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TGR's Modified PowerBuilding v2.0

You'll learn to pick your attempts better and not force things with time. This is why PRs are special. They come of their own accord. From what you instagram caption said on the 495, you already knew you weren't getting 540, so why cut into your recovery by even attempting it?
 
herderdude said:
You'll learn to pick your attempts better and not force things with time. This is why PRs are special. They come of their own accord. From what you instagram caption said on the 495, you already knew you weren't getting 540, so why cut into your recovery by even attempting it?
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I was just hoping I'd grind it out. A lot of times the work ups feel super heavy and I hit the Pr anyway.

liftandswim said:
I don't see anything wrong with those pulls. 540 was just too heavy this time around.

Nice front squat PR
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Yeah, I'll not push for the single PR the next time. Try to dial in the speed of a weight I've already pulled like I do on squats usually. Thanks guys.
 
It was the dinner you had. If not mistaken you had turkey. I seem to hit better lifts when I have a high carb dinner and or beef dinner...lol
The 495 didn't look like an ender. Maybe 525 would've been better and or taking a longer rest. You've admitted you get a little rushed when you get close to the last pull(human nature really). Quite a few work up reps leading to the 540 also... Regardless, awesome pulls, no injuries, and a front squat PR - time to celebrate man!
 
turff49 said:
It was the dinner you had. If not mistaken you had turkey. I seem to hit better lifts when I have a high carb dinner and or beef dinner...lol
The 495 didn't look like an ender. Maybe 525 would've been better and or taking a longer rest. You've admitted you get a little rushed when you get close to the last pull(human nature really). Quite a few work up reps leading to the 540 also... Regardless, awesome pulls, no injuries, and a front squat PR - time to celebrate man!
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My rests should've been on point. I wasn't as rushed today because I didn't go to work, so rests before the last 3 were 8/8/5 minutes.

You have a good point on carbs. Usually I have a lot before deadlift day. I doubled my Gatorade intake intra and are one of those carb pouches about 15 minutes before the 495 pull.
 
I know the feeling. I used to know if I was going to have a good deadlift day if 405 felt like ass. You've been making stunning progress for an inordinate amount of time, and that's awesome. But once we spend long enough lifting heavy, we all end up getting unwanted lessons in patience and humility. Today is just one day. Don't place too much blame on carbs or routine, the human body is far too complicated to pin down, and some days we just don't have it.
 
^preach herder, preach.
 
wasme said:
Thomas those front squat numbers are moving already... nice bud!
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Thanks man. The mobility work justanotherj recommended is coming along too. I can't quite use a normal FS setup, but I'm getting closer. Looking forward to when that happens.
 
ShouldeRok 16.33

Single Arm
Set 1 : 7x40 + 40

Barbell Shoulder Press 181.33

Set 1 : 45x10
Set 2 : 70x5
Set 3 : 85x5
Set 4 : 100x5
Set 5 : 130x5
Set 6 : 145x3
Set 7 : 160x4 (1+) PR

Barbell Incline Bench Press 215.83

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 185x3
-LEFT SHOULDER WAS ACHY...

Klokov Press 138
+band push downs-
Set 1 : 95x6
Set 2 : 105x6
Set 3 : 115x6 PR
Set 4 : 95x8
Set 5 : 95x5

banded push down 1.83
(Pull apart at bottom)
Set 1 : 1x25
Set 2 : 1x20

Dumbbell Bench Press 110.5

Set 1 : 55x8 + 20 PAPs
Set 2 : 65x8 + 20 PAPs
Set 3 : 75x8 + 20 PAPs
Set 4 : 85x8 + Band RC
Set 5 : 85x9 + Band RC
Set 6 : 70x10
+ Band OLY Wall Squat

The last few weeks I haven't been able to incline press after OHP. I think the banded Front Squat Shoulder Mobility fatigues and area of my shoulder that is used in inclines. Feels fine on bench day.

Decided to see if I could get a rep PR on OHP instead of doing several singles. It worked.
 
Well, incline presses do incorporate the front delts...
I also wonder if you get set properly on these presses. Might be worth finding a good coach to check out your body setup for OHP and inclines. Could save a lot of trial and error...never hurts and shouldn't cost much.
 
turff49 said:
Well, incline presses do incorporate the front delts...
I also wonder if you get set properly on these presses. Might be worth finding a good coach to check out your body setup for OHP and inclines. Could save a lot of trial and error...never hurts and shouldn't cost much.
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It's kinda hard messing either of them up, IMO.

