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TGR's Modified PowerBuilding v2.0

You'd never use it for a general training 5/3/1 AMRAP for example, as Wendler says these should be done w 1-2 left in the tank (RPE8.5).
 
Joker sets on singles week and thats it id say.
 
jswain34 said:
Joker sets on singles week and thats it id say.
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This will be the plan. Typically I do singles instead of a 1+ on deadlift day.
 
I tried to stay in bed this morning. I have a pretty good headache. I drank some water just after 3 and for some reason my jaw lit up. Sucks, as I hadn't felt it all night.
 
BENCH SINGLES

SUPER D MOB -

Straight Arm Lat Pulldown 93.33

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

Barbell Bench Press 296

Set 1 : 95x10
Set 2 : 125x10
Set 3 : 150x5 + PAPs
Set 4 : 190x5
Set 5 : 215x3
Set 7 : 240x7 (1+)

Banded Bench 198

Two doubled reds - 80# at top

1m rests -

Set 1 : 135x5
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 135x5
Set 5 : 135x5

-BAND
Set 6 : 135x14

Banded DB Chest Press 66.67

Set 1 : 50x8
Set 2 : 50x10
Set 3 : 50x6

SUPERSET -

Cable Rope High Pulley Overhead Tricep Extension 146.67

Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x10
Set 4 : 100x8

Cable Reverse Grip Triceps Pushdown 106.67

Set 1 : 80x10
Set 2 : 80x10
Set 3 : 60x12
Set 4 : 60x9

Dumbbell Alternate Hammer Curl 49

12s rest pause set:

Set 1 : 35x12
Set 2 : 25x6
Set 3 : 20x5
Set 4 : 15x5
Set 5 : 10x5
Set 6 : 10x5

V-Bar pushdowns x100

Not bad considering the headache I guess. Spotter touched on 8th press. Was hoping for 9.
 
On a positive note I'm full-on back to solid foods. Chewy things suck, though.
 
Awesome lifting in spite of not feeling well. Die-Hard!
 
Thanks guys!
 
Hey guys, I got lucky and finally found a local chain manufacturer. Any size chain I want, many finishes.

What would you guys recommend? 1/2"? 5/8"? Galvanized?

I'm tempted to see if I can work a deal and sell his products to the local crossfit gyms. I can't be the only guy here that has been unsuccessful in locating chains locally, and this guy was super excited to have me visit.
 
And what length?
 
5/8 and 5' in length. I forget what the feeder chain dimensions are. Look up chains on Elite and you'll see them. Not necessarily the store, there are articles that describe it as well.
 
herderdude said:
5/8 and 5' in length. I forget what the feeder chain dimensions are. Look up chains on Elite and you'll see them.
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The feeders I believe were 3/8". I had seen some sites (Rogue) offer 1/2" but u thought that might be a little small.
 
Bro, buy me some and mail it out.


Will PayPal. I haven't had any luck finding any out here, also go galvanized depending on price.
 
jimbuick said:
Bro, buy me some and mail it out.


Will PayPal. I haven't had any luck finding any out here, also go galvanized depending on price.
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I'll let you know prices when I talk to him tomorrow. Options are (low/high carbon steel) galvanized, (LCS) zinc plated, up to 3/4", and heat tested alloy up to 7/8".

Said he had loads lying around that were too short to sell to his typical customer (tug boats, carriers, etc), so he'd cut me deals just to get rid of it.
 
Hell yeah.

2 5' 3/8" lengths (feeder)

And as many 5' 5/8" lengths as humanly possible is what you want.

I'd probably want 4 5' lengths of the 5/8", maybe even 6.
 
that's a crazy amount of sets with the banded bench after your work up to 240 AMRAP, especially considering that with the added resistance and reps chosen it's close to an equivalent effort.
 
Balthazar said:
that's a crazy amount of sets with the banded bench after your work up to 240 AMRAP, especially considering that with the added resistance and reps chosen it's close to an equivalent effort.
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Thanks B, those last couple reps of banded-b were tough to lock out.
 
herderdude said:
5/8 and 5' in length. I forget what the feeder chain dimensions are. Look up chains on Elite and you'll see them. Not necessarily the store, there are articles that describe it as well.
Click to expand...

jimbuick said:
Hell yeah.

2 5' 3/8" lengths (feeder)

And as many 5' 5/8" lengths as humanly possible is what you want.

I'd probably want 4 5' lengths of the 5/8", maybe even 6.
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What they said!

Now the fun will begin!
 
wasme said:
What they said!

Now the fun will begin!
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I, stuck between not saying anything to the gym and inevitably being told I can't bring them in, and contacting corporate and offering to donate them to the gym
 
RegisterJr said:
I, stuck between not saying anything to the gym and inevitably being told I can't bring them in, and contacting corporate and offering to donate them to the gym
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First thing that came to mind was that you must be ready to get some home equipment. There is no way your gym is letting those in. And they wont be easy to hide lol
 
You would have to keep those with your chalk and camera.
 
Probably, but I'll sneak until I can't. Like always.
 
Still hadn't been in since Wednesday. Gonna do some light singles tomorrow, maybe 85% for a few singles with somewhat limited breaks.

Then, I'll likely do a deload week with some conditioning.

Had a talk with the wife tonight about getting on my own equipment. She has 'priorities' she needs me to do which may take up Spring and some of Summer, but the garage gym will start this year. I have to move the pool table to the back porch, the bikes to one of the other garages, and this is where my stuff will be:

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herderdude said:
Looks like a fantastic space.
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Plenty of room, and a buddy of mine was in a vehicular accident a few years ago, will never lift anything significant again, and will work a deal with me on a bench, some weights, and a cable machine. He almost gave it away at Christmas.

