TGR's Modified PowerBuilding v2.0

herderdude said:
Just a bunch of hard mother****ers, man... :D
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Yup. Mark Felix is a bricklayer I believe in England and is 50....he's competed in WSM multiple times now and is actually getting better still. He could be doing Masters only but he's running hard w the biggest boys there are, regardless of age.

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Me, I quit my physical job for greener pastures
 
Rest day.

Came home from work early, too. Not feeling well. My BP was elevated Saturday, and I'm wondering if it's high. It runs in the family and my diet has been crap for a while.

Anyway, moving forward tomorrow. Back to calorie counting.
 
Saturday was the day you were bent over playing with concrete all day? That makes my head feel like a balloon every time.
 
herderdude said:
Saturday was the day you were bent over playing with concrete all day? That makes my head feel like a balloon every time.
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That was Sunday. I felt fine doing the concrete work. Maybe it's nothing serious.
 
Hydration is def big, for all the reasons.

Cutting fat means lowering weight and less tissue blood has to pump through. Cutting isn't a bad option, especially since you always talk about wanting to do so anyway.
 
jimbuick said:
How's your hydration?


I find that has way more effect on BP than diet.
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Usually on point. Was Sunday and Tuesday, maybe shy Monday.

Hyde said:
Hydration is def big, for all the reasons.

Cutting fat means lowering weight and less tissue blood has to pump through. Cutting isn't a bad option, especially since you always talk about wanting to do so anyway.
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Yup. Been a while. Going back to it.

wasme said:
Hope your feeling better bro.. what do you grow in the circular ponds?
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They're used for frogs to breed in now. Previous owner used the larger pond in the rear to grow koi. He may have used these smaller ones for them too.
 
I decided to rest some more today. I regret it already, but I feel better.
 
Been doing any stims, preworkouts, or increased coffee intake? Is it terribly elevated, like over 150?
 
turff49 said:
Been doing any stims, preworkouts, or increased coffee intake? Is it terribly elevated, like over 150?
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Caffeine has been about 1/3 of normal and no other stims at all. I have also not been >150 at any time I've checked. I was 148 on Saturday when I went to have my eye looked at.

I also read that habitual coffee drinkers may not see any BP spike with increased caffeine.

capo180 said:
Hope you feel better soon man! Rest up.
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hairygrandpa said:
^^^ x2
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Thanks guys. Feeling ok right now. Gonna be back to normal tomorrow I'm sure.
 
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The Sherriffs office found this in the back of a trunk today. I'm kinda impressed.
 
Looks like my trunk when I was 20 stationed in Germany!! lol
 
I remember you mentioning a weight belt manufacturer that you really liked (I believe he made custom belts).
Do you remember what the company was called?

Thanks buddy
 
clown007 said:
I remember you mentioning a weight belt manufacturer that you really liked (I believe he made custom belts).
Do you remember what the company was called?

Thanks buddy
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Pioneer more than likely.
 
clown007 said:
I remember you mentioning a weight belt manufacturer that you really liked (I believe he made custom belts).
Do you remember what the company was called?

Thanks buddy
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herderdude said:
Pioneer more than likely.
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Yup. I have an INZER I love, but I see better service and love for the client with Pioneer. That'll likely be my next belt, if I ever need one.
 
I had an amazing pain free bench day today. If my log will ever load I'll post it.
 
good work my friend, keep up with that pre-hab so we can all hear that you're pain free more often!
 
Secondary Bench Day-

SUPER D MOB

ShouldeRok 20

Set 1 : 7x40
Set 2 : 12x20

Barbell Bench Press 180 SS W/ SA lat PullDown -

Set 1 : 95x10 +BSR
Set 2 : 135x10 +BSR

Rope Straight-Arm Lat Pulldown 53.33

Set 1 : 40x10
Set 2 : 40x10
Set 3 : 40x10

Banded Bench 203.5
Doubled mini each side-

1m Rests, explosive-

Set 1 : 45x5
Set 2 : 95x5
Set 3 : 135x3
Set 4 : 155x3
Set 5 : 175x3
Set 6 : 185x3
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x3 losing explosiveness
Set 10 : 185x3
Set 11 : 135x15

