TGR's Modified PowerBuilding v2.0

[RegisterJr]

As long as it’s a tactical regrouping and not abandoning your goal, it sounds like the right move. Sometimes the fastest path up the mountain isn’t the smartest.

Definitely a temporary halt, but it’s much needed. It feels good knowing I have a weekend

 

[RegisterJr]

Deload Day 3
Back, Biceps

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- Pushups x10
- Lat pushdowns x10

Ankle mobility

A1. Facepulls, banded
3x12

A2. Cable lat pull downs
3x10

B1. Chin-ups
3xN

B2. DB Shrugs
3x8

C1. Cable Row
3x10

C2. DB Hammer curls
3x10

D1. Banded lat fly
3x12

D2. Cable curl
3x10-12

Dog walk.

Undecided if I start on my programming tomorrow or wait until Monday.

 

[RegisterJr]

I picked this bar up from Amazon. Effective for many exercises - more than my lever arms for chest even. Going to be a nice addition to the garage and when I’m vacationing.

 

[RegisterJr]

Week 4, Deadlift 3’s

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- Cat camels
- BW squat x10 (hip banded out)
- Bottom squat hip hold x30 sec
- Bad girls x15
- Banded Fat BB Lat pull downs x10-12
- Banded Fat BB Lat pulls x10-12

HR 155

Deadlifts:
185, 225, 265x3
320, 365 x3

410 2x4 - RPE 7, 8.5
410x1 every :30 x4 - RPE 9

A1. Fat BB/Band Shrug w/ hold at top
4x12

A2. Leg Extensions
4x25

B1. Standing lateral Cable Rows
4x12

B2. Leg Extensions
4x8-20 depending on pauses

B3. Fat barbell banded row
4x12

Dog walk.

I decided for the multiple sets of 4 instead of one AMRAP. I probably only would have done 6, maybe an ugly 7 if I did a max set.

The fat straight bar attachment is definitely in my top 5 garage gym items. If I could only take 5 things, this would be one.

 

[DedLiftnZombi]

Ive read a few of the first pages and a few of the last. Im in to follow for motivation.

 

[RegisterJr]

Ive read a few of the first pages and a few of the last. Im in to follow for motivation.

Welcome. Glad to have you.

 

[jinxie]

Nice Dling, TGR! Good to have that deload behind you I bet. Mine’s this week.

 

[RegisterJr]

Week 4, Bench 3’s

Warmup, 3 rounds:
⁃ Leg raise x12
⁃ Plank x 30 seconds
⁃ PAPs x 15
⁃ Facepulls x 12
⁃ Lat pulls x 10

Bench:

Bar x10, 95x5*2
110, 135, 160 x3
195, 220 x3

250 x4, 4, x9*
*PR

Multigrip Bar Press
x4, 4
3x8

^Banded/explosive
3x3

Band Chest fly
3x10

Rear shoulder fly, cable, multi-height
3x 10 (low weight)
* last two sets I added a row. Row, fly, row, fly, etc.

1m rests on everything, 2m before PR set

Goal on bench was 3x4. Set two felt better than one. Same for the third, so I kept going.

Pain free bench. It feels good saying that.

Dog walk

 

[SkRaw85]

Gratz on the PR! Love that pain free feeling at last, keep at it!

 

[MrKleen73]

Killing it in here!!!!

 

[RegisterJr]

Week 4, OHP 3’s

Warmup, 3 rounds:
- Leg raise x12
- Stir the pot x 30 seconds
- Cat camels x10
- PAPs x 15
- Facepulls x 10
- Lat pulls, elbows out x 10

OHP:

45, 45 x5
65, 80, 95 x3
115,
135 x3
150 x3
135 2x3

Wobble OHP:
5-6 x5

Landmine rear Delt flys, banded
3xN

A1. Banded lower rear Lat Flys
3xN

A2. Spidercrawls
x3

Tricep Rope Extensions
4x12

Dog walk.

 

[RegisterJr]

Week 4, Squat 3’s

Warmup, 3 rounds:
- Leg raise x12
- Stirring the pot x 30 seconds
- Leg curls x10
- BW squat x10
- Bad girls x10

Pot stirrers were harder today. I kept having to reset.

