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TGR's Modified PowerBuilding v2.0

Awesome work Thomas.. after my Mi40x and then Meadows 4.1 (if I get my hands on it), I'll be hitting you up for some help on 5-3-1 as I am enjoying this one!
 
RegisterJr said:
Barbell Shoulder Press 157.5 Set 1 : 45x5 Set 2 : 60x5 Set 3 : 90x5 Set 4 : 105x5 Set 5 : 120x5 Set 6 : 135x5 Set 7 : 120x5 Set 8 : 105x12 Barbell Incline Bench Press 232.33 Set 1 : 45x3 Set 2 : 135x5 Set 3 : 155x5 Set 4 : 185x5 Set 5 : 205x4 Set 6 : 185x6 Set 7 : 155x10 SUPERSET: Cable Front Raise 53.33 Set 1 : 35x10 Set 2 : 40x10 Set 3 : 35x10 Set 4 : 35x10 Dumbbell Bent Over Delt Raise 33.33 Set 1 : 25x10 Set 2 : 25x10 Set 3 : 25x10 Set 4 : 25x10 Farmers Walk N/A 75# Set 1 : 00:00:55 no drops Set 2 : 00:00:45 1 drop and re-grip
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Great pressing man! I bet those front delts were on fire when you left! Farmers walk, Nice!!
 
love2liftkat said:
Those are some strong OHP!!
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I feel they should be heavier for my size, but I know I'll make progress. Almost had a sixth rep on 135.

Thanks!

wasme said:
Awesome work Thomas.. after my Mi40x and then Meadows 4.1 (if I get my hands on it), I'll be hitting you up for some help on 5-3-1 as I am enjoying this one!
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I think you'd really like it. I makeup my own rep scheme and tempo for the accessory work based on stuff I learned, but I love it. I may stick with 5/3/1 permanently...

I still need to go through Johns Demo routine for accessory ideas tho.

turff49 said:
Great pressing man! I bet those front delts were on fire when you left! Farmers walk, Nice!!
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They were on fire. Those front raises SS with rear delts took a lot outta me. Thanks Brian!
 
It can be really tough when you don't wanna be rude. Some people just keep gabbing and it's hard to get a word in to cut them off. And when you finally get your earbuds in, you can't get back in the zone that fast but they're just standing there expecting you to do your set so they can keep gabbing. Motherf*cker I can't squat 385 for reps without concentrating!!!! It's not just a walk in the park for me!

Some people can be so clueless.
 
Hyde said:
It can be really tough when you don't wanna be rude. Some people just keep gabbing and it's hard to get a word in to cut them off. And when you finally get your earbuds in, you can't get back in the zone that fast but they're just standing there expecting you to do your set so they can keep gabbing. Motherf*cker I can't squat 385 for reps without concentrating!!!! It's not just a walk in the park for me!

Some people can be so clueless.
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He wants to show me some camera holding contraption after he saw me propping up my phone. It almost makes me want to skip tomorrow. You know if he brings something in to show me he's wanting attention and time I don't have.
 
Just tell him you are in a little bit of a rush and don't have time for chit chat. Maybe some other time. If he can't understand that then he may be a stalker...lol
 
Broke my wireless headphones going into the gym. Thank God it was only arm day.

Headed to lowes to try and find some thin bendable metal to fix it.
 
Barbell Close Grip Bench Press 234.33

Paused presses-

2 fingers (each hand) on smooth
Set 1 : 45x5
Set 2 : 135x5
Set 3 : 155x5
Set 4 : 185x5

1 finger on smooth
Set 5 : 185x5

TnG:
Just off smooth
Set 6 : 185x8

Whole hand(s) on smooth
Set 7 : 155x10

Set 8 : 135x16

SUPERSET 1:

Dumbbell Cross Body Hammer Curl 53.33

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

Cable Reverse Grip Triceps Pushdown 186.67

Set 1 : 80x15
Set 2 : 120x12
Set 3 : 140x10 PR
Set 4 : 120x15

SUPERSET 2:

Preacher Curl Machine 126

Set 1 : 60x20
Set 2 : 70x15
Set 3 : 80x12
Set 4 : 90x12 PR?

