TGR's Modified PowerBuilding v2.0
- Thread starter RegisterJr
- Start date
wasme
Legend
I have one of those coolers. Tip of the day, never leave it plugged in when the car isn't running..
lol
RegisterJr
Legend
Yeah, I'll be good.
I have one of those coolers. Tip of the day, never leave it plugged in when the car isn't running..
I'm surprised you need a cooler. You live in one, right?
Invalid Link Removed
Or do you live in this igloo?
love2liftkat
Board Sponsor
Nice lunch "box" Looks pretty big! Do you carry that around with you or just leave it in your truck?
RegisterJr
Legend
I have a work car provided by the city, and leave it there. I stop at community centers, or whatnot, to microwave my food.
RegisterJr
Legend
1/2 the time it won't run, so that's a no-go.
RegisterJr
Legend
Barbell Squat 355.83
Set 1 : 45x5
Set 2 : 45x5
Set 3 : 140x5
Set 4 : 170x5
Set 5 : 200x5
+ Belt
Set 6 : 245x1 (Belt hurt rib)
- Belt
Set 7 : 245x5
Set 8 : 275x5
Set 9 : 305x5 (Beltless rep PR)
Set 10 : 275x5
Set 11 : 245x5
I might've had one in the tank on 305. It felt heavy, for sure, on the come-up. It's a huge difference not having the core help.
SUPERSET:
30s rests
Bulgarian Split Squats 82.33
Set 1 : 45x8
Set 2 : 65x8
Set 3 : 65x8 R
Set 4 : 65x3 L
Lying Leg Curls 165
Set 1 : 95x20
Set 2 : 110x15
Set 3 : 110x10
30s Rests:
Banded Leg Extension 210
-Doubled Pro Mini
Set 1 : 140x15
Set 2 : 150x12
Set 3 : 160x8
Set 4 : 150x8
Set 5 : 100x10
Ouch...
Well, it seems I'll be doing everything belt-less for sure.
I slightly read up on intercostal pain, and it seems to be somewhat common in the weight lifting community. I don't see where it's belt related, and always happens on bending movements. Most typically the leg press.
I got my prescribed reps in on squat today, so that's a win. I was worried I wouldn't even hit the work sets, so not getting an Amrap was fine.
I might start a thread to monitor my intercostal pain and recovery time. I couldn't find another thread here on it, but it might help someone out in the future.
Set 1 : 45x5
Set 2 : 45x5
Set 3 : 140x5
Set 4 : 170x5
Set 5 : 200x5
+ Belt
Set 6 : 245x1 (Belt hurt rib)
- Belt
Set 7 : 245x5
Set 8 : 275x5
Set 9 : 305x5 (Beltless rep PR)
Set 10 : 275x5
Set 11 : 245x5
I might've had one in the tank on 305. It felt heavy, for sure, on the come-up. It's a huge difference not having the core help.
SUPERSET:
30s rests
Bulgarian Split Squats 82.33
Set 1 : 45x8
Set 2 : 65x8
Set 3 : 65x8 R
Set 4 : 65x3 L
Lying Leg Curls 165
Set 1 : 95x20
Set 2 : 110x15
Set 3 : 110x10
30s Rests:
Banded Leg Extension 210
-Doubled Pro Mini
Set 1 : 140x15
Set 2 : 150x12
Set 3 : 160x8
Set 4 : 150x8
Set 5 : 100x10
Ouch...
Well, it seems I'll be doing everything belt-less for sure.
I slightly read up on intercostal pain, and it seems to be somewhat common in the weight lifting community. I don't see where it's belt related, and always happens on bending movements. Most typically the leg press.
I got my prescribed reps in on squat today, so that's a win. I was worried I wouldn't even hit the work sets, so not getting an Amrap was fine.
I might start a thread to monitor my intercostal pain and recovery time. I couldn't find another thread here on it, but it might help someone out in the future.
kenpoengineer
Well-known member
Stronger by the week! Lunch "box" must be the ticket! Congrats on the PR!
RegisterJr
Legend
Thanks Mark. It's going to be all bad when I start testing how much will fit in the box...
RegisterJr
Legend
Yes. Why?
Duramaxhd
Well-known member
Do u have it as tight as it will go. It's not necessary to have it super tight all the time that's my biggest problem with lever belts. With a conventional belt I may start 3 holes in and by the time I get to a max set I may be 5 in. Just a thought I had that may or may not help
RegisterJr
Legend
It's not that tight, really. I can breath ok I'm it. More so than my last belt. I guess I can loosen it a notch next time when my intercostal is ok. I have been gaining fat quickly....
turff49
Well-known member
305x5 belt less is beastly man, especially when you are nursing an injury in the core area. Stay safe doing them...