Squats:

-SS/ Donnie T’s Shoulder Protocol

135 x1,1,1
-paused: 145, 185x3
220 x3
265x3

-2 min tests
300 x3
340 2x3
-4 min rest
340x6
* top set volume pr
* Beltless pr I guess yes

A1. Leg Curls
3x8

A2. Calves / Dorsifelxions
3xN/N

SLDL
3x10

No dog walk. Raining all afternoon.

 

[RegisterJr]

Week 4, Back, Bench v2

Warmup, 3 rounds:
- Leg raise x13
- Stirring the pot x 30 seconds
- PAPs x 20
- Cable Facepulls x 12
- Cable Lat pulldowns x 10

A1. Banded hammer curl
3x 50

A2. Multigrip row, cable
x10, 4x10

B1/2. Meadows row SS/ ball slams
4x10/10

C1. Barbell Bench Press
Bar x10, 95x5*2
110, 135 (*2), 160 x3
185, 205 x3

225 4x3
225 x10

C2. Multigrip hammer curls
3xN

C3. 1 round:
-Cat camels
-Bird dogs
-Cat camels

C4. DB Shrugs
3x8

Delt flys, cable rope
4x 10

Banded rear Delt flys
3x failure

Dog walk.

 

[jinxie]

Week 4, Bench 3’s

Warmup, 3 rounds:
⁃ Leg raise x12
⁃ Plank x 30 seconds
⁃ PAPs x 15
⁃ Facepulls x 12
⁃ Lat pulls x 10

Bench:

Bar x10, 95x5*2
110, 135, 160 x3
195, 220 x3

250 x4, 4, x9*
*PR

Multigrip Bar Press
x4, 4
3x8

^Banded/explosive
3x3

Band Chest fly
3x10

Rear shoulder fly, cable, multi-height
3x 10 (low weight)
* last two sets I added a row. Row, fly, row, fly, etc.

1m rests on everything, 2m before PR set

Goal on bench was 3x4. Set two felt better than one. Same for the third, so I kept going.

Pain free bench. It feels good saying that.

Dog walk

Nice PR man! 4 reps turned into 9, I love it! Keep it going! How are the elbows doing?

 

[jinxie]

Week 4, Squat 3’s

Warmup, 3 rounds:
- Leg raise x12
- Stirring the pot x 30 seconds
- Leg curls x10
- BW squat x10
- Bad girls x10

Pot stirrers were harder today. I kept having to reset.

Squats:

-SS/ Donnie T’s Shoulder Protocol

135 x1,1,1
-paused: 145, 185x3
220 x3
265x3

-2 min tests
300 x3
340 2x3
-4 min rest
340x6
* top set volume pr
* Beltless pr I guess yes

A1. Leg Curls
3x8

A2. Calves / Dorsifelxions
3xN/N

SLDL
3x10

No dog walk. Raining all afternoon.

Moar PRs!!!

 

[RegisterJr]

Nice PR man! 4 reps turned into 9, I love it! Keep it going! How are the elbows doing?

Thanks!

They feel fine right now, and fine while I’m doing most lifts. Occasionally they just feel tender. On rows today, for example.

 

[RegisterJr]

I am popping back into Deload. My last one either had too much volume or not enough rehab. My elbows are worn down.

 

[RegisterJr]

P/Rehab Day

Warmup, 3 rounds:
- Band resisted knee raise x12
- Stirring the pot x 30 seconds
- Banded Psoas x10
- External rotations w/ hold
- Horizontal adductions
- Cheerleaders

Bird dogs

Banded rotation warmup, 1 round

Medicine ball slams
x 10

Hamstring and ankle mobilty, 1 round

Elbow love, 3 rounds:
- Donnie T's banded/barbell elbow pulls
- Tricep and elbow mashing
- Elbow ball-squeeze

Donnie T's Shoulder Protocol

Low back hang

I don’t think it was a lack of Deload as much as it was that I quadrupled my pressing last week and upped volume on everything. I need more recovery and prehab. So, I’ll do more of this stuff in between certain days.