Weighted Tricep Dips N/A

Set 1 : 0x20
Set 2 : 0x13
Set 3 : 0x13
Set 4 : 0x10

SUPERSET 3:

Barbell Reverse Curl 80

Set 1 : 60x10
No thumb help:
Set 2 : 50x12
Set 3 : 50x12
Set 4 : 40x15

Bench Dip 105

Set 1 : 45#x20
Set 2 : 70x15
Set 3 : 35x9 5s NEG
Set 4 : 0x20 3/4 *******

DROPSETS:
1 set each...

overhead hammer curl w/ rope 82.5

Set 1 : 55x15
Set 2 : 45x7
Set 3 : 35x7
Set 4 : 25x10

Cable Rope High Pulley Overhead Tricep Extension 172.33

Set 1 : 110x17
Set 2 : 80x5
Set 3 : 60x7
Set 4 : 50x10
Set 5 : 40x19
Set 6 : 30x24

Amazing pump. Bought a thick piece of metal about 1.5" wide. Gonna cut it an bend it to fix the headphones.
 
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Fixed
 
Not only did you make that awesome arm workout, you also fixed your headphones!!! You go!!!
 
wasme said:
Might make for a good 6 week break at some point!




Solid workout, MacGyver



McDonalds eh!?? ;)
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I think I might compete in 2016, so, no break. At least not 6 weeks. Doesn't mean I can't hit the compounds first then his accessory work.

The metal bar was $6, I had the metal cutting blade and lock-tite on hand. It sits crooked by looks but is solid on my ears. :) thanks Simon.

My wife pulls out all kinds of coupons, even fast food. Chances are slim, unless there are unplanned trips to visit a relative in a hospital, that those will be used.
 
RegisterJr said:
I think I might compete in 2016, so, no break. At least not 6 weeks. Doesn't mean I can't hit the compounds first then his accessory work.

The metal bar was $6, I had the metal cutting blade and lock-tite on hand. It sits crooked by looks but is solid on my ears. :) thanks Simon.

My wife pulls out all kinds of coupons, even fast food. Chances are slim, unless there are unplanned trips to visit a relative in a hospital, that those will be used.
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Compete! NICE!!

...was just kidding around re McD's
 
Compete?! That's awesome!! You definitely should!!
 
Cycle 2; week 3 (end)

Barbell Squat 355.83

Set 1 : 45x5
Set 2 : 120x5
Set 3 : 150x5
Set 4 : 180x3
Set 5 : 205x5
Set 6 : 235x5
Set 7 : 265x5

Joker Set:
Set 8 : 305x5
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3s pauses in the hole:
Set 9 : 235x5
Set 10 : 205x5

SUPERSET:

Barbell Front Squat 197.33

Set 1 : 135x5
Set 2 : 185x2
Set 3 : 135x6 no *******

No more FS's on 5's week....

Lying Leg Curls 217

Set 1 : 125x10
Set 2 : 140x10
Set 3 : 155x12
Set 4 : 140x9

Leg Extensions 260

Set 1 : 130x30
Set 2 : 115x24
Set 3 : 100x21

These next two were going to be a Superset but I looked up after the first sets and was out of time.

Bulgarian Split Squats 1.5

Set 1 : 1x15 each leg.

Somersault Squats 133

Set 1 : 95x12

Made homemade pizza last night with Alfredo sauce and all kinds of meats and veggies. I shared a couple slices...

Tomorrow starts singles week!
 
RegisterJr said:
I think I have a 425s, 500dl, 350b minimum waiting for me this next year.
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Absolutely!!! You totally have the drive and determination that it takes!!

Killed legs today! You should've shared a pic of the pizza! That sounds wonderful!!
 
Just caught up. Your squats looked good to me and congrats on the PRs and the volume in your workouts. Nice job Thomas!
 
Super workout! Vid looks good too. You have stepped your game up and it's showing. By 2016 you will be crushing those weights!
 
love2liftkat said:
Absolutely!!! You totally have the drive and determination that it takes!!

Killed legs today! You should've shared a pic of the pizza! That sounds wonderful!!
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Thanks Kat! Having you guys as motivation helps a lot.

