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TGR's Modified PowerBuilding v2.0

RegisterJr said:
I think this will be my deload week norm. You think I should increase weight slightly instead of trying to beat the number of reps?
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How is that a deload? Volume induces more fatique then intensity. Doing 36 reps at 60% will not allow one to deload even though its a low percent. Just food for thought
 
SweetLou321 said:
How is that a deload? Volume induces more fatique then intensity. Doing 36 reps at 60% will not allow one to deload even though its a low percent. Just food for thought
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You are correct; I've always been bad at trying to deload.

However, I haven't done very much over the last week. I think all I did was the light bench day, arm day, and those deadlifts.
 
And welcome Sweetlou!

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Had fun on the Atlantic today.
 
Bench on tap this morning. I'll be MIA most of the day. I have to drive some lady around and show her what I do. More so, show her what our most impoverished neighborhoods look like. Fun times.
 
Bench, 5's week:

-SUPER D MOB
-BANDED SCAPULAR RETRACTIONS X2

ShouldeRok 16.33
Single Arm
Set 1 : 7x40 10/10/10/10

Bench superset with squats to work on:

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Barbell Bench Press 300.67

Set 1 : 45x15
Set 2 : 100x5
Set 3 : 125x5
Set 4 : 150x5
Set 5 : 170x5
Set 6 : 195x5
Set 7 : 220x11
Set 8 : 195x5
Set 9 : 170x15

Barbell Squat 365

Belt-less...

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 235x3
Set 5 : 275x3
Set 6 : 315x3
Set 7 : 345x1
Set 8 : 365x1 belt-less PR
Set 9 : 345x1

Great day. I matched my 11's Max on bench, and probably had another in me but without a spotter I didn't want to try.

Absolutely zero arm pain or discomfort whatsoever. I can't even tell I've ever had an issue. That's a first...

Thanks for reading.
 
I too had a great pain free day. Today was the first time I've done skull crushers in over a year without serious elbow pain. I contributing it to my slow start and tut. I feel better than I have in a long time after I lift
 
There's nothing better than ailment free lifting.
 
capo180 said:
Nice work there man. How'd the squats feel?
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Pretty good. I don't know what I did wrong, but I rolled completely onto my toes on the first rep of 315. My back has never felt tighter though.
 
RegisterJr said:
Pretty good. I don't know what I did wrong, but I rolled completely onto my toes on the first rep of 315. My back has never felt tighter though.
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That's strange, could be a couple different things.. If it's just a one time thing it's no big deal though, wouldn't get to concerned about it.
 
Nice going on the bench! How's the diet coming along?
 
turff49 said:
Nice going on the bench! How's the diet coming along?
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I'm sticking to the window, but this weekend my diet sucked. Lol
 
ShouldeRok 24
Single arm-
Set 1 : 7x40
Both arms-
Set 2 : 12x30

Barbell Shoulder Press 175
+10 PAPs each

Start SS W/ push downs :
Set 1 : 45x5
Set 2 : 70x5
Set 3 : 85x5
Set 4 : 100x5
Set 5 : 120x5
+Belt/wrist wraps
Set 6 : 135x5
Start SS W/ hammer curls :
Set 7 : 150x5
Set 8 : 135x5
Set 9 : 135x5

Cable Rope Triceps Pushdown 168

Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x10
Set 4 : 120x10
Set 5 : 120x12
Set 6 : 120x10

Dumbbell Hammer Curls 66.67

Set 1 : 30x10
Set 2 : 40x10
Set 3 : 50x10
Set 4 : 50x9

Klokov Press 120.33

SS W/ shoulder mobility and PAPs.

Set 1 : 95x8
Set 2 : 95x8
Set 3 : 95x8

TRIPLE SET:

JM Press 139.33

Set 1 : 45x1
Set 2 : 95x8
Set 3 : 95x14
Set 4 : 95x10

Cable Standing Curl 106.67

Set 1 : 40x50
Set 2 : 40x50
Set 3 : 35x50

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 4 Lap/Rep
--
Set 3: 0

Super dooper pump!
 
