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!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 21, 2018, 01:57:32 PM
Yesterday morning I completed Kick Ass Powerbuilding (C29_Workout3A_KSC) as follows:

Squats  1x135 (My right hammy felt like I pulled it so I shut it down)

Superset:
Fat Bar Decline Bench 6-90, 6-140, 4x6 @ 190
Hyper Back Extensions 4x15 @ Bodyweight

Superset:
Upright Rows  3x8 @ 95
Lying Leg Curls 3x10 @ 50

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

Workout Duration: 28:27.75 mm:ss (with 1:00 rest between sets)

Scary workout.  I started with squats and on my first warmup set at 135 on the descent of my first rep my right hammy seized up on my.  I thought I had pulled it so I shut down my squats.  Afterwards I did some light decline bench and upright rows along with some hypers and leg curls to try to loosen the hammy up.  After my workout I used Arctic Sports Balm and Jalapeno CBD lotion to treat the hammy.  I was sore the rest of the day.

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

This morning I completed Kick Ass Powerbuilding (C29_Workout3B_KSC) as follows:

Block Pulls 3-175, 2-215, 2-265, 1-305, 1-345, 3x2 @ 390
  Note: All sets done from 4" blocks

SSB Squats  6-135, 6-155, 6-175, 3x6 @ 185
  Note: All sets done to 14" Box

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

Workout Duration: 48:29.08 mm:ss (with 1:00 rest between sets)

Good workout today.  I woke up this morning with a little soreness in my right hammy but nothing too bad.  My first few sets of deads caused a little tightness in the hammy but after that things seemed to loosen up.  I was able to complete all of my doubles at 390 and then moved on to SSB squats.  I did 6x6 at this with moderate weight and everything felt good.  I ran out of time at that point and had to cut my workout off there.

https://www.youtube.com/watch?v=Kkmsjs3sIGI (https://www.youtube.com/watch?v=Kkmsjs3sIGI)

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

Wow you packed a lot work in to 40 minutes.
Thanks Bando.  Yeah I've been getting a lot done in a short amount of time on this program.  I think that's why my hammy was barking at me the other day.  After Saturday's squat workout, my DOMS had DOMS. :D

Strong looking bench session Greg. Glad the shoulder is holding up ok for you!

Thanks Shawn. :)  Yeah the shoulder is still a little gimpy but it is definitely on the mend.  I got some new spotter arms for my rack so I plan to do OHP with a limited range of motion per Andrew's suggestion.  Hopefully that'll help the mending continue while allowing me to do some "active recovery".
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 23, 2018, 08:43:05 AM
Yesterday morning I completed a Powerbuilding/4Day H/L Workout (3C_KSC) as follows:

Superset:
Multi-Grip OHP   5-50, 4-60, 3-75, 2-85, 1-100, 2-100, 3x2 @ 110
   Note: All reps done from nose level pin setting on rack
Band Pull-aparts   5x10 @ red micro band

Superset:
Fat Bar Decline Bench Press   6-120, 6-160, 4x6 @ 195
Bent Over Rows   6-155, 5x6 @ 205

Bodyweight: ??? Pounds

Workout Duration: 40:28.33 mm:ss (with 1:00 rest between sets)

Great workout.  For OHP I did pin presses using my new spotter arms set at nose level.  This was to workaround the shoulder pain I've been having in my right shoulder since my meet on 1/27.  The shoulder is getting better but is still painful during OHP.  This pin position really helped and I was able to get all my reps in and they actually felt light so maybe I can make progress getting back to my former OHP strength levels while my shoulder is healing.  My shoulder feels tight today so I will do some mobility work later to stretch it out.

https://youtu.be/RFJNzddyGlo
Title: Re: Greg's Lifting Journal
Post by: Dave on February 23, 2018, 09:03:27 AM
Good news that the shoulder is feeling a bit better.
Title: Re: Greg's Lifting Journal
Post by: Andrew on February 23, 2018, 05:36:27 PM
sweet you got the spotter arms and it seems to work for pain free range of motion on OHP! Did you find some custom for your rack? Or is there a universal product available that fits common sized rack posts?
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on February 23, 2018, 10:23:30 PM
Solid work Greg, cool you have some pins to do press with while you nurse the shoulder!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 24, 2018, 02:08:54 PM
This morning I completed a Powerbuilding/4Day H/L Workout (3D_KSC) as follows:

Superset:
Squats  5-135, 4-165, 3-195, 2-230, 1-260, 3x2 @ 295
Band Facepulls  5x20

Superset:
RDL   6-155, 5-205, 4x6 @ 225
  Note: All reps were done from 4" Blocks
Shrugs  10-155, 10-205, 2x10 @ 225, 2x6 @ 225

Superset:
90 Deg Back Extensions  4x15 @ Bodyweight
Decline Situps  4x15 @ Bodyweight

Bodyweight: ??? Pounds

Workout Duration: 50:42.55 mm:ss (with 1:00 rest between sets)

Another good workout.  Today I did my squats for 3x2 @ 295 and followed up with some accessories.  I'm basing my program on a combo of the 4 Day H/L plan outlined by Andy Baker on YouTube: https://www.youtube.com/watch?v=o_ux0uuLVA8 (https://www.youtube.com/watch?v=o_ux0uuLVA8) and supplemental and accessories from his blog and from the online barbell club powerbuilding programs.  I'm really liking the flow of these workouts.  They seem super effective and my strength feels like it's on an upswing which is great.

https://www.instagram.com/p/BflWA8RHnJv (https://www.instagram.com/p/BflWA8RHnJv)

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

Good news that the shoulder is feeling a bit better.

Thanks Dave. :)  Yeah I'm very happy it's on the mend.


sweet you got the spotter arms and it seems to work for pain free range of motion on OHP! Did you find some custom for your rack? Or is there a universal product available that fits common sized rack posts?

I found them on Amazon actually and I was damn happy about it.  My rack is a no-name and is somewhat of an odd size with 2 3/8" square tubing.  I was browsing Amazon and came across spotter arms and j-hooks made for some of the Valor racks.  Somebody in a review was complaining how they were 2 3/8" and not 2 1/2" like he wanted.  Bingo!  So I ordered a set of both and they are working great.

https://www.amazon.com/gp/product/B00NVNV7Y6 (https://www.amazon.com/gp/product/B00NVNV7Y6)

https://www.amazon.com/Valor-Fitness-MB-G-Holder-Accessory/dp/B00NVNV0FW (https://www.amazon.com/Valor-Fitness-MB-G-Holder-Accessory/dp/B00NVNV0FW)


Solid work Greg, cool you have some pins to do press with while you nurse the shoulder!

Thanks Shawn. :)  Yeah I was happy to be able to get some work in there.  My shoulder was sore again this morning so I skipped bench and did squats instead.  It is definitely getting a little better each day though.  I just need to be better about doing my stretching and mobility work.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 25, 2018, 01:58:06 PM
This morning I completed a Powerbuilding/4Day H/L Workout (3E_KSC) as follows:

Superset:
Bench Press   5-135, 4-155, 3-190, 2-225, 1-250, 3x2 @ 280
Band Pullaparts   5x10

Superset:
Multi-Grip OHP   6x6 @ 85
Multi-Grip Chins   6-BW, 6-BW+10, 4x6 @ BW+25

Superset:
DB Hammer Curls   3x10 @ 25
Dips   3x8 @ BW+25

Bodyweight: ??? Pounds

Workout Duration: 45:31.91 mm:ss

Great workout todaay.  My right shoulder was barking a bit but I moved my BP grip a little wider than usual and that helped.  I also used the angled-neutral grip on OHP and that helped some too.

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

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

After lifting I took my dogs for a trail run on Pioneer Trail outside of Nevada City.  We ran 4.26 miles in 55m:42s, climbed 260 ft to a max elevation of 3961 ft, and burned an estimated 753 kcal.

https://www.instagram.com/p/BfoLVmrn109 (https://www.instagram.com/p/BfoLVmrn109)
Title: Re: Greg's Lifting Journal
Post by: Andrew on February 25, 2018, 06:05:59 PM
great job, shoulder must be on the mend with you hitting heavy doubles
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on February 25, 2018, 06:19:35 PM
Strong work on the bench and squats the other day Greg! Looking like strength is coming on hard!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 27, 2018, 05:42:07 PM
This morning I completed Andy Baker 4Day H/L (C2_Workout_1A) as follows:

Block Pulls 5-175, 3-225, 3-265, 2-285, 3x8 @ 320
  Note: All sets done from 4" blocks

SSB Squats  5x5 @ 190
  Note: All sets done to 14" Box

Tri-set:
Leg Extensions  3x10 @ 50
Calf Raises 3x12 @ 190
Leg Curls 3x10 @ 50

Bodyweight: ??? Pounds

Workout Duration: 45:16.41 mm:ss (with 1:00 rest between sets)

Good workout.  The pulls felt good today and so did the SSB.  The lower body seems to be doing well lately. :)

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

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

great job, shoulder must be on the mend with you hitting heavy doubles

Thanks Andrew. :)  Yeah there's still something not quite right in there but it's getting better.

Strong work on the bench and squats the other day Greg! Looking like strength is coming on hard!

Thanks Shawn. :)  I'm definitely happy with the progress lately.
Title: Re: Greg's Lifting Journal
Post by: Dave on February 28, 2018, 09:16:36 AM
How come you're stopped logging your weight?  I've been noticing for a quite awhile now the ???
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on February 28, 2018, 01:57:30 PM
This morning I completed Andy Baker 4Day H/L (C2_Workout_1B) as follows:

Superset:
Bench Press   3-135, 3-160, 3-190, 3-205, 3x8 @ 230
Band Pullaparts   7x10

Superset:
Multi-Grip OHP   6x6 @ 85
Multi-Grip Chins   6x6 @ BW+15

Superset:
T-Bar Rows  8-115, 2x10 @ 115
Dips   3x8 @ BW+15

Bodyweight: 215.0 Pounds

Workout Duration: 55:09.56 mm:ss

Good workout today.  I'm enjoying these workouts and they feel effective.  I'm in the process of possibly changing things up though.  I saw that Barbell Medicine was offering online group coaching for $75 per month.  I went ahead and signed up for it and depending upon when my group starts up, I'll be switching over to that programming.  I like the Baker program but at this point I'm tempted by the offer of more optimal programming, so we'll see where that goes.

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

How come you're stopped logging your weight?  I've been noticing for a quite awhile now the ???

I decided to weigh myself less frequently and just focus on eating to support my lifting.  At first I was just hoping to maintain weight and maybe gain a few pounds.  Over the last couple of weeks that has kind up turned into a mini-bulk and I'm up to 215 now. :D
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on February 28, 2018, 08:18:41 PM
Getting a lot of work done in short time!  Great job on the super sets.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 01, 2018, 08:01:07 AM
Getting a lot of work done in short time!  Great job on the super sets.

Thanks Ron. :)  I love those supersets...and tri-sets...and mega sets. :D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 01, 2018, 08:07:08 AM
Andrew's upcoming meet in Santa Cruz really tempted me.  I looked into it and was all ready to sign up but then realized I have some family commitments that weekend so it was a no go.  The itch to compete again had gotten too strong to put aside, however, so I wound up signing up for a meet that following weekend 5/19, The Old Skool Iron Classic.  This is going to be at the home gym for the crew that runs the USPA meets I've been competing in.  It is a hard core gym run by some hard core lifters so I'm thinking it should be a good venue for setting some new PRs.

https://2h4zul4fkl5c3xhldl2lgs0z-wpengine.netdna-ssl.com/wp-content/gallery/old-skool-iron/IMG_1021.JPG

https://oldskooliron.com/


Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 01, 2018, 03:51:21 PM
This morning I completed The Bridge (C1_Workout_1A) as folows:

Squats  Warmups: 3-135, 3-175, 2-205,
        Worksets: 5-245 (RPE 6),5-260 (RPE 7), 5-265 (RPE 8)
       
Block Pulls:  Warmups: 3-175, 3-225, 1-265
        Worksets: 7-305 (RPE 6), 7-320 (RPE 7), 7-330 (RPE 8)
       
CGBP:  Warmups: 3-135, 2-185, 1-225
        Worksets: 4-255 (RPE 7 / Really 9), 4-255 (RPE 9.5), 4-245 (RPE 10)

Bodyweight: ??? Pounds

Workout Duration: 51:48.68 mm:ss

Good challenging workout.  I'm still waiting to receive my monthly workout from Barbell Medicine so in anticipation of that I shifted to following their Bridge program.  I figure whatever they give me will be similar to that so it would be good to get use to their workout layout and also to using RPE.

For the most part everything went well but I overshot my mark on CGBP.  It was supposed to be RPEs of 7, 8, and 9, but instead wound up being RPE 9, then the same weight for 9.5 then a drop in 10 pounds for RPE 10.  That's ok though as hopefully I'll get a better feel for that as I go.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 01, 2018, 06:43:56 PM
Nice session Greg, cool you are joining the BB medicine crew for programming. Mike Tuscherer of RTS is Jordanís coach so it should be a very valuable investment! Pumped to follow along
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 01, 2018, 10:12:28 PM
Nice session Greg, cool you are joining the BB medicine crew for programming. Mike Tuscherer of RTS is Jordanís coach so it should be a very valuable investment! Pumped to follow along

Yeah.  I'm thinking it'll be a good investment and it'll help take my training to a new level.  The only problem so far is they are VERY slow in getting me set up in the group.  I paid on 2/24 and am still waiting for them to set things up.  Sometimes I lack a little in the patience department. :D
Title: Re: Greg's Lifting Journal
Post by: Andrew on March 02, 2018, 01:48:34 AM
good choice, it will be cool to see you running their programming. Hopefully they get it to you soon! I see a lot of heavy singles followed by higher rep downsets in your future  8)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 03, 2018, 08:50:52 AM
good choice, it will be cool to see you running their programming. Hopefully they get it to you soon! I see a lot of heavy singles followed by higher rep downsets in your future  8)

Thanks Andrew.  Yeah I think it'll be some solid programming.  I finally heard back from one of their coaches and I missed the deadline for this month when I registered (by 1 day -- the cutoff for March was 2/23) so I won't receive my programming or be placed in a lifting group until April 1 which kind of sucks.  I do understand, though, that the coaches need some time to come up with programming for each group member.  I had to fill out a 5 page questionaire to help them tailor things for my goals.  In the meantime, though, I'll keep running the Bridge to get me ready.

If the Bridge is any indication it looks like you are correct about the singles and higher rep downsets. :D  I see lots of those coming my way in a few weeks.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 03, 2018, 05:20:44 PM
This morning I completed The Bridge (C1_Workout_1B) as folows:

Superset:
2 Count Pause Squats  Warmups: 5-45, 3-135, 2-185, 2-215
        Worksets: 4-245 (RPE 7), 4-255 (RPE 8 ), 4-260 (RPE 9)
Band Pullaparts   5x10
       
Football Bar OHP:  Warmups: 3-75, 3-85
        Worksets: 5-95 (RPE 6), 5-100 (RPE 7), 5-105 (RPE 8 )

Superset:
Pendlay Rows   5-135, 8-170 (RPE 6), 8-180 (RPE 7), 2x8 @ 185 (RPE 8 )
Decline Fat Bar Bench Press   6-90, 6-160, 3x5 @ 204


Bodyweight: 212.6 Pounds

Workout Duration: 1:05:47.75 h:mm:ss

Excellent workout today.  This was my second workout following the Bridge and I'm really liking it.  I still plan to follow it until 4/1 when my online programming with Barbell Medicine will start.

I'm used to more volume than these first few weeks of the Bridge offer so I did 5 sets of Decline BP along with my PRows.  I'm still dealing with a right shoulder issue and this movement is very easy on my shoulder while still allowing me to get some extra pressing volume in.  It also helped to loosen my shoulder up some following the presses.  I dropped weight considerably on OHP after my injury and I'm working on building back up.

https://www.instagram.com/p/Bf3a_a-HSXG (https://www.instagram.com/p/Bf3a_a-HSXG)
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on March 03, 2018, 07:50:14 PM
May have felt like a 9, but looked lower.  You held your form very well with no sticking points.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 03, 2018, 08:09:37 PM
Solid session, paused squats looked good and think they will be valuable for your squat.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 04, 2018, 09:58:40 AM
May have felt like a 9, but looked lower.  You held your form very well with no sticking points.
Yeah Ron.  I'm still trying to get better at assessing my lifts to determine what RPE I was at.  I'm getting better at it though and I think it'll be a good tool going forward.


