Author Topic: Greg's Lifting Journal  (Read 12009 times)

Online ptreyesgreg

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #420 on: October 02, 2018, 05:07:37 PM »
Wed 9.26 5:19am
This morning I completed Unf*ck Your Program Int. (4D) as follows:

Shoulder Rehab - Red Micro Bands

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x6 @ 285

DB Rows  10-71, 10-71, 15-71

Superset:
Multi-Grip Chins  3x10
Decline Situps  3x10

Hypers  10

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:29:23.19 h:mm:ss.ms (with 1:00 rest between sets)

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

Thu. 9.27 5:44am
This morning I completed Unf*ck Your Program Int. (5A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3-225, 3-255, 3x5 @ 275

Bench Press  5-45, 3-135, 3-185, 3-225, 3x5 @ 255

Tri-set:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  10-20, 8-20, 10-20
Hypers  3x10 @ 50

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:49:00.20 h:mm:ss.ms (with 1:00 rest between sets)

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

Sat 9.29 7:38am
This morning I completed Unf*ck Your Program Beg. (5B) as follows:

4" Block Pulls  3-135, 2-201, 2-245, 1-335, 1-410, 2x1 @ 430

1.75" Deficit DL  2x3 @ 335

Incline BP  5-45, 3-135, 2-165, 3x5 @ 190

Superset:
DB Hmr Curls w/ Fat Grips  3x10 @ 30
Decline Situps  3x12

Bodyweight: 215.2 Pounds (Down 7.6 pounds from 222.2 on 7/9)

Workout Duration: 0:52:44.76 h:mm:ss.ms (with 1:00 rest between sets)

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

Mon 10.1 5:43am
This morning I completed Unf*ck Your Program Int. (5C) as follows:

Shoulder Rehab - Red Micro Bands

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x5 @ 285

DB Rows  10-77, 10-77, 15-77

Superset:
Lat Pulldowns  3x10 @ 105
Hypers  3x10 @ 50

Bodyweight: 218.0 Pounds (Down 4.2 pounds from 222.2 on 7/9)

Workout Duration: 0:29:50.29 h:mm:ss.ms (with 1:00 rest between sets)

Good last batch of workouts.  I've fallen a bit behind in my journals so this is a mass update.

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

When you taper, will you taper the volume or the intensity, or both? For me, Iíve found that tapering the volume, but keeping intensity high (still hitting some heavy singles close to meet) works best.

Yeah in this case I hit some heavy singles on Saturday and some lighter sumos yesterday.  I have another light SSB squat day tomorrow then I'm going to take it easy for a few days leading into Saturday.  I've had good luck doing what you mention and doing some heavy singles close to the meet.  Lately I've been fighting a cold and am feeling a bit beat up, so I'm just going to rest for a few days after my next workout and see how that does.  Hopefully I'll go into Saturday feeling fresh and strong.
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

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #421 on: October 03, 2018, 12:25:18 PM »
This morning I completed Unf*ck Your Program Int. (5D) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3x5 @ 225

CG Bench Press  5-45, 3-135, 2-185, 3x5 @ 205

Superset:
DB BOLR  3x12 @ 15
DB Tate Press  3x10 @ 15

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 0:37:44.61 h:mm:ss.ms (with 1:00 rest between sets)

Good relatively light workout this morning.  I have been fighting off a head cold for about a week so this workout was light and quick and felt like about what I needed right now.  This was my final workout going into my Untamed Strength deadlift meet this weekend.
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

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #422 on: October 09, 2018, 02:21:16 PM »
This morning I completed Unf*ck Your Program Int. (6A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 2-225, 1-275, 3x4 @ 285

Bench Press  5-45, 3-135, 2-185, 1-225, 3x4 @ 265 (vid below)

Tri-set:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x8 @ 20
Hypers  3x8 @ 50

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:49.52 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Started week 6 of the Unf*ck Int Medium program.  It was good to get back in the gym after the deadlift meet on Saturday.  The meet didn't as well as I'd hoped so I'm happy to put that one in the rearview mirror. :)

Bench and SSB both felt good today and it feels like I'm making progress in both.

https://www.instagram.com/p/BouHtq-hQ8X
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

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #423 on: October 10, 2018, 02:14:58 PM »
This morning I completed Unf*ck Your Program Beg. (6B) as follows:

Superset:
4" Block Pulls  3-135, 3-201, 2-290, 1-335, 3x2 @ 385
Incline BP  5-45, 3-135, 2-175, 3x4 @ 195

