TGR's Modified PowerBuilding v2.0

Hyde said:
Good choice of lifting shoe *srs*
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Ha. I was going barefoot, but saw a dude on IG lifting in shoes similar to these. I never even thought to use them before. Very flat-soled.

iddc said:
Been gone a few weeks, I see some damn strong lifts here!

Nice work!

(Don't you just hate those hex plates)
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Thanks man, glad that you're back.

Yeah, I have to move everyone they hit unless I'm doing TnG.

turff49 said:
You going to incorporate any touch n goes while doing the 531?
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The both sets of 265 an the second set of 300 were TnG. I just didn't specify in the log. I didn't TnG on the heavier AMRAP because I was worried my back would lose form.

I'll start specifying. I do quite a bit of speed lifting when the weight is light enough.

mountainman33 said:
Back looked MUCH better.
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Thanks Mountain.

wasme said:
Nice job Thomas, you made 350 look easy
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Thanks Simon. I was visualizing picking up large solid blocks of ice for when you decide to add on to your igloo.

Food prep is almost done. I may have some ice cream in my future. Need some more carbs and I have quite a bit of solid carbs already.
 
Hyde said:
Icecream is as much a fat source almost as carbs lol.... *Debbie Downer in da house!*
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Fat free...

Usually the fat free stuff is very carb heavy. I eat very little sweets so I can't really taste a difference in the reduced-X stuff.

If I have the appetite I'll go with oats.
 
Yeah fat-free custard tastes pretty good, no doubt - used it when I was playing with backloading some. Vanilla on waffles is pretty easy to eat, regardless of whether you're hungry after squatting or not :)
 
I try to make protein ice cream when the craving hits...but I do enjoy a big bowl of the good stuff too.. (errr Blizzard anyone?)
 
Check this out:

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Upper Back Day

1m rests


Kroc Row 146.67

Set 1 : 50x6
Set 2 : 70x6
Set 3 : 100x14 +
Set 4 : 100x5 w/ straps

Meadows Row 126

Set 1 : 90x12
Set 2 : 90x12
Set 3 : 90x12

1.5 Hammer Strength High Row 157.17

-Weight per side

Set 1 : 90x11 +
Set 2 : 90x11 partials
-
Set 3 : 115x10 +
Set 4 : 115x8 partials
-
Set 5 : 115x11 +
Set 6 : 115x5 P
-
Set 7 : 90x10 +
Set 8 : 90x10 P


Straight Arm DB pullover 97.5

Meadows' ROM...

Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x12
Set 4 : 65x12


Straight Arm Lat Pulldown 66.67

-Wide grip, pulling the bar apart, 5s negative

Set 1 : 50x10
START SUPERSET WITH BAND ROWS
Set 2 : 40x10
Set 3 : 40x10
Set 4 : 30x10


Row with Band 3.8

Attached a band to the base of the lat Pulldown bench and rowed with a squeeze/hold

Set 1 : 2x26
Set 2 : 2x22
Set 3 : 2x27

Pendlay Rows 189

Pause on floor, explode up.
Set 1 : 135x12
Set 2 : 135x12
Set 3 : 135x12 (standard speed row)

Awesome WO today and a great pump. I did however feel very sluggish. Day 1 of my stim break is in the bag.
 
wasme said:
Nice Kroc rows on ya...

Stim breaks suck, hence why I don't take them lol
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It may not be necessary. Whenever i take a short break tho I come back to STIMUL8 and the 1/2s is plenty again.
 
Stim breaks suck!!

I miss my stimul8
 
Nice workout man! Been away for a bit so I might have missed it but what's your lifting schedule look like now? 6 days a week with an upper back day and arms day added in?
 
love2liftkat said:
Love the "accidental" PR's!! Way to go! You're steady getting stronger and stronger!!!



ROFL
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Thanks Kat!

iddc said:
Stim breaks suck!!

I miss my stimul8
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It sucks so bad... I may only do it for a week.

joh408 said:
Nice workout man! Been away for a bit so I might have missed it but what's your lifting schedule look like now? 6 days a week with an upper back day and arms day added in?
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Thanks Joh. Right now I'm looking at:

1-Chest (w/ light shoulder work)
2-Lower Back - Deads
3-Upper Back
4-OHP (w/ light chest work)
5-Arms
6-Legs

As long as I'm recovering OK I'll get that in on a 7 day schedule.
 