Time to start doing some cardio if you are gaining weight quickly. Gotta shock the metabolism otherwise you will be spending the weekends buying new clothes!
Time to start doing some cardio if you are gaining weight quickly. Gotta shock the metabolism otherwise you will be spending the weekends buying new clothes!
RegisterJr
Legend
Thanks man. I was prepared to stop immediately if I felt I needed to. It looks like it is taking several weeks for most to recover.
I'll google this later.
Thanks Mark.
kenpoengineer
Well-known member
Now I have a question on the belt tightness: How tight is "tight"? If you ab vacuum you can tighten the belt quite a bit.
RegisterJr
Legend
I don't know how to gauge this. It's loose enough that I can suck in air and push out/expand my core.
Isn't an vacuuming sucking in the stomach?
kenpoengineer
Well-known member
Yes, suck in stomach.
liftandswim
Well-known member
Having your belt too tight is going to make you lift less.
turff49
Well-known member
I don't think doing an Arnold vac would help. That would definitely be too tight.just tighten the core muscles and then tighten the belt. Then relax. Good thing about a lever belt is you can get it precisely where you want the tightness. Buckle belts just never seemed to have the holes where you need them, so you were a hair too tight or a hair too loose. Quarter inch makes a big difference! And yes, that's what "she said"!
wasme
Legend
This is what I was just to say - with a sore rib...
Can you slip a finger in the side of the belt? or there is no room at all.
RegisterJr
Legend
Yeah, I really don't think it's too tight. I'll check again later.
An entire hand made it in there earl.... uh, er... I'm pretty sure.
Hyde
Legend
This. You need it tight enough that when you expand your core with air and hold it you can powerfully brace AGAINST the belt. As in, it won't be optimally tight until you're bracing your core off of it. If you're taking a vacuum to set your lever belt, it's probably overly tight. You'll be strongest when you set it up to optimally brace your core, and cranked on won't let you do that.
Not directing this at anyone; just a general fyi in case someone in here doesn't know.
RegisterJr
Legend
It was loose enough that when I bent down to deadlift it would slide, but brace as soon as I took in my lifting-air.
Either way, I just took 1" off. I'll see how it feels next time.
herderdude
Well-known member
I try to get my air standing and then reach down to grab the bar. Helps me brace with a flat back better. For deadlifts I like my belt to be pretty tight. I do suck in to close the lever, but I'm not a vacuum guy. When it's that tight and I get my air at the top it gives me a good bit of help off of the floor.
RegisterJr
Legend
I will work on this. I think I got in the habit way back when of doing it after grabbing the bar because I used to use straps.
RegisterJr
Legend
Speaking of straps, and why I used them... My gym doesn't allow chalk but hasn't policed me yet. They did, however, police me on my gym bag. This morning there were signs everywhere that gym bags are not allowed on the floor, which has always been a rule. I just kept mine in a corner. It sucks cause I constantly need it for bands and such.
herderdude
Well-known member
Try this: empty your gym bag in the middle of the floor and then explain to them how much each item costs and how firm your conviction is that they will pay full price every time something goes missing.
RegisterJr
Legend
Lol. I told my wife this morning when we saw the sign that is dump my 20 or so bands, straps, wraps, video holder, shoes, belt, and cuff wherever I'm working out at and explain to them I have no other option with ought my ruck. She said they'll kick me out.
On my morning watching list with the vid Ian posted in your log. Thanks man.
liftandswim
Well-known member
Lol I like herder's idea.
It's cliche to say, but the gym isn't about training anymore...
It's cliche to say, but the gym isn't about training anymore...
rob112
Well-known member
You want to be able to breath into it. You can get it pretty freaking tight, but if you have it so tight you can't brace your core you are leaving pounds on the bar.
Hope that rib heals man. I had an intercostal type strain and it took a couple weeks to feel good.
Hyde
Legend
I think everyone who chimed in said it better than I could, simpler - you want it as tight as you can still fully activate and brace the core. If you can't push out all the way, back it off. You're prob fine where you're at if it's sliding, but lifting pain free is the bigger priority atm. And I always breath and brace before I get to the bar, unless I'm doing volume.
