Author Topic: Greg's Lifting Journal  (Read 14600 times)

Online ptreyesgreg

  • Newbie
  • *
  • Posts: 454
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #450 on: December 05, 2018, 12:33:50 PM »
6:02 am - Home

This morning I completed Baker BB Club Basic Barbell Wk101_B as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  4-135, 3-225, 2-275, 1-315, 1-365, 2-405 (2+)

SSB Squats  4-135, 3-165, 2-195, 1-215, 5x5 @ 240, 10-195

Weighted Hypers  3x10 @ 50 Pounds

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 0:51:03.85 h:mm:ss.ms (with 1:00 rest between sets)

Tough workout today.  There is no fool like a damn fool and that is me. :D  With my new shoulder band exercises my left shoulder had been feeling much better.  Given that, I added OHP back in to my workouts per this program.  Monday's Volume Press day was just too much for my shoulder, though, and it has been in bad pain ever since.  This impacted my block pulls today, so I only got the required 2 reps on my heaviest set and didn't push for any plus reps.  I also went with SSBs to take it easier on my shoulder there too.

I'm going to have to take out OHP again and substitute in incline/decline bench presses at various angles instead.

https://www.instagram.com/p/BrAnR9pgpBT/
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 Andrew

  • Member
  • ***
  • Posts: 1460
  • Height: 6'2"
  • Weight: 217
Re: Greg's Lifting Journal
« Reply #451 on: December 07, 2018, 09:53:34 PM »
sorry to hear of the shoulder pain Greg. why do we do this to our selves?  :S

we got some kind of sickness  ;D
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ptreyesgreg

  • Newbie
  • *
  • Posts: 454
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #452 on: December 09, 2018, 11:16:40 AM »
sorry to hear of the shoulder pain Greg. why do we do this to our selves?  :S

we got some kind of sickness  ;D

That's definitely the truth Andy! :)  It's called the "Iron Bug".  Once it takes ahold of you I don't know that it ever leaves.

Seriously though I think the root of my problem is the damn OHP.  I'm going to eliminate it from my programming (again) and go back to substituting a mix of Incline and Decline Bench for it and I think I'll be back on the right track.
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: 454
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #453 on: December 09, 2018, 11:17:09 AM »
1:17 pm - Home
 
Friday afternoon I completed Baker BB Club Basic Barbell Wk101_C as follows:

Shoulder Rehab - Red micro bands

Decline Bench Press  5-45, 4-135, 3-175, 2-205, 3-225 (2+)

Bench Press Pin Presses  5-135, 3-185, 1-205, 5x3 @ 230

Superset:
Dips  3x5
DB French Press  3x10 @ 30

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:47:23.29 h:mm:ss.ms (with 1:00 rest between sets)

This workout was challenging because my left shoulder was still pretty balky at that point.  I only pushed my + set on Decline Bench by one rep to 3.  Also, on my Bench Press sets I did pin presses instead to avoid the pain point when I lowered the bar to my chest.

https://www.instagram.com/p/BrGg0QAgzi8/

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

12:42 pm - Home
 
Yesterday I completed STronger in 30 Days (Week 2) as follows:

Bench Press  5-45, 5-135, 3-155, 2-190, 1-225, 5-245, 3-245, 3x3 @ 235

Bench Press (Reactive SlingShot)  4x3 @ 250

Superset:
Incline DB BP  No sets here -- triceps and shoulder wouldn't cooperate
Incline Db Rows  3x10 @ 50

Superset:
Pushups  3x10
Rolling DB Extensions  3x10 @ 20

Superset:
Multi-Grip Chins  5x5
DB BOLR  5x8 @ 15

DB Hammer Curls  3x10 @ 30

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 1:22:29.85 h:mm:ss.ms (with 1:00 rest between sets)

A fairly good workout today.  My shoulder is starting to feel a little better.  This was my second bench day in a row, however, so I wasn't able to get 5x5 @ 245 as planned.  Instead I got one set of 5 there and then a set of 3.  I lowered the weight to 235 and did 3x3.  I'll just repeat this workout next week when my shoulder is stronger and I'm more healed up.  I'm just happy I was able to get some solid work in and seem to be on the mend.

