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TGR's Modified PowerBuilding v2.0

liftandswim said:
Stance will be narrower. Think straight down, straight up (i.e. more forward knee travel)). And I bottom out hamstrings on calves, but if you want to stop at parallel the world won't end. In general, the front squat will be the deepest of the three (low bar, high bar, front).
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I prefer deep, but I don't think I'm that deep. I'll work on a narrower stance and get some vids for everyone to critique.
 
Went to Walmart this morning and grabbed Arnold's pump product, just because it's so cheap. If my bicep pain comes back I'll know the pump contributes. Maybe the mobility work will prevent it anyway.

OHP day.
 
RegisterJr said:
Went to Walmart this morning and grabbed Arnold's pump product, just because it's so cheap. If my bicep pain comes back I'll know the pump contributes. Maybe the mobility work will prevent it anyway.

OHP day.
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Blasphemy!!! Max Pump or go home!!!
 
RegisterJr said:
Went to Walmart this morning and grabbed Arnold's pump product, just because it's so cheap. If my bicep pain comes back I'll know the pump contributes. Maybe the mobility work will prevent it anyway.

OHP day.
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Saw this kid at work shaking up some of that stuff and he said he bought it for the same reason (cheap) but you have to take 3 scoops to get anything so it's kind of a wash lol. Said it was alright stuff though.

turff49 said:
Blasphemy!!! Max Pump or go home!!!
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That stuff is legit. Good for bp reduction too, and bedroom winning.
 
turff49 said:
Blasphemy!!! Max Pump or go home!!!
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Ha! I'm out. I haven't ordered any because i wanted to take a break to see if the pump contributed to the arm pain. I knew I wouldn't stop if I had any on hand.

Hyde said:
Saw this kid at work shaking up some of that stuff and he said he bought it for the same reason (cheap) but you have to take 3 scoops to get anything so it's kind of a wash lol. Said it was alright stuff though.
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1 scoop did absolutely nothing. I got no more a pump than a normal no-pump-supp WO.
 
OHP

ShouldeRok 22.17

Set 1 : 9.5x30
Set 2 : 9.5x40

Barbell Shoulder Press 175

Set 1 : 45x10
PAPs
Set 2 : 65x5
PAPs
Set 3 : 80x5
Set 4 : 95x5
Set 5 : 120x5
Set 6 : 135x3
Set 7 : 150x1
Set 8 : 165x1
Set 9 : 185x0
Set 10 : 175x0

165 flew. Should've stayed there.

SUPERSET, 1m rests:

Barbell Incline Bench Press 234.33

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 205x4
Set 4 : 185x8
Set 5 : 185x5 drop
+Set 5 : 135x5

Klokov Press 122.5

Set 1 : 95x5
Set 2 : 105x5 PR
Set 3 : 105x5
Set 4 : 105x4
Set 5 : 95x2

^This superset killed me...

SUPERSET W O&Bs:

Banded Incline Hammer Strength Press 100

Set 1 : 55x10
Set 2 : 65x10
Set 3 : 75x10

Banded O&B's 1.33

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

Banded Hex Press 80

Set 1 : 50x15 +PAPs
Set 2 : 60x10 +PAPs

Banded DB Chest Press 78

Set 1 : 60x9 +PAPs
Set 2 : 50x10 +PAPs

Lastly, I did SUPER D mobility.

Shoulders are fried. Everything feels good today/ no pain.
 
I'm really glad you've found away to manage and prevent your pain while training. I know too many guys that basically give up progressing because they're being held back by issues that are totally in their power to overcome - things like bicep tendonitis and minor shoulder impingements. I have a buddy I talked to last night that would rather complain than put the work in to get healthy.
 
Great volume. How are the Klokov presses?
 
kenpoengineer said:
Great volume. How are the Klokov presses?
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I almost posted that these are easily becoming one of my favorites. I can instantly feel it targeting the top and top rear of my delts.

Hyde said:
I'm really glad you've found away to manage and prevent your pain while training. I know too many guys that basically give up progressing because they're being held back by issues that are totally in their power to overcome - things like bicep tendonitis and minor shoulder impingements. I have a buddy I talked to last night that would rather complain than put the work in to get healthy.
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The mobility work I do, almost daily, takes up a lot of time that I could be doing lifts that I miss. However, it's totally worth it. That's why I stayed and did the super d work after frying my shoulders.
 
Been out of cable, Internet, and home phone for 6 days now. Finally I got a tech out today. He blamed lightning and the installer, then passed the buck to another guy. He just showed up and said his end is fine, has no clue what the other guy was talking about.

So...

Also, pool pump went out an hour ago but the pool store is closed. I guess I'll come home early tomorrow and replace that.

On the bright side, I'm one back exercise away from squat singles. That's a plus.
 
You good at troubleshooting? Pool pump wiring could just be corroded. Worst case it's probably just the motor. Is it a Hayward or a Pentair Superflo?
 
turff49 said:
You good at troubleshooting? Pool pump wiring could just be corroded. Worst case it's probably just the motor. Is it a Hayward or a Pentair Superflo?
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It's Hayward, and it is the motor. Bearings went out a while back and I didn't replace them.
 
Well, that sucks. Overnight delivery from In the Swim and also Dohoney's.
 
Super D is always before. It's an activation and joint centration routine to get everything firing in concert. Try it like that next time.
 
herderdude said:
Super D is always before. It's an activation and joint centration routine to get everything firing in concert. Try it like that next time.
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I always do it before. This was the first time I did it afterwards, and I figured doing it would be beneficial for RC work.

Is it pointless afterwards?
 
RegisterJr said:
I always do it before. This was the first time I did it afterwards, and I figured doing it would be beneficial for RC work.

Is it pointless afterwards?
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No, it can help if your shoulder feels out of place Or pinching anywhere, But the benefits it provides really lend themselves to pre training.
 
herderdude said:
No, it can help if your shoulder feels out of place Or pinching anywhere, But the benefits it provides really lend themselves to pre training.
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Would you say the same applies to ShouldeRok? Is it pointless, per se, on leg day?
 
RegisterJr said:
Would you say the same applies to ShouldeRok? Is it pointless, per se, on leg day?
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Opening up and Warming up the shoulders and upper back before squatting can be very beneficial for getting your set up with the bar on point imo
 
RegisterJr said:
Would you say the same applies to ShouldeRok? Is it pointless, per se, on leg day?
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Hell no! I do my whole shoulder routine So I can get my upper body in good position on squats.
 
turff49 said:
Blasphemy!!! Max Pump or go home!!!
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This!

Hyde said:
That stuff is legit. Good for bp reduction too, and bedroom winning.
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..And this lol

RegisterJr said:
I almost posted that these are easily becoming one of my favorites. I can instantly feel it targeting the top and top rear of my delts.
Click to expand...

They are awesome indeed. Very taxing.

RegisterJr said:
Been out of cable, Internet, and home phone for 6 days now. Finally I got a tech out today. He blamed lightning and the installer, then passed the buck to another guy. He just showed up and said his end is fine, has no clue what the other guy was talking about.
.
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Did they at least fix you up? the young lad must be going crazy with no net..
 
wasme said:
This!



..And this lol



They are awesome indeed. Very taxing.



Did they at least fix you up? the young lad must be going crazy with no net..
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It is now up and running. It didn't hurt him to have a few days without TV.

I don't watch very much TV, but I actually missed it.
 
ShouldeRok 14

Set 1 : 7x30
Set 2 : 7x30

Barbell Bent Over Row 344

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x5
KROC ROWS-
Set 5 : 170x5
Set 6 : 190x3
+Belt, Straps
Set 7 : 215x18 (1+, PR; paused at 15)

Kroc Row 190.67

Set 1 : 110x22 (-7)
Set 2 : 110x22

The 110's have different handles. Last week I used the smaller handle, this week I used the larger.

Banded Barbell Row 180
(Standing on green band)

Set 1 : 135x5
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 135x10

Banded Meadows Row 116.67
(On T-bar again)

Set 1 : 90x6
Set 2 : 100x5
Set 3 : 80x5

Meadows Row 133

Set 1 : 70x27 R
Set 2 : 70x27 L

Banded HS Lat Pulldown 180
(Weight per side)

1 red band:
Set 1 : 135x10
2 Red:
Set 2 : 135x10
Set 3 : 135x10
1 Red:
Set 4 : 135x9

No bands, DROPSET:
Set 5 : 135x10
Set 6 : 90x8
Set 7 : 45x26

Slow start this morning. I just wasn't feeling it.

I dumped 3 scoops of the Arnold Pump in a cup, but as I was reading the profile I noticed it didn't disclose how much caffeine was in it. I didn't want to risk over DMaxing it with my STIMUL8 too. Maybe tomorrow.

Somehow I busted a vessel in my left eye yesterday. Odd, on shoulder day. Hopefully tomorrow's squats don't make it worse.

Good lifting everyone!
 
Seriously? 18 Reps?
 
zcol94 said:
Seriously? 18 Reps?
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They likely weren't the prettiest reps. Between dead lifts and rowing, I think my back may be the biggest improvement over the last year.
 
RegisterJr said:
They likely weren't the prettiest reps. Between dead lifts and rowing, I think my back may be the biggest improvement over the last year.
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Thats some serious weight no matter how pretty they were haha good job man
 
I initially read that as 215 on Kroc Rows. Was thinking Holy Cow, his gym has DB's to 215...lol
 
Hey Register,
Can you explain your notation for your exercises?
Say for "Banded Meadows Row 116.67 (On T-bar again)" what is the 116.67 referring to?

Love reading your logs and want to get the most out of them.
Thanks
-clown
 
clown007 said:
Hey Register,
Can you explain your notation for your exercises?
Say for "Banded Meadows Row 116.67 (On T-bar again)" what is the 116.67 referring to?

Love reading your logs and want to get the most out of them.
Thanks
-clown
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The app I use to log my exercises calculates what my calculated 1RM is for that current session. It assumes my max single is 116.67.

To do the Meadows' banded, I put two hex DBs outside the bottom of the chest supported T bar machine and use them to wrap the bands around.
 
RegisterJr said:
The app I use to log my exercises calculates what my calculated 1RM is for that current session. It assumes my max single is 116.67.

To do the Meadows' banded, I put two hex DBs outside the bottom of the chest supported T bar machine and use them to wrap the bands around.
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If you think about it next time, video these Meadows using the t-bar machine. When I travel some of the gyms have a t-bar machine but not a floor mounted piece for a barbell. Doing them your way would help when I want to do some meadows while traveling.
 
turff49 said:
If you think about it next time, video these Meadows using the t-bar machine. When I travel some of the gyms have a t-bar machine but not a floor mounted piece for a barbell. Doing them your way would help when I want to do some meadows while traveling.
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I like the other way too, but this way it's either to add bands and the end doesn't spin.

Will do man. I almost took a picture today, but I'll video next time.
 
Thanks Register.
What is the app you are using to calculate the weights?
 
Awesome work all weekend as usual! Good job not smacking that tech around too! Hate when they pass the blame like that! Sure hope the pool pump isn't anything too big! Seems like it always comes in clusters!
 
New pump motor is installed. Unfortunately, it's cycling on and off. I can't find a pressure switch adjuster like on a well pump. The store has closed, so I'll call tomorrow.

I had to replace the junction and switch boxes, too. They were rigged.

Tomorrow is squat singles. I'm tempted to stay at 405 to get faster at them and hopefully import be the motion, lean, and confidence. We'll see what my ego says.
 
Duramaxhd said:
Could do multiple singles and film them and try to improve between sets
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That's a great idea. Problem is, I sometimes don't always know why I'm doing wrong till you guys see it.

Going for:

-1 finger narrower grip with elbows pressed forward
-Big air unrack
-3 steps walkout (dominant leg 1, then non-Dom, then adjust once if needed
-Big air
-Release hips and drop relatively fast to save energy
-screw feet (hard for me)

I have a tendency to focus on one thing at a time tho, so multiples would be best.

Pump is working. Thanks Turff for making me look again.
 
U can tell thou if u got the lean going or if u need to adjust your setup or walkout these are all things that u can identify
 
RegisterJr said:
That's a great idea. Problem is, I sometimes don't always know why I'm doing wrong till you guys see it.

Going for:

-1 finger narrower grip with elbows pressed forward
-Big air unrack
-3 steps walkout (dominant leg 1, then non-Dom, then adjust once if needed
-Big air
-Release hips and drop relatively fast to save energy
-screw feet (hard for me)

I have a tendency to focus on one thing at a time tho, so multiples would be best.

Pump is working. Thanks Turff for making me look again.
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I see you watched that video in my log eh? : )

And dont worry, screwing the feet is difficult for me to. I think about it pretty much every set. I still just cant get it down.
 
RegisterJr said:
Pump is working. Thanks Turff for making me look again.
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Anytime brother. That's what we are here for. Help each other out no matter what it may be. Enough people here to cover just about any issue...lol
 
turff49 said:
Anytime brother. That's what we are here for. Help each other out no matter what it may be. Enough people here to cover just about any issue...lol
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I will say, the advice you gave about using Max Pump to have a better pump was a tad off. I just dumped a bunch of pills in my pool and nothing changed. :dance:
 
RegisterJr said:
I will say, the advice you gave about using Max Pump to have a better pump was a tad off. I just dumped a bunch of pills in my pool and nothing changed. :dance:
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LMFAO!!!!!
 
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