Solid session, paused squats looked good and think they will be valuable for your squat.

Thanks Shawn.  I agree they'll be valuable for helping me improve my squats.  It seemed to be easier to focus on my form with that pause in there...I guess it really made me more mindful of what I was doing.  Between those and trudging around in deep snow at the sledding area yesterday my legs are pooped today.

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

There will be a minor shift in my programming tomorrow.  I'm enjoying the Bridge but after doing some research on it I realized as the name says it was a bridge for new Intermediates moving from Starting Strength LP to Intermediate programming.  Barbell Medicine has a 12 Week Strength Program for Intermediates that has more volume for true Intermediates.  I feel this program will be a better match for me so I went ahead and bought it and am working up my spreadsheets and planning for the next several weeks on it.  It is very similar to the Bridge but with the extra volume I think it'll be a good match for me.  I'll start it up tomorrow.

It's very interesting to me how all of these programs are interrelated.  This 12 week program looks similar in many ways to the RTS Generalized Intermediate Program.  I probably could have saved $36 and just used that program.  However, now that I've spent the money I'll go ahead and use this one.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 05, 2018, 01:39:59 PM
This morning I completed Barbell Medicine Strength (Workout_2A) as follows:

Superset:
Squats  Warmups: 5-45, 3-135, 2-185, 2-225, 1-265
        Worksets: 2-300 (RPE 8.5), 5-245 (RPE 6), 5-245 (RPE 8 ), 5-245 (RPE 8 ), 5-240 (RPE 7),  5-240 (RPE 8 )
Band Pullaparts   5x10

Superset:
1 Count Paused Bench Press Warmups:  3-135, 2-175, 2-205, 1-235, 1-275
        Worksets: 1-290 (RPE 8.5) 3x5 @ 230 (RPE 6), 5-230 (RPE 7), 5-230 (RPE 8 )
Pendlay Rows   10-165 (RPE 5), 10-170 (RPE 6), 2x10 @ 180 (RPE 7)


Bodyweight: 215.6 Pounds

Workout Duration: 1:05:52.87 h:mm:ss

https://www.youtube.com/watch?v=rpjl_2nmusw (https://www.youtube.com/watch?v=rpjl_2nmusw)

https://www.youtube.com/watch?v=g97x5ybcp5w (https://www.youtube.com/watch?v=g97x5ybcp5w)

Good tough workout today.  This was my first workout on my new Barbell Medicine Strength program.  In order to hit the peak correctly for my meet I had to skip ahead to week 2.  The first two weeks were non-intense anyway, and similar to the week of the Bridge I already ran, though, so this should be fine.

I did the supersets for the band pullaparts to coincide with my squat warmups and the PRows to coincide with my bench warmups.  That allowed me to move things along without increasing intensity too much.  This workout definitely gave me my money's worth.  If you rated workouts using RPE I would have rated this one a 9.5. :D
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 05, 2018, 03:37:12 PM
Beauty work Greg, your squats are making big improvements and you are nailing that depth! Big back down volume and strongass benching!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 05, 2018, 04:46:26 PM
Beauty work Greg, your squats are making big improvements and you are nailing that depth! Big back down volume and strongass benching!

Thanks Shawn. :)  Yeah my squat form is definitely feeling better now.  As the form improves my confidence (especially at the bottom) with them seems to go up too.  I think pause squats will help with that even more.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on March 05, 2018, 08:21:09 PM
Outstanding work there Greg.  Bench is coming along great man.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 06, 2018, 01:20:17 PM
This morning I completed Barbell Medicine Strength (Workout_2B) as follows:

Deadlifts Warmups: 3-155, 2-205, 2-245, 1-295, 1-335
        Worksets: 2-405 (RPE 9), 3-320 (RPE 8 ), 3-320 (RPE 8 )

Superset:
303 Tempo Squats  Warmups: 3-45, 3-135
        Worksets: 8-179 (RPE 7 ), 8-190 (RPE 8 ), 6-200 (RPE 9), 10-200 (RPE 9)
Neutral Grip OHP  Warmups: 3-65, 2-75, 1-95, 1-115
        Worksets: 1-130 (RPE 8 ), 5x5 @ 105 (RPE 6)


Bodyweight: 216.8 Pounds

Workout Duration: 1:01:52.87 h:mm:ss

Tough workout today.  My deads started off OK.  I did them from the floor instead of using my usual 4" Blocks.  The plan called for a heavy single at 400 followed by 5x5 @ 320.  Well me being a dumb shit I did a double at 405 and then on my first set of 320 my lower back really started barking.  I think I must've tweaked it on the second rep at 405.  In any case, I did a set of 3 at 320 and then did one more set of 320 and by then my back was really tightening up so I called it on deads.

Suprisingly the squats felt OK.  It was my first time trying to do 303 Tempo squats and my first several sets looked more like 101 or 202 sets (one of these is in my video).  By my final 2 sets though I was getting the hang of it and they felt OK.  I kept the weight pretty light on these to get a feel for them.

https://www.instagram.com/p/Bf_HHiGHU5C (https://www.instagram.com/p/Bf_HHiGHU5C)

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

Outstanding work there Greg.  Bench is coming along great man.

Thanks Ron. :)  Yeah my strength is definitely starting to come back on bench and OHP.  My shoulder is getting better everyday and hopefully will be back to normal soon.
Title: Re: Greg's Lifting Journal
Post by: piperdown on March 07, 2018, 10:23:22 AM
You've got quite a bit of volume going on in here yourself Greg.
Ron's right, your bench numbers are looking good!
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 08, 2018, 09:20:01 AM
Strong deads despite the back tweak Greg. Good job on the tempo squats, tough to be patient on those and slow them down but they looked ok. Great exercise for finding optimal positioning and some great muscle activation!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 08, 2018, 02:03:40 PM
This morning I completed the following HLM workout (BakerMadcow_2A) as follows:

Superset:
Squats  Warmups: 3-45, 3-135, 3-155, 3-185, 2-210, 2-240
        Worksets: 3x5 @ 260 (RPE 8-9.5)
Band Pullaparts 6x10

Superset:
Bench Press Warmups: 3-140, 2-175, 2-205, 2-225
            Worksets: 3x5 @ 250 (RPE 8-9.5)
Rows  Warmups: 5-115, 5-137, 5-162, 5-180
      Worksets: 3x5 @ 202 (RPE 6)

Superset:
90 Deg Back Raises  4x10
Decline Situps  1x5 (low back was hurting so I stopped these)

Bodyweight: 214.2 Pounds

Workout Duration: 1:03:58.54 h:mm:ss

Good workout today.  My low back is still in some pain from deads the other day...I think I strained my SI joint somehow so I didn't push it too hard on squats today.  It pinched the nerve a few times in the hole on squats so my last 2 sets I stopped just at parallel (or a little above).  Still was able to get some good work in.

My right shoulder was barking bench so I went with a little bit wider grip.  That seemed to work OK and let me get my 3x5. :)

https://www.instagram.com/p/BgEP3cNlJDg (https://www.instagram.com/p/BgEP3cNlJDg)

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

You've got quite a bit of volume going on in here yourself Greg.
Ron's right, your bench numbers are looking good!

Thanks Eric. :)  Yeah I'm playing around with a few things programming wise but volume is definitely playing a part in my current work.  Bench is looking up.  If I could just get past this shoulder issue I think I'll be in for some good progress.  Just have to keep on plugging away at it.


Strong deads despite the back tweak Greg. Good job on the tempo squats, tough to be patient on those and slow them down but they looked ok. Great exercise for finding optimal positioning and some great muscle activation!

Thanks Shawn. :)  Yeah I must've strained my SI joint on my heavy set.  I'm not sure why.  I've been doing extra mobility work on it and using Arctic Sports Balm and my CBD oil rub so hopefully it'll heal up quickly.  I'm supposed to do block pulls on Saturday so I'll probably have to play that by ear.

Those tempo squats are definitely challenging.  My internal timer started off in fast mode. :D  I think those and the pause squats both will definitely pay off in the long run.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 10, 2018, 12:51:27 PM
This morning I completed the following HLM workout (BakerMadcow_2B) as follows:

Superset:
Block Pulls Warmups: 3-155, 3-195, 3-245, 2-275, 1-315
Worksets: 3x3 @ 345, 1x5 @ 345 (RPE 7)
   Note: All sets done from 4" Blocks
Multi-Grip OHP   3-75, 3-85, 2x5 @ 105, 1x8 @ 105

SSB Box Squats   3-135, 3-155, 3-185, 3x5 @ 210

Bodyweight: 215.0 Pounds

Workout Duration: 54:05.56 h:mm:ss

https://www.instagram.com/p/BgJeBGbl2Y- (https://www.instagram.com/p/BgJeBGbl2Y-)

Good workout.  My lower back/SI Joint was still sore from deads earlier in the week so I did mostly sets of 3 instead of 5's and I also used my 4" blocks.  Things felt good so I did a 4th set of 5.  SSB Box Squats felt good too...these are helping with quad and glute strength big time.
Title: Re: Greg's Lifting Journal
Post by: Andrew on March 10, 2018, 01:57:34 PM
Lot of work on 54min! Hope that back tweak clears soon. Looked like your keeping a good flat back form in the video.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on March 10, 2018, 07:19:26 PM
Your volume to workout times make me feel lazy.  Well done.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 11, 2018, 09:38:14 AM
Beauty work Greg, hope the back gets better. SSB box squats sound awesome!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 12, 2018, 02:19:49 PM
This morning I completed the following HLM workout (BakerMadcow_2C) as follows:

Superset:
Squats  Warmups: 3-45, 3-135, 3-185, 2-210, 1-240
        Worksets: 3-285, 8-210 (202 Tempo)
Band Facepulls  5x15 @ Red Micro Band

Superset:
Bench Press Warmups: 3-45, 3-140, 3-175, 2-200, 1-225
            Worksets: 3-270, 8-200 (1-2 Second Pause)
Pendlay Rows Warmups: 5-110, 5-155, 5-175, 5-205
            Worksets: 3-220, 8-205

Bodyweight: 214.0 Pounds

Workout Duration: 49:19.53 h:mm:ss

Good workout today on my "Medium" day.  I did a 4 mile hilly trail run yesterday so my legs were a bit sore going into squats but they loosened up and felt pretty good.  My shoulder is still barking at me in bench but I was able to get my top set of 3 in so that was a win.  All in all, trucking along and getting my sets/reps in according to plan.

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

Lot of work on 54min! Hope that back tweak clears soon. Looked like your keeping a good flat back form in the video.

Thanks Andrew. :)  Yeah my back is feeling pretty much back to normal.  There is a little residual soreness but nothing too bad at all.  Now if I could just get my shoulder back to normal I'll be ready to roll.


Your volume to workout times make me feel lazy.  Well done.

Hah! :)  Thanks Ron, but your volume puts me to shame.  I've just gotten so used to short rest times and supersets it's the only way I work out now.


Beauty work Greg, hope the back gets better. SSB box squats sound awesome!

Thanks Shawn. :)  Thankfully the back healed up pretty quickly.  I don't know what I did but it must've just been a minor strain.

SSB squats are pretty freaking awesome.  They're challenging but in a great way.  I definitely feel like they're paying dividends for me.
Title: Re: Greg's Lifting Journal
Post by: piperdown on March 13, 2018, 07:56:47 AM
Moving solid weight at a fast pace Greg  :thumbsup:
Your facepulls in between bench remind me I need to get back to doing them.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 14, 2018, 12:48:02 PM
This morning I completed the following HLM workout (BakerMadcow_3A) as follows:

Superset:
Squats Warmups: 3-45, 3-155, 2-185, 2-225, 1-265
      Worksets: 3x2 @ 300 (RPE 8)
Band Facepulls 5x20

Superset:
Bench Press Warmups: 5-45, 3-140, 3-175, 2-225, 1-255
         Worksets: 3x2 @ 285 (RPE 9.5)
Pendlay Rows Warmups: 5-115, 5-137, 5-175, 5-195
         Worksets: 3x2 @ 225 (RPE 8.5)

Superset:
90 Deg Back Raises 4x10
Decline Situps 4x10

Bodyweight: 214.8 Pounds

Workout Duration: 1:12:22.41 h:mm:ss

https://www.instagram.com/p/BgTlB1tlsuq (https://www.instagram.com/p/BgTlB1tlsuq)

Good tough workout today.  It is 2's week so I worked up to 3x2 on squats, bench, and rows.  I'm feeling old...my low back and right shoulder are both constantly sore these days so the reps on squat and bench were both less than perfect but I got them in and count that as a win.  Strength is building back up and I'll keep rehabbing the sore spots so hopefully I'll move past that soon. :)

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

Moving solid weight at a fast pace Greg  :thumbsup:
Your facepulls in between bench remind me I need to get back to doing them.

Thanks Eric.  Yeah the pacing of these workouts is good.  There really is no fluff so I move from one big lift to the next.  The exception to that of course is my shoulder work and core work.  The band facepulls and pullaparts both go a long way towards making my shoulders usable for squats and deads.  They are pretty much a required piece of my workouts now.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 14, 2018, 09:03:28 PM
Strong squats and bench Greg, especially when feeling beat up. I got a lot of that going on too, my hip is really bugging me lately and hope it doesnít get any worse. Just got to do what we can I guess!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 14, 2018, 10:56:37 PM
Strong squats and bench Greg, especially when feeling beat up. I got a lot of that going on too, my hip is really bugging me lately and hope it doesnít get any worse. Just got to do what we can I guess!

Thanks Shawn. :)  Yeah I was feeling beat up earlier today and a bit frustrated with the low back and shoulder.  Just like you said though we have to do what we can.  My son was out of school sick today so I took a sick day and stayed home with him.  A couple of naps later (me not him :D ) and some mobility/stretching work today and I'm feeling much better now.  Now that I'm getting further along into my 40's I really need to pay better attention to my recovery and mobility work...if I do that I think I'll be much better off lifting wise.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on March 14, 2018, 11:07:44 PM
What's up Greg! Thanks for the sub on YouTube. I gave you a follow on IG and will be following along with your log. I'm sure you're going to smash that meet on 5/20.
Title: Re: Greg's Lifting Journal
Post by: Dave on March 14, 2018, 11:31:17 PM
I'm way behind around here Greg. What is baker madcow?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 15, 2018, 08:00:07 AM
What's up Greg! Thanks for the sub on YouTube. I gave you a follow on IG and will be following along with your log. I'm sure you're going to smash that meet on 5/20.

Hey Anthony.  I saw your follow on IG and added you there too.  Thanks for the vote of confidence for the meet! :)  I've got a good plan laid out to follow.  Now it's just a matter of putting in the time and getting it done.


I'm way behind around here Greg. What is baker madcow?

Hi Dave.  Baker Madcow is a program I put together primarily based on the old Madcow's program and Andy Baker's HLM (heavy light medium) program using 8-5-2.  The 8-5-2 is similar to 5-3-1 except for the %'s are different (more challenging) and you do 3x8 for the top sets on week 1, 3x5 on week 2, and 3x2 on week 3, then increase weights and repeat.  Madcow is also an HLM program, which really worked well for me previously so I used the exercise selection from it...keeping it simple with high specificity.  The weight progression on Madcow was too agressive and I stalled out so I think this arrangement will fix that.  I'm running this program from now through my meet on 5/20.  I actually was inspired a bit by your program simplification heading into your meet.

I'm also assessing the RPE values for my work sets to get better at that and after my meet I'll either switch over to Barbell Medicine programming, TSA, RTS, or something similar.  I've also considered Calgary Barbell but it might have too much work for me to recover from...we'll see.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 15, 2018, 01:16:14 PM
This morning I completed the following HLM workout (BakerMadcow_3B) as follows:

Superset:
Block Pulls Warmups: 3-155, 3-205, 3-245, 2-295, 2-340
  Worksets: 3x2 @ 395 (RPE 9)
   Note: All sets done from 4" Blocks with a mix of Sumo and Conventional Sets
Multi-Grip OHP   3-75, 3-95, 3-105, 3x2 @ 115 (RPE 7.5)

SSB Box Squats   3-155, 3-185, 3x2 @ 225 (RPE 7)

Bodyweight: 212.8 Pounds

Workout Duration: 50:35.16 h:mm:ss

https://www.instagram.com/p/BgWMd41FXhR (https://www.instagram.com/p/BgWMd41FXhR)

Good workout today.  I skipped my rest day and went back to back with yesterday's workout so I could line things up to go to Untamed Strength on Saturday.  My back was only mildly sore so I was able to get in all my sets.  I did sumos for my warmups to take it a little easy on my back and that felt good.

