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TGR's Modified PowerBuilding v2.0

herderdude said:
I have the same issues with my pecs. They always bust loose as I receive the handoff and let my shoulders sink into the pad.

I dunno Hyde, wide grip might not build your true close grip bench, but wide grip always builds my comp bench. Having less spring from the lats always makes me work harder to ram the weight off of my chest, and unless your comp grip is as close as Matt Wenning or Jeremy Hoornstra, speed off the chest is the name of the game in raw benching.
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It's a Louie Simmons quote. And I actually bench exactly where Hoornstra benches, for what that's worth to you. Going wider I get into shoulder & pec issues, always. I'm also not really any stronger wider. In a Slingshot obv that's different.....
 
Rest day. I'm 85% certain.

When I move certain ways I feel like I'm being jabbed just under my left ribs. Isn't excruciating, tho.

I'm probably going to end my MASS 550 run 15 days earlier than expected (but 15 longer than originally expected). I'm undecided. My diet needs some attention and my appetite with MASS 550 is through the roof.
 
Good luck with that issue. It can be tricky healing that area up. Yeah, the Mass550 definitely increases the appetite more so than anything I've ever taken!
 
Enjoy that rest day. HOpe the pain goes away man. Agree with your both with Mass550.. i was double dosing it and could not stop eating lol
 
turff49 said:
Good luck with that issue. It can be tricky healing that area up. Yeah, the Mass550 definitely increases the appetite more so than anything I've ever taken!
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The rib area? Yeah, feels weird when I twist or stretch. Maybe a weekend off is in order.

Who am I kidding...

wasme said:
Enjoy that rest day. HOpe the pain goes away man. Agree with your both with Mass550.. i was double dosing it and could not stop eating lol
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Thanks man.

It even counters the PX White. Lol
 
Dang man! I hate you hurt yourself! I was gonna pick at you for training on your rest day but I'll be nice! I hope you take the weekend off to recover!
 
love2liftkat said:
Dang man! I hate you hurt yourself! I was gonna pick at you for training on your rest day but I'll be nice! I hope you take the weekend off to recover!
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Thanks Kat.

You can still pick though.

Wife wants to go, so I'll go do some upper back. I may stick to hammer strength depending on how my rib area feels.
 
Various band mobility warmup.

Barbell Shoulder Press 175

Set 1 : 45x5
Set 2 : 70x5
Set 3 : 90x5
Set 4 : 105x3
Set 5 : 125x5
+Belt
Set 6 : 140x5
Set 7 : 150x5 (5's PR)
Set 8 : 140x5
-Belt
Set 9 : 125x4

Barbell Bent Over Row 66.67

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

TRIPLE SET:
30sec rests

Cable Front Raise 23.33

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

Banded Lateral Raise 1.33
Pro Light Mini-

Set 1 : 1x10
Set 2 : 1x10 +PA
Set 3 : 1x10 +PA
Set 4 : 1x10 +PA

TRIPLE SET (again with PA's):

Dumbbell Bent Over Delt Raise 30

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x13
Set 4 : 20x13

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 3 Lap/Rep
--
Set 3: 3 Lap/Rep
--
Set 4: 3 Lap/Rep
--

I could barely do a pull apart at the end.

Shoulder feels really good today.

Rib does not. I can't say it got worse, but it's uncomfortable. I definitely won't squat or dead lift until this is remedied. The OHP suffered because of it, despite the PR. I think I could've had 155x5 or another rep without the pain.

Headed to the hunting camp to relocate my camper. I'll check in later.

...and Chik-FIL-A spicy chicken biscuit for the waistline coming up.

Edit:

Wife is chit-chatting. I guess I'll do some machine OHP.
 
Wow! Awesome job on the PR!! Do you think you possibly fractured a rib?
 
Duramaxhd said:
Awsome work today bud u really motivate me to push my OHP
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Just following the program. It called for 155x5+, but I had been falling short the last few weeks so I backed it down and hit the PR anyway.

Thanks D.

liftandswim said:
Strong OHP, man.
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Thanks Lift. Making progress.

love2liftkat said:
Wow! Awesome job on the PR!! Do you think you possibly fractured a rib?
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Thanks Kat.

That's what my wife thinks. Surely you can't damage a rib just by pushing against a belt(?).

I put it this way: It's like I was jabbed on each rep, 8 times, and it's probably just bruised in there. If it's not better in a few days I'll get it checked out.
 
