TGR's Modified PowerBuilding v2.0

RegisterJr said:
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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lol...that must have been one hellava prank. :D
 
That is seriously a badass prank!!! Nice work, and good benching. Get some dog walks in for the low back and if they feel good maybe some bird dogs.
 
thebigt said:
lol...that must have been one hellava prank. :D
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It’s a lot of fun putting together. He’s no longer surprised that we do something, but each year it’s different.

Hyde said:
That is seriously a badass prank!!! Nice work, and good benching. Get some dog walks in for the low back and if they feel good maybe some bird dogs.
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His first one on a leash was today. He has been free-walking, but he’s getting a bit curious now.

SkRaw85 said:
Lifter, prankster, student, worker, who are you even?!?! 🤣
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It’s my fourth or fifth time practicing to weld. This is my first shape outside of trying to get different angles to stick. It’s not useful, but after a little more practice I’m going start building my chest supported row and GHD.
 
RegisterJr said:
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It’s my fourth or fifth time practicing to weld. This is my first shape outside of trying to get different angles to stick. It’s not useful, but after a little more practice I’m going start building my chest supported row and GHD.
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Nice! What machine you got? I miss having access to all the fun toys I used to.
 
SkRaw85 said:
Nice! What machine you got? I miss having access to all the fun toys I used to.
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It’s this one. My amazing wife got it for me for Christmas. I’ve only tried stick, but I’d like to play around with mig and tig also. If I wasn’t in school I’d play with it every night.

I’m open to any tips you have. Today was my first day without sticking the rod on the arc strike.
 
I’ve only ever welded with an oxyacetylene torch; you have to learn to become a certified aircraft mechanic.

“You must become one with the bead - do not try to push it or force the process. Let it flow from your soul into the metal like a calm river.”
 
What Hyde said. Soon you’ll be stacking nickels like a pro!
Mug and tig definitely takes more finesse and finding your current. Time behind the wheel is key
 
RegisterJr said:
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It’s this one. My amazing wife got it for me for Christmas. I’ve only tried stick, but I’d like to play around with mig and tig also. If I wasn’t in school I’d play with it every night.

I’m open to any tips you have. Today was my first day without sticking the rod on the arc strike.
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Nice machine!

Get the mig going, it's waaaayyy easier to achieve quality welds once you know your settings.
 
Cycle-Week 15, Deadlift Singles

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
335x2
375x3
420x3
465x1, 1

Glute something (find something)

Kelso Shrugs, DB's
3x10

Rope curls
3x12

Tricep rope extensions
2x12

Wow, these were heavy today. First deadlift session since December I think.

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No homework left this week, so I actually get a full weekend.
 
BennyMagoo79 said:
Nice machine!

Get the mig going, it's waaaayyy easier to achieve quality welds once you know your settings.
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I still need to get a tank, but they are all closed on the weekend. Same for the steel shops.
 
Additional Bench Day

Warmup:
- Hip stretches
- Shoulder series
- Shoulderok 10/10

Bench:
45 x10

+ Ab Mat

95, 95(5), 105, 135 x8
185, 205, 225x8
225 2x5

Cable row
3x10

Lever banded row, single arm
3x10

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Finally found a use for this damn thing

A1. Incline DB curl
4 sets

Tricep extensions, cable kickbacks
4 sets

No one told me that welding without sleeves could get you “sun” burnt. Ouch
 
RegisterJr said:
Additional Bench Day

Warmup:
- Hip stretches
- Shoulder series
- Shoulderok 10/10

Bench:
45 x10

+ Ab Mat

95, 95(5), 105, 135 x8
185, 205, 225x8
225 2x5

Cable row
3x10

Lever banded row, single arm
3x10

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Finally found a use for this damn thing

A1. Incline DB curl
4 sets

Tricep extensions, cable kickbacks
4 sets

No one told me that welding without sleeves could get you “sun” burnt. Ouch
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Haha yep. Make sure you wear long pants that flash over your boots too! Nothing worse than getting a little slag in the boot!
 