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That's amazing!! Space looks terrific and the collection of equipment begins!
 
sorry to hear about your friend, but i'm sure he'll be happy to see the stuff put to good use. and it might be awhile yet, but you'll feel a lot better when you're not under the fascist rule of your current gym lol.
 
That's a hell of a good start! You'll learn what you need as you go. As far as My set up, I've grown out of the cheap bar in use. I suspect you'll feel similar.
 
herderdude said:
That's a hell of a good start! You'll learn what you need as you go. As far as My set up, I've grown out of the cheap bar in use. I suspect you'll feel similar.
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the bar was the most expensive part of my initial bumper plate set and is only really a medium grade all purpose type of bar. it's understandable but also kind of daunting to see how quickly the price adds up if you want a really high quality piece of equipment.
 
Totally. The nice thing with a good bar when you get one is that it will last a lifetime.
 
For a good quality bar for a decent price, check the CAP OB-86B (or 86pb). If you don't feel like shelling out the cash for a TPB or OPB, they are a solid bar for a good price.


For a rack, check local CL first. For a high quality piece you can get quickly, Rogue is a solid bet and gives you a ton of room for accessories as funds allow.


For those plates, I recommend weighing them individually and writing the accurate weight on them in sharpie. They will be off, some by a large amount I'm sure. No big deal, but getting the real weight written on them can help balance the bar a little better.
 
What's your square footage look like? And most importantly, make sure you know your ceiling height before getting a rack!



And, picked this up today for my wife since she's out of preworkout.

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Figured you'd approve lol.
 
jimbuick said:
What's your square footage look like? And most importantly, make sure you know your ceiling height before getting a rack!

And, picked this up today for my wife since she's out of preworkout.

Figured you'd approve lol.
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It's a two car garage, approximately 18x28 of useable space.

I currently don't have a ceiling in there. I think I could fit most racks, but can only ohp while standing if I don't put in a ceiling (and make sure I stand under the beams properly).

I'm still tempted to build my own rack.

I don't think you'll be disappointed with the Stimul8. My wife isn't a fan, but a full cup of coffee is too strong for her.
 
Awesome space for a gym! My advice: Make the gym a priority over the "other" priorities as your HEALTH is more important. Get your wife into the gym for a double WIN!

BTW, my gym is 14Wx23L, for reference.
 
kenpoengineer said:
Awesome space for a gym! My advice: Make the gym a priority over the "other" priorities as your HEALTH is more important. Get your wife into the gym for a double WIN!

BTW, my gym is 14Wx23L, for reference.
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She's going with me today, and because I have a membership and a nearby gym I can't run with that argument.
 
Darn! Was trying to help convince her! Lol. Both of you in the gym FTW!
 
I don't know if you have looked into it, but I have recycled rubber bumper plates. They were a lot cheaper than the other bumpers. Not nearly as pretty but they are accurate in weight and do the job when I drop the barbell. Something maybe to look into if you haven't already.
 
clown007 said:
I don't know if you have looked into it, but I have recycled rubber bumper plates. They were a lot cheaper than the other bumpers. Not nearly as pretty but they are accurate in weight and do the job when I drop the barbell. Something maybe to look into if you haven't already.
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There is a warehouse on the other side of town that purchases used gym equipment from commercial gyms and refurbishes them. Place is loaded with equipment that is outdated. Will probably go this route on many items.
 
RegisterJr said:
There is a warehouse on the other side of town that purchases used gym equipment from commercial gyms and refurbishes them. Place is loaded with equipment that is outdated. Will probably go this route on many items.
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Definitely! I have bought a lot of my equipment that way. As many have said, CL is another great place. So many people buying equipment, never using it and then selling it. Makes it great for guys like us!!
 
clown007 said:
Definitely! I have bought a lot of my equipment that way. As many have said, CL is another great place. So many people buying equipment, never using it and then selling it. Makes it great for guys like us!!
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I found a brand new rogue rack with bar and chains all included for $800 right after christmas. The guy was super motivated. Wife said no.
 
Yeah that's perfect. I picked up my treadmill, smith machine and AirDyne bike all used from people that bought stuff then just wanted to get rid of it. All in mint condition.
 
Squat Singles Week

Lying Leg Curls 126.67

Set 1 : 65x10
Set 2 : 80x10
Set 3 : 95x10

Barbell Squat 432

1m rests
Set 1 : 135x5
Set 2 : 170x5
Set 3 : 215x5
Set 4 : 260x3

2m rest
Set 5 : 325x5
Set 6 : 365x3

3m rest
Set 7 : 405x2 (85%, a few left in tank)

4m rests
Set 8 : 425x1 (90%)
Set 9 : 410x1

2m rest
Set 10 : 315x2

1 minute rests on remaining -

SUPERSET:

Leg Press 378

Set 1 : 270x12
Set 2 : 270x12

10s Rest/Pause Set
Set 3 : 270x12 +
Set 4 : 270x8 +
Set 5 : 270x8

Banded Leg Extension 173.33

Set 1 : 130x10
Set 2 : 130x10

10s Rest/pause
Set 3 : 130x10+
Set 4 : 100x5 +
Set 5 : 100x3 +
Set 6 : 100x2 (no band)

Barbell Stiff-Legged Deadlift 367.5

Set 1 : 135x5
Set 2 : 225x3 (slippery hands)
Set 3 : 225x5
Set 4 : 275x5
Set 5 : 315x5

I need some conditioning for real.

This week will be light/pump and I'm putting in sprints.

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Volume is killer man!
The rest pause sets after the heavy squats on leg press and extensions must have had your quads exploding. Great work!
 
clown007 said:
Volume is killer man!
The rest pause sets after the heavy squats on leg press and extensions must have had your quads exploding. Great work!
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Thank you.

They were tough. Originally I planned to move up on the press, but knew the superset would do just fine without.
 
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