TGR's Modified PowerBuilding v2.0

Barbell Bench Press 262.5

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 120x5
Set 4 : 140x5
Set 5 : 170x5
Set 6 : 190x3

5s pause on chest-
Set 7 : 215x1
Set 8 : 225x1
Set 9 : 225x1
Set 10 : 225x1
Set 11 : 225x1

TnG-
Set 12 : 225x5

Barbell Deadlift 315

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

Hold at top-
Set 5 : 315x1
Set 6 : 315x1
Set 7 : 315x1
Set 8 : 315x1
Set 9 : 315x1

SUPERSET:

Leverage Chest Press 116.67

Weight per side-

Set 1 : 45x35
Set 2 : 70x20

DROP SET-
Set 3 : 70x20
Set 4 : 45x10

Dumbbell Side Bend 112.5

Set 1 : 75x15
Set 2 : 75x10

Notes:

Unracking was tough today. I'm going to take a week or two off of arms. Ever since that week I did them twice I've had discomfort/weakness.

Everything else was ok and easy. Not feeling great,
 
Great workout there! How long does it take you to complete your workout?
 
MARK_ said:
Great workout there! How long does it take you to complete your workout?
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I get between 1:15:00-1:20:00 on weekdays.

Today took 1:10:00. Thanks Mark!
 
I started warming up DLs after my bench of 215. Normally I don't do compounds on the same day.
 
That looks like a good moderate workout. You didn't push it, kept the reps low on the heavier sets.
You need to get some rest and kick that bug before it gets a strong hold on you.
 
turff49 said:
That looks like a good moderate workout. You didn't push it, kept the reps low on the heavier sets.
You need to get some rest and kick that bug before it gets a strong hold on you.
Click to expand...

I understand what you're saying.... It's just hard to, There wasn't any part of me that wanted to rest today.

If It's not better tomorrow AM I will sleep in.
 
Nice deload work. Lol at those weights are my maxes! Hope your cold passes quickly. I woke up this morning with a mild sore throat-I can't cut a break here!!
 
kenpoengineer said:
Nice deload work. Lol at those weights are my maxes! Hope your cold passes quickly. I woke up this morning with a mild sore throat-I can't cut a break here!!
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Thanks, thanks, and I hope so. I hope your throat doesn't get like this. Hurts to swallow, hurts to cough.

RegisterJr said:
I do microwave sometimes too. Every 60s I mix it tho. It seems to blow up like a balloon if I don't,
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^^ My 10,000th post. Sweet...
 
Definitely didn't show that you don't feel well! Hope the sore throat goes away quick!
 
Feelin not 100% and finished that session?? Damn props! But yea keep them arms fresh for bench day makes a difference. I can't imagine killin arms a day or two away from bench day woof! Still strong pressing tho man.
 
Thanks AT. I'll figure something out different...

Went to bed at 8pm last night with NyQuill and 1/2s G8. Up all night coughing, hurting like heck. I decided to call in to work. I didn't get out of bed until 2 in the afternoon, reluctantly. I'm not sure if I feel better or not. I thought I was getting better until last night.

Rest day, obviously. We'll see what happens tomorrow.
 
Thanks AT. I'll figure something out different...

Went to bed at 8pm last night with NyQuill and 1/2s G8. Up all night coughing, hurting like heck. I decided to call in to work. I didn't get out of bed until 2 in the afternoon, reluctantly. I'm not sure if I feel better or not. I thought I was getting better until last night.

Rest day, obviously. We'll see what happens tomorrow.
 
Feel better soon, Thomas! Knock on wood, but I've been able to not get sick this winter. Winter isn't over yet tho! :D
 
puccah8808 said:
Feel better soon, Thomas! Knock on wood, but I've been able to not get sick this winter. Winter isn't over yet tho! :D
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Thanks Puccah.
 
Aww man that stinks! Rest up and feel better!! :(
 
wasme said:
Feel better bro
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Thanks Simon.

Felt like crap up until midnight when I decided to take another dose of NyQuill. When I woke up at 0400 the throat was a little better, and I started coughing up the gunk (which means I'm near the end).

Even better now at 0700. I may do some light speed squats or banded speed squats today. Just to get the blood flowing.

I didn't track calories yesterday but I think I had about 2K, with 1300 coming at dinner to cram something in. 211.2# this morning.
 
I feel for you Thomas! Sore throat here kept me up the night before last, off work on Friday and from my workout yesterday! Did you have the flu shot? I did, so the symptoms are headache and sore throat. People in my office are dropping like flies! Get better bro.
 
Ughhh, I don't believe in flu shots...most people get sick after getting one lol!
Rest, vitamin C, and sex will make you feel better!
 
