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TGR's Modified PowerBuilding v2.0

I think low-bar will suit you well once your accustomed to it. At the moment, you don't seem to be staying as upright as you should be with a traditional high bar squat (this could be due to a number of factors...including the angling of the video). With low-bar, a little lean like you have, isn't as big of a deal.

Congrats on the PR!
 
wasme said:
Have a good hunt this weekend... Nice lift... 370!
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Thanks Simon.

liftandswim said:
I think low-bar will suit you well once your accustomed to it. At the moment, you don't seem to be staying as upright as you should be with a traditional high bar squat (this could be due to a number of factors...including the angling of the video). With low-bar, a little lean like you have, isn't as big of a deal. Congrats on the PR!
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That last squat I definitely felt some give in my core, hence the huge lean. The previous ones, I'm not sure why. They felt ok. I'll focus on that a little more.
 
Think compressing and bracing your core like a cylinder. Think rigid, not necessarily upright. Works for me. Don't overextend in an effort to remain upright.
 
RegisterJr said:
You eat meat, don't you?
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Without a face. Lol
I try not to eat so much of it. If I think too much about it, I get sick. :/ so weird....
 
puccah8808 said:
Without a face. Lol
I try not to eat so much of it. If I think too much about it, I get sick. :/ so weird....
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Well, I plan on shooting the face off. :)
 
I was stuck in the office for a little bit today because my trainee had a class to take. I broke down and bought a breakfast bowl that I saw everyone eating. Wasn't worth it... Now I have to eat a smaller dinner. ?
 
RegisterJr said:
I was stuck in the office for a little bit today because my trainee had a class to take. I broke down and bought a breakfast bowl that I saw everyone eating. Wasn't worth it... Now I have to eat a smaller dinner. ?
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The work you put in, call it a cheat and carry on.
 
wasme said:
The work you put in, call it a cheat and carry on.
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I'm not stressing over it, but I'll stick to my goals. If I can't stick to a slow cut I'll end up with a binge cut, and that's no good.
 
Wow, I stay busy at work today and this thread just reads on, and on, and on...

Congrats on those squats. Vids look good too!

Can't shoot the face off...use it to make soup, eggs and brains, and sautéed tongue...

Good luck this weekend!
 
Little late, but I agree with LnS that I think you'll do good with lower bar. It doesn't have to be an exact spot low, just in the groove man, in the groove.

Solid numbers today ma man
 
I always lean forward too much and grind on 90+% high-bar squats. But with low-bar, my chest stays perfectly the same every rep, even true maxes - if you're like me, the lower position will mesh naturally with your tendencies and take that out of the equation.

Isn't 370 a PR for you? Awesome depth, left nothing to doubt. Excellent work!
 
rob112 said:
Little late, but I agree with LnS that I think you'll do good with lower bar. It doesn't have to be an exact spot low, just in the groove man, in the groove. Solid numbers today ma man
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Thanks Rob. If I am correct, low bar is just above or at (approx) the raer delts?

Hyde said:
I always lean forward too much and grind on 90+% high-bar squats. But with low-bar, my chest stays perfectly the same every rep, even true maxes - if you're like me, the lower position will mesh naturally with your tendencies and take that out of the equation. Isn't 370 a PR for you? Awesome depth, left nothing to doubt. Excellent work!
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370 is a PR for me. I erased a lot of older squat logs because I know I wasn't hitting depth (at least not consistently), so no matter how I look at it, it's a PR.

Gonna good off today on pause benching, then off for a couple days and start of a deload with form practice on squats and deads.
 
Chest goof off day before deload

1m rests; with the exception of 3m on any bench over 200.

Barbell Bench Press 285

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 120x5
Set 4 : 140x5
Set 5 : 185x5

2s pause bench-
Set 6 : 200x3
Set 7 : 225x3
Set 8 : 245x0*
(My triceps cramped up trying to lift off. This is well below my lift-off Max)

TnG
Set 9 : 225x8
Max I've pressed 225, 1 short of a total volume PR.

2s Pause-
Set 10 : 225x4

TnG-
Set 11 : 185x14

Barbell Incline Bench Press 225.5

Set 1 : 45x3

Start SUPERSET with Delt Raises-

Set 2 : 135x3
Set 3 : 165x3
Set 4 : 185x3
Set 5 : 205x3
Set 6 : 135x15

Dumbbell Bent Over Delt Raise 42
-Heel on 2.5 plates

Set 1 : 30x12
Set 2 : 30x12
Set 3 : 30x12
Set 4 : 30x12
Set 5 : 30x12

30s rests-

Horizontal Presses 6.67

Set 1 : 5x10
Set 2 : 5x8
Set 3 : 5x8
Set 4 : 5x6

Chest and delts had a good pump. I think I've done too much pressing this week. Time for some rest.
 
