Iron Sanctuary

Journals => Journals => Topic started by: ptreyesgreg on December 06, 2017, 06:51:03 PM

Title: Greg's Lifting Journal
Post by: ptreyesgreg on December 06, 2017, 06:51:03 PM
I've been a member here for a long-time but have mainly been a lurker.  I've finally decided to take the plunge and start logging my workouts here.  I've been posting them on BB.com for a while now but those journals aren't near as lively as they once were and I think it's time for a change for me.  So to get things rolling...

This afternoon I completed 531 Building The Monolith (Cycle 26 - Week 6C) as follows:

Tri-set:
Squats 5-135, 3-155, 2-185, 2-225, 1-255, 3-285, 10-215
Band Facepulls 25, 25, 25, 25
Incline Fat Bar BP 5-105, 5-125, 5-145, 12 sets of 5 @ 180

Multi-Grip Chins 5-45, 5-45, 5-45, 5-45, 5-45

Bodyweight: 204.6 Pounds (Down 16.0 Pounds from 7/9) Overshot carbs a bit past few days

Workout Duration: 47:24.41 h:mm:ss (with 1:00 rest between sets)

Good workout today. This was my final workout of Monolith. The ebola came back to bite me and left me with a sinus infection that knocked me out of commission for the past several days. I really should have rested today too but instead I went home at lunch and knocked this workout out.

Squats felt OK. For my final set though I just didn't have 20 in me. My sinus infection is in my face behind my left cheek/eye and by rep 10 my sinuses were barking. I said screw it and stopped at 10. I hated to end this program on that note but I still feel like I gained a lot out of it.

Incline BP felt good. I did my full 12 sets of 5 there so that was good. I also hit all reps on my chins. I was out of time and pooped by this point so I skipped shrugs. It still feels like I got some good work in, so I'll take it.

My next workout will be the start of my meet prep work.  I've got two meets coming up in January...a push/pull meet on Jan 13 and a full PL meet on 1/27.  It's going to be a busy time between now and then getting ready.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on December 06, 2017, 06:55:41 PM
Welcome to the I-S journals!  2 meets in the same month?  Wowza!
Title: Re: Greg's Lifting Journal
Post by: FLEX on December 06, 2017, 06:57:24 PM
Welcome to the journals.
Title: Re: Greg's Lifting Journal
Post by: Dave on December 06, 2017, 06:58:34 PM
Hey buddy ;D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 06, 2017, 07:30:15 PM
Welcome to the I-S journals!  2 meets in the same month?  Wowza!

Thanks. Yeah the 2 meets are going to be challenging.  What happened there was I was already signed up for the meet on 1/27, then Mark Bell announced the ST Classic Push/Pull.  I couldn't pass up the chance to go there and compete and am planning to use it as a warm  up for the full meet on 1/27.  That is my plan at least.


Welcome to the journals.

Thanks Flex.  I'm looking forward to participating over here.


Hey buddy ;D

Hey Dave.  Yeah I finally decided to take the plunge and start entering my logs over here.  There seem to be more PLers over here which will be helpful to follow along with.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on December 06, 2017, 07:50:34 PM
You lucky dog.  I'd do a meet a day to be able to share a platform with those guys.  Just to be there would be super cool.  If I ever make it to CA, I'll be sure to visit ST.  Love the stuff they are doing there.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on December 06, 2017, 07:59:38 PM
Welcome buddy! Good to see ya over here
Title: Re: Greg's Lifting Journal
Post by: John on December 06, 2017, 09:02:20 PM
Hey Greg good to see you over here!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 06, 2017, 10:34:45 PM
You lucky dog.  I'd do a meet a day to be able to share a platform with those guys.  Just to be there would be super cool.  If I ever make it to CA, I'll be sure to visit ST.  Love the stuff they are doing there.

Yeah I definitely count my blessings on that one.  I'm about an hour away from ST gym so I go there on Sundays when I can.  It's a great experience to lift around such strong lifters.  Definitely go by there and check it out if you're in the area.

Welcome buddy! Good to see ya over here

Thanks Shawn.  I'm happy to be over here.

Hey Greg good to see you over here!

Thanks John.  I'm looking forward to logging my workouts over here and getting inspiration from you guys that are stronger than me. :)
Title: Re: Greg's Lifting Journal
Post by: piperdown on December 07, 2017, 07:57:14 AM
Welcome to the IS Journals  :)
Title: Re: Greg's Lifting Journal
Post by: Bando on December 07, 2017, 08:49:12 AM
Welcome to IS, looking forward to following along.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 07, 2017, 05:04:51 PM
Welcome to the IS Journals  :)

Thanks Eric.

Welcome to IS, looking forward to following along.

Thanks Bando.

I'm definitely happy to be here and look forward to checking out your journals.
Title: Re: Greg's Lifting Journal
Post by: Andrew on December 07, 2017, 05:41:22 PM
Welcome aboard Greg. Good luck with the meet prep
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 08, 2017, 02:20:52 PM
This morning I completed 531 1000% Bastardo Peak (C27_1A) as follows:

Superset:
Deadlifts   3-155, 3-205, 3-245, 3-295, 4 sets of 3 @ 335
     Note: All sets were Conventional 4" Block Pulls
Fat Bar Incline BP  5-105, 5-135, 4 sets of 6 @ 185

Tri-set:
French Press    10-65, 10-65, 10-65, 10-65
Multi-Grip Chins  7-45, 7-45, 7-45, 7-45
Decline Situps    10, 10, 10, 10

Bodyweight: 203.4 Pounds (Down 17.2 Pounds from 7/9)

Workout Duration: 41:42.67 mm:ss (with 1:00 rest between sets)

Good workout today and a good start to my new meet-prep/peaking program.  This is 5's week on a basic 531 setup so it was not too heavy.  With this program I'm doing multiple sets at my heaviest weight of each of the main lifts.  Today that meant a 4x3 on Deads.

The deads felt great today.  I had no hip/low back/QL pain so that was awesome.  Now I can start focusing on getting more weight on the bar and peaking by mid-January.

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

Welcome aboard Greg. Good luck with the meet prep

Thanks Andrew. :)  I'm glad to be here and am ready to give my meet prep a good ride and see where I wind up.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on December 08, 2017, 09:01:00 PM
Nice pulls Greg! Another crazy named program in the works, looking forward to the prep!
Title: Re: Greg's Lifting Journal
Post by: Dave on December 08, 2017, 09:02:58 PM
There's a 531 in there somewhere ;D   Nice work Greg!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 08, 2017, 09:09:41 PM
Nice pulls Greg! Another crazy named program in the works, looking forward to the prep!

Thanks Shawn.  You know me...always going for the programs with the cool name. :D  This one's a concoction of some of my greatest hits from over the years so I gave it a special name.  I think it should get me where I need to be as long as the old body holds up.


There's a 531 in there somewhere ;D   Nice work Greg!

Thanks Dave. :)  The key part of it today was the "3".  For deads I'm mainly sticking with sets of 3 this time.  My form always feels strongest with 3 or less reps and I figure that'll give me the best shot of getting to January with no injuries.
Title: Re: Greg's Lifting Journal
Post by: Dave on December 08, 2017, 09:19:23 PM
I hear you on the 3s.  Even 5s feel like a grind sometimes. I have 7s tomorrow with squats and I'm already winded lol
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 09, 2017, 09:28:50 PM
This morning I completed 531 1000% Bastardo Peak (C27_1B) as follows:

Bench Press      5-135, 4-155, 3-185, 1-210, 5x4 @ 245, 3x6 @ 185

Squats      5-135, 3-185, 4x6 @ 235

Superset:
Bent Over Rows   10-135, 8-185, 8-205, 8-225, 8-225
KB French Press   10-44, 10-44, 10-44, 10-44

Superset:
GHD Hypers   10, 10, 10
Chins   10, 10, 10

Bodyweight: 203.4 Pounds (Down 17.2 Pounds from 7/9)

Workout Duration: 1:12:44.51 mm:ss (with 1:00 rest between sets)

Great workout today with my brother at Alan Thrall's Untamed Strength gym.  Alan got a bunch of new calibrated Troy plates in so it was fun to workout with those. :)

Today was heavy bench and light squat day.  Bench felt great.  My brother looked like he was getting a little tired of spotting me, so I skipped my top 2 SlingShot sets but I got a lot of "regular" bench work in.  I did 3 backoff sets at 185 instead.  It feels like my strength is building nicely there and my form is feeling pretty good.

The light squats felt good and my hips and back felt great.

All in all, a great day of lifting.

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

I hear you on the 3s.  Even 5s feel like a grind sometimes. I have 7s tomorrow with squats and I'm already winded lol

Yeah on the deads the triples are my sweet spot.  I do 5's sometimes but with anything above 80% I usually stick to triples or less.

I hope those sets of 7's went well.  I'll have to check out your log.
Title: Re: Greg's Lifting Journal
Post by: John on December 09, 2017, 10:14:27 PM
You always have the most interesting names of your workouts and diets  :P

Still so cool you get to train at Thralls place.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 10, 2017, 09:33:22 AM
You always have the most interesting names of your workouts and diets  :P

Still so cool you get to train at Thralls place.

Thanks John. :)  Yeah I named that one myself.  My current program is a combination of a couple of Wendler templates (1000% Awesome and his 4 Day Full Body) and some other assistance work that has worked well for me so it is definitely a bastardized program.  I think it'll help me peak nicely for January.

I really enjoy training at Alan's gym.  I hadn't been there in a few months so I talked my brother into making the trip down yesterday.  We damn near had the place to ourselves.  Just Alan and a few Strongman trainees were there so that was nice.  I still like training at home the best but it's nice to go to Alan's or over to Mark Bell's ST gym when I can.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 10, 2017, 04:26:22 PM
This morning I completed 531 1000% Bastardo Peak (C27_1C) as follows:

Superset:
Decline Bench Press   5-115, 5-120, 5-145, 5-160, 5-180, 5x4 @ 205, 3x10 @ 165
Speed Deadlifts   3-155, 3-205, 3-245, 4x4 @ 295

Triset:
Low Cable Rows   10-60, 10-85, 10-110
DB OHP   10-30, 10-30, 10-30
Ab Wheel   10, 10, 10

Bodyweight: 206.2 Pounds (Down 14.4 Pounds from 7/9)

Workout Duration: 45:42.74 mm:ss (with 1:00 rest between sets)

Good workout today.  Things were sore from yesterday so the Decline Bench felt good to stretch out the chest and the tris and the deads felt good to stretch out the legs.  A good quick no-nonsense workout.

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

After lifting I took the dogs for a run.  We ran 3.39 miles in 40m:47s, climbed a total of 141 ft, and burned an estimated 620 kcal.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on December 10, 2017, 05:33:19 PM
 Nice work Greg, donít know how young benched again after that huge flat bench volume! Guess declines would have been a good blood flow exercise to flush the DOMS! My sore chest did me in today lol
Title: Re: Greg's Lifting Journal
Post by: piperdown on December 11, 2017, 07:58:52 AM
Back to back bench = no joke!
Moving some good volume and killing it on conditioning Greg  :thumbsup:
Title: Re: Greg's Lifting Journal
Post by: Dave on December 11, 2017, 09:46:43 AM
Solid work Greg!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 12, 2017, 01:06:11 PM
This morning I completed 531 1000% Bastardo Peak (C27_1D) as follows:

Tri-set:
Squats  5-135, 4-155, 3-190, 2-205, 1-235, 5x4 @ 265
Band Facepulls  25, 25, 25, 25
Bench Press 5-115, 4-155, 3-190, 4x6 @ 210

Superset:
Squats  3x6 @ 205
Upright Rows  8-95, 8-95, 8-95

Superset:
KB French Press 8-50, 8-50, 8-50
Hypers   10, 10, 10


Bodyweight: 204.4 Pounds (Down 16.2 Pounds from 7/9)

Workout Duration: 55:24.26 mm:ss (with 1:00 rest between sets)

Tough workout today but a good one.  I went to the doctor yesterday and it turns out I have a sinus infection so he started me on antibiotics.  Those always make me feel a little weaker so squats today were extra challenging.  I used my shorter 12.5" box and all my squats were to that depth so that was a big win to get all the reps in.

Bench felt a little tough too but it was nice to get the blood flowing in the pecs and tris.  All in all a good workout.

Tomorrow starts 3's week so the weights will go up a bit.

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

Nice work Greg, donít know how young benched again after that huge flat bench volume! Guess declines would have been a good blood flow exercise to flush the DOMS! My sore chest did me in today lol

Thanks Shawn. :)  Yeah this program has me doing some sort of benching every session.  I wasn't too sore going into that session but the day after I definitely was sore.  My rest day was very welcome.  Then I hit it again today with some higher rep sets to get the blood flowing.

Back to back bench = no joke!
Moving some good volume and killing it on conditioning Greg  :thumbsup:

Thanks Eric. :)  Yeah the programming is going well lately.  It feels like the strength and cardio are both on the rise.  I just have to keep it rolling now...

Solid work Greg!

Thanks Dave. :)
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on December 12, 2017, 06:23:05 PM
Solid work and great job on the weight loss. Pushing iron while sick is tough work!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 12, 2017, 06:50:33 PM
Solid work and great job on the weight loss. Pushing iron while sick is tough work!

