Author Topic: Greg's Lifting Journal  (Read 9354 times)

Offline Anthony21

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Re: Greg's Lifting Journal
« Reply #345 on: June 10, 2018, 03:12:45 PM »
Stop having programming ADD lol jk.

Gotta do what you enjoy when it comes to training.

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Re: Greg's Lifting Journal
« Reply #346 on: June 11, 2018, 12:13:52 PM »
This morning I completed 531 4 Day Full Body (C29_3A) as follows:

Superset:
4" Block Pulls  3-155, 3-195, 3-230, 3-290, 3-335, 3-365, 3-335, 3-290
Fat Bar Bench Press 5-115, 5-130, 5-160, 5-200, 5-220, 5-245, 5-220, 5-200

Tri-set:
Multi-Grip Chins  3x10
Incline DB BP 3x6 @ 45
Back Raises 3x12

Bodyweight: 218.6 Pounds (Down 2.4 pounds from 221.0 on 5/30)

Workout Duration: 47:00.01 mm:ss (with 1:00 rest between sets)

*******************

Stop having programming ADD lol jk.

Gotta do what you enjoy when it comes to training.

That's my trouble is that I enjoy both 531 and Sheiko.  531 seems better for my joint health and just feeling good but Sheiko seems to work better for pushing strength gains.  Oh well...knowing me I'll come up with some sort of conglomeration. :D
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #347 on: June 13, 2018, 05:25:14 PM »
Yesterday evening I completed 531 4 Day Full Body (C29_3B) as follows:

Squats  5-135, 5-155, 3-165, 5-205, 3-235, 2-275, 2x3 @ 225

Light Bench Press 5-45, 5-95, 5-135, 3-155, 2x5 @ 185

Tri-set:
Multi-Grip Chins  3x7
KB French Press 3x7 @ 44
Leg Raises  3x7

Bodyweight: 218.4 Pounds (Down 2.6 pounds from 221.0 on 5/30)

Workout Duration: 47:06.61 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength.  The gym was hot and that sapped my strength some but it was good to get a workout in.  I saw Andy there for the first time in a while so that was cool too.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online Andrew

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Re: Greg's Lifting Journal
« Reply #348 on: June 14, 2018, 08:51:30 AM »
Good seeing you down there at Untamed. Damn it was hot
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

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Re: Greg's Lifting Journal
« Reply #349 on: June 14, 2018, 11:49:41 AM »
This morning I completed 531 4 Day Full Body (C29_3C) as follows:

Superset:
Fat Bar Bench Press 5-110, 5-130, 3-160, 5-195, 3-220, 5-245 (1+), 3x5 @ 195
1.75" Deficit Deadlifts 3-135, 3-155, 3-185, 3-235, 3-275, 3-295, 3-275, 3-235

Tri-set:
DB OHP  3x7 @ 30
DB Hammer Curls 3x10 @ 20
Back Raises 3x12

Bodyweight: 219.6 Pounds (Down 1.4 pounds from 221.0 on 5/30)

Workout Duration: 44:14.08 mm:ss (with 1:00 rest between sets)

Good workout today.  I've got one more workout to go on this Cycle.  I'm still trying to decide what I'm going to do next; either another cycle (or more of 531) or a Sheiko program that I've got lined out.  We'll see. :)

*******************

Good seeing you down there at Untamed. Damn it was hot

You're not lying about that! :)  I was sweating big time by the end of that workout.  After I left there I stopped by Popeyes chicken and loaded up.  The heat and all left me hungry as hell for some reason.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #350 on: June 16, 2018, 08:25:21 PM »
This morning I completed 531 4 Day Full Body (C29_3D) as follows:

SSB Squats  5-95, 5-115, 5-135, 5-165, 5-185, 5-215, 5-185, 5-165

Fat Bar Incline BP 5-90, 5-110, 3-130, 5-165, 3-185, 3-210 (1+)
    FSL Sets: 3x5 @ 165

Tri-set:
KB French Press   3x12 @ 35
Upright Rows  3x6 @ 110
Decline Situps 3x10

Bodyweight: 217.6 Pounds (Down 3.4 pounds from 221.0 on 5/30)

Workout Duration: 49:58.66 mm:ss (with 1:00 rest between sets)

Good workout today.  This was my final workout of the cycle.  I debated which program/template to go with next and went back and forth between 531 (1000% Awesome, Builiding the Monolith, etc.) and Sheiko but decided to stick with a variation on 4 Day Full Body from 531 Forever.  It'll involve some SSL sets, Jokers, variations including SSB Squats, Incline Bench, and a lot of good hard work.  I'll move back to Sheiko closer to my next meet but in the meantime doing lots of sub-max 531-style work will do me good.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #351 on: June 19, 2018, 08:19:39 AM »
Yesterday morning I completed 531 4 Day Full Body (C30_1A) as follows:

Superset:
Bench Press   5-115, 5-130, 5-165, 5-175, 5-205, 3x4 @ 230
Band Facepulls   5x20

Superset:
SSB Squats   5-135, 5x5 @ 195
DB OHP   5x8 @ 30

Back Raises 3x15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 38:50.91 mm:ss (with 1:00 rest between sets)

