TGR's Modified PowerBuilding v2.0

Sean1332 said:
Ask him to post the video of him trying to shimmy into my deadlift suit I sent him lol

I miss the shed videos.
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Tell us more about these shed videos where clothes are flying around.
 
Lol I deleted a lot of those videos, but damn that deadlift suit one was the best.
 
Sounds like **** was getting weird in the shed... The bros have a good point though, I ised to have the same issue man.
 
capo180 said:
Sounds like **** was getting weird in the shed... The bros have a good point though, I ised to have the same issue man.
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I'll fix it. Lots of air deadlifts are about to go down in the kitchen while I have my coffee.
 
Great lifting Thomas! You're strong like ox
 
herderdude, excellent explanation and this is my issue as well! Thanks for posting that video!!!
 
I will by trying this next week for sure
 
Rest day today.
 
Front squats today, maybe. I have to go into work briefly, so we'll see what happens.

My wife won a Fitbit flex the other day and gave it to me. I've only worn it for just under a day, but in not quite sure how useful it is. It says it measures sleep or something, but it doesn't show in the graph that I slept. It counts "steps", but how accurate is that? Every time I move my wrist it could think I'm stepping. Besides, who the hell cares how many steps you take unless you're a power walker?

Too bad it wasn't the one that measures HR. I would find that useful.
 
RegisterJr said:
Front squats today, maybe. I have to go into work briefly, so we'll see what happens.

My wife won a Fitbit flex the other day and gave it to me. I've only worn it for just under a day, but in not quite sure how useful it is. It says it measures sleep or something, but it doesn't show in the graph that I slept. It counts "steps", but how accurate is that? Every time I move my wrist it could think I'm stepping. Besides, who the hell cares how many steps you take unless you're a power walker?

Too bad it wasn't the one that measures HR. I would find that useful.
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Yeah I got the one that measure Heart Rate and calories. I like it, gives me an idea of about how many calories I am using throughout the day. I am not sure how accurate it can be, guessing it goes off your weight and age and then activity level.
 
BigRed1974 said:
Yeah I got the one that measure Heart Rate and calories. I like it, gives me an idea of about how many calories I am using throughout the day. I am not sure how accurate it can be, guessing it goes off your weight and age and then activity level.
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Yea I don't know how much I trust those things. They all use a specific algorithm that I'm sure isn't based of of the individual but off the majority.
 
STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

FS Shoulder mob
Banded hip series

ShouldeRok 28

Set 1 : 7x40
Set 2 : 12x40

Barbell Front Squat 862.5

Set 1 : 105x5
Set 2 : 125x5
Set 3 : 145x3
+Belt
Set 4 : 200x5
Set 5 : 220x3
Set 6 : 240x1
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Set 7 : 275x1
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Cross armed-
Set 8 : 305x0
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Set 9 : 225x1

Banded Leg Press 480

Set 1 : 180x10
1 Dbl wrapped pro monster-
Set 2 : 360x10
Set 3 : 360x10
Set 4 : 360x10

10s REST PAUSE
2 Dbl wrapped pro monster
Set 5 : 270x10
Set 6 : 270x6
Set 7 : 270x5
Set 8 : 270x4
Drop one band-
Set 10 : 270x6
Set 11 : 270x5
Set 12 : 270x4

Leg Extensions 150
10s REST PAUSE SET-

Set 1 : 90x20
Set 2 : 90x10
Set 3 : 90x7

Quads are fried. That leg press final set killed me.

By the time I got up to 200 on front squat I was getting a good portion of my thumb on the bar. Mobility is working great. I should've tried the standard grip on 305. I was just scared, for some reason.

Critiques welcomed.
 
BigRed1974 said:
Yeah I got the one that measure Heart Rate and calories. I like it, gives me an idea of about how many calories I am using throughout the day. I am not sure how accurate it can be, guessing it goes off your weight and age and then activity level.
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NurseGray said:
Yea I don't know how much I trust those things. They all use a specific algorithm that I'm sure isn't based of of the individual but off the majority.
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Mine says it measures calories, but look you said it's based off a general guess.
 
Very accurate
 

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Sean1332 said:
I think you woulda had that 305 of you stuck with it 275 looked good.
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It hit a part of my hounded that hurt. That's what I get for changing grip in my heaviest set. I hit 305 last time. Thanks for looking Sean.
 
SweetLou321 said:
You like it I see? Looks quick. I need to speed up my warming up.

What do you do for shoulders?
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In the first link there are several videos, but the ones that I do for shoulders is Super D Mobility, Shoulderok, and the banded scapular retractions. Those are done every pressing day, but Shoulderok also on other days.


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This video I do before front squats and any day I have spare time, but never before pressing. It seems to weaken my shoulder too much on pressing.

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As for the banded hip series, it is quick. I like doing that one and OLY wall squats before I get to my work sets.
 
liftandswim said:
Yeah, that 305 looked easy until you stopped.
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Thanks man. I think once I get the hand positioning down its going to shoot up a little.
 
RegisterJr said:
As for the banded hip series, it is quick. I like doing that one and OLY wall squats before I get to my work sets.
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Cool I really like these. Seem easy and quick.

How many rounds of each ect do you do for the shoulder stuff?

I'll be stealing this stuff from you and trying it out. I like the super d warm up and shoulder rok already.
 
SweetLou321 said:
Cool I really like these. Seem easy and quick.

How many rounds of each ect do you do for the shoulder stuff?

