TGR's Modified PowerBuilding v2.0

Barbell Front Squat 256.67

Set 1 : 105x5
Set 2 : 125x5
Set 3 : 145x5
+belt
Set 4 : 175x5
(Start SS w/ BLE)
Set 5 : 200x5
Set 6 : 220x5* (5's PR)
Set 7 : 200x5
Set 8 : 175x5

Banded Leg Extension 220
(Thick orange)

Set 1 : 110x10
Set 2 : 110x10
Set 3 : 165x10
Set 4 : 165x10

Banded Leg Press 504

BLK+Gray bands-
Set 1 : 360x12

DBL BAND BAT HANG
^^ feels so good...

10s REST PAUSE-
Set 2 : 360x8+
Set 3 : 360x8+
Set 4 : 360x4+
Set 5 : 360x4+
(Release bands)
Set 6 : 360x4+
Set 7 : 360x4

Every rep except the fifth at 220 was with a standard FS grip. Getting better. But still have to work on wrist mobility. I had intentions of videoing my work sets but I can't find my camera phone.

Legs felt strong, quads got pumped.

I heard some guys laughing/talking about me hanging from a 'rubber band'. Fuggers don't know what they're missing.

Lift greater than mediocre my friends.
 
Should've walked over and said something to the effect of "that's why you'll always be a puny human" then growled and walked on...lol
 
RegisterJr said:
.

I heard some guys laughing/talking about me hanging from a 'rubber band'. Fuggers don't know what they're missing.

Lift greater than mediocre my friends.
Click to expand...

I get that all the time when I do mobility work. I hate people like that.

it's usually the nerds wearing the operator as ****/until valhalla/cool guy/American flag hat&sleeve gear.

Makes me want to butt**** their souls.
 
Yeah people look at me strange when I do banded hip work, split squats, and airplanes. But then I start ripping 400-500 pounds off the ground, attitude changes a bit after that. Just do what you do man, most people in the gym make literally zero progress, while your crushing PRs weekly.
 
If you wanna be average you can fit in with the weak guys. If you wanna be strong, you're gonna have to get outside your comfort zone.
People would laugh when I was doing Dimmel deadz w 135 against bands. When I pulled over 545 they stopped laughing.
 
Hyde said:
People would laugh when I was doing Dimmel deadz w 135 against bands. When I pulled over 545 they stopped laughing.
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same thing happened to me. The guys on the team were giving me some weird ass looks doing the same exact thing...then i out pulled all of their raw guys at the meet. The head judge was one of the bigger douches
and "leaders" of the team and i still remember his face when i locked out my 3rd attempt pull. Just kinda like "what the fk". Doesn't really mean shît at the end of the day, but it's always a little nice to give them a big fk you through your lifts lol.

And im sure they look at me weird doing bat hangs too. I just face the wall when i do them.
 
Hyde said:
If you wanna be average you can fit in with the weak guys. If you wanna be strong, you're gonna have to get outside your comfort zone.
People would laugh when I was doing Dimmel deadz w 135 against bands. When I pulled over 545 they stopped laughing.
Click to expand...

Wtf r dimmel deads?? Time to you tube
 
Yeah, to join the bandwagon...fuk em. People are clueless. They'll be the first to point out the guy in the gym doing something they don't understand, but not think twice about the fact they've made zero gains in the past month, year, decade, etcetera.
 
Yeah, I'm in agreement. I wasn't worried about it, just sharing.

Crazy hectic day and weekend planned. Time here and in the gym may not be available. Feels good finishing the work week with a nice dose of workouts though.
 
My favorite is how I rehab my ass off, lift submax, and never have to stay out of the gym by working smart and then people are baffled by my meet results. Like it wouldn't work for them or its too easy of training or boring or not hardcore or idkwtf. I'm talking 12-15 competitive powerlifters in the area who can't pull their head out of their ass.
 
herderdude said:
My favorite is how I rehab my ass off, lift submax, and never have to stay out of the gym by working smart and then people are baffled by my meet results. Like it wouldn't work for them or its too easy of training or boring or not hardcore or idkwtf. I'm talking 12-15 competitive powerlifters in the area who can't pull their head out of their ass.
Click to expand...
I believe it.

