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TGR's Modified PowerBuilding v2.0

Training is still inconsistent but I’m in 2-3 times a week. Between hunting season and work projects I have had little time to check in here. Since last checkin I had a high rep bench day, an arms and back day, a shoulder day, and today I squatted and dead lifted. Nothing great, just working on form and hook grip.
 
Day 1:

Barbell Bench Press 275

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x5
Set 4 : 135x5
Set 5 : 170x5
Set 6 : 205x5
Set 7 : 240x3
Set 8 : 250x1
Set 9 : 265x1
Set 10 : 275x1
Set 11 : 275x1
Set 12 : 275x1
Set 13 : 275x1
Set 14 : 275x1
Set 15 : 225x6

Barbell Shoulder Press 148.5

Set 1 : 45x10
Set 2 : 65x10
Set 3 : 85x5
Set 4 : 105x5
Set 5 : 120x5
Set 6 : 135x3
Set 7 : 135x3
Set 8 : 135x3

Curls, rows

Day 2:

Barbell Squat 365

Set 1 : 45x10
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x10
Set 5 : 225x5
Set 6 : 275x5
Set 7 : 315x3
Set 8 : 365x1
Set 9 : 315x1

Dumbbell Bench Press 88.33

Set 1 : 50x15
Set 2 : 50x20
Set 3 : 50x23
Set 4 : 50x20

Tricep extasions with band, hypers

Day 3:

Barbell Bench Press 246.67

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 135x5
Set 5 : 135x5
Set 6 : 135x5
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x3
Set 10 : 185x3
Set 11 : 185x10
Set 12 : 185x10

Curls, banded extension

Notes:

Getting in more bench to work on form. The more reps I do the better I feel.

Goal is to go into the new year as consistent as before my injury.

Merry Christmas!
 
Nice!!! Merry Christmas Beastman!
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Thanks guys! Happy new year!
 
Agreed. Was just reading through a thread and realized you hadn't posted in a while. As Simon said, hope all is good dude.
 
wasme said:
Hope all is well Thomas!
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jswain34 said:
Agreed. Was just reading through a thread and realized you hadn't posted in a while. As Simon said, hope all is good dude.
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Thanks guys, all is well.

Some promotions with work have been keeping me busy and I’ve slowly become not as consistent working out. I actually was planning to start checking in more frequently as my consistency improves.

I’ll make an effort to catch up in your logs this week.

I did incline presses and mobility this evening. Still slowly adding to the home gym:

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Good to see the home gym getting larger!
 
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Put in a weight holder so I can get away from the space taking ground ones. I think I’ll do this on the other side as well
 
Glad Thomas checked in. Anyone heard from Turf(sp) the other old Finaflex Freak.
 
Only on Facebook. I don't think he checks in here anymore
 
03.11.2018
8:45-10:35

Last pressdowns x10, x10, x10

Band tricep pressdowns x70, x70

Barbell row 140x5, x10, x10, x10

Supraspinatus banded stretch :30x3

Bicep tendon stretch :30x2

Bowtie shoulder stretch 15 minutes

Bench press: 45x10, 95x10, 115x5, 155x5, 185x5,
Video: 215x5, 235x3, 255 paused, 280, 305, 225x8
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Ab wheel x10, x8

Incline bench: 45x8, 95x5, 135x5, 185, 205, 225, 245

Incline bench +50# band resistance at the top: 135x5, 165x5

Pain free on flat bench, some discomfort on the opposite side I used to have problems with.
 
Yesterday:

Overhead shoulder mobility
Supraspinatus mobility
Bicep tendon mobility
Ab wheel
Banded tricep pressdowns
Ez bar curls/PVC tricep mashing - 3 sets each
Cable Lat pressdowns 3x10
Cable curls 3x15
Overhead barbell shoulder press: 45x10x3, 70x5, 95x5, 115x5, 135x3, 150x1, 175x1x2
 
3.13.18
4:50-5:50

Supraspinatus stretches
Overhead shoulder stretches
Hip mobility
1m plank
:30 plank
:30 plank w/ 25# weight

Barbell squat – 45x5, 135x5, 185x5, 225x3, 225x3, 275x3, 315x1, 315x2

Calf raises

Notes:

I just have to get more reps in. I’m staying low on the sets so I don’t get sloppy and the higher the weight the more stable I feel. It’s just, so heavy to me now.
 
