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TGR's Modified PowerBuilding v2.0

Rest day today, thank God.

Deads tomorrow, probably. I won't go for any PRs. Just work up to 385x3x3, or drop to 365 for triples after the first one. Opinions welcomed.

Was thinking about doing light Reeves Deads tomorrow too. I haven't done those in a long time.
 
RegisterJr said:
Rest day today, thank God.

Deads tomorrow, probably. I won't go for any PRs. Just work up to 385x3x3, or drop to 365 for triples after the first one. Opinions welcomed.

Was thinking about doing light Reeves Deads tomorrow too. I haven't done those in a long time.
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Snatch-grip, or actual Reeve's where you hold it by the plates??

Go by feel. If you have to work up to 385x3, see where you're at after that. If you're not feeling it, back it down, and if it moves good keep the intensity up. When I say if you're not feeling it, I don't mean be a p*$$y, but if it's moving like crap and you're grinding them then adjust accordingly.
 
Hyde said:
Snatch-grip, or actual Reeve's where you hold it by the plates??

Go by feel. If you have to work up to 385x3, see where you're at after that. If you're not feeling it, back it down, and if it moves good keep the intensity up. When I say if you're not feeling it, I don't mean be a p*$$y, but if it's moving like crap and you're grinding them then adjust accordingly.
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Grabbing the plates. I've never tried snatch grip. The Reeves give me a great trap and lat pump. I like shrugging it at the top.
 
RegisterJr said:
Grabbing the plates. I've never tried snatch grip. The Reeves give me a great trap and lat pump. I like shrugging it at the top.
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Goliath....

Snatch-grip will decimate your glutes. All the ladies be mirin' when you're through...and you'll need straps btw.
 
Hyde said:
Goliath....

Snatch-grip will decimate your glutes. All the ladies be mirin' when you're through...and you'll need straps btw.
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Since dropping the straps and going to chalk only, my grip ha greatly improved an I no longer lose anything my core when setting up. Strapping up takes more time than i like,.. But, I'd imagine I'm going lighter weight with snatch.
 
RegisterJr said:
Since dropping the straps and going to chalk only, my grip ha greatly improved an I no longer lose anything my core when setting up. Strapping up takes more time than i like,.. But, I'd imagine I'm going lighter weight with snatch.
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I'm just saying that I'd bring a pair....I don't use straps for anything but these. You have to go double-overhand with a wide grip. When I was doing them it was usually for like 340x12 up to 385x6. I can't even pull 385x1 double-overhand lol
 
RegisterJr said:
What's a Texas DL bar?
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It's a standard competition model made by EliteFTS. No knurling in the center to save your knees, and the knurling is STUPID deep and aggressive. Plus it's very whippy and you'll pull a couple inches of slack out of it before you ever break the ground. Awesome for maximal pulls. Terrible for training/reps. You'll rip off calluses you didn't know you had in 3 sets.
 
Great lifting lately man. I think I'm all caught up. 150 on OHP?? Making quick progress! Same with that bench!
 
Just catching up - lots of good work in here. And good knowledge being dropped left and right
 
Thanks guys.

And.... Another Tapatalk update that makes it harder for me to navigate and read the text. Sweet.

Deads today
 
Barbell Deadlift 401.5

Belt less-

Set 1 : 160x5
Set 2 : 200x5
Set 3 : 235x3
Set 4 : 285x3

2m Rests

+O/U Grip
Set 5 : 320x3

+Chalk, 3m rests
Set 6 : 365x3 (Beltless PR)

+Belt
Set 7 : 365x3
Set 8 : 365x3

Wow. That Beltless triple was taxing. Took a lot out of me.

Resume 1m rests

Reeve's Dead Lift 285.83

Shrug and hold at top -

Set 1 : 105x3
Set 2 : 205x8
Set 3 : 245x5 PR

Meadows Row 160

Set 1 : 70x10
Set 2 : 95x10
Set 3 : 120x10

Leverage Machine High Row 378

(Recorded by total weight this week)

Set 1 : 180x15
Set 2 : 270x12

DROPSET:
Set 3 : 270x10
Set 4 : 180x19
Set 5 : 90x10

The wife reluctantly lifted weights today. She did treadmill for about 45 minutes and then did some arm work. We focused on form, and she did a really good job. It was her choice to do arms.

