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TGR's Modified PowerBuilding v2.0

RegisterJr said:
Because of where the bar sits doing low bar. If I lean back the bar will fall or my wrists will break. lol

Thanks man.
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Makes Sense!!
 
Killer PR! Just be careful with where the weight is before each rep. The last couple were good morningish, but it looks like the weight was over the knuckles of your toes to start. Obviously at 12 reps **** can happen, just something to keep in mind. Start position strongly effects bar path and form.

Hope that helps beastmode! ??
 
I realize I critiqued without solution, sqeeze your ass at the top and...well try to get some air and brace.

Second part will be hard as **** at 12 reps lol
 
rob112 said:
Killer PR! Just be careful with where the weight is before each rep. The last couple were good morningish, but it looks like the weight was over the knuckles of your toes to start. Obviously at 12 reps **** can happen, just something to keep in mind. Start position strongly effects bar path and form.

Hope that helps beastmode! ����
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Good catch. Yeah, I was taxed and kinda forced those last few. It definitely took everything out of me. Next time I'll focu more on chest up at the end or maybe call it quits...
 
Long watch:

Hamstrings: The Most Overrated Muscle Group for the Squat

by Greg Nuckols/Strength Thoery

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In short, build your glutes so that you hamstrings never have to kick in and help (for coming out of the hole). Because, he argues, that the more the hamstrings kick in the more it works against the effort of your quads. Or something similar... lol
 
RegisterJr said:
Hot Garlic today, a newer one, and I really, really like it. I'll likely get some more of it if I can't figure out how to duplicate it.
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Try this:

Ingredients
1 cup Frank's Red Hot Sauce
½ cup vegetable oil
2 tsps sugar
2 tsps garlic powder
½ tsp ground black pepper
½ tsp cayenne pepper
1 ts Worcestershire sauce
1 egg yolk
2 tsps water
2 tsps cornstarch

Instructions

Combine first 7 ingredients in a small sauce pan. Heat over medium heat until boiling, stirring often. Reduce heat and simmer for 5 minutes.
Remove from heat and allow to cool for 10 minutes. Meanwhile, combine egg yolk, water, and cornstarch in a small bowl and whisk until fully combined and then whisk into cooled sauce.
 
wasme said:
Try this:

Ingredients
1 cup Frank's Red Hot Sauce
½ cup vegetable oil
2 tsps sugar
2 tsps garlic powder
½ tsp ground black pepper
½ tsp cayenne pepper
1 ts Worcestershire sauce
1 egg yolk
2 tsps water
2 tsps cornstarch

Instructions

Combine first 7 ingredients in a small sauce pan. Heat over medium heat until boiling, stirring often. Reduce heat and simmer for 5 minutes.
Remove from heat and allow to cool for 10 minutes. Meanwhile, combine egg yolk, water, and cornstarch in a small bowl and whisk until fully combined and then whisk into cooled sauce.
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Will do! Thanks!

I wonder if a sugar substitute will work...
 
wasme said:
I'd imagine Splenda would, it works in everything else... let me know how it is.
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Will do. I might make it tonight.
 
Nice squatting man, I really got to figure mine out. Glutes just aren't cooperating at all right now.

But I'm with rob, your coming a bit too far forward even for low bar.

What's your pr on squats?
 
Whew! I was so far behind! I'd read a little and then have to get off, return and do the same! 16 x's later I'm going to try to respond! Your PRs and workouts have been awesome! I was like Brian, had trouble not watching the half reps! I've been loving the cool mornings/nights but warm days as well. So nice. I'm not much for hooters- could be done so much better both food and atmosphere. Haha But that was a pretty nice view, I'd have to say!

(Stealing the sauce recipe Simon)
 
capo180 said:
Nice squatting man, I really got to figure mine out. Glutes just aren't cooperating at all right now.

But I'm with rob, your coming a bit too far forward even for low bar.

What's your pr on squats?
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This was my 12's PR. 10 is 330, 4 is 350 (old PR), and 1 is 405. You think I'm too far forward even at the beginning of the set? I think I just got tired, but if the are all off i need to figure something else out.

love2liftkat said:
Whew! I was so far behind! I'd read a little and then have to get off, return and do the same! 16 x's later I'm going to try to respond! Your PRs and workouts have been awesome! I was like Brian, had trouble not watching the half reps! I've been loving the cool mornings/nights but warm days as well. So nice. I'm not much for hooters- could be done so much better both food and atmosphere. Haha But that was a pretty nice view, I'd have to say!

