TGR's Modified PowerBuilding v2.0

MrKleen73 said:
Adorable puppy!!! I am contemplating a frenchie when my boy passes. Something thicker, but small enough to let up on my lap on the couch too.
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I’ve never had a small one. He IS so adorable, thank you!
 
Cycle-Week 13, Deadlift Triples

Warmup, 3 rounds:
- Banded leg raise x10
- BW squat to hip mobility
- Hip circle thing
- Hip series
- Leg press x10

Straight arm pull downs
Banded x20

Deadlifts:

200 x1
Banded shoulder series
200, 245, 285x3

350 x3
395 x3
440 3x3

Straight arm pull downs
4x10

A1. Single leg press
4x8

A2. Wide grip lat pull from floor
4x10
 
Cycle-Week 13, Bench Triples

Warmup, 3 rounds:
- Shoulderok 10/10
- Paps x12
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
120, 145, 170 x3

210 x3
235 x3
265 x3
265 x3
265 x6

Push-up
3x10

A1. Slight Incline chest press
185 3x3, x5

A2. DB lateral raises
4x8

Dog walk
 
Cycle Week 13, Upper Accessory

:30 rests

Warmup, 3 rounds:
- Shoulderok x10/10
- Paps x10
- Banded tricep extension x10

JM Press
4 sets

Close grip press
4 sets

Rope triceps extensions
4x10
 
Cycle-Week 13, Squat Triples

Warmup:
- BW squat to hip mobility
- Hip walks x30
- Hip mobility with band
- BW squat to hip mobility

Shoulder warmup series

Squats:
1m rests
165 x1 (5 sec pause at bottom)
165x2 paused
205 x5
240 x3

295x3

1.5m rests
330x3

2n rests
370 2x6
370x6

Back to the early morning grind. With puppy time, I don’t have much more than 30-45 minutes unless I adjust my work schedule.

More lower accessory to come after work, I hope.
 
SkRaw85 said:
More pupper pics also please!
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^ Here, Blue is doing barbell neck raises.

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Here, we are doing stuffed bag slams.

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And here is Blue after a cheat meal. He wouldn’t sit still long enough to get the photo of the burger and pancakes.
 
Cycle-Week 13, OHP Triples

Warmup, 3 rounds:
- PAPs x 10
- Facepulls x 10
- Lat pulldowns x10
- Shoulderok 10/10

Banded shoulder series

OHP:

Some lat pull downs during rests

45x10
75, 90, 105 x3

130 x3

+ Belt
150 x3
165 x3

A1. Wobble Press
150 3x3

A2. JM press downs
3x

Incline bench press
x8
4 sets of 8 up to 140
185x3
205x3
225x3
225x3

Banded front Raise lateral raise combo

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Dog walk.
 
RegisterJr said:
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^ Here, Blue is doing barbell neck raises.

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Here, we are doing stuffed bag slams.

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And here is Blue after a cheat meal. He wouldn’t sit still long enough to get the photo of the burger and pancakes.
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So cute I just want to puke!
 
Cycle-Week 14, Deadlift Fives

Warmup, 3 rounds:
- Banded leg raise x10
- BW squat to hip mobility
- Hip circle thing
- Hip series
- Leg press x10

Straight arm pull downs
Banded x20

Deadlifts:

200 x1
200, 245, 285x3

330x5
375x5
420x6
375x5
330x5

A1. Plate curls x10-15

A2. Pendley Row
4x10

A3. Straight arm pull downs
4x10

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Time for some chores.
 
So, downside, I’m sick with whatever. Training and life is on hold.

Upside, my wife bought me a welding machine for Christmas. Once I get going, I’m going to build some awesome gym
sh!t. First up will be a bench station, but I’m realistically a few months away from that.
 
Cycle-Week 14, Bench Fives

Warmup, 3 rounds:
- Shoulderok 10/10
- Paps x12
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
120x5
145, 170 x3

195x5
225x5
240x11* RPE 8
*250x10 RPE 9
225x5
195x5

*I miscounted the weight. Should have been 250. Did a do-over. 250x11 would have been an all time PR. Both sets are flu PRs.

Hyperextensions
4x10

Rope pulls
4x10

That's it. More DayQuil and movement needed
 
Hey, any training with the flu is some good training! Most people don’t get that far from the toilet or couch
 
Arms or whatever

Warmup, 3 rounds:
- PAPs x 10
- Facepulls x 10
- Lat pulldowns x10
- Shoulderok 10/10

Banded shoulder series


4 sets:
A1. Rope tricep extension

A2. EZ curl

B1. CGBP

B2. DB curl

3 sets:
C1. One arm barbell row

C2. Overhead tricep extension
 
I can’t seem to shake this illness. I’m better than a week ago, but still fatigued and have the annoying cough/throat soreness. I was going to squat today but I’m chasing an overdue PR, so I’m taking at least one more day off for recovery.