Barbell Incline Bench Press 236.5

1 min rests-

Set 1 : 135x3
Set 2 : 155x3
Set 3 : 175x3
Set 4 : 195x3
Set 5 : 215x3

Paused, 30 second rests-
Set 6 : 185x3
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x3

SUPERSET 1:
60 sec rests

Reverse Banded Tricep Dip 1.4

No band
Set 1 : 1x12
Set 2 : 1x10
+Band
Set 3 : 1x12
Set 4 : 1x12

Banded O&B's 1.33

Set 1 : 1x10
Set 2 : 1x10
Set 3 : 1x10
Set 4 : 1x10

SUPERSET 2:
60 sec rests

Cable Rope Triceps Pushdown 120

Set 1 : 80x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 80x10

Cable Reverse Grip Triceps Pushdown 120

Set 1 : 80x10
Set 2 : 90x10
Set 3 : 80x10
Set 4 : 80x10

Dumbbell Seated Overhead Tricep Extension 80

1-
Set 1 : 60x10 + drop
Set 2 : 35x10
2-
Set 3 : 60x10 + drop
Set 4 : 35x9

Triceps Pushdown V Bar 175

Set 1 : 70x45 +
Set 2 : 60x10 +
Set 3 : 50x10 +
Set 4 : 45x10 +
Set 5 : 40x25
 
hairygrandpa said:
Pulling off your numbers, I would need a year of rest first. LOL
Awesome lifting!
What are you taking for post workout to help recovery?
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Plenty of food. I take Active Aminos and Gatorade intra because I go in so early and fasted, but I eat enough to assist in recovery post. Except on leg days. Recovery is always slow then.
 
Geez! Pecs and triceps are smoking! Nice job Thomas!
 
Did you double the minis around dbs on the floor? If so that's a lot of 185 work! Would leave me dead. I get 1-2 heavier sets after my normal speed stuff and then I'm just dead on bench usually.
 
Hyde said:
Did you double the minis around dbs on the floor? If so that's a lot of 185 work! Would leave me dead. I get 1-2 heavier sets after my normal speed stuff and then I'm just dead on bench usually.
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Yup. I thought I was going to back down when I hit 185 but it moved better than 155.

Thanks Hyde.
 
Deadlift 5's week-

Lying Leg Curls 120
+10 BW speed squats after each set

Set 1 : 80x15 +Banded Hip Series
Set 2 : 80x15 +Banded OLY wall squats
Set 3 : 80x15 + OLY W S

Cable Rope Hammer Curls 165

(Superset w/ deadlifts)

Set 1 : 70x15
Set 2 : 80x15
Set 3 : 90x25

Straight Arm Lat Pulldown 100

(See notes with deadlifts)
Set 1 : 50x15
Set 2 : 60x20

Barbell Deadlift 513

Set 1 : 190x5
(Start supersetting in lat pulldowns)
Set 2 : 240x5
Set 3 : 285x3
Set 4 : 310x5
+Belt
Set 5 : 355x5
Set 6 : 405x8
-Belt
Set 7 : 355x5
Set 8 : 315x5

TRIPLESET-

Straight Arm Lat Pulldown 100

Set 3 : 40x12
Set 4 : 40x12
Set 5 : 40x12
Set 6 : 40x12

EZ Bar Curl 98

Set 1 : 60x12
Set 2 : 60x14
Set 3 : 70x12
Set 4 : 60x12

Reverse EZ Bar Curls 42

Set 1 : 30x12
Set 2 : 20x12
Set 3 : 30x12
Set 4 : 20x12

Kinda disappointed with my top set. Was expecting 12. I think I've hit 445x8, and I know I've hit 400 for 11 about 4-5 months ago. Maybe I should follow Ian, Herder, and Lou and move away from AMRAPs.

Full

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Sped up:

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Subbed on youtube bro! Good ****!
 
Agree with Simon here! Stellar workout! Got some nice size guns going on there to man!
 
Thanks guys!

Decreased cals starts yesterday. No fun to come.
 