RegisterJr
Legend
CHEST, singles week:
WARMUP SUPERSET 1:
No breaks-
Wide Grip Lat Pulldown 133.33
Set 1 : 80x20
Set 2 : 80x20 (BTN)
Dumbbell Hammer Curls 30
Set 1 : 20x15
Set 2 : 15x10
WARMUP SUPERSET 2:
Shoulder press SS/ Pull apart
-30s rests, bridge into bench until my first work set-
Barbell Shoulder Press 110.83
Set 1 : 45x8
Set 2 : 65x8
Set 3 : 95x5
Set 4 : 95x5
Set 5 : 95x5
Pull Aparts 2.67 (Pro Light Mini)
Set 1 : 2x10
Set 2 : 2x10
Set 3 : 2x10
Set 4 : 2x10
Set 5 : 2x10
Barbell Bench Press 272
ALL PAUSED-
Set 1 : 45x10
Set 2 : 100x5
Set 3 : 125x5
Set 4 : 145x5
Set 5 : 195x5
Set 6 : 215x3
+Lift off
Set 7 : 240x4 **
After banded work, wide (ring/ring) grip-
Set 8 : 135x14
EMOM:
Banded Bench 180.83
-Double wrapped pro mini; speed
Set 1 : 155x5
Set 2 : 155x5
Set 3 : 135x4
Set 4 : 135x3
Set 5 : 135x3
Set 6 : 135x3
Leverage Chest Press 120
-Superset with front plate raise x10, and pull parts x10
Weight per side-
Set 1 : 45x25
Set 2 : 90x10, paused, +4
Notes:
Bench felt heavy because I really haven't been able to do it properly in several weeks. But, today it felt better than it has in a while. 195 and 215 were uncomfortable un-racking, but only slightly.
The lift-off on 240 helped a lot. No PR, but no pain. Well, technically I've never paused that many reps in that much weight before. Lol
Thanks Duramax for the warmup ideas, and once again thanks to Sean for the kitchen pad grip idea.
WARMUP SUPERSET 1:
No breaks-
Wide Grip Lat Pulldown 133.33
Set 1 : 80x20
Set 2 : 80x20 (BTN)
Dumbbell Hammer Curls 30
Set 1 : 20x15
Set 2 : 15x10
WARMUP SUPERSET 2:
Shoulder press SS/ Pull apart
-30s rests, bridge into bench until my first work set-
Barbell Shoulder Press 110.83
Set 1 : 45x8
Set 2 : 65x8
Set 3 : 95x5
Set 4 : 95x5
Set 5 : 95x5
Pull Aparts 2.67 (Pro Light Mini)
Set 1 : 2x10
Set 2 : 2x10
Set 3 : 2x10
Set 4 : 2x10
Set 5 : 2x10
Barbell Bench Press 272
ALL PAUSED-
Set 1 : 45x10
Set 2 : 100x5
Set 3 : 125x5
Set 4 : 145x5
Set 5 : 195x5
Set 6 : 215x3
+Lift off
Set 7 : 240x4 **
After banded work, wide (ring/ring) grip-
Set 8 : 135x14
EMOM:
Banded Bench 180.83
-Double wrapped pro mini; speed
Set 1 : 155x5
Set 2 : 155x5
Set 3 : 135x4
Set 4 : 135x3
Set 5 : 135x3
Set 6 : 135x3
Leverage Chest Press 120
-Superset with front plate raise x10, and pull parts x10
Weight per side-
Set 1 : 45x25
Set 2 : 90x10, paused, +4
Notes:
Bench felt heavy because I really haven't been able to do it properly in several weeks. But, today it felt better than it has in a while. 195 and 215 were uncomfortable un-racking, but only slightly.
The lift-off on 240 helped a lot. No PR, but no pain. Well, technically I've never paused that many reps in that much weight before. Lol
Thanks Duramax for the warmup ideas, and once again thanks to Sean for the kitchen pad grip idea.
kenpoengineer
Well-known member
When you "pause" does that mean the bar is still supported by arms under tension? Explode up after the pause is over or regular movement time?
RegisterJr
Legend
I pause with some weight rested on my lower chest/upper abdomen, with the remainder of the weight supported by the arms. The purpose is to get used to pausing for the "press" command in a meet. So it'd down, pause, press, *******, down, pause, press, etc...
On the banded work I did not pause and tried to keep the bar moving fast.
RegisterJr
Legend
Hyde
Legend
It would've been 7-9 based on previous progression had I not been injured.
And I woulda squat 600lbs by now if....*insert unrealistic excuse that doesn't account for real life*
Don't sweat it man. It's all part of the game, and this game is a marathon. You're doing great!