Thanks Ron. :)  Yeah I'm still trying to eat clean but I'm slowly starting to add weight back on ahead of my January meets.  I need to keep it below 220 though.

I'm definitely ready to be done with this sinus infection.  The lifting hasn't been as tough as it could have been but my recovery has been suffering.  Hopefully the antibiotics do their stuff quickly. :)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 13, 2017, 01:16:07 PM
This morning I completed 531 1000% Bastardo Peak (C27_2A) as follows:

Superset:
Deadlifts   3-155, 3-205, 3-245, 3-270, 3-315, 4 sets of 3 @ 355
     Note: All sets were Conventional 4" Block Pulls
Fat Bar Incline BP  5-105, 5-135, 5-175, 5 sets of 5 @ 200

Tri-set:
Tricep Pushdowns  10-70, 10-70, 10-70
Multi-Grip Chins  5-45, 6-45, 6-45
Decline Situps    10, 10, 10

Bodyweight: 207.0 Pounds (Down 17.2 Pounds from 7/9)

Workout Duration: 48:22.77 mm:ss (with 1:00 rest between sets)

Good workout today.  The deads felt good and I was able to do DOH on all reps except for the last rep of the last set where I lost my grip and used mixed for a do-over of the final rep.  My elbows and chest were a little sore on IBP but I got all my reps in so that was good.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 15, 2017, 01:56:00 PM
This morning I completed 531 1000% Bastardo Peak (C27_2B) as follows:

Tri-set:
Bench Press   5-115, 4-140, 3-170, 2-205, 1-225, 5x3 @ 255
Band Facepulls  25, 25, 25, 25
Hypers        10, 10, 10, 10

SlingShot BP  3-280, 3-295 (vid below)

Tri-set:
Bench Press 3x6 @ 205
Squats      5-135, 3-175, 1-225, 5-250, 5-250
Bent Over Rows   7-205, 3x10 @ 205

Superset:
Squats  3x3 @ 250
DB OHP  4x8 @ 30

Bodyweight: 206.0 Pounds (Down 14.6 Pounds from 7/9)

Workout Duration: 1:08:57.55 mm:ss (with 1:00 rest between sets)

Very good workout today.  It was bench day with some lighter supplemental squats thrown in.  Bench felt very good.  My right shoulder was a little sore but the facepulls helped loosen that up.  I did 5x3 at 255 for my main worksets then a couple of heavier SlingShot sets and some backoff FSL sets.  On the 295 SlingShot set it felt like I could have gone for 5 reps but I stopped at the scheduled 3...at this stage I don't want to overdo it and injure something.

This program that I came up with has a lot of work (maybe too much) but I'm getting it all done.  It feels like I'll come out the other end stronger so that's a win.

https://www.instagram.com/p/Bcud1E7n_oW (https://www.instagram.com/p/Bcud1E7n_oW)
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on December 15, 2017, 05:14:10 PM
Looking strong with the SS Greg! Solid session, even hit some skwaaats!
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on December 15, 2017, 10:14:33 PM
Monster bench volume!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 16, 2017, 12:46:31 PM
This morning I completed 531 1000% Bastardo Peak (C27_2C) as follows:

Superset:
Decline Bench Press   5-105, 4-125, 3-145, 2-175, 1-195, 5x3 @ 225
Speed Deadlifts   3-155, 3-225, 3-275, 5x3 @ 315

Quad-set:
Decline Bench Press   3x6 @ 185
Low Cable Rows   3x10 @ 120
DB OHP   3x10 @ 30
Ab Wheel 3x10

Bodyweight: 207.6 Pounds (Down 13.0 Pounds from 7/9) Ate BIG at Company Party last night :)

Workout Duration: 49:29.66 mm:ss (with 1:00 rest between sets)

Good workout today.  I ate big at the company holiday party last night so I had plenty of energy stored up.  My elbows and shoulders were a little sore starting out from all of the benching I've been doing lately, but they loosened up and felt good by the end.  The deads felt very good.  The weight wasn't too heavy and with my improved bracing they really have a good feel to them now.

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

Looking strong with the SS Greg! Solid session, even hit some skwaaats!

Thanks Shawn. :)  This program definitely has some good supersets in it.  I'm liking the mix of upper and lower each day.  Squatting a couple times per week (once heavy and once medium weight) seems to be getting things moving in the right direction.

Monster bench volume!

Thanks Ron. :)  Yeah the bench volume was high for that workout.  I was feeling it today with a little soreness when I woke up.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on December 17, 2017, 01:01:34 PM
Solid workout on the declines and speed deads. Quad set finisher looked fun!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 17, 2017, 10:03:15 PM
This morning I completed 531 1000% Bastardo Peak (C27_2D) as follows:

Tri-set:
Squats  5-135, 4-155, 3-195, 2-225, 1-255, 2x285, 4x3 @ 285
Band Facepulls  25, 25, 25, 25
Bench Press 5-135, 4-155, 3-195, 5x5 @ 225

Squats  3x6 @ 225

Tri-set:
Upright Rows  8-95, 8-95, 8-95
KB French Press 8-50, 8-50, 8-50
Hypers   10, 10, 10

Bodyweight: 207.6 Pounds (Down 13.0 Pounds from 7/9)

Workout Duration: 1:06:06.82 mm:ss (with 1:00 rest between sets)

Good workout today.  Squats started off feeling pretty good.  For some reason on my first heavy work set though I got out of the groove and only did 2 reps.  With the 2nd set I got back on track though and was able to finish out the next 4 sets of 3.

For bench my right side (tri and pec) was sore and made the sets challenging.  Luckily it was light bench day so I got in the full 5x5 at 225.

https://www.instagram.com/p/Bc0N4IBnsds (https://www.instagram.com/p/Bc0N4IBnsds)

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

Solid workout on the declines and speed deads. Quad set finisher looked fun!

Thanks Shawn.  Yeah that particular day is probably my favorite of this program.  I like the volume of deads with submaximal weights.  I enjoy the decline bench too.  The quad set was a good way to finish up with a bump to the heartrate...I was definitely sweating after that. :D
Title: Re: Greg's Lifting Journal
Post by: FLEX on December 17, 2017, 10:18:32 PM
following you now on IG
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 17, 2017, 10:32:04 PM
following you now on IG

Great.  I just saw that on IG and started following you too.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 19, 2017, 12:53:26 PM
This morning I completed 531 1000% Bastardo Peak (C27_3B) as follows:

Tri-set:
Bench Press   5-115, 4-140, 3-170, 2-210, 1-240, 5x2 @ 275
Band Facepulls  25, 25, 25
Hypers        15, 15, 15

SlingShot BP  2-295, 2-305

Tri-set:
Bench Press 3x6 @ 210
Squats      3-135, 2-185, 1-235
TBar Rows 3x6 @ 155

Superset:
Squats  4x3 @ 265
DB OHP  3x10 @ 30

Bodyweight: 208.6 Pounds (Down 12.0 Pounds from 7/9) Slowly gaining for meet

Workout Duration: 1:06:07.73 mm:ss (with 1:00 rest between sets)

Good workout today.  I swapped my A and B workouts so I could be fresher on bench.  The reps felt good.  The 5x2 @ 275 felt challenging.  On the SlingShot sets the 295 actually felt tougher than the 305.  The backoff sets felt nice and light which was a good way to end it.

The supersets with squats, rows, etc. gave me a good brisk amount of work at the end and I was sweating pretty good by the end of the workout.  Looking forward to deads tomorrow.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 20, 2017, 12:45:24 PM
This morning I completed 531 1000% Bastardo Peak (C27_3A) as follows:

Superset:
Deadlifts   3-155, 3-205, 3-245, 3-295, 1-335, 4 sets of 2 @ 375, 1-410 (vid below)
     Note: All sets were Conventional 4" Block Pulls
Fat Bar Incline BP  3-140, 3-180, 6 sets of 4 @ 210

Tri-set:
Tricep Pushdowns  8-75, 8-75, 8-75
Multi-Grip Chins  7-45, 7-45, 7-45
Decline Situps    10, 10, 10

Bodyweight: 208.6 Pounds (Down 12.0 Pounds from 7/9)

Workout Duration: 1:06:02.39 mm:ss (with 1:00 rest between sets)

Great workout today.  The block pulls went well and my work sets of 4x2 @ 375 felt good.  I wound up getting a new 1RM of 410.  It felt great and I know I had more in the tank with no hip/back pain so that was a big win.

https://www.instagram.com/p/Bc7XrYwn5QK (https://www.instagram.com/p/Bc7XrYwn5QK)
Title: Re: Greg's Lifting Journal
Post by: piperdown on December 20, 2017, 02:40:28 PM
Some seriously solid lifting sessions in here Greg.
Out of curiosity, why block pulls on DL?
Title: Re: Greg's Lifting Journal
Post by: Andrew on December 20, 2017, 03:09:31 PM
Grats on the PR. Looked like good control too. Didnt see the form breakdown which is great for a PR
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 20, 2017, 07:07:50 PM
Some seriously solid lifting sessions in here Greg.
Out of curiosity, why block pulls on DL?

Thanks Eric.  I've definitely been having some good ones lately...hopefully that trend continues.

I started doing the block pulls when I was having terrible hip/low back pain.  It turned out I had a QL strain.  Once that healed up though I continued with the block pulls as they really helped eliminate my pain.  They are only 4" off the ground but that little amount seems to lessen the strain on my hips a lot without really affecting my strength.  I plan to switch back to pulling from the ground a few weeks before my meet.

Grats on the PR. Looked like good control too. Didnt see the form breakdown which is great for a PR

Thanks Andrew.  Yeah my form felt pretty good.  Bracing my core and loading my hammies prior to each rep has made a huge difference.  I can't believe it took me so long to figure out how to do that.
Title: Re: Greg's Lifting Journal
Post by: piperdown on December 21, 2017, 08:02:54 AM
Some seriously solid lifting sessions in here Greg.
Out of curiosity, why block pulls on DL?

Thanks Eric.  I've definitely been having some good ones lately...hopefully that trend continues.

I started doing the block pulls when I was having terrible hip/low back pain.  It turned out I had a QL strain.  Once that healed up though I continued with the block pulls as they really helped eliminate my pain.  They are only 4" off the ground but that little amount seems to lessen the strain on my hips a lot without really affecting my strength.  I plan to switch back to pulling from the ground a few weeks before my meet.

Grats on the PR. Looked like good control too. Didnt see the form breakdown which is great for a PR

Thanks Andrew.  Yeah my form felt pretty good.  Bracing my core and loading my hammies prior to each rep has made a huge difference.  I can't believe it took me so long to figure out how to do that.

Ah. That makes sense. Hard to tell the reasons without asking. Wasn't sure if you were working on lockout or something else. Glad your injury is better and you found a way to limit the hip pain  :)
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on December 21, 2017, 11:27:24 PM
Beauty bllpck pulls Greg and congrats on the PR!!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 22, 2017, 02:20:38 PM
This morning I completed 531 1000% Bastardo Peak (C27_3D) as follows:

Tri-set:
Squats  3-135, 3-155, 2-190, 1-235, 1-265, 5x2 @ 295
Band Facepulls  25, 25, 25, 25
Bench Press 3-135, 3-155, 2-185, 1-215, 4x4 @ 240

Squats  3x6 @ 235

Bodyweight: 208.6 Pounds (Down 12.0 Pounds from 7/9)

Workout Duration: 48:36.23 mm:ss (with 1:00 rest between sets)

Good no-nonsense workout today.  I just did squats and bench with some band facepulls thrown in to help loosen the shoulders.  On my first work set of squats I felt a weird twinge in my back that had me nervous but after that I didn't feel anything else so it must've been a fluke.  With each of the sets of my 5x2 I was tempted to call it a day there but I stuck with it and finished all 5 sets. :D  Bench felt pretty good.  I was short on time so I skipped all my other accessory sets.

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

Ah. That makes sense. Hard to tell the reasons without asking. Wasn't sure if you were working on lockout or something else. Glad your injury is better and you found a way to limit the hip pain  :)

Thanks Eric. :)  Yeah I'm glad to be over that one.  I was in some bad pain for a while there.  Now that it's cleared up I'm just trying to improve my strength without overdoing it so that's really why I stuck with the block pulls.  I figure it's better safe than sorry there.

Beauty bllpck pulls Greg and congrats on the PR!!

Thanks Shawn. :)  Yeah it was a good day of pulling and I hope to have many more like that and really start to make some gains there.  I was stagnant with deads for so long it would nice to make some more progress.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 23, 2017, 07:25:02 PM
This morning I completed 531 1000% Bastardo Peak (C27_3C) as follows:

Superset:
Decline Bench Press   5-115, 4-125, 3-145, 2-195, 1-205, 5x2 @ 235
Deadlifts   3-155, 3-205, 3-245, 1-315, 4x3 @ 335

Quad-set:
Decline Bench Press   3x6 @ 195
Low Cable Rows   3x10 @ 130
DB OHP   3x8 @ 35
Ab Wheel 2x10

Bodyweight: 208.6 Pounds (Down 12.0 Pounds from 7/9) Ate BIG at Company Party last night :)

Workout Duration: 1:00:45.46 mm:ss (with 1:00 rest between sets)

Good workout today.  Decline benches felt good and I did some lighter volume deads which felt good too.

