Author Topic: Greg's Lifting Journal  (Read 10992 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #405 on: September 08, 2018, 01:21:05 PM »
This morning I completed Unf*ck Your Program Int. (1D) as follows:

Shoulder Rehab Circuit with Red Micro Bands

Superset:
SSB Squats  5-45, 5-135, 3x12 @ 175
DB BOLR  3x12 @ 15

Superset:
Football Bar CGBP  5-95, 3-145, 3x12 @ 160
Rolling DB Extension  3x12 @ 15

Decline Situps  3x15

Bodyweight: 213.8 Pounds (Down 8.4 pounds from 222.2 on 7/9)

Workout Duration: 0:44:40.19 h:mm:ss.ms (with 1:00 rest between sets)

Short but effective workout today.  The SSB Squats were 50 pounds lighter than the previous workout but my legs were still a little sore from sumos so they did a good job of working that out.  The combo of football bar cgbp and rolling db extensions smoked my tris and had them screaming by the end...should be good for me and help my bench in the long run.

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

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your sumo form looks like it has good potential. My hips are tight and it ends up being all back, but i can see you are able to use your legs quite a bit

Thanks Andy. :)  This go round with them my form feels much better.  I'm able to get my butt down more and chest up which I wasn't doing last time.  Hopefully it'll help drive up my conventional some for my meet next month.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #406 on: September 10, 2018, 01:04:53 PM »
Yesterday I took the dogs on a challenging hilly trail run.  We ran 3.72 miles in 53m:16s, climbed a total of 312 ft to a max elevation of 2676 ft, and burned an estimated 632 kcal.  The pace was slow but the hills were tough as you can see in the elevation profile below:



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This morning I completed Unf*ck Your Program Int. (2A) as follows:

Sumo Deadlifts  3-135, 3-201, 3-245, 3-295, 5x3 @ 335

Superset:
DB Incline Rows  3x10 @ 55
Back Raises  3x18

Multi-Grip Chins  3x10 @ BW+10

Bodyweight: 215.0 Pounds (Down 7.2 pounds from 222.2 on 7/9)

Workout Duration: 0:42:04.16 h:mm:ss.ms (with 1:00 rest between sets)

Good workout.  The sumos were tougher today.  Instead of 5x5 I did 5x3 and felt like that was plenty of work. :D  Seriously though, it was tough work and a short intense workout.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Offline Andrew

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Re: Greg's Lifting Journal
« Reply #407 on: September 11, 2018, 11:53:50 AM »
man you get your workouts done quick. Takes me about 2-3hrs..lol
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #408 on: September 11, 2018, 01:47:52 PM »
This morning I completed Unf*ck Your Program Int. (2B) as follows:

Shoulder Rehab Circuit with Red Micro Bands

SSB Squats  5-45, 5-135, 5-185, 3-205, 3x10 @ 235

Bench Press  5-45, 5-135, 3-185, 3x10 @ 215

Superset:
DB L-Flyes  3x10 @ 15
Incline DB Shrugs  3x10 @ 55

Bodyweight: 215.0 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:53.94 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout today.  I'm enjoying the change of pace of doing the higher volume sets.  The weights are not heavy by the 3 sets of 10 is definitely challengin.  I've been trying to keep my diet as on track as possible (maximizing protein intake) trying to build some new muscle if possibly with these hypertrophy sets.

https://www.instagram.com/p/Bnll-HDBWw8

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man you get your workouts done quick. Takes me about 2-3hrs..lol

Yeah my sweet spot is around an hour.  These are going a bit quicker than that, so once I get the hang of the program I might add in a few more sets or exercises.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #409 on: September 13, 2018, 12:04:48 PM »
This morning I completed Unf*ck Your Program Int. (2C) as follows:

4" Block Pulls  3-135, 3-225, 3-315, 2-385
       1-430, Fail-455, 1-455, 2-405 (vids below)

