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TGR's Modified PowerBuilding v2.0

Good workout Thomas. I think those Klokov presses will help your shoulders significantly.
Great that you had zero pain!
 
turff49 said:
Good workout Thomas. I think those Klokov presses will help your shoulders significantly.
Great that you had zero pain!
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I hope so. They feel different on my shoulders than anything else.
Thanks Brian.
 
Rest day.

I stayed up until after 11 and said screw getting up at 0330.

Upper back day tomorrow. Going to destroy it.
 
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 had to go back a few pages, but i knew I was supposed to video something. I'll set up a land mine Bb close by so I can still do the meadows/1-arm superset.
 
RegisterJr said:
Rest day.

I stayed up until after 11 and said screw getting up at 0330.

Upper back day tomorrow. Going to destroy it.
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Eeek! Glad you slept in! That's definitely a short night otherwise! Great shoulder work! I was amazed at how sore the Klokov press' made my shoulders! Especially my rear delts!
 
Take an oxygen bottle with you! Super setting them is pure torture.
 
You have been putting up some good numbers Thomas. I have been watching your videos and am glad for your steady progress
 
MARK_ said:
You have been putting up some good numbers Thomas. I have been watching your videos and am glad for your steady progress
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Thanks Mark.
 
ShouldeRok 16.33

Set 1 : 7x30
Set 2 : 7x40

Barbell Bent Over Row 315

Set 1 : 95x5
Set 2 : 115x5
(KROC's done here)
Set 3 : 135x3
Set 4 : 165x3
Set 5 : 185x3
+straps
Set 6 : 210x15

(Goal was 20 for a PR, but they got heavy fast. KROC's took a lot out of me)

Kroc Row 220 (no straps)

Set 1 : 110x30 R PR (3 re-grips)
Set 2 : 110x30 L PR (5-6)

SUPERSET:
Right side first, then left-

Banded Meadows Row 96
Setup-

Invalid Link Removed

The band is also over the bar behind the plates, providing extra resistance.

Set 1 : 70x6
Set 2 : 80x6
Set 3 : 70x6
Set 4 : 70x6

Barbell Bent One Arm Row 95

Set 1 : 45x10
Set 2 : 75x8
Set 3 : 50x10
Set 4 : 50x10

SUPER SET:

Rev-Grip Hammer Strength High Row 130 (weight per side)

Set 1 : 55x20
Set 2 : 80x12
Set 3 : 90x12
Set 4 : 100x9

Dumbbell Shoulder Shrug 88.67

3 second flex:

Set 1 : 70x8
Set 2 : 70x8
Set 3 : 60x5 (grip is gone)

BB Row:

Set 7 : 50x71
(Goal was 100, but I didn't have it in me)

The meadows/1A superset got heavy fast. Not so much the meadows as finishing with the 1As.

I didn't sleep well last night, so I'm thankful I came away with at least 1 PR. Gonna stay at 110 on KROC's for a couple weeks, likely.y left side really struggled.
 
Meadows and 1arms do not include bar weight...
 
Nice going man! Sure the back is feeling that workout. I hear you on the not sleeping well, had same problem...

I think we had the discussion about counting/not counting the bar weight about a year ago. I think everyone agreed to not count the bar weight.

On the reverse grip HS high row- so an underhand grip? Those are awkward on the high row!
 
turff49 said:
Nice going man! Sure the back is feeling that workout. I hear you on the not sleeping well, had same problem...

I think we had the discussion about counting/not counting the bar weight about a year ago. I think everyone agreed to not count the bar weight.

On the reverse grip HS high row- so an underhand grip? Those are awkward on the high row!
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Thanks Brian.

Ha. I saw another log the other day where they did count bar weight, so I figured I needed to specify again.

The rev-grips are more awkward, oddly. The regular hammer strength I can do the reps I did today with close to 4pps. This machine, not so much. I say it's odd because on rev-grip BB rows I'm stronger with the bicep help.
 
And the band slips off the peg, under the DB, over the BB, under the other DB and smacks you in the sore back! Lol. Again I say: You Finaflex Reps are awesome!!
 
kenpoengineer said:
And the band slips off the peg, under the DB, over the BB, under the other DB and smacks you in the sore back! Lol. Again I say: You Finaflex Reps are awesome!!
Click to expand...

Don't jinx me!!! lol

Thanks Mark!
 
RegisterJr said:
ShouldeRok 16.33

Set 1 : 7x30
Set 2 : 7x40

Barbell Bent Over Row 315

Set 1 : 95x5
Set 2 : 115x5
(KROC's done here)
Set 3 : 135x3
Set 4 : 165x3
Set 5 : 185x3
+straps
Set 6 : 210x15

(Goal was 20 for a PR, but they got heavy fast. KROC's took a lot out of me)

Kroc Row 220 (no straps)

Set 1 : 110x30 R PR (3 re-grips)
Set 2 : 110x30 L PR (5-6)

SUPERSET:
Right side first, then left-

Banded Meadows Row 96
Setup-

Invalid Link Removed

The band is also over the bar behind the plates, providing extra resistance.

Set 1 : 70x6
Set 2 : 80x6
Set 3 : 70x6
Set 4 : 70x6

Barbell Bent One Arm Row 95

Set 1 : 45x10
Set 2 : 75x8
Set 3 : 50x10
Set 4 : 50x10

SUPER SET:

Rev-Grip Hammer Strength High Row 130 (weight per side)

Set 1 : 55x20
Set 2 : 80x12
Set 3 : 90x12
Set 4 : 100x9

Dumbbell Shoulder Shrug 88.67

3 second flex:

Set 1 : 70x8
Set 2 : 70x8
Set 3 : 60x5 (grip is gone)

BB Row:

Set 7 : 50x71
(Goal was 100, but I didn't have it in me)

The meadows/1A superset got heavy fast. Not so much the meadows as finishing with the 1As.

I didn't sleep well last night, so I'm thankful I came away with at least 1 PR. Gonna stay at 110 on KROC's for a couple weeks, likely.y left side really struggled.
Click to expand...

That setup looks like it was killer on the back. Great work bro
 
By the way cool set up on the banded rows... the only way I have tried it was having the band doubled up and standing on the middle of it.
 
wasme said:
By the way cool set up on the banded rows... the only way I have tried it was having the band doubled up and standing on the middle of it.
Click to expand...

I've tried that and using the smaller red band on a really heavy DB. It still kinda bounces the DB though.
 
Hey you might have missed the ohp pr but you managed a 7s PR on incline bb after the ohp work - that's a solid improvement, and certainly a good sign for your bench at least.
 
Meadows rows aren't hard enough? Decided to throw on some bands! Nice job!!
 
clown007 said:
Meadows rows aren't hard enough? Decided to throw on some bands! Nice job!!
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Love the different feel. It's been 3-4 weeks of banded Meadows', and next week when I move back to the landmine without bands PRs will be had. Thanks Clown.
 
Lungs must've gave out...can only suck and blow so much...lol 100 reps of any weight is brutal.
 
Squat, Triples week:

Banded Hip Series-

ShouldeRok 16.33

Set 1 : 7x40
Set 2 : 7x30

Various shoulder, hip, and leg stretched...

Barbell Squat 461.5

Set 1 : 45x6
Set 2 : 135x5
(Leg curls here)
Set 3 : 155x5
Set 4 : 195x5
Set 5 : 230x3
Set 6 : 280x3
+Belt
Set 7 : 320x3

Set 8 : 355x9 PR

Paused, belt-less:
Set 9 : 315x2

High bar, belt-less:
Set 10 : 225x5
Set 11 : 225x3

Lying Leg Curls 142.5

Set 1 : 80x15
Set 2 : 95x15

Barbell Stiff-Legged Deadlift 367.5

Set 1 : 225x5
Set 2 : 275x5
Set 3 : 315x5
Set 4 : 225x6

Banded Leg Extension 196

5 sec flex + 5 reps, 4.., then 3...

30s rests-

Set 1 : 130x12
Set 2 : 140x12
Set 3 : 140x12
Set 4 : 130x12
Set 5 : 120x16 (no flex, speed)

Lower back was fried on SLDL, so I went to quads. I was 1 rep shy on SLDL for a PR, but I used straps on an almost knurl-less bar and the straps were sliding off.

SQUATS:

I moved my legs out slightly and my grip out from last week, but not as far out as previous weeks. I tried to focus on keeping the elbows forward and I thing the lean is better, even though I lean more with each rep over 4-5.