I'll be stealing this stuff from you and trying it out. I like the super d warm up and shoulder rok already.
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First I do the Super D each side, then I'll do x15 banded SCAP retractions, then I'll do Bar x10 to see how I feel. Usually I'll do single arm Shoulderok next, right arm 10x each direction then left arm 10x WA direction. Then I'll bench again using my first warmup weight x5, hit one more set of SCAP retractions, then some two arm Shoulderok right hand on bottom 10x each direction and vise versa on the other side. By now I'm warmed up and ready to go. If it's OHP day I typically only do one of the scaps and doing a couple more rounds of Shoulderok.
 
Another front squat beast! Nice Thomas!
 
I made some protein cookie-dough cupcakes today. They won't be ready until the morning, but if they turn out ok I'll post picture, macros, and ingredients.
 
Up for whatever I do today alongside OHP.

I went to a local sports used-equipment retailer to see what they may have that I could use at home. They had about 8 power bars, but someone decided it was a great idea to paint them all black; and a semi-gloss to boot. What an effin idiot. I don't know if I could deadlift 135 without losing grip on them.

There is untapped potential here for a powerlifting gym (largest city/municipality in the country and no predominate PL gym) and Florida-wide equipment distributor. I-10 starts here, I-95 runs right through the middle, and I-75 is a stone-throws away.
 
STIMUL8

Gatorade
Muscle Fiber
BCAA/SAA

SUPER D MOB
BANDED SCAP RETRACTIONS 1x15

ShouldeRok 22

Single arm-
Set 1 : 7x40
Both arms-
Set 2 : 12x20
Set 3 : 12x25

Barbell Shoulder Press 170.5

Set 1 : 45x10
Set 2 : 75x5
Set 3 : 90x5
Start SS W/ pull downs-
Set 4 : 105x3
Include SUMO in SS-
Set 5 : 140x5
Set 6 : 155x3
Set 7 : 170x1
Set 8 : 170x1
Set 9 : 170x1

Wide Grip Lat Pulldown 264

Set 1 : 110x5
Set 2 : 150x5
Set 3 : 180x5
Set 4 : 210x3
Set 5 : 220x3
Set 6 : 230x3
Set 7 : 240x3 PR

SUMO Deadlift 378

Set 1 : 135x3
Set 2 : 225x3
Set 3 : 315x5
Set 4 : 315x5
Set 5 : 315x6

Leverage Machine High Row 180

Set 1 : 90x10
Set 2 : 135x10

Banded HS Lat Pulldown 180

10s Rest-Pause Drop Set-

Set 1 : 135x10
Set 2 : 135x5
Set 3 : 135x4
-Band
Set 4 : 135x5
Set 5 : 135x3
Set 6 : 90x6
Set 7 : 90x6
Set 8 : 90x6

Included in the OHP/PD/SUMO superset was sets of 10 of the movement where you deadlift the bar into a front squat. Cleans??? Anyway, I didn't squat, just getting used to the wrist movement with bar and bar +30.

Jacked up right now. Blood flowing everywhere. I like the no rests.

Lift heavy folks!
 
No need to lift heavy as you're lifting for me! Heavy Sumo and another PR!
 
Holy super set.. But yeah you are describing a clean. Probably a power clean were you catch the bar at the top. A regular clean or squat clean you catch the bar basically at the bottom of a front squat.
 
kenpoengineer said:
No need to lift heavy as you're lifting for me! Heavy Sumo and another PR!
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Thanks man.

capo180 said:
Holy super set.. But yeah you are describing a clean. Probably a power clean were you catch the bar at the top. A regular clean or squat clean you catch the bar basically at the bottom of a front squat.
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I googled it, it is a power clean. Once I get the movement down I want to do the cleans with the squat included.
 
RegisterJr said:
Up for whatever I do today alongside OHP.

I went to a local sports used-equipment retailer to see what they may have that I could use at home. They had about 8 power bars, but someone decided it was a great idea to paint them all black; and a semi-gloss to boot. What an effin idiot. I don't know if I could deadlift 135 without losing grip on them.

There is untapped potential here for a powerlifting gym (largest city/municipality in the country and no predominate PL gym) and Florida-wide equipment distributor. I-10 starts here, I-95 runs right through the middle, and I-75 is a stone-throws away.
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Where you at again?
 
Didn't realize Jacksonville was the largest in the country. Several cities are larger or do you mean in Florida and not the country... Atlanta, Houston, LA, NY city, Boston, Chicago all come to mind as being larger...lol
 
SweetLou321 said:
Team jax is up there. Brian Carrolls crew. Ever hit them up?
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I've tried looking them up before but found nothing.

turff49 said:
Didn't realize Jacksonville was the largest in the country. Several cities are larger or do you mean in Florida and not the country... Atlanta, Houston, LA, NY city, Boston, Chicago all come to mind as being larger...lol
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We have the most land in our municipality, but not the most people. Larger area, not as dense overall.
 
I didn't realize that. Thanks for the geography lesson. I love to learn these things!
 
RegisterJr said:
I've tried looking them up before but found nothing.

We have the most land in our municipality, but not the most people. Larger area, not as dense overall.
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They train out of Adam driggers garage. Idk what times but I'd contact him directly. I have a buddy who trains with them, I may have to drop a line to him for ya.
 
turff49 said:
I didn't realize that. Thanks for the geography lesson. I love to learn these things!
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A little history spin, too, is that although St Augustine is the oldest 'city', they first landed and resided in Mayport at the mouth of the St Johns River. I can't remember why they went south, exactly.
 
SweetLou321 said:
They train out of Adam driggers garage. Idk what times but I'd contact him directly. I have a buddy who trains with them, I may have to drop a line to him for ya.
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I'll look around again a little later. If it's in someones garage it explains why they don't advertise. My main hardship is the time i go also. Not many people are open at 0400.
 
See to me Thomas that you should open your own gym?
 
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