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TGR's Modified PowerBuilding v2.0

Forearm rotations and raises. Working on that pain I get from time to time.

Maybe something else after work.

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Blue is helping me adjust the platform
 
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I am pleased with this
 
Just some stretches this morning, light extensions, curls, paps, and low weight squats with the Yukon bar.

Omigod it’s so comfortable on the back/shoulders. Pleased with this purchase.
 
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Deload Legs

Banded knee raises
Leg stretches
Banded knee raises
Hip stretches
Ab rollouts

BW squats
3 sets

Yukon Bar Squat
140x1
160 2x1
190x1
230 x1, paused
320 3x1

RDL
3 sets

Leg press
3 sets

Leg extensions
3 sets

The Yukon bar definitely has a different feel to it. It was a great purchase.
 
Blue is too cute!
 
Deload Shoulders

Warmup, 3 sets:

Ab rollouts
Paps
Band Facepulls

Yukon bar overhead press:
-Warmups
-4 work sets of 8
-3 sets of 3

Dumbbell overhead press
-3 sets

Upright shoulder raise
-3 sets

Shrugs
-3 sets

A1. Rear Delt raises, DBs
A2. Rear Delt raises, bands
-4 sets

Front close grip prone cable shoulder press
-4 sets

Cable prone curl
-3 sets

Bike ride, then welding, then meal prep

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Hyde said:
What kind of weight did you get up to on the Yukon bar overhead??
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The sets of 8 were all 100, and the sets of 3 were 140. The first set of 100 felt heavyish, and the triples felt heavyish as well. Not my best lift on a straight bar, and normally I would wear wrist wraps at a minimum, and a belt on heavy-feeling sets.

All that to say, it’s a different feel. The bar being curved changes how your wrists move. I can feel the barbell sleeves move as my wrist rotates the bar some. Also, it’s cambered, so some lifts see my wrists go below my clavicles instead of stopping even with them. I’m probably going to bench with it some tomorrow.
 
RegisterJr said:
The sets of 8 were all 100, and the sets of 3 were 140. The first set of 100 felt heavyish, and the triples felt heavyish as well. Not my best lift on a straight bar, and normally I would wear wrist wraps at a minimum, and a belt on heavy-feeling sets.

All that to say, it’s a different feel. The bar being curved changes how your wrists move. I can feel the barbell sleeves move as my wrist rotates the bar some. Also, it’s cambered, so some lifts see my wrists go below my clavicles instead of stopping even with them. I’m probably going to bench with it some tomorrow.
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You’ll love benching with it. It’s a great variation, can go heavy and still save the old shoulders.
 
SkRaw85 said:
You’ll love benching with it. It’s a great variation, can go heavy and still save the old shoulders.
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I imagine so. I definitely don’t regret it, and I appreciate the positive review that prompted me to purchase one!
 
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Just goofing off and practicing my weld lines, I made a short seat to use while I do overhead pulls on my cable machine and it also works as a barbell stand for rows. I have some plastic to put on it where the bar rests.

The other weld was for my wife (Mischelle), who is having a bad day.
 
akboom87 said:
Like the added bar no experience but it looks neat! What # rod you burning?
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7018 1/8 for these. I play with 7018 and 6011 5/32-1/8 currently. My next day off I’ll get a tank and start messing with mig

7018 is my preference so far
 
RegisterJr said:
7018 1/8 for these. I play with 7018 and 6011 5/32-1/8 currently. My next day off I’ll get a tank and start messing with mig

7018 is my preference so far
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You will enjoy mig welding if you haven’t tried it yet. 7018 is a good rod, I am not a fan of 6011 really. I use to use 6013 for things that I wasn’t worried strength wise. Easy starting and made pretty welds, you could turn your heat down and not have it sticking all the time.

When I get off the road and re settled I want to get into tig welding, I have played around with it but no real experience.
 
akboom87 said:
You will enjoy mig welding if you haven’t tried it yet. 7018 is a good rod, I am not a fan of 6011 really. I use to use 6013 for things that I wasn’t worried strength wise. Easy starting and made pretty welds, you could turn your heat down and not have it sticking all the time.

