TGR's Modified PowerBuilding v2.0

BennyMagoo79

BennyMagoo79

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Nice squatting mate.

Have you always pushed beltless numbers? I really struggle with anything over 220 without my belt.
 
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Love that it has band pegs!
This is my first purchase from Rogue and I can see why they are expensive. This is a solid piece of equipment. The padding is legit.

Nice squatting mate.

Have you always pushed beltless numbers? I really struggle with anything over 220 without my belt.
Thank you!

Not really. Prior to restarting this past May, all my 80-85%+ of my maxes were with a belt. I loved lifting with a belt. But, when I started back I knew my core needed more work, so I do something with it every session. All my lifts are improving and I feel good without one, so I’ll wait some time before I start using my belt again.

Except overhead pressing. I may start belting that one. I suck there.
 
Hyde

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Yeah Rogue really does make quality stuff. My yoke, deadlift bar, kettlebell, and a pair of bumpers are really top notch gear, and generally all of their stuff I have ever used is. Especially for the cost. To be such high quality at fair prices, much much lower than most comparable production quality brands, and American-made no less, they are the standard I weigh all other gym purchases against.

I mean Titan or even Amazon stuff definitely have their place in the home gym, but if you want something that could actually serve in a commercial gym admirably, Rogue is my measuring stick.

They also sponsor World’s Strongest Man & the Arnold Strongman Classic - that says a lot about the level of durability, to handle those weights.
 
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Pre/Rehab Day

Warmup, 3 rounds:
- Band resisted knee raise x20
- Stirring the pot x 30 seconds
- Oblique raises x10/10
- External rotations w/ hold
- Horizontal adductions
- Cheerleaders
- Psoas press
- Hamstring stretch x 60 seconds, repeat warmup

Elbow and tricep mashing

Donnie T's Shoulder Protocol

A1. Band bicep curls
3xN

A2. Band tricep extensions
3xN

A3. Medicine ball slams
3 x10

B1. Donnie T's banded/barbell elbow pulls
3 rounds

B2. Forearm curls
3x both ways

Low back hang

Dog walk
 
jinxie

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Great stuff TGR, tying bench PR and setting new beltless squat PR!
 
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IMG_4448.JPG


IMG_4449.JPG


I modified my jammer arms some. I really didn't like them much so I did not use them often. I do see me using them this way for pressing, rows, SLDL, and I could even leg extension them if I wish.
 
jinxie

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That’s a sweet looking rig!
 
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Cycle-Week 7, Bench triples

Warmup, 3 rounds:
⁃ Banded knee raise x12
⁃ Plank crunches x30 seconds
⁃ Push-ups x3, 4, 5
⁃ PAPs x 10
⁃ Facepulls x 5
⁃ Lat pulls x 10

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
115, 145 x5
165x5
200, 225x3
255 2x3
255x8

Dog walk.

I didn’t have much time tonight so I did the minimum.
 
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Cycle-Week 7, OHP triples

Warmup, 3 rounds:
- Leg raise x10
- Stir the pot x 30 seconds
- PAPs x 15
- Facepulls x 10
- Lat pulls, elbows out x 10

OHP:

45, 45 x5
70, 70, 85, 100 x3
120, 140 x3
155x3
135x3

Wobble OHP
3x5

Slight decline leverage press
3x8

Lever shrugs
x8, 3x12

DB lateral raises
4x10

PAPs to failure

Dog walk.
 
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Cycle-Week 7, Deadlift triples

Warmup, 3 rounds:
- Band resistance knee raise x15
- Stirring Pot x 30 seconds
- BW squat x5
- Bad girls x15

Deadlifts:

SS/ w/ banded lat push downs

190 x1
190, 235 x5
275x3
330, 375 x3
420x6

Beltless PR but nothing impressive

A1. Banded Hammer Curls
3x50

A2. Tricep rope extensions
3x12

Dog walk
 
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Cycle Wk 7, Secondary Day - Pressing

Warmup:

- Shoulder protocol
3 rounds:
- Cable rows
- Shoulderok
- Band hammer curls
- Band tricep extensions

Bench superset with cable rows:

45x10
95 2x10
135x5 paused
185x5 paused
205x5 paused

Banded, slight incline, paused, explosive, + cable rows
135+ 5x3

DB Press
3 sets (20, 15, 12)

Banded lateral raise
3xN
 
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Cycle-Week 7, Squat triples

Warmup, 3 rounds:
- Banded knee raise x10
- Leg raise x5
- Shoulderok x10 each side
- BW squat x5
- Bad girls x10

Squats:

+ forearm work

135 x1, 1
155, 195 x5
230x3
275, 310 x3
350 x6 beltless PR

(Break to take a gift to my wife who is getting drunk with her friend down the road)

350x1

I forgot my damn knee sleeves.

Leg press
3 x failure

I have had ankle swelling in one or both ankles for about 3-6 weeks. The swelling and uncomfortable feeling that comes with it don’t affect my workouts and aren’t increased by specific workouts. I can’t seem to pinpoint a trigger.

