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TGR's Modified PowerBuilding v2.0

Hyde said:
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.)
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Yup, SAMs. The spinach Asiago ones are really good. My favorite were the chipotle ones, but they stopped carrying them here.

Hyde said:
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!)
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I'll try that next week. I actually have some Tabasco Soy Sauce I need to use up.

Hyde said:
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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I like the taste of turkey, but have no hate for sausage either. Right now I'm focussing on total calories and macros. I won't be grinning on stage anytime soon.
 
Barbell Squat 412.5

Set 1 : 45x10
Set 2 : 135x5
Set 3 : 160x5
Set 4 : 190x3
Set 5 : 215x5
Set 6 : 245x5
Set 7 : 275x15 PR
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Set 8 : 245x5
Set 9 : 215x7

2 of the squats were cut out on editing. I remember hitting the 12th for a PR, thinking "I can barely breath", but still hitting the next 3.

I felt like I was going to hyperventilate on those...

SUPERSET:

Somersault Squats 180

Set 1 : 95x10
Set 2 : 115x10
Set 3 : 135x10 PR
Set 4 : 95x10

Lying Leg Curls 168

Set 1 : 100x10
Set 2 : 120x12
Set 3 : 80x6

My normal led curl machine is broken. This one has more of an arch and did not feel good at all on the back of my knee. My back was too toasted to do them standing or to do SLDL.

Bulgarian Split Squats 107.67

Set 1 : 65x10
Set 2 : 85x8 L Pr
Set 2 : 85x7 R Pr

INZER belt still isn't in. :(
 
Arse to grass squat PR! Very nice beastman!
 
Yeah, inzer is awful. I'm talking 3+ weeks awful.

Squats were good. Solid depth. High rep sets take some fortitude. After my 13 rep set last week I just sat there for a minute catching my breath.
 
liftandswim said:
Yeah, inzer is awful. I'm talking 3+ weeks awful.

Squats were good. Solid depth. High rep sets take some fortitude. After my 13 rep set last week I just sat there for a minute catching my breath.
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Man... I couldn't wait to get my belt off. I was breathing heavy as ****. Rested for a while editing the video, which is probably how I goofed it. The next set of 245 belt-less felt like a million pounds.
 
RegisterJr said:
Barbell Squat 412.5

Set 1 : 45x10
Set 2 : 135x5
Set 3 : 160x5
Set 4 : 190x3
Set 5 : 215x5
Set 6 : 245x5
Set 7 : 275x15 PR
Invalid Link Removed
Set 8 : 245x5
Set 9 : 215x7

2 of the squats were cut out on editing. I remember hitting the 12th for a PR, thinking "I can barely breath", but still hitting the next 3.

I felt like I was going to hyperventilate on those...

SUPERSET:

Somersault Squats 180

Set 1 : 95x10
Set 2 : 115x10
Set 3 : 135x10 PR
Set 4 : 95x10

Lying Leg Curls 168

Set 1 : 100x10
Set 2 : 120x12
Set 3 : 80x6

My normal led curl machine is broken. This one has more of an arch and did not feel good at all on the back of my knee. My back was too toasted to do them standing or to do SLDL.

Bulgarian Split Squats 107.67

Set 1 : 65x10
Set 2 : 85x8 L Pr
Set 2 : 85x7 R Pr

INZER belt still isn't in. :(
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15 reps on 3s week is unreal man! Plus that accessory work is solid. I need to do some BSS for my hips.

Should have ordered from House of Pain for the Inzer belt. Mine shipped 2 days after I ordered and I got it in a week
 
You taking after L&S and trying to be a Squat Master?? lol
Good job Thomas! Very inspiring!!!
 
I think I got winded just watching that set.....

That Inzer belt is gonna take 3 wks if it's in stock ready to roll lol....otherwise it'll be months. Pretty common to wait for a good belt though - trust me; it will be worth it when it's snug around your air-filled belly and you feel invincible.
 
joh408 said:
15 reps on 3s week is unreal man! Plus that accessory work is solid. I need to do some BSS for my hips.

