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TGR's Modified PowerBuilding v2.0

herderdude said:
Squats looked good! I just realized you have long legs and a short back. You gon' be leaning all your squatting life, bro.
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Lol. Thanks man. I guess that gives me some comfort.
 
RegisterJr said:
Damn. Brought my wife's car and forgot my headphones.
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Always hate when I do that!!! Always seems to mess up the mood!

Your lifts are just incredible!!! Just kicking butt and taking names with every session!!
 
CHEST-

Scapular band mobility

ShouldeRok 22.17

Set 1 : 7x30
(SUPER D ROUTINE)

Single arm:
Set 2 : 7x40
Set 3 : 7x40
Set 4 : 9.5x40
Set 5 : 9.5x40 (both arms)

Barbell Bench Press 293.83

Set 1 : 45x10
Set 2 : 100x5
Set 3 : 125x5
Set 4 : 150x5
Set 5 : 165x5
Set 6 : 190x5
Set 7 : 215x11
Set 8 : 190x5
Set 9 : 165x19

SlingShot Bench 277.5

EMOM-

Set 1 : 185x5
Set 2 : 185x5
Set 3 : 185x5
Set 4 : 185x5
Set 5 : 185x15

SUPERSET w/ Shoulderok and various banded mobility:

Dumbbell Bench Press 112

Set 1 : 60x6
Set 2 : 70x6
Set 3 : 80x12

Meant to do a hex/Klokov superset, but forgot. Kinda wanted rest my shoulders some anyway.

Bench felt good. No pain.

Arch got progressively better with flat feet. I got my lat activation back, and am starting not notice leg drive when I concentrate on it.

Go kill it guys and gals.
 
How is the slingshot treating you?
 
clown007 said:
How is the slingshot treating you?
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I liked it. The reps shot off my chest fast. I didn't want to go to heavy on it because I didn't know how much i had left in me.
 
RegisterJr said:
I liked it. The reps shot off my chest fast. I didn't want to go to heavy on it because I didn't know how much i had left in me.
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Might be a much easier way to setup a reverse band approach for benching. I may have to pick myself up one.
 
clown007 said:
Might be a much easier way to setup a reverse band approach for benching. I may have to pick myself up one.
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It was very easy. We also don't have a friendly reverse band rack anymore.
 
RegisterJr said:
It was very easy. We also don't have a friendly reverse band rack anymore.
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That sucks. I've fell in love with reverse band overloading. I really feel this was the single most reason I hit 335x1 was super slow coming up but I felt way more confident under the weight
 
NurseGray said:
That sucks. I've fell in love with reverse band overloading. I really feel this was the single most reason I hit 335x1 was super slow coming up but I felt way more confident under the weight
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I'm hoping the sling shot does the same in time. I agree with the confidence boost.
 
wasme said:
Nice sesh there Thomas... interested in the sling shot as well.
Ricochet247 back to bed for you bro... try again lol
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The slanger is an awesome tool but it's not the same as reverse band - the slingshot is a piece of equipment and your ability to work the gear will in time confer more benefit. Not a bad thing but I often lift differently in it than raw w reverse bands (it rewards lifting like you're in a shirt more). Fantastic tool to have in the arsenal but it is different from reverse band.

Congrats Thomas you can now squat more than me lol. Pretty sure I can't do 365x8. Can't get the vid to load for some reason:(
 
Hyde said:
The slanger is an awesome tool but it's not the same as reverse band - the slingshot is a piece of equipment and your ability to work the gear will in time confer more benefit. Not a bad thing but I often lift differently in it than raw w reverse bands (it rewards lifting like you're in a shirt more). Fantastic tool to have in the arsenal but it is different from reverse band.

Congrats Thomas you can now squat more than me lol. Pretty sure I can't do 365x8. Can't get the vid to load for some reason:(
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Thanks man, and I think the AM app is glitchy with videos.

Umm, you still squat a higher single than I do.
 
Thomas, I've watched you grow so much in the last few months and years. Everyone here, including myself is extremely proud of you. :)
 
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CGBP/Arms

No mobility today

Curls SS w/ CGBP

Dumbbell Hammer Curls 66.67

Set 1 : 30x10
Set 2 : 40x10
Set 3 : 50x10

Barbell Close Grip Bench Press 265.17

Set 1 : 45x5
Set 2 : 85x5
Set 3 : 110x5
Set 4 : 130x5
Set 5 : 145x5
Set 6 : 165x5
Set 7 : 185x13
Set 8 : 165x5
Set 9 : 145x20

Barbell Curl 145.67

Set 1 : 65x8
Set 2 : 95x8
Set 3 : 115x8
Set 4 : 95x14

**In starting to remember why I stopped doing these. They don't feel good on my forearm/bone.

Calf raises done during various rests-

Seated Calf Raise 252

All 12's are 5/4/3's with the pauses coming before the reps.

Set 1 : 45x12
Set 2 : 90x12
Set 3 : 135x12 +
Set 4 : 135x10 no pauses
Set 5 : 180x12 +
Set 6 : 180x6 NP
Set 7 : 135x12 +
Set 8 : 135x7 NP

DROPSET:
Set 9 : 135x22
Set 10 : 90x15
Set 11 : 45x15

SUPERSET:

Guillotine Curls 210

Set 1 : 140x15 PR
Set 2 : 130x18
Set 3 : 130x15

Triceps Pushdown V Bar 225

Set 1 : 150x15
Set 2 : 150x15
Set 3 : 130x15

SUPERSET:
Rt side curl then ext, then Lft side. No break, repeat...

overhead hammer curl w/ rope 84

1:
Set 1 : 50x17 +
Set 2 : 40x5 +
Set 3 : 30x5 +
Set 4 : 20x10
2:
Set 5 : 60x12 +
Set 6 : 50x7 +
Set 7 : 40x5 +
Set 8 : 30x5 +
Set 9 : 20x10

Meadows Cable Extension 80

Set 1 : 60x10 +
Set 2 : 60x5 Partials
-
Set 3 : 50x10 +
Set 4 : 50x10 Partials

That's it. Pumped up, no pain.
 
