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TGR's Modified PowerBuilding v2.0

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Just bought frosted churro . Man, 8.99 flat rate shipping...what a deal. Nutra has gone downhill in the last 6 months to a year, imo. Ever since that first site change.
 
jswain34 said:
Just bought frosted churro . Man, 8.99 flat rate shipping...what a deal. Nutra has gone downhill in the last 6 months to a year, imo. Ever since that first site change.
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Supposedly they've fixed that now. They've recently promised that in here, anyway.
 
Straight Arm Lat Pulldown 66.67

Set 1 : 30x10
Set 2 : 40x10
Set 3 : 50x10

Meadows Row 140

Set 1 : 35x10
Set 2 : 60x10
Set 3 : 70x10
Set 4 : 85x10
Set 5 : 95x10
Set 6 : 105x10
Set 7 : 95x10

+ TRIPLED ORANGE MINI
Set 8 : 35x15

Smith Machine Bent Over Row 283.67

Explosive w/ 5 sec negative -
Set 1 : 135x6
Set 2 : 185x6
Set 3 : 185x6
All explosive no neg -
Set 4 : 185x16


TRIPLESET-

Banded OLY wall squats +
DB Lat Pullover: Bent Arm 97.5 +
Banded (pro monster) rows x15

Set 1 : 65x10
Set 2 : 65x15
Set 3 : 65x15

Crunches

Plank x :52

BAT HANG

I was going to do sprints but I really need to get moving. Have to work tonight after going back in last night. Not much sleep.
 
Nice work!
Happy Easter buddy!
 
Hope the Easter was enjoyable bro!
 
with all that back work you put in, you must have to turn sideways to get through a door by now right?
 
clown007 said:
Nice work!
Happy Easter buddy!
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Thank you!

BeastFitness said:
Hope the Easter was enjoyable bro!
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We didn't make any plans because I was working a night shift. Went to bed around 5 AM, woke at 11:30 and kinda slummed it all day. Plenty of ham to ourselves left.

Hope you had a great Easter!
 
Balthazar said:
with all that back work you put in, you must have to turn sideways to get through a door by now right?
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Ha! I'm hoping it all pays off. Extra core and back work should give me a good pullin' base.
 
Lying Leg Curls 133.33

Set 1 : 50x15 + BWS
Set 2 : 65x10 + BWS + Banded Hip Series
Set 3 : 80x20 + BWS

Barbell Deadlift 484.17

Set 1 : 190x5******
BANDED OLY WALL SQUATS
Set 2 : 240x5
FOAM ROLL
Set 3 : 285x3 + FR
Set 4 : 285x3+ FR

+ Belt
Set 5 : 320x5+ FR
Set 6 : 365x5+ FR
Set 7 : 415x5+ FR
Set 8 : 365x5+ FR
Set 9 : 315x3

BAT HANGS

CRUNCHES

1m Plank

IG: Sped up -

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notes:

My lower back locked up on the first set and I couldn't shake it. Usually this isn't the case on deads unless I AMRAP. Last night I was doing dishes and it felt tight, but I figured I could loosen it.

All the foam rolling and waiting for my back to participate extended my rest periods by more than I'd like. No time for cardio.

Tips on lower back stuff? It isn't pain, just feels fatigued sooner than it should.

Deload next week. No deads.

Edit:

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jimbuick said:
What about glutes/hams?

Any kind of muscle that pulls on the lower back can make it fatigue and tighten up.
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No, everything else felt good.

Maybe a combo of limited sleep this weekend and increased deadlift volume last week?
 
Upper back and core work may have caused some of the tightness. Or, could be the sleep quality finally caught up.
Here is a cheat way to loosen up the back. Take a good muscle relaxer, foam roll a few hours after, and then a hot shower., then another muscle relaxer and straight to bed. If it's just muscle I can almost guarantee this will work. I've had to do this a few times over the past couple years. Just don't make a habit of it...lol
 
turff49 said:
Upper back and core work may have caused some of the tightness. Or, could be the sleep quality finally caught up.
Here is a cheat way to loosen up the back. Take a good muscle relaxer, foam roll a few hours after, and then a hot shower., then another muscle relaxer and straight to bed. If it's just muscle I can almost guarantee this will work. I've had to do this a few times over the past couple years. Just don't make a habit of it...lol
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I like cheating...

I actually have some muscle relaxers from my last surgery. I may try this.
 