https://www.instagram.com/p/BrJFE8vAa25/
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: 454
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #454 on: December 10, 2018, 12:41:45 PM »
This morning I completed 531 Concurrent/BBM Strength Training (C34_1A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
Decline Bison Bar BP  5-45, 3-135, 3-165,
         5x10 @ 155, 2x10 @ 145, 3x10 @ 135
Superset w/
DB BOLR  5x8 @ 10

Superset:
Incline DB BP  5-30, 4x8 @ 20
Multi-Grip Chins  7, 6, 5, 4, 4 (Recon Ron Wk. 2)

Superset:
Triceps Pressdowns  3x8 @ 70
Upright Rows  3x8 @ 95

Bodyweight: 212.0 Pounds (Down 10.2 pounds from 222.2 on 7/9)

Workout Duration: 0:47:01.73 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today!  I changed up my programming some and am stepping away from the Baker Barbell Club programming for the time being and am resuming use of the 531 Concurrent program.  I'm using the 531 plan for my Dynamic Effort Assistance and Accessory work.  I'm using the Barbell Medicine Strength Program V2 for the progression on my Max Effort lifts (Bench, Squats, and Deadlifts).

Today was a Dynamic Effort bench day.  The goal was to do 10x10 with 155 on decline bison bar bench.  After the first 5 sets I was feeling like I didn't have much left in the tank so I dropped down to 145 for 2x10 and then to 135 for 3x10.  By the end of that I had some major pumpage in the chest and tris going on.
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: 454
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #455 on: December 11, 2018, 02:24:57 PM »
9:36 am - Home

This morning I completed 531 Concurrent/BBM Strength Training (C34_1B) as follows:

Shoulder Rehab - Red micro bands

(Max Effort Deadlifts)
4" Block Pulls  3-155, 3-205, 3-245, 3-275, 3-315, 3-355, 5-385, 3-365

(Dynamic Effort Squats)
SSB Squats  3-45, 3-135, 8x3 @ 205

Superset:
Weighted Hypers  3x10 @ 50 Pounds
Decline Situps  3x10

Bodyweight: 212.8 Pounds (Down 9.4 pounds from 222.2 on 7/9)

Workout Duration: 0:54:51.73 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I woke up with a very sore throat and called in sick to work.  I drank a shake and got some energy and then decided to give a workout a go to see how it felt.  The block pulls felt OK.  The BBM Program (week 1) works up to 3 sets of 5.  I did a set of 5 for the heaviest set and sets of 3 for the 2 lighter heavy sets.  This felt like what my body could handle.  The SSBs felt good up until set 6 when my left hammy started to bark a bit.  I pushed through that and then used the hypers to stretch out the hammies some.  I might try to do some yoga later to stretch things out more.
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: 454
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #456 on: December 13, 2018, 12:48:28 PM »
6:27pm - Untamed Strength

Last night I completed 531 Concurrent/BBM Strength Training (C34_1C) as follows:

(Max Effort Bench)
Bench Press  5-45, 3-135, 3-155, 2-185, 1-225, 3-265, 3-255, 3-250

CGBP  3x8 @ 185

Superset:
Chins  3x6
Shrugs  3x8 @ 225

Superset:
DB Hammer Curls  3x12 @ 20
DB BOLR  3x10 @ 10

Bodyweight: 211.0 Pounds (Down 11.2 pounds from 222.2 on 7/9)

Workout Duration: 0:47:42.76 h:mm:ss.ms (with 1:00 rest between sets)

Good workout at Untamed Strength last night.  My left shoulder has been really bugging me lately, to the point where it is super painful at night and very tough to sleep.  I think the OHP originally injured it and now Deadlifts are aggravating it.  I'm able to bench OK with it although I seem to lose some of my top-end strength.  Thus, even though the program called for sets of 5 for my top 3 sets I did sets of 3 to keep from causing more problems for the shoulder.

I really notice it on accessories such as Incline DB BP, triceps extensions, etc. so I'm taking it easy on those.
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/