RegisterJr
Legend
Ewe ain't rite. Lol
TGR's Modified PowerBuilding v2.0
- Thread starter RegisterJr
- Start date
Ewe ain't rite. Lol
wasme
Legend
RegisterJr
Legend
Thanks Rob!
RegisterJr
Legend
Pendlay Rows 270
-SS W/ Pull Aparts x10
Explosive off the floor; 0-0-3-1
(It's been so long since I've logged temp. Anyway, explode up, 3 second descent, 1s pause on floor)
Set 1 : 25x10
Set 2 : 135x6
Set 3 : 185x6
Set 4 : 205x6
Set 5 : 225x6
Barbell Bent Over Row 247.5
Every :30 on the :30- SPEED
Set 1 : 225x3
Set 2 : 225x3
Set 3 : 225x3
Set 4 : 205x3
Set 5 : 205x3
Set 6 : 205x3
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x3
Set 10 : 185x3
Set 11 : 185x3
Set 12 : 135x13
^ Soaked in sweat
Banded Meadows Row 101.33
Set 1 : 35x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 80x8
Invalid Link Removed
Set 6 : 70x8
Set 7 : 60x8
TRIPLESET:
W/ Pull Aparts x10
T Bar Lying Row 97.5
Set 1 : 45x30
Underhand-
Set 2 : 55x20
Set 3 : 65x15
DB Lat Pullover: Bent Arm 80
(Meadows Style)
Set 1 : 60x10
Set 2 : 60x10
Set 3 : 60x10
Single Arm Dead-Hang (w/ straps)
12 seconds each side.
Notes:
I had a lot of fun with this one today.
-SS W/ Pull Aparts x10
Explosive off the floor; 0-0-3-1
(It's been so long since I've logged temp. Anyway, explode up, 3 second descent, 1s pause on floor)
Set 1 : 25x10
Set 2 : 135x6
Set 3 : 185x6
Set 4 : 205x6
Set 5 : 225x6
Barbell Bent Over Row 247.5
Every :30 on the :30- SPEED
Set 1 : 225x3
Set 2 : 225x3
Set 3 : 225x3
Set 4 : 205x3
Set 5 : 205x3
Set 6 : 205x3
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x3
Set 10 : 185x3
Set 11 : 185x3
Set 12 : 135x13
^ Soaked in sweat
Banded Meadows Row 101.33
Set 1 : 35x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 80x8
Invalid Link Removed
Set 6 : 70x8
Set 7 : 60x8
TRIPLESET:
W/ Pull Aparts x10
T Bar Lying Row 97.5
Set 1 : 45x30
Underhand-
Set 2 : 55x20
Set 3 : 65x15
DB Lat Pullover: Bent Arm 80
(Meadows Style)
Set 1 : 60x10
Set 2 : 60x10
Set 3 : 60x10
Single Arm Dead-Hang (w/ straps)
12 seconds each side.
Notes:
I had a lot of fun with this one today.
kenpoengineer
Well-known member
Your volume is still very impressive! Nice job!
RegisterJr
Legend
RegisterJr
Legend
Just saw TD Jakes preach at our church. Dudes a powerful speaker.
Hyde
Legend
I've listened to him a handful of times when my mom would have him on back when I lived at home, and that was always the impression I got. By the end you were like, Yeah, tell it, Jakes! lol
RegisterJr
Legend
I bought Meadows' eBook last night on programming, and why he does what he does on routines. Should be a fun read and will definitely help me when making my own routines and accessory work.
RegisterJr
Legend
223 this morning. I will likely weigh more than I've ever weighed (230) before I start my cut.
kenpoengineer
Well-known member
So is your target weight 185 as listed in your profile? Sounds like it's more 210.
RegisterJr
Legend
200-210 would be ideal. 185 was set a few years ago. I don't think that's reachable anymore.
turff49
Well-known member
I think he wants to come in ripped at 156...lol
Or was that ripped at 256...
Honestly, weight is just a #. Thomas seems to be pushing for Powerlifting weight's with how his PR's keep advancing. Making awesome progress!!
RegisterJr
Legend
Thanks man. Yeah, weight is a useless number for me, except right now I know this weight makes for some tight clothes. Lol
Still moving forward, and I'll start a cut in about a month. Slowly, hopefully.
Hoping to also be benching again next week.
rob112
Well-known member
Let's us know what you think about it and how/if you are gonna implement some of it. I follow his youtube and he does some brutal looking stuff in the name of the gainz
RegisterJr
Legend
Will do man! Prob read it tomorrow.
