TGR's Modified PowerBuilding v2.0

[RegisterJr]

Looks like you’re soon to hit 300 again on the bench! Nice work.

Oooooh I hope!

Are you running a log in here anywhere?

 

[jinxie]

Oooooh I hope!

Are you running a log in here anywhere?

Yes sir. Just updated so should be up towards the top.

 

[RegisterJr]

Yes sir. Just updated so should be up towards the top.

In! Thanks!

 

[RegisterJr]

Squat 5s, Quads

Warm up rotation, 3 rounds
- Cat camels x10
- Bird Dogs x10s each side
- Hanging Leg Raises x10
- Weighted Plank – 15 seconds
- Push-ups x5, 10, 15
- Over and Backs – 10 reps
- BW Squats x10

Lying leg curls
x15, 15 RPE 6
x4, x4 RPE 7

Hip Protocol:

Squats
135x5, 165x3, 190x3

215x5
245x5
280x8 RPE 9
245x5
215x5

Low Back Protocol:

Reverse banded Hack Squat
x4, 2x12 RPE 9.5

Leg Press
x20, 22, 20 RPE 8.5

Scrapped leg extensions. I didn’t feel like setting the bench up for them.

 

[jinxie]

Damn, still crushing the 5s on squats!

 

[RegisterJr]

Damn, still crushing the 5s on squats!

Thanks, Jinxie. 5s week is so taxing. Makes me want to belt up again

 

[jinxie]

Thanks, Jinxie. 5s week is so taxing. Makes me want to belt up again

Definitely, particularly 5x5+. Well done.

I did just 4x5+ today, and my shoulders are pooped!

 

[RegisterJr]

So, here is my plan. I will see how it plays out.

Next “week” I start singles, which typically is not taxing on me. Then, a deload of high volume bands, cables, and accessory work sticking to the same template.

I’ll reset my training maxes, maybe sans squat, and probably add the belt back in. My core is tight and strong. Of course, a couple weeks after adding a belt, I’ll have to up my training maxes again.

 

[RegisterJr]

OHP, Chest,& Tri’s

Warm up rotation, 3 rounds
- Band Lat Pushdowns x10
- Hanging Leg Raises x10
- Push-ups x10
- Plank – 15 seconds
- PAPs x15

OHP superset with calf raises superset with tibia raises (3 sets lower legs)

45x10
x5: 50,60,70
85,95
105x15
95 3x5

Incline Bench Press

Bar x15
95x4, 4
4x8 - RPE 8

Banded Rear Delt Fly
4x Failure

A1. Banded Rear Delt Fly
3x30

A2. Banded Tricep Press-down
x 50, 40, 40

Dog walk. Finally, no rain

 

[RegisterJr]

Secondary Pull, Back

Warm up rotation, 3 rounds
- Band Lat Pushdowns x10
- Hanging Leg Raises x10
- Push-ups x10
- 25# Weighted Plank – 15 seconds
- Over and Backs x10 (1)
- PAPs x10 (1)

Ham and quad stretches

Deadlifts, Speed Pulls
135 2x3

+Band, Green Pro
135x3

Band/ Purple (+100# at top)

135x3, 185x3, 225x3, 275x3
315x3

A1. Banded Lever Arm Rows
x15, 4, 8
3x15 RPE 7.5

That's it. Headed to an appointment.

 

[jinxie]

Damn TGR, you’re killing it! Way to show up every day!

 

[RegisterJr]

5 Arms

Warm up rotation, 1 round
- Lat stretching
- Arm stretching
- Bicep mashing

Triceps (Superset)
- Cable rope push-downs
x10, 12, 12

+ Calf Raises
+ Tibia Raises (on hold due to ingrown nail)

Superset A:
- Triceps
- Ez Bar Skull Presses
- x15, 3x8

A2. Biceps
- Barbell curls
- x10, 3x8

A3. Forearm Rotations
- 3 rounds

Superset B:
- Triceps
- Kickbacks
- Banded, 3 x10

B2. Biceps
- Spider Curls
- 3x8

Superset C:
- Triceps
- Overhead Extensions
- 3x12

C2. Biceps
- Cable Bar curls
- 3x12

 

[jinxie]

Large arms, no wonder!