(Stealing the sauce recipe Simon)
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Thanks Kat!
 
No it's not so bad at the start. Could be just losing tightness throughout the set, which is understandable on a set of 12. You begin a little bent over up top, which adds a bit to that angle as well. A little Better bar positioning might help idk. But I think you can hit a lot more then 405 now. Numbers are blowing up man.
 
wasme said:
Ya, well next time you bake a cake, I am breaking in and stealing that!
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Come on! I'll make you one of your own!
 
capo180 said:
No it's not so bad at the start. Could be just losing tightness throughout the set, which is understandable on a set of 12. You begin a little bent over up top, which adds a bit to that angle as well. A little Better bar positioning might help idk. But I think you can hit a lot more then 405 now. Numbers are blowing up man.
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I think I have more than 405 too. We may see this next week. I'll se how 405 feels. I may just try and hit that faster than before.

I really like where the bar is on my back. Is that what you meant by the positioning? Maybe there are other things I can do to be more upright at the top. Core work or GM's?
 
Yeah I don't think there would be much you can do outside of changing position to keep more upright. Being more upright would probably put a lot of weight on the wrists, which is no bueno.

But if it works for you and you like it, that's all that counts!
 
capo180 said:
Yeah I don't think there would be much you can do outside of changing position to keep more upright. Being more upright would probably put a lot of weight on the wrists, which is no bueno.

But if it works for you and you like it, that's all that counts!
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I have to agree here. Just because it doesn't look conventional doesn't mean it doesn't work. If it's comfortable for you that's all that really matters.
Now if you are going to do competition then you might check and see if you'd get dinged points for it...lol
 
capo180 said:
Yeah I don't think there would be much you can do outside of changing position to keep more upright. Being more upright would probably put a lot of weight on the wrists, which is no bueno.

But if it works for you and you like it, that's all that counts!
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Yeah, my wrists can't take much more...

I just looked at my 330x10 video and the 405 video. In both I was more upright than today, even at the start. I lean over some anyway. Maybe it was an off day. Either way, I'll try and work on it. Thanks for the help.
 
turff49 said:
I have to agree here. Just because it doesn't look conventional doesn't mean it doesn't work. If it's comfortable for you that's all that really matters.
Now if you are going to do competition then you might check and see if you'd get dinged points for it...lol
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Shorter ROM! lol
 
atanocc said:
Damn. See ur already ahead in our lil competition haha. No but foreal man strong squatting! Good shyt homie
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Thanks man.
 
Here is a side by side of my 330 and 315 rep PRs. The lean isn't as bad on the 330, so obviously weight isn't the issue.

If anyone has any thoughts other than squeeze glutes more, let me know. Thx!

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And image

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Lol, I thought you were wearing a gangsta wrap around your waist.
 
When you unrack, stand upright. Between each rep, stand upright. It's going to be difficult to brace if you're bent over like that. My guess is right now bracing simply means holding your breath upon descent, for you (assumption on my part). Gonna have to stand tall if you wanna brace like duffin teaches.
 
For me, getting upright begins with the unrack. If I don't get my hips directly under the bar on the unrack, I will never regain an upright position.

Just something to think about.
 
liftandswim said:
When you unrack, stand upright. Between each rep, stand upright. It's going to be difficult to brace if you're bent over like that. My guess is right now bracing simply means holding your breath upon descent, for you (assumption on my part). Gonna have to stand tall if you wanna brace like duffin teaches.
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Concerning this, for a long time I stood with the weight with soft hips and knees. After some friends got called for all kinds of crap at nationals I discovered that you have to stand locked out before the squat command is given, and must lock everything before the rack command. Now I always lock it up tight before I take my air and descend. It's helped my stability I feel.
 
liftandswim said:
When you unrack, stand upright. Between each rep, stand upright. It's going to be difficult to brace if you're bent over like that. My guess is right now bracing simply means holding your breath upon descent, for you (assumption on my part). Gonna have to stand tall if you wanna brace like duffin teaches.
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It's never been a focus, but will be. I was focused today to look up and stay on my heels. Sometimes I let other things go when I have a "focus list".

CincyKiller45 said:
For me, getting upright begins with the unrack. If I don't get my hips directly under the bar on the unrack, I will never regain an upright position.

Just something to think about.
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As odd as this may sound, I think a "to-do" list would benefit me on squats so that I focus on multiple things at once.
 
