I could already feel the fatigue carrying my somewhat light hunting bag up to the stand. Thanks man.
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Good luck on the hunt man. Post up a pic if ya get one.
 
Bench post-mobility:

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PR at the hunt???? lol
 
turff49 said:
PR at the hunt???? lol
Click to expand...

That'd be nice. Lots of turkey around but no deer. Yet

Skeeter's are eating me up this morning.
 
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Rest day. I'm going out if town Wednesday, so hopefully I can get in deadlifts tomorrow, front squats Tuesday, maybe get up early wed for ohp, then pound food for the holiday prior to squat singles.
 
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Egg, onion, b pepper, tomatoes and greens
 
And cheese
 
I lied. Watching football do I decided to do something.

1m rests.

Dumbbell Hammer Curls 41

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10
Set 5 : 30x10
Set 6 : 30x10
Set 7 : 30x10
Set 8 : 30x10
Set 9 : 30x10
Set 10 : 30x11

Dumbbell One Arm Triceps Extension 40

One arm at a time, various angles while standing.

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10
Set 5 : 30x10
Set 6 : 30x10
Set 7 : BANDx50
Set 8 : BANDx50

Dumbbell Lateral Raise

Strict 15#, 10 sets of 10
 
Always a good way to watch football!
 
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