Should have ordered from House of Pain for the Inzer belt. Mine shipped 2 days after I ordered and I got it in a week
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It was a 5's week. :(

Still ok with it tho.

I ordered Royal Blue, and I guess they don't keep those in stock.

turff49 said:
You taking after L&S and trying to be a Squat Master?? lol
Good job Thomas! Very inspiring!!!
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Thanks Turff! Just trying to be the best me. I'd still take his squat tho. Or bench..,

Hyde said:
I think I got winded just watching that set.....

That Inzer belt is gonna take 3 wks if it's in stock ready to roll lol....otherwise it'll be months. Pretty common to wait for a good belt though - trust me; it will be worth it when it's snug around your air-filled belly and you feel invincible.
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Nope. Not in stock. The website said they keep black in stock for faster shipping, but I ordered blue. I am super excited and I'm ok with the wait. It's better than having my Harbinger belt forever. Not comfortable AT ALL. Leaves bruises too...
 
RegisterJr said:
It was a 5's week. :(

Still ok with it tho.

I ordered Royal Blue, and I guess they don't keep those in stock.
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Fck... been out of the gym too long and mixed up my weeks. That's still amazing, 15 reps is cardio haha.

I gotcha, ya might be waiting a little bit longer
 
Dunno what I'm gonna do tomorrow. I've been at it 10 days straight and only 1 rest day in 20 days. If I feel up to it I'll start 3's week, if not I'll try and do some core and grip work. I don't feel run down yet.
 
liftandswim said:
Take a rest day!
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Hyde said:
^ This. You grow when you rest and recover.
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I hear you... My wife is enthused right now, and I don't want to be the reason she doesn't go. Surely I can do something productive to lifts without putting forth much effort/work? Core, cardio, etc?
 
RegisterJr said:
I hear you... My wife is enthused right now, and I don't want to be the reason she doesn't go. Surely I can do something productive to lifts without putting forth much effort/work? Core, cardio, etc?
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LISS for a short period, and some restorative core work/mobility/pump stuff for whatever could use attention. Bird Dogs, leg raises, ab wheel, plank stuff. But don't be torching yourself in circuits to failure, just get some moderate work in that won't diminish your ability to perform the following day. Core recovers pretty darn quick so use your best judgment.
 
Hyde said:
LISS for a short period, and some restorative core work/mobility/pump stuff for whatever could use attention. Bird Dogs, leg raises, ab wheel, plank stuff. But don't be torching yourself in circuits to failure, just get some moderate work in that won't diminish your ability to perform the following day. Core recovers pretty darn quick so use your best judgment.
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That sounds good.
 
Hyde said:
LISS for a short period, and some restorative core work/mobility/pump stuff for whatever could use attention. Bird Dogs, leg raises, ab wheel, plank stuff. But don't be torching yourself in circuits to failure, just get some moderate work in that won't diminish your ability to perform the following day. Core recovers pretty darn quick so use your best judgment.
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What about squat walkouts, farmers walks, calf crap, and abs?
 
RegisterJr said:
What about squat walkouts, farmers walks, calf crap, and abs?
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Supramaximal squat walkouts have the potential to be very taxing. Farmers walks too.

Why don't you just go in and ride the bike and then hit calves/abs. Could potentially kill 45 minutes or so.

Edit:
I'm not trying to stop you from working hard, but 1 rest day in 20 days in extreme brother.
 
RegisterJr said:
What about squat walkouts, farmers walks, calf crap, and abs?
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As long as you don't think it will interfere with your performance the following day. But understand too that heavy-ass squat walkouts (the only way they're of any benefit) might take a bit of gas. They need to be like a quarter-plate per side OVER your 1RM, and putting that on my back doesn't really sound like rest day material.

But if you think you're game, kill it I say.
 
liftandswim said:
Supramaximal squat walkouts have the potential to be very taxing. Farmers walks too.

Why don't you just go in and ride the bike and then hit calves/abs. Could potentially kill 45 minutes or so.

Edit:
I'm not trying to stop you from working hard, but 1 rest day in 20 days in extreme brother.
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Good option there. Not that the extra work wouldn't be helpful, but you have to weigh if it would be more helpful than the added restoration an off-day offers just peddling on the bike/hitting the eliptical w/ your wife. What's better for your deadlift - the added grip/traps/core building of farmers, or an off-day you haven't had in 10 days? These are questions only you can answer if you want optimal progress.
 
