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TGR's Modified PowerBuilding v2.0

love2liftkat said:
Awesome work on yet another PR!! I'm thinking that the majority of people in your gym don't quite lift as aggressively as you and they go off when they'd want a spot. I think you would enjoy lifting at a powerlifting gym!!
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I think he would love it.. It's good to train with people with like minded goals
 
I make friends with everyone at all my gyms, that way I always have good candidates (but I go at more prime hours, fwiw).

It is a LOT more fun lifting with a crew in a hardcore environment, though. Finally got to pull today with my deadlift crew after 2 weeks of having to do my own thing and forgot how nice the support is. People to motivate you, tell you where you could have done better, and to hold you accountable.

265x3 on bench; you've gotta be looking at a 280+ paused press right now - keep doing what you're doing!
 
Arm Cardio-

3 rounds shoulder mobility w/ ext rotations

Dumbbell Hammer Curls 65

Both sides, brief pause to prevent swinging-

Set 1 : 15x20

These next sets superset w/ CGBP on set 4-

Set 2 : 40x12
Set 3 : 45x12
Set 4 : 50x9
Set 5 : 45x10

Barbell Close Grip Bench Press 271.33
-Pinky on knurling

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x10
Set 4 : 185x14 PR
Set 5 : 185x5 (considered EMOM)
Set 6 : 195x9
Set 7 : 185x8
Set 8 : 135x20

SUPERSET 1:

Cable Rope Overhead Triceps Extension 88.33 (not actual weight)

Set 1 : 50x23
Set 2 : 50x13
Set 3 : 50x12

Banded Barbell Curl 86.67
(Red Walmart band)

Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x10

SUPERSET 2:

Seated KB OH Extension 46.67

Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x7

1.5 Rope Hammer Curl 146.67
(1 + 1/2 = 1)

Set 1 : 70x10
Set 2 : 90x10
Set 3 : 110x10 PR

SUPERSET 3:
Right arm both then left arm

overhead hammer curl w/ rope 80
DROPSET-
Set 1 : 60x10
Set 2 : 45x10
Set 3 : 35x8
Set 4 : 25x10

Cable Reverse One Arm Tricep Extension 58.33
DROPSET-
Set 1 : 35x20
Set 2 : 25x6

Cable Rope Triceps Pushdown 195

Set 1 : 45x100 !!!

EZ Bar Curl 130

Set 1 : 30x100 !!!x2

Bam. Toast.

Got quite a pump for taking no Max Pump anymore.

No bicep or shoulder pain, again.

:)
 
Try adding a smidgeon of weight to the 100 rep sets next time. Hanging anything on it would suffice; more than 1-2.5lbs added and you prob won't be able to complete it with so many reps. 40 is waaaaaaay too heavy by comparison.
 
Hyde said:
Try adding a smidgeon of weight to the 100 rep sets next time. Hanging anything on it would suffice; more than 1-2.5lbs added and you prob won't be able to complete it with so many reps. 40 is waaaaaaay too heavy by comparison.
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I could find a way to attach a 2.5 probably. Some dude was standing over me waiting to work in on the press downs, and I could see a smirk when he saw how light they were but then he just kept getting frustrated when i'd pause and then keep going.
 
Going for a 510 DL tomorrow. I wonder if the leg press instead of leg curls would help warm me up better.
 
Duramaxhd said:
Squats lol
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I couldn't hit a PR on squats before attempting a PR on deads like you do. lol

However, some light squats to warmup it is. The purpose of the curls were just to get blood flowing, but I could do that with the squat.
 
Nice arm session today! Might as well go for 525...!
 
If you're going to hit your 510 then smoke it and let it be the way you have been approaching all your attempts has been spot on imo hit your pr and then start building again it's been working great for u
 
DEADLIFTS

Final singles week of this training cycle

Banded shoulder mobility x3 sets

Lying Leg Curls 108.33

Set 1 : 65x20

BSS
Ham/quad stretches

Barbell Squat 157.5

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 135x5
^ long pauses

Barbell Deadlift 510

Set 1 : 180x5
Set 2 : 225x5
Set 3 : 255x3
+Belt
Set 4 : 355x5
Set 5 : 390x3

TAPED:
Set 6 : 425x1
Set 7 : 475x1
Set 8 : 510x1 2% PR! lol

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That's it. Was running late at this point. If I had more time I would've pulled 495 after.

Good day.

Wife said everyone in the gym was staring at me on the last set.

You can see my legs shaking, but this PR felt much better/easier than when I hit 500.
 