I used my new bar for deadlifts and that worked out great.  It is a American Barbell Stainless Precision Training Bar that I picked up used from the Play It Again Sports in Chico this weekend.  It is an Olympic Bar with a milder, yet grippy knurl that I think will work well for hooked grip.  This morning I gave that a go and used the hook grip for my first set at 395.  After that I used a hook/mixed combo and went with straps on my final set (my thumbs could't take the final set).  I think I'll get used to it, though, and turn to hook a majority of the time in the near future.

Link to info about the bar: https://americanbarbell.com/products/american-barbell-precision-training-bar (https://americanbarbell.com/products/american-barbell-precision-training-bar)

Pic of the knurl:

(https://i.imgur.com/3PmJDDa.jpg?1)

(https://i.imgur.com/TmuUQVp.jpg?1)
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on March 15, 2018, 08:15:08 PM
That bar is a thing of beauty  :thumbsup:

I've never seen a nice score like that at Play It Again when I had my home gym so nice find.

Really solid training session man and I bet you were excited to use that bar.
Title: Re: Greg's Lifting Journal
Post by: Dave on March 15, 2018, 10:24:18 PM
Sweet new bar bud!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 16, 2018, 09:07:14 AM
That bar is a thing of beauty  :thumbsup:

I've never seen a nice score like that at Play It Again when I had my home gym so nice find.

Really solid training session man and I bet you were excited to use that bar.

Thanks Anthony. :)  Yeah it was definitely a good score.  I've gotten a few plates, collars, db handles, etc. at PIAS over the years but never really found anything substantial.  The timing was perfect there as I was already shopping for a new bar.

I was excited to use the bar and even more excited to get through a Deadlift workout with minimal pain.  I've got some soreness today but nothing too bad.  I think the key for me is mobility and making sure I brace properly before each rep.  In the heat of the set I brace for the first rep and then rush subsequent reps and I think that's what gets me into trouble.


Sweet new bar bud!

Thanks Dave. :)  I'm definitely happy with it...and more importantly so are my thumbs. :D
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on March 16, 2018, 11:23:06 AM


Thanks Anthony. :)  Yeah it was definitely a good score.  I've gotten a few plates, collars, db handles, etc. at PIAS over the years but never really found anything substantial.  The timing was perfect there as I was already shopping for a new bar.

I was excited to use the bar and even more excited to get through a Deadlift workout with minimal pain.  I've got some soreness today but nothing too bad.  I think the key for me is mobility and making sure I brace properly before each rep.  In the heat of the set I brace for the first rep and then rush subsequent reps and I think that's what gets me into trouble.

Yeah I have to remind myself to make sure that I'm taking each rep almost as if it's just it's own single to make sure I brace correctly.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 17, 2018, 06:19:56 PM
This morning I completed the following HLM workout (BakerMadcow_3C) as follows:

Superset:
Squats  Warmups: 3-45, 3-150, 3-185, 2-225, 1-265
        Worksets: 3-305 (RPE 7.5), 8-225 (202 Tempo)
Band Facepulls  4x15 @ Red Micro Band

Superset:
Bench Press Warmups: 3-145, 3-175, 2-215, 1-265
            Worksets: 3-290 (RPE 9), 8-225 (1 Second Pause)
Pendlay Rows Warmups: 5-115, 5-135, 5-175, 5-195
            Worksets: 3-230 (RPE 8), 8-175

Bodyweight: 217.4 Pounds

Workout Duration: 50:27.37 h:mm:ss

Good workout today.  My back and right shoulder were both feeling good.  Unfortunately I seem to have strained my left shoulder on my bench triple at 290.  Oh well I think it's a minor strain.  I'll start treating it today and do some mobility tonight and tomorrow and maybe some active recovery dumbbell work tomorrow and I should be good to go for my next "regular" workout on Monday.

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

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

Yeah I have to remind myself to make sure that I'm taking each rep almost as if it's just it's own single to make sure I brace correctly.

Those are wise words.  Any time I rush on deads only leads to trouble.  As I move up in weight I need to really focus on slowing down and being more deliberate and methodical.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 17, 2018, 08:04:05 PM
Strong benching and squats Greg, The 305 x 3 looked good, great depth. When does the BBmedicine training group work start?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 17, 2018, 11:58:04 PM
Strong benching and squats Greg, The 305 x 3 looked good, great depth. When does the BBmedicine training group work start?

Thanks Shawn.  The squats are feeling good these days so that's a definite win.

I decided to hold off on the BBMedicine training group.  They kind of screwed me around with the start date and moved it to 4/1.  I decided to hold off and follow my own plan leading into the meet.  After the meet I was thinking about following a BBMedicine plan I purchased or TSA.  After reading about Garret Blevins AI training through Anthony's journal and then doing some reading about it and hearing Garret Blevins talk about it on a Brandon Campbell Diamond YouTube video, I decided tonight to sign up for that and see what the program he gives me looks like.  If it looks good I'm thinking about running that leading into my meet.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 18, 2018, 03:49:50 PM
This morning I completed an Active Recovery/Accessory Day Workout as follows:

Chins   8, 8, 8, 8

Superset:
Incline DB BP   6-40, 2x8 @ 35
DB Hammer Curls   3x10 @ 25

Superset:
45 Degree Hypers  4x12 w/ 35 Pound Plate
DB BOLR    3x12 @ 15

Upright Rows   12-60, 2x12 @ 70
Seated Cable Rows   12-105, 2x12 @ 120

Bodyweight: ??? Pounds

Workout Duration: 33:41.73 h:mm:ss
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on March 19, 2018, 02:35:07 PM
Strong benching and squats Greg, The 305 x 3 looked good, great depth. When does the BBmedicine training group work start?

Thanks Shawn.  The squats are feeling good these days so that's a definite win.

I decided to hold off on the BBMedicine training group.  They kind of screwed me around with the start date and moved it to 4/1.  I decided to hold off and follow my own plan leading into the meet.  After the meet I was thinking about following a BBMedicine plan I purchased or TSA.  After reading about Garret Blevins AI training through Anthony's journal and then doing some reading about it and hearing Garret Blevins talk about it on a Brandon Campbell Diamond YouTube video, I decided tonight to sign up for that and see what the program he gives me looks like.  If it looks good I'm thinking about running that leading into my meet.

I hope you like the look of the programming from Blevins. The first 4 weeks is just the start of it as the magic happens over the course of the 12 week macrocycle. The self adjustments that can be made in real time are clutch also.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 19, 2018, 07:13:42 PM
This morning I completed the Blevin's AI workout (Cycle1_Wk1_A) as follows:

Superset:
Block Pulls 3-155, 3-205, 3-245, 2-295, 2-325, 8x2 @ 345 (RPE 7-9)
Band Pullaparts 6x10 @ Red Micro Band

3" Spoto Press  3-45, 3-145, 3-175, 3-195, 2x5 @ 210 (RPE 7-7.5)

SSB Squats  3-155, 3-190, 3x8 @ 205 (RPE 8-9)

Bodyweight: 217.4 Pounds

Workout Duration: 50:27.37 h:mm:ss

https://www.youtube.com/watch?v=1M9CsEVqWcI (https://www.youtube.com/watch?v=1M9CsEVqWcI)

Excellent workout today.  Today was my first workout with my new Blevin's AI program and so far so good.  I did make one change and went with my 4" block pulls instead of pulling deads from the floor.  With the back problems I've been having recently I think this was a wise choice and from past experience I don't think it'll negatively impact my strength.  Plus, it means I can sit and walk around without pain which is a nice change. :)

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

I hope you like the look of the programming from Blevins. The first 4 weeks is just the start of it as the magic happens over the course of the 12 week macrocycle. The self adjustments that can be made in real time are clutch also.

Yeah Anthony...I really like the looks of the program.  In the questionnaire it asked me for the date of my meet and calculated a peak program to lead me into it building up over the next 9 weeks.  Because of that it loks like it starts me at a higher intensity than what your plan started at.  I really like the exercise selection and think it'll be a great plan for me.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 20, 2018, 09:03:04 AM
Solid session Greg, going to be fun to watch the new program in action!
Title: Re: Greg's Lifting Journal
Post by: Dave on March 20, 2018, 09:49:45 AM
Good start Greg. 
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 20, 2018, 11:57:15 AM
This morning I completed the Blevin's AI workout (Cycle1_Wk1_B) as follows:

Superset:
Squats  3-45, 3-135, 2-175, 2-205
Band Facepulls 3x30 @ Red Micro Band

Squats (Pause Halfway Down) 5x5 @ 220 (RPE 7-8.5)

Comp Grip Bench Press 5-45, 3-135, 2-185, 1-225, 7x2 @ 250 (RPE 7-9)

Superset:
Comp Grip Bench Press 3x8 @ 195
DB OHP  3x10 @ 30

Bodyweight: 214.2 Pounds

Workout Duration: 46:57.60 h:mm:ss

https://www.youtube.com/watch?v=e8zps4st-8c (https://www.youtube.com/watch?v=e8zps4st-8c)

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

Solid session Greg, going to be fun to watch the new program in action!

Thanks Shawn. :)  Yeah I agree this new program is going to offer some good action for sure.  I'm ready to roll now.

Good start Greg.

Thanks Dave. :)  I'm ready to hit it hard and roll into my meet in May.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on March 20, 2018, 06:56:57 PM
That's a real good first day of training on the new program.

I'm really interested to see how those halfway pause squats pay off.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 20, 2018, 08:50:04 PM
Great session Greg, those paused halfway squats look awesome! Havenít seen those done before, think I have only seen them with a pause coming halfway up!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 20, 2018, 09:29:15 PM
That's a real good first day of training on the new program.

I'm really interested to see how those halfway pause squats pay off.

Thanks Anthony. :)  Yeah so far so good with it.  I've had two workouts with it now and am really liking it.  I felt blasted in a a good way after both workouts.  I think the high number of low rep sets will be very effective for me.

I'm curious about those halfway squats too.  My quads felt sore by the end of the 5x5.


Great session Greg, those paused halfway squats look awesome! Havenít seen those done before, think I have only seen them with a pause coming halfway up!

Thanks Shawn. :)  Yeah I hadn't done those type of squats before.  I had to look them up on YouTube to make sure I understood how to do them correctly...and where to do the pause.  Like you I'd never heard of pausing halfway down.  I think he the program assigned them to me to address the hesitance I have to drop low enough in the hole.  I've always been bad about stopping too high and by pauing there and then going down I think it brings your depth more into focus.  I know that my legs felt sore after that 5x5 set even though the weight wasn't too heavy.
Title: Re: Greg's Lifting Journal
Post by: Dave on March 20, 2018, 10:30:11 PM
Interesting those pause halfway down squats.  How many days a week is the program Greg?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 20, 2018, 11:21:37 PM
Interesting those pause halfway down squats.  How many days a week is the program Greg?

My version of the program is 4 days per week.  They gave me the option of 3,4, or 5 days and I went with the 4.  If it beats me up too much I'll switch to the 3 version next cycle, but looking at the program layout I think the 4 days should work well for me.
Title: Re: Greg's Lifting Journal
Post by: Andrew on March 21, 2018, 12:44:04 AM
new program, cool shit. Go for it!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 21, 2018, 08:59:17 AM
new program, cool shit. Go for it!

Thanks Andy.  Yeah BBMedicine gave me the runaround with getting started on their group programming and since I was short on time getting ready for my 5/20 meet I went into scramble mode.  I ran 3 weeks of my own homebrew program which was OK, but honestly would have beat me up a bit too much I think.  This Blevins program seems like a great fit and will hopefully build a nice peak.  It's off to a good start.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 22, 2018, 12:17:53 PM
This morning I completed the Blevin's AI workout (Cycle1_Wk1_C) as follows:

Superset:
Squats  5-45, 3-155, 2-190, 1-225, 10x2 @ 260 (RPE 7-8.5)
Comp Grip Bench Press 5-45, 3-145, 2-175, 2x5 @ 210 (RPE 6)

SLDL  8-175, 8-225, 8-245 (RPE 6)

Superset:
V-Grip Lat Pulldowns  3x10 @ 100
Planks  3 sets x 30 seconds

Bodyweight: 216.4 Pounds

Workout Duration: 57:54.12 h:mm:ss

Good workout today.  THe squats weren't heavy but it was still a challenge to do the full 10 sets of 2.  10 sets of anything is challenging...in a good way.  Bench was light too but it felt good to get some blood flow into my shoulders.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 23, 2018, 12:00:54 PM
Nice session Greg, I think I would enjoy the 10x2 squats, anything over 3 reps just sucks haha.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 23, 2018, 01:49:54 PM
This morning I completed a 4Day H/L Workout (Cycle2_Wk1_A) as follows:

Superset:
Multi-Grip OHP   5-55, 4-65, 3-75, 2-85, 3x8 @ 95 (RPE 6)
   Note: All reps done from nose level pin setting on rack
Band Pull-aparts   7x10 @ red micro band

Superset:
Fat Bar Decline Bench Press   6-90, 6-140, 4x6 @ 180
Bent Over Rows   6-155, 6-175, 4x6 @ 210

Superset:
Upright Rows  3x6 @ 110
French Press  3x8 @ 65

Bodyweight: ??? Pounds

Workout Duration: 47:06.39 mm:ss (with 1:00 rest between sets)

Good workout today.  Well it's official, I'm what you would call a "Program Jumper"...have been for a while. :D  Seriously though I've been floundering over the past month trying to find the perfect program.  I ran several flavors of BBMedicine programs for a couple of weeks and honestly didn't really feel a fit with them.  I then started the Blevin's AI program last week and liked the flow of the workouts but after looking at my plan for the next month realized that I'm "majoring in the minors" with it and that I don't think it'll peak me properly for my meet in May.  Also, it was leaving me tired and feeling like I wasn't recovering properly.  The more I thought about it and the more I looked back through my journal I realized that I was doing best several months back when I was running a basic 4 Day U/L Heavy/Light split based on programming from Andy Baker.  I ran that for several months, felt like my shoulders were healing up, back felt pretty good, strength was building up...I then attempted to fix somehting that wasn't broke.  I'm calling an audible and going back to that program.  I need to stop looking around, stick with what works, buckle down, build some strength, and try to set some new PRs in May.  Back on track...

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

Nice session Greg, I think I would enjoy the 10x2 squats, anything over 3 reps just sucks haha.

Thanks Shawn. :)  Yeah the session was good.  I enjoyed the 10x2 in a self-punishment sort of way. :D  Seriously, though, even though I'm moving away from this program (for now) I think the structure of it is good and I'll likely come back to it at some point...or at least take the concept of the large number of low volume sets and put those in my workouts.
Title: Re: Greg's Lifting Journal
Post by: BLK00TJ on March 23, 2018, 08:16:02 PM
No shame at all in program hopping.  I don't think I've ever ran the same one back to back.  I'd get stale for one, and two, it lets me see what may or may not work better for me.  Of course, if I were to put 20lbs on each lift in a 10 week cycle with no hip/elbow/back/old man aches I'd repeat though. :)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 25, 2018, 04:28:44 PM
Yesterday morning I completed a 4Day H/L Workout (Cycle2_Wk2_A) as follows:

Block Pulls   3-175, 3-225, 3-265, 1-315, 4-355, 3-355, 3-355, 5-355

SSB Squats   6-135, 6-175, 4x5 @ 195

Tri-set:
Leg Extensions   3x10 @ 50
Calf Raises   3x10 @ 195
Leg Curls   3x10 @ 50

Bodyweight: 216.4 Pounds

Workout Duration: 52:03.92 mm:ss (with 1:00 rest between sets)

https://www.youtube.com/watch?v=OHVPdgTm0Ag (https://www.youtube.com/watch?v=OHVPdgTm0Ag)

Good workout.  I'm in the process of trying to switch over to hook grip for my heavy sets so I did my first rep at 355 using hook grip and then used both DOH and straps for my remaining reps and sets.

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

This morning I completed a 4Day H/L Workout (Cycle2_Wk2_B) as follows:

Bench Press   5-45, 3-135, 3-165, 2-195, 1-225, 3x3 @ 255
Incline Buffalo Bar BP   3-52, 5-122, 3x10 @ 122
Chest Supported Rows   12-45, 2x10 @ 70
Dips   3x10 @ BW
Seated Cable Low Rows   15-120, 15-135, 15-150
Vertical Knee Raises   3x10 @ BW

Bodyweight: 214.8 Pounds

Workout Duration: 52:23.48 mm:ss (with 1:00 rest between sets)

Another good workout.  The bench was tough today.  This is my third day in a row of working out and my shoulders were really sore and barking at me.  Because of this I was only able to do 3x3 at 255 instead of my originally planned 3x5.  After those sets I used the Buffalo Bar to do some assistance sets of Inclines and get some extra volume in.

