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TGR's Modified PowerBuilding v2.0

Here is my attempt stainless steel shaft and use an old cheap DB to make the handle and the screw part it has it own smaller plates too which I like
 

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Duramaxhd said:
Here is my attempt stainless steel shaft and use an old cheap DB to make the handle and the screw part it has it own smaller plates too which I like
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Nice man. Looks like it'll work fine.
 
Duramaxhd said:
I took the length off of the Web page. All I need now is to figure out how to use it lol
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He explains here how to get the swing going.
 
wasme said:
Congrats on the PR... might have to get one of these...
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His are expensive; I bet you could find someone to weld you one...

...yeah, I'm cheap
 
ShouldeRok 22.17

Set 1 : 9.5x20
Set 2 : 9.5x40

I think I did 3 sets...

Barbell Close Grip Bench Press 250.83

Set 1 : 45x10
Set 2 : 80x5
Set 3 : 105x5
Set 4 : 120x5
Set 5 : 135x5
Set 6 : 155x5
Start SUPERSET w/ Guillotine curls...
Set 7 : 175x13
Set 8 : 155x5
Set 9 : 135x18

Guillotine Curls 166.67

Set 1 : 100x20
Set 2 : 100x20
Set 3 : 100x20

SUPERSET:

Meadows Cable Extension 80

Set 1 : 50x10 +
Set 2 : 50x5 PARTIALS
Set 3 : 60x10 +
Set 4 : 60x5
Set 5 : 50x10 +
Set 6 : 50x5
Set 7 : 50x10 +
Set 8 : 50x5

Dumbbell Hammer Curls 60

Set 1 : 45x10
Set 2 : 45x10
Set 3 : 40x10
Set 4 : 40x10

SUPERSET:

Cable Rope Overhead Triceps Extension 83.33 (not actual weight)

Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x13
Set 4 : 40x16

Preacher Curl Machine 143

4 second Negative-
Set 1 : 70x10
Set 2 : 90x10
Set 3 : 100x10
Set 4 : 110x9 PR

Deadlifts tomorrow!!
 
wasme said:
Strong Guillotines... havent done those in ages..
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At first I was thinking I was going to rep out a PR, but they get heavy and painful fast.
 
Nice arm work there Thomas and another PR I see. You are doing well man
 
Thanks Mark!

Tired as hell, but it's deadlift day. That's a plus. Also, some guy wants me to train him this morning on arms.

Goal is 390x11+ (hit 10 on my last 5's week). I was just going through my previous sessions, and it was only 3 months ago that I failed 460 and my AMRAPs were 7-8, instead of my recent 10's.
 
5's Wk Deadlifts

Barbell Squat 157.5

Set 1 : 135x5

SUPER D's Mobility...

Set 2 : 135x5
Set 3 : 135x3 paused
Set 4 : 135x5 speed

Barbell Deadlift 533

Set 1 : 185x5
Set 2 : 230x5
Set 3 : 275x3
Set 4 : 300x5
Set 5 : 345x5
+Belt
Set 6 : 390x11 (PR, taped)
-Belt
Set 7 : 345x5
+Belt
Set 8 : 300x5 Speed

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Deadlifts felt good today. The work ups flew. I almost went for a 12th rep, but my hams and booty started fatiguing. I got me PR, and that's all that matters. :)
 
Congratulations! I like the look of determination in your face!
 
wasme said:
Nice deads Thomas.. I like how you still have a couple of sets left in the tank after 11 gruelling reps..
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They were the "this is no longer fun" sets.

Thanks Simon
 
Yawn...., yeah, congrats on another pr...lol All in good fun...
Does it drive you crazy with people walking by so close while you are doing reps?
 
turff49 said:
Yawn...., yeah, congrats on another pr...lol All in good fun...
Does it drive you crazy with people walking by so close while you are doing reps?
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Nope. As long as it behind me. I swear I never see anyone use those hacks until I deadlift. But, that's why I don't face the mirror.

Thanks man.

liftandswim said:
Technique looks freaking solid. Congrats
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Thanks Ian. I was a little worried that I didn't do the set beforehand with a belt. Sometimes I need a set to adjust to the change.

I looked at the video afterwards and liked what I saw, except the belly.
 
RegisterJr said:
Nope. As long as it behind me. I swear I never see anyone use those hacks until I deadlift. But, that's why I don't face the mirror.

Thanks man.



Thanks Ian. I was a little worried that I didn't do the set beforehand with a belt. Sometimes I need a set to adjust to the change.

I looked at the video afterwards and liked what I saw, except the belly.
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A little belly equals fuel which equals gains which equals PR's which...
 
turff49 said:
A little belly equals fuel which equals gains which equals PR's which...
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It's true. The surplus cals have definitely contributed to the PRs. It's my excuse to not cut back. lol
 
What belly? All i saw besides a look of determination - was 2 massive guns! DIdn't realize your arms were that big Thomas.
 
Rest day. I need it, but I am fighting it. lol

Front squats tomorrow.
 
RegisterJr said:
The Poltergeist remake isn't worth paying movie theatre price for, FWIW.
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I figured! My daughter went to see it but she's never seen the first one.

turff49 said:
Lol!!

Hey, really impressed with your workouts this year. You've totally refocused from last year and have made gains by leaps and bounds.
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I agree! Amazing progress!!

RegisterJr said:
View attachment 120272

Put baseball bat grip on my ShouldeRok because it didn't have knurling. Works out great.
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Pretty smart!

RegisterJr said:
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He explains here how to get the swing going.
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Good video! Thanks for posting that! I may have to get my dad to weld me one and I get it when we meet up this summer with the kids!

Hyde said:
Dude he's got pipes that would make a professional arm wrestler proud.
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Heck yeah he does!
 
justanotherj said:
Looking strong in here dude. I need to stop slacking or you're gonna catch me.
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Thanks man, and I'm glad you're still here. Respect you a lot.
 
Front Squats and Quads-

ShouldeRok 33.83
(SUPERSET W/ Squats)

Set 1 : 7x20 (10 per side)
Set 2 : 9.5x20
Set 3 : 9.5x20
Set 4 : 12x20
Set 5 : 14.5x40
Set 6 : 12x40

Barbell Front Squat 234

Set 1 : 45x5
Set 2 : 85x5
Set 3 : 105x5
Set 4 : 125x5
Set 5 : 145x5
Set 6 : 160x5
Set 7 : 180x9
Set 8 : 160x5
Set 9 : 135x7

SUPERSET, 30s rests-

Somersault Squats 133

Set 1 : 95x9
Set 2 : 95x10
Set 3 : 105x8
Set 4 : 95x8

Banded Leg Extension 210
Pro Mini-

5-4-3's (5 sex hold at top, then 5 reps, then 4 sec hold at top + 4 reps, then 3...etc)

(H/t Breezy11 and Wasme)

Set 1 : 130x12
Set 2 : 140x12
Set 3 : 150x12
Set 4 : 130x12

Bulgarian Split Squats 57

Set 1 : 45x8 R
Set 2 : 45x8 L

Notes:

Quads are smoked and huge.

I used a strap on FS for all but two sets. It helped, and I'm getting better at holding the bar. It still wants to roll, especially after 4-5 reps. Also, bicep cramps.

Somersault squats were done on a smith thy has a slight slant because the other two were taken. Said slant doesn't feel good in my knees at all.

543's, try them.

ShouldeRok felt great today. Having 3 2.5's on there was not just for mobility but one helluva sweat producer.
 
RegisterJr said:
Front Squats and Quads-

ShouldeRok 33.83
(SUPERSET W/ Squats)

Set 1 : 7x20 (10 per side)
Set 2 : 9.5x20
Set 3 : 9.5x20
Set 4 : 12x20
Set 5 : 14.5x40
Set 6 : 12x40

Barbell Front Squat 234

Set 1 : 45x5
Set 2 : 85x5
Set 3 : 105x5
Set 4 : 125x5
Set 5 : 145x5
Set 6 : 160x5
Set 7 : 180x9
Set 8 : 160x5
Set 9 : 135x7

SUPERSET, 30s rests-

Somersault Squats 133

Set 1 : 95x9
Set 2 : 95x10
Set 3 : 105x8
Set 4 : 95x8

Banded Leg Extension 210
Pro Mini-

5-4-3's (5 sex hold at top, then 5 reps, then 4 sec hold at top + 4 reps, then 3...etc)

(H/t Breezy11 and Wasme)

Set 1 : 130x12
Set 2 : 140x12
Set 3 : 150x12
Set 4 : 130x12

Bulgarian Split Squats 57

Set 1 : 45x8 R
Set 2 : 45x8 L

Notes:

Quads are smoked and huge.

I used a strap on FS for all but two sets. It helped, and I'm getting better at holding the bar. It still wants to roll, especially after 4-5 reps. Also, bicep cramps.

Somersault squats were done on a smith thy has a slight slant because the other two were taken. Said slant doesn't feel good in my knees at all.

543's, try them.

ShouldeRok felt great today. Having 3 2.5's on there was not just for mobility but one helluva sweat producer.
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Just curious
 
Hyde said:
You know like when you're showering with a bunch of other men and someone drops the soap?
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I don't think that's it either.
 
wasme said:
Those 5/4/3's kill? I am doing them tomorrow.
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They do, especially supersetting them and using a band. Next time I'll reverse the hold time like Breezy did and hold after the reps.
 
I have a feeling I'll have a forced rest day this weekend, so I'm semi tempted to merge lats and shoulders. I really don't want to because my back is getting really strong and my shoulders and chest could use the solo work.

I need to stop looking at it like I need to fit my "week" routine into a week.

With:
_______
Chest
Arms
Deads
Front squats/quads
Shoulders
Back
Back squats/hams
________

It's impossible. lol

Hey guys, what does "peak week" mean?
 
Sex hold is where you put a band around your member and then around the weight then... Oh, I wasn't suppose to tell????
 
Nice sets! I need to start fitting in some fronts...
So you're liking the ShoulderRok right? Might have to make one of those myself! Sure beats stretching out with a bar which is what I've been doing...
 
You could consolidate so much within that split you got there. But if it's working why change it.

And peak week could be a number of things. Your last week heading into a powerlifting meet or bodybuilding show is what I'm guessing you're referring to.
 
turff49 said:
Nice sets! I need to start fitting in some fronts...
So you're liking the ShoulderRok right? Might have to make one of those myself! Sure beats stretching out with a bar which is what I've been doing...
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I LOVE it. Get one...

liftandswim said:
You could consolidate so much within that split you got there. But if it's working why change it.

And peak week could be a number of things. Your last week heading into a powerlifting meet or bodybuilding show is what I'm guessing you're referring to.
Click to expand...

I can't consolidate. I have only so much time, and with the mobility stuff and work up I need them split.

I guess I am referring to pre-meet, but what do you do in peak week? A deload?
 
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