RegisterJr
Legend
Invalid Link Removed
Hyde
Legend
They made a new formula?? I tested the original clear bottle and it was legit. More vascularity, bigger pumps, better boners all times of the day on that stuff.
RegisterJr
Legend
Barbell Shoulder Press 176
Warmup sets I did various rotator cuff movements with the Pro Light Mini.
Set 1 : 45x10
Set 2 : 70x5
Set 3 : 90x5
Set 4 : 105x3
+Belt
Set 5 : 135x3
Set 6 : 150x3
Set 7 : 165x2
Set 8 : 135x8 (8's PR)
-----------------------
SUPERSET:
15 second rests
Reverse Banded Tricep Dip 1.77
Monster mini attached to the grips, put knees on band. H/t Duramax.
Set 1 : 1x22
Set 2 : 1x23
Set 3 : 1x20
Set 4 : 1x18
Preacher Curl Machine 123
Set 1 : 70x15
Dude took my machine. Did EZ's here...
Set 4 : 90x11
Barbell Close Grip Preacher Curl 90
Set 2 : 60x15
Set 3 : 60x11
---------------------------
SUPERSET:
1m rest after.
Spider (DB Hammer) Curl 60
(Alternating to slow momentum)
Set 1 : 45x10
Set 2 : 45x9
Set 3 : 40x10
Set 4 : 40x10
Leaning Palm Alternating Kickbacks 30 (Palm back, fwd, back, fwd, etc)
Set 1 : 20x15
Set 2 : 20x12
Set 3 : 17.5x12
Set 4 : 17.5x10
SUPERSET:
No breaks. Bi to TRI to Pullapart x15, repeat with no break.
overhead hammer curl w/ rope 150
DROP SETS:
Set 1 : 100x15
Set 2 : 80x8
Set 3 : 60x8
Set 4 : 40x8
2:
Set 5 : 80x20
Set 6 : 60x10
Set 7 : 40x10
3:
Set 8 : 80x20
Set 9 : 60x10
Set 10 : 40x10
Cable High Pulley Overhead Tricep Extension 183.33
Set 1 : 100x25
Set 2 : 100x20
Set 3 : 100x13
I forgot how fun arm day was. Going to keep it in my routine. Bicep felt good too.
Invalid Link Removed
The stuff I have now is straight Betaine Nitrates.
Warmup sets I did various rotator cuff movements with the Pro Light Mini.
Set 1 : 45x10
Set 2 : 70x5
Set 3 : 90x5
Set 4 : 105x3
+Belt
Set 5 : 135x3
Set 6 : 150x3
Set 7 : 165x2
Set 8 : 135x8 (8's PR)
-----------------------
SUPERSET:
15 second rests
Reverse Banded Tricep Dip 1.77
Monster mini attached to the grips, put knees on band. H/t Duramax.
Set 1 : 1x22
Set 2 : 1x23
Set 3 : 1x20
Set 4 : 1x18
Preacher Curl Machine 123
Set 1 : 70x15
Dude took my machine. Did EZ's here...
Set 4 : 90x11
Barbell Close Grip Preacher Curl 90
Set 2 : 60x15
Set 3 : 60x11
---------------------------
SUPERSET:
1m rest after.
Spider (DB Hammer) Curl 60
(Alternating to slow momentum)
Set 1 : 45x10
Set 2 : 45x9
Set 3 : 40x10
Set 4 : 40x10
Leaning Palm Alternating Kickbacks 30 (Palm back, fwd, back, fwd, etc)
Set 1 : 20x15
Set 2 : 20x12
Set 3 : 17.5x12
Set 4 : 17.5x10
SUPERSET:
No breaks. Bi to TRI to Pullapart x15, repeat with no break.
overhead hammer curl w/ rope 150
DROP SETS:
Set 1 : 100x15
Set 2 : 80x8
Set 3 : 60x8
Set 4 : 40x8
2:
Set 5 : 80x20
Set 6 : 60x10
Set 7 : 40x10
3:
Set 8 : 80x20
Set 9 : 60x10
Set 10 : 40x10
Cable High Pulley Overhead Tricep Extension 183.33
Set 1 : 100x25
Set 2 : 100x20
Set 3 : 100x13
I forgot how fun arm day was. Going to keep it in my routine. Bicep felt good too.
Invalid Link Removed
The stuff I have now is straight Betaine Nitrates.
turff49
Well-known member
Looks like a killer arm session! Lots of variations, heavy weights, and love those droplets and supersets. Bet you had a helluva pump going on too!
RegisterJr
Legend
Pump was insane. Thanks Brian.
I'll catch up on everyone's logs when I'm done meal prepping.