RegisterJr said:
As odd as this may sound, I think a "to-do" list would benefit me on squats so that I focus on multiple things at once.
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That's not odd. There's at least 5 cues I keep in my head before I squat. Personally, I wouldn't try to focus on too many things at once, though. I just focus on 1 or 2 when I'm trying to get better at something.
 
CincyKiller45 said:
That's not odd. There's at least 5 cues I keep in my head before I squat. Personally, I wouldn't try to focus on too many things at once, though. I just focus on 1 or 2 when I'm trying to get better at something.
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That's what I was doing today and it may have caused the bend...
 
I agree with Cincy too many things at once and u could screw yourself on the light set focus on something get I'd down then focus on the next
 
Watch Steve Goggins squat and you'll feel better about how far you bent over. That said, there's only one Steve Goggins.
 
herderdude said:
Watch Steve Goggins squat and you'll feel better about how far you bent over. That said, there's only one Steve Goggins.
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He does lean a tad, too.

I'll start doing walkouts once a week to work on staying upright more.
 
RegisterJr said:
He does lean a tad, too.

I'll start doing walkouts once a week to work on staying upright more.
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I was training my friend the other day and she kept leaning forward and not setting up her feet correctly. I told her to not think too much and just focus on those two things first. lol, I kinda laughed at myself. Like woah, I guess I have been paying attention to how I train.... ??
 
Rest day today. Body felt fine, even leg DOMs aren't that bad, I was just tired. Took the weekend off too, so this should prime me good for singles week.

Looking forward to trying this on Thursday on my 500 attempt.

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wasme said:
Just don't put that on your :banana: before rubbin' one out...
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You still hold that against me? Sorry bro, it'll grow back.
 
RegisterJr said:
Rest day today. Body felt fine, even leg DOMs aren't that bad, I was just tired. Took the weekend off too, so this should prime me good for singles week.

Looking forward to trying this on Thursday on my 500 attempt.

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Oooooh, where did you get it? I can't find it at the store anymore. I love liquid chalk!!!! ?
 
puccah8808 said:
Oooooh, where did you get it? I can't find it at the store anymore. I love liquid chalk!!!!
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It was from BB dot com. It was the first site that popped up in a search. Next time I'm going to try Grrrip, based on recommendations from IG.
 
Chest, singles week:

WARMUP w/ PAP's:

Wide Grip Lat Pulldown 166.67

Set 1 : 90x20
Set 2 : 100x20

Dumbbell Hammer Curls 30

Set 1 : 15x30
Set 2 : 15x20


Barbell Bench Press 277.67
-All reps paused-

Set 1 : 45x5
Set 2 : 105x5
+Belt
Set 3 : 130x5
Set 4 : 150x5
Set 5 : 200x5
Set 6 : 220x3
Set 7 : 245x4 (1+)
-Belt
Set 8 : 255x2

-Spotted touched the bar on the fourth rep of 245. I again had to say "I got it".

-No PRs, but no bicep pain either. I got a liftoff on everything >200.

SUPERSET 1:
1m rests

Banded Incline Bench Press 206.67 (pro light mini)

Set 1 : 135x12
Set 2 : 155x10
Set 3 : 155x7

KB Swing 26.67

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

(These really wear down my shoulders)

Took Band OFF-

Barbell Incline Bench Press 180

Set 1 : 135x10

SUPERSET 2:
1m rests

Banded DB Chest Press 80
-Pro Mini-

Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x9

KB Upright OHP 38

Set 1 : 30x8 PR
Set 2 : 20x8
Set 3 : 20x4

Those KB OHPs are hard. lol

I like wearing the bell on benchpress. I feel like I get more leg drive.

I may try and knock out triceps at lunch. That way, I can do biceps while I'm dead lifting tomorrow. I told myself I would not skip arm day anymore but I can't wait to DL...
 
How are you doing KB swings that they're hard on your shoulders? You should get all of the swinging action from a forceful snap of the hips.
 
wasme said:
Just ordered some liquid grip myself!
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What do you normally use?

herderdude said:
How are you doing KB swings that they're hard on your shoulders? You should get all of the swinging action from a forceful snap of the hips.
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Maybe hard isn't the right word, but they wear them down. Like an explosive front raise, I suppose. I use some hip bounce, I guess similar to a push-press.

lol

I guess I'm doing it wrong?
 
I suppose I'll be watching some KB Swing videos later.
 
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