I finished up this cycle of my meet prep program with this workout.  Now I'll be moving into my final peaking phase to head into my January meets.
Title: Re: Greg's Lifting Journal
Post by: Andrew on December 23, 2017, 10:22:12 PM
Nice finish, bring on the Peak!!
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on December 23, 2017, 11:08:47 PM
Great session, looking forward to the peak! Guess it's all competition lifts from here?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 27, 2017, 02:36:30 PM
Yesterday morning I completed 531 Bastardo Peak (C28_1A) as follows:

Tri-set:
Squats   3-135, 3-155, 3-190, 5-205, 5-235, 7-265 (5+), 2-280, 1-310
Band Facepulls   25, 25, 25, 25
Bench Press   5-115, 4-145, 3-175, 5x10 @ 190

Tri-set:
Safety Squat Bar   5-135, 5-155, 5-185, 5-205, 5-205
KB French Press      5x12 @ 50
DB Hammer Curls      5x10 @ 30


Bodyweight: 212.2 Pounds (Down 8.4 Pounds from 7/9)

Workout Duration: 1:02:42.00 mm:ss (with 1:00 rest between sets)

Good first workout of my peaking program.  For the next several weeks I will be focusing on working up to a max rep set on a primary lift (squat, bench, or DL) and then going for a heavy double and heavy single on that lift.  Then I'll move on to a lighter primary lift and some basic accessory work.  I think this will peak my strength and let me come into my meets without being too beat up.

This was my first workout to use my new SSB and I really enjoyed it.  I definitely feel a different focus than on my regular squats.  It seems to hit me more on my outer quads so hopefully that will add to my strength levels and pay some dividends down the road.

During the holidays my pre-meet bulk has been going full bore.  I'm going to slow it down now to keep from overshooting my mark of 220.

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

Nice finish, bring on the Peak!!

Thanks Andrew. :)  Yeah I had a mini-freakout this morning when I realized my push-pull meet is only a couple of weeks away.  Then I calmed down and reminded myself that things are going according to plan.  Now it's just time to buckle down and get ready to roll on 1/14.

Great session, looking forward to the peak! Guess it's all competition lifts from here?

Thanks Shawn. :)  I'm looking forward to it as well.  I've planned all my numbers out and everything in my training definitely looks doable.  Now it's just a matter of putting in the workouts and paying attention to diet and recovery and I'll be in good shape.
Title: Re: Greg's Lifting Journal
Post by: Andrew on December 27, 2017, 07:10:42 PM
Youíre gonna the max rep set first and then the heavy single or double? What is the thinking here? I would think doing the heavy single first would give a better gauge of where your strength is. If you do an AMRAP first then youíre doing your high intensity work in a fatigued state.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 28, 2017, 09:30:21 AM
Youíre gonna the max rep set first and then the heavy single or double? What is the thinking here? I would think doing the heavy single first would give a better gauge of where your strength is. If you do an AMRAP first then youíre doing your high intensity work in a fatigued state.

Yeah Andrew, I can see why that is a little confusing.  Basically what I'm doing is the old 531 idea of joker sets.  So you do your AMRAP set followed by a couple of heavy singles and doubles.  The key for me here is that this is my 5's week so the weights on the max rep set are well below my 1RM.  As I get to my 1's week (and beyond) I'll eliminate the AMRAPs and just do the planned 1 rep followed by heavy singles.  When I'm 2 weeks out from my meet this should have me doing a final heavy rep that is equivalent to my 2nd attempt for that lift for the meet.  I've never been a huge fan of the AMRAP sets anyway but in this case the weight was so light that I went for it.
Title: Re: Greg's Lifting Journal
Post by: Andrew on December 28, 2017, 11:00:57 AM
Got it, that makes sense thanks for refreshing my memory on 5/3/1, itís been awhile since I ran it. Seems like you do have a good taper built into your plan.  Go crush it man!

Probably a separate discussion but In a strength building phase, the idea of joker sets on 5/3/1 is interesting to me. It seems that the lifter would  basically build up fatigue with the work sets, and then go for some heavier high intensity sets. The pre-fatigue would therefore auto-regulate the high intensity sets to a lower load. To me, this seems to defeat the purpose, unless the goal is to simply get some more volume in. If the goal is to add more weight to the bar, I would think that swapping the order and doing joker sets first, followed by the higher rep work would be a better formula for driving up strength. Any thoughts on this?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 28, 2017, 12:56:10 PM
This morning I completed 531 Bastardo Peak (C28_1B) as follows:

Superset:
Deadlifts   3-155, 3-205, 3-245, 5-255, 5-295, 5-335, 2-355, 2-390
     Note: All sets were Conventional 4" Block Pulls
Tri Pressdowns   5x10 @ 75

Superset:
Deficit Deadlifts   3x5 @ 255 (FSL)
     Note: All sets were done with a 1.75" Deficit
OHP   6-65, 6-75, 6-85

Superset:
Bent Over Rows   15-155, 10-205, 8-227
OHP   3x6 @ 95

Superset:
Bent Over Rows   8-237, 9-237, 10-205
Low Cable Rows Wide Grip   10-145, 12-145, 10-145


Bodyweight: 210.6 Pounds (Down 10.0 Pounds from 7/9)

Workout Duration: 1:07:28.60 mm:ss (with 1:00 rest between sets)

Excellent workout today.  It is a 5's week so the weights on Deadlifts were fairly light.  I didn't go for AMRAP on my set of 5 @ 335.  I really don't like doing AMRAP on deads and I also kept to my plan for jokers and didn't go too heavy...just did a double at 390.  I then did 3x5 at FSL for some deficit deads.  These also felt great and very light but did a good job of stretching my hammies.

I added OHP back in for the first time in a long time and my shoulders felt good.  Along with that I did a bunch of bent over rows and low cable rows and my back and bis both had a pump after that.

Depending upon family commitments this weekend I'm hoping to do either a Saturday workout at Untamed Strength or a Sunday workout at Super Training. :)

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

Got it, that makes sense thanks for refreshing my memory on 5/3/1, itís been awhile since I ran it. Seems like you do have a good taper built into your plan.  Go crush it man!

Probably a separate discussion but In a strength building phase, the idea of joker sets on 5/3/1 is interesting to me. It seems that the lifter would  basically build up fatigue with the work sets, and then go for some heavier high intensity sets. The pre-fatigue would therefore auto-regulate the high intensity sets to a lower load. To me, this seems to defeat the purpose, unless the goal is to simply get some more volume in. If the goal is to add more weight to the bar, I would think that swapping the order and doing joker sets first, followed by the higher rep work would be a better formula for driving up strength. Any thoughts on this?

I think you're right about the conflict there and I think that's one of the reason why Wendler seemed to backtrack so much on the Joker idea.  I've seen many places where he said he regretted ever recommending that idea.  For the most part he really advocates doing sub-maximal work and only pushing 1RM at meets and never in training.  The only maxes he really seems to advocate doing are rep maxes all with a low Training Max.  I can understand that philosophically but practically I don't think it works real well for me for PL.  I don't want the first time I've felt a heavy weight to be on the platform.  Because of this I plan to do basically what you're saying...eliminate my AMRAP sets on my 3's and 1's weeks and just do the prescribed reps there as a warmup leading into my heaviest (joker) sets.  The way I have it set up I'm also using a 5 week cycle for this peak instead of the usual 3 week cycle.  This allows me to keep building towards a peak on my lifts.  On week 4 my max sets (top set and then jokers) are 100.0%, 102.5%, and 107.5% and week 5 they are 105.0%, 107.5%, and 110.0% of my Training Max.  That's why I'm calling it Bastardo...I'm basically disregarding the idea of sub-maximal work for my peak and am taking myself up closer to my maxes.  I'm using the pieces of 531 that I like (mainly the program layout) but am also using heavier weights which are not part of the program.  I think it'll put me in a good spot for my full meet especially.
Title: Re: Greg's Lifting Journal
Post by: Andrew on December 28, 2017, 02:31:36 PM
thats cool how you are taking 5/3/1 and modifying it into a customized program for yourself. I agree in the value of handling high intensity loads inb training prior to the meet. It makes sense to train how you will compete. Also a lot to be said for learning how to grind. That is a skill in itself too.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on December 28, 2017, 08:17:28 PM
Untamed Strength, Supertraining.  sounds like a fun weekend.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 28, 2017, 10:22:10 PM
thats cool how you are taking 5/3/1 and modifying it into a customized program for yourself. I agree in the value of handling high intensity loads inb training prior to the meet. It makes sense to train how you will compete. Also a lot to be said for learning how to grind. That is a skill in itself too.

Yeah at this point I'm just taking things that I know have worked for me and keeping those in and chunking things that don't work out.  I have a pretty good feel for how far I can push myself too without overdoing it so that is nice.  I didn't have that before and I was always winding up injured.  I guess self-regulation is an acquired skill. :)

Untamed Strength, Supertraining.  sounds like a fun weekend.

Definitely.  It's looking like it'll be Untamed Strength on Saturday.  I'm looking forward to it.  I always have great workouts when I go there.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 30, 2017, 04:45:59 PM
This morning I completed 531 Bastardo Peak (C28_1C) as follows:

Superset:
Bench Press   3-115, 3-145, 2-175, 5-190, 5-215, 5-245, 2-265, 1-285
DB BOLR      5x10 @ 15

SlingShot BP   3-285, 3-300 (vid below)

Superset:
CGBP   3x8 @ 190
SSB Squats   3-135, 3-155, 3-190, 5x5 @ 205 (FSL) (Set 1 vid below)

Lying Tri Extensions   10-60, 8-60, 10-60

Superset:
KB French Press   2x12 @ 50
Hypers   2x15


Bodyweight: 210.6 Pounds (Down 10.0 Pounds from 7/9)

Workout Duration: 1:21:22.39 mm:ss (with 1:00 rest between sets)


Great workout today.  On bench I worked up to a heavy set of 285 which was my planned max for the week.  I then moved on to a couple of triples with my new "original" SlingShot.  After that I did some CGBP and other triceps accessories.  I also did a 5x5 @ FSL weight on the SSB.  All in all I got some good work in today.  It is still 5's week so nothing was too heavy but it all felt effective.

I wound up having to skip out on Untamed Strength today...just too much to do around the house so I did my workout in the home gym today.

https://www.instagram.com/p/BdVUNwXHxeb (https://www.instagram.com/p/BdVUNwXHxeb)

https://www.instagram.com/p/BdVWhTQHmRs (https://www.instagram.com/p/BdVWhTQHmRs)
Title: Re: Greg's Lifting Journal
Post by: John on December 30, 2017, 04:49:41 PM
Super jelly you have an SSB bar at home. It's on my wish list!
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on December 30, 2017, 05:15:32 PM
Excellent work Greg, strong benching and SS work. Jelli as well of that SSB! Dying to try those!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on December 30, 2017, 06:14:33 PM
Super jelly you have an SSB bar at home. It's on my wish list!

Yeah John, it's definitely been a good addition to the arsenal.  It allows me to get more volume in without bugging my shoulders.  I'm really feeling it more in quads too which is nice.


Excellent work Greg, strong benching and SS work. Jelli as well of that SSB! Dying to try those!

Thanks Shawn.  Yeah the benching has been good lately.  I'm hoping to wind up over 300 for my full meet at the end of January.

The SSB is really cool.  The one I got is from Titan and was not very expensive so I wasn't sure how good it would be, but it's been great.  With it I'm able to get more volume in without aggravating my shoulders.  It also has me squatting more upright which I like...less strain on the low back and hips.  It reminds me of front squats, but much more comfortable.
Title: Re: Greg's Lifting Journal
Post by: Andrew on December 30, 2017, 08:38:50 PM
Christmas was good to you :D. SSB does sound like a great alternative to front squats. Front squats suck so freakin bad....
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 02, 2018, 11:55:46 AM
This morning I completed 531 Bastardo Peak (C28_2C) as follows:

Superset:
Bench Press 3-135, 3-145, 3-175, 3-200, 3-230, 3-260, 2-275, 1-295
Band Facepulls   25x4

SlingShot BP   2-295, 1-315

Superset:
CGBP   3x6 @ 200
SSB Squats   5-135, 3-175, 1-195, 3x5 @ 225 (FSL)

KB French Press   3x10 @ 40


Bodyweight: 212.8 Pounds (Down 7.8 Pounds from 7/9)

Workout Duration: 58:18.13 mm:ss (with 1:00 rest between sets)

Good workout today.  Starting with yesterday's workout I had to switch up my order some so I'll be at the right place for my push pull meet next weekend.  Thus, I did workout B yesterday, C today, and I'll do A on Thursday.  I also moved today's workout up by a day and did it without a rest day.  Bench felt good.  I hit all my planned reps.  The original SlingShot has been really nice at letting me get in overload work.

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

Yesterday morning I completed 531 Bastardo Peak (C28_2B) as follows:

Deadlifts   3-155, 3-205, 3-245, 3-275, 3-315, 3-355, 2-375, 2-405
     Note: All sets were Conventional 4" Block Pulls

Superset:
Deficit Deadlifts  3x3 @ 275 (FSL)
     Note: All sets were done with a 1.75" Deficit
OHP   6-65, 6-85

Superset:
Bent Over Rows   3x8 @ 205
OHP   3x5 @ 95

Bodyweight: 212.8 Pounds (Down 7.8 Pounds from 7/9)

Workout Duration: 41:47.83 mm:ss (with 1:00 rest between sets)

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

Christmas was good to you :D. SSB does sound like a great alternative to front squats. Front squats suck so freakin bad....