Thanks guys.

Ab and oblique work, then 1/1 sprints, then cycling.
 
RegisterJr said:
Thanks guys.

Ab and oblique work, then 1/1 sprints, then cycling.
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Even Chuck Vogelpohl took off-days - but when he did, he always did extra core work. And he's like the Chuck Norris of the powerlifting world.

"Chuck prefers his coffee half & half: half coffee grounds; half wood-grain alcohol." True statement.
 
RegisterJr said:
Thanks guys. Ab and oblique work, then 1/1 sprints, then cycling.
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Google Tony Gentilecore Pallof Press. He has a bunch of variations. I like the half-kneeling Pallof. Also look up his half-kneeling anti-rotation cable press with the rope attachment.

None taxing work but effective.

Edit:
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Sean1332 said:
Google Tony Gentilecore Pallof Press. He has a bunch of variations. I like the half-kneeling Pallof. Also look up his half-kneeling anti-rotation cable press with the rope attachment.

None taxing work but effective.

Edit:
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Big fan of pallof presses. Should be nice on a non taxing day
 
It took me forever to find your log!!!!!! :'(
 
Sean1332 said:
Google Tony Gentilecore Pallof Press. He has a bunch of variations. I like the half-kneeling Pallof. Also look up his half-kneeling anti-rotation cable press with the rope attachment.

None taxing work but effective.

Edit:
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I wish I had seen this last night. Told my wife this morning I needed a rest day because I didn't want to do cardio. lol

Thanks, these will be incorporated.

puccah8808 said:
It took me forever to find your log!!!!!! :'(
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Welcome Puccah! About dang time...
 
RegisterJr said:
I wish I had seen this last night. Told my wife this morning I needed a rest day because I didn't want to do cardio. lol Thanks, these will be incorporated. Welcome Puccah! About dang time...
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Haha, I searched and searched but nothing then finally!!!!! I feel super late to the party! :'(
 
It's been a while since my lower body had been this sore the day after training legs. Usually it's two days and isolated areas. My glutes, hams, and quads are all smashed. Foam rolling a little tonight I guess.
 
wasme said:
Dude, 275x15 = beast mode. Impressive as hell.
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X2 ...To say the least!! No wonder you're sore! You KILLED it!!
 
Barbell Bench Press 285

During warmup sets I did banded rows, lower foam rolling, and hamstring stretches.

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 120x5
Set 4 : 140x3
Set 5 : 180x5
Set 6 : 200x3
Set 7 : 225x1
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Set 8 : 245x1
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Set 9 : 265x1
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Set 10 : 285x0
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So, when I went to unrack I didn't get any assistance, then I let up and he started to lift. I think I could've had it otherwise. I dunno...

Set 11 : 250x2 (doubles PR)
Set 12 : 250x0
-I dunno if I waited too long, but I just couldn't unrack it.

Banded Bench 260

Set 1 : 200x9 (+2 PR)
Set 2 : 200x8
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Set 3 : 200x5

Barbell Reverse Grip Incline Bench Press 175.5

Set 1 : 95x10
Set 2 : 115x10
Set 3 : 135x9
Set 4 : 95x17

TRI-SET:

Reverse Incline Front Dumbbell Raise 14

Set 1 : 10x12
Set 2 : 10x12
Set 3 : 10x12

Banded O&B's 2.67

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

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 4 Lap/Rep
--
Pauses were needed on the above mentioned sets.

Awesome workout today. I didn't really feel the reverse inclines as much today. I'll switch that up next week.

Arms tomorrow? My glutes definitely are not ready for deads.

atanocc said:
Hell yea man. That was some great reppin! A lot of man power right there to rep 15 on 3s day!
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Thanks man (it was 5's day tho...)
 