Also woke up to no water this morning. Fortunately it was just a pump switch.

Some pup pics.

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RegisterJr said:
I can’t seem to shake this illness. I’m better than a week ago, but still fatigued and have the annoying cough/throat soreness. I was going to squat today but I’m chasing an overdue PR, so I’m taking at least one more day off for recovery.

Also woke up to no water this morning. Fortunately it was just a pump switch.

Some pup pics.

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my mom always told me to gargle with warm salt water for sore throat-i've passed it on to my kids....pup pics are great-thanks for posting!!!
 
thebigt said:
my mom always told me to gargle with warm salt water for sore throat-i've passed it on to my kids....pup pics are great-thanks for posting!!!
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This, and rinsing nasal passages with saline water when you have a sinus infection or allergies are great.
 
Turns out I do have the Covid. My symptoms are annoying, but not the worst I’ve ever had. I do feel like energy is coming back after almost two weeks.

I plan to maybe get in a light session tomorrow. We’ll see.
 
RegisterJr said:
Turns out I do have the Covid. My symptoms are annoying, but not the worst I’ve ever had. I do feel like energy is coming back after almost two weeks.

I plan to maybe get in a light session tomorrow. We’ll see.
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Is this your second time having it? Sorry but it’s hard to keep it straight with all of us on AM getting it at one point or another.
 
Hyde said:
Is this your second time having it? Sorry but it’s hard to keep it straight with all of us on AM getting it at one point or another.
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First time Covid. I did get the flu this past summer. It was WAY worse than this, but gone in 3-4 days.
 
RegisterJr said:
First time Covid. I did get the flu this past summer. It was WAY worse than this, but gone in 3-4 days.
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Ok I did think you had been sick and remembered your brother had COVID previously. Glad it’s been so mild for you! You are strong, and have a great puppy for support too
 
Move something upper

4 sets each, :30 rests

A1. PAPs x10
A2. Banded lat push downs x10

B1. Banded chest press x15
B2. Banded rear delt raise x10

C1. Banded tricep extensions x10
C3. Banded curls x15

Not bad for the blood flow. Time to get diet back on point and more movement going.
 
No workout yesterday or today. I played around in the yard and messed with the welder. I will start light sessions tomorrow. Unfortunately, school starts tomorrow. First class since starting back into the gym. The goal is to learn to balance both.

Wife is getting the vid now.
 
RegisterJr said:
No workout yesterday or today. I played around in the yard and messed with the welder. I will start light sessions tomorrow. Unfortunately, school starts tomorrow. First class since starting back into the gym. The goal is to learn to balance both.

Wife is getting the vid now.
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Hope she feels as good as you did!
 
Upper movements

Warmups, 3 rounds:
Paps
Calf raises
Lat pull downs, banded

Barbell bench, no weight, 10 reps ea
- Bar only, 3 sets
- Banded, 5 sets

Barbell OHP, no weight, 5 sets, 10 reps

A1. Hammer curls 4 sets

A2. Rope press downs 4 sets
 
Lower movements

1m rests

Warmups, 3 rounds:
- BW squats x10
- Calf raises x10
- Banded SLDL

Hyperextensions 3x10

Leg press 5x15

A1. Calf raises 3x10

A2. Leg extensions 3x20

I think I’ll go back to work tomorrow.
 
Upper movements

Warmup, 3 rounds:
- Ab wheel
- Shoulderok 10/10
- Paps x10
- Facepulls x10

Meadows Rows
4x10

Lat push-downs
4x10

Lat attachment 2
3x10

Barbell curls
3x8

I’m going to take tomorrow off from lifts, maybe do Core and mobility on Friday, then start back on my cycle.
 

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movements

1m rests

Warmups, 3 rounds:
- BW squats x10
- Calf raises x10
- Paps
- Face pulls

Hip circles
Hip strength
Shoulder protocol

1m treadmill on rests

Barbell Squat
135, 155, 185, 225x1
225, 275, 315x2

Overhead press
45, 65, 95 x5
105, 120 x3
137.5 x3, 135 2x3

Feeling energetic and way better, but the strength isn’t there yet.
 
Upper

Warmup, 3 rounds:
- Cable curl x10
- Tricep push down x10
- Facepulls x10
- Paps x10

Skull crushers 3x10

JM press 2x10

It’s very windy here, and a leaf blew in the garage, so I decided to blow out the whole garage. 1.5 hours later I had remodeled the whole space. Now I have homework to do, so …
 
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Clean and room for more. I am teetering on making a bench station, but with a rack that’s not really a priority.