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

No shame at all in program hopping.  I don't think I've ever ran the same one back to back.  I'd get stale for one, and two, it lets me see what may or may not work better for me.  Of course, if I were to put 20lbs on each lift in a 10 week cycle with no hip/elbow/back/old man aches I'd repeat though. :)

Thanks Ron. :)  Yeah I was beating myself up a bit for switching back and forth between programs but like you say if don't try different things you'll never know what works better for you.  I really think my current 4 Day U/L split fits me the best so I'll probably be running some variation of that for a while.  I just seem to do the best and recover the best with that style of program.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 25, 2018, 07:38:37 PM
Solid lower and upper day Greg. Definitely keep working the hook grip, well worth the time!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 25, 2018, 09:53:00 PM
Solid lower and upper day Greg. Definitely keep working the hook grip, well worth the time!

Thanks Shawn. :)  Yeah I will definitely keep working on the hook grip.  I think that'll be much healthier for my back and hips in the long run.  When I use mixed grip for an extended period of time it always seems to put too much torque on my low back.  The challenge for me with hook grip is that I don't have huge hands so it's hard to get a good grip around my thumb.  My new 28 mm bar though makes it easier to get a good grip.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on March 25, 2018, 10:47:19 PM
No shame in finding something you will enjoy and stick with. That was the exact position I was in with jumping from program to program and thinking there was something better than what I was doing.

Those other programs are always going to be there so in time you can always venture to one if you decided to.

I decided, like you did, to just stick with the program that's gotten me this far and keep riding it until the wheels fall off.

Nice training sessions Greg.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 26, 2018, 09:24:15 AM
No shame in finding something you will enjoy and stick with. That was the exact position I was in with jumping from program to program and thinking there was something better than what I was doing.

Those other programs are always going to be there so in time you can always venture to one if you decided to.

I decided, like you did, to just stick with the program that's gotten me this far and keep riding it until the wheels fall off.

Nice training sessions Greg.

Yeah Anthony I agree 100% on that.  If you find something that's working and you enjoy it (a big bonus) stick with it.  The hardest thing for me is recognizing that and fighting those "Grass is Greener" thoughts that start popping up.  Especially when a meet is a few months away that urge to "cram for the exam" (to borrow something I saw Johnny Bacon talk about in the workout program section) starts to get strong and if I don't recognize that, the next thing I know I've changed things up unnecessarily and actually screwed myself out of a couple of weeks or more of progress.  It's truly a marathon, not a sprint, and at this stage it's a matter of putting in the time with solid programming...there are no quick fixes that will magically add significant weight to my lifts.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 27, 2018, 12:47:36 PM
This morning I completed a 4Day H/L Workout (Cycle2_Wk2_C) as follows:

Superset:
Squats  3-135, 3-175, 2-205, 1-235, 3x5 @ 270 (RPE 7.5)
Band Facepulls  6x20 @ Red Mini Band

Superset:
SLDL  6-175, 6-205, 4x6 @ 235
Back Raises 6x10 @ BW

Bodyweight: 215.0 Pounds

Workout Duration: 47:34.87 mm:ss (with 1:00 rest between sets)

https://www.instagram.com/p/Bg0_mbxHHTa/?hl=en&taken-by=greg_slavin (https://www.instagram.com/p/Bg0_mbxHHTa/?hl=en&taken-by=greg_slavin)

Very good workout today.  Squats felt good.  The top 3 sets of 5 at 270 were challenging but not overly so.  I think my strength is building up and my body is recovering well on this program.  I think I'm in a good position for my final push going into my May meet.
Title: Re: Greg's Lifting Journal
Post by: piperdown on March 27, 2018, 05:05:37 PM
Solid workout Greg.
That's good that the working sets of squats weren't the "strain and drain". As you said, that means you've got room to go up, up, up!
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on March 27, 2018, 06:37:57 PM
Very nice training session Greg. It's good you're not grinding reps and smashing your main lifts pretty easily. You're definitely in for a good meet the way things are going.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 28, 2018, 05:32:37 PM
Solid squat and SLDL day Greg!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 28, 2018, 06:52:54 PM
This morning I completed the following workout (Cycle2_Wk2_D):

Facepulls 3x30 @ 25

Superset:
Bench Press Pin Press 3-95, 3-135, 3x5 @ 195
   Note: All reps done from nose level pin setting on rack
Block Pulls (Paused 2" Up)  3-175, 3-225, 3x5 @ 295

Tri-set:
KB Swings 3x15 @ 16kg KB
Multi-Grip Bar French Press 3x10 @ 65
Neutral-Grip Chins  3x5 @ BW + 25 Pounds

Bodyweight: ??? Pounds

Workout Duration: 52:34.20 mm:ss (with 1:00 rest between sets)

Last night I had a Deep Tissue massage appointment.  My therapist is really good at diagnosing problem areas and working on them.  I told her about my shoulder pain in both shoulders that I've been dealing with and she diagnosed my left shoulder as a sore rear delt/rotator cuff.  With the right shoulder she warned me several times that it had significant inflammation primarily on the front delt but also a potential strain of the rear delt and rotator cuff.  She actually said I should avoid using it as much as possible (and ice it regularly) until it heals or risk further damage or a tear in one of the cuff muscles.  That made me re-think some of my training plan, in that I'm on the verge of a heavy week where I've been planning on working up to 3x2 at 290 with my next workout.  I still haven't ruled that out but I'm thinking about doing more of the Blevins high volume / low weight work on upper body for the next month and laying off the heavy sets to let my shoulders heal up.

Because of the above, I skipped OHP today and instead did a combo of Blevins AI workout and an "easy on the shoulders" accessory circuit.  My rack wasn't set up for floor presses so I did BP Pin Presses instead.  It was a good productive workout.  Getting old sucks. :D

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

Solid workout Greg.
That's good that the working sets of squats weren't the "strain and drain". As you said, that means you've got room to go up, up, up!

Thanks Eric. :)  Definitely feeling good on the squats with some good room to progress.  I'm really happy about that.


Very nice training session Greg. It's good you're not grinding reps and smashing your main lifts pretty easily. You're definitely in for a good meet the way things are going.

Thanks Anthony. :)  Yeah aside from my shoulder issues things are looking good.  I think I'm going to modify the path for bench as I mentioned above and keep trucking along with squats and deads.  Hopefully doing that will let my shoulders heal up some and leave me in a good spot with the Big 3 in May.


Solid squat and SLDL day Greg!

Thanks Shawn. :)  It was definitely a good squat and SLDL day...not too heavy but it feels like good room to grow on both of those.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on March 28, 2018, 08:36:58 PM
Bummer about the shoulders man and sorry to hear about that. It's good you have a positive view on it and working around it vs just not working at all.
Title: Re: Greg's Lifting Journal
Post by: Dave on March 29, 2018, 01:10:11 PM
Sorry to read about that shoulder Greg.  Is this going to make you have to rethink the meet?
Title: Re: Greg's Lifting Journal
Post by: Andrew on March 29, 2018, 02:39:29 PM
Darn Greg, sounds painful. hope the shoulders get back to health soon!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 29, 2018, 05:55:55 PM
Bummer about the shoulders man and sorry to hear about that. It's good you have a positive view on it and working around it vs just not working at all.

Thanks Anthony.  Yeah it's a bummer about the shoulders but it's just something I've got to deal with and work around.  I've been doing some research and finding some exercises I can do to get them back on track.  It's all light band and dumbbell stuff but hopefully it'll make a good difference.


Sorry to read about that shoulder Greg.  Is this going to make you have to rethink the meet?

Thanks Dave.  No the meet is still on...I've already paid for it and there are no refunds.  I'll just try to train sanely between now and then and hit it as healthy as I can.  My bench might suffer a bit but I should still be able to put up some new PRs in squats and deads.


Darn Greg, sounds painful. hope the shoulders get back to health soon!

Thanks Andrew.  Yeah I should have dealt with it sooner honestly.  I kept putting off facing the truth about it and tried to push on despite the pain.  The massage therapist really woke me up though and made me realize trying to lift heavy and push through it is a bad plan.  I'm going to do sub-maximal weights for volume on bench and do a bunch of shoulder rehab and hopefully over the next month they'll heal up.  That should leave me some time in May to peak prior to the meet.  If that plan doesn't work out though I can still do my best and hit the squats and deads hard for the meet.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on March 29, 2018, 09:19:50 PM
Hope the shoulder heals up Greg, but good job on the positive attitude, put that energy into the squats and deads!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on March 31, 2018, 06:38:30 PM
This morning I completed the following Blevins AI Workout (Cycle1_Wk3_A):

Pre-Workout Shoulder Rehab Exercises
https://www.pinterest.com/pin/239535273903615896/ (https://www.pinterest.com/pin/239535273903615896/)

Bench Press   5-45, 3-135, 5-155, 4-185, 4x4 @ 215

Squats   5-55, 5-145, 5-165, 3-205, 3x5 @ 235

Block Pulls (3" Blocks)   5-135, 3-225, 2-315, 7x3 @ 350

Bodyweight: 216.8 Pounds

Workout Duration: 1:24:04.03 h:mm:ss

https://www.instagram.com/p/Bg_4U6BH_BJ (https://www.instagram.com/p/Bg_4U6BH_BJ)

Great workout today at Untamed Strength gym in Sacramento.  I worked on each of the Big 3 today and got a good sweat going.  It was definitely a positive session.

I have been focusing on rehabbing my shoulders for the past several days.  I've been doing lots of band work and also I've slept on the sofa for the past 4 nights to keep from sleeping on my shoulders.  Both of those things seem to be making a difference for the better.

For programming I'm thinking I'll stick with the Blevins AI workout.  I've been enjoying my Andy Baker program but it has me doing stuff at 90% which is just too high for my shoulders right now.  With it's higher volume and lower weights (on bench in particular) the Blevins is much easier on my shoulders.  The other option is to mix in some Sheiko which is also lower weight but even has more volume...it's possible I'll move to that as my shoulders heal up.

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

Hope the shoulder heals up Greg, but good job on the positive attitude, put that energy into the squats and deads!

Thanks Shawn. :)  It's starting to improve thankfully.  I was just being stubborn and doing too much weight on bench instead of letting it heal up.  I realized I had to take a step back to hopefully take a few more steps forward down the road.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 01, 2018, 05:28:06 PM
Simple and effective workout!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 02, 2018, 12:09:45 PM
This morning I completed the following Sheiko Workout (#31_Wk1_A):

Pre-Workout Shoulder Rehab Exercises:
Shoulder Swings - 20 Reps
Shoulder Circles - 10 Forward, 10 Backward

Using Red Mini Bands:
Shoulder Expansion - 20 Reps
External Rotation - 10 Right, 10 Left
Internal Rotation - 10 Right, 10 Left
Adduction - 10 Right, 10 Left
Abduction - 10 Right, 10 Left
Extension - 10 Right, 10 Left
Flexion - 10 Right, 10 Left
Chest Press - 10 Reps

Workout:
Bench Press   5-45, 3-135, 5-155, 4-185, 3-215, 4x2 @ 250

Squats   5-45, 2-135, 5-165, 5-200, 2-232.5, 4-232.5, 6-232.5, 7-232.5, 5-232.5, 3-232.5

Bench Press   3-170, 3-200, 4x3 @ 235

Superset:
DB Flys   4x8 @ 15
Back Extensions   4x10 @ 35

Bodyweight: 216.8 Pounds

Workout Duration: 1:26:12.47 h:mm:ss

https://www.instagram.com/p/BhEpH-jHhhx (https://www.instagram.com/p/BhEpH-jHhhx)

Great workout today.  I debated back and forth about proceeding with my next Blevins AI workout or doing a Sheiko workout.  I went with the Sheiko as it has less fluff and would allow me to do more sub-max volume work on my bench which I need as I'm rehabbing my shoulder.  This workout is interesting in that you do bench, then squats, then more bench.  My rehab band work prior to working out seems to be helping.  My shoulders still hurt but the bands loosen things up enough, that with the slightly wider bench grip, the pain isn't too bad during my bench sets.

For accessory work I did some light db flys and weighted hypers.  The flys really hit my shoulder in the sore spot.  Afterwards I looked at my strength anatomy book to see what muscles those hit and from the drawings there it looks like my pain is at the point where the middle deltoid joins with the triceps.

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

Simple and effective workout!

Damn straight Shawn. :)  Today I continued with that trend and did another simple workout that also felt very effective.  I just have to keep plugging away with the sub-max work and I should be good.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 02, 2018, 03:32:00 PM
Here's a link to the version of the Sheiko program I am playing around with right now.

https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/#Sheiko_3_Day_Over80_kg_Program

Posting it here so I don't lose the link. :)
Title: Re: Greg's Lifting Journal
Post by: piperdown on April 02, 2018, 03:59:26 PM
Damn good workouts you've been having Greg.
I agree with taking it easy on the shoulders. I had a partial rotator cuff tear and a SLAP tear Dec '16 and I'm still working back from that. In hindsight I should have paid attention to how my shoulders were feeling and backed off for a while until they had a chance to heal.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on April 02, 2018, 06:03:31 PM
Interesting that the wider your grip is on the bench the less shoulder aggravation you have. I would think a closer bench grip would be beneficial in that regard but I clearly don't know shit lol.

Even with the shoulder issues great two training sessions and great training music with Sabbath in the back ground.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 02, 2018, 08:06:43 PM
Nice session Greg, I think I have counted 5-6 different programs this month alone lol. Hope those shoulders get better buddy!
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 02, 2018, 09:00:06 PM
i'm gonna stop trying to keep up with what programs you are doing...haha

Squats are looking real clean these days. I saw your vid on IG and thought form looked on point!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 02, 2018, 11:22:27 PM
Damn good workouts you've been having Greg.
I agree with taking it easy on the shoulders. I had a partial rotator cuff tear and a SLAP tear Dec '16 and I'm still working back from that. In hindsight I should have paid attention to how my shoulders were feeling and backed off for a while until they had a chance to heal.

Thanks Eric. :)  That's interesting to hear about your shoulder issues.  Yeah I think I was right on the verge of bulling my way into a bunch of trouble there.  It's good to hear that you're working back from your issues.  Hopefully taking it easier for a month or so will let mine heal up while I'm still lifting.


Interesting that the wider your grip is on the bench the less shoulder aggravation you have. I would think a closer bench grip would be beneficial in that regard but I clearly don't know shit lol.

Even with the shoulder issues great two training sessions and great training music with Sabbath in the back ground.

Thanks Anthony. :)  I am able to do close grip bench press without too much pain.  I just have to go so narrow that I don't have as much strength that way.  With my 2nd fingers on the rings seems to be a sweet spot for the wider grip.  Just a little bit on the wider or narrower side of that both cause pain so I'll stick to that width for my heavier sets for the time being.

And no matter what the situation Black Sabbath always makes it better. :D


Nice session Greg, I think I have counted 5-6 different programs this month alone lol. Hope those shoulders get better buddy!

Thanks Shawn. :)  I think you missed a couple of programs with your count. :D  Seriously, though, I've been floundering a bit lately, starting with the BarbellMedicine misstep and then the shoulders screwing with my Baker peaking plan.  I like the Blevins plan but realized it was basically a derivation of the Sheiko programs.  I actually like the simplicity of Sheiko better, and it saves me $28 a month, so I figured I'll go with that until my meet.  Then I'm thinking I'm going to take a week off (if I can stay away from the iron that long) and then try a lighter hypertrophy plan for a little while to let everything heal up some.


i'm gonna stop trying to keep up with what programs you are doing...haha

Squats are looking real clean these days. I saw your vid on IG and thought form looked on point!

