TGR's Modified PowerBuilding v2.0

Back, Dead’s (Sun 6/13)

Warm up rotation, 3 rounds
- Hanging Leg Raises
- Plank – __ seconds- Band Pull Apart with long micro mini band – 15 reps

Banded MultiGrip Rows
- Titan Multigrip Bar banded to rack NOT on incline bench.
- x15,10,4
- 3x8

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Deadlifts
- 135, 165, 200, 215, 250x5
- 280x8
- 250x5
- 250x5

One Arm Barbell Row
- x5, 5
- 2x10,10,10+10

Banded Pull-ups
- Failure x3
- 3x10

Double-Landmine Rear Delt Flys
- 2x30, x20+ 8 banded

Incline Hammer Curls
- x15
- 3x10+ 5 partials

Preacher Curls
- x15
- 2x8

Rest times varied. I tried to keep them at 1m except for the top sets on DL, but setting things up and weight changes increased some. Total time just under 2 hours.
 
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I don't usually like the multifunction accessory stuff, but this is now in my wish list.
 
Squats, Legs (Tue)

Warm up rotation, 3 rounds
- Hanging Leg Raises
- Plank – __ seconds- Band Pull Apart with long micro mini band – 15 reps

Ham stretches
Hip stretches
Low back banded stretch

Lying leg curls w/ bar squats
x15, 4, 4

Squats
135x5, 165x5, 190x3
205x5, 235x5
270x5
235x5, 235x5

Lying Leg Curls
x15, 6, 6, 6

Hack Squat
3x6

Calf Raises / Donkey Machine
x15
xFailure

Dropped 2 other exercises. I’m cashed.
 
If I recall correctly, it was 5’s weeks that made me turn away from MD training. I think on 5’s I’ll reduce my overall volume on accessory stuff so I don’t end up dropping MD again. MD is definitely more fun for me.
 
OHP, Shoulders, Chest (Thu)

Warm up rotation, 3 rounds
- Hanging Leg Raises
- Plank – __ seconds- Band Pull Apart with long micro mini band – 15 reps

OHP superset with calf raises superset with tibia raises:
50, 60, 70, 80, 90x5
100x12
90x5
80x15

Slight Decline DB Press
- x20, 15
- x6, 6, 4
- x8 +6 Drop

Slight Incline DB Press
- 2x8

DB (used plates) Swings & Partials
- 2x15
- 2x20

Dbl Landmine Rear Delt Flys
- 3x15
 
Back and Biceps (Fri)

Warm up rotation, 3 rounds
- Hanging Leg Raises
- Plank – __ seconds- Band Pull Apart with long micro mini band – 15 reps

Two Arm Landmine Row
- x15, x4, 4
- 3x10

Meadows Row
- x4, 4
- 2x8, 4

Incline Curl
- x15
- 3x8

Shrugs
- 3x12 w/ Flex

Barbell Curl
- 4x6 w/ Flex
- x8, 8 w/ flex

Incline Supported Rear Lat Raises
Bands, 3x fail

Fun and relaxing. The daily leg lifts and planks are getting easier and easier. PAPs are 20 but I keep forgetting to change them when I copy and paste
 
Bench, Chest, Shoulders (Sat)

Warm up rotation, 3 rounds
- Banded Face Pulls
- Hanging Leg Raises
- Plank – 15 seconds- Band Pull Apart with long micro mini band – 15-20 reps

* Banded mat pull downs
* Forearm thing

Bench:

x5 - 45, 80, 105, 125, 135, 155
175x15
155x5
135x15

High Incline Rack Press
(Push against rack during the press)
Superset with band face pulls
Barx8
x5, 6, 7

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DB Y Raises
3x15

A1. Spidercrawls
x4

A2. Tricep Rope Extensions
2x12, 10, 9

Rope extension xFailure
 
Back, Dead’s (Sun)
Singles

Warm up rotation, 3 rounds
- Band face pulls
- Hanging Leg Raises
- Plank – __ seconds- Band Pull Apart with long micro mini band – 15 reps


Deadlifts
135, 165, 200, 250x5
280x3

Singles:
315, 365, 405, 455, 405

B1. Banded MultiGrip Row
x15, 10
x6
3x8

B2. Superset with forearm stuff

C1. Banded Pull-ups
x3

C2. Landmine Rear Delt Flys
3x30

D1: Banded behind the back Delt raise
x3

D2: Slight Incline Hammer Curls
x15, x10, 10
I
 
Mobility & Recovery (Mon)