You're form looked good on the bench. Maybe take the 1 rep of 265 out? Or lighten up during warm ups? Based on your numbers you should be able to get 285 easy.
 
mountainman33 said:
You're form looked good on the bench. Maybe take the 1 rep of 265 out? Or lighten up during warm ups? Based on your numbers you should be able to get 285 easy.
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Up to 225 were prescribed, everything over was added. So yeah, I guess I could take the 265 out. Last singles day I did 220, 240, 260, 280, so I just added 5 to all the lifts. I WILL hit 290 next time, so I'll skip the 270. Maybe hit 270 after the 290.
 
RegisterJr said:
Up to 225 were prescribed, everything over was added. So yeah, I guess I could take the 265 out. Last singles day I did 220, 240, 260, 280, so I just added 5 to all the lifts. I WILL hit 290 next time, so I'll skip the 270. Maybe hit 270 after the 290.
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I like that plan....and that attitude. :-)
 
Nice pressing! I think your spotter jumped in too quickly. You had that I believe. The spotter before that guy was better as he stepped back. 300 on the way!
 
I have no clue whether you would have got it or not because that spotter didn't even give you a chance to lift! Wow, I'd be a bit upset.

What I've found is you have to be VERY specific in your directions. Leave no room for guess work.
 
liftandswim said:
I have no clue whether you would have got it or not because that spotter didn't even give you a chance to lift! Wow, I'd be a bit upset.

What I've found is you have to be VERY specific in your directions. Leave no room for guess work.
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Absolutely this - I tell them about my countdown (3, 2, big breath as they start the liftoff), my nod that I've got the weight, don't hover, don't touch the bar unless I say help/get absolutely pinned/become unconscious, and how many reps I'm attempting.

Great lifting - why no pause on the 265 single like the others? If the pause is important to you, make it happen EVERY single/low rep set (for me, it's under 8 reps). Your arch & legdrive & grip position all look like they're doing very well for you, but you don't look very stable rowing the bar down to your chest on 265 & 285. It looks like it kind of plops down the 2nd half of the way, and the 285 set is a SLOW decent (giving up some potential stored energy for when the press begins). I did the same thing this past saturday. 295 plopped down, but it was light enough that when I got the press command I was able to shoot it up. When 305 came up it felt heavy and while my back stayed tight on the descent, I bet I took 3 seconds to row it down. I came 3 in off my chest and it died lol.
 
Awesome job, Thomas!!! :)
 
kenpoengineer said:
Nice pressing! I think your spotter jumped in too quickly. You had that I believe. The spotter before that guy was better as he stepped back. 300 on the way!
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Thanks Mark. Yeah, he was a little quick..

liftandswim said:
I have no clue whether you would have got it or not because that spotter didn't even give you a chance to lift! Wow, I'd be a bit upset.

What I've found is you have to be VERY specific in your directions. Leave no room for guess work.
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The first guy, I was very specific. They were working out together so I just assumed the other guy heard me too. I didn't ask for any help after that last set because of it.

Hyde said:
Absolutely this - I tell them about my countdown (3, 2, big breath as they start the liftoff), my nod that I've got the weight, don't hover, don't touch the bar unless I say help/get absolutely pinned/become unconscious, and how many reps I'm attempting.

Great lifting - why no pause on the 265 single like the others? If the pause is important to you, make it happen EVERY single/low rep set (for me, it's under 8 reps). Your arch & legdrive & grip position all look like they're doing very well for you, but you don't look very stable rowing the bar down to your chest on 265 & 285. It looks like it kind of plops down the 2nd half of the way, and the 285 set is a SLOW decent (giving up some potential stored energy for when the press begins). I did the same thing this past saturday. 295 plopped down, but it was light enough that when I got the press command I was able to shoot it up. When 305 came up it felt heavy and while my back stayed tight on the descent, I bet I took 3 seconds to row it down. I came 3 in off my chest and it died lol.
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After pausing the 245 I thought maybe pausing the 265 would take a little more out of me and prevent the 285. I see what you mean on the descent. I'll have to work on that. I haven't videoed bench much so I didn't know where I needed improvement. I'll do so more often.

puccah8808 said:
Awesome job, Thomas!!! :)
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Thanks Puccah!
 
Very impressive! I hate your spotter screwed up though! That really sucks! You so had that!!
 
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