Thanks Andrew. :)  Yeah like I was saying to Shawn I was definitely bouncing around and floundering a bit lately.  I think I've settled on something good now though.  Now I just need to buckle down and not change anything else until May 20.  At that point I plan to change it up a bit for a few months to recover and then start on a PL routine again.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 04, 2018, 12:42:10 PM
This morning I completed the following Sheiko Workout (#31_Wk1_B):

Pre-Workout Shoulder Rehab Exercises:
Shoulder Swings - 20 Reps
Shoulder Circles - 10 Forward, 10 Backward

Using Red Mini Bands:
Shoulder Expansion - 20 Reps
External Rotation - 10 Right, 10 Left
Internal Rotation - 10 Right, 10 Left
Adduction - 10 Right, 10 Left
Abduction - 10 Right, 10 Left
Extension - 10 Right, 10 Left
Flexion - 10 Right, 10 Left
Chest Press - 10 Reps

Workout:
DL to Knees 3-155, 3-225, 3-265, 3-315, 4x2 @ 350

Bench Press   5-45, 3-135, 5-155, 4-185, 2x2 @ 250, 2x1 @ 265, 2x2 @ 250

4" Block Pulls  3-265, 3-315, 2x2 @ 350, 3x1 @ 396

Bodyweight: 215.6 Pounds

Workout Duration: 1:13:26.91 h:mm:ss

https://www.instagram.com/p/BhJqjEKnx10 (https://www.instagram.com/p/BhJqjEKnx10)

Another excellent workout today.  The Sheiko plan is interesting in that is has you work your way up with an exercise (DL to knees in this case), do a different exercise (bench), and then switch back to variation (Block Pulls) of first exercise to work up to some more heavy sets.  That worked pretty well and I've never felt my lats work that much on pulls before.

On my heaviest singles I was able to do hook grip with no issues so that is building up nicely.
Title: Re: Greg's Lifting Journal
Post by: Dave on April 04, 2018, 03:22:16 PM
I love the low reps in Sheiko.  Anything above 3 is stupid lol ;D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 04, 2018, 04:55:09 PM
I love the low reps in Sheiko.  Anything above 3 is stupid lol ;D

Hah! :)  I agree with that Dave...although on my Monday workout I had to work up to a set of 7 on squats.  I'll take 3 reps over 7 any day of the week. :D
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 05, 2018, 08:54:19 AM
Nice session Greg, like the mix of pulls. Notice you starting with the bar way out in front of you, then as you push the shins forward you push the bar even further out in front. This has you falling forward, the hips shooting first, then having to recover the lift with your back to pull the bar into you.
Think if you started with the bar about an inch away from your shins, brought the shins to the bar without forcing it forward and then pulled, things would be dialed in to perfection. I know I often get excited and push the bar forward with my shins and my pull just goes to shit.

This is where paused deads 1 inch of the ground are so valuable, it forces you into a good starting position because there is no way you could do a pause off the floor with bar too far out.
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 05, 2018, 12:52:39 PM
Kudos on the hook gripping. I think I will need to do this after my meet. My elbow tendinitis gets aggravated with my supinated arm. I think staying DOH will help a lot
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 05, 2018, 04:19:02 PM
Nice session Greg, like the mix of pulls. Notice you starting with the bar way out in front of you, then as you push the shins forward you push the bar even further out in front. This has you falling forward, the hips shooting first, then having to recover the lift with your back to pull the bar into you.
Think if you started with the bar about an inch away from your shins, brought the shins to the bar without forcing it forward and then pulled, things would be dialed in to perfection. I know I often get excited and push the bar forward with my shins and my pull just goes to shit.

This is where paused deads 1 inch of the ground are so valuable, it forces you into a good starting position because there is no way you could do a pause off the floor with bar too far out.

Thanks very much for that feedback Shawn.  For the last few deadlift sessions I've felt myself falling forward when I'm pulling but I haven't been able to pinpoint why.  In looking at those videos I see you've hit the nail on the head.  The bar is too far away.  Great find man. :)


Kudos on the hook gripping. I think I will need to do this after my meet. My elbow tendinitis gets aggravated with my supinated arm. I think staying DOH will help a lot

Thanks Andrew. :)  Yeah it has taken me a little while to start to get comfortable with it but I think it's starting to pay off.  With the mixed grip I kept straining my hip on the suppinated side...I'm guessing because of a slight twist as I was lifting.  In any case, I try to use the hook and DOH whenever I can now and it seems to be working well.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 06, 2018, 12:24:05 PM
This morning I completed the following Sheiko Workout (#31_Wk1_C):

Pre-Workout:
Shoulder Rehab Exercises w/ Red Mini Band

Workout:
Squats   3-45, 3-135, 5-185, 4-215, 3-250, 4x2 @ 280

Bench Press   3-45, 3-135, 5-155, 4-185, 3-215, 4x3 @ 250

Squats   3-165, 3-200, 3-230, 4x2 @ 265

Dips - Skipped

Superset:
KB French Press 4x8 @ 35
Back Raises 5x10 @ 35

Bodyweight: 216.8 Pounds

Workout Duration: 1:21:16.56 h:mm:ss

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

Another good workout today.  This ends my first week of Sheiko and so far so good.  The workouts have a lot of sets and take longer to finish than I like (usually I like to keep sub 1 hour if possible) but they definitely feel effective.  Squats felt good today and my shoulders are feeling better on bench every session.  I have been playing around with bench width the last couple of sessions and am now pretty much able to bench with either narrow or wide grips.

I did skip dips today to take it easy on my shoulders and keep from pushing too hard too fast.

I'm itching to get back to deads in a few sessions so I can improve my form and move closer to the bar...have to be patient though. :D
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on April 06, 2018, 02:57:53 PM
Great two training sessions Greg. That's some good info provided by Shawn in terms of your deadlift set up.

Alan Thrall has a good vid on setting up the deadlift based off how Starting Strength teaches it. I've implemented this for my pulls and they feel stronger than ever.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 06, 2018, 04:05:28 PM
Great two training sessions Greg. That's some good info provided by Shawn in terms of your deadlift set up.

Alan Thrall has a good vid on setting up the deadlift based off how Starting Strength teaches it. I've implemented this for my pulls and they feel stronger than ever.

Thanks Anthony. :)  Yeah I was watching his videos during my lunch break.  I watched a couple that he did and then an Austin Baraki one that used Alan's points but went into more details.  Now I'm itching to get to my next DL workout so I can implement the changes...unfortunately it's not until next Tuesday so I have to use some restraint...unless I switch the order of my workouts which is a possibility. :D

Also, I'm thinking the next time I go into Untamed Strength (looking like next Saturday) I'm going to schedule another form checkup with Alan so he can help with both my Dead form and my Bench form...squats seem to be doing OK for a change.
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 06, 2018, 11:54:36 PM
Nice week of training. And killer that the shoulders are feeling better. Thats awesome.

Just found out i'm working in Auburn for 3wks. Got some special assignment that i couldnt get out of so i'm stuck in Auburn. I tried to get ahold of Alan to see if I can train at his gym for the next 3 weeks. If timing works out, maybe we can get some lifting sessions in at Untamed.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 07, 2018, 01:59:27 AM
Strong benching and squats Greg! Going back for a second round of squats is just savage!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 07, 2018, 11:10:12 AM
Nice week of training. And killer that the shoulders are feeling better. Thats awesome.

Just found out i'm working in Auburn for 3wks. Got some special assignment that i couldnt get out of so i'm stuck in Auburn. I tried to get ahold of Alan to see if I can train at his gym for the next 3 weeks. If timing works out, maybe we can get some lifting sessions in at Untamed.

Thanks Andrew. :)  Yeah I'm happy about the shoulders.  They're feeling better every day and I'm hoping that if I keep taking things methodically and building slowly with the bench I'll be back to a peak in time for my meet on 5/20.

I'm sorry you have to be away from home for 3 weeks.  That'll be great if you get to train at Untamed though.  I'll definitely try to make it down there for a few sessions.  I'm not sure if you'll be around on the weekends or if you'll head home, but I'm definitely going to Untamed next Saturday morning if you'll be around then.  Otherwise I'll try to make it down some week night after work.


Strong benching and squats Greg! Going back for a second round of squats is just savage!

Thanks Shawn. :)  Yeah that second round of the main exercise seems to be the challenging part of Sheiko so far.  He does that with Bench, Squats, and Deads on the different days.  It is tough, but it really feels effective.  So far Sheiko reminds me of my long distance runs, where I try not to think about how many miles I have left, I just focus on the next step and the miles flow by.  With Sheiko I try not to think about how I've 4x3 or 4x2 sets to do...I just think about the current set and the current rep. :D
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 07, 2018, 11:16:04 AM

I'm sorry you have to be away from home for 3 weeks.  That'll be great if you get to train at Untamed though.  I'll definitely try to make it down there for a few sessions.  I'm not sure if you'll be around on the weekends or if you'll head home, but I'm definitely going to Untamed next Saturday morning if you'll be around then.  Otherwise I'll try to make it down some week night after work.


Alan hasn't responded to my email. My plan is to just show up there on Monday afternoon and talk to him about it. I'm hoping he'll let me pay for a month and train there for 3 weeks. I'll be training in the evenings (around 5:30) Monday, Tuesday, Thursdays. I'll be driving home each week for my Friday sessions. Getting this work assignement right at the start of my meet prep block really sucks, but i'm going to try and turn it into a big win and hit some big weights at Untamed
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 07, 2018, 02:44:57 PM
Alan hasn't responded to my email. My plan is to just show up there on Monday afternoon and talk to him about it. I'm hoping he'll let me pay for a month and train there for 3 weeks. I'll be training in the evenings (around 5:30) Monday, Tuesday, Thursdays. I'll be driving home each week for my Friday sessions. Getting this work assignement right at the start of my meet prep block really sucks, but i'm going to try and turn it into a big win and hit some big weights at Untamed


Hopefully you hear back from him soon.  If not, stopping by there on Monday sounds like a good idea.  I've been looking into a membership there anyway myself (it's just a long enough drive that I haven't pulled the trigger on it).  He has month to month memberships for $70 and you get a key fob with 24/7 access:

http://www.trainuntamed.com/membership/ (http://www.trainuntamed.com/membership/)

I'm thinking maybe I'll sign up for a membership this month.  I probably wouldn't get down there until 6:30 though, so I'll just catch the end of your workouts. :D  Things are crazy at work right now, but maybe I can get out of here a little early a couple of those nights when you're in there.
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 07, 2018, 03:13:42 PM
You should do it. Would be killer to hit some training sessions with you down there. I can time it so I show up a little later to
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 08, 2018, 10:02:09 PM
You should do it. Would be killer to hit some training sessions with you down there. I can time it so I show up a little later to

I'm thinking I will.  This week looks like it's going to be a bit crazy with work and family stuff going on but I'm thinking I'll be able to make it down Tuesday, although that's probably the only day I'll get down there this week.  Hopefully I should be able to get there around 5:30-5:45.  Maybe next week I'll be able to make it down there a couple of times.  It should be fun to get some workouts in there.

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

This morning I completed the following Sheiko Workout (#31_Wk2_B):

Pre-Workout:
Shoulder Rehab Exercises w/ Red Mini-Bands

Workout:
Deficit Deadlift 1.75"   3-155, 3-220, 3-265, 3-310, 2x2 @ 310

Bench Press   5-45, 3-135, 4-155, 4-185, 4x4 @ 235

4" Block Pulls  3-245, 3-295, 3-335, 3x2 @ 375

Chins   8 @ BW, 8 @ BW+10, 5 @ BW+25, 5 @ BW+25

DB OHP   6-25, 3x6 @ 20

Decline Situps   3x15


Bodyweight: 217.6 Pounds

Workout Duration: 1:26:07.79 h:mm:ss

https://www.instagram.com/p/BhUH0idHx08 (https://www.instagram.com/p/BhUH0idHx08)

Solid workout today.  I followed Shawn's advice and moved closer to the bar (I actually used a silver sharpie to mark the halfway point on my foot as a reminder) and also used tips from Alan's videos (thanks for the suggestion Anthony) and my reps felt much better and more balanced today.  I didn't go real heavy but the combo of deficit deads and block pulls gave me a good workout.  I used DOH and hook grip for everything and the hook is feeling pretty damn solid now.

I'm planning to sign up for a membership at Untamed Strength and try to get in some workouts with Andy over the next couple of weeks.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 09, 2018, 09:35:32 AM
Awesome session Greg, deads looked very good! Such a simple tweak with fantastic results. So awesome to get a membership at Untamed Strength. Thrall is going to be a valuable resource for you!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 09, 2018, 07:53:53 PM
Awesome session Greg, deads looked very good! Such a simple tweak with fantastic results. So awesome to get a membership at Untamed Strength. Thrall is going to be a valuable resource for you!

Thanks Shawn. :)  Yeah the deads felt much better.  I owe you big time for noticing the bar position.

I'm looking forward to training more frequently at Untamed.  I wish it was a little closer but an hour drive isn't too bad.  Getting in some training with Andy will be cool.  Like you say, I think it'll definitely pay dividends to have more access to Alan when I'm training.  I've enjoyed my random Saturday sessions there so training there regularly should be even better.
Title: Re: Greg's Lifting Journal
Post by: Dave on April 09, 2018, 08:01:05 PM
That'll be a blast Greg.  Wouldn't mind getting out there one day but not sure how I'll run a trip of that magnitude to my wife with the prime purpose being to go to a gym lol
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 10, 2018, 08:54:32 AM
That'll be a blast Greg.  Wouldn't mind getting out there one day but not sure how I'll run a trip of that magnitude to my wife with the prime purpose being to go to a gym lol

Yeah Dave, I'm really looking forward to it.  I always love working out down there at Alan's.  It looks like Andy got the ball rolling down there last night with a good workout.  I'll be heading down tonight after work.

As for you, I don't see how your wife could possibly mind taking a 2000+ mile trip down here to workout. :D  Seriously though I can see where that would be a tough sell.  Maybe you could plan a family trip to San Francisco and then take a side trip to Sacramento...that might be a little more palatable for the family.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on April 10, 2018, 05:00:32 PM
Your pulls definitely looked a lot better with those small adjustments.

Being able to lift in a gym that's caterered towards strength training is only going to benefit you so much more.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 11, 2018, 09:18:19 AM
Last night I completed the following Sheiko Workout (#31_Wk2_A):

Pre-Workout Shoulder Rehab Exercises:
Red Mini Bands:

Workout:
Bench Press   4-45, 3-135, 3-155, 5-170, 4-200, 3-235, 2-270, 2-270, 1-270, 2-265

Squats   5-45, 3-135, 5-165, 4-200, 3-230, 4x2 @ 265

Pin Press BP (Chest Level)   3-135, 3-155, 3-185, 3-215, 3x2 @ 250

DB Flys   2x6 @ 15

DB BOLR   2x10 @ 15

Back Extensions   4x5 @ 44

Bodyweight: 215.6 Pounds

Workout Duration: ~2:00:00.0 h:mm:ss

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

Great workout last night at Untamed Strength.  I was able to meet up with Andy and get some good work in.  Bench went well and the shoulder felt good.  On my third set of 270 I only got 1 rep...I was benching on a comp bench outside of a power rack without a spotter so I didn't want to push too hard and miss getting stuck on rep 2.  For the final set I lowered weight to 265 and easily got my 2 reps.

Did some pin presses with Andy for my second round of bench and those went well.  All in all, I'm happy with the state of my shoulders.

It was awesome to get a workout in with Andy.  It's more impressive watching his deads in person than it is on his videos (which is pretty damn impressive too).  His set of 512 seemed to fly off the floor.

I'll be heading back to Untamed on Thursday for a heavier squats and lighter bench session.

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

Your pulls definitely looked a lot better with those small adjustments.

Being able to lift in a gym that's caterered towards strength training is only going to benefit you so much more.

Thanks Anthony. :)  Yeah with the deads, little tweaks seem to pay big dividends.  The funny thing is that I had everything dialed in a few months back and then I just started to slip back into my same old bad habits.  I have to be more vigilant in the future to keep things on the right track.

I agree about the strength training gym benefiting my progress.  It's great to workout at Alan's Untamed Strength gym.  I've been going there off an on on Saturdays for a while but having regular access will be great.  The past couple of times I've gone in there Alan has greeted me with a big "Hi Greg".  Kind of like Cheers it's nice to go where people know your name. :)
Title: Re: Greg's Lifting Journal
Post by: Bando on April 11, 2018, 11:19:45 AM
Good to see there's a another victim of Sheiko in the forum!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 11, 2018, 12:39:11 PM
Good to see there's a another victim of Sheiko in the forum!

Yeah Bando, I didn't realize you have been doing Sheiko too.  I was about a month behind in your log so I just caught up.  It looks like you're doing well with it.  It looks like all those sets are giving you some soreness like it's giving me.  Overall, though, I think it's going to help me get to a good peak for my meet in May.  It sure does have a shitload of sets each day...especially with bench and squats.
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 11, 2018, 01:42:17 PM
Great session Greg, looking forward to Thursday
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 11, 2018, 11:39:47 PM
Awesome session Greg! Very cool you and Andy can train together at such a sweet gym!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 12, 2018, 12:41:05 PM
Great session Greg, looking forward to Thursday

Thanks Andy.  I'm looking forward to it to.  I'm planning to get down there around 6pm.  If I beat you in I'll get started on my many squat sets. :)


Awesome session Greg! Very cool you and Andy can train together at such a sweet gym!