Squats looked good to me with maybe the bar seemingly too high on your body? It looked like it was digging into the neck in the angle of the video. Is this true or was it the video angle?
 
kenpoengineer said:
Squats looked good to me with maybe the bar seemingly too high on your body? It looked like it was digging into the neck in the angle of the video. Is this true or was it the video angle?
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It didn't feel like it, and the best I can tell looking back at the video it's sitting on top of my traps. I can definitely see that I'm leaning forward more trying to come back up. I'm still relatively new to squats and the proper form, so I'll just keep at it...

Now that I think about it, I think I use low bar on GMs. Shouldn't be too hard of a transition then...
 
Oh, weighed in at 213.8 this morning pre-BM. Aiming for 190-195.
 
RegisterJr said:
It didn't feel like it, and the best I can tell looking back at the video it's sitting on top of my traps. I can definitely see that I'm leaning forward more trying to come back up. I'm still relatively new to squats and the proper form, so I'll just keep at it... Now that I think about it, I think I use low bar on GMs. Shouldn't be too hard of a transition then...
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Squats are new to me as well. I've felt that bar dig into my neck and worry about damaging my neck vertebrae. So, I'm watching, learning and passing it on.
 
RegisterJr said:
Thanks Rob. If I am correct, low bar is just above or at (approx) the raer delts? 370 is a PR for me. I erased a lot of older squat logs because I know I wasn't hitting depth (at least not consistently), so no matter how I look at it, it's a PR. Gonna good off today on pause benching, then off for a couple days and start of a deload with form practice on squats and deads.
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Yea but, really, it doesn't have to be exactly a certain low or high. I always pull myself up in front of the bar, and then squeeze everything in my back tight as I slide down and the bar just finds its groove. Everyone's is a little different. Like Layne Norton and Blaine Sumner have very low bar, and chad Wesley smith has a medium low bar. Just try to find a spot you can get tight as **** at.
 
RegisterJr said:
Chest goof off day before deload 1m rests; with the exception of 3m on any bench over 200. Barbell Bench Press 285 Set 1 : 45x5 Set 2 : 95x5 Set 3 : 120x5 Set 4 : 140x5 Set 5 : 185x5 2s pause bench- Set 6 : 200x3 Set 7 : 225x3 Set 8 : 245x0* (My triceps cramped up trying to lift off. This is well below my lift-off Max) TnG Set 9 : 225x8 Max I've pressed 225, 1 short of a total volume PR. 2s Pause- Set 10 : 225x4 TnG- Set 11 : 185x14 Barbell Incline Bench Press 225.5 Set 1 : 45x3 Start SUPERSET with Delt Raises- Set 2 : 135x3 Set 3 : 165x3 Set 4 : 185x3 Set 5 : 205x3 Set 6 : 135x15 Dumbbell Bent Over Delt Raise 42 -Heel on 2.5 plates Set 1 : 30x12 Set 2 : 30x12 Set 3 : 30x12 Set 4 : 30x12 Set 5 : 30x12 30s rests- Horizontal Presses 6.67 Set 1 : 5x10 Set 2 : 5x8 Set 3 : 5x8 Set 4 : 5x6 Chest and delts had a good pump. I think I've done too much pressing this week. Time for some rest.
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You've been going all balls out, probably a couple days rest and recoup will do wonders for you. You still had an insane workout!
Might need to start supplementing with some taurine, helps cut down on the cramping. For me it's better than potassium. Enjoy the hunt this weekend man!!
 
wasme said:
Enjoy the weekend Thomas, well deserved.
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I'm glad for it, too. I don't know If I'd take the day(s) off without. I may play around with your routine for my deload next week. I could use some hellish volume.
 
PX White down and headed to the stand. It's a perfect stand in for coffee-liquids when hunting.
 
justanotherj said:
I go crazy on energy drinks when I go hunting at the crack ass of dawn. Rockstar Hydration oranges get a huge boost in sales whenever I go down to FL
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I also like taking STIMUL8 in the stand, but the water that's added to it wants to come out. That's also why I don't do coffee before getting in the stand either. I keep water to sip on if my mouth gets dry, but that's it.

I got most of my gallon in before lunch today so I don't have to go this afternoon. Lol

Man, it is WARM. Was 40° when I got outta the stand this morning and close to 70° now. Should've taken some layers off...
 