Damn straight...Santa was good to me this year. :)  Seriously, though, I've always liked the idea of front squats but always stopped doing them quickly because of their suckiness.  The SSB is great and I think it'll be part of my plan for a long time to come.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 03, 2018, 06:53:33 PM
Strong benching Greg! Strong pulls as well, are you going to be doing
any full regular pulls before the meet?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 04, 2018, 07:55:16 AM
Strong benching Greg! Strong pulls as well, are you going to be doing
any full regular pulls before the meet?

Thanks Shawn. :)  Yeah the bench is filling good right now and is on an uptick so that is excellent.

For the deads, I'm planning to do deads from the floor with my workout this weekend.  At one point I read some articles from Louie Simmons about having his lifters train with rack/block pulls and deficit deads leading up to a meet and only pulling from the floor at the meet itself.  I've been basically following that training idea this time but I did want to get one session of floor pulls in before my meet just to make sure I've got a feel for those leverages.  In the couple of weeks between my first and second meets this month I'll go back to block pulls and deficit deads again.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on January 04, 2018, 09:48:17 AM
Just keep in mind that Louie only trained equipped lifters and a deadlift suit makes off the floor easier.  They train the upper portion of their lifts hence board presses and box squats.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 04, 2018, 12:46:16 PM
This morning I completed 531 Bastardo Peak (C28_2A) as follows:

Tri-set:
Squats   3-135, 3-155, 3-190, 2-225, 1-250, 2-280, 1-295, 1-320 (vid below), 3-275
Band Facepulls   25, 25, 25, 25
Incline Bench Press   5-115, 4-145, 2-175, 4x6 @ 200

Bodyweight: 208.4 Pounds (Down 12.2 Pounds from 7/9)

Workout Duration: 56:11.79 mm:ss (with 1:00 rest between sets)

Good medium (3's week) workout today.  I only did 3 lifts so I could primarily focus on my squats.  I worked my way up to a single at 320 and then did a back off triple at 275.  Aside from that I did band facepulls to loosen up my shoulders and some incline bench press to tighten them back up. :D

https://www.instagram.com/p/BdiBHfjHJOQ (https://www.instagram.com/p/BdiBHfjHJOQ)

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

Just keep in mind that Louie only trained equipped lifters and a deadlift suit makes off the floor easier.  They train the upper portion of their lifts hence board presses and box squats.

That is a great point Ron, and honestly I was a little worried about that, but I have also been doing deficit deads to mitigate that somewhat, since those allow me to pull from the ground and then some. :)  Also, historically when I've failed a max deadlift attempt it has been at the knee level...off the ground I'm usually good.  The deciding factor on this for me though was really just hip pain.  I had so much pain a couple of months ago that I wasn't able to do conventionals at all.  I switched to sumos for a while and then to the blocks and everything feels great now.  I'll give conventionals from the ground a go on Saturday to make sure all is good and then I'll be ready to roll for the SuperTraining meet on 1/14.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 06, 2018, 06:50:23 PM
This morning I completed 531 Bastardo Peak (C28_3B) as follows:

Deadlifts   3-155, 3-185, 3-215, 3-255, 2-295, 2-335, 1-375, 1-390, 1-410 (Vid Below)

Superset:
Multi-Grip OHP   5-75, 5-85, 3x5 @ 95
Pendlay Rows   5-155, 5-175, 3x5 @ 195
     Note: All sets were pulled from 4" Block Pulls

Superset:
SSB Squats   3-140, 3-175, 3x3 @ 235
DB Hammer Curls   3x6 @ 35

Bodyweight: 208.4 Pounds (Down 12.2 Pounds from 7/9)

Workout Duration: 1:18:18.79 mm:ss (with 1:00 rest between sets)

Excellent workout today.  I'm starting my final 3 workouts ahead of my meet on 1/14 (next weekend).  Today was my deadlift day.  I've been planning to pull from the floor this week so I gave that a whirl.  I used double overhand with versa-style straps for all sets except for the last...for the last I used mixed grip as I'll use at the meet.  I think that really limiting my use of mixed grip has also helped eliminate most of the back/hip pain along with using blocks for training.  The final set of 410 went well and it felt like I had another 10-15 pounds in the tank which lines up perfectly with my goals for the meet.  I'll open with 385 and hopefully go for 418.9 or 424.4 on my final attempt depending upon how #2 goes.

I added OHP back into my routine a few weeks ago after laying off them for a while to let my shoulders heal up.  Well my shoulders have been barking since I added them back in so I switched over to using my multi-grip bar today and they felt much better.  For my PRows I used my DL blocks which seemed to put no strain on my lower back.  I usually do bent over rows but would prefer to do PRows more often...they just usually bother my back.  These blocks might be the answer.

https://www.instagram.com/p/BdnO0AUh85B (https://www.instagram.com/p/BdnO0AUh85B)
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 07, 2018, 11:03:47 AM
Strong pull Greg! Definitely more there for meet day!
Title: Re: Greg's Lifting Journal
Post by: Andrew on January 07, 2018, 01:09:56 PM
nice pull Greg. One week out now, i'd cut out all the assistance stuff and keep it simple now. FYI-Here is what RTS recommends on their generalized intermediate program. I did this before my last meet and it worked good:

Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Competition. Test 1RM in Squat, Bench, and Deadlift
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 07, 2018, 01:48:49 PM
This morning I completed 531 Bastardo Peak (C28_3C) as follows:

Superset:
Bench Press 3-135, 3-160, 3-190, 2-215, 1-245, 1-275, 1-305 (vid below)
Band Facepulls   25x4

SlingShot BP   1-315 (vid), 1-325 (vid)

CGBP   3x5 @ 225

Superset:
Multi-Grip Chins   3x5 @ 45+BW
KB French Press   8-40, 8-40, 10-40

Bodyweight: 208.4 Pounds (Down 12.2 Pounds from 7/9)

Workout Duration: 1:08:20.51 mm:ss (with 1:00 rest between sets)

Another good peaking workout today.  This was my last heavy bench session prior to 1/14.  I think I mentioned this before but since Mark Bell is putting on the meet a SlingShot is required on bench and that's why I've been training with it more than usual.  I worked up to 1 rep at 305 raw and then did 1 rep at 315 and 1 at 325 uaing the original strength SlingShot.  My right shoulder was sore and barking a little from the OHP but otherwise everything felt good.  I have my opener at bench set at 303.1 so I should be in good shape for that.  It's challenging for me to pause with the SlingShot (more so than raw bench at least) so I'm not sure how high we'll be able to take it at the meet.  It should be a little easier if I can get my brother to hand-off for me at the meet.

(3 Bench Vids)
https://www.instagram.com/p/BdqD35YB5pX (https://www.instagram.com/p/BdqD35YB5pX)

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

Strong pull Greg! Definitely more there for meet day!

Thanks Shawn. :)  I'm certainly hoping so.  Usually with the DL bar at the meets I'm able to get a little more weight up so I think I should be good to go.


nice pull Greg. One week out now, i'd cut out all the assistance stuff and keep it simple now. FYI-Here is what RTS recommends on their generalized intermediate program. I did this before my last meet and it worked good:

Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Competition. Test 1RM in Squat, Bench, and Deadlift

Thanks Andrew. :)  That is good info.  I've been toying with doing something similar but I was unsure of the %'s to use...I'll give yours a try.  I like the plan for Monday and Wednesday.  In my case the competition is on Sunday (and I already worked out today) so I'll shift to Tues and Thurs but otherwise do what you suggest there.  Time to go set some new PRs. :D
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 08, 2018, 06:33:53 PM
Mirin that heavy bench session Greg! It's a slingshot bench comp? That's awesome!
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on January 08, 2018, 06:43:30 PM
Great Benching!  Damn you are so calm when you lift.  I'm no Pete Rubish either, but you're like a day at the office.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 09, 2018, 01:31:26 PM
This morning I completed 531 Bastardo Peak (C28_3A) as follows:

Tri-set:
Deadlifts 4-195, 3-230, 2-270, 2-305, 1-345, 1-385
Bench Press 4-145, 3-175, 2-205, 2-230, 1-260, 1-285 (with SlingShot Original)
Band Facepulls  25, 25, 25, 25

Squats   3-155, 3-185, 2-210, 2-240, 1-270, 1-295

Bodyweight: 209.0 Pounds (Down 11.6 Pounds from 7/9)

Workout Duration: 55:32.51 mm:ss (with 1:00 rest between sets)

Good meet prep workout today.  I followed the %'s recommended by Andrew and everything felt pretty good.  I've actually been feeling a bit beat up for the past week or so (sore shoulders and elbows) so I think the heavier sets are starting to add up.  Today I just did the mininum sets and reps to build up to 92% of my last 1RM in each lift and called it a day.

I have one lighter workout with the same exercises but capped at 80% scheduled for Thursday.  Then there'll be a couple of days of rest followed by the meet on Sunday.

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

Mirin that heavy bench session Greg! It's a slingshot bench comp? That's awesome!

Thanks Shawn. :)  Yeah it's a SlingShot bench comp which is kind of cool but also a bit of an unknown for me.  Pausing with the bar using the SlingShot is a bit more challenging for me than pausing when Raw benching.  Aside from that, though, I think it should be fun.  Plus, I can definitely lift more with the SlingShot which is nice. :D


Great Benching!  Damn you are so calm when you lift.  I'm no Pete Rubish either, but you're like a day at the office.

Thanks Ron. :)  Yeah I don't feel calm when benching but it does come across that way on video.  I usually try to dive in and get it done without thinking about the weight on the bar too much.
Title: Re: Greg's Lifting Journal
Post by: Dave on January 09, 2018, 01:59:09 PM
Not that I know anything anyway but I had never heard of a slingshot bench comp before.  Man you're going to some big numbers going up on the weekend.  Have fun!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 09, 2018, 02:14:12 PM
Not that I know anything anyway but I had never heard of a slingshot bench comp before.  Man you're going to some big numbers going up on the weekend.  Have fun!

Yeah I had never heard of that either.  I'm expecting there will be some very strong dudes there making some big lifts.  When I got to the Super Training gym to workout I'm always amazed to see the guys in there hitting 400-500 and above benches.  Of course they have arms the size of my quads. :D
Title: Re: Greg's Lifting Journal
Post by: Dave on January 09, 2018, 02:42:51 PM
Felt like that going to Herc with John a couple of times. My near max efforts are first round warmups for most of the men and women there lol
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 09, 2018, 05:23:15 PM
Felt like that going to Herc with John a couple of times. My near max efforts are first round warmups for most of the men and women there lol

I can imagine...Herc gym looks like a place with some heavy lifters for sure.

Personally I feel like this guy sometimes at ST Gym...

https://www.youtube.com/watch?v=kGD-ZJWzwXI (https://www.youtube.com/watch?v=kGD-ZJWzwXI)

Well maybe not that bad but you get the point. :D
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on January 10, 2018, 05:58:05 PM
Best of luck at your meet.  You've done the work in training.  Now just rest up and show off the results at ST.
Title: Re: Greg's Lifting Journal
Post by: Dave on January 10, 2018, 06:48:36 PM
lmao Greg that's exactly how I feel when I go there ;D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 12, 2018, 09:16:36 AM
Yesterday morning I completed 531 Bastardo Peak (C28_4A) as follows:

Tri-set:
Deadlifts 4-165, 3-205, 2-245, 2-265, 1-300, 1-345
Bench Press 4-135, 3-155, 2-175, 2-200, 1-225, 1-245
Band Facepulls  25, 25, 25, 25

Squats   4-135, 3-160, 2-185, 2-210, 1-235, 1-260

Bodyweight: 211.2 Pounds

Workout Duration: 44:29.87 mm:ss (with 1:00 rest between sets)

Good final workout getting ready for my meet.  Everything felt pretty good.  My elbows are still sore but hopefully another few days of rest will leave them feeling fresh.  Kept my weights low at 80% or less and knocked them out.

Now it's just a matter of waiting for Sunday and then getting 'er done. :)

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

Best of luck at your meet.  You've done the work in training.  Now just rest up and show off the results at ST.

Thanks Ron. :)  Yeah at this point the training is done and I am where I am.  Now it's just matter of waiting, resting, and then lifting on Sunday.  I'm looking forward to it.


lmao Greg that's exactly how I feel when I go there ;D

Yeah...usually at least I look like I'm having more fun than that guy though. :)
Title: Re: Greg's Lifting Journal
Post by: Andrew on January 12, 2018, 10:17:59 AM
Good luck Greg, go crush some PRís!

Question- do you know if I can drop in and lift at SuperTraining or Untamed Strength on Tuesday? Iíll be in Sacramento for work Tuesday and need to find a gym to hit my workout
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 12, 2018, 02:23:34 PM
Good luck on Sunday Greg!! Rest up and eat like a king!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 13, 2018, 04:13:16 PM
Good luck Greg, go crush some PRís!

Question- do you know if I can drop in and lift at SuperTraining or Untamed Strength on Tuesday? Iíll be in Sacramento for work Tuesday and need to find a gym to hit my workout

Thanks Andrew. :)  I'm hoping to have a big day.

I sent a PM to your BB.com account with the contact info I have for both gyms.  I have great workouts at both of them and I'm sure you will too.  We'll have to hit one of them up together some weekend when you're down this way.