Critiques welcome.

Invalid Link Removed
 
Squats looked soooo easy for you. Congratulations on the PR!

Rookie observation: you unrack, step back and the very first body part that moves is your chest. It moves before the butt or legs. Could this be contributing to the lean? Am I picking on something I shouldn't?
 
kenpoengineer said:
Squats looked soooo easy for you. Congratulations on the PR!

Rookie observation: you unrack, step back and the very first body part that moves is your chest. It moves before the butt or legs. Could this be contributing to the lean? Am I picking on something I shouldn't?
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I think that's my attempt to stay upright, or prevent the lean. Herder suggested I take in my air before unrack, step back to set up, then take in the air again. Then, I try and pull my elbows forward to not lean.I didn't realize it was in the motion directly before breaking hips. Maybe I'll try and get that chest up a few more seconds before falling. Good catch, I didn't even see it.

Duramaxhd said:
Very nice looking set Thomas
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Thanks DMax. 320 was slow, and I was mentally destroying myself that I wouldn't hit it.
 
I think his huge rump also contributes to the illusion the lean is greater than what it may be.
Taking in air - you breathing in and out or up and down. Typically up and down and when you take in a full lung full you would straighten up some. Taking in and out(stomach breathing) you would not move..
Great PR! Keep killing it Thomas, you're on a roll!
 
Looking at the video get your hips under the bar more it sorta looks like your aching the bar out a bit. When taking in your air make sure u don't completely exhale under load or it will screw u
 
Great job with another new PR!
 
Great pr, all the reps moved pretty fast
 
turff49 said:
I think his huge rump also contributes to the illusion the lean is greater than what it may be.
Taking in air - you breathing in and out or up and down. Typically up and down and when you take in a full lung full you would straighten up some. Taking in and out(stomach breathing) you would not move..
Great PR! Keep killing it Thomas, you're on a roll!
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Thanks Brian, and yeah, I do have a big rump.

I exhale and re-inhale at the top.

Duramaxhd said:
Looking at the video get your hips under the bar more it sorta looks like your aching the bar out a bit. When taking in your air make sure u don't completely exhale under load or it will screw u
Click to expand...

I don't think I do, but I'll re-watch. Usually when I lose air at the bottom you can hear it and my core completely buckles.

MARK_ said:
Great job with another new PR!
Click to expand...

Thanks Mark!

zcol94 said:
Great pr, all the reps moved pretty fast
Click to expand...

Thanks Z!
 
Good work man, I can't see any real change in your lean at the top. You start using more back out of the hole late in the set, probably cause of fatigue and partially the lean. Not a huge thing really.
 
You did look to be able to drive your back into the bar better with the wider grip. That's an improvement in my eyes.

Don't fall into the hole, pull yourself into the hole. When I fall into the hole, my butt goes too far back and my knees go too far forward and I often miss depth. When I pull myself into the hole, my hips stay under me, my shins stay more upright, and I hit depth more easily with a more upright torso. Check my 565 double attempt versus my 585 single before the meet to see what I mean.

Another thing I see is You keep reaching back further and further with your butt in the descent. Look at swim or bolt how they break at the hips and descend straight down. That's a better path for a raw squat. You don't have to break up the move like they do, personally I can't. But I do try to squat straight down. If your body still wants to push your hips back on tough reps, try to make the next month's assistance heavily quad focused. It's clear to see you have a very strong posterior chain, a little quad may help.

And in the end, it may just be the nature of your body to lean more. This is not a bad thing either. Norton, Goggins, Super D, all had more lean than what people like to see. I just saw one of Norton's instagram videos where he got roasted by a bunch of nobodies about how much he leans. Layne doesn't care what they think or how he leans, he just gets it done.
 
capo180 said:
Good work man, I can't see any real change in your lean at the top. You start using more back out of the hole late in the set, probably cause of fatigue and partially the lean. Not a huge thing really.
Click to expand...

Thanks man. Yea, GM's and core strength.

Duramaxhd said:
I just ment when rebracing before u squat that's all just something to watch out for not u were doing it
Click to expand...

Got it.

wasme said:
Nice PR .. congrats! WIll check out your video after work...

Heavy SLDL's..
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Thanks Simon. I'm gonna use a better knurled bar next time on the SLDL. I have more in me for sure.
 
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