There is a small muscle right in that area. Ask Rodja(Sp?) about it. I remember a thread where here mentioned this awhile back when someone was having similar pain.
 
turff49 said:
There is a small muscle right in that area. Ask Rodja(Sp?) about it. I remember a thread where here mentioned this awhile back when someone was having similar pain.
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Rodja
 
Still killing it brother! Nice job. Is this pain from your Inzer adjusted too tight?
 
kenpoengineer said:
Still killing it brother! Nice job. Is this pain from your Inzer adjusted too tight?
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Thanks Mark.

I don't think so. It's not that tight really. It is a little stiff still, so that could be it. That its digging into me. I remember some saying the 13mm would be a little bulky on deads.
 
Happy Easter brother!
 
I'd think if it's from the belt there would be some surface bruising. Although it is possible to get deep tissue bruising without it showing on the surface initially. Good luck with it and enjoy this day with family.
 
Thanks Brian.

Rest day. Was going to do arms, but I'll take the pressure off my arms one more day.

Happy Easter everyone.
 
Nice pressing congrats on the PR! The intercostal muscles run in between the ribs, I've strained one before. It's on of those things you gotta give time.
 
capo180 said:
Nice pressing congrats on the PR! The intercostal muscles run in between the ribs, I've strained one before. It's on of those things you gotta give time.
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Thanks Capo. What was your recovery time like?
 
Cable Rope Triceps Pushdown 168

SS w/ orange pull aparts-

Set 1 : 50x10
Set 2 : 80x10
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 140x5 drop to-
Set 5 : 120x5
Set 6 : 110x12
Set 7 : 90x12

SUPERSET 1:

1.5 Curl to Dip to reverse band Dip; 45 second rest and repeat

1.5 Cable Curl 120

1+1/2=1 Rep

Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10
Set 4 : 90x10
Set 5 : 80x10

Weighted Tricep Dips 1.33

Set 1 : BWx10 +0
Set 2 : BWx10+
Set 3 : GREENx8
Set 4 : BWx10+
Set 5 : Gx8
Set 6 : BWx9+
Set 7 : Gx7
Set 8 : BWx5+
Set 9 : Gx5

SUPERSET 2:

HC to Meadows one-arm extension, 1x10+1/2x5; 1M Rest

Dumbbell Alternate Hammer Curl 53.33

Set 1 : 40x8
Set 2 : 40x8
Set 3 : 40x10
Set 4 : 40x9

Meadows Cable Extension 66.67

Set 1 : 50x10+
Set 2 : 50x5
Set 3 : 50x10+
Set 4 : 50x5
Set 5 : 50x10+
Set 6 : 50x5
Set 7 : 50x10+
Set 8 : 50x5

SUPERSET 3:

HC to overhead ext to kettleball press to orange pull-apart x10; 1M rests

In/Out Hammer 41.67

Pattern: i-v-i-v, etc. Drop sets-
1:
Set 1 : 25x20
Set 2 : 20x6
Set 3 : 15x6
Set 4 : 10x6
Set 5 : 5x6
2:
Set 6 : 25x16
Set 7 : 20x4
Set 8 : 10x8
Set 9 : 5x8
3:
Set 10 : 25x14
Set 11 : 20x6
Set 12 : 10x8
Set 13 : 5x10
4:
Set 14 : 20x16
Set 15 : 15x6
Set 16 : 10x6
Set 17 : 5x6

Cable High Pulley Overhead Tricep Extension 179.67

Set 1 : 110x19
Set 2 : 100x18
Set 3 : 100x20
Set 4 : 80x22

(Any more of these and I think my skin was gonna break open on my left hand)

KB Upright OHP 25.33

Set 1 : 20x8
Set 2 : 20x8
Set 3 : 20x8
Set 4 : 20x8

(These are new to me. Trying to stabilize them on a slippery kettle ball is difficult. I like 'em)

Farmers Walk N/A

80# DBs-

Set 1 : 00:01:03
Set 2 : 00:00:40

Notes:

I had fun today. Crazy pump on the arms.

I got a little overzealous on the cable rope push-downs and thought I would be as strong as I used to be. I wasn't.

Bicep felt good. The left one, the one that hurts when I bench, starting to wear down quick on the in and out hammer curls.
 
Nice shoulder work! And apparently this was my 2,000th post :)
 
Sheesh!!! That was tons of volume! I thought you were gonna say your arms were gonna burst open from the pump!
 
omg that volume!!!!
 
Either there were no rest breaks or you skipped work and stayed at the gym until lunch...lol
 
Thanks guys.

Rib(s) seem to have improved. Still won't be putting any belts one.

I bet more abdominal work would've prevented this. I assume, anyway.

Back (upper) day. We'll see what I can comfortably do.
 
BACK-Lats

Upped STIMUL8 from 1/2 s to just under 3/4 this week.