Good luck on Sunday Greg!! Rest up and eat like a king!

Thanks Shawn. :)  I've definitely been doing the "eating like a king" think for the past couple of days.  I'm looking forward to getting in there and seeing what I can do.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 15, 2018, 02:13:02 PM
Yesterday I competed at the SuperTraining Classic Push/Pull meet in Sacramento.  It was a great experience and I wound up setting a couple of PRs.

My warmups and meet lifts were as follows:

SlingShot Bench Press:
Warmups (Raw)   8-135, 5-185, 3-225, 2-245, 1-275
Attempt 1 - 303.10
Attempt 2 - 314.20
Attempt 3 - 325.20 (PR)

Deadlifts:
Warmups   5-95, 3-225, 2-315, 3-315, 2-365
Attempt 1 - 385.00
Attempt 2 - 413.40 (PR)
Attempt 3 - 418.90 (PR)

Overall it was a great meet.  I set a couple or PRs which was nice.  I wasn't sure what to expect with the SlingShot bench, and honestly I was nervous about that, but it turned out to ge a lot of fun.  The night before I had a terrible time falling asleep and wound up with less than 3 hours so I was worreied about that too but it worked out OK.

One thing to note is that when I signed up I thought I'd be lifting on the same day as Mark Bell, Brian Shaw, Stan Efferding, Matt Vincent, etc., but they wound up lifting after the women and lightweight men on Saturday instead.  I (along with a lot of the other competitors I talked to) were bummed about that.  I still wound up getting to meet Stan Efferding and Jesse Burdick so that was cool, but my son was disappointed he didn't get to meet Brian Shaw.  In any case it was a great day of lifting.

https://www.youtube.com/watch?v=DqWHEtQBDF4 (https://www.youtube.com/watch?v=DqWHEtQBDF4)

https://www.youtube.com/watch?v=zBDcB2go-V0 (https://www.youtube.com/watch?v=zBDcB2go-V0)

https://www.youtube.com/watch?v=kNMU-XRp3Z4 (https://www.youtube.com/watch?v=kNMU-XRp3Z4)

https://www.youtube.com/watch?v=v9T90c3uBvw (https://www.youtube.com/watch?v=v9T90c3uBvw)

https://www.youtube.com/watch?v=bMsMP6mTejU (https://www.youtube.com/watch?v=bMsMP6mTejU)

https://www.youtube.com/watch?v=YKBN9La38sU (https://www.youtube.com/watch?v=YKBN9La38sU)

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

This morning I completed 531 Bastardo Peak (C28_4A) as follows:

Tri-set:
Squats   4-155, 3-190, 3-225, 3-250, 2-280, 1-310
Band Facepulls   25, 25, 25, 25
Decline Bench Press   5-145, 3-175, 3-205, 3x3 @ 230

Tri-set:
DB Hammer Curls   6-35, 6-35, 8-35
KB French Press   10-40, 10-40, 10-40
Decline Situps   10, 10, 10

Bodyweight: 211.2 Pounds

Workout Duration: 44:25.76 mm:ss (with 1:00 rest between sets)

Good workout today.  I just did a push/pull meet yesterday and normally I'd take a few days off after a meet to rest up.  However, I have a full meet coming up on 1/27 so I had to move on to my next squat workout today to get ready for that meet.  My hammies were sore from yesterday but otherwise I felt good.  Still I didn't push it too hard to keep from injuring anything.  I worked up to a single at 310 on squats and did a 3x3 @ 230 on decline bench and then moved on to a quick accessory circuit.
Title: Re: Greg's Lifting Journal
Post by: Andrew on January 15, 2018, 03:54:19 PM
great meet, that looked like fun. I watched all your vids and your lifts were flying up! Looks like you came in strong and executed.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 15, 2018, 05:04:07 PM
No rest for the wicked! Guess with the next meet around the corner u gotta keep going! Might be an good idea to ditch things like abs/shoulders and arm work the next bit leading up? Keep the specificity high?
Great job at the ST meet buddy, so cool to watch it on the live stream at work yesterday.
All your lifts were fast and strong, with lots more there in the tank!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 15, 2018, 05:33:52 PM
great meet, that looked like fun. I watched all your vids and your lifts were flying up! Looks like you came in strong and executed.

Thanks Andrew. :)  Yeah it was definitely a good meet.  It felt like I was in good shape and ready to go for this one.  I think those final two taper workouts (with 92% then 80%) you suggested really helped.  I'm trying to adjust my upcoming schedule to get those same workouts in right before my next meet too.


No rest for the wicked! Guess with the next meet around the corner u gotta keep going! Might be an good idea to ditch things like abs/shoulders and arm work the next bit leading up? Keep the specificity high?
Great job at the ST meet buddy, so cool to watch it on the live stream at work yesterday.
All your lifts were fast and strong, with lots more there in the tank!

Thanks Shawn. :)  A'int that the truth about no rest.  You're right about ditching the accessories like abs/shoulders/direct arm work.  Today I couldn't help myself though...and I did a little bit of all of those things.  Really though I kept them very light and not intensive...it mainly just felt good to get everything loosened up again after yesterday.  From this point until 1/27 it'll be high specificity and no extra fluff.

That's great you got to watch it on the livestream.  I wound up checking the recorded version out on YouTube last night and that was cool they did that.

One other comment I'd make is that I really liked the push/pull format.  I might check into doing more meets like that in the future.  I know a "true" meet has S/B/D but there is something nice about doing a meet without stress from squats.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 15, 2018, 05:45:56 PM
Haha ya I can see a push pull meet being right up my alley. Squats stress me dafuq out too, last year when squats were finally done I almost found it hard to get pumped up for the rest of my meet, lol. Guess that's why they put them first
Title: Re: Greg's Lifting Journal
Post by: Dave on January 15, 2018, 06:52:19 PM
Greg I was watching live yesterday for a bit but missed all of your lifts.  Looked like a great venue and well put together.  Getting me psyched for April ;D  Great to see them. Those deads flew up man and gratz on the prs.  You did very very well!!!

On to the next meet in a couple of weeks ;D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 16, 2018, 08:23:36 AM
Haha ya I can see a push pull meet being right up my alley. Squats stress me dafuq out too, last year when squats were finally done I almost found it hard to get pumped up for the rest of my meet, lol. Guess that's why they put them first

Yeah me too...although once squats are done and I'm on the board it is a huge relief.  They are the only ones I ever worry about bombing out on. :D


Greg I was watching live yesterday for a bit but missed all of your lifts.  Looked like a great venue and well put together.  Getting me psyched for April ;D  Great to see them. Those deads flew up man and gratz on the prs.  You did very very well!!!

On to the next meet in a couple of weeks ;D

Thanks Dave. :)  Yeah I'm happy  with my lifts.  It gives me a good gauge of what to go for in a couple of weeks.  It was definitely a good venue and a well-run meet.  At one point there were quite a few spectators there as well which was a new experience.  It's funny though when it comes time to lift it mainly just feels like it's me and the main judge there and everyone else kind of disappears.
Title: Re: Greg's Lifting Journal
Post by: tooth on January 17, 2018, 10:31:57 AM
Your deadlift pr looked like an opener.  The ss makes me want to shake the dust off mine and go bro lift. 
Title: Re: Greg's Lifting Journal
Post by: Dave on January 17, 2018, 11:05:36 AM
What are you openers going to be for the next one?  I agree with tooth.  That dl flew up.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 17, 2018, 02:42:15 PM
This morning I completed 531 Bastardo Peak (C28_4B) as follows:

Block Pulls   3-155, 3-205, 3-245, 3-275, 3-315, 3-335, 1-395, 2-415 (vid below)
     Note: All sets were Conventional 4" Block Pulls

Tri-set:
Pendlay Rows   3x5 @ 205
     Note: All sets were pulled from 4" Block Pulls
Hypers  10, 10, 10
DB BOLR 10-15, 10-15, 10-15

Bodyweight: 211.2 Pounds

Workout Duration: 47:19.51 mm:ss (with 1:00 rest between sets)

Good workout today.  Returned to block pulls this week to allow me to get work in without overdoing it on my back after the Deadlifts at the meet on Sunday.  Everything felt good and I worked up to a top double at 415.

After that I did an easy tri-set of 3 rounds of PRows, Hypers and DB BOLR, primarily aimed to loosen up my lats, low back, and shoulders ahead of tomorrow's bench workout.

https://www.instagram.com/p/BeDcKJXn95k (https://www.instagram.com/p/BeDcKJXn95k)

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

Your deadlift pr looked like an opener.  The ss makes me want to shake the dust off mine and go bro lift. 

Thanks Tooth! :)  That final pull was suprisingly strong.  I think the various form mods I've made over the past several months are finally clicking and everything is starting to feel better.  I'm still trying to find my limit point for my 1RM right now.

It was definitely fun training with and competing with the SlingShot. :)  It is fun to push past your true raw max every once in a while.

What are you openers going to be for the next one?  I agree with tooth.  That dl flew up.

Thanks Dave. :)  At this point I'm thinking I'll open with my second lift from last time which was 413.  Then I'll move to 424 for my second and either 429 or 435 for my final if everything goes smooth.  That will also let me repeat 424 for my third if necessary.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 18, 2018, 12:52:10 PM
This morning I completed 531 Bastardo Peak (C28_4C) as follows:

Superset:
Bench Press 3-145, 3-175, 3-205, 2-230, 1-260, 1-285, 1-310 (vid below)
Band Facepulls   4x25

CGBP   3x3 @ 230

Superset:
Multi-Grip Chins   3x6 @ BW
KB French Press   8-40, 8-40, 8-40

Bodyweight: 210.4 Pounds

Workout Duration: 39:00.01 mm:ss (with 1:00 rest between sets)

Great workout today.  It was short and to the point but I got in some good bench work.  I worked up to a new 1RM at 310 pounds.  After that I did backoff sets of 3x3 @ 230 on CGBP.  I finished up with 3 rounds of an easy chin/KB FP superset to loosen things up a bit.

My next workout will be a final heavy squat workout on Saturday at Untamed Strength. :)

https://www.instagram.com/p/BeGBtp5ne1i (https://www.instagram.com/p/BeGBtp5ne1i)
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 18, 2018, 04:46:11 PM
Hella strong 310!! Great workout Greg, keeping it simple and heavy with the compounds will pay off! Congrats!
Title: Re: Greg's Lifting Journal
Post by: Andrew on January 18, 2018, 11:59:38 PM
congrats on the PR!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 19, 2018, 08:41:06 AM
Hella strong 310!! Great workout Greg, keeping it simple and heavy with the compounds will pay off! Congrats!

Thanks Shawn. :)  Yeah I'm definitely trying to keep the specificity high like you mentioned previously.  I'm just over a week out now so I've got one more "heavy" workout then it's on to my 92% and 80% taper workouts (thanks Andrew) and then on to the meet on 1/27.  I'm thinking I should definitely be able to get 303 on bench in the meet and maybe 308.

congrats on the PR!

Thanks Andrew. :)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 21, 2018, 08:14:20 PM
Yesterday morning I completed 531 Bastardo Peak (C28_5A) as follows:

Squats   5-45, 3-135, 3-155, 3-190, 2-235, 2-275, 1-295, 1-325 (vid below), 1-325

Bench Press   3-135, 3-175, 3-215, 3-245, 3-245

Superset:
Multi-Grip Chins   3x6 @ BW
KB French Press      3x10 @ 44 Pounds

Bodyweight: ??? Pounds

Workout Duration: 52:44.19 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength yesterday.  This was my final "regular" workout ahead of my meet next Saturday.  I kept it simple and worked up to a couple of heavy singles at 325 on squats.  I then worked up to 2 triples at 245 on bench.  I did an easy superset of chins and french press after that to loosen up and then called it a day.

I'll do a 92% workout tomorrow and an 80% workout on Wednesday and then rest up going into Saturday.  My wife and a bunch of co-workers have come down with the flu over the weekend so I'm knocking on wood it passes me by.  My lifts are all feeling good going into the meet and I want to keep healthy to set some new PRs.

Also, I got my roster/flight assignments today and it looks like it is a smaller meet than expected with only 2 flights (1 men and 1 women with 14 lifters each) so that should lend itself to a shorter meet than usual which means I'll be fresher for all 3 lifts which is nice.

https://www.instagram.com/p/BeLxUg9HRXa (https://www.instagram.com/p/BeLxUg9HRXa)
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 22, 2018, 10:03:29 AM
Solid 325 reps Greg! You look to be in great shape heading into the meet. Think you need to walk around with a mask on at home to avoid the Ebola!!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 22, 2018, 01:38:53 PM
This morning I completed 531 Bastardo Peak (C28_5B) as follows:

This is a 92% of 1RM taper day.

Superset:
Squats   3-150, 3-185, 2-210, 2-240, 1-275, 1-300
Band Facepulls  25, 25, 25, 25

Superset:
Deadlifts 4-199, 3-245, 2-275, 2-315, 1-359, 1-390
Bench Press 4-145, 3-175, 2-205, 2-235, 1-265, 1-290

Bodyweight: 209.8 Pounds

Workout Duration: 45:49.77 mm:ss (with 1:00 rest between sets)

Good taper workout today.  My body is fairly fairly beat up right now so it was nice to do a taper workout and stop there.  Today was 92% and Wednesday will be 80%.  After that it will just be stretching and cardio heading into Saturday.

