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

You might want to do some rows on days like this lol!
Awesome job, man just look at that volume!
 
wasme said:
Great workout brother... love the 'double looped band'.. nice work
Click to expand...

I love the band work. No matter what it is everyone wants to watch when I band something. Thanks Simoné.

capo180 said:
Rows for days man! Nice work.
Click to expand...

Thanks man!

turff49 said:
You might want to do some rows on days like this lol! Awesome job, man just look at that volume!
Click to expand...

It was fun for sure. Thanks Brian.

wasme said:
Really though... ..some nursery rhyme keeps coming to mind..
Click to expand...

Nappy time?
 
I screwed up my calories by a **** load last week. Don't know how I didn't catch it. My lunch is split in MFP between 10-2, but I normally log the meal as 1. I logged 14oz chicken, 150g rice, and 100g red potatoes. Instead, twice I ate 7oz chick/150/100g rice/potato. Way more carbs than I should've. I pudged a little last week for sure.

Dropping back to 3100 this week. Deload time.
 
Refeed! No big deal as it fuels PRs! Inspired by your dedication in here, as always!
 
1m rests not including changing weights-

Barbell Bench Press 247.5

Sets 1-6 I superset with pull-aparts and banded rows with wrists looped. First time doing pull aparts. I like-em-a-lot.

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 95x10
3s pause ON chest
Set 4 : 120x5
Set 5 : 140x3
Set 6 : 165x3
5s pause 1" ABOVE chest
Set 7 : 185x3
Set 8 : 185x5
Set 9 : 185x3
Set 10 : 185x3
Set 11 : 185x3
Set 12 : 135x25

See grip notes below

Barbell Shoulder Press 148.5

All belt-less-

Set 1 : 45x5
Set 2 : 45x5
Set 3 : 65x5
Set 4 : 85x5
Set 5 : 100x5
Set 6 : 135x3
Set 7 : 135x3
SUPERSET W/ Pull aparts
Set 8 : 135x2
Set 9 : 95x8
Set 10 : 95x8

Banded DB Chest Press 75

Red band. Not sure what it's called. Started EMOM, but wife texted so u got a few extra seconds rest before the last one.

Set 1 : 50x15
Set 2 : 50x6
Set 3 : 50x8

Grip notes on bench:

I started with an ultra wide grip, maybe pointer 1" outside ring and slowly worked inside. My normal bench grip is pinky or ring on ring. Once I got pinky 1" inside ring I felt a spring action in my lats I've never felt before. Bar wanted to fly faster. 135 torched my lats lol. Also, un-racking was way easier here than I've been experiencing. I'm going to stick with this grip for a while.


kenpoengineer said:
Refeed! No big deal as it fuels PRs! Inspired by your dedication in here, as always!
Click to expand...

I still have to fit in my uniform though. Lol
 
SweetLou321 said:
Im coming back to this with comments while I look for vids to really show this. Watch the bar come out on the first rep and your back pulls together and lats sink. That is a good and tight back. Then the press goes well and as you press up your lats flare out, this loosens your back and you lose power and cant finish the rep as effectively. The second rep the hand off is funky and you can see the difference between your lats between this rep and the first rep. You lower ok and go to press and flare even worse then the first rep and stall out. The lats shouldnt be flaring out like that when you flare. Imagine someone has their finger right between your rhomboids and you are trying to squeeze it on the unrack, then try to squeeze harder as you lower the bar, and lastly try to squeeze it even harder when you press up and flare backwards. More info and some explanation Invalid Link Removed
Click to expand...

Check it ^^
 
What is this????? Thomas doing a true deload? Is the apocalypse coming????....lol
Nice!!
 
turff49 said:
What is this????? Thomas doing a true deload? Is the apocalypse coming????....lol Nice!!
Click to expand...

Ha. I thought I was going to get hell for doing them paused. It wasn't really that taxing. Later this week I won't go above 135.
 
Yeah, but you kept the reps low...lol
 
I'll leave this right here

Invalid Link Removed
 
Just ordered Gangsta Wraps and a sleeve for my left arm. I wanted the 2.0 but they didn't have any 12's in stock.
 
RegisterJr said:
Just ordered Gangsta Wraps and a sleeve for my left arm. I wanted the 2.0 but they didn't have any 12's in stock.
Click to expand...

I could have just sent you my gangsta wraps. I don't ever use them anymore. :)
 
Whew, finally caught up! Took me two days! So glad insurance covered the Ipad minus the ridiculous time loss! I see your "deload" is still stronger than most as well! You're a beast!
 
love2liftkat said:
Whew, finally caught up! Took me two days! So glad insurance covered the Ipad minus the ridiculous time loss! I see your "deload" is still stronger than most as well! You're a beast!
Click to expand...

The replacement they gave us crapped out on Monday. Had to take it back too.

Thanks Kat.

wasme said:
Nice purchase! Great deload Thomas..
Click to expand...

