Medically Diagnosed with a Well Developed Appearance
Moderator: Chebass88
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 9
Week 2 Day 1
BW 203.2
LBBS
280x4x3
280x2
Floor press
155x6x3
SGDL
265x8
251x6x2
10 min heels elevated goblet squat
37x20, 20, 20
62min
Week 2 Day 1
BW 203.2
LBBS
280x4x3
280x2
Floor press
155x6x3
SGDL
265x8
251x6x2
10 min heels elevated goblet squat
37x20, 20, 20
62min
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 10
Week 2 Day 2
BW
Pause bench
170x4x4
HBBS + chains
185x8,8,4
JM press
95x12
90x12x2
10 min:
Lateral DB raise
7x20,20,18
64min
Pretty good. I was hoping the pause bench would take a quick jump, but nope. Still hard.
Week 2 Day 2
BW
Pause bench
170x4x4
HBBS + chains
185x8,8,4
JM press
95x12
90x12x2
10 min:
Lateral DB raise
7x20,20,18
64min
Pretty good. I was hoping the pause bench would take a quick jump, but nope. Still hard.
- Allentown
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- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Re: Medically Diagnosed with a Well Developed Appearance
Parent talk: the 5yo has gotten really bad about asking the 2yo if he wants things. Like a big bowl of ice cream. Or a sucker. Or a new toy. Which, naturally, he can't have. Which, naturally, triggers a tantrum. This happens at least twice a day, every day. At some point I am going to snap and take some of the money from the 5yo piggy bank and take them both to the place and buy it just for the 2yo with the 5yo's money. That might help get it through to him that he can't just offer things to a 2yo that we don't have.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 11
Week 2 GPP 1
BW 201.4
Echo sprints
20::100x10
2.1mi
Lat pull down
140x15,16,15
8 min abs
Plank, 5:18
Seated tri press down
40x20
45x19
50x18
55x17
Pulley curl
50x17
55x16, 14, 15
90min
Turns out the arm isolation work was supposed to be 12-15 reps. Tried to adjust weights accordingly, went in small-ish increments because sometimes those things can go from RPE 5 to RPE 10 real quick.
Both kids coughing again.
Week 2 GPP 1
BW 201.4
Echo sprints
20::100x10
2.1mi
Lat pull down
140x15,16,15
8 min abs
Plank, 5:18
Seated tri press down
40x20
45x19
50x18
55x17
Pulley curl
50x17
55x16, 14, 15
90min
Turns out the arm isolation work was supposed to be 12-15 reps. Tried to adjust weights accordingly, went in small-ish increments because sometimes those things can go from RPE 5 to RPE 10 real quick.
Both kids coughing again.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 12
Week 2 Day 3
BW 202.0
Deadlift
377x4x3
Low incline bench
155x5
157x5x3
Hack squat
110x12x3
One leg RDL
50x15x3
63min
Everything except RDL felt good. RDL is 100% just a grip movement, I really should switch to straps at least for the third set.
Little one home again today. Have to either hide him or lie to the house cleaners because if they knew he had a cold they would cancel but we still have to pay.
Week 2 Day 3
BW 202.0
Deadlift
377x4x3
Low incline bench
155x5
157x5x3
Hack squat
110x12x3
One leg RDL
50x15x3
63min
Everything except RDL felt good. RDL is 100% just a grip movement, I really should switch to straps at least for the third set.
Little one home again today. Have to either hide him or lie to the house cleaners because if they knew he had a cold they would cancel but we still have to pay.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 13
Week 2 Day 4
BW 202.4
Press
117x4x4
Lever row
62x10x3
DB bench
45x12x3
10min
BB shrug
190x20x3
61min
Calling those press sets @7 might be a bit generous, probably could have TnG another 3 reps but 3 more at the same form would be a miracle.
Week 2 Day 4
BW 202.4
Press
117x4x4
Lever row
62x10x3
DB bench
45x12x3
10min
BB shrug
190x20x3
61min
Calling those press sets @7 might be a bit generous, probably could have TnG another 3 reps but 3 more at the same form would be a miracle.
- DCR
- Registered User
- Posts: 3627
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Powerbuilding III
Yeah. I’ve been LPing paused RDLs and the elephant in the room is that I easily could add 50 lbs. at least if I just fucking used straps. Instead I’ve been lying to myself that I’m also LPing my DOH grip and that I’ll stop being so stupid and get straps once I’m past 225.