OHP tomorrow. I'll see if I can get the wife to do shoulders too.
 
Strong! Congrats on the PRs! My back felt the stress just reading that!
 
Strongass workout! 365 for 3(belt less) is awesome. Then all those rows... Impressive man!
 
Barbell Shoulder Press 160

Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 100x3
Set 5 : 120x3
Set 6 : 135x3
Set 7 : 150x2.5
Set 8 : 150x2.5

3 would've been a triples PR. Maybe my training max is too high on these.

Resume 1m rests-

Barbell Incline Bench Press 240.5

Set 1 : 135x8
Set 2 : 185x9 (+1 PR)
Set 3 : 205x4
Set 4 : 155x13 (155 rep PR)

SUPERSET w/ shrugs x3 then Farmers Walks x2:

Cage Presses 145.83

No belt this week. Two second pause on pins, explode up, lean forward and squeeze traps: hold for one second.

Set 1 : 95x5
Set 2 : 105x5
Set 3 : 115x5
Set 4 : 115x5
Set 5 : 120x5 PR
Set 6 : 125x5 PR

Dumbbell Shoulder Shrug 93.33

3s hold-

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

Farmers Walk N/A

2 laps. Didn't time it.

Cable Reverse Fly 31.67

Same stance as Pendlay Rows. Fly as far up as possible.

Set 1 : 25x8
Set 2 : 20x8
Set 3 : 15x12

Amazing WO today.

Wife went again. She's only missed one day in the past week. She did pull downs, seated rows, and standard barbell rows. She did great.

I think I'm in a start doing more videos even on non-PR/form lifts.
 
Strong shoulders brother. Congrats on the PRs! Wife in gym=FTW
 
RegisterJr said:
Barbell Shoulder Press 160 Set 1 : 45x5 Set 2 : 65x5 Set 3 : 85x5 Set 4 : 100x3 Set 5 : 120x3 Set 6 : 135x3 Set 7 : 150x2.5 Set 8 : 150x2.5 3 would've been a triples PR. Maybe my training max is too high on these. Resume 1m rests- Barbell Incline Bench Press 240.5 Set 1 : 135x8 Set 2 : 185x9 (+1 PR) Set 3 : 205x4 Set 4 : 155x13 (155 rep PR) SUPERSET w/ shrugs x3 then Farmers Walks x2: Cage Presses 145.83 No belt this week. Two second pause on pins, explode up, lean forward and squeeze traps: hold for one second. Set 1 : 95x5 Set 2 : 105x5 Set 3 : 115x5 Set 4 : 115x5 Set 5 : 120x5 PR Set 6 : 125x5 PR Dumbbell Shoulder Shrug 93.33 3s hold- Set 1 : 60x10 Set 2 : 70x10 Set 3 : 60x10 Farmers Walk N/A 2 laps. Didn't time it. Cable Reverse Fly 31.67 Same stance as Pendlay Rows. Fly as far up as possible. Set 1 : 25x8 Set 2 : 20x8 Set 3 : 15x12 Amazing WO today. Wife went again. She's only missed one day in the past week. She did pull downs, seated rows, and standard barbell rows. She did great. I think I'm in a start doing more videos even on non-PR/form lifts.
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First, awesome workout as always! And really awesome on the wife going with you!!
Now, for your max being too high. I don't think so. What I don't understand is all the small incremental increases. Personally, I don't see where they really help. If it's to get blood flowing to that muscle group then knock out a set or 2 with light moderate weight for 15 reps then go into the heavier lifts of 3. On your 2 attempts at PR where you only got 2.5 reps then on that 2nd attempt take a longer rest. Longer rest breaks on heavy sets is fine. Gotta get that O2 to the muscles. One way to tell if the muscle is ready is get into position, flex the bar a little, and hold it for a few seconds. If you feel tightness surging into that muscle then take another 30 second break before attempting. A trick an old timer taught me 20 plus years ago and I still use today.
Congrats on those PR's Thomas, you're making lightning fast progress!
 