Intra is BCAA+SAA, 2.5g Creatine, 6-7g Gatorade

Barbell Bent Over Row 273.33

1m rests-
Set 1 : 45x10
Set 2 : 135x10
Set 3 : 185x10
Set 4 : 205x10

The following are explosive as possible, but it didn't take long to slow down...

EMOM-
Set 5 : 230x3
Set 6 : 230x3
Set 7 : 225x3
Set 8 : 225x3
Set 9 : 205x3
Set 10 : 205x3
Set 11 : 205x3

Every :30 OT :30-
Set 12 : 185x3
Set 13 : 185x3
Set 14 : 185x3
Set 15 : 185x3
Set 16 : 185x3
Set 17 : 185x3
Set 18 : 185x3
Set 19 : 185x3
Set 20 : 185x3
Set 21 : 185x3

And..... Drenched. Whew.

Rev-Grip Hammer Strength High Row 145.67

Set 1 : 45x8
Set 2 : 90x8
Set 3 : 115x8 + banded Rotator Cuff Face Pulls x10
Set 4 : 100x8 +RCFPx10
Set 5 : 100x8 +RCFPx15
Set 6 : 90x8 +RCFPx15

Dropset:
Set 7 : 90x8
Set 8 : 45x12 +RCFPx15

SUPERSET:

Cable One Arm Seated Row 120

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

Row with Band 2.8

(Band looped around wrists pulling apart as I row with the Pro Mini.)

Set 1 : 2x12
Set 2 : 2x12
Set 3 : 2x12
Set 4 : 2x12

Kroc Row 163.33
(No straps)

Set 1 : 100x19 RT (:40)
Set 2 : 100x19 LT (1:11)

I had to take several pauses. My grip was shot at this point, hence, why it took so long. I'm glad o did right side first or I would've stopped at 10.
 
Had to research EMOM- Every Minute On the Minute. Whew! Sweating buckets I bet! Nice job!
 
Serious volume there! Great cardio going there too!!
 
kenpoengineer said:
Had to research EMOM- Every Minute On the Minute. Whew! Sweating buckets I bet! Nice job!
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Indeed. Then when I switched to every :30 on the :30 it got even more fun. Thanks bro.

turff49 said:
Serious volume there! Great cardio going there too!!
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wasme said:
Damn Thomas, I'm sweating reading that one... Glad the ribs are better!
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Thanks guys. Ribs are so-so. I may start squat warmups tomorrow and see what happens. Otherwise, onto CAT bench.
 
How to become gluten intolerant:

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Wow man! The extra bit of Stimul8 was probably needed. Thanks to kenpoengineer for doing the research. I was like, "EMOM, what crazy thing is he doing now?" Great work!
 
MARK_ said:
Wow man! The extra bit of Stimul8 was probably needed. Thanks to kenpoengineer for doing the research. I was like, "EMOM, what crazy thing is he doing now?" Great work!
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Thanks Mark!
 
kenpoengineer said:
Had to research EMOM- Every Minute On the Minute. Whew! Sweating buckets I bet! Nice job!
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Haha so glad you looked it up! I was about to!

RegisterJr said:
How to become gluten intolerant:

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ROFL!!!! That's hilarious!

Insane wo this morning! Good thing you took a little extra stimul8 ;)
 
Thank you, Kat.

REST DAY

Ribs still sore. No way I could squat, and we all know how my bench has been. Not sure u could even arch with the rib pain.

Thinking maybe I'll do some high volume pump work. DBs, machines, etc. extensions and curls on legs.

Not for lunch today, likely.

In other exciting news, I got a new lunch box.

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Fits everything, including my pills and water jugs.

It's the small things, guys.
 
Lol! That's not a lunch "box" it's a lunch "trunk"! Cutting I see! LMAO
 
kenpoengineer said:
Lol! That's not a lunch "box" it's a lunch "trunk"! Cutting I see! LMAO
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Lol. There isn't really a lot of calories in there. Another buddy of mine has one he plugs into the cigarette logger and it keeps it cool, but also has the option of heating.

I used to have to freeze my water to stay cool all day.
 
Nice work man, and the strain might take a coupleweeks to actually heal. I wouldn't try to use a huge upper back arch when doing anything. It really just hurt while doing anything, I don't think I really skipped any lifts though just tried to keep the thoracic a bit flatter.
 
capo180 said:
Nice work man, and the strain might take a coupleweeks to actually heal. I wouldn't try to use a huge upper back arch when doing anything. It really just hurt while doing anything, I don't think I really skipped any lifts though just tried to keep the thoracic a bit flatter.
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That's good to know. I was worried some lifts would prolong it. Thanks Capo.
 
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