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TGR's Modified PowerBuilding v2.0

puccah8808 said:
I think you should sleep in and binge on ice cream.
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I'm about to get a food coma on steak, seafood, and fried rice. I might sleep through the ice cream.
 
Oh ok. Lol Cold or hot?
 
love2liftkat said:
Oh ok. Lol Cold or hot?
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Steaming hot. We had to let it sit a second, but the carafe remained hot. It was very clean tasting, if that makes sense.
 
RegisterJr said:
Steaming hot. We had to let it sit a second, but the carafe remained hot. It was very clean tasting, if that makes sense.
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Yeah absolutely! Sounds good! I like to get sake every once and a while when we go to our fav sushi restaurant.
 
Slept in and bloated as all get-out.

I really have no idea what 'all get-out' means, but I'm really bloated.
 
Happy Bday even though a little late Thomas! I knew that 425 would be no sweat. 475 next man, go big or go home! Excellent dinner choice too, so jealous, love scallops!!!!!!!!
 
turff49 said:
Happy Bday even though a little late Thomas! I knew that 425 would be no sweat. 475 next man, go big or go home! Excellent dinner choice too, so jealous, love scallops!!!!!!!!
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Thanks man! Ha, the second spotter said that to me when he first saw me out 4 plates on. I'm still not the top squatter in my commercial gym, but 500 is happening before 2016.

Man, the scallops were soo good. They practically melted in my mouth.
 
On a side note, I realize I'm walking out way too far on my squat. Hyde pointed it out months ago and I just never corrected it. Gonna fix it this go round.
 
Both 425s looked good to this guy! And sounds like the Bday was a nice one indeed!

Understand that using 90% of these maxes for the next big Wendler wave will have it feeling pretty darn light for the next couple 3-wk waves - this is fine, as it will force you to build up some volume and conditioning to pull from for later waves (like you just came out of). It'll be boring, and awful squatting 15 reps on 5s week, but it won't be for nothing either.
 
Hyde said:
Both 425s looked good to this guy! And sounds like the Bday was a nice one indeed!

Understand that using 90% of these maxes for the next big Wendler wave will have it feeling pretty darn light for the next couple 3-wk waves - this is fine, as it will force you to build up some volume and conditioning to pull from for later waves (like you just came out of). It'll be boring, and awful squatting 15 reps on 5s week, but it won't be for nothing either.
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Yeah, I already have the spreadsheet ready to go. I'm ok with rep PRs and I'm excited for the next one!
 
CYCLE 2, W1, D1

Bench-

Lots of shoulder mobility throughout

Kroc Row 210

Set 1 : 40x10
Set 2 : 60x5
Set 3 : 105x30 (R) PR
Set 4 : 105x30 (L) PR

^with a couple drops

Dumbbell Bench Press 80

Set 1 : 50x10
Set 2 : 60x10

Barbell Bench Press 286.67

Set 1 : 95x10
Set 2 : 95x5
Set 3 : 120x5
Set 4 : 145x3
Set 5 : 170x3
Set 6 : 190x3
Set 7 : 215x10
(3 reps short of a PR)
Set 8 : 135x23

Barbell Incline Bench Press 239.17

Set 1 : 45x3
Set 2 : 135x3
Set 3 : 155x3
Set 4 : 155x3
Set 5 : 185x3
Set 6 : 205x5
Set 7 : 185x5

Banded Incline Hammer Strength Press 100 (WPS)

Set 1 : 55x10
Set 2 : 65x10
Set 3 : 75x10
Set 4 : 45x13

KB Upright OHP 38

Set 1 : 30x8
Set 2 : 20x10
Set 3 : 20x10

Dumbbell Bent Over Delt Raise 33.33

SUPERSET W/ PAPs x10

Set 1 : 25x10
Set 2 : 25x10
Set 3 : 25x10

Notes:

First off, I had no pain whatsoever.

Secondly, my pre-bench warmup May have been a Little much and might've prevented a bench rep PR. However, the extra Kroc rows may benefit me in the long run. Going to keep them for a few weeks and see what happens.
 
Yeah, I'd stick to some light cable rows or pull-ups or something. Kroc rows will wear you out.

That said, 10+ reps on bench is solid. At that point, for me, I fail because my muscles are so pumped.
 
liftandswim said:
Yeah, I'd stick to some light cable rows or pull-ups or something. Kroc rows will wear you out.

That said, 10+ reps on bench is solid. At that point, for me, I fail because my muscles are so pumped.
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At that point I fail because my muscles are exhausted lol
 
Yeah, lol, 105x30 on rows before benching is uhhhh, not going to get it...lol You animal you
 
Finished pressure washing the house after the gym, then we took kiddo and a friend to knee board. They had fun and the new kid caught on fast.