RegisterJr said:
Upper Back Day 1m rests Kroc Row 146.67 Set 1 : 50x6 Set 2 : 70x6 Set 3 : 100x14 + Set 4 : 100x5 w/ straps Meadows Row 126 Set 1 : 90x12 Set 2 : 90x12 Set 3 : 90x12 1.5 Hammer Strength High Row 157.17 -Weight per side Set 1 : 90x11 + Set 2 : 90x11 partials - Set 3 : 115x10 + Set 4 : 115x8 partials - Set 5 : 115x11 + Set 6 : 115x5 P - Set 7 : 90x10 + Set 8 : 90x10 P Straight Arm DB pullover 97.5 Meadows' ROM... Set 1 : 65x15 Set 2 : 65x15 Set 3 : 65x12 Set 4 : 65x12 Straight Arm Lat Pulldown 66.67 -Wide grip, pulling the bar apart, 5s negative Set 1 : 50x10 START SUPERSET WITH BAND ROWS Set 2 : 40x10 Set 3 : 40x10 Set 4 : 30x10 Row with Band 3.8 Attached a band to the base of the lat Pulldown bench and rowed with a squeeze/hold Set 1 : 2x26 Set 2 : 2x22 Set 3 : 2x27 Pendlay Rows 189 Pause on floor, explode up. Set 1 : 135x12 Set 2 : 135x12 Set 3 : 135x12 (standard speed row) Awesome WO today and a great pump. I did however feel very sluggish. Day 1 of my stim break is in the bag.
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Dang, competing with Simon and Kat on volume here! Nice Kroc rows man!
 
RegisterJr said:
Thanks Kat! It sucks so bad... I may only do it for a week. Thanks Joh. Right now I'm looking at: 1-Chest (w/ light shoulder work) 2-Lower Back - Deads 3-Upper Back 4-OHP (w/ light chest work) 5-Arms 6-Legs As long as I'm recovering OK I'll get that in on a 7 day schedule.
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You're working an 8 day a week schedule right...lol
 
Cycle 3, week 1

OHP and Stuff

Barbell Shoulder Press 163.33

Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 100x3
Set 5 : 110x5
Set 6 : 125x5
Set 7 : 140x5
Set 8 : 125x5
Set 9 : 110x13
^ May have been 14. Lost count.

Barbell Incline Bench Press 246

Set 1 : 45x5
Set 2 : 135x6
Set 3 : 155x6
Set 4 : 185x6
Set 5 : 205x6 PR

^I had one more in me but didn't risk it without a spot.

Set 6 : 155x15 (155# rep PR of +2)

SUPERSET:

Cable Lateral Raise 42

-Cable from behind the back to above the ear (out to the side)

Set 1 : 30x12
Set 2 : 25x10
Set 3 : 20x12

Banded O&B's 4

Set 1 : 3x10
Set 2 : 2x3 drop
Set 3 : 1x7
Set 4 : 1x10

-These were tough today. Shoulders were pumped and fatigued.

Cage Presses 144

Set 1 : 105x4
Set 2 : 115x4
Set 3 : 125x4
Set 4 : 135x2 (twice attempted another rep but failed)
 
Breakfast:

Protein shake in Almond Milk
Spicy Peanuts
1/2 Pint Egg Whites cooked in jalapeño juice and a Bacon/Cheddar Chicken Sausage
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Oh, and sriracha.

-
Peanut Butter Granola coming up at about 9-10 am.
 
Strong incline press PR! Very nice! Love the breakfast! My stomach would complain if I ate that though! Old fugger I am!
 
Everything seems to be moving right along with positive gains! Congrats on the PR!
Your bfast sounds like my lunch!
 
kenpoengineer said:
Strong incline press PR! Very nice! Love the breakfast! My stomach would complain if I ate that though! Old fugger I am!
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Thanks Mark! What part of it would upset your stomach?

turff49 said:
Everything seems to be moving right along with positive gains! Congrats on the PR!
Your bfast sounds like my lunch!
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Thanks Brian!
 
RegisterJr said:
Thanks Mark! What part of it would upset your stomach? Thanks Brian!
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I love, love hot spicy sauces that also have taste. Mango, honey and habenero for example. I just suffer later from GI issues! Hot damn!
 
Nice PR Thomas.... Jalapeno juice - is this the liquid from a jar of jalapeno's? Breakie sounds kick ass
 
wasme said:
Nice PR Thomas.... Jalapeno juice - is this the liquid from a jar of jalapeno's? Breakie sounds kick ass
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It is. Adds fluff and flavor. Thanks Simon.
 
Strong pressing Thomas! Food sounds yummy!!
 
Are you seeing any added size on your shoulders with all that pressing?
 
mountainman33 said:
Are you seeing any added size on your shoulders with all that pressing?
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I have over the last 8 months, since starting Mountain Dog and doing shoulders twice a week. I'll dig up a pic from last January (I was out from early March to June for eye surgery) and take one this week.
 