My doctor was not concerned at my last checkup. The only new medicine I’m on is one I started after the swelling started. I’m leaning towards shoe support issues. Some shoes cause a lot of pain on my soles. When I correct them with inserts, the pain is often shifted to the sides of my feet. Maybe this is where the stress hits my ankle?

Adjustments:
1. Pointed my toes out slightly farther than normal. This feels comfortable on my ankles.
2. Slightly moved the bar up my back. This feels better on my elbows and my shoulders. Not enough to be “high bar”

I am posting this so I have something to look back on if this progresses or if I can find a fix.
 
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Cycle-Week 8, Back & Cardio

Warmup, 3 rounds:
- Banded knee raise x10
- Leg raise x5
- Shoulderok x5 each side

Every exercise has a 1:30m “rest” where I do incline treadmill

One arm barbell row
3 sets

Cable row 1 - ex grip, flex
3 sets

Cable row 2 - prone grip, flex
3 sets

-Stopped treadmill here. My low back is super tight

A1. EZ curls
3 sets

A2. Cable row 3 - multi grip wide, flex
3 sets

My ankle is trashed.
 
SkRaw85

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Cycle-Week 7, Squat triples

Warmup, 3 rounds:
- Banded knee raise x10
- Leg raise x5
- Shoulderok x10 each side
- BW squat x5
- Bad girls x10

Squats:

+ forearm work

135 x1, 1
155, 195 x5
230x3
275, 310 x3
350 x6 beltless PR

(Break to take a gift to my wife who is getting drunk with her friend down the road)

350x1

I forgot my damn knee sleeves.

Leg press
3 x failure

I have had ankle swelling in one or both ankles for about 3-6 weeks. The swelling and uncomfortable feeling that comes with it don’t affect my workouts and aren’t increased by specific workouts. I can’t seem to pinpoint a trigger.

My doctor was not concerned at my last checkup. The only new medicine I’m on is one I started after the swelling started. I’m leaning towards shoe support issues. Some shoes cause a lot of pain on my soles. When I correct them with inserts, the pain is often shifted to the sides of my feet. Maybe this is where the stress hits my ankle?

Adjustments:
1. Pointed my toes out slightly farther than normal. This feels comfortable on my ankles.
2. Slightly moved the bar up my back. This feels better on my elbows and my shoulders. Not enough to be “high bar”

I am posting this so I have something to look back on if this progresses or if I can find a fix.
What was said gift?
 
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No lifting and no dog walk today. I need to give my ankle a break.
 
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Shoulders, biceps

Dog walk first.

Warm up, 3 rounds
- banded knee raise x15
- 30s plank twists
- Paps x15

Shoulder Press
45 2x5
95 2x5
(suorset with plate hammer curls)
115 2x8, 105x8

Banded shoulder superset
- Front raise
- Rear felt fly

Ankle is better but still not great. All lower body lifts are on hold.
 
kenpoengineer

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Popped back in and see you are back lifting and training. Nice lifts. Happy to see you back at it.
 
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Sorry about the ankle. You have been stringing together some solid training JR.
Thank you!

Nice squats man.

Feeling your pain re ankle problems!!
Thanks! I just wish I knew what the cause is so I can correct it. Rest isn’t providing any relief.

Popped back in and see you are back lifting and training. Nice lifts. Happy to see you back at it.
Hey Mark! Thanks for stopping by to say hi! Hope you and the family are well!
 
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I bought a Bcg targeted compression sock that seems to help a lot. Rest day today, deadlifts start tomorrow.
 
jinxie

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Sorry about your ankle, but plenty to like here — you seemed to have pushed your bench to the next level (def good for 315), and your busting PRs on squats and DLs! The OHP is next! Keep it up!
 
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Cycle-Week 8, Deadlift 5’s

Dog walk

Warmup, 3 rounds:
- Band resistance knee raise x15
- Stirring Pot x 30 seconds
- BW squat x5
- Bad girls x15
- Band shrug x10
- Ankle movements

Deadlifts:

190 x1
190, 235, 275x3
310x5
355x5
Added straps
400x5
355x5
315x5 + 3 shrugs

Hyperextensions
3x5

A1. Pronated Curls
3x12

A2. Tricep rope extensions
3x12

Cable rows
3x10

Hyperextensions
2x5, 1x10

Mixed grip is the cause of my elbow issue. I will use straps and try some mobility to improve on this.

I stopped at 5 on 400 because I thought I was going to lose my shin. Time to use deadlift socks again.
 
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Sorry about your ankle, but plenty to like here — you seemed to have pushed your bench to the next level (def good for 315), and your busting PRs on squats and DLs! The OHP is next! Keep it up!
I appreciate you, Jinxie.
 
Hyde

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I always use an old pair of knee sleeves over my shins, except at competition. I use them in the warmup area and then it’s only 3 pulls with long socks on.
 
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I always use an old pair of knee sleeves over my shins, except at competition. I use them in the warmup area and then it’s only 3 pulls with long socks on.
Solid advice, thank you
 
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Cycle-Week 8, Bench 5’s ***

Warmup, 3 rounds:
- Banded leg raise x12
- Shoulderok 5/5
- Paps x10
- Lay pull downs x10
- Band extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2

Canceled the workout. Wife’s birthday and she got off early.
 