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415x8+ is happening tomorrow. I'm so excited.
 
I thought you were going to say bench...
 
I guess it's arms today after church. Wife said she likes watching me deadlift but doesn't want to go today.
 
An audience always helps.

And just got the package you sent me in the mail. I was expecting a sample packet not the whole container! I really appreciate it, Thomas.
 
ARMS:

Shoulder mobility...

WARMUP-

Cable Rope Triceps Pushdown 160

Set 1 : 90x10
Set 2 : 100x10
Set 3 : 110x10
Set 4 : 120x10

Both CG's superset w/ hammers...

CG Wobble Bench 133

Set 1 : 95x12
Set 2 : 95x12
Set 3 : 95x12
Set 4 : 95x12

Dumbbell Hammer Curls 60

Set 1 : 35x10
Set 2 : 40x10
Set 3 : 45x10
Set 4 : 40x10
Set 5 : 40x10

Barbell Close Grip Bench Press 234.33

Set 1 : 135x17
Set 2 : 185x8
Set 3 : 135x13

(Everything is already shot at this point. Wobble bench is no joke)

SUPERSET:

1.5 Cable Curl 133.33

Set 1 : 90x10
Set 2 : 100x10
Set 3 : 100x10
Set 4 : 90x10

Skull Crushers 105

Set 1 : 70x15 outer grip
Set 2 : 70x15 inner
Set 3 : 70x10 outer
Set 4 : 70x13 inner

Cable Overhead Curl 80

1 DROPSET:
Set 1 : 60x10
Set 2 : 50x5
Set 3 : 40x6

Cable High Pulley Overhead Tricep Extension 172.33

Set 1 : 110x17
Set 2 : 60x44

EZ Bar Curl 90

Set 1 : 30x60 (couldn't make it)

Meh. Are too much for lunch. Took some out of me I think.

Hope you all are having a great Sunday.
 
Sweet! Great workout! I did the inner grip and outer grip on skull crushers today too!
 
Nice PR on Krocs.. and agree with the others, pretty hard to set a PR after all that!

Nice arm session too..

So, is that the ocean or a lake?
 
wasme said:
Nice PR on Krocs.. and agree with the others, pretty hard to set a PR after all that!

Nice arm session too..

So, is that the ocean or a lake?
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St Johns River. Ocean time coming soon
 
Nice work on the arms. Looked like a great boating day for you and the kids
 
wasme said:
Nice... not sure if this is a dumb question but is the river fresh water and if so do you need a different engine in the salt vs fresh?
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Sean1332 said:
Just gotta flush the hell out of it with freshwater afterwards
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Pretty much this.

I may be a weenie, but I want take a single prop in the ocean without another boat unless I can still see shore.
 
I fell in love!


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RegisterJr said:
LOL

They are quite popular here. The perfect boat shoe, and they're comfortable.
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They are!!! I'm going to start wearing them to the gym! :D oh, and to work! :D
 
Lying Leg Curls 126.67

Set 1 : 50x10
Set 2 : 80x10
Set 3 : 95x10

Barbell Squat 525.67

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 230x5
Set 6 : 275x3
Set 7 : 320x3
+Belt
Set 8 : 375x3
+Chalk
Set 9 : 415x8 PR

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BELTLESS:
Barbell Deadlift 405

Set 1 : 405x1

Hit my knee on the third rep of 415. Not sure why, but it hurt. Kept scraping it afterwards, too. Looks like it'll be a saucer sized bruise.

Short of the hit and distraction, I think 1 more could've been had. They felt light at first.

I'll talk to that guy tomorrow about do's and don't's. Not long before this I made him go back and re-rack his weights on the squat bar.
 
Thats supposed to be deadlift right?... if so you just pulled close to my max 8 times... soul crushing haha, good job man
 
zcol94 said:
Thats supposed to be deadlift right?... if so you just pulled close to my max 8 times... soul crushing haha, good job man
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You blow my bench outta the water tho.
Thanks man
 
Looked easy! Congratulations on yet another PR! Nice! That knee hit looked painful though!
 
Great job, Thomas! Your gym is pretty busy this early!
 
kenpoengineer said:
Looked easy! Congratulations on yet another PR! Nice! That knee hit looked painful though!
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Thanks Mark. When the bruising peaks I'll get a pic. lol

puccah8808 said:
Great job, Thomas! Your gym is pretty busy this early!
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It is. It's not always like this. I saw some new faces today. Also, I usually take off Monday's. Thanks!
 
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