Lol yep^^ perfect!!
 
kenpoengineer said:
I feel for you Thomas! Sore throat here kept me up the night before last, off work on Friday and from my workout yesterday! Did you have the flu shot? I did, so the symptoms are headache and sore throat. People in my office are dropping like flies! Get better bro.
Click to expand...

No headache outside of dehydration, and no flu shot.

turff49 said:
Ughhh, I don't believe in flu shots...most people get sick after getting one lol! Rest, vitamin C, and sex will make you feel better!
Click to expand...

I'm not a believer either...

We unfortunately are playing keep-away tho. She gets sick easily.

love2liftkat said:
Lol yep^^ perfect!!
Click to expand...

You guys...


No belt today-

Barbell Squat 247.5

All explosive, low bar-

Set 1 : 45x10
Set 2 : 45x5
Set 3 : 135x5
Set 4 : 160x5
Set 5 : 190x3
Set 6 : 225x3
BANDED SQUATS HERE---
Set 7 : 225x3 3s pauses
Set 8 : 135x3 5s pauses

Banded Squats 247.5

Low bar, explosive; set a timer on the ground and did a set a minute on the minute until I couldn't hit 3 explosively-
Band attached to DBs at the bottom-

Set 1 : 225x3
Set 2 : 225x3
Set 3 : 225x3
Set 4 : 225x3
Set 5 : 225x3
Set 6 : 225x3
Set 7 : 225x3
Set 8 : 225x2
Go to pause squats...


Barbell Shoulder Press 160

Set 1 : 45x8
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 100x3
Set 5 : 120x3
Set 6 : 140x3
Set 7 : 150x2
Set 8 : 135x4

SUPERSET:

Dumbbell Bent Over Delt Raise 40

Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10

Banded O&B's 4

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

Bulgarian Split Squats 120

Set 1 : 90x10 L
Set 2 : 90x10 R
Set 3 : 70x10 L
Set 4 : 70x10 R

I felt really drained at the start of the superset.

The squats weren't hard really, but I got my HR up a bit.
 
Can't believe you went in, feeling like that.... you are trooper my friend... or a dumbass! lol

-- funny how hard it is to stay away though isn't it...
 
Nice work man. When I'm sick I gotta go to the gym, get the blood moving it helps me feel a little bit more normal.
 
wasme said:
Can't believe you went in, feeling like that.... you are trooper my friend... or a dumbass! lol -- funny how hard it is to stay away though isn't it...
Click to expand...
capo180 said:
Nice work man. When I'm sick I gotta go to the gym, get the blood moving it helps me feel a little bit more normal.
Click to expand...

It really drained me, but after sitting around all day yesterday I'm glad I went. I know tomorrow I'll be even more energetic and better feeling. Thanks guys.
 
wasme said:
Can't believe you went in, feeling like that.... you are a dumbass! lol
Click to expand...

Why you gotta be so rude...lol ;)

That was pure awesomeness that you were able to get that done when you don't feel good!! Sure hope it helped knocked it out!!
 
atanocc said:
Nice volume man solid session
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Thanks AT.

love2liftkat said:
Why you gotta be so rude...lol ;) That was pure awesomeness that you were able to get that done when you don't feel good!! Sure hope it helped knocked it out!!
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You know how those Canadians are...

I think I'm near the tail end of whatever I have. Coughed a lot of it up last night and the throat isn't hurting as bad.
 
Barbell Bench Press 286

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 95x5
Set 4 : 120x5
Set 5 : 140x3
Set 6 : 175x3
Set 7 : 195x3
Set 8 : 220x9 (9's PR?; 1 shy of a total volume PR)**
Set 9 : 195x3
Set 10 : 175x15

Banded Incline Bench Press 191.17

No bands-
Set 1 : 45x3
Set 2 : 135x3
+ BANDS
Set 3 : 135x8
Set 4 : 155x7
Set 5 : 145x8
Set 6 : 135x8
No Bands-
Set 7 : 135x8

SUPERSET:

Cable Front Raise 26.67

Set 1 : 20x10
Set 2 : 17.5x10
Set 3 : 15x10
Set 4 : 12.5x10

(I don't know how this compares to actual weight. On another machine I start with 50's and maybe drop to 40 after 3-4 sets)

Banded Face Pull 2.67
-Straight arms, pull out to the side and squeeze-

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

I've been doing inclines on shoulder days, so I don't know how my strength compares following benching. I do know my numbers are down, and after that set of 220 I felt like I was on a straight decline in strength. I think it's the sickness still lingering because warmup felt great...