Warm up rotation, 3 rounds
- Band face pulls LIGHT
- Hanging Leg Raises
- Plank – 20 seconds- Band Pull Apart with long micro mini band – 20 reps

Reverse band air squats (mobility) with pause at bottom

Shoulder swings
Lying shoulder stretches

B1. Treadmill
3x5:00
•Incline: 6, 8, 12

B2. Calves
3x20

B3. Tibia raises
3x20

Shoulder protocol

Bat hang x 3:00

Feeling good. I’m glad I avoided doing any weight movement. I think my elbows, shoulders, and low back needed some downtime.
 
That’s a pretty stout deadlift for not having worked up in a while! Good you are addressing the recovery from it.
 
Hyde said:
That’s a pretty stout deadlift for not having worked up in a while! Good you are addressing the recovery from it.
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I am MORE than pleased with it. I have worked out more in the last month than I have in 2-3 years.

On the downside, I am heavier than I have been since 2012. Although, I can already see that I’m shedding some.
 
Squats, Legs (Tue)

Cat-Camel
Curl up, Side Plank, Bird-Dog

Warm up rotation, 3 rounds
- Hanging Leg Raises
- Plank – 20 seconds
- Over and Backs – 10 reps
- Banded squat with pauses and hip stretches

Ham stretches
Hip stretches

Foot rolling throughout

Lying leg curls w/ band squats
x15, 12, 6 (slow tempo with flex)

Squats

135, 165x5, 200x3
235x5
270x3

•Singles:

300, 325, 355, 375

Easy. Still no belt.

Lying Leg Curls
x8, 8, 8 + 30 partials (tempo with flex)

My session was cut short (1:20:00). I’ll do quad stuff later this week.
 
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That’s some pretty stout squatting too, particularly without a belt! Keep up the good work.

Was wondering how the modified 5-3-1 (in opening post) worked for you, if you don’t mind sharing. I’m thinking about using it in lieu of the regular Wendler formula. Will give me more volume, from the 5x5 day, with less AMRAP sets of 8-12, which are wiping me out to an extent.

Thanks in advance!
 
jinxie said:
That’s some pretty stout squatting too, particularly without a belt! Keep up the good work.

Was wondering how the modified 5-3-1 (in opening post) worked for you, if you don’t mind sharing. I’m thinking about using it in lieu of the regular Wendler formula. Will give me more volume, from the 5x5 day, with less AMRAP sets of 8-12, which are wiping me out to an extent.

Thanks in advance!
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I love 531 and love some of the volume from Mountain Dog (MD) as well. Modifications vary based on recovery, but I am pretty strict following 531 because my goal is to be stronger, but I have so much fun with MD that I must incorporate it.

I have some MD templates I would happily share if you DM an email.
 
RegisterJr said:
I love 531 and love some of the volume from Mountain Dog (MD) as well. Modifications vary based on recovery, but I am pretty strict following 531 because my goal is to be stronger, but I have so much fun with MD that I must incorporate it.

I have some MD templates I would happily share if you DM an email.
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Thanks man. So you’re not doing the modified 5-3-1 SVR Training that’s mentioned on your opening post? I was going to use that as my template.

I’ll direct message you. Thank you for your hospitality!
 
jinxie said:
Thanks man. So you’re not doing the modified 5-3-1 SVR Training that’s mentioned on your opening post? I was going to use that as my template.

I’ll direct message you. Thank you for your hospitality!
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Oh yes, I am still strictly following 531 SVR with the modifications being mostly accessory, however, I may add some bands to the barbell lifts since my strength is coming back quicker than I expected.
 
Quads (Wed)

Cat-Camel
Curl up, Side Plank, Bird-Dog

Warm up rotation, 3 rounds
- Hanging Leg Raises
- Plank – 20 seconds- Over and Backs – 12 reps

Leg Press
x6, 6,
Banded
x10, 20, 20, 20, 20

^Superset with Leg Extensions
4 sets to failure
 
OHP & Back

Warm up rotation, 3 rounds
- Band face pulls x12
- Hanging Leg Raises
- Plank – 15 seconds- Band Pull Apart with long micro mini band – 15 reps

Chest supported DB row
x15, 10, 6
3x8 ***

OHP superset with all my back work
50/60x5 70x3
95x5, 100x3

Singles
115
135 x10 singles
(slow negative on 135s)

Banded One-Arm BB Row
1x12 no band
+Green Pro Doubled
x12, 12
x12 + 10 (drop)

Banded pull-ups
3x failure (8,8,15)

Banded Rear Delt flys
3x30

Final OHP
135x3

Slight incline Hammer curls
x15, 3x10 + 5 partials
Superset with double rope lay pull downs
3x10

EZ Bar Spider Curls
2x10 w/ flex
Superset with double rope lay pull downs
2x10

I love working back. It makes everything more fun.
 