Thanks Shawn.  Yeah it's definitely cool to get to train there with Andy.  I had a blast the other night.  We literally wound up closing down the place...or at least Andy did. :D  I wound up cutting out around 8:30 and he was still going.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 13, 2018, 09:29:05 AM
Last night I completed the following Sheiko Workout (#31_Wk2_C):

Workout:
Squats   3-55, 3-145, 5-165, 4-195, 3-235, 2x2 @ 265, 3x2 @ 280, 2x3 @ 265

Bench Press w/ Duffalo Bar   5-55, 3-145, 4-155, 3-185, 4x3 @ 215

Superset:
SSB Squats (Pause on Box)   3-65, 3-155, 5-195, 4x5 @ 215
KB French Press 4x8 @ 44

Bodyweight: 214.2 Pounds

Workout Duration: 1:17:18.95 h:mm:ss

https://www.instagram.com/p/Bhfnj1nB64q (https://www.instagram.com/p/Bhfnj1nB64q)

Another damn good workout.  My legs were a little sore going in but everything loosened up and squats felt good.  Nothing was too heavy but it all felt good.  My body seems to be healing up and getting stronger with the Sheiko so that's a win.

I'm enjoying working out at Untamed Strength.  There were a lot of strong dudes there last night and that gave me some motivation to work a little harder.  Long term I think that'll definitely pay dividends.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on April 13, 2018, 11:19:40 AM
Training around strong guys is definitely going to pay off. Unfortunately I just train solo. Training with stronger guys can only benefit you in the long rn.

Nice training Greg.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 13, 2018, 06:08:25 PM
Great looking session Greg! Killer work coming back and hitting the SSB squats after the squats before that!
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 14, 2018, 02:27:08 PM
Nice work Greg, strong SSB's. I know after using that same bar, those are tough!

Next week is gonna be killer. Lets crush it
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 14, 2018, 04:07:22 PM
This morning I completed the following Sheiko Workout (#31_Wk3_B):

Pre-Workout:
Shoulder Rehab Exercises w/ Red Mini-Bands

Workout:
Deadlift (Up to Knee)   5-135, 3-225, 3-265, 3-315, 4x2 @ 355

Bench Press   5-45, 3-135, 5-155, 4-185, 3-215, 2x2 @ 250, 2x2 @ 265, 2x1 @ 280, 2x2 @ 265

3" Block Pulls  3-315, 3-355, 2x2 @ 395 (hook grip), 2x1 @ 425 (mixed grip)

Superset:
KB French Press   4x8 @ 35
Decline Situps   3x15

Bodyweight: 214.2 Pounds

Workout Duration: 1:19:46.49 h:mm:ss

https://www.instagram.com/p/BhjzKD_hd8U (https://www.instagram.com/p/BhjzKD_hd8U)

Great workout today at Untamed Strength.  I started off doing a bunch of sets of bench.  The shoulders were a little sore but overall they are doing much better now.  This is the heaviest I've lifted in about a month, working up to a pair of singles at 280.  It went well.  I think I'm still on track to push for 303 or 308 at my meet next month so that is good.

Next I did sets of deadlifts up to the knee and worked up to 4 doubles at 355.  After that I did 3" block pulls and worked up to a pair of singles at 425.  I used hook grip for all sets leading up to the singles and that felt pretty good.  For my singles though I wussed out and used mix grip.  I focused on keeping the bar closer to my legs and that worked well, however, on the set in the video I allowed myself to get a little off balance and fell forward a little.  It didn't stop me from getting the lift but it is something I need to watch out for.

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

Great looking session Greg! Killer work coming back and hitting the SSB squats after the squats before that!

Thanks Shawn. :)  The SSBs after the squats were definitely tough.  They really work the quads and hips...man was I sore the next day.  Some stretching cleared that up though.  I really have come to like the SSBs.


Nice work Greg, strong SSB's. I know after using that same bar, those are tough!

Next week is gonna be killer. Lets crush it

Thanks Andrew. :)  Damn straight they're tough...but I really like them...especially once I'm done. :D

Definitely looking forward to next week.  I'm still trying to figure out if I'll be down there Monday or Tuesday, but I'll definitely be down there.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 16, 2018, 07:02:00 PM
Awesome session Greg, strong benching and pulls. Sound like hookgrip is almost primed and ready for a full transition!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 17, 2018, 08:58:36 AM
Last night I completed the following Sheiko Workout (#31_Wk3_C):

Pre-workout:
Shoulder Rehab with Red Mini Bands

Workout:
Bench Press   5-45, 3-135, 5-155, 4-185, 3-215, 4x2 @ 250

Squats   3-55, 3-145, 5-165, 4-200, 3-235, 4x3 @ 265

KB Back Raises   5x4 @ 44

DB  Side Laterals 4x6 @ 15

Bodyweight: 219.2 Pounds

Workout Duration: 1:27:18.71 h:mm:ss


Good workout last night at Untamed Strength.  I tweaked my traps (on the left side) at some point over the weekend so I was a little nervous going into the workout but it loosened up as I went and felt OK.

Workout-wise it was a relatively light workout and was mainly a clock puncher.  At this stage of the Sheiko program I'm just accumulating sub-maximal volume.  Next week I think the weights start increasing a little to get ready for establishing some new maxes the following week.

I got to work out with Andy again so that was cool.  Watching him do his squats shows me that I've got some more work to do. :D

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

Awesome session Greg, strong benching and pulls. Sound like hookgrip is almost primed and ready for a full transition!

Thanks Shawn. :)  Yeah the hook grip is definitely coming along.  Really I probably could have used it for my singles too, but I was getting a weird feeling that a blister was forming on my thumbs...not on the side of the thumb that touches the bar but on the other side where your finger wraps around the thumb.  I didn't want to screw up my singles worrying about that so I went with mixed grip.  I imagine I'll build up some calluses on that side of my thumb eventually.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on April 17, 2018, 06:01:10 PM
Solid fucking training sessions Greg. No coincidence you're killing these sessions now that you're in a new gym ;)
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 17, 2018, 06:06:56 PM
Another great session Greg! Untamed strength is serving you well!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 18, 2018, 12:46:07 PM
This morning I completed the following Sheiko Workout (#31_Wk3_A):

Pre-Workout Shoulder Rehab Exercises:
Red Mini Bands:

Workout:
Bench Press   5-45, 3-135, 5-155, 4-185, 3-215, 4x2 @ 255

Squats   3-45, 3-135, 5-165, 5-205, 3-235, 7-235, 4-235, 6-235, 2-235

Bench Press 4-170, 4-200, 3x4 @ 235

Incline DB BP   4x8 @ 30

Back Extensions   4x5 @ 50

Bodyweight: 216.4 Pounds

Workout Duration: 1:16:57.91 h:mm:ss

Good workout today.  It was the first workout in my home gym in about a week so that was good.  The only bummer there is that while I was not working out there a rat seems to have moved in...and left various dropping presents around.  I didn'r really care for that.  I've got a trap in place now and I'll have to go through this weekend and do a more thorough cleaning.

The bench is feeling better each session...the shoulders are almost back to normal.  My chest was sore today and it seems like benching every workout is definitely hitting the chest hard.  I kept the DB IBP light again just to avoid aggravating anything but I think I'll be able to bump that up soon.

I did my workouts out of order this time so this actually completes week 3 of this Sheiko cycle.  I'll start week 4 on Friday.

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

Solid fucking training sessions Greg. No coincidence you're killing these sessions now that you're in a new gym ;)

Thanks Anthony. :)  It definitely makes a difference to be working out around some serious lifters.  It was nice to workout at home today but I really feel more pumped after a workout at Untamed.


Another great session Greg! Untamed strength is serving you well!

Thanks Shawn. :)  It's definitely serving me well.  Unfortunately I've got so much stuff going on this week I don't think I'll be able to make it down there again until Sunday.  That's OK though, I'll get some workouts in at home in the meantime...just me and the Rat. :D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 20, 2018, 11:39:15 AM
This morning I completed the following Sheiko Workout (#31_Wk4_A):

Pre-Workout Shoulder Rehab Exercises:
Red Mini Bands:

Workout:

Squats   3-45, 3-135, 5-165, 4-200, 3-230, 5x3 @ 265

Bench Press  5-45, 3-135, 5-155, 4-185, 3-215, 4x2 @ 255

Incline DB BP   4x8 @ 40

Back Extensions   4x8 @ 50

Bodyweight: 218.0 Pounds

Workout Duration: 1:03:51.89 h:mm:ss

https://www.instagram.com/p/Bhy0e-QBo-O (https://www.instagram.com/p/Bhy0e-QBo-O)

Great workout at home today.  Squats and bench both felt good.  My top working sets were only 80% of my 1RM so they're still not too heavy.  I'll be getting up to 85% on squats and 90% on bench and deadlift later this week though so that should be more challenging.  I'm looking forward to starting my peaking cycle next week.

On a side note, on Sunday I'm thinking about heading into Mark Bell's gym for a free Stan Efferding / Ed Coan seminar he is hosting.  I'm torn between that and hitting up a deadlift session at Alan Thrall's gym.  If I do the Mark Bell thing I'll just do my workout at home before the seminar...I won't have time to hit up both gyms...tough decision.
Title: Re: Greg's Lifting Journal
Post by: Dave on April 20, 2018, 11:50:59 AM
Free seminar imo.  You can lift at Thrall's gym anytime and still deadlift at home. 

When's the meet Greg?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 20, 2018, 03:39:12 PM
Free seminar imo.  You can lift at Thrall's gym anytime and still deadlift at home. 

When's the meet Greg?

Yeah I think youíre right Dave.  The seminar is much more of a ďspecialĒ event.  I think there will be some good info there.

My meet is 5/20, so exactly 1 month out.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 20, 2018, 07:03:09 PM
Awesome bench and squats Greg! Ed Coan!! U gotta go!!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 21, 2018, 01:58:17 AM
Awesome bench and squats Greg! Ed Coan!! U gotta go!!

Thanks Shawn. 😊  Squats and bench are both feeling good these days so thatís a win.

Yeah Iím looking forward to the Ed Coan session.  Hopefully I can pick up some good tips.
Title: Re: Greg's Lifting Journal
Post by: Dave on April 21, 2018, 07:16:03 AM
And it's free.  That can't be beat.  The barbell medicine guys are coming to Toronto for a seminar in August that I was going to look into going to until I found out they charge at least 500.00 to get in.  No thanks lol I'll catch them on youtube ;D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 21, 2018, 09:12:44 AM
And it's free.  That can't be beat.  The barbell medicine guys are coming to Toronto for a seminar in August that I was going to look into going to until I found out they charge at least 500.00 to get in.  No thanks lol I'll catch them on youtube ;D

Yeah it was the same when the Barbell Medicine guys came here to Alan's gym.    They were charging somewhere around $400-500.  I have a friend who went and he said it was worth it, but for me there was no chance of that.  I think if I would have even suggested that sort of "investment" my wife would have had me sleeping in the back yard for a month. :D
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 21, 2018, 01:53:42 PM
Hope you go Sunday and learn a lot. I will be asking for you to share the knowledge next week when we lift at Untamed
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 22, 2018, 11:18:52 PM
This morning I completed the following Sheiko Workout (#31_Wk4_B):

Pre-Workout:
Shoulder Rehab Exercises w/ Red Mini-Bands

Workout:

Bench Press   5-45, 3-135, 5-155, 4-185, 3-215, 2x2 @ 250, 1-265, 1-280, 1-315 (new pr), 2x2 @ 250

4" Block Pulls  3-225, 3-265, 3-315, 2x2 @ 350, 1-375, 2x1 @ 405

SSB Squats   3-45, 3-135, 3-185, 5x3 @ 225

KB French Press   5-50, 3x6 @50

Bodyweight: 215.6 Pounds

Workout Duration: 1:30:00.00 h:mm:ss

https://www.instagram.com/p/Bh4Bh3VB_EX (https://www.instagram.com/p/Bh4Bh3VB_EX)

Good workout today.  I had a bad bout of food poisoning last night so I wasn't sure how today's workout would go.  I wanted to go to the SuperTraining seminar with Ed Coan and Stan Efferding, though, so I had to get out to my gym early (~5:45am).  Bench felt suprisingly strong.  I was supposed to work up to 2 singles at 280, but I was feeling so good after the first one I decided to go for a new PR at 315.  I hit it so that was very cool.

My block pulls went good as well.  I did hook grip on all my sets from 350 up and they all felt good.

After lifting I went to the seminar and it was awesome.  I'm glad I went.  There was good info from Mark Bell, Jesse Burdick, Stan Efferding, and Ed Coan.  It was packed and the line was long to get in but it was definitely worth it.

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

Hope you go Sunday and learn a lot. I will be asking for you to share the knowledge next week when we lift at Untamed

I did go Andy.  I'll have to tell you about it at Untamed.  I'll be in Tuesday night (I won't be able to make it down tomrrow).  I'm looking forward to another good week of lifting there.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 22, 2018, 11:46:58 PM
Ya buddy! 315! Awesome bench and great job on the hookgrip pulls!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 23, 2018, 08:51:23 AM
Ya buddy! 315! Awesome bench and great job on the hookgrip pulls!

Thanks Shawn. :)  Hitting 315 was a looooong time coming but it was nice to put it up.  It felt like I had more in the tank too so that's even better.

The hookgrips really felt good too.  Switching over to them has been a good decision.  My thumbs wind up a little numb by the end of the session but aside from that there is no real pain anymore.
Title: Re: Greg's Lifting Journal
Post by: Dave on April 23, 2018, 01:24:03 PM
Beauty Greg!!! Nice work man. You can now bench what I can barely squat ;D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 24, 2018, 08:54:52 AM
Beauty Greg!!! Nice work man. You can now bench what I can barely squat ;D

Thanks Dave. :)  Hell the truth of it is, I can bench what I can barely squat too. :D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 25, 2018, 09:24:22 AM
Last night I completed the following Sheiko Workout (#31_Wk4_C):

Pre-workout:
Shoulder Rehab with Red Mini Bands

Workout:
Bench Press   5-45, 3-135, 4-175, 4-205, 4x3 @ 235

Squats   5-55, 5-165, 4-205, 3-235, 3-265, 4x2 @ 280

Incline DB BP   4x8 @ 40

DB  Side Laterals 5x10 @ 15

KB Back Raises   5x5 @ 44

Bodyweight: 217.8 Pounds

Workout Duration: 1:30:00.00 h:mm:ss

Tough (but good) workout today.  All sets on bench felt heavy from 135 on.  My shoulders and chest were very sore, I'm guessing due to my max effort on Sunday.  I got in all reps and sets though.  Squats were a tough but depth felt good on my work sets.

This was the final workout of my prep cycle on Sheiko.  Tomorrow I start my competition cycle which means I'll have a test day on Bench and Squats on Saturday and on Deadlifts next Tuesday.  After that it'll be a gradual taper heading into May 20.  I'm looking forward to it as I think I'll wind up in a good place for my meet. :)
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on April 26, 2018, 01:17:23 AM
Damn I'm jelly you got the opportunity to attend that seminar. I'm sure the information you got is priceless. Did they do any hands on tips with you lifting at all?

Congrats on that huge 315 bench PR boss.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 26, 2018, 11:53:26 AM
This morning I completed the following Sheiko Workout (#32_Wk1_A):

Pre-Workout Shoulder Rehab Exercises:
Red Mini Bands:

Workout:

Squats   5-45, 3-165, 3-200, 3-230, 3x2 @ 250

Bench Press  5-45, 3-135, 3-155, 3-185, 3-215, 4x2 @ 230

Superset:
Decline Situps    3x10 @ BW
Multi-Grip Chins  3x5 @ BW

Bodyweight: 217.8 Pounds

Workout Duration: 0:40:00.0 h:mm:ss

Good easy workout today.  I have max efforts on S,B, and D coming up this weekend so this day was mainly meant to get things moving.

I had hoped to make it down to Untamed to hit a workout with Andy today but I've got a crapload of stuff going on at work so I had to go ahead and workout this morning instead.

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

Damn I'm jelly you got the opportunity to attend that seminar. I'm sure the information you got is priceless. Did they do any hands on tips with you lifting at all?