 

[RegisterJr]

Large arms, no wonder!

It’s my first arm-only day in a long time. It’s fun, and otherwise I would have needed a rest.

 

[jinxie]

It’s my first arm-only day in a long time. It’s fun, and otherwise I would have needed a rest.

I should have said I was impressed! You helped encourage me to do some more arm work!

You’re still a wonder! .

 

[RegisterJr]

Dead’s (Sun)

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

Banded Standing Row
3x10

Superset with Dead’s:
- Cat camels

Deadlifts, Singles

135, 165 x5
200x3, 260x3, 290x3

Singles:
325, 365, 405, 455

495x1

Beltless PR? I dunno what my beltless PR is. Belted max is 535 (2016 or 17?). I’m coming for you!

SLDL
4x10
3x8

Good mornings
3x8

 

[RegisterJr]

 

[jinxie]

Wow, great work man! And without a belt! Congrats!

That smile is well earned.

 

[Hyde]

Nicely done! That’s the look of satisfaction right there.

 

[RegisterJr]

Thank you both!

 

[RegisterJr]

Landmine “rack” is in. Thanks again, Jinxie! $30 for this is a steal.

I also moved the TV out of my working space and added a sound bar so I can hear the TV over the industrial fan.

It’s the little stuff!

 

[RegisterJr]

I made a gym platform for my RV trips (the RV is named Nymeria). Should be able to squat, deadlift, bench (with cooler), and do most accessory workouts on this thing with my bands.

 

[Hyde]

Benchin’ on the cooler full of iced down drinks! Now that’s a good idea

 

[jinxie]

View attachment 206660

I made a gym platform for my RV trips (the RV is named Nymeria). Should be able to squat, deadlift, bench (with cooler), and do most accessory workouts on this thing with my bands.

Nostalgic — my first bench press was an old cooler with a cushion. Put some Miller High Life right there — but don’t drink it!

Very well done. You don’t mess around, sir!

 

[MrKleen73]

Good stuff going on in here. Oh that DL looked so fun and rewarding!

 

[RegisterJr]

(Mon) Back

Warmup, 3 rounds:
- Leg Raises x10
- Plank x30 sec
- Push-up x10
- Cat Camels x10

Meadows Rows
2x12, RPE 4
1x8 RPE 6
3x8 RPE 8-9

Barbell Row
x12, 12
4x5

One Arm BB Row
3x15

Banded Pullovers
3x10

Maybe just cardio tomorrow. I feel worn down again. Couldn’t push myself to the normal volume today. Also doesn’t help that I need to get back to homework.

 

[jinxie]

(Mon) Back

Warmup, 3 rounds:
- Leg Raises x10
- Plank x30 sec
- Push-up x10
- Cat Camels x10

Meadows Rows
2x12, RPE 4
1x8 RPE 6
3x8 RPE 8-9

Barbell Row
x12, 12
4x5

One Arm BB Row
3x15

Banded Pullovers
3x10

Maybe just cardio tomorrow. I feel worn down again. Couldn’t push myself to the normal volume today. Also doesn’t help that I need to get back to homework.

You’ve been pushing damn hard the last 7 weeks or so, with fantastic results that speak for themselves. Good job listening to your body!

 

[love2liftkat]

Love the platform!! Did you just eyeball the drawing?

Thanks for sharing the squat mobility! I saved that and some others too!

 

[RegisterJr]

Love the platform!! Did you just eyeball the drawing?

Thanks for sharing the squat mobility! I saved that and some others too!

Thank you!

Yes. I eyeballed the first one then eye balled the second one. That’s why they don’t match each other.

 

[love2liftkat]

Thank you!

Yes. I eyeballed the first one then eye balled the second one. That’s why they don’t match each other.

That’s impressive!!

 

[RegisterJr]

Walked the dog for 30m.

Forced rest day due to homework. I try and do HW before work and during lunch, but if I do neither I have to do some at night. Goal is 3 hours a day. Trying to free up as much weekend time as possible.