When I get off the road and re settled I want to get into tig welding, I have played around with it but no real experience.
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The 6011 rods were recommended for tacking. I have them, but it seems silly to me to have to change rods when I can easily tack with 7018. I’m new to this, so I’m sure I’ll look back in three months and see I was silly in my observations
 
Glad to hear you got some time off! Yukon bar looks sweet and cute pooch.

Did I hear correctly that you are taking some time off of the PLing?
 
jinxie said:
Glad to hear you got some time off! Yukon bar looks sweet and cute pooch.

Did I hear correctly that you are taking some time off of the PLing?
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Yes, but I’m undecided how long. If I can prioritize lifting consistently I’ll restart it. This coming week I have no school, so I’ll build my consistency again.
 
Deload Bench

Warmup:
- Paps x12 (x2)
- Ab wheel
- Lat pull downs x10
- Band tricep extensions x10
Bench:

- 3 sets superset with lat pull downs

Bar x10, 95x5*2
120x5
145x5
175x5
225x5
225x5 (light reverse banded)

Yukon bar x5
140x5
230x1

Yukon reverse-banded bench
230 3x5

EZ Cable curls
3 sets

V bar pressdown
3 sets

Rope press downs
3 sets
 
SkRaw85 said:
Paps are pullaparts yes?
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Yes!

SkRaw85 said:
And how you like that Yukon bench?!
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I like it a lot. It’s new enough that it’s different, so I’ll have to make adjustments. The collars were lowered but I didn’t lower the safeties, and hit them a few times. I’m also still feeling out my grip width. Since my wrists don’t have to stay straight, I have more mobility. I broke my wrist good a few years back and it has limited mobility.

I think I’ll use the Yukon weekly, so it’s a great addition. In comparison, I use my multigrip bar about once every 3-4 months. But that may be my fault.
 
Morning warmup

Treadmill x 10m incline

Shoulder mobility

A1. Tricep extensions 3 sets high reps
A2. Pullaparts 3 sets high reps
A3. Band curls 2 sets high reps
 
Cycle-Week 2/1, OHP triples

Warmup:
- Hip stretches
- PAPs x 10
- Facepulls x 10
- Lat pulldowns x10
- Banded shoulder series

Superset with incline treadmill on “rests”, 1-1.5 minutes fast paced

OHP:

45x10, paps
65, 80 x5
95x3

110, 130 x3

145 3x3
145 x5

95 x19

Accessory shoulders after work.
 
Shoulder accessory

Warmup:
Banded Facepulls

Band Over and backs
3 sets

Lateral raises
3 sets of 8

Cable overhead press
3 sets

Band tricep extensions
4 sets

Rear Delt flys, banded
4 sets

Band front raise
3 sets
 
Cycle-Week 2/1, Bench triples

Warmup, 3 rounds:
- Paps x12
- band face pulls

Bench:

Bar x10, 95x5*2
120x5
145x5
175x3

205x3
230x3
260x3, 3, 4

Buffalo press, slight incline
3 work sets, 10-12

Incline treadmill during all breaks after warmup.

The sky is falling. I could barely hear the music with the rain hitting my tin shed.
 
Cycle-Week 2/1, Squat Triples

Warmup, 1 round:
- Ab wheel
- Hyperextensions
- Oblique raises
- BW squat to hip mobility
- Hip walks
- Yukon Calf raises

Banded Shoulder series

Leg press x10 (+ calf raises)

Yukon Squats:

140, 180 x5 (+ calf raises)
230 x3

270x3
320x3 + belt
345x3 + belt
345x2
230x10

SLDL
3 sets

A1. Leg press
3 sets

A2. Leg curls (+ 1m incline jog, 1m incline walk, restart A1)
3 sets
 
My elbow feels healthier than it has in over 8 months. It has to have something to do with the Yukon bar.
 
Shoulders, pump day

Warmup, sets:
Pullaparts
Facepulls
Band lateral raises

A1. Superset w/ treadmill (1m incline med pace)

A2. Yukon bar overhead press
4x10, x9

B1. Over and backs x10
3 sets
B2. Spider crawls x3 up/downs
3 sets

Shoulder abductors
3 sets

Dog walk.
 