 

[RegisterJr]

Week 5, Deadlift 5s

Warmup, 3 rounds:
- Band resistance knee raise x12
- Stirring Pot x 30 seconds
- BW squat x10 (hip banded out)
- Bottom squat hip hold x30 sec
- Bad girls x15

Deadlifts:
SS/ tricep and bicep mashing

185x3
185 x1, 1
225, 265x3
300, 345x5
390 2x5
*345, 315x5

Pull up negative into Scap pulls
3xN

Dog walk.

I hate 5s week.

*I added straps on the last two sets of deadlifts. I think wrist flexion is causing some of my elbow discomfort.

 

[MrKleen73]

Nice work. What is elbow love?

 

[RegisterJr]

Nice work. What is elbow love?

I start with this:

http://instagr.am/p/CRRSCcODG-r/
Then add mashing on a pvc pipe at the end of a barbell, and mashing my arm into a hard ball the size of a tennis ball. I’ll add and remove things as I figure out what works.

 

[RegisterJr]

Week 5, Bench 5’s

Warmup, 3 rounds:
⁃ banded knee raise x13
⁃ Pot stirring x 30 seconds
⁃ PAPs x 15
⁃ Facepulls x 12
⁃ Lat pulls x 12

Bench:

Bar x10, 95x5*2
110, 135, 160 x3

180, 210 x5

235 2x5
235x11

210x5
180x13

Dog walk

I skipped accessory work to save time for chores. Feel good, and another pain free bench day.

 

[RegisterJr]

P/Rehab Day v2, cycle week 5

Warmup, 3 rounds:
- Band resisted knee raise x13
- Stirring the pot x 30 seconds
- 10 push-ups
- Banded Psoas x10
- External rotations w/ hold
- Horizontal adductions
- Cheerleaders

Palot press + external shoulder pulls

Banded Bird dogs

Hamstring stretches

Elbow love, 3 rounds:
- Donnie T's banded/barbell elbow pulls
- Tricep and elbow mashing
- Elbow ball-squeeze

Donnie T's Shoulder Protocol

Low back hang

A1. Banded rows
3x10

A2. Banded shrugs
3x10

A3. Banded pull downs
3x10

B1. Band hammer curls
3xN

B2. Band triceps press down
3xN

B3. Plate prone curls
3xN

B4. Plate extensions
3xN

Dog walk.

 

[RegisterJr]

Week 5, Squat 5s

Warmup, 3 rounds:
- Banded knee raise x13
- Stirring the pot x 30 seconds
- BW squat x10
- Bad girls x10

Squats:

135 x1,1
-paused: 145, 185x3
220x3

245, 285 x5
320 2x5
285, 245 x5

- Banded bicep stretches

Not the best session. My mind was absent.

 

[MrKleen73]

You got in there and did work though. That's a win!

 

[Hyde]

Yeah sometimes you just have to punch the clock. Better than skipping.

 

[RegisterJr]

Week 5, OHP 5’s

Warmup, 3 rounds:
- Leg raise x12
- Stir the pot x 30 seconds
- Cat camels x10
- PAPs x 15
- Facepulls x 10
- Lat pulls, elbows out x 10

OHP:

45, 45 x5
65, 80, 95 x3
110, 125 x5
140 x5
125, 110 x5

Wobble OHP:
3x5

A1. Banded barbell shoulder raise
3x10

A2. Tricep Rope Extensions
4x11

Dog walk.

Im glad this ‘training week’ is over. Time for some Deload and rest.

 

[RegisterJr]

Deload Day 1
Chest & Shoulders

Warmup, 3 rounds:
- Banded knee raise x15
- Plank x 45 seconds
- Pushups x10
- Paps x15

Slight incline dumbbell press
3x10 RPE 6

Incline dumbbell press
3x10 RPE 6

High incline DB press
Warmup
3x12 RPE 6

OHP
3x10 RPE 6

Banded curl
1x 50 RPE 6.5

Dog walk.

Probably my truest deload ever. Wasn’t horrible.

 

[BennyMagoo79]

Awesome log dude!

 

[RegisterJr]

Awesome log dude!

Thanks, and welcome!

 

[RegisterJr]

I’m pretty sure that correlation equals causation this time. My rundown feeling and elbow/forearm issues started when I increased volume on 3’s week, then into 5’s week. I figured more sets, but fewer amraps, would benefit me in the long run. I’ve learned from it, and I’m back to the drawing board. I may focus more sets at a lower RPE with pauses instead of more sets at my top set, despite how comfortable they were at the time.

