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TGR's Modified PowerBuilding v2.0

Gonna do chest deload tomorrow. I'm guessing some DB presses, machine presses and flyes. Maybe some cardio.
 
RegisterJr said:
How tight is it on your arms, and how big are your arms?
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Tight enough that if I wear a hoodie it's a little difficult to put on (still not too tight though). And honestly, I don't know. And I don't have a tape measure. I'm going to guess 16-17 inches flexed, but that's a complete guess
 
jswain34 said:
I bought a large, thought it was too small. I Returned it for a 2x, know it is too big. I probably shouldve stuck with a large and got a reactive instead of OG.
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You know there is an xl inbetwen there ma man haha. Original is still good. I do personally like the blue one better, but I used the red for awhile.
 
liftandswim said:
Tight enough that if I wear a hoodie it's a little difficult to put on (still not too tight though). And honestly, I don't know. And I don't have a tape measure. I'm going to guess 16-17 inches flexed, but that's a complete guess
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I'm at 18 flexed. You think I'd still be good with an XL?
 
Nicee!!! 18" Now those are some guns!
 
rob112 said:
You know there is an xl inbetwen there ma man haha. Original is still good. I do personally like the blue one better, but I used the red for awhile.
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Lol yeah i know. But i found some sizing chart that put me at a 2x somehow. Oh well, gives me something to grow into :)
 
RegisterJr said:
What size slingshot do you guys have?
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2X in reactive and Maddog.
clown007 said:
Is the benefit to the slingshot similar to the use of chains or reverse bands? In that the bottom portion is lighter so more explosive and the top is heavier?
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It also has some technique benefits, teaching you the subtle tuck and flare of a raw bench and because it wants to pull your arms toward each other, upper back tightness is reinforced.
RegisterJr said:
I'm at 18 flexed. You think I'd still be good with an XL?
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I'm just shy of 18" flexed and the reactive is a hair snug and the Maddog is an easy slip on. When I get my next one I'm going 3X reactive so the carryover is less and it's easier to put on. When I hit my 405 gym bench I put on the reactive for the next set and hit 405x3 pretty easily. I'd like the carryover to be a little less for raw bench overload.

I've used an L in the original and the carryover was quite a bit more than I'd like and putting it on was much like putting on a loose bench press shirt. If slingshot were meet legal I'd use a large lol.
 
herderdude said:
2X in reactive and Maddog.

It also has some technique benefits, teaching you the subtle tuck and flare of a raw bench and because it wants to pull your arms toward each other, upper back tightness is reinforced.


I'm just shy of 18" flexed and the reactive is a hair snug and the Maddog is an easy slip on. When I get my next one I'm going 3X reactive so the carryover is less and it's easier to put on. When I hit my 405 gym bench I put on the reactive for the next set and hit 405x3 pretty easily. I'd like the carryover to be a little less for raw bench overload.

I've used an L in the original and the carryover was quite a bit more than I'd like and putting it on was much like putting on a loose bench press shirt. If slingshot were meet legal I'd use a large lol.
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Lol

Ok, so I should go 2X?
 
Chest deload

Lots of mobility stuff. I never took a "rest".

ShouldeRok 24

Set 1 : 7x30
Set 2 : 12x30
Set 3 : 12x30

Dumbbell Bench Press 130

Set 1 : 50x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 90x8
Set 6 : 100x9

Leverage Chest Press 153.33
(WPS)

SUPERSET with PALOV presses, shoulder stretches with bands. RC rotations, and Shoulderok

Set 1 : 70x8
Set 2 : 90x8
Set 3 : 115x8
Set 4 : 125x6
Set 5 : 115x10 PR
Set 6 : 100x12

Lots of bicep irrigation. Not really during my lifts, just in general. I am low 100% certain that pump products contribute. Dropping them the day after tomorrow (tomorrow's pre is already mixed).
 