When it’s raining you need to switch off with the pup on the treadmill. Tag-team style. Then you can just take them out back to use the restroom and avoid the walk in the rain.
 
And, it’s raining.

I did 15 min incline treadmill until the rain on the metal shed got too loud. I’m watching lectures so I came back inside.

Hyde said:
When it’s raining you need to switch off with the pup on the treadmill. Tag-team style. Then you can just take them out back to use the restroom and avoid the walk in the rain.
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He’s always out there with me, but I don’t let him roam without me. I don’t want him falling in the pool or getting taken by a hawk. The rain feels nice when working out
 
RegisterJr said:
My elbow feels healthier than it has in over 8 months. It has to have something to do with the Yukon bar.
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I feel the same with my multi-grip bar, though mine still gets irritated doing mundane ****, like riding a bike, skiing, etc. glad you’re getting relief.

That bench is looking juicy!
 
Cycle-Week 2/1, Deadlift triples

Warmup:
- BW squat x20
- Hip circle thing
- Leg curls x20

Straight arm pull downs
-Cable x10

Deadlifts:

185x5
235x5 (+1m flat treadmill)
280x3 (+1m flat treadmill)

325x3 (+2m flat treadmill)
370x3 (+1m flat treadmill)
420x3 (+2m flat treadmill)
420x3 (+2m flat treadmill)

Accessory work in the morning or tomorrow afternoon. Time for homework.
 
Press accessory day

Warmup, 3 rounds:
- Pullaparts
- Band triceps extensions

Standing cable row
3 sets

Yukon press, slight incline:

Bar x10, 100x5 *2
120x5
145x5
180 5x5

Standing cable row + incline treadmill
3 sets

Tricep extensions + incline treadmill
4 sets

Dog walk

So I’ve set up the gym where my laptop streams through the surround sound, so I can run my fans, workout, and listen to my school lectures. This should help me stay active for school.

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I am slammed this weekend, but I’m going to build a mobile desk that sits on my treadmill with adjustable angles for incline.
 
RegisterJr said:
Press accessory day

Warmup, 3 rounds:
- Pullaparts
- Band triceps extensions

Standing cable row
3 sets

Yukon press, slight incline:

Bar x10, 100x5 *2
120x5
145x5
180 5x5

Standing cable row + incline treadmill
3 sets

Tricep extensions + incline treadmill
4 sets

Dog walk

So I’ve set up the gym where my laptop streams through the surround sound, so I can run my fans, workout, and listen to my school lectures. This should help me stay active for school.

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I am slammed this weekend, but I’m going to build a mobile desk that sits on my treadmill with adjustable angles for incline.
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so very grateful i am retired and can go out and run in the great outdoors...it was 63% this morning when i started out and 74% when finished, a beautiful day to be alive...had the grandgirls today so when i got home put the skiff out on the lake and we did some fishing.

hope you have/had a great day as well!!! :)
 
You are hella resourceful TGR!
 
Cycle-Week 2/2, Bench fives

Warmup:
- Over and backs x10
- Paps x12
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x20

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
120x5
145x5
180x1 (+5 left side)
175x3

190x5
220x5
245x8
220x5
190x

(Incline treadmill during all breaks below)

A1. Close grip bench press
3 sets

A2. Hammer curls
3 sets

Face pulls
3 sets

Rope cable rear Delt fly
3 sets

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Looks like you’re ready for 3 wheels on the bench, hoss!
 
Last night:

Pull day accessory

Low cable row (superset with incline treadmill)
-2 light sets x20
-Sets of 6 building to a tough 8, or failure near 8
-1 work set + a 20% drop in weight to failure

Pulldowns with forced stretch
-1 feeder x4
- 6 sets of 10

This morning:
3 sets each -

Lat push-downs

Cable curls

Pullaparts

Tricep extensions

Barbell curls
 
This morning I did 30 minutes incline treadmill and banded accessory stuff for blood flow. 8 hours homework and then time with visiting family members.
 
You on vacation TGR?
 
jinxie said:
You on vacation TGR?
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Hey Jinx!

Not exactly. My brother was in town the last two weeks. My already limited time was stretched further.

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I did catch the sunrise this morning.
 
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