TGR's Modified PowerBuilding v2.0

turff49 said:
Rest is ultimately more important this time. You feel bad enough to go home and to bed then it's definitely bad. Rest up man. And rest again tomorrow!
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wasme said:
When you wake here and there just have a shake... at least that will get some protein in ya. Hope you feel better buddy
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LizKing531 said:
Rest up and get well brother! You've been putting in some good work - now for some solid recovery
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Thanks guys. I stayed in bed all afternoon and night. I don't feel like I have it in me to do much today, so I'll probably just do what I can around the house.

On my DL AMRAP yesterday my right pec felt "pulled" on the last two reps. Not sure what that's all about. It kinda feels sore today. Nothing painful, just like mediocre DOMs.
 
I get that too sometimes I was told its when the bar get out in front of u If I feel it I just quit don't need to pull or tear it
 
Sorry you don't feel so hot. It's good you're getting some rest in. Especially with the intense workouts you been doing lately. Hope you are feeling better after the weekend
 
S L A C K E R !!!!


Lol. Rest and recuperate. The iron will patiently wait!
 
I decided to do Shoulders and Back today because I'm a bit behind.

Barbell Shoulder Press 170
(Pull Aparts done with pro light mini)

Set 1 : 45x10 +10 PullAparts
Set 2 : 70x5 +10 PullAparts
Set 3 : 90x5 +10 PullAparts
Set 4 : 105x3 +10 PullAparts
Set 5 : 120x5
+Belt
Set 6 : 135x5
+Wr Wraps
Set 7 : 150x4 (4's PR)
Set 8 : 135x5
Set 9 : 120x9 +10 PullAparts

I MAY have gotten a fifth in 150, but my lower back cramped. Who knows.

Resume 1m Rests-

Barbell Bent Over Row 270

Set 1 : 45x8 +10 PullAparts
Set 2 : 135x8 +10 PullAparts
Set 3 : 185x8 +10 PullAparts
+Straps
Set 4 : 205x8 PR +10 PullAparts
Set 5 : 205x8 +10 PullAparts
Set 6 : 225x5 PR +10 PullAparts
Set 7 : 225x6 PR +10 PullAparts
Set 8 : 205x5 +10 PullAparts
Set 9 : 135x21 Vol PR +10 PullAparts

I wish I would've thought to use straps previously...
I focused on a strict 45°. Naturally I want to stand parallel with the floor for some reason.

SUPERSET:
Stretchers+BentRaise+10 PullAparts

Meadows Stretchers 190

Set 1 : 140x10
Set 2 : 150x8
Set 3 : 150x8

Dumbbell Bent Over Delt Raise 26.67

Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10

Barely could get done with my pull Aparts...

SUPERSET 2:
DB Pullover+FrontRaise-

Straight Arm DB pullover 100

Set 1 : 60x20 PR
Set 2 : 60x15
Set 3 : 60x10
Set 4 : 60x20

Cable Front Raise 26.67
(Went about down to my belly, paused with TUT, then exploded up.)

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

SUPERSET 3:

Over and Back 86.67

Set 1 : 55x10
Set 2 : 65x10

Wrist Banded DB Row 49
-Pro light mini DBL wrapped around wrists, pull apart as I row.

Set 1 : 35x12
Set 2 : 35x10

I enjoyed doing shoulders and back together...
 
Oh, the over and back is BB press from chest up, to back of neck up= 1 REP
 
OH my Lord! Did you bounce back as a BEASTMAN! Congrats on the PRs!
 
Nice work bud
I feel like these forums have become the battle of who can do the most volume at least the logs I follow lol
 
Duramaxhd said:
Nice work bud I feel like these forums have become the battle of who can do the most volume at least the logs I follow lol
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I really like the high volume stuff. If I had to go in and do only compounds (+1-2 acc) I'd get bored. That said, the last superset was just because my wife wasn't ready to go. I was toast.

Thanks Dmax.
 