RegisterJr said:
Additional Bench Day

Warmup:
- Hip stretches
- Shoulder series
- Shoulderok 10/10

Bench:
45 x10

+ Ab Mat

95, 95(5), 105, 135 x8
185, 205, 225x8
225 2x5

Cable row
3x10

Lever banded row, single arm
3x10

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Finally found a use for this damn thing

A1. Incline DB curl
4 sets

Tricep extensions, cable kickbacks
4 sets

No one told me that welding without sleeves could get you “sun” burnt. Ouch
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Farmers tan lol
 
Cycle-Week 15, Squat Singles

Dog walk before the gym so the puppy gets some exercise first.

Warmup, 1 round:
- Ab wheel
- BW squat to hip mobility
- Hip walks

PAPs

Shoulder stretches

Squats:

165 x1 (5 sec pause at bottom)

Banded Shoulder series

165x2 paused
205 x5
240 x3
315x5
350x3

385x1
385x2
385x2

Cut it here. The option was to do homework or do a full workout. So I’m doing both. I may do some lower accessory work in the morning

I forgot to use the belt some.
 
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His first walk without asking me for a ride home on the way back
 
Cycle-Week 15, OHP Singles

Warmup:
- Hip stretches
- PAPs x 10
- Facepulls x 10
- Lat pulldowns x10
- Banded shoulder series

OHP:

45x10, paps
75, 85, 105 x5

+Belt

140x5
155x3
170x1

DB press
3x12

Lateral raise
3 sets

Rear lateral raise
3 sets

Dog walk (before lifts)

Just under 40 minutes. Plenty of time for homework.

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RegisterJr said:
Cycle-Week 15, OHP Singles

Warmup:
- Hip stretches
- PAPs x 10
- Facepulls x 10
- Lat pulldowns x10
- Banded shoulder series

OHP:

45x10, paps
75, 85, 105 x5

+Belt

140x5
155x3
170x1

DB press
3x12

Lateral raise
3 sets

Rear lateral raise
3 sets

Dog walk (before lifts)

Just under 40 minutes. Plenty of time for homework.

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Jeez as I scrolled up I thought something terrible had happened to your pup in this shot!
 
All looking good here as best I can tell. You’re looking hyooge, my man!
 
Cycle-Week 16, Bench Triples

Warmup:
- Paps x15
- Ab wheel
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5
- Hip stretches

Super D Shoulder Protocol

Bench:

Bar x10, 95x5*2
120x5
145x5
175x3

215x3
240x3
270x3, 3, 5

JM Press
4 work sets

Rope face pulls
4x10

A1. Slight Incline banded chest press
4x5

A2. DB lateral raises
4x8

Rope rear Delt fly
3 sets

Dog walk (later, after homework)
 
thebigt said:
had to look closer...at 1st glance it looked like blood, but it is design on rug, lol...it's all good!!!
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Oooohh ok. I spray painted something on the floor like 15 years ago.

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Cycle-Week 16, Deadlift Triples

Warmup:
- BW squat
- Hip mobility
- Hip circle thing
- Leg press x10

Straight arm pull downs
Banded x20

Deadlifts:

200 x1
200, 245, 285x3

320x3
360x3
405x3
447.5 x1
450x3

Kelso Shrugs, Banded
3x10

Rope curls w/ fat gripz
3x12

My back was fatigued before the start, and these dead’s felt SO heavy today.
 
You hitting 315 on bench for a few reps now? Bench is looking strong!!!

OHP has climbed a good bit too! Well done!
 
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I picked up a new welding table (free) and an old vise in excellent shape ($50). I still need more play time with my rods and the amperage.
 
Impromptu Deload?

Lat push downs
4 sets

Rope press downs
4 sets

Cable shoulder OH press
4 sets

Cable overhand rows
3 sets

Cable underhand rows
3 sets

Dumbbell curl
4 sets

My diet and sleep this week didn’t prepare me for squat triples, so I did this. Great pump.