Lol- staring at the "Beast Mode"...socks lol. No, serious, I'd stop and watch and congratulate you afterwards. Big lift brother!
 
turff49 said:
Lol- staring at the "Beast Mode"...socks lol. No, serious, I'd stop and watch and congratulate you afterwards. Big lift brother!
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Thanks man. Yeah, there aren't many at my gym that DL, and I've never seen anyone else go over 350 or so.
 
You sir are a beast! Congratulations on lifting that house!
 
Awesome work brotha!!
Probably staring at you cause you were using up all the plates lol
 
liftandswim said:
425 was a joke lol
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When this training cycle started I had never pulled 400, and it was about 12 weeks ago that I failed 460 on two different singles weeks. Crazy...
 
You've made an insane leap of progress in 12 weeks - congratulations on the PR pull. It looked good and it looked pretty easy too. There's a bit more there but I think you should go ahead and begin a new cycle like Dmax said - you simply can't argue with the progress 5/3/1 has yielded thus far so why rock the boat?
 
Rest day

Hyde said:
You've made an insane leap of progress in 12 weeks - congratulations on the PR pull. It looked good and it looked pretty easy too. There's a bit more there but I think you should go ahead and begin a new cycle like Dmax said - you simply can't argue with the progress 5/3/1 has yielded thus far so why rock the boat?
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In not going to make any changes except in my max numbers.

Diet will likely change, though. I'm putting on about .25-.5 #/week, and I likely would still have a bit of BF sitting sub 200.
 
Your deadlift makes me jealous, awesome pr man
 
Your diet is probably fine. Just gotta find the will power to say no to those snacks you talk about.
 
Diet
 

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Had to re-up on some staples. Yum.

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OHP and back coming up. I considered splitting them, like usual, but I want to hit a squat PR on my birthday (tomorrow). I also wouldn't mind squatting my BWxAge... Don't know if I can do both.
 
Squat 260x50??? You go bro...lol I think I might be off on a couple of those numbers...hahaha
 
turff49 said:
Squat 260x50??? You go bro...lol I think I might be off on a couple of those numbers...hahaha
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I sure hope so. Lmbo

I was on a roll today. Hit a PR on everything I touched. Even the elusive OHP, and I hit two single PRs there.

I should've called in and squatted and benched, too. lol
 
OHP/Lats

Kroc Row 200 SS w/ shoulder mobility

Set 1 : 40x10
Set 2 : 60x8
Set 3 : 75x5
R Set 4 : 100x30 PR
L Set 5 : 100x30

^No straps, but I had to re-grip a few times. The handle size difference between 95 and 100 isn't that big, but my grip seems to think so.

Barbell Shoulder Press 180

Set 1 : 45x10
Set 2 : 45x6
Set 3 : 45x5
Set 4 : 75x5
Set 5 : 95x5
Set 6 : 110x3
Set 7 : 135x3
+Belt
Set 8 : 150x1
(Start superset with BB row)
Set 9 : 155x1
Set 10 : 165x1
Set 11 : 175x1 +5# PR
Set 12 : 180x1 PR
-Belt
Set 13 : 135x3

Barbell Bent Over Row 322.5

Set 1 : 135x5
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 225x13 +5 rep PR
Set 5 : 225x10

Running out of time...

SUPERSET:

Leverage Machine High Row 225
Hammer Strength weight per side-

Set 1 : 135x20 rep PR
Set 2 : 160x12 rep PR for 160?

Leverage Shoulder Press 105

Set 1 : 70x15 rep PR
Set 2 : 70x12

Awesome day. I wish I didn't have to work. I would've stayed for more PRs. lol
 
225 X 13? awesome rows man... congrats on the ohp pr
 
Nice PRs man! Glad to start seeing an increase in the shoulder work. Doing those Krocs first probably helped you activate the Lats for the overhead pressing. Good solid work there!
 
Duramaxhd said:
Great work Thomas
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Thanks man.

zcol94 said:
225 X 13? awesome rows man... congrats on the ohp pr
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Straps were used, but huge PR nonetheless. Thanks Z

turff49 said:
Nice PRs man! Glad to start seeing an increase in the shoulder work. Doing those Krocs first probably helped you activate the Lats for the overhead pressing. Good solid work there!
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AND no shoulder or bicep pain. Feels good. Thanks Brian.

BigRed1974 said:
Sweet Kroc rows!!! Killing it in here
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Thanks man. It wasn't long ago I had to use straps on rep 14+ of 100. Hoping to keep increasing weight as long as I can hit at least 30 reps.
 
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