Congrats on that huge 315 bench PR boss.

Thanks Anthony. :)  I was definitely happy with the Bench PR.  I have a Sheiko test day coming up on Saturday so hopefully I can do a little better then.

The seminar was great.  I didn't really get any hands on but they did pull people out of the audience and have them squat, bench, and deadlift and then provided feedback.  Each of them (Bell, Coan, Burdick, and Efferding) would provide specific tips and pointers.  This provided me some great info.  I learned I really need to focus more on staying tight throughout the squats.  During the Deadlift session I got to ask a question about Block Pulls and Deficits so that was cool.  I had to leave at 1pm (it started at 10am) so I missed the Diet Q&A portion...a little bummed about that.  I was really impressed with Jesse Burdick's answers and at some point I hope to make it over to his gym if possible for some 1 on 1 coaching.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on April 26, 2018, 12:03:17 PM
Nice and easy training session to keep those movement patterns fresh.

I'm looking forward to what you're going to throw up for your S/B/D come that test day.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 26, 2018, 06:00:08 PM
Nice and easy training session to keep those movement patterns fresh.

I'm looking forward to what you're going to throw up for your S/B/D come that test day.

Yep...I was pretty sore going in so hopefully that'll help loosen me up by Saturday.

I'm looking forward to seeing what I can do as well.  That'll give me more info to use as I head into my meet.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 27, 2018, 12:04:18 AM
I was just watching Mark Bell's video about his seminar and Ed Coan's deadlifting advice and realized that I made the video with my question about deficits and block pulls. :)

https://youtu.be/uGM3P8igPCo?t=1354
Title: Re: Greg's Lifting Journal
Post by: Dave on April 27, 2018, 07:22:46 AM
Nice.  Great to see that you went.  How was it?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 27, 2018, 09:14:24 AM
Nice.  Great to see that you went.  How was it?

It was great.  The line was long as hell to get in and it was much more crowded than I'd hoped, but it was definitely worth it.  I learned a lot and it was awesome just to hear advice from those guys.  The main thing I learned was that I need to focus on tightening up much more on my squats.  Stan Efferding and Jesse Burdick had advice on that which I hadn't heard before.  Stan talked about tightening up and then pretending like the floor is pulling you down on your descent and pushing against that with your body.  It's hard to explain but it's similar to using your lats to pull the bar down when you're benching.  There was a lot of good stuff there.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on April 27, 2018, 11:17:11 AM
I was just watching Mark Bell's video about his seminar and Ed Coan's deadlifting advice and realized that I made the video with my question about deficits and block pulls. :)

https://youtu.be/uGM3P8igPCo?t=1354

Damn man that's pretty damn cool. They really went in depth on your question.
Title: Re: Greg's Lifting Journal
Post by: Andrew on April 28, 2018, 12:40:42 AM
good job Greg, you got them to elaborate some great info on the deadlift assistance stuff!

BTW-I'll be at Untamed M, T, TH again next week. Hope we can get the timing to workout and get some sessions in
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on April 30, 2018, 08:47:10 AM
Saturday morning I completed the following Sheiko Workout (#32_Wk1_B):

Pre-Workout:
Shoulder Rehab Exercises w/ Red Mini-Bands

Workout:

Squats   3-45, 3-165, 3-200, 2-230, 1-265, 1-295, 1-315, 1-335 (vid), 1-345 (a little high)

Bench Press   3-45, 3-155, 3-185, 2-225, 1-245, 1-275, 1-305 (vid), Fail at 320

Bodyweight: 215.6 Pounds

Workout Duration: 1:02:00.00 h:mm:ss

https://www.instagram.com/p/BiHjWRlhr2v (https://www.instagram.com/p/BiHjWRlhr2v)

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

Yesterday morning I completed the following Sheiko Workout (#32_Wk1_C):

Pre-workout:
Shoulder Rehab with Red Mini Bands

Workout:

4" Block Pulls  3-225, 3-260, 2-315, 1-345, 1-385, 1-430 (vid), Fail at 455, 1-445 (vid)

Bench Press   3-45, 3-155, 3-185, 3-215, 4x2 @ 230

Superset:
Incline DB BP   4x6 @ 40
KB Back Raises   4x8 @ 50

Bodyweight: ??? Pounds

Workout Duration: 1:06:59.98 h:mm:ss

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

On Saturday and Sunday I did some testing as part of my Sheiko program.  On squats the max I did was 345 but that rep was high.  The weight didn't feel terrible so next time I should be able to get it and I'll focus on hitting depth.

For bench I did a solid rep at 305 with a pause at top and bottom.  The previous week I hit a max touch and go of 315 so I tried for 320 but that wasn't in the cards at this session.  With this 305, though, I feel like I should hit 303 at my comp with no issues.

For deads I continued with my block pulls to save my hips for the comp.  I worked up to 430 with the hook grip.  I then jumped to 455 and switched to mixed grip.  Somehow I lost tightness on that rep and only lifted it a few inches.  I decided to drop back to 445 and made that rep...it was a bit of a grinder but I locked it out.

Now it's back to some sub-maximal tapering work leading into my meet.

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

I was just watching Mark Bell's video about his seminar and Ed Coan's deadlifting advice and realized that I made the video with my question about deficits and block pulls. :)

https://youtu.be/uGM3P8igPCo?t=1354 (https://youtu.be/uGM3P8igPCo?t=1354)

Damn man that's pretty damn cool. They really went in depth on your question.

Yeah Anthony, that was definitely a cool experience.  I was curious about their thoughts on the block pulls and deficits since I tend to do a lot of those and they all seemed to be in favor of doing them.  Overall I picked up some good tips for all of the big 3 lifts.


good job Greg, you got them to elaborate some great info on the deadlift assistance stuff!

BTW-I'll be at Untamed M, T, TH again next week. Hope we can get the timing to workout and get some sessions in

Thanks Andrew. :)  It was definitely some good info there.

I'm shooting to come down to Untamed on Tuesday and Thursday this week.  Thursday will really depend on my load at work but Tuesday I'll definitely be there.  I'll see you then.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on April 30, 2018, 08:57:52 AM
Looks like u are building some good strength this prep Greg! Strong lifts all around! Looking forward to your meet!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 01, 2018, 12:58:35 PM
Looks like u are building some good strength this prep Greg! Strong lifts all around! Looking forward to your meet!

Thanks Shawn. :)  It feels like I'm on a good path now.  I wish I would have given Sheiko a try with my prep for previous meets.  It really has a good feel to it.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on May 01, 2018, 07:55:32 PM
So those test clips on IG and was like "fuck yeah man" my wife turns around and says "who are you talking to" lol.

Good work Greg. I love your approach with just putting your chin down and putting in the hard work.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 02, 2018, 09:43:21 AM
Last night I completed the following Sheiko Workout (#32_Wk2_A):

Squats   3-55, 3-145, 3-175, 3-205, 3-240, 4x2 @ 275

Bench Press   5-55, 3-155, 3-185, 3-215, 5x2 @ 245

Squats   3-190, 3-235, 3x2 @ 260

Incline DB BP   4x8 @ 40

KB Back Raises   4x4 @ 60

Bodyweight: ??? Pounds

Workout Duration: 1:32:39.38 h:mm:ss

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

Great workout last night at Untamed Strength.  I did a lot of sets of squats with one session of squats, then bench, then another session of squats.  I switched back to my Vans for this session from my squat shoes and I really felt more stable and in a better position in the hole.  I think I'll stick with them heading into my meet.

I tweaked my right shoulder sleeping somehow and it has felt bruised and painful for a couple of days now.  I was still able to bench and squat with no issues with it though so I'm not too worried about it.

It was cool to see Andy in there again pulling some big deads as usual.  I'll be sad when his time in Auburn is up...it's been good to see him in there working out.

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

So those test clips on IG and was like "fuck yeah man" my wife turns around and says "who are you talking to" lol.

Good work Greg. I love your approach with just putting your chin down and putting in the hard work.

Thanks Anthony. :)  Yeah I'm hoping my plugging away keeps on working and keeps paying dividends.  It seems like my strength is consistently rising now so I'll keep going down that path.
Title: Re: Greg's Lifting Journal
Post by: Andrew on May 02, 2018, 10:21:47 AM
Nice lifting Greg. Funny how Alan caught you benching with the squat bar..haha. Always great lifting with you down there. After you left this guy Dave showed up. His IG tag is @thebarbellresistance. The dude was funny as hell, turns out heís a PL coach too. We were chatting it up for awhile listening to weird music and lifting heavy. I really like Untamed

Hope that shoulder clears up quick.

Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 02, 2018, 11:59:55 AM
Nice lifting Greg. Funny how Alan caught you benching with the squat bar..haha. Always great lifting with you down there. After you left this guy Dave showed up. His IG tag is @thebarbellresistance. The dude was funny as hell, turns out heís a PL coach too. We were chatting it up for awhile listening to weird music and lifting heavy. I really like Untamed

Hope that shoulder clears up quick.

Thanks Andy. :)  It was definitely a good session.  Yeah it was funny when Alan asked me about the squat bar...he had that look on his face like I was a "poor simple minded soul". :D

I'll have to keep my eyes out for Dave.  I looked at his IG page and don't recognize him but I'm sure we'll cross paths at some point.

Yeah the shoulder is more of an aggravating thing than anything else...so far it hasn't affected my lifts so that's good.  Somehow I always manage to injure myself by sleeping wrong.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on May 02, 2018, 06:40:28 PM
You normally squatted in heeled shoes if I'm not mistake right?

I can't squat in my Adipowers. Well correction, I can but like my Chucks better.

Nice session Greg.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 03, 2018, 11:56:33 AM
This morning I completed the following Sheiko Workout (#32_Wk2_B):

Pre-workout:
Shoulder Rehab with Red Mini Bands

Workout:

Deadlift (up to knees)  3-225, 3-265, 3x1 @ 315

Bench Press   5-45, 3-155, 3-185, 3-215, 2x2 @ 245, 3x1 @ 260

Deadlift (from floor) 3-225, 2x2 @ 265, 3x1 @ 315, 5x3 @ 355 (final 3 sets as 4" block pulls)

Decline Situps 3x10

Bodyweight: 215.2 Pounds

Workout Duration: 0:58:40.78 h:mm:ss

Good tough workout today.  In typical Sheiko fashion I did a DL variant (up to knees), did bench, and then did more deads.  For my second round of deads, I started pulling from the floor.  After my second set of 3 at 355, though, my back started to feel tight so I did the final 3 sets from my 4" blocks using straps.

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

You normally squatted in heeled shoes if I'm not mistake right?

I can't squat in my Adipowers. Well correction, I can but like my Chucks better.

Nice session Greg.

I've gone back and forth on shoes for squats.  I've primarily used Vans or Chucks but starting a few months ago I switched to using my squat shoes.  After using my Vans again last session, though, I realize that I'm much more comfortable and balanced in them so I'll probably keep going that route.  My depth feels better in them too.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on May 03, 2018, 02:29:45 PM
Hope the back thing is nothing serious. That looks like a brutal training session. Those brutal ones only make us stronger though.

I was like for with switching back and forth with my Chucks and Adipowers. I feel a lot better in flat shoes vs the Adipowers.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 04, 2018, 05:48:16 PM
Hope the back thing is nothing serious. That looks like a brutal training session. Those brutal ones only make us stronger though.

I was like for with switching back and forth with my Chucks and Adipowers. I feel a lot better in flat shoes vs the Adipowers.

Thanks Anthony.  The back was nothing serious.  I've aongoing problem with my low back / right hip which is why I usually do block pulls and only pull off the ground if I'm competing.  For some reason deficit deads doesn't bother it either.  I try to get more pulls from the floor in as I get closer to the meet, but as soon as I start to feel an issue developing I switch back to the block pulls.

I agree about the flat shoes.  I feel a lot better in them too and I plan to stick with them heading into the meet.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on May 05, 2018, 08:08:36 AM
Solid press and pulls Greg. I think I tried a squat workout in flats last summer and it felt awful for me. Probably just my longass legs though, I need some serious forward knee travel to hit depth and the heels help me with that.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 06, 2018, 10:11:31 AM
Yesterday morning I completed the following Sheiko Workout (#32_Wk2_C):

Squats   3-45, 3-135, 3-175, 2x3 @ 205, 2x3 @ 240, 3x3 @ 275, 2x1 @ 295, 2x2 @ 275

Bench Press   3-45, 3-155, 3-185, 3-225, 4x2 @ 245

Superset:
Incline DB BP   3x6 @ 45
DB Hammer Curls   3x10 @ 20
 
KB Back Raises   4x6 @ 53

Bodyweight: 218.4 Pounds

Workout Duration: 1:13:08.75 h:mm:ss

Great workout at Untamed yesterday.  It was strangely un-crowded for a Saturday.  This day of Sheiko didn't get real heavy on squats but damn it called for a lot of sets.  I was happy when I finished my final back off set at 275 it was a great feeling. :D  Bench was relatively light so I really focused on form and bar path.

https://www.instagram.com/p/BiZseHQh6HO (https://www.instagram.com/p/BiZseHQh6HO)

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

Solid press and pulls Greg. I think I tried a squat workout in flats last summer and it felt awful for me. Probably just my longass legs though, I need some serious forward knee travel to hit depth and the heels help me with that.

Thanks Shawn. :) The presses, pulls, and squats all seem to be clicking lately.  I'm thinking it's going to be a good meet.

My legs are long too, although I think my femurs are longer in proportion to my lower legs.  Whatever the reason, it seems like I have trouble getting my butt back far enough with heavier weights when I use squat shoes and that seems to cause me to fold forward a bit.  With the flats I feel much more comfortable sinking my hips and keeping my chest up.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on May 07, 2018, 09:27:03 AM
Killer squat volume Greg, must have been thrilled when those were over!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 07, 2018, 06:24:02 PM
Killer squat volume Greg, must have been thrilled when those were over!

Thanks Shawn. :)  Damn straight...I was definitely happy to get that final set of 275 done.  That is really my last tough day in terms of volume of sets before my meet.  The food is prepped and loaded in the oven...now it's just a matter of tapering and waiting.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on May 07, 2018, 11:13:38 PM
I'm excited for your meet man. I'm ready for the PRS :D
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on May 08, 2018, 05:04:22 AM
Is your meet this vomit my weekend?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 08, 2018, 12:46:31 PM
This morning I completed the following Sheiko Workout (#32_Wk3_A):

Bench Press   5-55, 3-155, 3-185, 3-215, 2x2 @ 245, 2x1 @ 260

Squats   3-135, 3-175, 3-205, 3-240, 4x2 @ 275

Incline DB BP   3x6 @ 45

Decline Situps 3x10

Bodyweight: 217.6 Pounds

Workout Duration: 0:48:40.69 h:mm:ss

Good workout today.  Work is crazy this week so I went ahead and worked out this morning instead of trying to go to Untamed tonight.  I'm hoping I can make it down there tomorrow to get a final workout in with Andrew but with my work schedule it's going to be hit-or-miss.

The worksets today were a little lighter than they have been and everything felt good.

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

I'm excited for your meet man. I'm ready for the PRS :D

Thanks Anthony. :)  I'm excited too and am looking forward to a good one.  Now I have to patient and wait for the 20th.


Is your meet this vomit my weekend?

Hah...I'm assuming that was a typo Shawn. :)  My meet is the 20th.  Sheiko just has a longer taper than I normrall do.  Hopefully no vomiting will be involved. :D
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on May 08, 2018, 05:40:14 PM
Nice training today Greg.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 10, 2018, 07:55:54 PM
Nice training today Greg.

Thanks Anthony.    Squats and bench are both feeling good these days which is nice.  I'm about to do some deads as soon as I get off work...I'm looking forward to getting some time in the gym...been a hectic week.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 11, 2018, 08:56:01 AM
Last night I completed the following Sheiko Workout (#32_Wk3_B):

4" Block Pulls   3-225, 2x3 @ 265, 2x3 @ 310, 5x2 @ 335

Bench Press   5-45, 3-155, 3-185, 3-215, 4x2 @ 245

KB Back Raises   4x4 @ 50 lbs

Bodyweight: 217.2 Pounds

Workout Duration: 0:50:40.19 h:mm:ss

Another good workout last night as my taper continues.  The volume was still somewhat high on block pulls but the weight was lower than it has been.  Everything felt good on those and on bench.  I wrapped things up with the weighted back raises using a ketllebell and called it an evening.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on May 11, 2018, 10:55:28 AM
Last night I completed the following Sheiko Workout (#32_Wk3_B):

4" Block Pulls   3-225, 2x3 @ 265, 2x3 @ 310, 5x2 @ 335

Bench Press   5-45, 3-155, 3-185, 3-215, 4x2 @ 245

KB Back Raises   4x4 @ 50 lbs

Bodyweight: 217.2 Pounds

Workout Duration: 0:50:40.19 h:mm:ss

Another good workout last night as my taper continues.  The volume was still somewhat high on block pulls but the weight was lower than it has been.  Everything felt good on those and on bench.  I wrapped things up with the weighted back raises using a ketllebell and called it an evening.