Nothing wrong with tightening up the diet. Reduced Cals have had no effect on my legs. Chest may have took a micro hit but it could've just been the weather too.
 
turff49 said:
Nothing wrong with tightening up the diet. Reduced Cals have had no effect on my legs. Chest may have took a micro hit but it could've just been the weather too.
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My legs take a hit no matter what. lol
 
Deadlift secondary/ hypertrophy day

Lying Leg Curls 126.67

Set 1 : 80x10
Set 2 : 80x10
Set 3 : 95x10

Straight Arm Lat Pulldown 93.33

Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10

Barbell Deadlift 346.5

Set 1 : 185x5
Set 2 : 225x5
Set 3 : 275x3
Set 4 : 315x3

Banded Deadlift 346.5

Pro Monster around each end/standing
Explosive
EMOM-

Set 1 : 315x3
Set 2 : 315x3
Set 3 : 315x3
Set 4 : 315x3
Set 5 : 315x3
Set 6 : 315x3

1 minute rests...

Meadows Row 152

Set 1 : 45x10
Set 2 : 90x8
Set 3 : 100x8
Set 4 : 110x8
Set 5 : 120x8

Wrist-Banded Rows 106.67

Micro around wrists. Pull apart as rowing rope -

Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10
Set 4 : 70x10

DB Lat Pullover: Bent Arm 90 SUPERSET W/ CURLS

Set 1 : 60x15
Set 2 : 60x15
Set 3 : 60x15

Dumbbell Alternate Hammer Curl 63.33

Set 1 : 40x10
Set 2 : 45x8
Set 3 : 50x8

SUPERSET-

Cable Standing Curl 106.67

Set 1 : 80x10
Set 2 : 80x10
Set 3 : 70x10

Straight Arm Lat Pulldown 93.33

Set 1 : 60x10
Set 2 : 70x10
Set 3 : 70x10

Great session. I'm going to keep deadlifting and benching twice a week.
 
Nice! Take advantage of those twice a weeks!!
 
Good workout and tons of volume!
Mix of Meadows and some extra strength work?
 
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What's this yellow stuff on my black band? It's only this band (transfers to other stuff).
 
RegisterJr said:
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What's this yellow stuff on my black band? It's only this band (transfers to other stuff).
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how long has it been there? it might be the wrong time of year but it looks like tree pollen lol.
 
Balthazar said:
how long has it been there? it might be the wrong time of year but it looks like tree pollen lol.
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It does. Lol

It started the first week I got it and gradually gets worse. Can't be pollen because it's only tho band and they all stay in my bag. I'll wash it and see what happens. I've only used this once for bat hangs.
 
Bench 5's Week

SUPER D MOB

BANDED SCAP RETR x15
SS/W+
Straight Arm Lat Pulldown 84

Set 1 : 60x12
Set 2 : 60x12
Set 3 : 60x10

Barbell Bench Press 286.67

Set 1 : 100x10
Set 2 : 125x10
Set 3 : 150x3 +DB curl
Set 4 : 165x5 +curl
Set 5 : 190x5 +curl
Set 6 : 215x10
Set 7 : 190x5
Set 8 : 165x18

Dumbbell Alternate Bicep Curl 46.67

Set 1 : 25x10
Set 2 : 25x10
Set 3 : 35x10

ShouldeRok 28.33

Set 1 : 7x40 single arm 10/10/10/10
Set 2 : 17x20 left arm high
Set 3 : 17x20 right arm high

Barbell Incline Bench Press 215.83

Set 1 : 135x5
Set 2 : 155x5

EMOM:
Set 3 : 185x5
Set 4 : 185x5
Set 5 : 175x3
Set 6 : 155x5
Set 7 : 135x5

Occluded Meadows Cable Extension 91.67

Alternating R/L
limited break just to wrap-

Set 1 : 30x50
Set 2 : 50x25
Set 3 : 30x30

SUPERSET:

Immediately from ext to Pd; no break from set 2 to 3 due to timer going off.

Cable Rope High Pulley Overhead Tricep Extension 140

Set 1 : 90x12
Set 2 : 100x12
Set 3 : 70x12

Cable Reverse Grip Triceps Pushdown 83.33

Set 1 : 50x20
Set 2 : 50x20
Set 3 : 50x20

Great work, good pump, no pain.

I don't know where my time went this morning. I want to hit some shoulders but after benching I was rushing though.
 
They probably impregnate the rubber with a powder to keep them from dry rotting and sticking together.. Wipe them down with some rubbing alcohol.
 
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