Bench, Chest, & Tri’s

Warm up rotation, 3 rounds
- Banded Face Pulls
- Hanging Leg Raises
- Plank – 15 seconds- Band Pull Apart with long micro mini band – 15-20 reps

Cable rope lat pulls x3

Band Tricep extensions superset with first few bench sets
10/10/12/12

Band hammer curl x100

Bench:

x5 - 45, 95, 105, 125,
155x5, 175x3

Singles:
195, 225, 245, 275

VERY happy with an easy 275 on bench after one month of lifting. My all-time max is somewhere between 320-330.

Banded Bench:
135x1, x1, 3x3
*Wider Grip on the 3’s

Close grip pin press
x8

Slight incline DB Press
x15
70x12, 60x12, 50x12

Close grip pin press
3x8 (top 8” of lockout)

Dbl rope Tricep /flex
3x10, 8

Tricep overhead banded extension
3 sets of failure

Walked dog for 7 minutes dragging a tire.

+20 minutes walking dog no tire

Some left bicep pressure. I rolled a 25 on it to mash it out. So, I’m going to stick to my basic barbell press requirements and not add addition reps unless they’re singles. I think.
 
Dead’s (Sun)

Warm up rotation, 3 rounds
- Band face pulls
- Hanging Leg Raises
- Plank – 20 seconds- Band Pull Apart with long micro mini band – 20 reps

Deadlifts

Triples-
135x5, 165, 200x3
245, 275x3

Triple+
Pull until I think I’d struggle the last rep.
315x10 - RPE 9.5

I think I will wait until the end of this 24+ week program before I start lifting with a belt again. I feel good where I’m at and need massive core rebuild

Tibia and calf superset
4x failure

Forearm rolls.

No other accessory today. I’ve hit back, biceps, triceps, shoulders, and chest at least twice in the last 3 days. Don’t want to fatigue legs, either. May squat tomorrow.

I took two quizzes prior and still need to do laundry and food prep.

Hope you all have a great day.
 
Hyde said:
Bird Dogs and Side Planks daily are definitely helping my bracing strength. Just options.
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I saw that! I’m doing them a few times a week after seeing that in your log. Sometimes I do them on my lunch break and leave them off the log. Thank you!
 
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Unintended rest day. I decided to take a detour and picked up some goodies for the home gym. Found some discount jammer arms and picked up two brand new Standard 45s for $1.30/#

I also ordered some stop collars and wing nuts to make some quick release band pegs and quick release jammer locks.
 
That’s a nice set up. Do you have a hip sled there? (Jealous)
 
jinxie said:
That’s a nice set up. Do you have a hip sled there? (Jealous)
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Yes, and thanks! I told my wife recently I was joining a gym again because I didn’t have enough to keep a good variety. She asked that I invest in the garage gym instead so I wasn’t going 2 hours a day. I have some more goodies on the way from Rogue and Titan.
 
Squats, Legs (Tue)

Warm up rotation, 3 rounds
- Cat camels x10
- Hanging Leg Raises x10
- Weighted Plank – 15 seconds- Over and Backs – 10 reps
- PAPs x20

Foot rolling throughout

A1. Banded front squats
x10, 10, 8

A2. Lying leg curls
x15, 8, 8 (slow tempo with flex)

Squats
135x5, 160, 190x3
230, 260x3

295x8
griiiiiiiiind

Bicep Mashing
Tricep Mashing

Lying Leg Curls
x8, 8, 8 + 30 partials (tempo with flex)

Reverse banded Hack Squat
x8, 8
3x12
 
Great work Thomas!! Gym shed is looking amazing! Love that your wife is wanting you to continue growing your collection too!! How awesome is that?!
 
love2liftkat said:
Great work Thomas!! Gym shed is looking amazing! Love that your wife is wanting you to continue growing your collection too!! How awesome is that?!
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Thanks! It’s awesome!
 