Let me know how the how the slingshot works out for you Register. Training alone, it may be a nice alternative to reverse bands (and haven't purchased enough chains yet).

What kind of irritation is going on in the bicep?
 
clown007 said:
Let me know how the how the slingshot works out for you Register. Training alone, it may be a nice alternative to reverse bands (and haven't purchased enough chains yet).

What kind of irritation is going on in the bicep?
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Same ole crap I've been dealing with for months. It doesn't help that I again brought my squat grip in. Mobility work and dropping pump products will get it back to normal.
 
I hate nagging injuries, that's crappy buddy. Have you tried using Kinesio tape? I find it can help sometimes. Its more of a fascia release and mobilizing but sometimes it can help.
Hope it gets better quick!
 
clown007 said:
I hate nagging injuries, that's crappy buddy. Have you tried using Kinesio tape? I find it can help sometimes. Its more of a fascia release and mobilizing but sometimes it can help.
Hope it gets better quick!
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I have not. I'll google it now.
 
clown007 said:
I hate nagging injuries, that's crappy buddy. Have you tried using Kinesio tape? I find it can help sometimes. Its more of a fascia release and mobilizing but sometimes it can help.
Hope it gets better quick!
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Where do you find that stuff?
 
Hey guys, deload DL tomorrow. What should it look like? Is 315 too light? Should I do singles, doubles, triples, etc?
 
405 for belt-less singles?
 
capo180 said:
If you did 315 I would do 3x5 or something. 405 for a cluster of singles would be good too.
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Thanks man. 405 EMOM maybe?
 
315x23 would be a total volume PR. I'm tempted...
 
liftandswim said:
That would be a pointless deload then. Volume will illicit greater fatigue than intensity.
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I understand. What do you think I should do?
 
RegisterJr said:
I understand. What do you think I should do?
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Keep the intensity relatively high. Whatever you can pull belt-less without thinking twice, but drop the volume to 50%. Worrying about pulling singles, doubles, or triples is splitting hairs do whatever you feel like doing
 
RegisterJr said:
Where do you find that stuff?
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KT Tape is a brand that is sold here in local pharmacies. It's the tape you see on all the athletes these days. Some people seem to think it's a cure all for muscle issues, after talking to my massage therapist she says it's more likely to help with fascia issues and adhesions. It has worked well on my forearms when I have been doing a lot of grip dominated work.
Worth a try anyways.
 
Two questions, as I've had bicep pain before due to a muscle imbalance and I fixed it in a reasonable time frame.

Do you sit at a desk for work, and does your bicep hurt during a pressing exercise and not a pulling?

The KT tape can help support those imbalances, but it'd just be a short term fix. It's the bandaid/not the cure. I used to KT tape my knee all the time for PFPS to run, but eventually it became a crutch and I had to see a PT to fix the deficiences/imbalances.
 
justanotherj said:
Two questions, as I've had bicep pain before due to a muscle imbalance and I fixed it in a reasonable time frame.

Do you sit at a desk for work, and does your bicep hurt during a pressing exercise and not a pulling?

The KT tape can help support those imbalances, but it'd just be a short term fix. It's the bandaid/not the cure. I used to KT tape my knee all the time for PFPS to run, but eventually it became a crutch and I had to see a PT to fix the deficiences/imbalances.
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I work off of a computer stand in a car. It will be a couple years before I'm at a desk.

I think my squat positioning contributes quit a bit. It got better when I moved my grip out, but when I moved my grip out I lean. I recently started pulling my grip in, and some sets were painful getting under the bar the other day. I also think 'pump' makes it worse.

However, I'm open to whatever suggestions you have. On 5 separate occasions I've broke. 4 knuckles and shattered a wrist in my right hand. The most recent, the wrist, was about 4 years ago. Maybe the time in a cast where I was left arm dominant contributes?
 
To clarify, it's my left side only that hurts. Also seems to be the left that has the most shoulder immobility.
 