After that I’ll probably hook grip. I’m an idiot.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 14
Week 2 GPP 2
BW
30 min Treadmill
1mi run, then
14% incline walk
2.12 mi total
One arm lat pull down
46x20x3
8 min abs
Ab wheel
11x6, 6,6,5
EZ bar preacher curl
30x16,16,16,17
EZ bar skull crusher
40x17,17,17,17
Week 2 GPP 2
BW
30 min Treadmill
1mi run, then
14% incline walk
2.12 mi total
One arm lat pull down
46x20x3
8 min abs
Ab wheel
11x6, 6,6,5
EZ bar preacher curl
30x16,16,16,17
EZ bar skull crusher
40x17,17,17,17
Last edited by Allentown on Sat Jan 21, 2023 2:40 am, edited 1 time in total.
- Allentown
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- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Re: Powerbuilding III
With where they are in the week and overall program, I am fine with them being grip work for me. I'm not really doing any other grip work, and I get some hamstring work with them too, so I think it's fine. 50+handle weight for a few sets should really be within my capacity, just like I consider running a mile without walking a "base level."DCR wrote: ↑Fri Jan 13, 2023 3:15 pmYeah. I’ve been LPing paused RDLs and the elephant in the room is that I easily could add 50 lbs. at least if I just fucking used straps. Instead I’ve been lying to myself that I’m also LPing my DOH grip and that I’ll stop being so stupid and get straps once I’m past 225.
After that I’ll probably hook grip. I’m an idiot.
I might go back to straps though.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 16
Week 3 Day 1
BW 204.2
LBBS
280x4x4
Floor press
157x6x4
SGDL
275x8
261x6x2
Heel elevated goblet squat
40x20, 20, 20
63min
Good. Paused first set of floor press, was hard, decided I probably haven't been pausing and the next three sets were super easy.
I have had, easily, the worst gas of my life the last 4 days. Just constant farts, and BM has just been small nuggets expelled at high velocity between gas.
Week 3 Day 1
BW 204.2
LBBS
280x4x4
Floor press
157x6x4
SGDL
275x8
261x6x2
Heel elevated goblet squat
40x20, 20, 20
63min
Good. Paused first set of floor press, was hard, decided I probably haven't been pausing and the next three sets were super easy.
I have had, easily, the worst gas of my life the last 4 days. Just constant farts, and BM has just been small nuggets expelled at high velocity between gas.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 17
Week 3 Day 2
BW 203.2
Pause bench
170x4x5
HBBS
187x8x3
JM press
96x12
91x12x2
10 min:
DB lateral raise
7x20x3
70min
Got a biceps pump from the lateral raise, because of how I hold on to the cage and lean. I probably cheat the delt involvement by pulling myself with the other arm.
Week 3 Day 2
BW 203.2
Pause bench
170x4x5
HBBS
187x8x3
JM press
96x12
91x12x2
10 min:
DB lateral raise
7x20x3
70min
Got a biceps pump from the lateral raise, because of how I hold on to the cage and lean. I probably cheat the delt involvement by pulling myself with the other arm.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 17
Week 3 GPP 1
BW 203
Echo sprints
20:100s x10
2.18mi
Max 1029, avg 801
8 min abs
Plank 5:50
Seated pulley triceps press down
60x15,15,15,14f
Pulley curl
57x15, 15,15, 15
90 min
Isolation stuff was particularly brutal now that I have the weights that hit target RPE at target reps. Also, added almost .1 mi to my sprints.
Working in the office today. Forgot a fork for my salad that I packed last minute, otherwise I think I did OK cobbling together food for the day, pre-measuring, etc. So much harder. And for only one day a week meal prepping seems like a waste of time.
Week 3 GPP 1
BW 203
Echo sprints
20:100s x10
2.18mi
Max 1029, avg 801
8 min abs
Plank 5:50
Seated pulley triceps press down
60x15,15,15,14f
Pulley curl
57x15, 15,15, 15
90 min
Isolation stuff was particularly brutal now that I have the weights that hit target RPE at target reps. Also, added almost .1 mi to my sprints.
