Author Topic: Greg's Lifting Journal  (Read 1877 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #120 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
http://www.andybaker.com/a-plan-for-annual-periodization-part-2-june-december/

http://www.andybaker.com/deadlift-programming-assistance/

http://www.andybaker.com/blow-up-your-bench-press-3-easy-tips/

Extreme Powerbuilding: The Hepburn Method
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.




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.
« Last Edit: February 02, 2018, 07:57:29 AM by ptreyesgreg »
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

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

Offline Gnomusmaximus

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Re: Greg's Lifting Journal
« Reply #121 on: February 02, 2018, 08:05:08 AM »
Hepburn was Canadian?   No way.  See, all the cool people live up north.

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #122 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
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

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

Online ShawnJ

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Re: Greg's Lifting Journal
« Reply #123 on: February 03, 2018, 09:28:16 AM »
Nice back blast buddy!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #124 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.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #125 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.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.
« Last Edit: February 05, 2018, 02:12:22 PM by ptreyesgreg »
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

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

Online Bando

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Re: Greg's Lifting Journal
« Reply #126 on: February 05, 2018, 04:07:28 PM »
Some pretty SRS well rounded work going down in here.
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #127 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. :)
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

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

Online ShawnJ

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Re: Greg's Lifting Journal
« Reply #128 on: February 06, 2018, 08:40:06 AM »
Tough looking workouts Greg! Solid work!
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Offline Gnomusmaximus

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Re: Greg's Lifting Journal
« Reply #129 on: February 06, 2018, 09:00:56 AM »
What do you use for the fat bar on the fat bar BP?

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Re: Greg's Lifting Journal
« Reply #130 on: February 06, 2018, 09:47:44 AM »
Serious volume in that last session with the 8x2 followed by 3x6.
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Re: Greg's Lifting Journal
« Reply #131 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
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #132 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/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/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
« Last Edit: February 06, 2018, 02:51:24 PM by ptreyesgreg »
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #133 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.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #134 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.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

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

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