 

[RegisterJr]

Bench Singles

Warm up rotation, 3 rounds
- Banded Face Pulls x10
- Hanging Leg Raises x10
- Plank – 15 seconds
- Push-ups x5- Band Pull Apart with long micro mini band – 15 reps

Band Tricep extensions x100

Band hammer curl x100

Bench:
1m Rests
x5 - 45, 95, 95, 105,
125x3
160x5
185x3
Singles:
200, 225, 255

2m Rests
275, 300

225x10

PAIN FRICKIN FREE BENCH!!!

Banded Lever Arm Chest Press
x15, 4, 4
3x8 w/ flex, last set amrep after 8 (+15)

Ended early for homework.

 

[jinxie]

Damn hoss, 300 lbs bench and then 225x10?!?! Wow man, you’re killing it!

 

[RegisterJr]

Damn hoss, 300 lbs bench and then 225x10?!?! Wow man, you’re killing it!

Thanks, Jinxie!

 

[RegisterJr]

OHP Singles, Calves, & Tri’s

Warm up rotation, 2 rounds
- Band Lat Pushdowns x15
- Hanging Leg Raises x15
- Push-ups x15
- Plank – 25 seconds
- PAPs x25

OHP superset with calf raises superset with tibia raises (5 sets lower legs)

45x5
x5: 50,60,70
95x5
105x3

Singles: 120, 135, 155,

190x0 (would have been a 5# PR)

175x1 - Beltless PR?

135x5

Landmine Shoulder Press
x15, 4, 4
3x8

Dbl Landmine Rear Delt Fly
4x N

N= Failure

A1. Banded Shoulder Raise
3x N

A2. Banded Tricep Press-down
3x N

I liked reducing my warmup to 2 rounds, same volume. Less time to complete and way more difficult.

 

[RegisterJr]

Secondary Pull, Back

Warm up rotation, 3 rounds
- Band Lat Pushdowns x10 (2)
- Hanging Leg Raises x15 (2)
- Push-ups x5 (1)
- 25# Weighted Plank – 20 seconds (2)
- Over and Backs x10 (1)

Ham and quad stretches

Meadows Rows
x10,
Work up to-
3x8
-8 total sets

Deadlifts, Speed Pulls
135 2x3

+Band, +160 at top
135x3x3
225x3x3

Banded Lever Arm Rows
3x10

Dog walk.

I am tired. This one was forced.

Going to add in a day off at least once every 5 days.

 

[Hyde]

You have to have some down time if you want to get strong!

 

[RegisterJr]

You have to have some down time if you want to get strong!

This is true. It’s not so much the training. I think it’s more wearing that I’m going to school and working full time. The lifts felt relatively easy. My mind just wasn’t in it.

 

[jinxie]

OHP Singles, Calves, & Tri’s

Warm up rotation, 2 rounds
- Band Lat Pushdowns x15
- Hanging Leg Raises x15
- Push-ups x15
- Plank – 25 seconds
- PAPs x25

OHP superset with calf raises superset with tibia raises (5 sets lower legs)

45x5
x5: 50,60,70
95x5
105x3

Singles: 120, 135, 155,

190x0 (would have been a 5# PR)

175x1 - Beltless PR?

135x5

Landmine Shoulder Press
x15, 4, 4
3x8

Dbl Landmine Rear Delt Fly
4x N

N= Failure

A1. Banded Shoulder Raise
3x N

A2. Banded Tricep Press-down
3x N

I liked reducing my warmup to 2 rounds, same volume. Less time to complete and way more difficult.

Nice PR dude! You really went for it, with that 190 lbs effort. I bet you get it the next cycle if not sooner.

 

[jinxie]

This is true. It’s not so much the training. I think it’s more wearing that I’m going to school and working full time. The lifts felt relatively easy. My mind just wasn’t in it.

You can’t kill it every time, right? But you’re killing it the great majority of the time. Can’t imagine enduring the stress of full time work and school while training so hard! Keep it up man.