My shoulders were my weakest and smallest muscle, by far.
 
I've been digin your lifting vids on facebook. Getting super strong!
 
Arms:

Still on a stim break. Some coffee. Max Pump and 1g Agmatine

60s rests on all

Barbell Close Grip Bench Press 258.33

-non aggressive arch, entire hands on smooth-

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 145x10
Set 4 : 155x20 (+3 PR for 155, and new C-1RM PR)
Set 5 : 185x9 (+1 PR for this weight)
Set 6 : 155x10 (tough)
Set 7 : 135x15 (toughierest)

SUPERSET:

1.5 Cable Curl 106.67

-1+.5=1 rep

Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10
Set 4 : 80x10
Set 5 : 70x10

Weighted Tricep Dips 35

Set 1 : 25x12
Set 2 : 25x10
Set 3 : 25x10
Set 4 : 25x10
Set 5 : BWx12

SUPERSET:

EZ Bar Decline Close Grip Skull Crusher 106.67

Set 1 : 80x10 outside grip
Set 2 : 80x10 inside grip
Set 3 : 80x10 out
Set 4 : 80x9 in

Dumbbell Incline Bench Hammer Curl 40

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 25x10

SUPERSET:

Meadows Cable Extension 80

Set 1 : 60x10 +
Set 2 : 60x4 Partials
-
Set 3 : 50x11 +
Set 4 : 50x8 P
-
Set 5 : 50x10 +
Set 6 : 50x6 P
-
Set 7 : 40x23 (no partials)

Preacher Curl Machine 140

Set 1 : 60x15
Set 2 : 60x15
Set 3 : 60x15
Set 4 : 100x12 PR

Wife took the day off. I wish she would've told me prior to having a cup+ of coffee. I probably could've used one too.

Like usual, the day before leg day I do some slow bar only squats to either loosen me up, see how tight I am, or if there is pain anywhere. My arm pump was so outtake control that I either couldn't get my neck on the bar with my tight stance of my grip had to slip out a little. Lol

Oh, calories were a little low (2,805) yesterday. I just couldn't eat any more last night. Gonna make some rice tonight and take some more to work.
 
That volume is something to be proud off. Adding PRs for weight and reps = FTW! Congrats brother!
 
Nice PR's man! Any wrist issues having both hands on the smooth? It doesn't bother mine but I know a lot of people can't go that close. I had the same problem on cals last night, should've ordered pizza...
 
turff49 said:
Nice PR's man! Any wrist issues having both hands on the smooth? It doesn't bother mine but I know a lot of people can't go that close. I had the same problem on cals last night, should've ordered pizza...
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Lol on the pizza. I would've eaten anything if I had the stomach for it. I'll try and plan better tonight.

No, no wrist issues. And I've had a major wrist injury on my right wrist. I did start out several weeks ago with only pointer on smooth and slowly played with moving them in as I've gotten more comfortable. Do you think the closer grip or not-so-close would transfer over to more tricep help in bench? I definitely don't want to work any chest muscles, or VERY little, doing CGBP.

wasme said:
PR land.... good job Thomas. Nice numbers on the preachers as well!
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Thanks SImon.

atanocc said:
Ur arms are gonna get huge w/ that reppin! Strong lifting bud!
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Thanks AT.
 
For me, I have to play around with the weight and hand placement when I do CGP to isolate just the tri's and after several reps your chest is going to get involved with the pressing, but that's fine.
Do some close grip incline presses, talk about really taxing the tri's quick. I added mass to my tri's by doing heavy Skull crushers, weighted dips, and the HS tricep pressdown(go as heavy as you can). And just drop down in between sets and do tricep push-ups. Personally I've not done CGP's in several months simply because I get better feel from the other exercises I do.
 
Breakfast sounds yummy. You get those sausages at Sam's, right? We got the spinach/asiago ones the other night. Pretty fire, and 18g of pro/link isn't a bad add-in.

Something I picked up in a video with Antoine Vaillant was to add soy sauce into your eggs/whites while cooking - tastes pretty darn good and helps keep them from getting as dry - something to try if you run out of jalapeno juice!

Also, added 8oz of Jimmy Dean bfast sausage to 20oz of 93/7 ground turkey for my lunch today (cooked it all together and spiced it) and it was AWESOME. Really flavored the turkey and kept it from being so dry & well, nasty flavored. Easy way to drive calories (primarily fats) up if you don't feel like eating more food. Probably better for a keto diet, but I'm not a physique athlete ;)
 
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