Im kinda surprised I didn't take a pic...

mountainman33 said:
I'd say MORE than that at the rate you're going! :banana:
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Man I hope so. Thank!

kenpoengineer said:
Just caught up. Your squats looked good to me and congrats on the PRs and the volume in your workouts. Nice job Thomas!
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Welcome back Mark, and thanks!

turff49 said:
Super workout! Vid looks good too. You have stepped your game up and it's showing. By 2016 you will be crushing those weights!
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I'm having fun too and it makes it that much better. Thanks Brian.

wasme said:
Nice job Thomas... pizza sounds kick ass. I'll be making 4 of them xmas eve for dinner...
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I need to make them more often. I expect a photo too. Thanks Simon.
 
New products, beta testers needed:

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"Walking the shoulders" to regain lost tightness when un-racking a solo bench:

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RegisterJr said:
I need to make them more often. I expect a photo too. Thanks Simon.
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...No problem .. will take a pic of the for of them before they go in the oven... Picked up a DQ cake for dessert.

Christmas day @ my parents will be the traditional turkey dinner, etc
 
Cycle 2; week 3, Day 1

Singles, Chest and Shoulders pump

Barbell Bench Press 280

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x3
Set 5 : 175x5
Set 6 : 195x3
Set 7 : 220x1
Set 8 : 240x1
Set 9 : 260x1
Set 10 : 280x1 Singles PR
Set 11 : 225x5 (paused first two reps)

I went up +5# on every press from last singles day. Even though I missed 275 last time I said F you I'm hitting 280. Went faster than I though. I asked for help unracking this time so as not to lose my setup.

Resume 1m rests-

SUPERSET 1:

Barbell Reverse Grip Incline Bench Press 171

Set 1 : 45x5
Set 2 : 95x10
Set 3 : 105x10
Set 4 : 135x8 PR
Set 5 : 105x10

Banded O&B's 4

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

SUPERSET 2:

Cable Inner Chest Press 93.33

Set 1 : 60x10
Set 2 : 70x10
Set 3 : 60x12

Dumbbell Bent Over Delt Raise 33.33

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

Cage Presses 135

Explosive-

Set 1 : 95x5
Set 2 : 115x5
Set 3 : 135x1 PR
Set 4 : 95x7

I thought I had more in me on the 135s, but no. These were easier than ever since I started OHP. That said, OHPs are easier than cage presses. Or maybe it's just because I did this at the end of my workout.

The guy I got frustrated with the other day gave me this as he was leaving. It holds your phone to take videos…

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I might feel a little bad.
 
Sweet!! Look at this workout. You've definitely stepped it up man. Some impressive pressing! Congrats on the 2 PR's too! And never feel bad. He's probably the one who was feeling bad for interrupting your workout the way he did.
 
Great work - always get a liftoff for a truly maximal attempt. You burn a lot more gas than you realize unracking a 90+% weight, and you WILL lift more with a handoff. It can seriously be worth 10lbs - there's a reason you get a lift off at a meet. Not surprised at all you were able to bring it in for the kill this time around, with 5 more lbs at that!
 
Hyde said:
Great work - always get a liftoff for a truly maximal attempt. You burn a lot more gas than you realize unracking a 90+% weight, and you WILL lift more with a handoff. It can seriously be worth 10lbs - there's a reason you get a lift off at a meet. Not surprised at all you were able to bring it in for the kill this time around, with 5 more lbs at that!
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My 95%, according to my starting training max, was 220. Do you recommend me getting a lift-off on all the singles after that one? Or just the weight I feel I cannot get by myself?
 
Love these heavy lifts! Merry Christmas to you and family!!
 