 

[RegisterJr]

You can’t kill it every time, right? But you’re killing it the great majority of the time. Can’t imagine enduring the stress of full time work and school while training so hard! Keep it up man.

OHP is one of my hardest lifts to PR on. I’m tempted to just stick with volume on it.

You are correct also. I am worried about getting comfortable not training again.

 

[RegisterJr]

Squats, Quads

Warm up rotation, 3 rounds
- Hanging Leg Raises x10
- Weighted Plank – 20 seconds
- Push-ups x10- Over and Backs – 10 reps
- BW Squats x10

Lying leg curls
x15, 15

Squats
135x5, 165x3, 190x3

245x5, 280x3

Singles:
315, 365

405
Beltless PR ???

365, 315

Many chores and packing to do so I scrapped accessories.

Time for deload.

I have some creative ideas for working out while on vacation next week. I’ll share them as they occur.

 

[jinxie]

Squats, Quads

Warm up rotation, 3 rounds
- Hanging Leg Raises x10
- Weighted Plank – 20 seconds
- Push-ups x10- Over and Backs – 10 reps
- BW Squats x10

Lying leg curls
x15, 15

Squats
135x5, 165x3, 190x3

245x5, 280x3

Singles:
315, 365

405
Beltless PR ???

365, 315

Many chores and packing to do so I scrapped accessories.

Time for deload.

I have some creative ideas for working out while on vacation next week. I’ll share them as they occur.

That’s a stout squat! Nice PR!

As for OHP, I don’t see any compelling reason to max at a particular juncture in time. It usually wipes me out and leaves a mark as well.

 

[RegisterJr]

1 Deload Upper

Warmup, 3 rounds
- Leg raise x10
- Plank x 30 seconds
- Face-pulls x12
- PAPs x12
- Plank x seconds (30,20,15)

Chest, Jammer Arms, Banded
Work up to an explosive 3x6, RPE 9
x15
8 total sets

Chest, DB Press, Slight Incline
W/U to an explosive 3x6, RPE 9
x12

A1. Shoulders, Relaxed Incline, DB Press, Prone
x12, 3x8

A2. Band Tricep Extensions
4x15

Chest Supported Rear DB Lat Partials (destroyers?)
2x15

Standing Rear Delt Flys
3xN (40, 35, 35)

Walk dog while curling a 10# plate
- 17 minutes *

 

[jinxie]

Damn, you don’t mess around on deload week! Props!

I’m up next week and boy do I need it!

 

[Dustin07]

Dead’s (Sun)

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

Banded Standing Row
3x10

Superset with Dead’s:
- Cat camels

Deadlifts, Singles

135, 165 x5
200x3, 260x3, 290x3

Singles:
325, 365, 405, 455

495x1

Beltless PR? I dunno what my beltless PR is. Belted max is 535 (2016 or 17?). I’m coming for you!

SLDL
4x10
3x8

Good mornings
3x8

I wanted to stalk your log and see what @jinxie and i are up against, I'm not sure I want to race to 500 against a guy who's already pulling 495

 

[RegisterJr]

Damn, you don’t mess around on deload week! Props!

I’m up next week and boy do I need it!

This volume stuff is fun and way less taxing than a barbell.

I wanted to stalk your log and see what @jinxie and i are up against, I'm not sure I want to race to 500 against a guy who's already pulling 495

Hey, it was worth a shot.

 

[jinxie]

This volume stuff is fun and way less taxing than a barbell.



Hey, it was worth a shot.

I thought you already were beyond 500, champ!

 

[RegisterJr]

2 Deload Lower & Back

Warmup, 3 rounds
- Leg raise x10
- Plank x 30 seconds
- Face-pulls x10
- PAPs x15

A1. Leg Press
W/U to 4x15

A2. DB Row
W/U to 4x12

Kroc Row
1x Failure (x22)
Highest DB is 90#

One Arm Barbell Row
4x8

Banded Lat Stretchers
1x10

Dog walk

 

[RegisterJr]

I thought you already were beyond 500, champ!

I am, but I’m always down for motivational competition. I could use the equivalent increase in %.