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

Solid 325 reps Greg! You look to be in great shape heading into the meet. Think you need to walk around with a mask on at home to avoid the Ebola!!

Thanks Shawn. :)  Yeah I'm feeling good about my prospects after that squat session.  I think I'll do OK on Saturday. :)

Damn straight about the mask...people are getting sick left and right here.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 25, 2018, 09:11:42 AM
Yesterday morning I completed 531 Bastardo Peak (C28_5C) as follows:

This is a 80% of 1RM taper day.

Superset:
Squats   3-135, 3-160, 2-185, 2-210, 1-235, 1-260
Band Facepulls  25, 25, 25, 25

Superset:
Deadlifts 3-175, 3-205, 2-245, 2-275, 1-315, 1-345
Bench Press 3-135, 3-150, 2-175, 2-205, 1-225, 1-255

Bodyweight: 208.8 Pounds

Workout Duration: 38:08.52 mm:ss (with 1:00 rest between sets)

This was my last workout ahead of my full power meet on Saturday.  It was a good workout overall.  I had a pretty intense massage the night before so everything was fairly sore going in and the workout helped loosen things up.

I'm looking forward to the meet.  I feel well-prepared and am ready to get it done and see what happens. :)
Title: Re: Greg's Lifting Journal
Post by: Bando on January 25, 2018, 09:47:48 AM

This was my last workout ahead of my full power meet on Saturday.  It was a good workout overall.  I had a pretty intense massage the night before so everything was fairly sore going in and the workout helped loosen things up.

I'm looking forward to the meet.  I feel well-prepared and am ready to get it done and see what happens. :)

Good luck!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 25, 2018, 10:30:04 PM

This was my last workout ahead of my full power meet on Saturday.  It was a good workout overall.  I had a pretty intense massage the night before so everything was fairly sore going in and the workout helped loosen things up.

I'm looking forward to the meet.  I feel well-prepared and am ready to get it done and see what happens. :)

Good luck!

Thanks Bando! :)
Title: Re: Greg's Lifting Journal
Post by: Bando on January 25, 2018, 11:14:45 PM
Just remember the crowd will always give you 10lbs more than you thought had, and no videos=didn't happen.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 26, 2018, 09:05:00 AM
Just remember the crowd will always give you 10lbs more than you thought had, and no videos=didn't happen.

Maybe the crowd will give me 15 this time.   :D
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on January 26, 2018, 09:13:18 AM
Good luck Greg!  When I was watching your SS meet, at first I thought you were sandbagging.  But remembering that you had another meet soon afterwards it all made sense.   Go smash some PRs man!
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 26, 2018, 10:45:47 AM
Good luck Greg! Smash some PR's and have fun!!
Y
Title: Re: Greg's Lifting Journal
Post by: Andrew on January 27, 2018, 01:27:36 AM
go crush some PR's man!! you got this
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 28, 2018, 10:40:02 AM
Yesterday I competed in the IronBornStrength USPA meet at the IronBornStrength gym in Yuba City.  Honestly it was a tough meet and not the great day I'd hoped for.  I still had fun though and slugged my way through it and did my best.

It was one of those days where everything feels heavy.  There are several possible reasons including overtraining with two meets in one month and being exposed to multiple people around me with the flu.  All of that is excuses and static as far as I'm concerned, though.  It was what it was, so I had to adapt and do my best.

My first attempt on squat was at 303 which should have been a no-brainer.  I wound up getting 2/3 red lights on.  They said I failed to lock my knees out...I'm not sure if it was at the beginning or end of lift.  In looking at the video I see a double-dip at the beginning so maybe that's what they were talking about.  In any case, I had to retake 303 for my second.   On my third I wound up scrapping my plans for 325.2 and went for a safe 308.6 and got it.  At this point my main goal was to break 1025 a total if I could.

Now it was on to bench which I thought was going to be the highlight of the meet for me.  I opened with 286.6 and that was pretty easy.  For my 2nd attempt I jumped up to 303.1.  There was a little miscommunication with my brother on the handoff and he let go a little early so I had to recover from that.  My right shoulder has been bugging me since I before the Super Training meet and during this lift something seemed to really tighten up in it.  If you watch the video I just lost the strength in my right side (which is weird because I'm right handed).  In any case the left side went up but the right side didn't and I failed the lift.  I took 303 again for my third attempt but couldn't get it.

At this point I was bummed.  I'm thinking the day is shot.  I barely got above my opener on squats and only got my opener on bench.  I wallowed in it for a little while then snapped out of it and realized my mind was messing with me and I needed to get it right mentally before deads.  I flipped the switch and treated deads like a new day.  I hit all 3 attempts on deads and my final attempt was a new PR of 429.9.

One of the things I love about powerlifting is the challenge of the meets.  There is strategy and strength involved, but there is also a huge aspect of dealing with adversity and sucking it up when things go south.  Being able to face that adversity, confront your failures, and get up and dust yourself off to keep on trying is well worth the entry fees.

Now I'm going to take at least 6 months off from competing again, keep my nose down, work on my weaknesses and nail it next time. :)

Here are my vids in lift order:

https://www.youtube.com/watch?v=arKQnJc0L_4 (https://www.youtube.com/watch?v=arKQnJc0L_4)

https://www.youtube.com/watch?v=Wv3mlrfDPZ0 (https://www.youtube.com/watch?v=Wv3mlrfDPZ0)

https://www.youtube.com/watch?v=NwErN1LfX6o (https://www.youtube.com/watch?v=NwErN1LfX6o)

https://www.youtube.com/watch?v=eUAAXMUWAjo (https://www.youtube.com/watch?v=eUAAXMUWAjo)

https://www.youtube.com/watch?v=cT4Ukh1h9DM (https://www.youtube.com/watch?v=cT4Ukh1h9DM)

https://www.youtube.com/watch?v=7b3B1Soc0ag (https://www.youtube.com/watch?v=7b3B1Soc0ag)

https://www.youtube.com/watch?v=tGMmrSSCUvE (https://www.youtube.com/watch?v=tGMmrSSCUvE)

https://www.youtube.com/watch?v=2_kdDSFmvlY (https://www.youtube.com/watch?v=2_kdDSFmvlY)

https://www.youtube.com/watch?v=K6zYE6Ru80s (https://www.youtube.com/watch?v=K6zYE6Ru80s)

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

Good luck Greg!  When I was watching your SS meet, at first I thought you were sandbagging.  But remembering that you had another meet soon afterwards it all made sense.   Go smash some PRs man!

Thanks Ron. :)  That was an unusual meet for me in that it was a day where everything felt light.  I wish I would have pushed it a little harder there but I was trying to save myself a bit for yesterday's meet so I did play it conservative.


Good luck Greg! Smash some PR's and have fun!!
Y

Thanks Shawn. :)  It was challenging but I definitely had fun.  I failed to break 300 in the bench which was a big goal but I'll get it next time.  I'm happy with my deadlifts though...there was a big improvement there over my last full meet last year.


go crush some PR's man!! you got this

Thanks Andrew. :)  I did get one PR in deadlifts which is good.  Now that I've fixed my form issues there I think I have some real room for growth.  Now I just have to keep building up my squats and heal up for bench and I should be set for my next meet.
Title: Re: Greg's Lifting Journal
Post by: Andrew on January 28, 2018, 11:12:52 AM
Congrats on the meet, sounds like it was tough! great write up, and really cool that you were able to regroup and finish it with a PR on the deadlift. That was a tough call on the first squat, must of been the bounce at the set up right before starting the lift. A  lot of people seem to have a bit of a bounce at the start just from taking a big breath, I wonder if they would have called that too.
Title: Re: Greg's Lifting Journal
Post by: FLEX on January 28, 2018, 11:22:27 AM
Good show Greg.  Watched all vids.

Sometimes meets go like that.  Our last meet I got injured and Lisa only got her opener on bench too.

I can't see why you got red lights for that squat.  But you do know you don't have to do the same weight again, right.  You can still increase on your 2nd attempt if you missed for a technicality like missing a command or whatever.

Congrats on the DL PR.

Also why the heck is that woman given visual cues with her hand on the bench press when you can't see her???  LMAO
Title: Re: Greg's Lifting Journal
Post by: Dave on January 28, 2018, 03:22:19 PM
Nice work Greg.  Got up there and had a blast.  Comfortably over 1000 now too.  I really enjoyed that write up man. Some time off to recoup is a great idea.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on January 28, 2018, 04:44:29 PM
Well done Greg.  Way to recover on that DL PR.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 28, 2018, 10:27:07 PM
Congrats on the meet, sounds like it was tough! great write up, and really cool that you were able to regroup and finish it with a PR on the deadlift. That was a tough call on the first squat, must of been the bounce at the set up right before starting the lift. A  lot of people seem to have a bit of a bounce at the start just from taking a big breath, I wonder if they would have called that too.

Thanks Andrew. :)  Yeah really the only thing I can figure is it was that bounce.  Those judges were very tough this time.  There were a lot of red lights on squats across the board.  A few of the lifters were getting pretty upset about it.  It threw off my plan, but I'm glad I was able to finish the meet strong.


Good show Greg.  Watched all vids.

Sometimes meets go like that.  Our last meet I got injured and Lisa only got her opener on bench too.

I can't see why you got red lights for that squat.  But you do know you don't have to do the same weight again, right.  You can still increase on your 2nd attempt if you missed for a technicality like missing a command or whatever.

Congrats on the DL PR.

Also why the heck is that woman given visual cues with her hand on the bench press when you can't see her???  LMAO

Thanks Jim. :)  Yeah the challenge for me is letting a bad lift roll off me and have a short memory so it doesn't mess up my next attempt.

On the second attempt part of me wanted to stick to my plan and go up in weight.  Missing that first one, though, shook my confidence a little so I stuck with the same weight.  Also, when I called my next weight I still wasn't exactly sure what I had done wrong on that first attempt (hell I'm still not sure :D ) so I decided to stick with the same weight to be sure I got something and didn't bomb out.

That lady judge was something else.  She was friendly but man she loved giving the red lights.  I was laughing about those hand signals on the bench too.


Nice work Greg.  Got up there and had a blast.  Comfortably over 1000 now too.  I really enjoyed that write up man. Some time off to recoup is a great idea.

Thanks Dave. :)  Yeah even though things didn't go according to plan I still had a blast.  I got to spend the day with my brother and spend time around some strong lifters so that was cool.  I'm definitely going to regroup and build up and come back with a vengeance next time. :D


Well done Greg.  Way to recover on that DL PR.

Thanks Ron. :)  I was definitely happy with the deadlifts.  It just took a little adjustment to get my mind right and then it was all good.
Title: Re: Greg's Lifting Journal
Post by: piperdown on January 29, 2018, 08:04:52 AM
Glad you had a good time even though it didn't work out as planned Greg. Congrats on the DL PR!

Hope the shoulder is okay. Seems like most of us on here are rehabbing something at least once a year. The joys of getting older..... ::)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 29, 2018, 08:57:23 AM
Glad you had a good time even though it didn't work out as planned Greg. Congrats on the DL PR!

Hope the shoulder is okay. Seems like most of us on here are rehabbing something at least once a year. The joys of getting older..... ::)

Thanks Eric. :)  Ain't that the truth about rehabbing something as we get older. :D  I'm still not sure what happened on the bench.  I had hit 310 in training but my right arm and shoulder weren't having any of that 303 at the meet.  That's OK...I'm going to rest up for a few days and hopefully my shoulder will recover.  Then I'll get back after it and knock it out next time.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on January 30, 2018, 12:19:01 PM
Great write up Greg! Know the bench troubles from my last meet as well. I lifted my ass on the second then no way could get the same weight on my third. Crappy about the nazi squat judging, looked good to me. Not the way you want to start the meet but you came back strong and finished it up with that beauty pull!
Congrats buddy, very solid day!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on January 30, 2018, 04:40:27 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout1A_KSC) as follows:

This program will combine aspects from 3 other well-known programs:

Andy Baker's KSC Method for Power Building
http://www.andybaker.com/a-plan-for-annual-periodization-part-2-june-december/ (http://www.andybaker.com/a-plan-for-annual-periodization-part-2-june-december/)

Extreme Powerbuilding: The Hepburn Method
https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html (https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html)

STronger in 30 Days - The Bench Press Cycle

Basically each microcycle will run for 2 weeks and will include 5 KSC workouts, 4 Hepburn workouts and 1 ST Bench workout.  There will be 3 microcycles in each cycle of the program.

And away we go...

Mulit-Grip OHP  5-45, 3-55, 3-70, 5-75, 3-85, 3x8 @ 90

Tri-set:
Seated DB OHP 8-35, 9-30, 8-30
DB Side Lat Raises  10-15, 10-15, 8-15
DB BOLR 10-15, 8-15, 10-15

Superset:
Fat Bar CGBP  3x5 @ 200
Tri Pusdowns  8-95, 8-85, 8-85

Superset:
Fat Bar CGBP  2x5 @ 200
KB French Press 10-40, 10-40, 8-40


Bodyweight: ??? Pounds (Didn't weigh)

Workout Duration: 46:59.46 mm:ss (with 1:00 rest between sets)

Damn good workout today.  I lasted 2 full days with my week off after the meet plan.  This morning felt pretty healed up so I decided to go ahead with my new program.  It is a multi-faceted program consisting of a mix of hypertrophy weeks and strength weeks.  It will use a variety of exercises to work on building up strength across my whole body.  Today's workout focused on OHP and then triceps.

