TGR's Modified PowerBuilding v2.0

[RegisterJr]

How much was that single pulley? I have wanted a crossover type set up for a while but 2 of those is probably cheaper. Let me know how it moves and slides on that system.

First impression is that it’s smooth. I’ll let you know when I get some weight on it as well.

I think it was a sale for $160-179, and that includes shipping. I will probably do the same and get a second for crossovers

 

[MrKleen73]

First impression is that it’s smooth. I’ll let you know when I get some weight on it as well.

I think it was a sale for $160-179, and that includes shipping. I will probably do the same and get a second for crossovers

Did you anchor it, or does it seem pretty stable considering you will be pulling from a lot of angles?

 

[RegisterJr]

Did you anchor it, or does it seem pretty stable considering you will be pulling from a lot of angles?

It’s not anchored yet but it will definitely need to be anchored. With weigh on it, it will topple over when you pull the cable in any direction except down.

It’s designed to mount against a wall or rack. I’m going to mount it to a post

There’s a shorter version. This one is about 7’

 

[RegisterJr]

Back, Arms

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- PAPs x 20
- Facepulls x 12
- Lat pulls x 10

Multigrip row
x10, 4x10

Meadows row SS/ Plank :30
4x10

Lat rope push downs SS/ Plank :30
4x10

Rope triceps extension/rope hammer curl
4x 12/12

Band kickbacks / band curls
4x 10/ x12-20

Dog walk. Humid as hell

 

[jinxie]

Nice gym additions and a couple solid sessions!

 

[RegisterJr]

Nice gym additions and a couple solid sessions!

Thanks!

 

[wfreiling]

Yea that pulley looks sweet! I also like those jammer arms. I though about buying them but my rack isn’t mounted. Are they worthwhile? Also are they rogues or Titans?

 

[jinxie]

Sorry to hear you may be sick, TGR. Way to persevere through your training. Tough man!

 

[RegisterJr]

Yea that pulley looks sweet! I also like those jammer arms. I though about buying them but my rack isn’t mounted. Are they worthwhile? Also are they rogues or Titans?

Titan- I like the jammers but don’t love them. They are worth the $125 I paid for them. I will enjoy them more when I make quick-release pins for them. It would be nice to use them to row and quickly position them in various angles.

Sorry to hear you may be sick, TGR. Way to persevere through your training. Tough man!

Thanks! Like I said, the symptoms are minor. I am thankful it's not worse.

 

[RegisterJr]

I zip-tied the pulley to a beam with heavy duty ties and it's very sturdy. Smooth track, and I will use this lubricant by recommendation from several YouTube reviews for gym equipment.

 

[RegisterJr]

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I zip-tied the pulley to a beam with heavy duty ties and it's very sturdy. Smooth track, and I will use this lubricant by recommendation from several YouTube reviews for gym equipment.

 

[RegisterJr]

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I zip-tied the pulley to a beam with heavy duty ties and it's very sturdy. Smooth track, and I will use this lubricant by recommendation from several YouTube reviews for gym equipment.

 

[jinxie]

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I zip-tied the pulley to a beam with heavy duty ties and it's very sturdy. Smooth track, and I will use this lubricant by recommendation from several YouTube reviews for gym equipment.

Moar lube!!!

 

[RegisterJr]

RIP John Meadows, aka MountainDog. His zeal and persona is a lot of what motivated me to keep coming back to the gym. He was one of a kind.

 

[MrKleen73]

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I zip-tied the pulley to a beam with heavy duty ties and it's very sturdy. Smooth track, and I will use this lubricant by recommendation from several YouTube reviews for gym equipment.

Nice, I am looking at that and thinking I could put that bad boy on the back side of my rack and then another on a wall and make a full on crossover. Hmmm...

 

[RegisterJr]

Week 2, Deadlift 5’s

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- BW squat x10
- Bad girls x15

Tried stirring the pot but they are harder than I thought. I need to spend some time on them to get my balance right.

Deadlifts:

135, 185, 225, 265x3
290x5
330x5
380x9
(A belt-less PR. One in the tank)
335x5
290x5

Grip is shot. Wife is off early and I haven’t seen much of her the last few days. Calling it quits for today.

 

[RegisterJr]

Week 2, Bench 5’s

Warmup, 3 rounds:
⁃ Leg raise x12
⁃ Plank x 30 seconds
⁃ PAPs x 15
⁃ Facepulls x 12
⁃ Lat pulls x 10

Bench:

Bar x10, 95x5*2
110, 135x5, 165x3, x3

175, 205 x5
230x 10
205 x5
175 15

DB Fly
1x8

Banded Fly
x10, 3x10 w/ flex

High lateral side raise
3x10

Rear shoulder fly, cable, 4.5’ height
3x 10

Dog walk

No PRs today, but I’m happy with any pain free benching experience. I credit my bow tie and spreading out my presses 7-8 days after my last squat

 

[RegisterJr]

Week 2, Back 1, Arms

Warmup, 3 rounds:
- Leg raise x13
- Plank x 30 seconds
- PAPs x 20
- Cable Facepulls x 12
- Cable Lat pulldowns x 10

Multigrip row, cable
x10, 4x10

Meadows row SS/ Slam Ball #20
4x10 / 10

B1. Lat rope push downs
4x10

B2. DB Shrugs
4x8

Rear trap destroyers, banded
3x 30, 50, 50

Rope triceps extension / Rope hammer curl
4x 12/12

Cable kickbacks / Cable curls
4x 10-12 / x12

Dog walk.

 

[RegisterJr]

Week 2, Squat 5’s

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- Leg curls x10
- BW squat x10
- Bad girls x10

Squats:

135 x1,1,1
145, 185 x3
225x3
235, 280x5 (accidental +5 right side)

310x10
(+Cat-camels)
*Belt less PR for 10’s

275x5, 235x5

A1. Leg Curls
3x8

A2. Calves / Dorsifelxions
3xN/N

SLDL
4x8

Leg Press
3x20

F^ 5’s week

I feel good. However, I've decided to change my deload from every 7th week to every 4th, right after each singles week. It'll be good for me AND give me some playtime in the gym.

 

[jinxie]

Wow, PRs galore as usual! Great DLing, squarting and benching!

Deloading every 4 sounds like a good move given the weight you’re moving these days. An ounce of prevention …

 

[RegisterJr]

Week 2, OHP 5’s

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- PAPs x 15
- Facepulls x 12
- Lat pulls, elbows out x 10

OHP:

45, 45, 65, 80, 95 x3

105, 120 x5
135 3x5
120 x5
105 x 10

A1. Close grip Press
W/U to 4x8

A2. PAPs x20

A1. Spidercrawls
x3

A2. Banded Front Lat Flys
3xN
N=Failure

A3. Band lateral partials
3xN
N=Failure

Tricep Rope Extensions
4x12

Dog walk.

Into my last week of this semester and singles week. Time to step sh!t up.

Goals:

DL 505-515 beltless
Squat 425 beltless
Bench 305-310
OHP? Maybe a belt here

 

[RegisterJr]

Wow, PRs galore as usual! Great DLing, squarting and benching!

Deloading every 4 sounds like a good move given the weight you’re moving these days. An ounce of prevention …

Thanks, Jinxie!

Indeed. I can't afford a setback right now.

 

[Hyde]

It’s toughest to brace without a belt on ohp. Great place to incorporate one if you are on the fence.

 

[jinxie]

It’s toughest to brace without a belt on ohp. Great place to incorporate one if you are on the fence.

^what he said.

 

[RegisterJr]

Week 3, Deadlift Singles

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- BW squat x10
- Bad girls x15
- Lat pulls x10

Deadlifts:

135, 185, 225, 275x3
*SS/ lat pull downs x10

335x5, 380x3
*SS/ lat pull downs x10

Singles:
425
475
515*
*Belt less PR. RPE 9.7

A1. DB Shrugs w/ hold at top
4x8

A2. Leg Extensions
4x25

Cable Rows
3x20

Dog walk, homework.

I didn't want to do it today. Just get in there and do something was my mindset. Even if that meant I stopped on one single.

All sets on all workouts are 1m except for 2m on top locations for 3’s, 3m on top set for 5’s, and however long I need for singles. Today the singles were 2m until 515. I rested 5 before that one.

 

[MrKleen73]

Way to get it done on a day you don't want to do it! Congrats on the beltless PR!

 

[jinxie]

Week 3, Deadlift Singles

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- BW squat x10
- Bad girls x15
- Lat pulls x10

Deadlifts:

135, 185, 225, 275x3
*SS/ lat pull downs x10

335x5, 380x3
*SS/ lat pull downs x10

Singles:
425
475
515*
*Belt less PR. RPE 9.7

A1. DB Shrugs w/ hold at top
4x8

A2. Leg Extensions
4x25

Cable Rows
3x20

Dog walk, homework.

I didn't want to do it today. Just get in there and do something was my mindset. Even if that meant I stopped on one single.

All sets on all workouts are 1m except for 2m on top locations for 3’s, 3m on top set for 5’s, and however long I need for singles. Today the singles were 2m until 515. I rested 5 before that one.

Damn brother, that’s a hefty number, particularly without a belt!!! With that RPE, it looks like you picked the perfect weight to hoist. Very well done! And you didn’t even wanna lift.

 

[RegisterJr]

Way to get it done on a day you don't want to do it! Congrats on the beltless PR!

Thanks, Chris. Sometimes all it takes is to start moving.

Damn brother, that’s a hefty number, particularly without a belt!!! With that RPE, it looks like you picked the perfect weight to hoist. Very well done! And you didn’t even wanna lift.

Thanks Jinxie. It's a very comfortable number for where I'm at right now. Not going to test my max anytime soon, but I do plan to beat it beltless this year.

 

[RegisterJr]

I finished my finals this afternoon. I was also waiting for someone to come to my house and he would not give me a 2-minute courtesy call before his arrival. So, I bypassed bench for some tendon and joint movements.

4 sets:
A1. Light banded lever rows with flex.

A2. Banded tricep extensions

A3. Banded curls.

5 sets:

B1. Cable rows with flex

B2. Banded hammer curls

B3. Forearm stuff

Dog walk after the tech left.

 

[Hyde]

Way to go on the PR. It’s not always enthusiasm that will carry you where you want to go - it’s discipline! It really is just about getting moving sometimes.

 

[RegisterJr]

Week 3, Bench Singles

Warmup, 3 rounds:
⁃ Leg raise x12
⁃ Plank x 30 seconds
⁃ PAPs x 15
⁃ Facepulls x 12
⁃ Lat pulls x 10

Bench:

Bar x10, 95x5*2
110, 135x5, 165x4, 3
205x5, 230x3

Singles
255
285
305

A1. Multigrip Bar Press
x4, 4
3x15

A2. Rear shoulder fly, cable, multi-height
3x 10

Dog walk

305 was slow. Felt good though. No pain. I need some lockout work.

Drove 9.5 hours today before lifting. I’m wiped out. Too much sitting.

 

[MrKleen73]

At least you countered that sitting with some hard work!

 

[jinxie]

Can’t imagine benching after such a long drive! Very nice benching, big boy!

 

[Dustin07]

oh man 305 is a great bench, I'm still chasing that elusive 300lb day!

 

[Hyde]

oh man 305 is a great bench, I'm still chasing that elusive 300lb day!

Gain 1lb per month for 2 years and bench 100-150 times in that period.

 

[MrKleen73]

Gain 1lb per month for 2 years and bench 100-150 times in that period.

That ought to do it!

 

[RegisterJr]

Week 3, Squat Single’s

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- Leg curls x10
- BW squat x10
- Bad girls x10

Squats:

135 x1,1,1
145, 185 x3
225x3
275x2
315x2

Singles:
345, 385,

425*
Beltless PR

Reverse Banded, purple band
405x5

Front Squat
*Scratched these

A1. Leg Curls
3x8

A2. Calves / Dorsifelxions
3xN/N

SLDL
4x12

 

[RegisterJr]

At least you countered that sitting with some hard work!

Just gotta move a lil bit

Can’t imagine benching after such a long drive! Very nice benching, big boy!

I admit I power napped for 20 minutes first

oh man 305 is a great bench, I'm still chasing that elusive 300lb day!

Gain 1lb per month for 2 years and bench 100-150 times in that period.

That’s about what I did (minus the benching or lifting at all for that matter)

Side note:
I’m down 10 pounds since May 27. Two belt sizes smaller.

 

[RegisterJr]

Week 3, OHP Singles

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- Cat camels x10
- PAPs x 15
- Facepulls x 10
- Lat pulls, elbows out x 10

OHP:

45, 45, 65, 80, 95 x3

Singles:
120, 135, 150

180x1, 0

Wide grip:
135x 3x3

DB OHP
x 8, 10, 10

Landmine rear Delt flys, banded
3xN

A1. Banded lower rear Lat Flys
3xN
N=Failure

A2. Spidercrawls
x3

Tricep Rope Extensions
x25
4x12

Dog walk.

I am ready for this Deload.

 

[jinxie]

Pretty spiffy charts, TGR! Nice work on the 180 lbs press.

 

[MrKleen73]

Nice, all sciency and stuff!

 

[RegisterJr]

Deload Day 1
Chest & Shoulders

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- Pushups x10
- Paps x15
- Plank x 30 seconds (fml)

Ankle mobility throughout

Slight incline dumbbell press
3,3
5x5

Incline dumbbell press
4x8

High incline press
3x12

Klokov press
3x10

Wobble OHP
5x5

Under an hour.

Dog walk coming up. New semester started, but I may wait one more day before home-working again.

 

[jinxie]

That’s a manly deload sesh.

 

[RegisterJr]

That’s a manly deload sesh.

RPE 5-7. It was great blood flow

 

[RegisterJr]

Just homework today. Blah

 

[SkRaw85]

Just homework today. Blah

 

[RegisterJr]

Deload Day 2
Lower, Quads

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- BW Squats
- Bad girls

Ankle mobility

Front squat
1, 1, 1
3x3
- Going slowly due to not FS in several years

Goblet squat
3x8

Lunge
3x10

Leg press
x5
5x5

Dog walk.

Sooooooo. After 3 nights of homework on the fall semester, and learning my wife’s schedule in the coming weeks, I have withdrawn from school until spring.

I had a choice.

Let ______ go during this period.

1. House
2. Work
3. School
4. Fitness

I chose school.

House and work were obvious no’s.

Knowing how I feel now that I’m active again and how my anxiety and mood was when school > health, I’ll take the later. School can take a back seat for now.

 

[SkRaw85]

Have to do what’s best! Looks like that was the right choice.

 

[Hyde]

As long as it’s a tactical regrouping and not abandoning your goal, it sounds like the right move. Sometimes the fastest path up the mountain isn’t the smartest.

 

[jinxie]

Makes sense. Nothing more impt than your health and well-being, and no doubt the iron is a integral part of that for you. Stay the course.