Tips on lower back stuff: well, it seems like it all started with the dishes. You probably need to stay away from the dishes until your body is ready to handle such a task :)
 
If I have extra time in a training session, I'll do assistance. But I never skip strength prep stuff. Stay on your bat hangs and butt walks.
 
herderdude said:
If I have extra time in a training session, I'll do assistance. But I never skip strength prep stuff. Stay on your bat hangs and butt walks.
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I haven't done butt walls yet. What's that do (already googled how-to)?
 
RegisterJr said:
I haven't done butt walls yet. What's that do (already googled how-to)?
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Stretches, strengthens, activates, and unglues the QL. Should be done at least once a week. Can be rotated in for three week blocks or done continuously throughout the year.
 
herderdude said:
Stretches, strengthens, activates, and unglues the QL. Should be done at least once a week. Can be rotated in for three week blocks or done continuously throughout the year.
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I really need to do these. I watched Donnie's video on them probably almost a year ago and still havent done them. But that's cuz im dumb.
 
jswain34 said:
I really need to do these. I watched Donnie's video on them probably almost a year ago and still havent done them. But that's cuz im dumb.
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Super easy to do. Half the time I don't even use weight. He has a crawling maneuver on your back for when you're advanced, but I suck ass at them.
 
herderdude said:
Super easy to do. Half the time I don't even use weight. He has a crawling maneuver on your back for when you're advanced, but I suck ass at them.
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If i ever get a regular training week and make it in for GPP on sunday like im supposed to ill add them in with my mobility stuff. Ive never seen that back maneuver you're talking about. Ill worry about the basic one first lol.
 
jswain34 said:
If i ever get a regular training week and make it in for GPP on sunday like im supposed to ill add them in with my mobility stuff. Ive never seen that back maneuver you're talking about. Ill worry about the basic one first lol.
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Dude the back crawl is like impossible. Donnie looks like he could cover ten yards in thirty seconds. I'd be lucky to get ten yards in a day. It's just a full body ipslateral move like the butt walk. Just throw in four sets of 30 seconds on, thirty seconds off at the end of the day and you're done with butt walks. Same with band static hip abduction, only takes eight minutes once or twice a week to get really strong hips.
 
herderdude said:
Dude the back crawl is like impossible. Donnie looks like he could cover ten yards in thirty seconds. I'd be lucky to get ten yards in a day. It's just a full body ipslateral move like the butt walk. Just throw in four sets of 30 seconds on, thirty seconds off at the end of the day and you're done with butt walks. Same with band static hip abduction, only takes eight minutes once or twice a week to get really strong hips.
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I can't find his back crawl, but I'll look when I have more time.

I'll do some butt crawls today in between bench sets.

I'll also do bat hangs more than once a week and foam roll more at home. I do proactive shoulder stuff, so might as well do proactive back stuff before it's an issue I can't undo.

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It also looks like Donnie's band has the same yellow residue mine does.

I've been using a band (or doubles) on bat hangs that I have to stand on a stool to get into and lower myself. Super awkward, and can yank your shorts off when done. I *think* I've tried the thicker band, but I don't have to sit into it like Donnie. I'll try that today.
 
SUPER D MOB with wrapped biceps-

Banded SCAP Retractions 20/15/15 (SS w/ bench)

Barbell Bent Over Row 83.33

Set 1 : 50x20

Lower Back Foam Roll x4 (SS w/ bench)

Barbell Bench Press 293.33

Set 1 : 100x10
Set 2 : 125x10

**BUTT walks, :30 FWD/REV each

Set 3 : 150x5
** Treadmill brisk walks on rests
Set 4 : 170x5
Set 5 : 195x5
Set 6 : 220x10
Set 7 : 195x5
Set 8 : 170x16

No lift off nor spot. I think 12 would've been a total volume PR, 11x a 220's PR. I'll take it.

Crunches + 1min Plank

WOBBLE BENCH 143.5
(Plus suitcase carries)

Set 1 : 95x10
Set 2 : 100x10
Set 3 : 105x11

CG
Set 4 : 95x7

SUITCASE Carry 237.5

Set 1 : 75x65 seconds each
Set 2 : 65x60 seconds each

Cable Rope Triceps Pushdown 135

Set 1 : 80x20
Set 2 : 90x15 + :30 Plank
Set 3 : 90x12 + :30 Plank

That's it. Sweating my butt off.

Core is getting way stronger. Not to where it has been, but progressing.

Back was still super tight. Seemed to be left bothersome as I went, though.
 