I can't wait to get them.

Mischelle slept in today. I'm glad she didn't tell me before hand because I would've also. Dunno what I'll do tho. Maybe light DL and some leg curls, curls, and farmers or something. Maybe even cardio. Gotta earn my calories.
 
Deload:

1 Plate Deficit DL's 302.5

(Belt-less)

Set 1 : 135x5
Set 2 : 165x5
Set 3 : 195x5
Set 4 : 225x3
Set 5 : 275x3
Set 6 : 225x3

WALKOUTS 608.33

Low bar-
Weight x seconds-

Set 1 : 45x5
Set 2 : 135x10
Set 3 : 225x10
Set 4 : 225x10
Set 5 : 315x10
Set 6 : 365x10 +
Set 7 : 365x5 High bar
Set 8 : 365x15
Set 9 : 365x20


Banded Hyperextensions 1.5

Set 1 : 1x10
Set 2 : 1x15
Set 3 : 1x15

100 flat crunches + 50 raised leg Cr

Treadmill sprints @ 2 incline x 8m

Notes:

The deadlifts weren't taxing, but I definitely felt it more than I thought it would in my lower back. I guess because they were done from a deficit.

Walkouts at 315 and lower I bounced the bar a little bit on my back. Until I remembered that I like them thumbless, it was hurting my wrists. 365 felt like 1,000,000 pounds.

And like every other time since I switched to low bar, my right pointer is numb.
 
If you get discomfort I'd give the pinkieless a try. Neither is like, superior, just gotta find what gives the least discomfort. Also, the wrist wraps will help a lot.
 
rob112 said:
If you get discomfort I'd give the pinkieless a try. Neither is like, superior, just gotta find what gives the least discomfort. Also, the wrist wraps will help a lot.
Click to expand...

I'm very much looking forward to my wraps coming in. I'll look up a video of pinkie-less as soon as I get a moment. Surely in doing something wrong if it doesn't get better.
 
Duramaxhd said:
So how did we like the deficits?
Click to expand...

Nice. I'll try and incorporate them during normal training too. Thanks.

I made some pulled pork nachos tonight followed by a Clif bar covered in peanut butter. Tomorrow might have quite a bit of treadmill waiting for me.
 
Thats sounds really good there is a place in town here that make awsome pulled pork and beef brisket. I made a taco salad it's my low calorie day :-(
 
Duramaxhd said:
Thats sounds really good there is a place in town here that make awsome pulled pork and beef brisket. I made a taco salad it's my low calorie day :-(
Click to expand...

I thought I invented something.
 
rob112 said:
I <3 taco salad
Click to expand...

The best kind of salad there is. The kind that's heavy on the meat and cheese.
RegisterJr if you wanna incorporate the deads on 5/3/1 try them out for all your warm up sets, maybe even up through the 1st or 2nd work set before the AMRAP set. Standing on that plate from the start doesn't really make a big difference in difficulty, but when you drop it out for the work weight it makes it feel a lot easier. Kind of like adding a belt. Sweet way to trick yourself into being more powerful/confident.
 
wasme said:
Nice deload day Thomas... like the deficits!
Click to expand...

Thanks Simon.

Hyde said:
The best kind of salad there is. The kind that's heavy on the meat and cheese. RegisterJr if you wanna incorporate the deads on 5/3/1 try them out for all your warm up sets, maybe even up through the 1st or 2nd work set before the AMRAP set. Standing on that plate from the start doesn't really make a big difference in difficulty, but when you drop it out for the work weight it makes it feel a lot easier. Kind of like adding a belt. Sweet way to trick yourself into being more powerful/confident.
Click to expand...

That's a good idea. I'll try that.
 
1m Rests on all; none between the triples-

Barbell Squat 262.5
Belt-Less; see other notes below-

Set 1 : 45x10
Set 2 : 45x5
Set 3 : 135x5
Set 4 : 160x5
Set 5 : 190x3

3s Pauses-
Set 6 : 225x3
Set 7 : 225x3
Set 8 : 225x3
Set 9 : 225x3
Set 10 : 225x3
Speed-
Set 11 : 225x5 (5-6 RPE?)

TRIPLESET:

Lying Leg Curls 186.67
(10+5 Partials)

Set 1 : 110x10
Set 2 : 110x5
Set 3 : 125x10
Set 4 : 125x5
Set 5 : 140x10
Set 6 : 140x5
Set 7 : 140x10
Set 8 : 140x5
Set 9 : 140x10
Set 10 : 140x5

Cable Rope Triceps Pushdown 160

Set 1 : 120x10
Set 2 : 120x10
Set 3 : 120x10
Set 4 : 120x10
Set 5 : 120x10

Seated Calf Raise 300

(Various tempos)

Set 1 : 180x20
Set 2 : 180x15
Set 3 : 135x22
Set 4 : 135x20
Set 5 : 135x20

10+ minutes on the treadmill-

Sqought thuats:

All squats were done low bar, Thumb Less, and pinky less up to 225; alternating pink less from there on. It felt awkward, but I think I could get used to it. My pointer was still slightly numb from yesterday, so I'm not sure if it got any worse. It may only happen on heavier weight. Wrist was ok, but also not heavy enough weight.