Working in the office today. Forgot a fork for my salad that I packed last minute, otherwise I think I did OK cobbling together food for the day, pre-measuring, etc. So much harder. And for only one day a week meal prepping seems like a waste of time.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 19
Week 3 Day 3
BW 202.6
DL
380x4x3
380x2
Low incline bench
158x5x4
Hack squat
110x12,12,12,6
10 min:
One leg DB RDL
50x16,16,16
65 min
Solid volume increases today. Grip is toasted, for @broseph
Week 3 Day 3
BW 202.6
DL
380x4x3
380x2
Low incline bench
158x5x4
Hack squat
110x12,12,12,6
10 min:
One leg DB RDL
50x16,16,16
65 min
Solid volume increases today. Grip is toasted, for @broseph
Last edited by Allentown on Thu Jan 19, 2023 5:44 am, edited 1 time in total.
- cgeorg
- Registered User
- Posts: 2723
- Joined: Fri Sep 15, 2017 10:33 am
- Location: Pittsburgh, Pa. 39yo
- Age: 40
Re: Powerbuilding III
You can still prep a week/several days of stuff and not have to think about lunch while wfh
- Allentown
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- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Re: Powerbuilding III
- Renascent
- Desperado
- Posts: 2982
- Joined: Sun Jun 21, 2020 10:42 am
- Age: 39
Re: Powerbuilding III
I have more office days than wfh days at this point, but I keep a box of plastic forks at my desk for this very reason.
It's very disheartening to have to check the break room for any unopened sporks left behind by a merciful soul to eat your salad with.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Re: Powerbuilding III
They took my desk away, I need to bring everything in with me every time.
- Clearwater47
- Registered User
- Posts: 383
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
Re: Medically Diagnosed with a Well Developed Appearance
Oh man can I ever relate to this. I have a 12 year old and a 2 year old at home, along with a partner that's not opposed to poking the bear with the 2 year old, lol. And as you know, a 2 year olds tantrum is truly something majestic to behold.Allentown wrote: ↑Tue Jan 10, 2023 4:06 am Parent talk: the 5yo has gotten really bad about asking the 2yo if he wants things. Like a big bowl of ice cream. Or a sucker. Or a new toy. Which, naturally, he can't have. Which, naturally, triggers a tantrum. This happens at least twice a day, every day. At some point I am going to snap and take some of the money from the 5yo piggy bank and take them both to the place and buy it just for the 2yo with the 5yo's money. That might help get it through to him that he can't just offer things to a 2yo that we don't have.
Training looks good.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 20
Week 3 Day 4
BW 204.2
Press
117x5,5,4,4,2
Lever row
62x10x4
DB bench
50x12,12,10,8
10 min:
BB shrug
195x20,20,18 (20, but last 2 were super duper extra cheaty)
70 min
Actually read the spreadsheet today and noticed I was supposed to be doing sets of 5 press this whole time. Well, the first sets are supposed to be 5@7, I had been doing 4@7. Good news is that the same weight felt roughly the same for 5 this week as it did for 4 last week.
Week 3 Day 4
BW 204.2
Press
117x5,5,4,4,2
Lever row
62x10x4
DB bench
50x12,12,10,8
10 min:
BB shrug
195x20,20,18 (20, but last 2 were super duper extra cheaty)
70 min
Actually read the spreadsheet today and noticed I was supposed to be doing sets of 5 press this whole time. Well, the first sets are supposed to be 5@7, I had been doing 4@7. Good news is that the same weight felt roughly the same for 5 this week as it did for 4 last week.
- Allentown
- Likes Beer
- Posts: 10019
- Joined: Fri Sep 15, 2017 8:41 am
- Location: Grindville, West MI. Pop: 2 Gainzgoblins
- Age: 40
Powerbuilding III
Jan 21
Week 3 GPP 2
BW 202.8
30 min incline treadmill walk
15%
1.68mi
One arm lat pull down
48x20x4
8 min abs
Ab wheel
8x9
BFR preacher curl
32x15x4
BFR skull crusher
35x15x
120min?
Curls were brutal.
Had to go inside between abs and curls to argue with a furious 5yo who used all his video game "tokens" playing Mario last night and now doesn't have enough for Pokemon today.
Week 3 GPP 2
BW 202.8
30 min incline treadmill walk
15%
1.68mi
One arm lat pull down
48x20x4
8 min abs
Ab wheel
8x9
BFR preacher curl
32x15x4
BFR skull crusher
35x15x
120min?
Curls were brutal.
Had to go inside between abs and curls to argue with a furious 5yo who used all his video game "tokens" playing Mario last night and now doesn't have enough for Pokemon today.