I'll video next weeks tho. I may just drop inclined on shoulder day and do them post flat benching.
 
I'll disagree with you on this one. Especially easy for people to hurt their shoulders on these 2 presses. Shoulder rows forward and risk injury. Not sitting in the pocket just right - injury. Lots of other issues can happen too. A lot of guys get shoulder injuries and don't know what caused it, a lot of times it can be from doing these presses incorrectly.
 
RegisterJr said:
It's kinda hard messing either of them up, IMO.

I'll video next weeks tho. I may just drop inclined on shoulder day and do them post flat benching.
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You have to set your shoulders down and back hard like you do on bench for both. Donnie went as far as to build an incline bench with an arched pad to let the shoulders settle properly. It works like a dream.
 
herderdude said:
You have to set your shoulders down and back hard like you do on bench for both. Donnie went as far as to build an incline bench with an arched pad to let the shoulders settle properly. It works like a dream.
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I did not arch today on inclines, and typically I do and drive my shoulders/traps in to the pad.

I concede to you and Brian. Form may be it.
 
herderdude said:
You have to set your shoulders down and back hard like you do on bench for both. Donnie went as far as to build an incline bench with an arched pad to let the shoulders settle properly. It works like a dream.
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I'd love to try that bench out!!
 
Is there a pack of bands you recommend? I'm going to order a set for my PT on my shoulder
 
I'm glad you guys are discussing this. Kind of feel like I'm always 'cheating' incline because I have to take a power stance with it for it to be comfy. Glad to hear the arch and scap retraction are still desirable here.
 
MARK_ said:
Is there a pack of bands you recommend? I'm going to order a set for my PT on my shoulder
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The mountain dog pack at eliteFTS.

Otherwise, a mini, micro mini, pro mini, and pro monster.
 
Rest day. About to get an afternoon nap, then either baked or grilled wings for dinner. Squat singles in the morning, either 445 or 450.
 
Thomas? Where you at man...
 
Your squats...lol what happen to 3am
 
turff49 said:
Your squats...lol what happen to 3am
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lol

It never happened. Went to bed near 11. I got up at 3 and decided the lack of sleep would probably effect my squats, so I went back to bed.
 
Smart decision! Glad you got some rest, the body can only take so much punishment...
 
I could NOT function on 4 hours of sleep, let alone think to get under a loaded bar. I give you kudos for even contemplating that, let alone doing that on a normal basis!
 
clown007 said:
I could NOT function on 4 hours of sleep, let alone think to get under a loaded bar. I give you kudos for even contemplating that, let alone doing that on a normal basis!
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I'm functioning on 2 hours today. Darn freaking pwo kept me up all night but it's helping me stay up now.
 
puccah8808 said:
I'm functioning on 2 hours today. Darn freaking pwo kept me up all night but it's helping me stay up now.
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You're not supposed to snort it.
 
puccah8808 said:
Haha, I make sure I stay up so I could be the first to say, "Good morning, Thomas!"
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Tomorrow I may need a 'get your @ss up, Thomas'.
 
clown007 said:
I could NOT function on 4 hours of sleep, let alone think to get under a loaded bar. I give you kudos for even contemplating that, let alone doing that on a normal basis!
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Story of my life. And sometimes no sleep. I'm pretty sure I'm keeping the energy drink industry afloat.

How's the front rack/shoulder mobility coming along?
 
justanotherj said:
Story of my life. And sometimes no sleep. I'm pretty sure I'm keeping the energy drink industry afloat.

How's the front rack/shoulder mobility coming along?
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A work in progress. It's fatiguing my shoulders, but there's progress.

There was another mobility thing I used to do where I put my arms up and walked forward with band resistance and that used to be effective but has since been negate from the video you bowed me.

Still have to get in some forearms stretches though.
 
justanotherj said:
You need forearm stretches? Or wrist flexibility for the front rack?
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He showed some in his video that I haven't done yet. I noticed my fingers are already closer to the bar and a little more forearm mobility would help too. It took me about 6 months to even face my palm up after breaking my wrist.
 
I got my PB2 but it's freakin' expensive! Yummy, though! :D
 
RegisterJr said:
Expensive? What are you paying?
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I went to one of the most expensive store in town because it was the closest. Almost $6 for the regular size.
 
puccah8808 said:
I went to one of the most expensive store in town because it was the closest. Almost $6 for the regular size.
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I'd order it online by the pound next time. Way cheaper.
 
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