Reverse hyper?
Machine pull or press?
What’s a must have???

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Pup enjoying the game with me last night.
 
I know you train seriously for strength too, but I have never known you to compete generally or have back issues, so I would not go with a reverse hyper.

And I would not go with a competition bench because for that same first reason, nor are you particularly wide/huge or a huge bencher - REALLY wide guys, of exceptionally big frame and generally also high bodyfat, can have higher risk tearing pecs or hurting shoulders if they hang off the sides of the bench too much. But neither of us are built in a manner to fit this description. I love a proper competition bench, but you really have to love it above most everything else to justify the floorprint in a limited environment.

The glute-ham raise, for me, is the best single-use machine. You can use it for core work, back extensions & preacher curls, but essentially it has one job - it is extremely effective at building useful posterior muscle.

I agree with Benny that a plate-loaded chest-supported row is probably the other best option. Sometimes you don’t have the will, energy, or low back health to do rows. The CSR is a way to hit horizontal rowing decently hard without the toll on recovery or time.
 
Upper

Warmup, 3 rounds:
- Cable curl x10
- Tricep push down x10
- Facepulls x10
- Paps x10

Calf raises 4x10

A1. JM press downs 4x10
A2 Cable curls 4x12

B1. DB shrug 3xN
B2. Rope curl 3x10-15

C1. Shrugs 3xN
C2. Cable tri kickback, rotating grip, 3xN

Thank you both for the suggestions. GHR and CSR it is!
 
RegisterJr said:
Upper

Warmup, 3 rounds:
- Cable curl x10
- Tricep push down x10
- Facepulls x10
- Paps x10

Calf raises 4x10

A1. JM press downs 4x10
A2 Cable curls 4x12

B1. DB shrug 3xN
B2. Rope curl 3x10-15

C1. Shrugs 3xN
C2. Cable tri kickback, rotating grip, 3xN

Thank you both for the suggestions. GHR and CSR it is!
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What are paps
 
Cycle-Week 14, OHP Fives

Warmup, 3 rounds:
- PAPs x 10
- Facepulls x 10
- Lat pulldowns x10

Shoulderok 10/10

Banded shoulder series

OHP:

Some lat pull downs during rests

45x5, 5
75, 85, 105 x5

+Belt

125x5
142.5x5
155x5
140x5
125x5

3 sets:
A1. DB shoulder press
A2. Cable curl
A3. Banded rear Delt fly
A4. Tricep rope press downs
 
Cycle-Week 14, Squat Fives

Warmup, 1 round:
- Ab wheel x5 x2
- BW squat x10 to hip mobility x2
- Hip walks 5x1

PAPs

Squats:

165 x1 (5 sec pause at bottom)

Banded Shoulder series

165x2 paused
205 x5
240 x3

Loose Belt:
275x5
315x5

Not belted
350x5

Belted:
315x5
275x5

Leg Curls
3 sets

Leg extensions
3 sets

39° here in Florida in the middle of the day. Not quite something I’m used to.

First time in a tightened belt (other than OHP) in some years. Honestly, I only properly utilized in on 3/5 of the reps. I forgot how much of a boost it can be.

Took over a month, but finally done with cycle week 14. ****!ng fives.
 
Cycle-Week 15, Bench Singles

Warmup, 3 rounds:
- Paps x12
- Lat pull downs x10
- Band tricep extensions x10

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
120x5
145, 170 x3

225x5
250x3
275x1
295x1
315 x1, 1
295x2

Rope face pulls
4x10

A1. Slight Incline chest press
185 4x5

A2. DB lateral raises
4x8
 
There’s magic in varying degrees of inclines. Louie Simmons was saying Pat Casey swore by those, partial reps, and heavy tri extension of pins. I’m going to give skullcrushers off pins a go in the coming sessions. Never done em that way. Nice pressing man!
 
Chest and Back

Warmup:
- Ab roller
- Paps

Push ups x10

Shoulderok 10/10

4 sets:
A1. Slight incline DB press

A2. Cable wide prone row

3 sets:
B1. DB fly, slight incline

B2. Cable narrow angled-prone row

3 sets:
C1. Reverse grip slight incline press

C2. Banded rear lat fly

3 sets:
D1. Banded barbell press
- sets of 8, paused, explosive

D2. Standing band fly

I was really hoping to deadlift today, but my back is a little tight. Every year we do a massive prank on my boss for his birthday. This year we turned his office into a zen garden. Thursday was the cleanup day, so hauling 1,000 pounds of sand down to the dumpster was a huge workout.

My school/workout schedule isn’t the best either. Im doing great in school, but not getting in the gym like I want to. I’ll work on that this coming week. Im going to take some half days at work so I can cram in 5-6 more hours of homework during the week.
 
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