RegisterJr
Legend
Rest day?
I was contemplating going in at lunch but it looks like I'll be stuck in the office waiting on a new laptop all day.
I was contemplating going in at lunch but it looks like I'll be stuck in the office waiting on a new laptop all day.
wasme
Legend
Solid session there Thomas!
New laptop for you, or work?
Agreed, I love the original Max Pump - gotta think this new one will really rock the house.
New laptop for you, or work?
Agreed, I love the original Max Pump - gotta think this new one will really rock the house.
RegisterJr
Legend
For work, and of course it doesn't work as well as the one I had to give up.
MARK_
Well-known member
Nice shoulder and arm work Thomas. Set a PR too! Great job
love2liftkat
Board Sponsor
Some killer work in those two workouts!! Love it!! Glad you were forced to rest a little today too! You need it!
Why did you have to give one up?
Why did you have to give one up?
RegisterJr
Legend
Thanks Mark.
Microsoft no longer supports the software version I had.
RegisterJr
Legend
Thanks Allen!
RegisterJr
Legend
I went through my 531 spreadsheet, and every DL 3's day was a +20#. Lol
I can't complain. My DL progressed nicely.
I backed it down, but I'm contemplating leaving it at +20 the next cycle. Thoughts?
I can't complain. My DL progressed nicely.
I backed it down, but I'm contemplating leaving it at +20 the next cycle. Thoughts?
RegisterJr
Legend
Warmup was DB curls to the outside 15x25(x2), glute activation and hamstring stretches, and a bathroom break.
Barbell Squat 396.67
Set 1 : 45x6
Set 2 : 140x5
Set 3 : 140x5
Set 4 : 170x5
Set 5 : 200x3
+Belt
Set 6 : 260x3
Set 7 : 290x3
Set 8 : 325x3
Set 9 : 350x4 PR*
Set 10 : 350x2 (arms didn't feel right)
Set 11 : 225x7 (just wasn't feeling cardio)
I've never squatted anything over 325 for more than a single. So, PR, even though it's not a total volume PR. Should've videoed to check speed.
SUPERSET:
Barbell Stiff-Legged Deadlift 326.67
Set 1 : 225x10
Set 2 : 245x10
Set 3 : 225x5
Lying Leg Curls 166.67
Set 1 : 125x10
Set 2 : 110x10
Set 3 : 95x10 drop to
Set 3 : 50x25 (10 bottom partials, 10 top, 5 full ROM)
This superset killed my lower back. I probably shouldn't superset those again...
Barbell Squat 396.67
Set 1 : 45x6
Set 2 : 140x5
Set 3 : 140x5
Set 4 : 170x5
Set 5 : 200x3
+Belt
Set 6 : 260x3
Set 7 : 290x3
Set 8 : 325x3
Set 9 : 350x4 PR*
Set 10 : 350x2 (arms didn't feel right)
Set 11 : 225x7 (just wasn't feeling cardio)
I've never squatted anything over 325 for more than a single. So, PR, even though it's not a total volume PR. Should've videoed to check speed.
SUPERSET:
Barbell Stiff-Legged Deadlift 326.67
Set 1 : 225x10
Set 2 : 245x10
Set 3 : 225x5
Lying Leg Curls 166.67
Set 1 : 125x10
Set 2 : 110x10
Set 3 : 95x10 drop to
Set 3 : 50x25 (10 bottom partials, 10 top, 5 full ROM)
This superset killed my lower back. I probably shouldn't superset those again...
RegisterJr
Legend
Edit
Duramaxhd
Well-known member
Reps the more reps the better
wasme
Legend
I am sure once yo uget things set up how you like them, it will run better
PR Machine!
Heavy Stiff legs man.. and ya watch that back bro
RegisterJr
Legend
Thanks Brian.
Thanks Allen.
I repeated my 3's week (minus bench) this week, and instead of AMRAPing 320, I did 325 x3 then decided to go for 350x3. I knew I had more in me so I went ahead and hit the forth.
I think I might do more volume on my next 1's week anyway tho.
Thank you.
I am sure once yo uget things set up how you like them, it will run better
It's running ok... When it'll charge. Lol
Thanks Simon.
liftandswim
Well-known member
Congrats on PR, big dawg.
RegisterJr
Legend
Thanks Lift.
RegisterJr
Legend
Thanks Mark.
Thanks Rob. It's definitely getting more and more comfortable. No more pain or bruising on that spot of the back.
If only I can get my bench pain free I'd be hitting on all cylinders.
Hyde
Legend
This is the elusive unicorn of powerlifting.....
joh408
Well-known member
Hahaha fck... My bad man