I’m also pushing my Deload to the week after 5s, since 5s always suck. For now. I’ll adjust as needed.

 

[RegisterJr]

Deload Day 2
Lower

Warmup, 3 rounds:
- Banded knee raise x15
- Stirring the pot x30 seconds
- BW Squats x5
- Bad girls x5

Front squat
1, 1, 1 warmup
3x1 RPE 5

Squat:
135 x1
185 2x1
225 5x1

Hack squat
3x5 RPE 6

Oblique raise
1x12 each side

 

[RegisterJr]

Deload rest day 1

Dog walk

Low back hang x 10 minutes

Throughout the day:

Banded bar press
Banded bar tricep extensions
Banded bar curl
- all RPE 2-3

Hip movements
Banded hip stretches

 

[jinxie]

Good work here, including figuring out what’s up with elbows. Hope they start to mend!

 

[RegisterJr]

Deload Day 3
Back, Biceps

Warmup, 4 rounds:
- Banded knee raise x13
- Plank x 45 seconds
- Pushups x10
- Lat pushdowns x10

30 second rests on everything

Facepulls, banded
3x5 RPE 4

Cable lat pull downs
3x7 RPE 6

DB Shrug
3x8

Cable Row
3x8 RPE 7

DB Hammer curls
3x15 RPE 7

Banded lat fly
3x8 RPE 3

Dog walk.

Good work here, including figuring out what’s up with elbows. Hope they start to mend!

Thanks, Jinxie! My elbows feel great and I feel better rested every day. I’m going to stay the course and stay light this week to continue the progress.

 

[RegisterJr]

Deload Day 4
Lower

Warmup, 3 rounds:
- Banded knee raise x13
- Plank x 30 seconds
- BW Squats x10
- Bad girls x15

Everything superset with PAPs x10 & tricep band extensions

30 second rests after band work

Leg curls
3x10 RPE 4

SLDL
3x10 RPE 6

Leg press
3x10 RPE

Dog walk

Feeling great. Elbow/joint discomfort was not noticeable at all. Looking to start cycle-week 6 on Sunday.

 

[RegisterJr]

Deload Day 5
Back, Triceps

Warmup, 4 rounds:
- Banded knee raise x13
- Plank x 30 seconds
- Pushups x10
- Lat pushdowns x10

Cable row
3x10

DB Rows, 2-arm
4x10

Cable tricep press down
3x8

 

[RegisterJr]

Cycle-Week 6, Deadlift Singles

Warmup, 3 rounds:
- Band resistance knee raise x15
- Stirring Pot x 45 seconds
- BW squat x5
- Bad girls x15

Deadlifts:

SS/ w/ banded lat push downs

185 x1
185, 225, 265 x3
315x3
365x3
390x3
435x1, 475x1

525x0
+ belt x0

495x0

A1. SLDL
3x10

A2. Banded Hammer Curls
3x50

Dog walk

I guess I’m overdue for a miss on the deadlift. I can’t expect to take 3 years off and match my maxes in 3 months

 

[Hyde]

You also took a really big jump, bigger than your previous warmup. Usually jumps should get smaller, from a neurological perspective. I mean yeah you can pull it off if it’s there, but it’s not going to be easier for it. I almost never exceed the size of the previous jump in warming up for a max.

You gave it a great shot! Like you said, it can take a minute, but you’re well on your way to getting it back.

 

[BennyMagoo79]

Still, pretty good numbers for 3 months in after 3 years off!

Now you know where things are at you can plan with better accuracy.

 

[RegisterJr]

You also took a really big jump, bigger than your previous warmup. Usually jumps should get smaller, from a neurological perspective. I mean yeah you can pull it off if it’s there, but it’s not going to be easier for it. I almost never exceed the size of the previous jump in warming up for a max.

You gave it a great shot! Like you said, it can take a minute, but you’re well on your way to getting it back.

You’re right. I was too eager with the jump.

Still, pretty good numbers for 3 months in after 3 years off!

Now you know where things are at you can plan with better accuracy.