I was looking at OHP and found a glitch in my spreadsheet. I’m tripling my OHP single back-to-back. I haven’t looked at the rest of the spreadsheet, but if this is the progression in my formulas it would explain why I’m not making progress and notice a decline on this lift as the cycle goes on. I’m disappointed I haven’t caught this sooner.

I have a couple exams but I’ll try and catch up logs this weekend.
 
Cycle-Week 16, Squat Triples

Warmup, 1 round:
- Ab wheel
- BW squat to hip mobility
- Hip walks
- Calf raises
- Pavel trunk swings

Shoulder stretches

Leg press x10

Squats:

165 x1 (5 sec pause at bottom)

Banded Shoulder series

165x2 paused
205 x5
240 x3

305x3
340x3
380x3
315x3

SLDL
3 sets

A1. Leg press
3x10

A2. DB shrug
3 sets

Treadmill incline
 
Those squats are getting up there my man! Nice work!
 
Cycle-Week 16, OHP Triples

Warmup:
- Hip stretches
- PAPs x 10
- Facepulls x 10
- Lat pulldowns x10
- Banded shoulder series

OHP:

45x10, paps
75, 85, 105 x5
135x3
155x3

+Belt
155 4x3

DB OH press
2x12 , x10

Lateral raise
1 set

I completed 2/3 of this coming weeks homework today. If I stay on path, I finish this course by the weekend and get a two week break from school.
 
Wednesday
Back, Biceps

Lat push-downs, banded
2 sets

Meadows row
4x15

Cable narrow low rows
4x12

A1. DB hammer curls
3 sets

A2. Reverse grip curls
3 sets

Multi Grip curls
3 sets

Just a quick pump session. Now, back to the homework.
 
Cycle-Week 17, Deadlift Fives

Warmup:
- BW squat
- Hip mobility
- Hip circle thing
- Leg press x10

Straight arm pull downs
Banded x20

Deadlifts:

205 x2, 2
245, 285x3

340x5
385x5
430x1
315 x3

A1. Prone narrow low lat pulls
5 sets

Leg press
2 sets

Between Covid and my school schedule, my strength has taken a setback. I’m going to suspend my cycle and focus on hypertrophy and conditioning for a while.
 
Deload Bench

Warmup:
- Paps x12 (x2)
- Ab wheel
- Lat pull downs x10
- Band tricep extensions x10

Bench:

Bar x10, 95x5*2
120x5
145x5
175x5

Reverse banded bench
225 3x10

Slight incline reverse banded bench
225 3x10

I had limited free time today, so I chose to practice welding instead of accessory work. I am one exam and one quiz away from a week off from school.
 
Deload Back

Lat push downs, cable
4 sets

MountainDog Stretchers
5 sets

Banded reverse lat flys
4 sets

Cable low bar rows
3 sets

Barbell behind-the-neck shrugs
3 sets

DB shrugs
4 sets

Final exams are done as of this evening. I have two weeks of freedom, so consistency is top priority, as well as developing a better plan for next sub term.
 
I ordered the Yukon bar last night.

Transformer bar is still in progress. I’m on week 12 of 16-17 for delivery. I had the option to bypass the zinc for powder coating for a faster delivery, but I want what I purchased.
 
RegisterJr said:
I ordered the Yukon bar last night.

Transformer bar is still in progress. I’m on week 12 of 16-17 for delivery. I had the option to bypass the zinc for powder coating for a faster delivery, but I want what I purchased.
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Nice! Two awesome additions to any home gym!
 
RegisterJr said:
I ordered the Yukon bar last night.

Transformer bar is still in progress. I’m on week 12 of 16-17 for delivery. I had the option to bypass the zinc for powder coating for a faster delivery, but I want what I purchased.
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Worth the wait. Buy nice or buy twice - good things can take time!
 
Arms

Rope extensions
4 sets

A1. JM press
3 sets, 10-12

A2. DB hammer curls
3 sets, 6-8

B1. CGBP
4 sets, 6-8

B2. EZ curls
4 sets, 10-12

I love starting my day off with movement.

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