Part of it is some people don't wanna face the fact that working up to a big single is fun as f*k but won't usually do as much compared to just busting your ass w hard repetitive reps hammering technique and comp volume. Nobody wants to do reps on squat so it's easier to ignore what's right in front of them.
 
Hyde said:
I believe it.

Part of it is some people don't wanna face the fact that working up to a big single is fun as f*k but won't usually do as much compared to just busting your ass w hard repetitive reps hammering technique and comp volume. Nobody wants to do reps on squat so it's easier to ignore what's right in front of them.
Click to expand...

Westside!
 
I don't know when, but now that my shoulder mobility is coming along I'm going to start doing these:

Invalid Link Removed

Maybe on front squat day.

I'm going to try and follow the following routine. Hopefully I can get it all in from bench to squat in 9-11 days. I just don't have time to do multiple compounds on a single day.

Bench/Shoulders
Off/Arms/Cardio
Conv DL
Sumo DL
Off/Arms/Cardio
Front Squat
OHP/Chest
Back
Squat
 
Heavy arse front squats! So proud of you driving your numbers up week after week!
 
SUPER D MOB
BANDED SCAP RETRACTIONS
FS SH MOB

ShouldeRok 32.5
SUPER SET W/ OHP
SINGLE ARM
Set 1 : 7x40
BOTH ARMS
Set 2 : 12x40
Set 3 : 12x20
Set 4 : 17x20
Set 5 : 17x20
Set 6 : 19.5x20
Set 7 : 19.5x20
SINGLE
Set 8 : 9.5x40

Barbell Shoulder Press 170.5

Set 1 : 45x10
Set 2 : 75x5
Set 3 : 90x5
Set 4 : 105x3
Set 5 : 125x5
Set 6 : 140x5
Set 7 : 155x3 Pfft
Set 8 : 140x5
Set 9 : 125x6

Barbell Incline Bench Press 215.83

Set 1 : 135x5 + 10 PAPs
Set 2 : 135x5+ 10 PAPs
Set 3 : 185x5+ 10 PAPs
Set 4 : 185x5+ 10 PAPs
Set 5 : 175x5+ 10 PAPs
Set 6 : 155x5+ 10 PAPs
Set 7 : 135x3
Dumbbell Lateral Raise 20

DROP SETS:
Set 1 : 15x10
Set 2 : 10x5
Set 3 : 5x10
+ 10 PAPs

Set 4 : 15x10
Set 5 : 10x5
Set 6 : 5x5
+ 10 PAPs

Set 7 : 15x9
Set 8 : 10x4
Set 9 : 5x5
+ 10 PAPs

Meadows Cable Extension 100

One Monster Set, alternating arms as I fatigue until I hit 100
Set 1 : 50x30 (20/10ea side)
Set 2 : 40x40 (10/10/10/10)
Set 3 : 30x30 (10/10/10)

Cable Rope Hammer Curls 233.33

Set 1 : 50x110

Lift heavy my friends.

kenpoengineer said:
Heavy arse front squats! So proud of you driving your numbers up week after week!
Click to expand...

Anabolic pizza for the win!!!
 
Why are you separating conventional and sumo deads, and doing them on days back to back? Do them on the same day. Practice your sumo technique now that you wanna try it then hit your top work for now conventional still. Or do sumo work, THEN do conv blockpulls/deficits/snatch-grip/rdls after. Guarantee you won't like doing them on 2 sandwiched days. And you need to train your upper back more than once a week. No reason you can't throw chin-ups between most pressing one day and a bunch of volume on lat Pulldown on another day like deadlift or other pressing. I promise the frequency and volume on upper back will pay out.
 