Thank you. I consider it progress nonetheless.

 

[jinxie]

You cant succeed without risking failure. Nice job stepping up! Great progress these last months, TGR.

Glad you recovered nicely through deload!

 

[RegisterJr]

Cycle-Week 6, Bench Singles

Warmup, 3 rounds:
⁃ Banded knee raise x10 (increased tension)
⁃ Plank crunches x45 seconds
⁃ Push-ups x3, 4, 5
⁃ PAPs x 10
⁃ Facepulls x 5
⁃ Lat pulls x 10

Super D Shoulder Protocol

Bench:

Superset with ham stretches, banded

Bar x10, 95x5*2
110, 135 x5
160 x3
210 x3, x3
235 x3
260 x1
290x1
315x1*
295x1
275 2x3

A1. Push-up
3x10

A2. Band Chest Press
3x10

A3. Banded shoulder fly
3xN

Triceps:

Behind the neck cable overhead rope extension
3x12

Dog walk.

Fourth time pressing 315 I think? First since 2018. I feel good. Joints and arms are all healthy.

 

[RegisterJr]

You cant succeed without risking failure. Nice job stepping up! Great progress these last months, TGR.

Glad you recovered nicely through deload!

Thanks, J!

 

[RegisterJr]

Cycle-Week 6, OHP Singles

Warmup, 3 rounds:
- Leg raise x15
- Stir the pot x 30 seconds
- Cat camels x10
- PAPs x 15
- Facepulls x 10
- Lat pulls, elbows out x 10

OHP:

45, 45 x5
65, 65, 85, 95 x3
125x5
140x3
155x 3x1
140x3
125x5

Double Landmine rear Delt raises
3x8

DB lateral raises
3x10

Face pulls
x10, 20, 20

PAPs to failure
x90

Dog walk.

 

[BennyMagoo79]

Cycle-Week 6, Bench Singles

Warmup, 3 rounds:
⁃ Banded knee raise x10 (increased tension)
⁃ Plank crunches x45 seconds
⁃ Push-ups x3, 4, 5
⁃ PAPs x 10
⁃ Facepulls x 5
⁃ Lat pulls x 10

Super D Shoulder Protocol

Bench:

Superset with ham stretches, banded

Bar x10, 95x5*2
110, 135 x5
160 x3
210 x3, x3
235 x3
260 x1
290x1
315x1*
295x1
275 2x3

A1. Push-up
3x10

A2. Band Chest Press
3x10

A3. Banded shoulder fly
3xN

Triceps:

Behind the neck cable overhead rope extension
3x12

Dog walk.

Fourth time pressing 315 I think? First since 2018. I feel good. Joints and arms are all healthy.

Nice bench mate!!!

 

[RegisterJr]

Cycle-Week 6, Squat Singles

Warmup, 3 rounds:
- Banded knee raise x10 w/ hold
- Stirring the pot, plank crunch, twists x 30 seconds
- BW squat x5
- Bad girls x10

Squats:

135 x1,1
145, 185, 220, 245x3
285x5
320x3
355x1
385x1
405x1
430x1*

*Beltless PR

A1. SLDL
x5, 3x8

A2. Calves / Dorsifelxions
3x15/15

Leg press
1x35

Dog walk.

Squats felt heavy but moved smooth. I have some weight in the tank on the 430.

My oblique-hyper finally came in. I can’t wait to start using that. I started putting in together on my squat rests but I didn’t want to fatigue my back so it’ll wait for another day.

 

[MrKleen73]

Killing it in here man, congrats on that 315 again.

 

[Hyde]

Gotta love a new personal best in the squat!!!

 

[RegisterJr]

Week 6, secondary pulls, back, biceps

Warmup, 3 rounds:
- Leg raise x12
- Plank x 30 seconds
- BW squat x5
- Banded bad girls x10
- Hyperextensions x5

Deadlifts:

135x3 paused
- Banded, paused
135, 135, 185x3
225 3x3

Pull-up negative into scap pull ups
3x 1+5

Barbell row
3x5, pause and flex

A1. Hammer curls
3x12

A2. One arm barbell rows
3x12

FML…

B1. EZ curl
3x8

B2. Hyperextensions
3x10

Dog walk.

New toy: