TGR's Modified PowerBuilding v2.0

RegisterJr said:
Nice job man. I'm a ways away from 500 tho. Why knee sleeves are you using?
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You're progressing at lightning speed, so you might get there before you know it! I had to learn a lot to get from 400 to 500, but you're already so much further ahead knowledge-wise than I was where you are now and that really impacts your ability to improve.

Sleeves are 2 year old super-worn Titans that are a size small. I grew into them by 20lbs as they've broken down so they still fit like a glove. They're still working great after well over 100 squat sessions so I keep enjoying them. Worth your $60, no doubt.
 
RegisterJr said:
What do you mean about not fitting?
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Your upper arms are jammed into your back from the unrack. Its good for forcing tightness, the Russians like to squat that way, but if you move your grip out wider, you'll be able to pull your chest up better, pull your elbows through more (which will all but cure the lean), and your biceps will be happier. Trust me, It's a huge difference. I put my hands next to the collars on a power bar. I can get better tightness out there, elbows pulled forward, down, and toward my sides. Versus some where my hands are in closer and I lean more.
 
herderdude said:
Your upper arms are jammed into your back from the unrack. Its good for forcing tightness, the Russians like to squat that way, but if you move your grip out wider, you'll be able to pull your chest up better, pull your elbows through more (which will all but cure the lean), and your biceps will be happier. Trust me, It's a huge difference. I put my hands next to the collars on a power bar. I can get better tightness out there, elbows pulled forward, down, and toward my sides. Versus some where my hands are in closer and I lean more.
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Ah. This is the widest rack we have. I'm within inches of losing a finger as it is. I wish I could get them out farther.

I recently saw one of the Lilliebridges squat with their hands on the plates. Is this something worth trying?
 
liftandswim said:
I'd say you're about 3-4 months from 500 if I had to guess
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Hyde said:
If he doesn't diet down any it's certainly on the table.
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I've toned back the calories, we'll see what that does in the long haul.

3-4 months might be a little soon, but I wouldn't say it's impossible by Christmas. 600 pull, for sure. I'll likely pull 525-530 this week.
 
herderdude said:
Your upper arms are jammed into your back from the unrack. Its good for forcing tightness, the Russians like to squat that way, but if you move your grip out wider, you'll be able to pull your chest up better, pull your elbows through more (which will all but cure the lean), and your biceps will be happier. Trust me, It's a huge difference. I put my hands next to the collars on a power bar. I can get better tightness out there, elbows pulled forward, down, and toward my sides. Versus some where my hands are in closer and I lean more.
Click to expand...

RegisterJr said:
Ah. This is the widest rack we have. I'm within inches of losing a finger as it is. I wish I could get them out farther.

I recently saw one of the Lilliebridges squat with their hands on the plates. Is this something worth trying?
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Never mind. I just tried it and the plates roll.
 
ShouldeRok 16.33

Set 1 : 7x40 (20ps)
Set 2 : 7x40

Barbell Bent Over Row 100

Set 1 : 50x30
Set 2 : 50x30

Barbell Bench Press 300 + random PAPs and O&Bs

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 120x5
Set 4 : 145x5
Set 5 : 180x5
Set 6 : 205x3
Set 7 : 230x1
+Lift off
Set 8 : 250x1
Set 9 : 270x1 (pause PR)
Set 10 : 280x1 (no pause PR)
No lift off-
Set 11 : 225x10

Leverage Chest Press 153
(Weights per side, 1m rests)

Set 1 : 90x5
Set 2 : 115x5
Set 3 : 125x5
Set 4 : 135x4 PR
DROPSET:
Set 5 : 115x6
Set 6 : 90x6
Set 7 : 45x10

Notes:

PAIN FREE!!

230 is the most I've lifted off without pain since December or January. I prob could've done more lift offs but didn't want to push it.

I won't say 280 flew, but it surely wasn't slow. Maybe I should've done it for another single. Either way, today was great for bench confidence.

I'm liking the wider grip (pinky on rings).

CG/Arms tomorrow, likely.
 
Anabolic pizza or SD? Give it up, what are you cycling?! Lol. Heavy chest workout. Is this shoulderRok working this well to alleviate the pain you were experiencing? Congratulations on those PR!!!!
 
kenpoengineer said:
Anabolic pizza or SD? Give it up, what are you cycling?! Lol. Heavy chest workout. Is this shoulderRok working this well to alleviate the pain you were experiencing? Congratulations on those PR!!!!
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It first started getting better when I started the 14 day mobility posted below, then even better with the Super D stuff, also posted below. I'm not certain the ShouldeRok helps the bicep, but I'm keeping this rotation anyhow.

Mmmm, pizza...

Thanks Mark. I've still yet to try any anabolics. It's too bad the mild PHs were banned. I'm sure I'd at some point have tried them.
 
Man, you don't need PHs! You sir are a beast! Did you post the mobility drill? Didn't see it.
 
Nice pressing Thomas! Glad to see you hit 280! That's about my normal grip and I'm a few inches shorter than you.
 
turff49 said:
Nice pressing Thomas! Glad to see you hit 280! That's about my normal grip and I'm a few inches shorter than you.
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I brought my grip in months ago thinking that's why I was in pain. It's nice now to have the extra chest help. Thanks Brian.
 
Great pressing man. I think I need to start doing some of the mobility work you are. Having some issues on pressing movements
 
joh408 said:
Great pressing man. I think I need to start doing some of the mobility work you are. Having some issues on pressing movements
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I swear by the mobility work now. If I have to get up at 0200 to do it, I would.

wasme said:
Don't need to say you are getting strong... damn.. weights are flying for you
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Finally moving in the right direction. Thanks man.
 
RegisterJr said:
Ah. This is the widest rack we have. I'm within inches of losing a finger as it is. I wish I could get them out farther.

I recently saw one of the Lilliebridges squat with their hands on the plates. Is this something worth trying?
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You can try putting your hands on the collars. I look for very shallow j hooks and I don't wrap my hand around the bar until after I clear the hooks.
 
herderdude said:
You can try putting your hands on the collars. I look for very shallow j hooks and I don't wrap my hand around the bar until after I clear the hooks.
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This will take some practice. Our J hooks are not shallow, but maybe it can still be done.

When you put the bar back what's your technique?
 
CGBP/Arms

ShouldeRok 16.33

Set 1 : 7x30
Set 2 : 7x40

Barbell Close Grip Bench Press 253.5

Hand on smooth
Set 1 : 45x10
SUPER D Right Side
Set 2 : 80x10
SUPER D Left Side
Set 3 : 105x5
Set 4 : 125x5
Set 5 : 155x5
Set 6 : 175x5
START SUPERSET W/ HC
Set 7 : 195x9
Two fingers on smooth
Set 8 : 175x10
Three fingers on smooth
Set 9 : 155x10

Dumbbell Hammer Curls 66.67

Set 1 : 45x12
Set 2 : 50x10
Set 3 : 45x15 PR

SUPERSET:
No rests except travel time...

Incline Reverse Grip Skull Crusher 90

Set 1 : 50x20
Set 2 : 60x15
Set 3 : 60x10
Set 4 : 60x4

1.5 Cable Curl 139.33
(1 + 1/2 = 1)

Set 1 : 100x10
Set 2 : 110x8 PR
Set 3 : 100x8
Set 4 : 100x8

EZ Bar Curl 130

Set 1 : 30x100
Multiple pauses

Barbell Seated Overhead Triceps Extension 130

Set 1 : 30x100
Need more weight

Notes:

I also did other banded shoulder mobility work. This took quite a bit of time. Thank God it was only arm day.

Tomorrow is deadlift singles. Should I go for 520, 525, or 530?

Setting my alarm for 3 instead of 0315 or 0330 to give me more time.
 
Let me just say 315am to get to the gym?! Wow good for you!!!! And then planning a 520lbs deadlift!
Impressive!!
 
clown007 said:
Let me just say 315am to get to the gym?! Wow good for you!!!! And then planning a 520lbs deadlift!
Impressive!!
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Thanks man. It's not always easy getting up, that's for sure.
 
Congratulations on yet another anabolic pizza PR! Up at 3 and in bed by 5? Beast!
 
Go for 530 you got this!
 
Yea I edited that my fat fingers
 
Duramaxhd said:
I say get your 5 lbs pr then save the rest
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You think so? 520 would be a 10# PR, and I'm almost certain I have that. Why only 5?
 
Duramaxhd said:
I think your making excellent progress and what your doing is working great. If u just take a 5# pr leaves u a lot of room to continue to grow.
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If I'm going to pull 800 by August I need to get moving tho. :lmao:
 
Personally I like the idea of going 530 or even 540. Of course, you know your body and how it felt better than anyone. I'm not sure I've ever only done a 5lb increase. Even back when I use to deadlift heavy. Of course that may have contributed to blowing my back out too...lol
5lbs on 510 is less than 1%
 
RegisterJr said:
This will take some practice. Our J hooks are not shallow, but maybe it can still be done.

When you put the bar back what's your technique?
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Unwrap my hands and feel around for the hooks then gently set them down.
 
I just don't want him to make my mistakes and pull to close to a true max and slow his progress. There are guys right now that would take that 1% anyday I know I would on my bench that hasn't moved in 6 months

Not trying to be confrontational
 
Totally understand and definitely not confrontational. Just different philosophies is all.
 
Duramaxhd said:
I just don't want him to make my mistakes and pull to close to a true max and slow his progress. There are guys right now that would take that 1% anyday I know I would on my bench that hasn't moved in 6 months

Not trying to be confrontational
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turff49 said:
Totally understand and definitely not confrontational. Just different philosophies is all.
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Whoa, whoa, calm down guys.

I get both sides. At this weight any progress is going to be a tiny increase.

I like this idea...

liftandswim said:
Just do 520
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I know it's there, possibly a little more. I'll pull 520 and be happy with it.

herderdude said:
Unwrap my hands and feel around for the hooks then gently set them down.
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That scares my fingers...
 
Nice close grip volume there ma man. This thread is so argumentative though. My body the it hurts from
 
rob112 said:
Nice close grip volume there ma man. This thread is so argumentative though. My body the it hurts from
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Thanks man. No, no arguing here.
 
Ha!..... I beg to differ....lol
How's that for an argument!
 
I'd be hungry for the 530, but the proper thing to do if you're doing 5/3/1 is to get the 520. Your progress has been non-stop, which over time piles up to some awesome increases, as you've seen. Trust the program.

Also, great work benching! Hope it only continues to improve.

As for deadlifting 600 - deadlift can be a fickle mistress. It took me 2 years to get to 535, and 2 more years to get from 535 to 578. It is very hard to predict, so just keep doing what you find to be working for now and you'll have to figure it out if you stall. *fingers crossed you go Bolton by Christmas, though!*
 
I'm all about 5lb gym PRs. Or 5lb rep PRs. Or 1rep rep PRs. I always take weights I know I'll crush and I like to leave the gym wondering how much more I could do, rather than have a miss or even a tough rep for that matter. Not knowing is better than knowing. The longer you keep from unleashing the beast, the better it fits into your program and the more impressive it will be the day you let it all hang out.
 
I heard there's an argument?
 

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herderdude; that is interesting, I rarely hear people say that at the gym! (actually never lol) everyone wants to push the limit and 'train to failure'. i guess I have been taught to go for it every time as well. Which sometimes can work against you if you have other sports to play or other things to do, but too tired to because of PRs and PBs at the gym lol.
 
Hyde said:
I'd be hungry for the 530, but the proper thing to do if you're doing 5/3/1 is to get the 520. Your progress has been non-stop, which over time piles up to some awesome increases, as you've seen. Trust the program.

Also, great work benching! Hope it only continues to improve.

As for deadlifting 600 - deadlift can be a fickle mistress. It took me 2 years to get to 535, and 2 more years to get from 535 to 578. It is very hard to predict, so just keep doing what you find to be working for now and you'll have to figure it out if you stall. *fingers crossed you go Bolton by Christmas, though!*
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Ain't nobody got time for that. I'm pulling 600 this year. All in the name of newbie gains and the power of GreySkull.

Thanks man.

The bench is my fickle lift...

herderdude said:
I'm all about 5lb gym PRs. Or 5lb rep PRs. Or 1rep rep PRs. I always take weights I know I'll crush and I like to leave the gym wondering how much more I could do, rather than have a miss or even a tough rep for that matter. Not knowing is better than knowing. The longer you keep from unleashing the beast, the better it fits into your program and the more impressive it will be the day you let it all hang out.
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I like this strategy, and this is typically how I squat. I've never failed a squat because I'm scared to. lol

I also love the rep PRs. My logging app sends a notification when I hit one. If I do hit a snag I'll start AMRAPing my 1+ instead of going for a new 1RM.

choccyswag said:
herderdude; that is interesting, I rarely hear people say that at the gym! (actually never lol) everyone wants to push the limit and 'train to failure'. i guess I have been taught to go for it every time as well. Which sometimes can work against you if you have other sports to play or other things to do, but too tired to because of PRs and PBs at the gym lol.
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I think most people talk about going to failure within the hypertrophy range, which isn't as dangerous or hard on your body as 'going for failure' on a single or double.
 
Decided to take a rest day. I haven't had one in 6-7 days, and I didn't want that to be the reason I failed the lift. The extra sleep was nice.
 
choccyswag said:
herderdude; that is interesting, I rarely hear people say that at the gym! (actually never lol) everyone wants to push the limit and 'train to failure'. i guess I have been taught to go for it every time as well. Which sometimes can work against you if you have other sports to play or other things to do, but too tired to because of PRs and PBs at the gym lol.
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Oh, and thanks for joining the discussion!
 
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