TGR's Modified PowerBuilding v2.0

Great day at the springs and river today. Diet sucked, of course.

Squats tomorrow. PR of 345x11 will happen.

Gonna work on some Duffin inspired cues also. Core tightness, air, floor screwing on every rep.

Hope everyone had a great day. I'll catch up your logs as soon as I can.
 
Trying KT tape on my bicep today. I actually applied it last night. Supposedly, it will help keep blood flowing in the bicep.

Here's how I applied it:

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If it contributes a minor percentage, it's still worth it. If nothing, I'll cut the strip in half and stretch it more than 25% and see if that does anything.
 
I've had a friend recommend the "Graston Technique" as something to try out. I'm researching it today.
 
kenpoengineer said:
I've had a friend recommend the "Graston Technique" as something to try out. I'm researching it today.
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I really really want to try this. I need to find a graston masseuse that takes my insurance.
 
Duramaxhd said:
Sean has it done all the time he recommends it I believe
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He's the one who told me about it. I've done it to my own bicep and it feels really good. I could only imagine if someone with knowledge and proper tools had a go at it.
 
5's week LB Back Squat

Barbell Squat 471.5

Set 1 : 135x5
Set 2 : 165x5
Set 3 : 205x5
Set 4 : 240x5
Set 5 : 270x5
Set 6 : 310x5
+Belt
Set 7 : 345x11 PR

BOX Squats 367.5

4-2-1-1 Tempo

Set 1 : 315x5 PR
Set 2 : 275x8

Plate Loaded Squat Press 720

1m Rests-
Set 1 : 180x10
Set 2 : 270x10
Set 3 : 360x10
Set 4 : 450x10
Set 5 : 540x10
Set 6 : 540x10
Set 7 : 450x10
Set 8 : 360x15
Set 9 : 360x12
Set 10 : 270x20

Tightness and such are getting better. I find it hard to concentrate on it after 3-4 reps. Work in progress...

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I haven't watched it myself really except to count reps. I could feel the lean kicking in but I think I was more upright than normal at the beginning. I'll see in a minute...
 
I think your form is definitely getting better. Only thing I noticed, and there is some dispute on how much it matters, is I feel like you could look down a hair more to have a neutral neck....but some people look up to and they say it helps stop folding. So if it helps you then disregard ma man! And nice work!
 
The lean definitely has gotten better, or less should we say. Pretty fast on those too. Congrats on the multiple PR's!!
 
Thanks everyone! Orientation was today and final runnings before school starting tomorrow.

rob112 said:
I think your form is definitely getting better. Only thing I noticed, and there is some dispute on how much it matters, is I feel like you could look down a hair more to have a neutral neck....but some people look up to and they say it helps stop folding. So if it helps you then disregard ma man! And nice work!
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No particular reason other than to prevent me from looking at myself in the mirror. I'll give the neutral neck a try. If it'll help with anything it's worth a try.
 
You killed those squats man
 
Rest day today. Well digging starts tomorrow. Gonna be a busy week.
 
If you intend to compete, depending on the fed, you might still need to improve depth (that's my criticism you can do whatever you please with lol).

The squats are improving SO much man - your power, strength over reps, most importantly both the soundness of form and how similar every rep is becoming to the previous: none of those reps look sloppy or show any breakdown and you could cut and edit them into different order in the vid and it would be totally believable.

500 without knee wraps by next summer! You have all of winter to keep building it!
 
I thought his depth was good. Paused some of his reps in the hole and his hip crease appears to be below the top of his knee. I'm on my iPhone though.
 
liftandswim said:
I thought his depth was good. Paused some of his reps in the hole and his hip crease appears to be below the top of his knee. I'm on my iPhone though.
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If I was judging a meet (not that I have) I would definitely call it good. I saw about 50% of the squats at JR's depth flagged at the USPA meet here in IL this past weekend though, for whatever that's worth. Sometimes they can be pretty harsh (idk if you remember some of the bs calls on NomZ's single-ply squats a while back, but they were brutal) I've noticed.

If you're doing XPC, APF, SPF, RPS off the top of my head, you're golden. I have no idea how low the USAPL and IPL usually make you go.
 
USPA definitely makes you earn it, I found that out quickly. I like it that way, though.
 
They may be high; they felt that way. I wasn't too concerned with depth, trying to get used to squeezing my glutes in/screwing the floor for the first time. They felt high last week too trying to get used to the sleeves and finding a better width.

As long as this coming weeks singles are at depth, I'll be happy. My main concern this week was the following:

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The sitting back part didn't feel natural at all. Then again, none of it did. I had to repeat each cue to myself each rep. I hope if I can concentrate on these for every rep of every set, eventually it'll be second nature like I feel my deadlift is.