Since you went shooting...

Invalid Link Removed
 
Well, no deer. We did get to have venison burgers Saturday though.

Today starts deload week. I have no clue how I'm going to do this. Prob bench and DL today, maybe pauses. No crazy weight.

I'm also starting MASS 550 today. Yeah buddy.
 
RegisterJr said:
Well, no deer. We did get to have venison burgers Saturday though. Today starts deload week. I have no clue how I'm going to do this. Prob bench and DL today, maybe pauses. No crazy weight. I'm also starting MASS 550 today. Yeah buddy.
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Are you doubling up on the Mass 550 or adding any additional Pure Test to it?
 
turff49 said:
Are you doubling up on the Mass 550 or adding any additional Pure Test to it?
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I'm going to do 4/day for 60, and start PURE TEST and Rev PCT at the end. I've only used DAA maybe 3 times prior (and never any PH), so I expect a great return for this.
 
RegisterJr said:
I'm going to do 4/day for 60, and start PURE TEST and Rev PCT at the end. I've only used DAA maybe 3 times prior (and never any PH), so I expect a great return for this.
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Sounds good! I've ran that same setup as a PCT before. Worked great for me. I think you'll be surprised around week 3...
 
DELOAD DAY 1:

1m Rests on everything AFTER changing weights (if needed)

Barbell Bench Press 262.5

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 120x5
Set 4 : 140x3
Set 5 : 180x3

3 SECOND PAUSES-
Set 6 : 200x3
Set 7 : 225x3 (start SS w/ DL W/U)
Set 8 : 225x3

TnG-
Set 9 : 225x5
Set 10 : 225x5
Set 11 : 200x8

Barbell Deadlift 374

All Chalk-less

Belt-less-
Set 1 : 160x5
Set 2 : 200x5
Set 3 : 235x3
Set 4 : 300x3
Set 5 : 340x3
Set 6 : 340x3

+Belt
Set 7 : 340x3

Belt-Less, hold at top for as long as possible-
Set 8 : 315x1
Set 9 : 315x1
Set 10 : 315x1
Set 11 : 315x1

These wore me out.

SUPERSET:

Kroc Row 179.17
All strapped; grip was shot-

Set 1 : 125x13
Set 2 : 100x15

Dumbbell Bench Press 100

Set 1 : 60x20
Set 2 : 60x15

Wife was ready to go.

Is this ok for a deload? I was thinking of do even lighter on Thursday as a repeat.

turff49 said:
Sounds good! I've ran that same setup as a PCT before. Worked great for me. I think you'll be surprised around week 3...
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You think I should go longer? I didn't want to go beyond the recommended dosing. I've felt good on DAA alone, so figured this was the shiz for me.
 
RegisterJr said:
Is this ok for a deload? I was thinking of do even lighter on Thursday as a repeat.



You think I should go longer? I didn't want to go beyond the recommended dosing. I've felt good on DAA alone, so figured this was the shiz for me.
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When I deload, I will typically go 50% of normal weight.

And Mass550 at 90 days won't hurt any ;)
 
Looks fine to me.

On Thursday, shed a bit of the deadlift volume (I'd drop the belted work) and maybe select a less-taxing rowing variant than krocs. Just a thought
 
liftandswim said:
Looks fine to me.

On Thursday, shed a bit of the deadlift volume (I'd drop the belted work) and maybe select a less-taxing rowing variant than krocs. Just a thought
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I only did one set with a belt. You mean only drop that one, or stop before that point? I also figured if I needed chalk to pull it that it was too heavy.

I her ya on Krocs. The plan was high rep machine work but the resolutioners had ALL of them tied up today. I'll manage tomorrow.

I was planning to do the squats with OHP. Any suggestions on those? Plan is on squats to not go above 225 and to play with low bar.
 
RegisterJr said:
I only did one set with a belt. You mean only drop that one, or stop before that point? I also figured if I needed chalk to pull it that it was too heavy. I her ya on Krocs. The plan was high rep machine work but the resolutioners had ALL of them tied up today. I'll manage tomorrow. I was planning to do the squats with OHP. Any suggestions on those? Plan is on squats to not go above 225 and to play with low bar.
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Ah, just glossed over it so I missed that. But yeah just hit some singles with 315 or something. Really think about technique.

Squats, I'd do something similar to what you did today percentage wise. Play with low bar however you want, just don't kill yourself. OHP really doesn't matter what you do. In my opinion, it's not taxing enough to affect the aim of the deload. Unless you do like 10 work sets lol.
 
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