My right tricep/shoulder was still a little sore from the meet so I kept the weights fairly low and focused on stretching the muscles out and getting some blood flow in there.  It felt good to do that.

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

Great write up Greg! Know the bench troubles from my last meet as well. I lifted my ass on the second then no way could get the same weight on my third. Crappy about the nazi squat judging, looked good to me. Not the way you want to start the meet but you came back strong and finished it up with that beauty pull!
Congrats buddy, very solid day!


Thanks Shawn. :)  Yeah the bench and squat were both rough but the overall experience wound up being good...mainly because of the deads. :D  Like you said about the bench, once a heavy rep goes bad it's very hard to get the momentum back for your next attempt.  I was happy to finally break 1025 in a meet although I was disappointed that my squat max and bench max were literally the exact same numbers I put up at my first meet in 8/2016.  That's OK, though, I'm going to keep on building up and next meet I'll kill it.  My new goal is 1100.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 01, 2018, 07:19:20 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout1B_KSC) as follows:

Block Pulls 3-155, 3-205, 3-225, 3-245, 3-275, 3x8 @ 305

SSB Squats  3-135, 3x5 @ 185

Tri-set:
Hypers  3x15
Leg Curls 3x10 @ 50
Calf Raises 3x10 @ 185

Bodyweight: 210.4 Pounds

Workout Duration: 49:02.76 mm:ss (with 1:00 rest between sets)

Another good workout.  I'm very happy with this program so far.  It has some good variety and I'm able to focus well on a given area each day.
Title: Re: Greg's Lifting Journal
Post by: Andrew on February 02, 2018, 12:38:09 AM
are you doing your own programming?

cool how you can do SSB squats. I am really getting the itch to get one
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 02, 2018, 07:55:08 AM
are you doing your own programming?

cool how you can do SSB squats. I am really getting the itch to get one


I'm sort of doing my own programming in that I'm taking pieces of programs from Andy Baker, Mark Bell, and an old school Canadian strongman Doug Hepburn.  Basically, it is a 6 week cycle consisting of 3 2-week microcycles.  There is a mix of strength and hypertrophy work.  I'm mainly trying to build up overall strength and hit more accessories for weak areas...I've got a lot of opportunities for improvement. :D  I'm placing emphasis on building up supporting muscles for the Big 3 as much as possible for the next 6 months or so.

Here is a summary of it from a previous post:

This program will combine aspects from 3 other well-known programs:

Andy Baker's KSC Method for Power Building
[url]http://www.andybaker.com/a-plan-for-annual-periodization-part-2-june-december/[/url] ([url]http://www.andybaker.com/a-plan-for-annual-periodization-part-2-june-december/[/url])

[url]http://www.andybaker.com/deadlift-programming-assistance/[/url] ([url]http://www.andybaker.com/deadlift-programming-assistance/[/url])

[url]http://www.andybaker.com/blow-up-your-bench-press-3-easy-tips/[/url] ([url]http://www.andybaker.com/blow-up-your-bench-press-3-easy-tips/[/url])

Extreme Powerbuilding: The Hepburn Method
[url]https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html[/url] ([url]https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html[/url])

STronger in 30 Days - The Bench Press Cycle

Basically each microcycle will run for 2 weeks and will include 5 KSC workouts, 4 Hepburn workouts and 1 ST Bench workout.  There will be 3 microcycles in each cycle of the program.




The SSB was a great purchase.  I can feel it big time in my quads.  Quad strength is one of my key areas for improvment and I think the SSB is going to pay some dividends for both my squats and deads.
Title: Re: Greg's Lifting Journal
Post by: Gnomusmaximus on February 02, 2018, 08:05:08 AM
Hepburn was Canadian?   No way.  See, all the cool people live up north.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 02, 2018, 08:33:22 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout1C_KSC) as follows:

Multi-Grip Chins  5x10 @ bodyweight

Superset:
Bent Over Rows  4x10 @ 155
Lat Pulldowns   10-110, 8-110, 8-105, 8-105

Superset:
Facepulls  20-50, 4x15 @ 50
Shrugs    3x15 @ 225

Bodyweight: ??? Pounds

Workout Duration: 37:00.00 mm:ss (with 1:00 rest between sets)

Good workout today.  I felt like I strained my left trap a little on my last set of shrugs.  After my workout I applied some Arctic Sports Balm and that seemed to help.  I'll be curious to see how it feels tomorrow for bench day.

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

Hepburn was Canadian?   No way.  See, all the cool people live up north.

Aint that the truth...and the strong ones too. :D
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on February 03, 2018, 09:28:16 AM
Nice back blast buddy!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 03, 2018, 04:36:34 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout1D_KSC) as follows:

Superset:
Fat Bar BP (2.5") 5-110, 5-135, 3-160, 5-175, 3-205, 3x8 @ 220
Band Facepulls  25, 25, 25, 25

Superset:
Incline DB BP 10-35, 3x10 @  40, 12-40
BB Curls  8-65, 8-65, 10-65

Superset:
Dips  4x12 @ Bodyweight
Incline DB Curls  8-20, 3x10 @ 20

Bodyweight: ??? Pounds

Workout Duration: 45:57.35 mm:ss (with 1:00 rest between sets)

Another good workout today.  My right triceps/rear delt area is still sore from the meet.  I'm figuring I must've strained it during the meet and that's why my right arm was no good on my 303 attempt.  In any case, it was sore but didn't really impact my exercises today and I was able to get my 3x8 @ 220 on bench and also had no issues with anything else.

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

Nice back blast buddy!

Thanks man. :)  Yeah I was feeling a little sore (in a good way) today in my lats so I must've done something right.  I'm really liking the setup of this program so far...great variety.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 05, 2018, 02:10:05 PM
Yesterday morning I completed Kick Ass Powerbuilding (C29_Workout1E_KSC) as follows:

Superset:
Squats  5-115, 4-140, 3-170, 5-185, 3-215, 8-230, 8-230, 1-230 (Sore Left Hammy on last set)
  Note: All squats done to 14" Box
Shoulder Rok  4x10 @ 5 pounds + bar (each set was 5 per side)

SLDL  5-155, 5-205, 3x5 @ 255
  Note: All reps done from 4" blocks

Tri-set:
Weighted DB Step Ups  3x10 @ 20 pounds (each set was 10 per leg)
  Note: All step ups done to 14" Box
Decline Situps  10, 10, 15
Calf Raises   3x10 @ 185


Bodyweight: ??? Pounds

Workout Duration: 1:17:48.20 mm:ss (with 1:00 rest between sets)

Good tough workout.  The squats started off well but going in to my last set I got a bad cramp in my left hammy.  I decided to try the last set anyway but my leg felt painful enough that I shut it down to prevent an injury.  For my next exercise I changed from SSB Squats to SLDL in hopes of stretching out my hammy some.  Basically it felt like I had a bad case of EOMS (early onset muscle soreness). :D

At that point my son joined my in the garage/gym.  That extended my workout time some but I always try to encourage him to come out there and have fun when he does. :)

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

After lifting I decided to test my legs out some and took my dogs for a trail run.  We ran 3.76 miles in 53m:09s, climbed a total of 172 ft to a max elevation of 2665 ft, and burned an estimated 642 kcal, on the hilly Tech Trail in Nevada City.  The legs felt good during the run but my hammies sure tightened up afterwards.

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

This morning I completed Kick Ass Powerbuilding (C29_Workout1F_Hepburn) as follows:

Tri-set:
Bench Press  3-115, 3-140, 3-170, 3-185, 3-210, 8x2 @ 240
Band Facepulls  20, 20, 20, 20, 20
Block Pulls   3-155, 3-195, 3-245, 2-265, 3-295, 8x2 @ 335
  Note: All reps done from 4" blocks

Superset:
Bench Press 3x6 @ 185
Block Pulls 3x6 @ 255
  Note: All reps done from 4" blocks

Bodyweight: ??? Pounds

Workout Duration: 54:14.92 mm:ss (with 1:00 rest between sets)

Today I started the Hepburn phase of the 1st microcycle of my powerbuilding program:

https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html (https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html)
https://www.t-nation.com/training/hepburn-solution-for-strength-and-power (https://www.t-nation.com/training/hepburn-solution-for-strength-and-power)

I woke up this morning with very sory upper hammies on both legs...DOMS were still in full force, and thus I was a little skeptical about doing deads today.  I went ahead with it and the pulls felt OK.  This Hepburn workout with the sets of 8x2 followed by lighter weight with 3x6 is super challenging.  The 8x2's were especially tough.  In any case, it felt like I got some great work in.
Title: Re: Greg's Lifting Journal
Post by: Bando on February 05, 2018, 04:07:28 PM
Some pretty SRS well rounded work going down in here.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 05, 2018, 04:55:32 PM
Some pretty SRS well rounded work going down in here.

Thanks Bando.  I cobbled together this program from some other well-proven programs.  I'm really liking the variety and feel of it...although I'm hobbling around like an old timer right now. :)
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on February 06, 2018, 08:40:06 AM
Tough looking workouts Greg! Solid work!
Title: Re: Greg's Lifting Journal
Post by: Gnomusmaximus on February 06, 2018, 09:00:56 AM
What do you use for the fat bar on the fat bar BP?
Title: Re: Greg's Lifting Journal
Post by: Andrew on February 06, 2018, 09:47:44 AM
Serious volume in that last session with the 8x2 followed by 3x6.
Title: Re: Greg's Lifting Journal
Post by: Dave on February 06, 2018, 12:54:51 PM
Jealous of the outdoor runs :(  Cold, icy, snowy etc here.  I'm not one of the tough Canadian's you guys were talking about ;D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 06, 2018, 02:14:45 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout1G_Hepburn) as follows:

Tri-set:
Squats  3-120, 3-150, 3-180, 3-195, 3-225, 8x2 @ 255
  Note: All reps done to 14" Box
Band Facepulls  20, 20, 20, 20, 20
Multi-Grip OHP  3-50, 3-60, 3-75, 3-80, 3-90, 8x2 @ 105

Superset:
SSB Squats  3x6 @ 195
  Note: All reps done to 14" Box
Multi-Grip OHP  3x6 @ 80

Bodyweight: ??? Pounds

Workout Duration: 1:03:52.08 mm:ss (with 1:00 rest between sets)

Good workout today.  I had pretty bad DOMS all day yesterday and into this morning.  I did some stretching last night and that helped a bit.  Once I got going with the squats today though things loosened up and felt OK.

The volume yesterday on the deads was tough but it felt good today for squats and OHP.

https://www.instagram.com/p/Be3CtzAn_hK (https://www.instagram.com/p/Be3CtzAn_hK)

https://www.instagram.com/p/Be3DO8unzLv (https://www.instagram.com/p/Be3DO8unzLv)

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

Tough looking workouts Greg! Solid work!

Thanks Shawn. :)  Yeah I'm definitely putting in some work with this program.  I'm thinking it'll lead to some good results...and soreness. :D


What do you use for the fat bar on the fat bar BP?

I made my own fat bar with a 1.9" piece of Schedule 40 pipe and a 2 3/8" piece of galvanized fence post to use as a sleeve.  I cut the fence post to about 5 feet long and slide it over the 7 foot Schedule 40 pipe.  I keep the fence post in place with a couple of clamping shaft collars from Amazon.  I spray painted the fence post with truck bed liner to give me a little better grip.  It weighs 35 pounds.  Here are some pics of it:

https://i.imgur.com/ybhQUu1.jpg?1 (https://i.imgur.com/ybhQUu1.jpg?1)

https://i.imgur.com/dFBUSGm.jpg?1 (https://i.imgur.com/dFBUSGm.jpg?1)


Serious volume in that last session with the 8x2 followed by 3x6.

You ain't kidding Andrew...the volume was higher than I realized...especially on the deads.  8x2 followed by 3x6 was challenging on the deads.  The squats, bench, and OHP all felt much less strenuous.