Ricochet247 said:
I need to incorporate some shoulder rok drills.
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Only takes a second and could potentially prevent shoulder injury. I know my shoulders feel better after doing them.
 
Did that say super pooper dump....lol
Arms and shoulders same session you will be sore later!
 
turff49 said:
Did that say super pooper dump....lol
Arms and shoulders same session you will be sore later!
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I had one of those, too.

It was fun and I didn't feel like I was wasting time doing arms.
 
Arm work is never a waste of time. CT Fletcher says everyday....lol
 
Deadlifts tomorrow, 5's week, 420 top AMRAP set. Time to make up for the last 3 weeks of no DL PR.

Dinner is ground turkey, lentils, and maybe some ground beef.
 
Also, trying this out tomorrow. Dries almost clear. I'll try it before my top set in case it's bunk.
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Deadlift 5's week

Barbell Squat 148.5

Set 1 : 0x10 rev banded
Set 2 : 135x3
Set 3 : 0x5 RV
Set 4 : 135x3

Barbell Deadlift 532

Set 1 : 135x5
Set 2 : 195x5
Set 3 : 240x5
Set 4 : 285x5
+Belt
Set 5 : 330x5
Set 6 : 375x5
Set 7 : 420x8*
Set 8 : 375x5
Set 9 : 330x7

BB GM's 135x10x2 speed, flat back

I have to watch the video again, but I don't think I locked out the 9th rep. 8's PR is 435.

Otherwise, I felt good today.

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Added:

I'm pretty certain I didn't get the lock out. Lost air on the way up and just never got my glutes pushed through.

Also, I like the GRRRIP. Probably will be the one I go with if it does well on singles next week.
 
My back felt those DLs just watching! Strong brother! I felt you had the 9th rep.
 
Yeah, nitpicking on that 9th rep. It counts for this purpose. My back screams at you!!
 
Thanks guys!
 
turff49 said:
Yeah, nitpicking on that 9th rep. It counts for this purpose. My back screams at you!!
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Exactly. I had to hitch out the last couple reps a tad on my last set with straps last wk, but I got the desired training effect (muscle stimulus). I'm far from any comp so it's not like a couple cheater reps are going to ruin my meet form. If it was a 1-3RM I'd say to be strict with yourself, but an AMRAP set or anything volume related don't sweat it.
 
And lentils are great. My mom used to make a lentil chicken stew w celery and mushrooms we'd pour over spaghetti when I was a kid and it was the best.
 
Thanks everyone. I'll mentally note that the rep was very close.

I'm really enjoying the lentils this week too.
 
I have to go in at 12:30 AM Saturday till 1, after working my normal shift tomorrow. I'm uncertain if I'm going to get up tomorrow to workout. Might take a little too much out of me.
 
Sorry I'm behind, again. I'll catch up on y'all's logs soon. Ian's habits are rubbing off on me.
 
I skipped. Had a headache when my alarm went off anyway.
 
Slacker.... I'm putting in 70 plus hours a week and still get-er-done. You youngins gotta learn the meaning of work! Hahaha - just bustin your balls man...lol
 
Yeah! What he said^^^! Kidding, your body is telling you it needs a break beastman!
 
RegisterJr said:
Pretty good. I don't know what I did wrong, but I rolled completely onto my toes on the first rep of 315. My back has never felt tighter though.
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Shoulders are probably to tight to maintain proper positions with were you put your hands pushing your forward. Happens to me too so I grab wide. I max out a 45lb bar.
 
I'm behind on everyone's logs again...

Headed home to take a nap before coming back to work. STIMZ will be needed, I'm sure.
 
Ricochet247 said:
Should do the trick though thankfully
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It will, I'm sure. I'll fill in my work stuff afterwards. Should have a period between 3 or 4 and daylight to either goof off and nap again.
 
wasme said:
....Long shifts at least you have Stimz/Stimul8 to keep you going bro
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STIMZ came through for sure. Right now I'm just waiting to crash.
 
Long weekend... Fell asleep at about 4 yesterday afternoon and slept till 7 today. Then I had a work project to prepare for the next 3 days of 'fun'. Time to meal prep and catch up chores. Hopefully I'll get some log time tomorrow.
 
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