Nice lifting! You seem to be feeling better :)
 
Looks like that rest was just what you needed! Went all Arnold in the gym today I see. Awesome PR's and volume of a madman. Looks like a typical Thomas day.
 
MARK_ said:
Nice lifting! You seem to be feeling better :)
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Much better. Thanks Mark.

turff49 said:
Looks like that rest was just what you needed! Went all Arnold in the gym today I see. Awesome PR's and volume of a madman. Looks like a typical Thomas day.
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Thanks Brian. The trick to PRs is, keep doing new things or track them differently. Lol
 
Always killing it and throwing PR's around like they're nothing! So glad you're feeling better!
 
Barbell Squat 363.83

Set 1 : 45x10
Set 2 : 140x5
Set 3 : 140x5
Set 4 : 170x5
Set 5 : 200x3
Set 6 : 235x5
Set 7 : 265x5
Set 8 : 295x7 VIDEO
Set 9 : 265x5
Set 10 : 235x11 VIDEO

60sec rests-

Banded Stiff Legged DL 239.17
(Walmart red band wrapped under rack)

Set 1 : 185x5
Set 2 : 205x5 (PR for banded)
Set 3 : 205x5
Set 4 : 205x5

Banded Leg Extension 214.67
(Walmart red band)

10sec rests-

Set 1 : 140x16
Set 2 : 140x10
Set 3 : 140x6
Set 4 : 140x4
Set 5 : 140x5
Set 6 : 140x5

NOTES:

I think I hate squats on 5's week. That, or I just didn't eat enough carbs last night. 265 felt heavy but I was going to attempt 295x12. My core just wasn't keeping up. Oh well.

Video of 295x7, including a weird setup-dance:

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And 235 cardio...

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Contrary to popular belief, YOU are NOT a machine! Cyborg maybe! You're just healing from being sick. So I give you a week and you'll hit that goal.
 
kenpoengineer said:
Contrary to popular belief, YOU are NOT a machine! Cyborg maybe! You're just healing from being sick. So I give you a week and you'll hit that goal.
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Thanks Mark. I'm really looking forward to singles this week. So much less taxing.
 
Some excellent work there! Those are some great numbers and for a good amount of reps as well. How's the walking now?
 
Looked good to me! Really loved the dance! Haha I do that too sometimes! Can't be so hard on yourself! You're always kicking butt and you've been sick! Some days just don't feel as good as others!
 
MARK_ said:
Some excellent work there! Those are some great numbers and for a good amount of reps as well. How's the walking now?
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Not really sore at all. I really prefer doing legs on the weekend so if I don't have great workout I can at least kill them with more volume.

love2liftkat said:
Looked good to me! Really loved the dance! Haha I do that too sometimes! Can't be so hard on yourself! You're always kicking butt and you've been sick! Some days just don't feel as good as others!
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You stealin' mah dance moves? Thanks Kat.

BigRed1974 said:
Intense training right there!!
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Thanks Red.
 
Getting those dance moves on in the gym I see. Looks like some type of new "shag" dance or medieval hip hop...lol
Nice workout after all those dance moves too!
 
turff49 said:
Getting those dance moves on in the gym I see. Looks like some type of new "shag" dance or medieval hip hop...lol Nice workout after all those dance moves too!
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I'm surprised I had any glute left after those moves.

Thanks Brian.
 
Rest day. Just felt drained.

Bench singles tomorrow, and as of right now I'll prob work up to 275 and hit it for a few paused singles instead of going for a PR. We'll see tho; I'm excited for singles week with my wrist wraps.
 
When's the dance video come out?
 
Bench this morning.

I almost went back to bed. I'm just so tired this week. The sickness this weekend screwed me up big-time.

The zone I'm working in this week has a branch of my gym, so I'm contemplating bringing my stuff to do Deads later. We'll see. My lunch hour is usually over in minutes, it seems.
 
I should've stayed in bed. I struggled to unrack 235. What the heck is that?

In related news, my left shoulder feels "disturbed". Log with negative PRs to follow...
 