Jealous of the outdoor runs :(  Cold, icy, snowy etc here.  I'm not one of the tough Canadian's you guys were talking about ;D

Hell Dave, anyone who can live up there with those kind of winters is tough in my book...tougher than me at least. :D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 08, 2018, 07:48:32 AM
Yesterday evening I completed Kick Ass Powerbuilding (C29_Workout1H_KSC) as follows:

Multi-Grip Chins  3x10 @ bodyweight
Chest Supported Rows   8-90, 8-80, 8-80
Lat Pulldowns   12-115, 10-130, 10-130
DB Shrugs   15-65, 15-70, 15-80
BB Curls   8-70, 8-80, 8-70
DB Hammer Curls   12-25, 12-25, 12-25


Bodyweight: ??? Pounds

Workout Duration: 34:00.00 mm:ss (with 1:00 rest between sets)

I worked out at Ironworks gym with my brother which was fun.  Good straight forward back and bis day.  I'm liking the mix of BB and PL workouts in this Powerbuilding programming.  Hopefully it'll pay some dividends in making me look like I actually lift...along with a renewed focus on clean eating. :)

In a few minutes, it's on to Deads and Bench.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 08, 2018, 01:22:04 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout1I_Hepburn) as follows:

Tri-set:
Bench Press  3-115, 3-140, 2-185, 1-225, 5x2 @ 250
Band Facepulls  20
Block Pulls   3-155, 3-205, 2-245, 1-295, 5x2 @ 345
  Note: All reps done from 4" blocks

Superset:
Bench Press 3x6 @ 205
Block Pulls 3x6 @ 280
  Note: All reps done from 4" blocks

Bodyweight: ??? Pounds

Workout Duration: 43:03.36 mm:ss (with 1:00 rest between sets)

Good workout this morning.  After doing the first two workouts of the Hepburn Method I watched a Steve Shaw video on YouTube where he said that he prefers the program using 5x2 or 6x2 instead of 8x2.  Since he also wrote up the 8x2 version of the program I had been following on the Muscle & Strength website, I decided to use his "preferred" method of the program.  Also, I upped my weights to a true 80% of 1RM for each of the lifts.  I gave the new version a run today and enjoyed it more.  On the deads in particular I feel much less beat up than I did after the 8x2.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 09, 2018, 04:00:40 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout1J_Hepburn) as follows:

Tri-set:
Squats  3-120, 2-150, 2-185, 2-225, 5x2 @ 260
  Note: All reps done to 14" Box
Band Facepulls  20, 20, 20, 20
Multi-Grip OHP  3-50, 3-60, 3-75, 3-90, 5x2 @ 100

Superset:
SSB Squats  3x6 @ 215
  Note: All reps done to 14" Box
Multi-Grip OHP  3x6 @ 80

Bodyweight: 206.4 Pounds (Down 6.0 Pounds Since 2/1)

Workout Duration: 43:50.66 mm:ss (with 1:00 rest between sets)

Good workout today.  This wraps up week 1 of Hepburn.  Now it's on to week 1 of STronger in 30 Days Bench Program and the end of this microcycle.  Then I start microcycle week 2.  So far so good with this program.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on February 09, 2018, 06:08:58 PM
Any program with lots of squatting is worth doing.  Well done Greg.  Aren't you due for another meet?  It's been a couple weeks. :jester:
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on February 10, 2018, 02:53:49 PM
Hard work on that session Greg, squats and then more squats!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 10, 2018, 03:06:24 PM
This morning I completed Week 1 of STronger Bench in 30 Days (C29_Workout1K_ST) as follows:

Bench Press   5-135, 4-155, 2-185, 1-215, 4x6 @ 230

Reactive SlingShot  3x3 @ 245

Superset:
Incline DB BP   10-30, 10-35, 10-35
DB Rows  3x10 @ 80

Superset:
KB French Press   3x10 @ 40
Chin  3x10

Superset:
Pushups      3x15
Band Face Pulls  3x25

Bodyweight: ??? Pounds

Workout Duration: 44:18.19 h:mm:ss (with 1:00 rest between sets)

Good workout.  I used a little bit wider grip than normal on my bench and this felt better on my shoulder.  My right rear delt has been sore since my last meet.  It was nice to get through the bench with minimal shoulder discomfort.

That completes my first micro-cycle on this program.  On Monday I'll start the 2nd micro-cycle.

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

We're in crunch mode and I have to work today so I couldn't take my dogs on our normal trail run today.  Instead I took them for a quick run in our neighborhood.  We ran 2.2 miles in 25m:32s, climbed a total of 33 ft to a max elevation of 2379 ft, and burned an estimated 401 kcal.  Tomorrow I'll take them on a longer trail run.

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

Any program with lots of squatting is worth doing.  Well done Greg.  Aren't you due for another meet?  It's been a couple weeks. :jester:

Damn straight Ron. :)  That program certainly has lots of squatting...as well as lots of other main lifts too.  It's certainly giving me my money's worth so far.

It's funny you bring up meets...I'm already itching to compete again and have been eye-balling a meet in May...we'll have to see. :D


Hard work on that session Greg, squats and then more squats!

Thanks Shawn. :)  There are definitely no shortage of squats in my current program.  Perhaps that's why I'm always hobbling around everywhere with sore legs...like an old timer. :D
Title: Re: Greg's Lifting Journal
Post by: Andrew on February 10, 2018, 04:11:27 PM
nice training, and awesome getting out and doing the trails too. what kind of grip do you use with the multi-grip OHP?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 12, 2018, 02:04:16 PM
Yesterday morning I took my dogs for a trail run on the Tech Trail in Nevada City.  It is a hilly loop, and we ran 5.01 miles in 1h:08m:23s, climbed a total of 244 ft to a max elevation of 2675 ft, and burned an estimated 869 kcal.  Here is a picture of the elevation profile for th run:

https://www.instagram.com/p/BfE3OsDHLB7 (https://www.instagram.com/p/BfE3OsDHLB7)

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

This morning I completed Kick Ass Powerbuilding (C29_Workout2A_KSC) as follows:

Superset:
Bench Press 5-115, 4-155, 3-160, 3-190, 2-215, 3x5 @ 245
Band Facepulls  20, 20, 20, 20

Superset:
Fat Bar (1.9") Incline BP 3x8 @ 160
BB Curls  3x8 @ 65

Superset:
Decline DB BP 3x15 @ 40
One Arm DB Preacher Curls 3x12 @ 20

Bodyweight: ??? Pounds

Workout Duration: 45:57.35 mm:ss (with 1:00 rest between sets)

Good workout.  I joined the Andy Baker Online Barbell Club and am receiving weekly programming from him now.  I'm integrating those programs in where possible and so far am liking the results.

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

nice training, and awesome getting out and doing the trails too. what kind of grip do you use with the multi-grip OHP?

Thanks Andrew. :)  I'm still geting out on the trails as much as possible.  I've been capping my runs at around 4-5 miles though to prevent too much of a negative impact on my lifting.  I still love getting out there and running in the woods though.

With the multi-grip bar I mainly use the middle width angled grip.  My bar has a mix of neutral grips and angled grips.  I prefer the angled over the neutral though.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on February 12, 2018, 06:59:12 PM
Lots of work put in with all the supersets, must have been pumped right up after that one!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 13, 2018, 01:07:30 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout2B_KSC) as follows:

Block Pulls 3-155, 3-205, 3-225, 3-265, 2-300, 3x5 @ 340
  Note: All sets done from 4" blocks

SSB Squats  3x5 @ 200
  Note: All sets done to 14" Box

Weighted Stepups  3x10 per leg @ 20 Pound Dumbbell
  Note: All sets done to 14" Box

Superset:
Calf Raises 3x15 @ 200
Decline Situps  3x15 @ Bodyweight

Bodyweight: ??? Pounds (Didn't Weigh)

Workout Duration: 58:19.85 mm:ss (with 1:00 rest between sets)

Another good workout.  I've continued doing pulls from 4" blocks instead of the floor as this works much better with my hip/low back issues.  I also pull with deficit deads every once in a while and my strength from the floor for my last meet seemed to be fine with this combo.

https://youtu.be/kemtYLtWwtU

https://youtu.be/6XMlOG2zAmQ

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

Lots of work put in with all the supersets, must have been pumped right up after that one!

Yes indeed Shawn. :)  The pumpage factor was high after that workout.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 14, 2018, 01:05:31 PM
This morning I completed Kick Ass Powerbuilding (C29_Workout2C_KSC) as follows:

Mulit-Grip OHP  5-45, 4-65, 3-75, 2-85, 1-100, 5-105, 2x5 @ 95

Seated DB OHP   3x12 @ 25

Tri-set:
DB Side Lat Raises  3x20 @ 10 pounds
Dips  3x15
Tri Pressdowns  10-75, 2x20 @ 50

Bodyweight: ??? Pounds (Didn't weigh)

Workout Duration: 43:29.18 mm:ss (with 1:00 rest between sets)

Tough workout today.  My right shoulder is still bothering me after my two powerlifting meets in January.  I'm not sure what I did to it but there is some significant pain whenever I lift my right arm above my shoulder.  I have been doing OHP with my multi-grip bar since the meets and today I decided to push it a bit and try my fat bar.  I tried to do 3x5 at 105 but the first set caused enough pain that I lowered the weight for the final two sets.  I think I'll take a few weeks off OHP entirely and then go back to my multi-grip bar.  It's a tough pill to swallow as last year I was doing 5 reps in the 145-150 range.  That's OK though...I need to push pride aside and let my shoulder heal up.

https://youtu.be/Y6YEI7FQK0g
Title: Re: Greg's Lifting Journal
Post by: Andrew on February 14, 2018, 10:46:22 PM
Bummer about the shoulder pain. Just remember it will get better. Mine is still not 100% but it is close. One thing on OHP I saw Alan Thrall doing was OHP Pin presses. Basically if there is a range of motion that you can do pain free, set the pins and just do that pain free part of the range of motion (for example from top of head level to lockout only)...Then incrementally (over the course of weeks) slowly move the pins down a little each workout until you can get back to full rom pain free
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 15, 2018, 07:52:46 AM
Bummer about the shoulder pain. Just remember it will get better. Mine is still not 100% but it is close. One thing on OHP I saw Alan Thrall doing was OHP Pin presses. Basically if there is a range of motion that you can do pain free, set the pins and just do that pain free part of the range of motion (for example from top of head level to lockout only)...Then incrementally (over the course of weeks) slowly move the pins down a little each workout until you can get back to full rom pain free

Thanks for the suggestion Andrew. :)  That is a good idea.  The pain seemed to be much less from forehead level up, so I'll set the pins there and give that a try next time.  I know it'll get better eventually but yesterday I just got frustrated because it wasn't getting better more quickly...basically I was just being impatient and pushing too hard too quickly.
Title: Re: Greg's Lifting Journal
Post by: Dave on February 16, 2018, 09:54:09 PM
Sorry to hear about the shoulder Greg! Heal up man. 
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on February 17, 2018, 10:23:01 AM
Sucks about that shoulder Greg.  Hope it heals up fast man.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 18, 2018, 09:31:53 AM
I've fallen behind on logging my workouts so here are my last two:

Thursday evening I completed Kick Ass Powerbuilding (C29_Workout2D_KSC) as follows:

Chins  10, 10, 9, 8 (All @ bodyweight)
Lat Pulldowns   4x12 @ 115

Superset:
Bent Over Rows   12-135, 10-185, 8-185, 12-135
DB BOLR   15-10, 15-10, 12-10, 12-10

Trap Bar Shrugs   3x8 @ 225


Bodyweight: ??? Pounds

Workout Duration: 28:02.50 mm:ss (with 1:00 rest between sets)

Good quick supplemental back focused workout.  I did this one at Ironworks Gym in Grass Valley with my brother.

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

Yesterday morning I completed Kick Ass Powerbuilding (C29_Workout2E_KSC) as follows:

Squats   5-135, 4-165, 3-195, 2-235, 3x5 @ 260

SSB Squats   3x5 @ 205

RDL      6-135, 5x6 @ 205

Decline Situps   4x12 @ Bodyweight


Bodyweight: ??? Pounds

Workout Duration: 59:38.81 mm:ss (with 1:00 rest between sets)

Great workout at Untamed Strength in Sacramento.  I picked up a friend of mine from Grass Valley and headed down to Alan's gym.  He is about 10 years younger than me and is doing the Bridge program from Barbell Medicine.  We had a blast and got a good workout in.

https://www.instagram.com/p/BfUlkLeHHIA (https://www.instagram.com/p/BfUlkLeHHIA)

https://www.instagram.com/stories/untamedstrength/?hl=en (https://www.instagram.com/stories/untamedstrength/?hl=en)
(The 6th vid in this story shows Your's Truly doing RDL)

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

Sorry to hear about the shoulder Greg! Heal up man. 

Sucks about that shoulder Greg.  Hope it heals up fast man.

Thanks Guys.  I've been taking care of it the past couple of days and it is starting to feel better.  I've been doing some light dumbbell work to stretch it out and also using Arctic Sports Balm on it and that seems to help.  Also, my wife got some CBD oil lotion (which is now legal in California :) ) from our massage therapist and I've been applying that each night...it's amazing how much that seems to make the pain go away.  In any case, I'm going to go do a bench workout here in a few minutes so that'll be a good indicator of how its doing.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 18, 2018, 03:43:22 PM
This morning I completed Week 2 of STronger Bench in 30 Days (C29_Workout2F_ST) as follows:

Bench Press   5-135, 3-155, 2-185, 1-225, 5x5 @ 240

Reactive SlingShot  4x3 @ 245

Superset:
Incline DB BP   3x8 @ 40
Multi-Grip Chins   3x5 @ BW+25

Bodyweight: ??? Pounds

Workout Duration: 40:17.25 h:mm:ss (with 1:00 rest between sets)

Good workout today.  My right shoulder was a little sore but it felt much better than it has been.  I used a slightly wider grip on the bench and that seemed to help some too.

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

After lifting I took my dogs on a trail run in Nevada City on the Tech Trail.  We ran 3.76 miles in 55m:55s, climbed a total of 246 ft to a max elevation of 2691 ft and burned an estimated 625 kcal.  This was a tough run at a glacial pace mainly due to sore legs from yesterday's squat workout.
Title: Re: Greg's Lifting Journal
Post by: Bando on February 18, 2018, 04:25:50 PM
Wow you packed a lot work in to 40 minutes.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on February 19, 2018, 06:55:29 PM
Strong looking bench session Greg. Glad the shoulder is holding up ok for you!