Also... I used a different bench today. This one is lower to the ground and has a step for spotters to stand. Without measuring, does anyone know which one I should get used to? It took me longer to get a good setup than normal, but being a tad lower I may be able to get flat feet.

What is tournament standards?

I may take 1+ day(s) off if I'm not significantly better tomorrow. I should've shaken this already.
 
Strong work Thomas!! Definitely wouldn't be a bad idea to let your body rest and fight off the rest of that junk!
 
RegisterJr said:
Barbell Bench Press 286 Set 1 : 45x10 Set 2 : 45x10 Set 3 : 95x5 Set 4 : 120x5 Set 5 : 140x3 Set 6 : 175x3 Set 7 : 195x3 Set 8 : 220x9 (9's PR?; 1 shy of a total volume PR)** Set 9 : 195x3 Set 10 : 175x15 Banded Incline Bench Press 191.17 No bands- Set 1 : 45x3 Set 2 : 135x3 + BANDS Set 3 : 135x8 Set 4 : 155x7 Set 5 : 145x8 Set 6 : 135x8 No Bands- Set 7 : 135x8 SUPERSET: Cable Front Raise 26.67 Set 1 : 20x10 Set 2 : 17.5x10 Set 3 : 15x10 Set 4 : 12.5x10 (I don't know how this compares to actual weight. On another machine I start with 50's and maybe drop to 40 after 3-4 sets) Banded Face Pull 2.67 -Straight arms, pull out to the side and squeeze- Set 1 : 2x10 Set 2 : 2x10 Set 3 : 1x10 Set 4 : 1x10 I've been doing inclines on shoulder days, so I don't know how my strength compares following benching. I do know my numbers are down, and after that set of 220 I felt like I was on a straight decline in strength. I think it's the sickness still lingering because warmup felt great... Also... I used a different bench today. This one is lower to the ground and has a step for spotters to stand. Without measuring, does anyone know which one I should get used to? It took me longer to get a good setup than normal, but being a tad lower I may be able to get flat feet. What is tournament standards? I may take 1+ day(s) off if I'm not significantly better tomorrow. I should've shaken this already.
Click to expand...
Between the amount of pressing and lifting you've been doing and being sick you probably do need a couple straight rest days.
Personally I do inclines on chest day and not shoulder days and my shoulder day is Wed and Chest on Sunday simply to give the delts enough recovery time.
I don't have a clue what tournament standard is but I much prefer a low bench where I can drive with my heals.
Still, you pushed through and had an awesome session! Now get some rest!
 
RegisterJr said:
What is tournament standards?
Click to expand...

I always bench at the fitness chain closer to me because the benches are higher and I get a better arch. My old bbuilder gym that I pull and have been squatting at has these crappy short benches & I can't stand them. Maybe if I was 5'6".

Per the USPA's rule book, for an example.

"Item 5. Bench
2.5.1. The bench shall be of sturdy construction for maximum stability and conform to the
following dimensions:
2.5.2 Length - not less than 1.22 m and shall be flat and level.
2.5.3 Width - not less than 29 cm and not exceeding 32 cm.
2.5.4 Height - not less than 42 cm and not exceeding 45 cm measured from the floor to the top of the
padded surface of the bench without it being depressed or compacted. The height of the uprights on
both adjustable and non-adjustable benches shall be a minimum of 82 cm to a maximum of 100 cm
measured from the floor to the bar rest position.
2.5.5 Minimum width between insides of bar rests shall be 110 cm.
2.5.6 The head of the bench shall extend 22 cm beyond the center of the uprights with a tolerance of 5
cm either way. "
 
love2liftkat said:
Strong work Thomas!! Definitely wouldn't be a bad idea to let your body rest and fight off the rest of that junk!
Click to expand...

Thanks Kat. I know, I know...

turff49 said:
Between the amount of pressing and lifting you've been doing and being sick you probably do need a couple straight rest days. Personally I do inclines on chest day and not shoulder days and my shoulder day is Wed and Chest on Sunday simply to give the delts enough recovery time. I don't have a clue what tournament standard is but I much prefer a low bench where I can drive with my heals. Still, you pushed through and had an awesome session! Now get some rest!
Click to expand...

I honestly don't know which I prefer because I'm kinda new to this lower bench. I could see it working with continued use, however, I had all kinds of "adjustment cramps".

If I'm not better tomorrow I'll take a rest day and go see a doc. I have some prescription cough stuff I never used last time (lol) and I'll take some of that tonight.