Donnie's band is yellow because he got it from Spud. The rogue rack setup he has is the best. Walk into the bands and drop down.
 
Solid sessions Thomas... hope that back loosens... if anything the muscle relaxers would ensure a great nights sleep.
 
Still feeling the back. I couldn't find any heating pads at home. Going to cut the night here in a minute and hope I get some good rest.

Shoulders, core, cardio, and biceps tomorrow. Nothing to hurt the back.
 
I chose rest today.

My ice cream maker came in and the bucket is ready to go for some churro ice cream tonight. I've been using some samples from on my sludge this week, so I'm looking forward to going back to Clear Protein. I am biased, of course, but I really think Clear Protein mixes way better and the flavor is better than many other top brands out there.

Hopefully I'll have more time to check in today. Been a busy week so far.
 
Geez! Sitting there, "resting" and making protein ice cream - such a life of luxury! Lol. Rest and heal that back.
 
wasme said:
Frosted Churro ice cream for the win! So good man....
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It got late and my appetite wasn't there. I can't wait though.
 
Hoping for squats today. Back feels ok, and didn't ache while doing dishes last night. I bought a heat pad, but it was non-adhesive. It didn't completely touch the part of my back I wanted it to until I laid down. By then it wasn't that hot
 
Lying Leg Curls 97.5

Set 1 : 65x15

BW Squats 2x10

Barbell Squat 475

Set 1 : 135x5

Unlatched Belt +

Set 2 : 170x5
Set 3 : 215x5
Set 4 : 260x3

Crunches, Plank X:30

Latched Belt +

Set 5 : 290x5
Set 6 : 335x5
Set 7 : 375x8
Set 8 : 335x5
Set 9 : 290x5

Did the unmatched belt to focus on bracing like Jared has been doing. It works, and it slowed my back fatigue. Back was fine until I got to the 2nd 290.

Fast IG Video:

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Normal speed YT:

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No accessory work. I had time but decided to go.

There was no staff in there, but somehow the radio went on full blast halfway through my workout. I could hear it through my music.
 
Loved the fast IG video ;)

Sucks the bar slipped…can you use chalk on your upper back and bar next time to make sure it doesn't slide?
 
BeastFitness said:
Loved the fast IG video ;)

Sucks the bar slipped…can you use chalk on your upper back and bar next time to make sure it doesn't slide?
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I could, but at this point my shirt was too sweaty. We have two bars that have awesome center knurling but I forgot to swap it.
 
Is it time to incorporate the manta ray squat pad?
 
kenpoengineer said:
Is it time to incorporate the manta ray squat pad?
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Nah, I just need a better bar next time.

They spent a fortune on this, but can't get new bars:

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Ok, take a clean and dry extra shirt with you. Switch to the dry shirt when necessary.
 
Nice work dude. And screw these gyms. A PT tried to tell me to squat with a bar that had no center knurling at all. He said its stronger then the rest of them.. Attempting to blame me for bending the bars when it's the idiots bouncing them off the safety pins doing their bro shrugs. Just laughed and said I'll use whatever bar Id like thanks.
 
kenpoengineer said:
Ok, take a clean and dry extra shirt with you. Switch to the dry shirt when necessary.
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That's a great idea Mark.

capo180 said:
Nice work dude. And screw these gyms. A PT tried to tell me to squat with a bar that had no center knurling at all. He said its stronger then the rest of them.. Attempting to blame me for bending the bars when it's the idiots bouncing them off the safety pins doing their bro shrugs. Just laughed and said I'll use whatever bar Id like thanks.
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What a tool.
 
What about a roll of that self-adhering sponge tape? You could wrap that around the centre and unwrap it when done. The stuff is pretty darn tacky, but won't leave a residue on the bar.
 
clown007 said:
What about a roll of that self-adhering sponge tape? You could wrap that around the centre and unwrap it when done. The stuff is pretty darn tacky, but won't leave a residue on the bar.
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I just pictured what would happen if you cant get the bar off after that, LOL... silly me
 
hairygrandpa said:
I just pictured what would happen if you cant get the bar off after that, LOL... silly me
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the stuff I'm thinking about adheres to itself but isn't sticky otherwise. I don't know if I am explaining it well enough. May need to find a pic of what I mean.
 
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^this
 
clown007 said:
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^this
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At 375# I'm not certain that would do a whole lot. Who knows. I'm tempted to try it just because now. lol
 
Yeah, maybe not. Just thought it would be something to give a little more stickiness to a sh*tty bar lol
 
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