Incline BP  5-45, 3-135, 3x10 @ 160

Superset:
EZ Curls w/ Fat Grips  3x10 @ 65
Decline Situps 3x15

Bodyweight: 215.0 Pounds (Down 7.2 pounds from 222.2 on 7/9)

Workout Duration: 0:51:14.58 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning with my heavy block pull workout.  I was planning to work up to a couple of sets of singles at 455 and possibly a single at 475.  Everything from 315 on felt heavy though and I wound up failing my first set at 455.  At this point, I rested for a few minutes, got my mind right and then did a successful single at 455...it was a grinder but went up.  Then I dropped back to 405 for a double and then called it a day for pulling and moved on to my accessories.

https://www.instagram.com/p/BnqymjwBbHi
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Offline Andrew

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Re: Greg's Lifting Journal
« Reply #410 on: September 15, 2018, 01:26:47 AM »
that redemption rep at 455 was killer!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #411 on: September 15, 2018, 07:35:33 PM »
This morning I completed Unf*ck Your Program Beg. (3A) as follows:

Shoulder Rehab Circuit with Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3-225, 3x8 @ 250

Bench Press  5-45, 3-135, 3-185, 2-225, 7-235, 9-235 (vid below), 8-235

Tri-set:
Multi-Grip Chins  3x10
DB L-Flyes  3x10 @ 15
Hypers  3x8 @ 50

Bodyweight: 215.0 Pounds (Down 7.2 pounds from 222.2 on 7/9)

Workout Duration: 0:56:47.04 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/Bnv6GoyBFia

Great workout this morning.  SSB and bench both felt good today.  Doing the weeks of higher rep work has really helped my body heal up.  Next week I move on to reps of 6 with heavier weight so I'm looking forward to that.  I'm enjoying the 8's this week though.

I switched over to the 3 day version of Unf*ck Your Program this morning.  Basically it's the same thing but uses 3 days instead of 4.  The biggest difference is that I'll do sumos every other week with this program.  I think that'll help out my recovery.

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that redemption rep at 455 was killer!

Thanks man! :)  Yeah after I failed the first attempt I was bummed.  It wasn't even close.  Revenge reps don't usually ever work for me but I was able to rest a bit and get my mind right and get it on that second rep.  That definitely felt good...a big win.  With that I'm still on track with my plan for the deadlift competition on 10/6.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #412 on: September 16, 2018, 08:22:46 PM »
This morning I completed Unf*ck Your Program Beg. (3B) as follows:

4" Block Pulls  3-135, 3-225, 3-291, 2-335, 2-405,
       1-420, 1-440 (vid below), 1-425

Incline BP  5-45, 3-135, 3x8 @ 179

Superset:
EZ Curls w/ Fat Grips  3x12 @ 70
Decline Situps 3x15

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:59:05.00 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My block pulls were a little lighter than last time.  I used my Texas Power Bar which made things a little more challenging...stiffer bar than my normal 28mm bar.  Thursday or Friday will be my next DL session and the weights will bump to 465.  I'm on track for some good things and new PRs at my meet on 10/6. :)

https://www.instagram.com/p/BnywVMsBNto
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #413 on: September 18, 2018, 01:14:38 PM »
This morning I completed Unf*ck Your Program Beg. (3C) as follows:

Shoulder Rehab Circuit with Red Micro Bands

Squats  3-45, 3-135, 3-175, 3x8 @ 205

CG Bench Press  5-45, 3-135, 3-175, 3x8 @ 190

Tri-set:
DB BOLR  3x12 @ 15
Mulit-Grip Chins  3x10
Rolling DB Extension  3x12 @ 15

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 0:39:37.09 h:mm:ss.ms (with 1:00 rest between sets)

Good light workout today.  This was my first time doing regular low bar squats in a month or so.  Might shoulder was tight was the weight was light and it felt good to use the regular bar again.
« Last Edit: September 18, 2018, 01:16:13 PM by ptreyesgreg »
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #414 on: September 20, 2018, 01:03:55 PM »
This morning I completed Unf*ck Your Program Beg. (4A) as follows:

4" Block Pulls  3-135, 2-201, 1-245, 1-335, 1-405
         Fail-465 (vid below), Fail-465, 1-385, 3-335

Incline BP  5-45, 3-135, 3x6 @ 185

Superset:
EZ Curls w/ Fat Grips  3x10 @ 75
Weighted Back Raises  3x10 @ 50

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

Workout Duration: 0:50:04.29 h:mm:ss.ms (with 1:00 rest between sets)

Tough workout today.  I woke up with a sore left hamstring and tight legs in general.  I briefly thought about postponing my deadlift workout today but decided to go for it anyway.  I was hoping for a new PR and was impatient to get it done.  Hindsight being 20/20, I should have postponed until tomorrow or Saturday. :D  In any case, warmups were tough and I was feeling it in my left hammy.  I decided to jump from 405 to 465 to keep from aggravating the leg worse.  My first attempt didn't seem to budge the weight at all and the second one wasn't any better.  At that point I decided to cut my losses and dropped back to 385 for a single and then to 335 for a triple.

That is a bit disheartening as heading into my meet on 10/6 I am hoping for something in the 470-480 range.  That might be a bit aggressive but I think it is still doable.  I just need to rest up for a week, hit one more good session, and then take it easy deadlift-wise heading into the 6th.

https://www.instagram.com/p/Bn82kD2B9Lw
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ShawnJ

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Re: Greg's Lifting Journal
« Reply #415 on: September 21, 2018, 06:44:47 PM »
Nice try on the 465 Greg, some days are just rough on deads and it can be as much a mental game as physical. Know that feeling all too well lately.
Rest up for the meet, coming in fresh for deads makes such a world of difference! Good luck!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #416 on: September 23, 2018, 09:42:09 AM »
Yesterday morning I completed Unf*ck Your Program Beg. (4B) as follows:

Wagon Wheel Deadlifts 3-135, 3-225, 1-315, 1-365
       1-405, 1-435, 1-465, 1-475 (vid final 2 sets below)

SSB Squats  5-65, 3-155, 3-205, 3-255, 4-290, 5-285, 6-285

Bench Press  5-45, 3-135, 3-185, 2-225, 3x6 @ 250 (vid below)

Superset:
Chins  3x10
Plate L-Flyes  3x5 @ 25

Bodyweight: 216.0 Pounds (Down 6.2 pounds from 222.2 on 7/9)

Workout Duration: 1:19:31.76 h:mm:ss.ms (with 1:00 rest between sets)

Great workout at Untamed Strength.  I was really disappointed with my last deadlift workout, and I was feeling fine in terms of strength and no back soreness (even though I just pulled on Thursday) so I decided to work up to some heavy singles to see if I could get the 465 I missed on Thursday.  I got that and also was able to get 475 using the wagon wheels.  I think that puts me in a good place for the Caffeine and Kilos comp on 10/6.  Now I'll taper down in weight and use some deficit deads to strengthen up a bit from the floor and I should be set.

Bench felt good too.  I got all of my 3x6 reps at 250 and the last 2 sets didn't feel overly tough.  I'm looking forward to dropping reps and upping weight there over the next 4 weeks.

https://www.instagram.com/p/BoCO6sXhViq

https://www.instagram.com/p/BoCcpN3BYCU

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

Nice try on the 465 Greg, some days are just rough on deads and it can be as much a mental game as physical. Know that feeling all too well lately.
Rest up for the meet, coming in fresh for deads makes such a world of difference! Good luck!

Thanks Shawn. :)  Yeah Thursday was an off day.  I've been fighting off a cold/flu and was just feeling weak and sore that day.  Yesterday I was feeling much better strength-wise so when I got to the gym I tried it again and worked up to 475 which was a new PR...hell anything above 455 was actually a new PR. :)  Now it's time to taper down, rest up, and get ready to pull at the meet.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ShawnJ

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Re: Greg's Lifting Journal
« Reply #417 on: September 23, 2018, 04:11:13 PM »
Great job on the 475! Looked strong and solid benching buddy!
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