Loookin' goooood! Replace the BB curls with either EZ Bar curls or DB curls - your forearms will thank you!
 
Did you get up at midnight to do this workout? It reads like one of Kats workouts...
You could also use a French curl bar and do hammer style curls. I can't use a straight bar on curls. Almost always dbs or ex curl bar.
 
kenpoengineer said:
Loookin' goooood! Replace the BB curls with either EZ Bar curls or DB curls - your forearms will thank you!
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Thanks Mark, and yeah, that's what I did in the past.

BigRed1974 said:
Lots of good work going on in that workout!
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Thanks Red.

turff49 said:
Did you get up at midnight to do this workout? It reads like one of Kats workouts...
You could also use a French curl bar and do hammer style curls. I can't use a straight bar on curls. Almost always dbs or ex curl bar.
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I was always on the move and got a good sweat. Gotta look up a french bar, doubt my gym has one. Thanks Brian.
 
My elbow feels the same way on anything straight bar at this point. I get pain on the inside of the elbow on pulling movements like curls, chin-ups ... and outside or at the point of the elbow during pushing movements. I have found that the EZ curl bars or DB movements to be a lot better. I have also found that working finger extension exercises have actually improved my elbow problems.
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These exercises seem to be helping with pain in the elbow and I'm hoping the exercises will help strengthen the musculature for a more permanent fix. It may be worth trying something like this and see if it helps at all.
 
capo180 said:
Nice work man, I wrap my wrists up pretty tight on heavy curls and that helps me.
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I did, but I feel like I have to peel them off and slowly get the rotation in the wrist back.
 
RegisterJr said:
I did, but I feel like I have to peel them off and slowly get the rotation in the wrist back.
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Im not much of a fan on BB Curls either. The same sorta thing happens to me with my collar bone on dips. I feel like I have to let my arms down really slowly because I have a sharp pain after the dips not during. Just After. No matter what I do this happen with dips. Wonder If I should be worried?
 
NurseGray said:
Im not much of a fan on BB Curls either. The same sorta thing happens to me with my collar bone on dips. I feel like I have to let my arms down really slowly because I have a sharp pain after the dips not during. Just After. No matter what I do this happen with dips. Wonder If I should be worried?
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I'd just drop them.
 
Ooh, Stimul8 BLUE!
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Is that like a blue raz, or a glacier type thing? Interesting none the less as I am not a huge fruit punch guy and every company does that first bc it is a "safe" flavor.
 
RegisterJr said:
Thanks man, and I think the AM app is glitchy with videos.

Umm, you still squat a higher single than I do.
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Eh, details. Keep putting in the work and don't mentally accept any limits. The first step to victory is accepting it is a possibility.
 
rob112 said:
Is that like a blue raz, or a glacier type thing? Interesting none the less as I am not a huge fruit punch guy and every company does that first bc it is a "safe" flavor.
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I don't have the details yet, just Blue. I agree on the Fruit Punch comment, but, the Stimul8 RTD Punch is pretty good.

Not sure if you tried our Blue Razz BCAAs before we discontinue them. That was on the money.

Hyde said:
Eh, details. Keep putting in the work and don't mentally accept any limits. The first step to victory is accepting it is a possibility.
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I'm not. I'm having a lot of fun right now, at least on squat and DL day. Hoping to get a volume Pr on deads tomorrow.

Who am I kidding? It'll happen...
 
After taking the dog out this morning I felt like I was injected with niacin and beta alanine. Tingles and red all over my upper body, and now I'm itching like crazy.

We must have some killer pollen in the air this morning. I hope my generic allergy pills kick in soon.

Dead lift day!
 
Ricochet247 said:
Today was deadlift day for me also. New shoes. New belt. Liquid hand chalk. Yet only dl @ 135 today. Lmao
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Yes....but you did deadlift. That's what counts. The weight you used is really irrelevant...
 
turff49 said:
Yes....but you did deadlift. That's what counts. The weight you used is really irrelevant...
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This.

Once you get used to the belt numbers will stay to fly.

Speaking of, today was my first non PR day on deadlifts since March. :(

Update in a little.
 
5's Wk DL's

Lots of hip mobility throughout.

ShouldeRok 28

One arm-
Set 1 : 7x40 10/10/10/10
Two arms-
Set 2 : 12x40

Barbell Deadlift 519.33

Set 1 : 195x5
Set 2 : 240x5
Set 3 : 285x3
+Belt, O/U
Set 4 : 320x5
Set 5 : 368x5
Set 6 : 410x8
Set 7 : 365x5
Set 8 : 315x9

2 short of a volume PR, 3 short of a total calc Max PR. Dam. First non PR DL day since March.

My back started fatiguing at 240. I normally don't get back fatigue until the AMRAP unless I do my work sets belt-less. I think it may be carryover from my sore low-back this weekend. I guess i was due for a bad session.

That said, all my other sets flew. I feel like 410 flew, but I struggled to lock0ut the last two.

Anyway, let me know if you see a breakdown in form.

Thanks!

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