I should never do squats the day after walkouts. At least not while getting used to a new position. It felt like I had a giant bruise on my back.

Sinus pressure was high today. I'm a month or so away from the month I get early that I get headaches from lifting. :(
 
Your going to getting the bruising on the shoulders maybe even a couple raw spots. I think mine is permanent doesn't get a chance to heal between tue and sat

Quick question your not sqauting a sweat shirt are you? I find it really messes with my bar position and finding the shelf as weights get heavy
 
Duramaxhd said:
Your going to getting the bruising on the shoulders maybe even a couple raw spots. I think mine is permanent doesn't get a chance to heal between tue and sat

Quick question your not sqauting a sweat shirt are you? I find it really messes with my bar position and finding the shelf as weights get heavy
Click to expand...

No, for the same reason that you said. I take my sweatshirt off prior to squatting.

I won't get used to low bar like I did on high?
 
Damn heavy leg curls for a deload, well heavy for me in the lying position lol. Awesome deload day there! Heavy for most of us but having seen what working weights you use I think you nailed it!
 
Is the reason you guys don't use the Manta Ray when squatting that it's not allowed in competition? I'm glad I don't compete as this thing stops the bar from bruising my back.
 
turff49 said:
Damn heavy leg curls for a deload, well heavy for me in the lying position lol. Awesome deload day there! Heavy for most of us but having seen what working weights you use I think you nailed it!
Click to expand...

Curls wear me down, but not like squats do. Thanks Brian.

Duramaxhd said:
It will it's way better then when I first started
Click to expand...

I'm ok with day-after pain, as long as I get used to having the weight on my back when I need it.

kenpoengineer said:
Is the reason you guys don't use the Manta Ray when squatting that it's not allowed in competition? I'm glad I don't compete as this thing stops the bar from bruising my back.
Click to expand...

Is that the pad?

I don't like the way it feels. It also takes some of the alpha out of it. :)
 
My one shoulder blade forever seems to have a bruise from squatting. It never really goes away and it only seems to be on the one side.
 
Hyde said:
My one shoulder blade forever seems to have a bruise from squatting. It never really goes away and it only seems to be on the one side.
Click to expand...

Me too always the right side for me plus I have a spot where the skin has been rubbed raw on the same side
 
Yo Thomas, new log is up - anyone interested, I'm logging Ergonine throughout my meet prep:

Invalid Link Removed
 
Hyde said:
Yo Thomas, new log is up - anyone interested, I'm logging Ergonine throughout my meet prep: Invalid Link Removed
Click to expand...

Inn
 
1m rests on all, except an occasional breather.

Dumbbell Bench Press 111

Set 1 : 40x10
Set 2 : 50x10
Set 3 : 60x10
Set 4 : 70x10
Set 5 : 80x10
Set 6 : 90x1 (headphones wedged between head and bench)
+
Set 7 : 90x7
Set 8 : 70x9

Barbell Shoulder Press 157.5

Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 105x5
+Belt
Set 5 : 135x5
Set 6 : 135x5

TRIPLESET:

Barbell Incline Bench Press 206.67
-Explosive-

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 155x10
Set 4 : 135x10

Pull Aparts 2.67

Set 1 : 2x10
Set 2 : 2x10
Set 3 : 2x10
Set 4 : 2x10

Hex Press 63.33
-Pause 1" above chest, squeeze and explode up-

Set 1 : 50x8
Set 2 : 50x8
Set 3 : 50x8
Set 4 : 50x5

SUPERSET:

Dumbbell Bent Over Delt Raise 37.5

Set 1 : 25x15
Set 2 : 25x12
Set 3 : 25x10
Set 4 : 25x10

Spider Crawl N/A
-Various resistance depending on fatigue-

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 3 Lap/Rep
--
Set 4: 3 Lap/Rep
--

Great pump/hypertrophy session. Was over in barely over an hour. I was going to do a little cardio but my wife was ready to go.

Freezing here. My fountain out back froze. I know some of you have it worse, but this is not weather we are used to.

Diet sucked again last night. Wife made chicken nuggets and k couldn't resist eating too many. Also, Snickers.
 
Killer session in such a short time! You def weren't resting!!!!! So jealous of your snickers bar, I hope it goes to your thighs! Jk! :P
 
puccah8808 said:
Killer session in such a short time! You def weren't resting!!!!! So jealous of your snickers bar, I hope it goes to your thighs! Jk! :P
Click to expand...

It already did! Lol
 
I thought 1 minute was a breather...lol!
The snickers was a carb up before bed right? lol
 
You must log in or register to reply here.
Back
Top