Heck I've done back work on squat day to good effect. I can't believe how much my upper back has thickened since I turned up the frequency on it. If you're not training on peds, get that back frequency. Even if you were. Who doesn't want a huge back?! It helps all the lifts, even SNATCHES.
 
Hyde said:
Heck I've done back work on squat day to good effect. I can't believe how much my upper back has thickened since I turned up the frequency on it. If you're not training on peds, get that back frequency. Even if you were. Who doesn't want a huge back?! It helps all the lifts, even SNATCHES.
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Sounds good, I'll do more back while on 'rests'.

As for DL/sumo, I barely have enough time to do my mobility, warmup, and top sets on conv that I don't have any time for sumo. Unless I think there may be a change in my DL preference I'm not taking away any conv sets away for sumo. I need the work.

If I feel like I can't pull sumo the next day then I won't. It was no issue when I did it the other day, and I'm kinda just doing low volume to feel it out anyway.
 
Hyde said:
How long you usually get to train for, JR?
Click to expand...

During the week about 1:15:00 not including initial mobility work. On occasion as much as 1:30 not including mobility if I get up extra early.
 
RegisterJr said:
I don't know when, but now that my shoulder mobility is coming along I'm going to start doing these:

Invalid Link Removed

Maybe on front squat day.

I'm going to try and follow the following routine. Hopefully I can get it all in from bench to squat in 9-11 days. I just don't have time to do multiple compounds on a single day.

Bench/Shoulders
Off/Arms/Cardio
Conv DL
Sumo DL
Off/Arms/Cardio
Front Squat
OHP/Chest
Back
Squat
Click to expand...
Check out CaliforniaStrengths YouTube page. They should have a tab/Playlist listing all their tutorials.

The snatch one is in a good 3 part series. They also have mobility movements specific to oly lifts.

But yeah, I'd do snatches on any squat day right before your squats. Maybe work up to some heavy singles or doubles for 3-5 sets, then hit some heavy squats. Good times!
 
I might also be driving through FL during presidents day/week in November to visit a friend before he goes OCONUS.

Pit stop lift sesh??
 
justanotherj said:
I might also be driving through FL during presidents day/week in November to visit a friend before he goes OCONUS.

Pit stop lift sesh??
Click to expand...

I'll check the page out, thanks.

We'll have to see what's going on when it gets closer. I'm going to Atlanta either that week or the next, depending on work.

What part of Florida are you going to and which interstate are you taking.
 
justanotherj said:
Going to Tampa. I usually take the i95 all the way down to the i10. Then take the 310 down to tampa
Click to expand...

You'd be driving right through here then.
 
Yesterday was wife's birthday. We stayed up later than normal so i took a rest day from the gym today.

Work was too hectic to check in here.

Gonna hit up 5's squats in the morning and maybe some high rep lat stuff so Hyde cuts me some slack. Goal on squats is 365x11.

I found my video-phone, so I may start videoing all work sets so I can better tell what breaks down and at what percent, etc.

I'll catch up with you lads, Eskimos, and folks tomorrow.
 
As big as your arms are you get that back frequency up and your bench is gonna blast past mine like I'm standing still here
 
This was my wife's birthday weekend (Sat). Nice lifting in here Beastman!
Invalid Link Removed
 
Squat 5's Week -

2/3s STIMUL8

Intra:
BCAA/SAA APPLE
3G Creatine
1s Muscle Fiber
7G Blue Gatorade powder

Banded hip series
Stretching, various
Rev banded body weight squats
Banded OLY wall squats

Barbell Squat 474.5

Start SS W/ Meadows Row-
Set 1 : 135x5
Set 2 : 175x5
Set 3 : 215x5
Set 4 : 250x3
Set 5 : 290x5
Set 6 : 330x5 Vid
Set 7 : 365x9 Vid; 9's PR

Banded Squats 385
(Orange mini)

Set 1 : 330x5 Vid
Set 2 : 300x5 Vid

Invalid Link Removed

Meadows Row 120

Slow and controlled-
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 90x10
Set 4 : 90x10
Set 5 : 90x10

Dumbbell Hammer Curls 53.33

Set 1 : 40x10
(Dumbbell area was packed..)