Then, only then, may I have the Jedi squat that Ian does. lol
 
liftandswim said:
I thought his depth was good. Paused some of his reps in the hole and his hip crease appears to be below the top of his knee. I'm on my iPhone though.
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I had to go back and watch, but I didn't see a single paused rep. Not even an accidental one. lol
 
Singles week, chest-

Super D
Banded Scapular Retractions x4
FS Shoulder Mobility x3

ShouldeRok 20.83
(All single arm)
Set 1 : 7x40
Set 2 : 12.5x20
(After benching below)
Set 3 : 12.5x20
Set 4 : 12.5x20

Barbell Bench Press 304

Set 1 : 45x10
Set 2 : 100x5
Set 3 : 125x5
Set 4 : 150x3
Set 5 : 190x5
Set 6 : 215x3
Set 7 : 240x8 (1+) PR
-SLING SHOT DONE HERE-
Set 8 : 155x20

SlingShot Bench 294

Set 1 : 245x6
Set 2 : 245x5

Leverage Chest Press 145.83

Set 1 : 90x5
Set 2 : 115x5
Set 3 : 125x5
Set 4 : 115x5
Set 5 : 90x10

That's it. Great to have a bench PR. I was .002# of failing that last rep and had no spotter.

Left bicep feels very fatigued, but it had no effect or pain on bench. No issues lifting off either.
 
Congrats on the bench PR! No pain = FTW!
 
Way to go! Slingshot treating you well too!
Did the KT tape help?
 
clown007 said:
Way to go! Slingshot treating you well too!
Did the KT tape help?
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Thanks man.

I don't know if it's helping or not, but my pain is limited so I'll keep wearing it. I put it on before bed and wear it until after my workout.
 
Thanks guys!

I ran the electric to the shed I'm moving the pump to. Hotter than he(( today.

I'll catch up on all logs tomorrow. Friday I planned to run the new plumbing, but they setup right where I am going to dig. I'm tempted to run more electric there for lights/whatever.

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Rest day. Skipped arms and will probably jump into deadlifts tomorrow. Going for 540 of all feels good.
 
Make sure you get your pizza in tonight. Pizza for prs.
 
Thanks guys. Cabbage wrapped ground turkey with Apple and cinnamon and rice on tap.
 
Great work Thomas. You continue to get stronger and are always trying different things.
 
RegisterJr said:
Added green beans. It just got real.



Thanks Mark. How's the shoulder?
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Doing well. Rotator cuff wasn't torn. Bicep tendon wasn't torn. Labrum partially torn and that was stitched. Bone spur removed and bursitis cleaned out. I should be better then ever when I'm all healed. Thanks for asking
 
Great news Mark! Heal fast my man!
 
Singles week, deadlifts and front squats-

Barbell Deadlift 540

Set 1 : 135x5
Set 2 : 195x5
Set 3 : 240x5
Set 4 : 285x5
Set 5 : 325x3
Set 6 : 365x3
Set 7 : 410x3
Set 8 : 455x1
Set 9 : 495x1
Set 10 : 540x0
Set 11 : 520x0
Set 12 : 405x2

Confidence was low for the 500's. I think I should have jumped straight to 540 after 455, or pulled 475 instead of 495. That took more out of me than I expected it would. Videos of all below.

EDIT: My hips also went up a little higher than I like on the two 500's. Not sure why i did that

Barbell Front Squat 275

Set 1 : 45x5
Set 2 : 135x3
Set 3 : 185x3
Set 4 : 205x3
Set 5 : 225x1
Set 6 : 275x1 (+15 PR)
Set 7 : 245x1
Set 8 : 225x1

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Should've had pizza...
 
In light of probably being pissed off about missing 540 and 525, congrats in the front squat PR. Takes a lot of grit to get through two DL failures, chalk it up for what its worth, then go hit a 1 rep PR on fronts.

The only thing i saw on the 525 was the point that you said ef it your weight drifted forward off your heels. For the 540 it looked like your weight stayed back, im not sure what happened other than your hips shooting up like you mentioned. I had that same problem pulling conventional. I think without that 540 you wouldve hit 525. You got the 540 up a few inches higher than the 525 and it just looked like you were still pissed about the 540.

Edit: and yes, pizza for prs man.

Edit 2: i honestly like the tweener set you took between 455 and 540. Thats a pretty big jump. I like 10% of the goal weight to be the max jump i take.
 
jswain34 said:
In light of probably being pissed off about missing 540 and 525, congrats in the front squat PR. Takes a lot of grit to get through two DL failures, chalk it up for what its worth, then go hit a 1 rep PR on fronts.

The only thing i saw on the 525 was the point that you said ef it your weight drifted forward off your heels. For the 540 it looked like your weight stayed back, im not sure what happened other than your hips shooting up like you mentioned. I had that same problem pulling conventional. I think without that 540 you wouldve hit 525. You got the 540 up a few inches higher than the 525 and it just looked like you were still pissed about the 540.

Edit: and yes, pizza for prs man.

Edit 2: i honestly like the tweener set you took between 455 and 540. Thats a pretty big jump. I like 10% of the goal weight to be the max jump i take.
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I agree with everything you said. I think I wasn't mentally ready for it, for whatever reason. I swear I have better sessions when I get up at 3 than I do sleeping in. I e not had a form breakdown on DLs in a while.

Thanks for the help man
 
RegisterJr said:
I agree with everything you said. I think I wasn't mentally ready for it, for whatever reason. I swear I have better sessions when I get up at 3 than I do sleeping in. I e not had a form breakdown on DLs in a while.

Thanks for the help man
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No problem brother. Glad i could provide a little feedback for ya. Im sure one (or a few) of the other guys in here will give ya something a bit more useful.
 
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