Dynamic squats. 10x2 w/ 55-60% of current 1rm, performed EMOM. No better way to work your technique and get the work in efficiently. Then take a few heavier singles after and you’ve acquired 22-24 work reps in 16 minutes.
 
In ready to get back into it. 531 day today, deadlifts up to 370x4, and incline presses.
 
Good to see you lifting again brother.
 
Thanks!

Bench up to 240x3x3, OHP up to 120x10.

Mobility stuff.

Happy Easter!
 
Checking in.

Not as consistent as I'd like to be but I'm working out about 3x a week.

Picked up another power rack, another bar, stone more weight, another bench, and a dip station. Have a multi grip bar coming Wednesday.

The Power track is a weider station that comes with a cable system and fly machine. That, the dip station, and the extra weight was the only reason I purchased it (from Craigslist). Pretty good steal.

I will try and check in on everyone's log sometime today. I really need to get consistent in here - it helps with my motivation.
 
Hyde said:
So are you gonna ditch your old rack or have 2 out there?
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Have 2. I’ll never ditch my first. I love it

Edit: There is no comparison between the two. Outside of accessory movements and the cable I’ll likely never use it
 
SS 1:
3x Row x5 / facepulls x__

SS 2:
Row x6 / EX Rev Grip Shoulder Raise

SS 3:
Band Lat pushdown x10 / DB Row x10

SS 4:
Facepulls x10 / Spider Crawls x3

New bar:

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Hyde said:
Used that bar on Sunday; it’s a good one for variety!
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The plan is to use it Saturday. Due to my neighbors sleep schedule and when I lift, Sunday is the designated deadlift day.
 
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Current setup
 
Band tricep pushdown x100

Shoulder scap pulls SS/ face pulls

Bench press:
45x10, 105x10, 135x5, 160x3, 190x3, 215x3, 245x3, x3, x3

^Intermittent scap and face pulls

Ab rollout
Curls
 
Hyde said:
Other than a GHR, you have everything I’d want for general training!
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I’ll have one of those one day. As I get better stuff I’ll phase out some of the cheaper stuff.

wasme said:
Gym looking great, and FULL!
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Thanks!

I have more space here if i make some room. I also have a couple more garages in case I start getting larger equipment. Ideally, I wouldn’t mind having several leg machines in another garage
 
RegisterJr said:
I have more space here if i make some room. I also have a couple more garages in case I start getting larger equipment. Ideally, I wouldn’t mind having several leg machines in another garage
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Gotta love when your home gym needs multiple buildings haha!
 
You need the leg equipment as close to the house as possible, or you won’t be able to make it back inside after
 
I’ve become more and more consistent.

I have some more quick barbell clamps on the way, some occlusion bands, fat grips, and I’m waiting on some nylon safety strap to make some homemade “Henny Bands”. I think I may be able to make a chest press with it to mimic a leverage press.
 
To help me get back into the swing of things I'm going back to modified mountain dig training.

Reactive pump + designated deadlift day

Monday - chest/ shoulders heavy
Tuesday - back heavy
Wednesday - legs heavy
Thursday - OFF or active rest day
Friday - chest/ shoulders pump
Saturday - arm pump
Sunday - Deadlifts

I'll replace chains with reverse bands and leg presses with squat belt, unless I actually travel to the gym that day.
 
Deadlifts up to 365x3 yesterday. I don't feel weak with them but definitely draining.

Diet is low carb most days. Prob 50-75g max. I stay away from all breads because it makes me feel like crap. Most carbs come from vegetables, and pin occasion I'll have a spoon full of lentils or other legumes.

Supplements are:

Coffee every morning.

1 cap Stimul8 about 1 out of every 3 workouts; otherwise the coffee is enough.

10g creatine mono on workout days

1g agmatine 3 on, 1 off. I've been using this for it's contributions to low blood pressure. I truly believe I notice a difference.

CL vitamins and fish oil.
 
Did I miss something? Why such a low carb diet?
 
kenpoengineer said:
Did I miss something? Why such a low carb diet?
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I did keto with success a while back. I don’t want that again because my energy is soooo low. I learned during that process that that I have better energy and feel more alert without certain carbs. I’m not entirely sure *which* certain carbs, so I avoid most of them.
 
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