Hyde said:
I always bench at the fitness chain closer to me because the benches are higher and I get a better arch. My old bbuilder gym that I pull and have been squatting at has these crappy short benches & I can't stand them. Maybe if I was 5'6". Per the USPA's rule book, for an example. "Item 5. Bench 2.5.1. The bench shall be of sturdy construction for maximum stability and conform to the following dimensions: 2.5.2 Length - not less than 1.22 m and shall be flat and level. 2.5.3 Width - not less than 29 cm and not exceeding 32 cm. 2.5.4 Height - not less than 42 cm and not exceeding 45 cm measured from the floor to the top of the padded surface of the bench without it being depressed or compacted. The height of the uprights on both adjustable and non-adjustable benches shall be a minimum of 82 cm to a maximum of 100 cm measured from the floor to the bar rest position. 2.5.5 Minimum width between insides of bar rests shall be 110 cm. 2.5.6 The head of the bench shall extend 22 cm beyond the center of the uprights with a tolerance of 5 cm either way. "
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Such a huge window, really. I mean, a few inches is a lot. Lol

I bet they're in that range but I'll measure anyway. Are the benches varies at comps? If so, maybe I need to consistently swap so that I'm prepared for change.
 
RegisterJr said:
Thanks Kat. I know, I know...



I honestly don't know which I prefer because I'm kinda new to this lower bench. I could see it working with continued use, however, I had all kinds of "adjustment cramps".

If I'm not better tomorrow I'll take a rest day and go see a doc. I have some prescription cough stuff I never used last time (lol) and I'll take some of that tonight.



Such a huge window, really. I mean, a few inches is a lot. Lol

I bet they're in that range but I'll measure anyway. Are the benches varies at comps? If so, maybe I need to consistently swap so that I'm prepared for change.
Click to expand...

They have been different models but they never feel like they're shorter than the ones I use - but the old ones at the gym I hate definitely feel shorter. I'd say if you can tell there's a good difference, don't bother with it. That being said, especially if you compete in multiple feds, you're definitely gonna have to use all kinds of different equipment - meets are never like the gym. Fortunately for me, I train on junk so every time I'm at a meet it feels a lot better/easier than I'm used to.
 
Hyde said:
They have been different models but they never feel like they're shorter than the ones I use - but the old ones at the gym I hate definitely feel shorter. I'd say if you can tell there's a good difference, don't bother with it. That being said, especially if you compete in multiple feds, you're definitely gonna have to use all kinds of different equipment - meets are never like the gym. Fortunately for me, I train on junk so every time I'm at a meet it feels a lot better/easier than I'm used to.
Click to expand...
I dunno if I'll do more than one, but based off you guys they seem addictive. My gym isn't PL friendly. They told me to bring chains at my own risk (I would be kicked out if someone complains) and curling in the squat rack is common practice. I literally had a guy ask me if I was done, and said "you'll thank me tomorrow because you'll be less sore". I said, sure, I can OHP off something else (I was finishing squats). He said, "ok, I have to do my arms". No lie...
 
The gym I do all my upper body work definitely isn't. We've kind of got a niche there though because a lot of the personal trainers like us because we tend to focus on the important stuff, put away our weights, and are helpful & pleasant (best way to keep from getting kicked out seems to be to kill em with kindness). I don't use any chains, but bands are common (they don't make any noise).

Sorry your gym is full of idiots, but they're everywhere. I just chalk it up ignorance. They just haven't had the breakthroughs you have. And they prob never will lol
 
Hyde said:
The gym I do all my upper body work definitely isn't. We've kind of got a niche there though because a lot of the personal trainers like us because we tend to focus on the important stuff, put away our weights, and are helpful & pleasant (best way to keep from getting kicked out seems to be to kill em with kindness). I don't use any chains, but bands are common (they don't make any noise). Sorry your gym is full of idiots, but they're everywhere. I just chalk it up ignorance. They just haven't had the breakthroughs you have. And they prob never will lol
Click to expand...

So far I'm the only one who uses bands. I think it'll catch on eventually because all eyes are on me when I do anything banded; even stretches and warmups.

Rest day and I didn't go to work either. Up all night coughing. I'm going to go into the Solantic here soon and see if I can get a Z-pak or something.
 
Congrats on the bench volume PR! I'm so blessed to have my own gym! Your gym seems to cater to the idiots! If someone complains about your chain use then they kick you out! Wow!!
 
kenpoengineer said:
Congrats on the bench volume PR! I'm so blessed to have my own gym! Your gym seems to cater to the idiots! If someone complains about your chain use then they kick you out! Wow!!
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It's very corporate gym-y.

Thanks Mark.
 
Rest up and feel better!
 
Just got a shot in my butt and will get a RX on the way out. Supposedly this will speed up my recovery.

I hope, at least.
 
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