RegisterJr said:
Yes, and thanks! I told my wife recently I was joining a gym again because I didn’t have enough to keep a good variety. She asked that I invest in the garage gym instead so I wasn’t going 2 hours a day. I have some more goodies on the way from Rogue and Titan.
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Best. Wife. Ever.
 
Back and Biceps

Warm up rotation, 3 rounds
- Band face pulls
- Hanging Leg Raises x10
- Plank – 15 seconds- Band Pull Apart with long micro mini band – 15 reps

Two Arm Landmine Row
- x15, x4, 4
- 3x10

Banded Jammer Rows
- x15, 4, 4
- 2x15,
- 2x25

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*These are different. Not as challenging as I expected. A decent pump nonetheless

Incline Curl SS/ Banded Hammer Curl (x30)
- x15
- 3x8

A1. Rope Lower Lat Pulls
- 3x12

Superset with-(no rests)

A2. Shrugs
- 3x12 w/ Flex

B1. Barbell Curl
- x4 w/ Flex
- x8, 8, 8 w/ flex

Superset w/

B2. Banded shoulder raises (just to loosen them some)

I’ve been walking the dog the last 3-4 days but it looks like the weather won’t allow it today.
 
Been raining daily here the last week, messing my walking up for sure. But I think we’re through the storms. Record rainfall here.
 
Bench, Chest, & Tri’s

Warm up rotation, 3 rounds
- Banded Face Pulls
- Hanging Leg Raises x10
- Plank – 15 seconds- Band Pull Apart with long micro mini band – 20 reps

Bench:

x5 - 45, 95, 95, 105, 125,

3x150, 170

190x15 - RPE 8

Incline Jammer Press
1pps x12, x12
2pps x12
+ Banded
2pps x12, 20, 20

**So far, jammer arms are my most overrated purchase. Another tool in the box I suppose

Slight incline DB Press
x15
70x10
Scrapped these. Bicep twitch

Dbl rope Tricep /flex
4x12

Tricep overhead banded extension
2 sets of failure
 
Some notes.

I’m working out after work which is a huge change for me. I used to get up at 3-3:30 to work out and I loved it. Now I’m doing it at 5-6 pm and I’m enjoying it as much, maybe more since I get to control my music and am without a commercial atmosphere. After school, I’d like to return to two-a-days.

My supplements are créatine, fish oil, CoQ10, and Stimul8 (still) as a pre.

I have not started measuring food like I used to but I’m not eating horrible except two meals a week.

After some further thought, I am not going to stay with these training maxes through 24 weeks. I should not be repping 15 on a triples week with some in the tank. After the next singles week I am going to readjust my maxes. May do that every 7 weeks as my strength comes back.

Lastly, I never really did deloads, or whatever they may be called now, in the past. Week 7 of every training cycle will be some sort of rehab/prehab with cardio. Mashing and stretching stuff. Hopefully I’ll avoid any barbells the entire week. Now that I’m 40 I need to learn to regulate my intensity before it’s an issue.
 
RE: Jammer Arms

I think I will drop them down low to be used for rows, floor pressing, and SLDL. Probably a more functional use than a press jammer.
 
RegisterJr said:
Bench, Chest, & Tri’s

Warm up rotation, 3 rounds
- Banded Face Pulls
- Hanging Leg Raises x10
- Plank – 15 seconds- Band Pull Apart with long micro mini band – 20 reps

Bench:

x5 - 45, 95, 95, 105, 125,

3x150, 170

190x15 - RPE 8

Incline Jammer Press
1pps x12, x12
2pps x12
+ Banded
2pps x12, 20, 20

**So far, jammer arms are my most overrated purchase. Another tool in the box I suppose

Slight incline DB Press
x15
70x10
Scrapped these. Bicep twitch

Dbl rope Tricep /flex
4x12

Tricep overhead banded extension
2 sets of failure
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Impressive — 15 with some in the tank!
 