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Cycle-Week 8, Bench 5’s

Warmup, 3 rounds:
- Banded leg raise x12
- Shoulderok 5/5
- Paps x10
- Lat pull downs x10
- Band extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
115, 145 x5
165x3

185x5
215x5

240x12*

215x5
185x 15

*Cycle PR. Maybe an all-time PR. Def a painless max-effort PR

Slight Incline chest press
3x5

Dog walk

Second session coming later …
 
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SECOND SESSION

Had to take a break to replace my water heater. No major issues, thankfully.

Warmup, 3 rounds:
- paps x10
- Shoulderok 5/5

Incline chest press
x 5, 5
3x8

CGBP
5x5

A1. DB lateral raises
4x8

A2. Band bar chest press (2 bands doubled)
4x10
 
MrKleen73

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Hope the ankle is doing okay, nice work in here as usual!
 
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Hope the ankle is doing okay, nice work in here as usual!
Thank you! The ankle is… not getting worse. Still haven’t found the cause nor a definitive solution.
 
wfreiling

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I love that you incorporate your dog walk into your logs. I have 3 and live in the city so I get it. That’s my cardio haha
 
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I love that you incorporate your dog walk into your logs. I have 3 and live in the city so I get it. That’s my cardio haha
Thank you!

It’s also an accountability thing. I owe her the same opportunity to have the same workout enjoyment that I get. She doesn’t get to choose when, so if I choose one or the other, she comes before my lifts.

I lost a dog a few months ago and I would give anything to take him on another walk. This one is a couple years older, and she’s showing some similar signs that he did. One of her legs didn’t participate during the whole walk today, and I had to carry her about half a block home. She’s 120 pounds, so it wasn’t the easiest.
 
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Thank you!

It’s also an accountability thing. I owe her the same opportunity to have the same workout enjoyment that I get. She doesn’t get to choose when, so if I choose one or the other, she comes before my lifts.

I lost a dog a few months ago and I would give anything to take him on another walk. This one is a couple years older, and she’s showing some similar signs that he did. One of her legs didn’t participate during the whole walk today, and I had to carry her about half a block home. She’s 120 pounds, so it wasn’t the easiest.
i feel your pain.:(

my sid lost the use of his hindlegs and i had to hold him up to potty. it's been several years since i had to have him put down and it still hurts.


you are a good man!!!!
 
wfreiling

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Sorry to hear this. My dogs are my life. I too have lost one and my current 3 are getting up in age. Dogs are so much better than people.
 
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Cycle-Week 8, Back

Warmup, 3 rounds:
- Banded knee raise x10
- Plank twists
- Extensions x10

DB Row
3 sets

Cable row 1 - close grip, flex
3 sets

A1. EZ curls
3 sets

A2. Cable row 2 - wide grip, flex
3 sets

Half the normal dog walk. She's walking better today.
 
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Cycle-Week 8, Squat 5’s

Warmup, 3 rounds:
- Banded knee raise x10
- Shoulderok 5/5
- BW squat x5
- Bad girls x10

Band resistance hip stretches

Squats:

155 2x1 (5 sec pause at bottom)
155x1
195 x3
230x3

255x5
295x5
330x5
330x5
295x5
255x5

Leg extension / curl superset
3 sets to failure

I know I say this every 4 weeks, but I hate 5s week on squats
 
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You know what, F’ it.

I accept the personal challenge.

I’m not amrapping them, so might as well step it up.
 
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IMG_4598.JPG


My wife gave me a random, awesome gift. The dog on the left is the one who passed recently. The one on the right passed 8 years ago. My kids.
 
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Cycle-Week 8, OHP 6’s

Warmup, 3 rounds:
- PAPs x 15
- Facepulls x 10
- Shoulderok 5/5
- Lat pulls, elbows out x 10
- Slam ball x10

OHP:
- Superset with banded hammer curls

45 x5
70, 70, 85, 100 x3
115x6
130x6
145x6
130x6
115x6

A1. Wobble OHP
3x6

A2. Cable pull downs
3x10

A3. Band shrugs
3x10

B1. Landmine press
3x8

B2. Lever shrugs
3x8

DB lateral raises
3x10

C1. Barbell curl
3x5

C2. Banded rear Delt fly
3x failure on two bands

This was satisfying.

Dog walk.
 
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+ banded tricep extensions

3 sets
 
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Cycle Week 9, Active Rest Day

Warmup, 3 rounds:
- Banded leg raise
- Shoulderok 10/10
- Plank x :30
- Oblique raises 10/10
- Hyperextensions x10

Dog walk
 
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Cycle-Week 9, Bench Singles

Warmup, 3 rounds:
- Banded leg raise x10
- Shoulderok 5/5
- Paps x10
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
115, 145 x5
155x3

215x5
240x3
265x2
305x1

265x3
265x3

Slight Incline chest press
225 3x3

CGBP
185 x10, 8, 6

As Hyde would say, I punched the clock today. Pain free and close to my 1 RM, but didn't feel easy by any means.

Rest day yesterday with a dog walk. No walk today.

My ankle is on the up.
 

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