turff49 said:
First, awesome workout as always! And really awesome on the wife going with you!!
Now, for your max being too high. I don't think so. What I don't understand is all the small incremental increases. Personally, I don't see where they really help. If it's to get blood flowing to that muscle group then knock out a set or 2 with light moderate weight for 15 reps then go into the heavier lifts of 3. On your 2 attempts at PR where you only got 2.5 reps then on that 2nd attempt take a longer rest. Longer rest breaks on heavy sets is fine. Gotta get that O2 to the muscles. One way to tell if the muscle is ready is get into position, flex the bar a little, and hold it for a few seconds. If you feel tightness surging into that muscle then take another 30 second break before attempting. A trick an old timer taught me 20 plus years ago and I still use today.
Congrats on those PR's Thomas, you're making lightning fast progress!
Click to expand...

The rep scheme is just what the program calls for. I know if I lifted anything for 15 I probably wouldn't have had 150x2, probably. I felt really good until that third rep attempt(s). I kinda like the small work ups. It gets me warm and stretched before hitting the work.

I haven't been specifying, but I have been doing 2-3 min rests before all my work sets. 1min rests on the work-up.

Thanks Brian.
 
RegisterJr said:
The rep scheme is just what the program calls for. I know if I lifted anything for 15 I probably wouldn't have had 150x2, probably. I felt really good until that third rep attempt(s). I kinda like the small work ups. It gets me warm and stretched before hitting the work.

I haven't been specifying, but I have been doing 2-3 min rests before all my work sets. 1min rests on the work-up.

Thanks Brian.
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The other thing to remember about working up is that it also helps get your CNS firing. But some people can get away with fewer sets to reach full CNS potentiation.
 
IMO, the first 3 warmup sets from Wendler are not vital to the progress of the program. If you feel you need more to get primed to lift, do more. It may vary day to day what you need to do to get ready.

Couple different reads if you're bored. I'm in the backseat of a car and am bored as **** so feel free to disregard any of this if you want lol

Scroll down to "Warming up like Dave Tate"
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(for if someone is warming up TOO much)
Invalid Link Removed

Just because I found this while searching for the above article lol
Invalid Link Removed
 
Sean1332 said:
IMO, the first 3 warmup sets from Wendler are not vital to the progress of the program. If you feel you need more to get primed to lift, do more. It may vary day to day what you need to do to get ready.

Couple different reads if you're bored. I'm in the backseat of a car and am bored as **** so feel free to disregard any of this if you want lol

Scroll down to "Warming up like Dave Tate"
Invalid Link Removed

(for if someone is warming up TOO much)
Invalid Link Removed

Just because I found this while searching for the above article lol
Invalid Link Removed
Click to expand...

I'll read over these at lunch. Thanks.
 
Totally forgot you were following a written format.

I've seen the Tate article before. No comment on it as I'm not a big fan of the 531 but it works for those that do it. And it really seems to be working for Thomas!

Definitely good articles to read!
 
They were good reads, thanks Sean.

turff49 said:
Totally forgot you were following a written format.

I've seen the Tate article before. No comment on it as I'm not a big fan of the 531 but it works for those that do it. And it really seems to be working for Thomas!

Definitely good articles to read!
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Yeah, I'm liking the 531. Just ordered an INZER lever belt. I'm so excited.

Going to pick out a meet to compete in for 2016. I don't care what my numbers are, I just want to do it. :)
 
RegisterJr said:
Yeah, I'm liking the 531. Just ordered an INZER lever belt. I'm so excited.

Going to pick out a meet to compete in for 2016. I don't care what my numbers are, I just want to do it. :)
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Nice !!! I had a lever belt shipped to Myrtle Beach when I was there.. love it.

And that is f**kin' awesome bro!
 
justanotherj said:
You do FL meets Jr? I think I remember you mentioning being a native to fl if I'm not mistaken
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Not yet, but i will. I'm a virgin...