Excellent workout today.  On my previous cycle I ran a version of 4 Day Full Body from the Wendler Forum.  Now I'm switching to the version in the Forever 531 book and I think I'll like it better.  It uses 5's more than PR sets.  I like the mix of exercises and think it'll do me some good.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #352 on: June 19, 2018, 12:43:21 PM »
This morning I completed 531 4 Day Full Body (C30_1B) as follows:

Superset:
4" Block Pulls  3-165, 3-201, 3-245, 3-265, 3-300, 3x4 @ 340
Incline BP  5-95, 5-125, 5x5 @ 165

Triset:
KB French Press 3x15 @ 35
Multi-Grip Chins  3x8
Back Raises 3x15

Bodyweight: 218.0 Pounds (Down 3.0 pounds from 221.0 on 5/30)

Workout Duration: 37:01.90 mm:ss (with 1:00 rest between sets)

Good quick workout.  This week I'm leaving out my joker reps so things are going more quickly than they will in the coming weeks.  The exercise choices are really feeling good.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Anthony21

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Re: Greg's Lifting Journal
« Reply #353 on: June 19, 2018, 05:07:27 PM »
I'm glad to read that you're sticking with 5/3/1.

Very soild training as always man.

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Re: Greg's Lifting Journal
« Reply #354 on: June 20, 2018, 08:50:27 AM »
I'm glad to read that you're sticking with 5/3/1.

Very soild training as always man.

Thanks Anthony.  Yeah I'm liking the feel of this program.  531 is serving me well right now.  My strength is building up and more importantly my nagging injuries in my shoulders, elbows, and chest feel like they're healing up.  I think some more cycles doing SSL sets and even multiple sets of LSL (I'm not sure if that's a term but it's my top set for the day or Last Set Last) will help my strength.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #355 on: June 22, 2018, 10:11:40 AM »
Yesterday morning I completed 531 4 Day Full Body (C30_1C) as follows:

Squats   5-135, 5-155, 3-185, 5-205, 3x4 @ 245

Superset:
BP   5-115, 5-165, 5x5 @ 205
DB Hammer Curls   3x15 @ 20

DB BOLR   3x10 @ 15

DB Shrugs   15-50, 15-55, 15-60

Bodyweight: ??? Pounds (Down ??? pounds from 221.0 on 5/30)

Workout Duration: 57:46.15 mm:ss (with 1:00 rest between sets)

I had a good workout at Untamed Strength with my son.  I took the day off from work because we had to drop my wife off for a medical procedure.  We were looking to kill some time while waiting for her, so I talked him into going to the gym with me.  I got in my normal workout while he was able to shadow me and do his lifts with kettle bells and dumbbells.  Alan was cool and let me bring him in there so that was nice.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #356 on: June 23, 2018, 03:25:35 PM »
This morning I completed 531 4 Day Full Body (C30_1D) as follows:

1.5" Deficit Deadlifts   3-135, 3-225, 5x3 @ 315

Decline Benchpress   5-45, 5-95, 5-115, 5-135, 5-155, 5-175, 3x4 @ 195

Superset:
Lat Pulldowns   12-90, 4x10 @ 90
Decline Situps   5x10

DB BOLR   3x10 @ 15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 46:23.72 mm:ss (with 1:00 rest between sets)

Another good workout at Untamed Strength this morning.  I started off with my SSL sets of Deficit Pulls and then moved on to my primary lift of the day which was Decline Bench.  I tweaked my shoulder the other day and since declines are easier on my shoulders than inclines I went with those.
« Last Edit: June 25, 2018, 01:52:53 PM by ptreyesgreg »
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #357 on: June 25, 2018, 02:04:04 PM »
This morning I completed 531 4 Day Full Body (C30_2A) as follows:

Bench Press   5-115, 5-135, 5-165, 5-190, 5-220, 3x3 @ 245

Tri-set:
SSB Squats   3-135, 3-185, 7x5 @ 205 (Smolov Jr. 1B)
DB BOLR 5x10 @ 15
KB French Press 5x10 @ 35

Back Raises 3x15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 45:22.64 mm:ss (with 1:00 rest between sets)

Great workout today.  Bench seems to be doing well and my left shoulder and elbow were both feeling better today so that is a win.

I modified my SSL sets a bit to use the Smolov Jr. %'s and sets/reps.  This will allow me to get some extra work in without drastically changing my workouts.  I will do one Smolov Jr. workout for each SSL exercise per week.  That means it'll take me 12 weeks to complete a Smolov Jr. cycle instead of the "normal" 3 weeks.  This will be much easier on the body though and dovetails nicely with my 531 program.  I skipped week 1 of Smolov Jr. to align with my 531 cycles.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #358 on: June 26, 2018, 04:42:32 PM »
This morning I completed 531 4 Day Full Body (C30_2B) as follows:

Superset:
4" Block Pulls  3-160, 3-205, 3-245, 3-280, 3-320, 3x3 @ 360
Incline BP  5-95, 5-135, 7x5 @ 175

Triset:
DB OHP  5x8 @ 30
DB Hammer Curls 5x10 @ 20
Decline Situps  5x10

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 42:56.22 mm:ss (with 1:00 rest between sets)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Anthony21

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Re: Greg's Lifting Journal
« Reply #359 on: June 26, 2018, 10:54:15 PM »
Making Smolov work with 5/3/1, nice.

Training is looking solid man. How are things feeling now that you're back into the groove of things post meet?