ARMS-

1m rests on all

Barbell Close Grip Bench Press 239.17

Non-aggressive arch (h/t LiftAndSwim)

Pointer and middle in smooth-
Set 1 : 45x5
Set 2 : 135x5
Set 3 : 155x5
Set 4 : 185x5
Set 5 : 205x5 PR
Set 6 : 185x7

3 fingers on smooth-
Set 7 : 185x5

Whole hand on smooth-
Set 8 : 155x12

SUPERSET 1:

Guillotine Curls 168

Set 1 : 100x18
Set 2 : 120x12
Set 3 : 110x15
Set 4 : 110x15

Weighted Tricep Dips N/A

Set 1 : 0x15
Set 2 : 0x15
Set 3 : 0x13
Set 4 : 0x10

SUPERSET 2:

Spider Curls 96

Set 1 : 60x18
Set 2 : 60x14
Set 3 : 60x12
Set 4 : 60x12

Barbell Seated Overhead Triceps Extension 83.33

Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x20
Set 4 : 50x18

I had slight left arm discomfort start up during CGBP and never went away. I can't pinpoint of its my inside tricep or elbow. Maybe two consecutive days of pressing is too much.

Rest tomorrow.

Maybe...
 
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Great arm workout and I'm going to borrow you guillotine curls. Haven't done those in years.

Hope you and the family have a Merry Christmas!
 
turff49 said:
Great arm workout and I'm going to borrow you guillotine curls. Haven't done those in years.

Hope you and the family have a Merry Christmas!
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Thanks Brian, to you and yours also.

wasme said:
Nice job on the PR... I hope you didnt lift anything behind on that lift bro!
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My membership covers a little cleanup. Thanks Simon.

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The wife is signed up for a month! I hope she likes it.
 
RegisterJr said:
She's a beast...
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Heck yeah she is! She made that look like 10 lbs

Crazy strong work Thomas!! You're on fire!! Love the collage too! Lol
 
RegisterJr said:
My 95%, according to my starting training max, was 220. Do you recommend me getting a lift-off on all the singles after that one? Or just the weight I feel I cannot get by myself?
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Lift it out by yourself for everything except truly maximum attempts - this way you build/maintain your ability to lift yourself off under any load if needed, but if you're pushing for a new 1RM you want as much gas as possible. Going back to the way you'd warm your squat for a true 1RM vs a normal working warmup where you're going to get some work & pump from the proceeding warmup sets. The 1RM method does everything in the book to conserve energy for a big effort, while the normal training method both takes energy and in exchange provides more training stimulus and helps increase GPP.
 
Barbell Deadlift 415

Set 1 : 150x5
Set 2 : 190x5
Set 3 : 225x3
Set 4 : 295x5
Set 5 : 330x3
Set 6 : 365x1
Set 7 : 405x1
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Set 8 : 415x1 PR
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Set 9: 430xFAIL
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I had 425 on the bar then decided to try 430 after watching the video. I think I could've had it if I skipped the 415. Maybe next time.

Meadows Row 158.33

Set 1 : 70x10
Set 2 : 105x10
Set 3 : 115x10
Set 4 : 125x8

Banded T-Bar (Supported Row) 138

Explosive, red band....

Set 1 : 45x10
Set 2 : 90x10
Set 3 : 115x6 +
Drop - Set 4 : 115x3 (no band)

Wife went today. She only did the treadmill, but she got in. I'll ease her into the weights. She says she'll go tomorrow morning at 0400 too.

Lol. After my 405 pull she was like "that's crazy". It's small beans compared to guys in here and Instagram, but I've never seen anyone at my gym pull that. Makes me feel good to hear her say that...

Merry Christmas!
 
You've got 430 easy. Looked like your hop drive broke down on that rep. But you made 415 look easy so you definitely have it next time.

Merry Christmas to you Jr.!
 
Great DL's man! You make them look so easy. On the 430, what did you feel gave out on you, lower back? It looked like you had it!
That's great the wife went with you! One heckuva Christmas present!
Merry Christmas Thomas, hope you and the family have a wonderful day!
 
mountainman33 said:
You've got 430 easy. Looked like your hop drive broke down on that rep. But you made 415 look easy so you definitely have it next time.

Merry Christmas to you Jr.!
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Thanks Mountain. It'll be mine next time. Merry Christmas!

turff49 said:
Great DL's man! You make them look so easy. On the 430, what did you feel gave out on you, lower back? It looked like you had it!
That's great the wife went with you! One heckuva Christmas present!
Merry Christmas Thomas, hope you and the family have a wonderful day!
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I'm not certain. Just felt tanked, really. I remember my glutes feeling like they were straining a lot on that one.

Thanks Brian. Merry Christmas to you as well!
 
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