Superset:
DB Hmr Curls w/ Fat Grips  3x8 @ 35
Decline Situps  3x10

Bodyweight: 214.6 Pounds (Down 7.6 pounds from 222.2 on 7/9)

Workout Duration: 0:37:50.88 h:mm:ss.ms (with 1:00 rest between sets)

Good short workout today.  The plan called for 3x4 on the block pulls but I only had the strength for 3x2 today.  I'm still dealing with a cold and general sluggishness from the meet so I took what I could get on pulls today.  Really I think on the pulls I might be in a state of overtraining so I'm not going to push those too hard for the next several weeks.  I have 5 more weeks on my current program, including 1RM tests, so I'm going to finish that out and then change up my programming some.
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

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #424 on: October 12, 2018, 02:11:22 PM »
This morning I completed Unf*ck Your Program Int. (6C) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3x4 @ 230

CG Bench Press  5-45, 3-135, 2-185, 3x4 @ 210

Superset:
DB BOLR  3x8 @ 20
DB Tate Press  3x8 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:32:13.18 h:mm:ss.ms (with 1:00 rest between sets)

Good quick workout today.
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

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #425 on: October 14, 2018, 10:18:28 AM »
Yesterday morning I completed Unf*ck Your Program Int. (6D) as follows:

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x4 @ 295

DB Rows  8-87, 8-87, 10-87

Superset:
Lat Pulldowns  3x8 @ 110
Hypers  3x10 @ 35

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:30:07.86 h:mm:ss.ms (with 1:00 rest between sets)

Another good quick workout today.  Sumos were light but felt like they were effective on my hips, glutes, and hammies.

Today is a rest day from lifting and I plan to do a good trail run with the dogs.
« Last Edit: October 14, 2018, 10:20:32 AM 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

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #426 on: October 15, 2018, 05:38:23 PM »
This morning I completed Unf*ck Your Program Int. (7A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 2-225, 1-265, 3x3 @ 295 (vid below)

Bench Press  5-45, 3-135, 2-185, 1-225, 1-255, 3x3 @ 270 (vid below)

Superset:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:47:26.10 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Was feeling strong on both ssb squats and bench.  I'm excited to be entering the final stretch of this program.  In week 11 I'll be testing my 1RM.  I still have a ways to go but the next several weeks will be getting progressively heavier.

https://www.instagram.com/p/Bo9KeyMhW6T
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

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #427 on: October 17, 2018, 08:09:22 AM »
Last night I completed Unf*ck Your Program Beg. (7B) as follows:

Wagon Wheel Deadlifts  3-135, 3-225, 2-315, 3x2 @ 405

Close Grip BP  5-45, 3-135, 3-165, 2-185, 3x3 @ 215

Superset:
DB Hmr Curls  10-35, 2x10 @ 40
Decline Situps  3x10

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:39:15.83 h:mm:ss.ms (with 1:00 rest between sets)

Had a good workout at Untamed Strength.  I enjoyed using the Wagon Wheels and the Texas Deadlift Bar again.

After working out I was super hungry and ate 2 Arbys Regular Roast Beef Sandwiches...to support my gains of course. :)
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

  • Newbie
  • *
  • Posts: 424
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #428 on: October 22, 2018, 02:40:44 PM »
10.18 5:55a
This morning I completed Unf*ck Your Program Int. (7C) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3-215, 3x3 @ 235

Incline BP  3-45, 3-135, 3-165, 3x3 @ 200

Superset:
DB BOLR  3x10 @ 20
DB Tate Press  3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:36:03.82 h:mm:ss.ms (with 1:00 rest between sets)

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

10.20 7:20a
This morning I completed Unf*ck Your Program Int. (7D) as follows:

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x3 @ 300

DB Rows  3x10 @ 87

Superset:
Lat Pulldowns  3x10 @ 115
Hypers  3x15 @ 35

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:32:10.71 h:mm:ss.ms (with 1:00 rest between sets)

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

10.21 7:01a
This morning I completed Unf*ck Your Program Int. (8A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  3-45, 3-135, 3-185, 2-225, 1-275, 2x3 @ 305 (vid below)

Bench Press  5-45, 3-135, 2-185, 1-225, 1-255, 2x3 @ 280 (vid below)

Superset:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x8 @ 20

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 1:02:25.58 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/BpMvQ-8hLUM

Good past couple of workouts.  I've fallen behind a bit in my journal so I'm catching up here.
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/