There are currently none listed for 2016. If be open to travel A state though. There should be some that eventually pop up.
 
Missed a lot while I was gone! Wow!! So impressed with your lifts Thomas! Love that your wife is sticking with it too!! That's great!
 
I was gonna say, if you do find a FL meet: hit me up!

I frequent FL often. Usually down there every federal holiday hunting hogs and shooting ****.
 
justanotherj said:
I was gonna say, if you do find a FL meet: hit me up!

I frequent FL often. Usually down there every federal holiday hunting hogs and shooting ****.
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Where are you hog hunting again?

There are currently only 3 scheduled in Fl this coming year, so I may go to Atlanta in 2016 to do the USAPL Open. Unless, meets get added throughout the year? Surely they do....
 
They should be scheduled at least until summer. Some bigger ones may be scheduled further out. Check RPS and USAPL's websites.
 
Sean1332 said:
They should be scheduled at least until summer. Some bigger ones may be scheduled further out. Check RPS and USAPL's websites.
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Yeah, April is the last meet scheduled.

Thanks for the tips.
 
St pete. Depends, goto a couple of different property's.

Buddies always meeting new people through work and asking if we can use their land.
 
justanotherj said:
St pete. Depends, goto a couple of different property's.

Buddies always meeting new people through work and asking if we can use their land.
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We'll have to hook up eventually, for sure.

Headed to Hollister Friday to take kiddo deer hunting. It'd be nice to get some meat. Didn't go as much this year as planned due to the ill FIL.
 
You anywhere near Orlando Barbell? Now THAT would be cool, and I know there's supposed to be several other serious PL gyms in Florida within 90 min or so of there too.
 
Hyde said:
You anywhere near Orlando Barbell? Now THAT would be cool, and I know there's supposed to be several other serious PL gyms in Florida within 90 min or so of there too.
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I used to goto Powerhouse Tampa. One of my favorite all time gyms. Not a straight up PLing gym, but they had chains, bands, sleds, and enough to get the job done.

Tried to do a drop in on my last visit to a FL and they wanted $20. ****ing hyenas.
 
Hyde said:
You anywhere near Orlando Barbell? Now THAT would be cool, and I know there's supposed to be several other serious PL gyms in Florida within 90 min or so of there too.
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A couple hours away.
 
Arms

Stayed away from the heavier tricep exercises this week because of the pain last week. Felt good today...

1m rests between supersets.

Barbell Close Grip Bench Press 242.83

Entire hand on smooth, non-aggressive arch.

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 145x10
Set 4 : 155x17 PR
Set 5 : 155x15
Set 6 : 135x20

SUPERSET 1:

Cable Rope High Pulley Overhead Tricep Extension 168

Set 1 : 120x12
Set 2 : 120x12
Set 3 : 110x12
Set 4 : 110x12

1.25 Hammer Curl 46.67

Set 1 : 35x10 +
Set 2 : 35x10 partials
-
Set 3 : 35x10 +
Set 4 : 35x6 P
-
Set 5 : 30x10 +
Set 6 : 30x10 P
-
Set 7 : 30x9 +
Set 8 : 30x6 P
-

SUPERSET 2:

Reverse Spider Curl 92

Set 1 : 60x16
Set 2 : 60x14
Set 3 : 60x12

Leaning reverse extension burnouts 33.33
(Lean over kickbacks w/ a cable, alternating palm direction)

Set 1 : 25x10
Set 2 : 22.5x10
Set 3 : 20x10

^ not actual weight

SUPERSET 3:

overhead hammer curl w/ rope 160

DROPSET 1:
Set 1 : 120x10
Set 2 : 100x8
Set 3 : 80x8
Set 4 : 60x8
Set 5 : 40x10

DROPSET 2:
Set 6 : 100x15
Set 7 : 80x8
Set 8 : 60x8
Set 9 : 40x8

Kettleball Lying Extension 33.33

First ten straight down to eat, second ten across body to other ear.

Set 1 : 20x20
Set 2 : 20x20
 
Nice work man! Really like how you are pushing on those CGP's! Will help add plates to that bench!
 
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