Barbell Bench Press 266.33

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 100x5
Set 4 : 125x5
Set 5 : 145x5
Set 6 : 190x5
Set 7 : 210x3
Set 8 : 235x4 ***

Barbell Incline Bench Press 228.17
-SS W/ P-A's-

Set 1 : 135x10
Set 2 : 185x7 RPE 9, should've been 4
Set 3 : 155x8 RPE 9

Pull Aparts 1.5
-Pro Light Mini

Set 1 : 1x10
Set 2 : 1x15
Set 3 : 1x15
--------------
Set 4 : 1x10
Set 5 : 1x10
Set 6 : 1x10

Banded DB Chest Press 66.67
-Pro mini
-SS W/ P-A's-

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10

bench was supposed to be singles, but 235 felt so heavy I didn't know if i could unrack it again. Not just that, but the 4 presses felt too heavy. It felt like RPE 9.5, but should've been 5-6. I just decided to not move up in singles.

I didn't do as much rowing to warm-up this week, but I'm leaning towards my left shoulder as part of the culprit. I'll work with it the next few days.

Also, I didn't use the bench I'm used to, and this one was "slippy-er". Gonna pick up that kitchen thingy today.
 
RPE = Rate of Perceived Exertion? I wouldn't sweat this session as you've been a volume and PR champion lately. Body is saying "rest me" Thomas the Tank!
 
kenpoengineer said:
RPE = Rate of Perceived Exertion? I wouldn't sweat this session as you've been a volume and PR champion lately. Body is saying "rest me" Thomas the Tank!
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I feel tired, but I've done quite a bit of resting recently. I'm contemplating hitting arms at lunch...

Exactomundo on RPE. I believe Sean explained it best, that it's like a scale of 1-10. If your RPE is 9, you have approx 1 left in the tank. RPE 7, then 3 left, etc.

I probably shouldn't have done inclines. I ALWAYS suck at them after flat bench.
 
Not a bad workout for being at a different gym, feeling kind of blah and having shoulder irritation. It's more then you would have done if you stayed in bed. Good job!
 
Man, with the type of lifting you've been doing you gotta go lighter some weeks. Rest days are good but lighter workouts are even better. In actuality I only go real heavy about once every 4-6 weeks per muscle group now. And real heavy for me is where I only get 2-3 reps. My body just can't handle the punishment. Granted, I'm a lot older but I'm not sure it matters all that much. Remember it's a marathon, not a sprint to get to your goals. Personally, I think you had a great workout. So many other muscles come into play on bench. Even lower back, legs, lats, triceps, delts, pretty much every muscle group.
 
turff49 said:
Man, with the type of lifting you've been doing you gotta go lighter some weeks. Rest days are good but lighter workouts are even better. In actuality I only go real heavy about once every 4-6 weeks per muscle group now. And real heavy for me is where I only get 2-3 reps. My body just can't handle the punishment. Granted, I'm a lot older but I'm not sure it matters all that much. Remember it's a marathon, not a sprint to get to your goals. Personally, I think you had a great workout. So many other muscles come into play on bench. Even lower back, legs, lats, triceps, delts, pretty much every muscle group.
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That's the thing, this was all light work. Well, 80% ish at 235. Should've been THAT heavy.
 
Going back over your log:
Yesterday - rest day
Day before - squats/legs
Day before - heavy shoulders and back

So just 3 days ago you went all superman on shoulders AND back. And then you think you can go heavy on Chest just 3 days later? Muscle groups gotta get recoup time in bro. Today should've been light chest day. Then next shoulder day light/moderate and next chest day heavy. I think if you are going to go heavy on both then you need a minimum of 5 days between those groups. Just my opinion from my experience.
 
turff49 said:
So just 3 days ago...
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Why you dwelling on the past?

Lol. I completely forgot I merged those a few days ago. I'll make sure not to do that again, at least not before singles week.
 
Translation: take a rest day or 2 you crazy, obsessed lifting beast! LOL
 
Turff and Kenpo pretty much said it. You can't bang on all cylinders all the time. You were right to shut it down and cut your losses. Can always get after it next week.
 
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