OHP & Back

Warm up rotation, 3 rounds
- Band face pulls x12
- Hanging Leg Raises x10
- Plank – 15 seconds
- Push-ups x5- Band Pull Apart with long micro mini band – 10-15 reps

A1. Lever Arm Rows superset with OHP -
+ Bands
Many sets

A2. OHP
50/60x5 70x3
x3
95, 105

115x10, 3

Banded Two-Landmine BB Rows

+Green Pro Doubled
x12, 12, 12, 12, 12

Lever Arm Shoulder Press
x12, 3x8

Banded pull-ups
3x failure (15, 8, 8)

Landmine Rear Delt flys
3x20

Y raises
3x12

B1. Slight incline Hammer curls
3x15

B2. Spidercrawls

EZ Bar Spider Curls
x15
+Band
3x8

I changed my mind on the lever arms. They are multifunctional for shoulders, back, and chest. I just need to build or buy a multilayer platform or weld a quick release attachment.
 
Dead’s (Sun)

Warm up rotation, 3 rounds
- Over and backs x10
- Hanging Leg Raises x10
- Plank – 15 seconds
- Push ups x10
- Band Pull Apart with pro band – 15 reps

3 rounds:
- Cat camels
- Banded lat pushdown x8

Deadlifts, 5’s

135, 165 x5
200x3
225, 260 x5

290x15
RPE 9
*switched to over/under after 10

260x5

225x12
RPE 8.5

Might as well be cardio

Moar Cat camels
 
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RegisterJr said:
Sad note, the dog that has been in my profile pic the last fear years was put to rest two weekends ago. He was my buddy.
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Sorry to hear that brother.
 
Really sorry to hear about your dog. Condolences.

Impressive deadlift volume!
 
Great pic, lots of love there. One of the best joys in life is knowing the love of a good pet.
 
You’re killing it!! I feel you on the pre/rehab! I have gotten to the point where I feel like I need it every day! Lol
 
Hyde said:
That’s a wonderful picture JR
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Thank you!

jinxie said:
Really sorry to hear about your dog. Condolences.

Impressive deadlift volume!
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Thank you and thank you!

MrKleen73 said:
Great pic, lots of love there. One of the best joys in life is knowing the love of a good pet.
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Indeed. Thank you!

love2liftkat said:
You’re killing it!! I feel you on the pre/rehab! I have gotten to the point where I feel like I need it every day! Lol
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Thank you, Kat! Yeah I don’t quite recover the same as I used to. Every day gets better tho!
 
Bench, Shoulders, & Tri’s

Warm up rotation, 3 rounds
- Banded Face Pulls x10
- Hanging Leg Raises x10
- Plank – 15 seconds
- Push-ups x10- Band Pull Apart with long micro mini band – 15 reps

Cable rope lat pulls x3

Band Tricep extensions x100

Band hammer curl x100

Bench:

x5 - 45, 95, 95, 105, 125,
140, 160
180x15
160x5
160x5 wider grip

Lever Arm Shoulder Press
x15, 4, 4
3x8
RPE 9, 9, 12(drop or band)

High incline DB Press
x3, 4
x8, 5, 3
Increase weight each set. Slow tempo
RPE 8, 9, 9

A1. Dumbbell Side Laterals
3x10
RPE 9, 9, 9

A2. Single Arm Banded Tricep Extension
4x12
RPE 8



B1. Overhead Plate Raise
3x10
RPE 9

B2. Tricep Dbl Rope Extension
4x12
RPE 9

Pain free, easy-peasy day. I’m wiped tho.
 
RegisterJr said:
Bench, Shoulders, & Tri’s

Warm up rotation, 3 rounds
- Banded Face Pulls x10
- Hanging Leg Raises x10
- Plank – 15 seconds
- Push-ups x10- Band Pull Apart with long micro mini band – 15 reps

Cable rope lat pulls x3

Band Tricep extensions x100

Band hammer curl x100

Bench:

x5 - 45, 95, 95, 105, 125,
140, 160
180x15
160x5
160x5 wider grip

Lever Arm Shoulder Press
x15, 4, 4
3x8
RPE 9, 9, 12(drop or band)

High incline DB Press
x3, 4
x8, 5, 3
Increase weight each set. Slow tempo
RPE 8, 9, 9

A1. Dumbbell Side Laterals
3x10
RPE 9, 9, 9

A2. Single Arm Banded Tricep Extension
4x12
RPE 8



B1. Overhead Plate Raise
3x10
RPE 9

B2. Tricep Dbl Rope Extension
4x12
RPE 9

Pain free, easy-peasy day. I’m wiped tho.
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Looks like you’re soon to hit 300 again on the bench! Nice work.
 
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