Leverage Machine High Row 180 (Hammer Strength)

Set 1 : 90x25

ONE SET, 10s rest pauses-

Set 2 : 135x10
Set 3 : 135x5
Set 4 : 90x6
Set 5 : 90x6
Set 6 : 90x7
Set 7 : 45x10
Set 8 : 45x10
Set 9 : 45x15
Set 10 : 45x12

^^Pumped like crazy.

Cable Standing Curl 100

Set 1 : 60x20

Bammo. Got in quite a bit of work today. Made it in early enough to get 1:30:00. A couple work sets, including the AMRAP, I took a longer break than normal because Pandora wanted to hit me with commercials.

I'm using an older iPhone for videos now because it has way more space, but the video quality isn't as good. Good enough tho.

Lift heavy homies.
 
You sir are a machine! Congratulations on squatting small cars for PRs!
 
liftandswim said:
Nice work, man. Wasn't too long ago when 365 was big weight for you. Now it's basically a 10RM
Click to expand...

Indeed. Less than 10 months ago 370 was a tough single (Invalid Link Removed) and depth was questionable on most sets.

Thanks Ian, I credit you for changing my squat to hit depth in the first place.

Kiddos team won tonight 20-8, and the season ended for 6-8 grade. Tomorrow he practices with the high school team. Good times to come.
 
Bench SINGLES Week -

2/3s STIMUL8

Intra:
BCAA/SAA APPLE
3G Creatine
1s Muscle Fiber
7G Blue Gatorade powder

SUPER D MOB
BANDED SCAP RETRACTIONS

ShouldeRok 16.33
SINGLE ARM-

Set 1 : 7x40 10/10/10/10

Barbell Bench Press 300

Set 1 : 105x10
Set 2 : 130x5
(Start SS W/ pull downs)
Set 3 : 155x3
Set 4 : 200x5
Set 5 : 225x3
Set 6 : 250x6 (1+) PR (lift-off)

Wide Grip Lat Pulldown 240

Set 1 : 110x6
Set 2 : 150x6
Set 3 : 180x6
Set 4 : 200x6
Set 5 : 180x6
Set 6 : 200x6
Set 7 : 180x6
Set 8 : 180x6

One set, 10s rest pauses-
Set 9 : 160x6 +
Set 9 : 160x5 +
Set 9 : 140x5 +
Set 9 : 120x6

SlingShot Bench 300

Set 1 : 225x9
Set 2 : 225x10

Banded DB Chest Press 80

Set 1 : 60x10
Set 2 : 60x10

Dumbbell Bench Press 84

Set 1 : 60x12

Cable Rope Face Pull 186.67

One set in groups of ten starting at the top of the cable machine to the bottom.

Set 1 : 70x50
Set 2 : 60x10
Set 3 : 50x30
Set 4 : 40x10

Shoulders are super pumped from that one set. I wanted to do triceps today too but I had barely any time. I was moving the whole time.
 
Hyde said:
Getting that sweet upper back frequency I see! Nice PR man, looking good.
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Anything to improve my pressing.
 
Great pressing Thomas! The mobility work has paid off, no mention of pain which is a huge PR too!
 
turff49 said:
Great pressing Thomas! The mobility work has paid off, no mention of pain which is a huge PR too!
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Yup. i figured I don't have to repeatedly say "no pain". It's a good feeling. Thanks Brian.
 
Hey Thomas, there is a chain 'Firehouse Subs' I think it is called about to open near where I work. Was told it is from Jacksonville... any good?
 
wasme said:
Hey Thomas, there is a chain 'Firehouse Subs' I think it is called about to open near where I work. Was told it is from Jacksonville... any good?
Click to expand...

I didn't know it originated here, but yeah, it's awesome. Hook and Ladder or Meatball FTW.
 
I think a large H&L is around 1700 calories if I remember correctly. Worth every PR.
 
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