Rest day.
 
liftandswim said:
Keep the intensity relatively high. Whatever you can pull belt-less without thinking twice, but drop the volume to 50%. Worrying about pulling singles, doubles, or triples is splitting hairs do whatever you feel like doing
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This is pretty much how I do my deloads. Just start tossing plates on till I feel I'm where I want to be then hit whatever. I never really plan much for em. The deload is just to lessen the volume a bit and promote recovery, while still getting some useful work in.
 
How's your arm feeling today?
 
Well here's what I'm thinking: if your grip out wide makes you lean, and your biceps don't hurt, then that's one problem. But it's a cosmetic problem.

If you move your grip in and you don't lean, but your bicep hurts, that's another thing. A painful thing. Cosmetic problem > pain
 
herderdude said:
Well here's what I'm thinking: if your grip out wide makes you lean, and your biceps don't hurt, then that's one problem. But it's a cosmetic problem.

If you move your grip in and you don't lean, but your bicep hurts, that's another thing. A painful thing. Cosmetic problem > pain
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This.
 
love2liftkat said:
How's your arm feeling today?
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Not bad when I'm not using it. We'll see as the week progresses. Thank you for asking.

herderdude said:
Well here's what I'm thinking: if your grip out wide makes you lean, and your biceps don't hurt, then that's one problem. But it's a cosmetic problem.

If you move your grip in and you don't lean, but your bicep hurts, that's another thing. A painful thing. Cosmetic problem > pain
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I thought the mobility stuff would've prevented it this go "round. I will move my grip out and see if I can find a bar placement that isn't so low I feel I need to lean for it not to fall. Those closer grip forced me into a higher bar placement anyway.
 
It's hard getting up this early to go not lift heavy.
 
Deload DL

Banded Hip Series

Lots of hip stuff throughout the workout...

Barbell Deadlift 405

Hook:
Set 1 : 135x3
Set 2 : 185x3
Set 3 : 225x3
Set 4 : 275x2
O/U
Set 5 : 315x1
Set 6 : 365x1
Set 7 : 405x1
+Belt
Set 8 : 405x1
-Belt
Set 9 : 405x1
Hook:
Set 10 : 225x1 short hold...

Barbell Front Squat 197.33

Set 1 : 45x5
Set 2 : 135x3
Set 3 : 185x2
Set 4 : 185x1
Set 5 : 185x1

Cable High Pulley Overhead Tricep Extension 212

Set 1 : 120x23
Set 2 : 100x30
Set 3 : 100x20

405 felt heavy on deads, but I don't feel taxed.

Gonna do some light squats tomorrow, then take the weekend off. Maybe.

Taking kiddo and friends to itchetucknee Saturday.
 
Pauses on fronts, as low as the rack allows me to go.
 
Buddy... I hope someday that my Deadlift PR matches your deload weights! LOL
You've been killing it!
 
jswain34 said:
How'd the hooks go?
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More so uncomfortable than painful. I don't like touch and go, but it takes too long to wrap over my thumb. So, hooks on singles only from here on.I

Also, I can only get two fingers over my thumb. Is that about right?

clown007 said:
Buddy... I hope someday that my Deadlift PR matches your deload weights! LOL
You've been killing it!
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I have no doubt you'l surpass that brother. Thanks.
 
RegisterJr said:
More so uncomfortable than painful. I don't like touch and go, but it takes too long to wrap over my thumb. So, hooks on singles only from here on.I

Also, I can only get two fingers over my thumb. Is that about right?
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Yeah, i think i mentioned before that I cap mine at a triple. I dont reset my grip between, but it isn't touch and go either.

And thats all i do, just my pointer and middle over the thumb.
 
RegisterJr said:
It's hard getting up this early to go not lift heavy.
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Well your "not heavy" looks pretty freakin heavy to me! Lol

But really, I had a hard time waking up when I did my deload too!
 
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