Solid session. Simple yet effective and work got done. When is your meet again?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 11, 2018, 04:41:29 PM
Solid session. Simple yet effective and work got done. When is your meet again?

Thanks Anthony. :)  My meet is next Sunday 5/20.  I've got 3 more workouts and then it's Go Time! :D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 12, 2018, 03:14:41 PM
This morning I completed the following Sheiko Workout (#32_Wk3_C):

Squats   3-45, 3-135, 3-175, 3-205, 2-240, 3x1 @ 260

Bench Press   5-45, 3-155, 3-185, 3-215, 3x2 @ 230

Superset:
Back Raises   3x8
Neutral Grip Chins   3x8

Bodyweight: 217.2 Pounds

Workout Duration: 0:40:22.07 h:mm:ss

Good workout today as the taper to 5/20 continues.  Low back was sore but squats still felt good.  Weights were light across the board.

I've got two more light workouts next week then it's meet time.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on May 14, 2018, 06:10:11 PM
Solid training boss.

Does Untamed have a Reverse Hyper? Ever since I started using one my low back has felt a lot more stable with my squats and pulls.

Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 16, 2018, 08:54:19 AM
Last night I completed the following Sheiko Workout (#32_Wk4_A):

Bench Press   5-45, 3-155, 2x3 @ 185, 2x2 @ 215, 3x1 @ 230

Deadlifts   3-225, 3-265, 3x2 @ 315

Superset:
Decline Situps 2x10
Chins   2x5

Bodyweight: 220.2 Pounds

Workout Duration: 0:43:20.41 h:mm:ss

Good workout last night at Untamed Strength.  It was a short taper workout.  Everything felt pretty good.

I've got one more light workout with squats and bench on Thursday then it's on to the meet on Sunday.  My meet will last all day Sunday, then I've got to get up at 2:30 am Monday morning to go to the airport for a weeklong business trip to Montreal so that should be interesting. :)

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

Solid training boss.

Does Untamed have a Reverse Hyper? Ever since I started using one my low back has felt a lot more stable with my squats and pulls.

Thanks Anthony. :)  They do have a Reverse Hyper there.  I have never used it but maybe I'll give it a try after my meet.  I'm going to spend some time getting back to basics and working on various weaknesses so that could definitely be in the mix.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 22, 2018, 05:17:31 PM
On Sunday I had my meet (the Old Skool Iron Classic) in Vacaville CA.  The meet was great but exhausting as those things usually are.  I got home around 8 pm and had to wake up at 2 am on Monday morning to drive to the Sacramento airport for a 6 am flight to San Francisco and then on to Montreal.  I'm here in Montreal all week and keeping super busy at work.  Because of all of that activity, it has taken me a while to get around to logging it in my journal.

Heading into the meet, I was tired from work the previous week, but Sheiko had me wrap up my training with a light workout on Thursday.  Thus even though I felt sluggish, physically I was in good shape.

I wasn't feeling great starting the squats.  My opener at 308.65 felt heavy so I deviated from my plan and went for 319.7 on attempt 2.  It went up fine as did 325.18 for #3.  In the end, I felt like I had much more in the tank and wish I would've pushed it harder but I really wanted to go 3/3 and both #2 and #3 were new PRs so I can't complain, although in hindsight I would've liked to have gone for 336 or 341.

Bench felt pretty good.  I opened with 292.1 and moved on to 303.14 for #2.  It went up and felt strong so I moved to 308.65 for #3.  I lost tightness at the bottom of this attempt and it was a fail.  I think I had the strength to do it, it was just a mental failure, so I'll get it next time.

For deads I opened with 413.37 and moved on to 440.92 for #2.  My PR at home was 445 so I pushed it some and went for 451.95 on #3.  I hit it and might have had a little more in me but really this felt close to my limit so I was very satisfied with that.  My PR at my meet last September was 407.86, so I've come a long way since then with deads and feel like I'm finally making steady progress there.

In the end I was very happy with this meet.  I went 8/9 and was happy about that.  Alan Thrall was lifting there along with some really strong dudes (the biggest squat was 829) so that made it fun.  Also, it felt like Sheiko really put me in a good spot peak wise.  My total was 1080, which was 55 pounds heavier than my meet on 1/27, so that was really good progress.

Now I plan to switch over to 531 for a while and work on lots of sub-maximal lifting to build up my underlying strength and cut some fat.  I'm going to try to wait a year before my next meet to really have some time to improve (if I can fight the competition bug).  Next year I want to hit 1200. :D

Here are videos of my 3 top lifts:

https://www.instagram.com/p/BjBHG83hXaS (https://www.instagram.com/p/BjBHG83hXaS)
Title: Re: Greg's Lifting Journal
Post by: Andrew on May 28, 2018, 11:45:35 AM
great meet Greg. You are making continual gains! Great way to wrap up a successful training block by crushing some meet PR's. I'll keep in touch, my job is evolving into a new position (promotion likely), that will have me in Auburn more often. Looking like i'm going to sign up with Untamed again so i can train when in town. I'll be there tomorrow pulling deadzzzzzzzzzzz
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 29, 2018, 08:04:40 AM
great meet Greg. You are making continual gains! Great way to wrap up a successful training block by crushing some meet PR's. I'll keep in touch, my job is evolving into a new position (promotion likely), that will have me in Auburn more often. Looking like i'm going to sign up with Untamed again so i can train when in town. I'll be there tomorrow pulling deadzzzzzzzzzzz

Thanks Andy. :)  The focused training on Sheiko plus the good atmosphere at Untamed really seemed to help me make more progress recently.  Now I'm hoping to keep that train running and put in some steady time in the gym for some more gains.  I'm going to switch over to 531 for a while to give my body/joints a break and then I'll get back on Sheiko again when it's time to work towards a peak.

Congratulations on the promotion!  It looks like you've been working hard down here so it's good to get rewarded for that.  I'm guessing it'll be hard to be away from the family more but it'll be nice to have you in the area down here more.

Unfortunately I won't be able to make it down to Untamed tonight...this will be my first day back in the office after a week away at a different site so I'm thinking it's going to be crazy.  With that and some family things I can't get away.  I'm not sure how long you'll be around this week but I'm going to try to make it down there on Thursday night.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 30, 2018, 02:56:07 PM
Finally catching up in my journal...

Monday morning I completed 531 4 Day Full Body (C29_1A) as follows:

4" Block Pulls  3-155, 3-195, 3-230, 3-250, 3-295, 3-325, 3-295, 3-250

Fat Bar Bench Press 5-105, 5-130, 5-155, 5-170, 5-195, 5-220, 5-195, 5-175

Tri-set:
T-Bar Rows  12-103, 14-103, 15-103
Multi-Grip French Press 10-75, 10-75, 8-75
Decline Situps  3x15

Bodyweight: 220.0 Pounds

Workout Duration: 59:54.42 mm:ss (with 1:00 rest between sets)

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

Tuesday morning I completed 531 4 Day Full Body (C29_1B) as follows:

Squats  5-115, 5-140, 3-165, 5-185, 5-205, 8-235 (5+)

Fat Bar Incline BP  5-90, 5-110, 5-130, 5-145, 5-165, 5-185, 5-165, 5-145

Tri-set:
Multi-Grip Chins  12, 8, 7, 7, 6
Dips  12, 8, 7, 7, 6
Back Raises 12, 8, 7, 7, 6

Bodyweight: ??? Pounds

Workout Duration: 52:23.31 mm:ss (with 1:00 rest between sets)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on May 31, 2018, 02:02:32 PM
This morning I completed 531 4 Day Full Body (C29_1C) as follows:

Fat Bar Bench Press 5-110, 5-130, 3-160, 5-170, 5-200, 8-220 (5+)

1.75" Deficit Deadlifts 3-135, 3-155, 3-185, 3-205, 3-235, 3-265, 3-235, 3-205

Tri-set:
Dips  12, 8, 7, 7, 6
Shrugs  12-205, 8-205, 7-205, 7-205, 6-205
Back Raises 12, 8, 7, 7, 6

Bodyweight: 219.2 Pounds

Workout Duration: 43:25.72 mm:ss (with 1:00 rest between sets)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 01, 2018, 02:04:19 PM
This morning I completed 531 4 Day Full Body (C29_1D) as follows:

Superset:
SSB Squats  5-95, 5-115, 5-135, 5-145, 5-165, 5-185, 5-165, 5-145
Neutral Grip Incline BP 5-95, 5-115, 5-135, 5-145, 5-165, 3-185 (5+)

Tri-set:
Dips  12, 8, 7, 7, 6
Upright Rows  12-95, 8-95, 7-95, 7-95, 6-95
Decline Situps 12, 8, 7, 7, 6

Bodyweight: 219.6 Pounds

Workout Duration: 39:52.10 mm:ss (with 1:00 rest between sets)

Good workout today.  I had set my SSB Squat very light and they were probably too easy.  With the IBP I calculated my planned values using a straight bar or fat bar, so when I used my mulit-grip bar, they were heavy and I only managed 3 reps on my 5+ set.  I'll probably switch back to the straight bar or fat bar next week.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on June 02, 2018, 01:42:37 PM
Congrats on an awesome meet Greg. 8/9 and PRs on individual lifts and total is one amazing day.

5/3/1 FTW buddy.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 04, 2018, 02:19:23 PM
Yesterday morning I completed 531 4 Day Full Body (C29_2A) as follows:

Superset:
4" Block Pulls  3-155, 3-195, 3-230, 3-275, 3-319, 3-345, 3-319, 3-275
Fat Bar Bench Press 5-105, 5-130, 5-155, 5-180, 5-215, 5-235, 5-215, 5-180

Tri-set:
Multi-Grip Chins  12, 9, 7, 7, 7
Dips  12, 9, 7, 7, 7
Back Raises 12, 9, 7, 7, 7

Bodyweight: 217.6 Pounds

Workout Duration: 45:25.57 mm:ss (with 1:00 rest between sets)

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

Congrats on an awesome meet Greg. 8/9 and PRs on individual lifts and total is one amazing day.

5/3/1 FTW buddy.

Thanks Anthony. :)  It was definitely a good meet.  Lots of PRs made for a fun day.

I'm happy to be joining you on the 531 train for sure.  It has been my default training system for the past several years and I really enjoy it.  There are so many variations to it and variables to manipulate...it makes it a lot of fun.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 05, 2018, 02:32:47 PM
This morning I completed 531 4 Day Full Body (C29_2B) as follows:

Superset:
Squats  5-115, 5-140, 3-165, 5-195, 3-225, 5-250 (3+), 3-225, 3-225
Multi-Grip Incline BP  5-75, 5-95, 5-110, 5-130, 5-150, 5-165, 5-150, 5-130

Tri-set:
Multi-Grip Chins  12, 9, 7, 7, 7
Dips  12, 9, 7, 7, 7
Decline Situps  12, Stomach Cramps kept me from finishing sets

Bodyweight: 218.4 Pounds

Workout Duration: 52:51.72 mm:ss (with 1:00 rest between sets)
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on June 05, 2018, 04:46:17 PM
This morning I completed 531 4 Day Full Body (C29_2B) as follows:

Superset:
Squats  5-115, 5-140, 3-165, 5-195, 3-225, 5-250 (3+), 3-225, 3-225
Multi-Grip Incline BP  5-75, 5-95, 5-110, 5-130, 5-150, 5-165, 5-150, 5-130

Tri-set:
Multi-Grip Chins  12, 9, 7, 7, 7
Dips  12, 9, 7, 7, 7
Decline Situps  12, Stomach Cramps kept me from finishing sets

Bodyweight: 218.4 Pounds

Workout Duration: 52:51.72 mm:ss (with 1:00 rest between sets)

Stout looking training session Greg. I like the set up you have going.

I'm still barely digging into the Forever book lol.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 06, 2018, 09:33:12 AM
Stout looking training session Greg. I like the set up you have going.

I'm still barely digging into the Forever book lol.

Thanks Anthony.  Yeah I'm liking this program.  I was doing it  2 days on / 1 day off but my body is not recovering well enough from that so I'm switching to every other day off.  I'll try this for a while but might switch over to 1000% Awesome if I'm still feeling overtrained at the end of this cycle.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on June 06, 2018, 05:10:07 PM
Stout looking training session Greg. I like the set up you have going.

I'm still barely digging into the Forever book lol.

Thanks Anthony.  Yeah I'm liking this program.  I was doing it  2 days on / 1 day off but my body is not recovering well enough from that so I'm switching to every other day off.  I'll try this for a while but might switch over to 1000% Awesome if I'm still feeling overtrained at the end of this cycle.

With 5/3/1 Forever you'll always have an endless amount of options with how to set your training up.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 07, 2018, 12:31:40 PM
This morning I completed 531 4 Day Full Body (C29_2C) as follows:

Superset:
Fat Bar Bench Press 5-110, 5-140, 3-160, 5-180, 3-210, 5-235 (3+), 3x5 @ 190
1.75" Deficit Deadlifts 3-135, 3-155, 3-185, 3-215, 3-250, 3-280, 3x3 @ 269

Tri-set:
Dips  3x10
Multi-Grip Chins  9, 8, 7
Back Raises 3x12

Bodyweight: 218.4 Pounds

Workout Duration: 48:42.64 mm:ss (with 1:00 rest between sets)

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

With 5/3/1 Forever you'll always have an endless amount of options with how to set your training up.

That's definitely the truth! :D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 09, 2018, 02:36:00 PM
This morning I completed 531 4 Day Full Body (C29_2D) as follows:

Superset:
SSB Squats  5-95, 5-115, 5-135, 5-155, 5-175, 5-200
    SSL Sets: 3x5 @ 175
Fat Bar Incline BP 5-90, 5-110, 3-130, 3-160, 3-175, 5-200 (3+)
    SSL Sets: 3x5 @ 160

Tri-set:
Dips  3x10
Upright Rows  3x6 @ 100
Decline Situps 3x10

Bodyweight: 217.4 Pounds (Down 3.6 pounds from 221.0 on 5/30)

Workout Duration: 45:18.43 mm:ss (with 1:00 rest between sets)

Good workout today.  I'm enjoying 531 and it certainly feels effective.  For some reason, though, I'm missing Sheiko.  Sheiko had very tough volume of sets although reps were low, but I enjoyed the workouts.  They definitely felt good for my strength too.  I'm planning to at least stick with 531 through the rest of this cycle and then for one more cycle but then I might switch back to Sheiko for another 3-4 cycles.  Maybe I'll do that long term...3-4 cycles of Sheiko followed by 2 cycles of 531 then repeat?  Who the hell knows... :D
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on June 10, 2018, 03:12:45 PM
Stop having programming ADD lol jk.

Gotta do what you enjoy when it comes to training.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 11, 2018, 12:13:52 PM
This morning I completed 531 4 Day Full Body (C29_3A) as follows:

Superset:
4" Block Pulls  3-155, 3-195, 3-230, 3-290, 3-335, 3-365, 3-335, 3-290
Fat Bar Bench Press 5-115, 5-130, 5-160, 5-200, 5-220, 5-245, 5-220, 5-200

Tri-set:
Multi-Grip Chins  3x10
Incline DB BP 3x6 @ 45
Back Raises 3x12

Bodyweight: 218.6 Pounds (Down 2.4 pounds from 221.0 on 5/30)

Workout Duration: 47:00.01 mm:ss (with 1:00 rest between sets)

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

Stop having programming ADD lol jk.

Gotta do what you enjoy when it comes to training.

That's my trouble is that I enjoy both 531 and Sheiko.  531 seems better for my joint health and just feeling good but Sheiko seems to work better for pushing strength gains.  Oh well...knowing me I'll come up with some sort of conglomeration. :D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 13, 2018, 05:25:14 PM
Yesterday evening I completed 531 4 Day Full Body (C29_3B) as follows:

Squats  5-135, 5-155, 3-165, 5-205, 3-235, 2-275, 2x3 @ 225

Light Bench Press 5-45, 5-95, 5-135, 3-155, 2x5 @ 185

Tri-set:
Multi-Grip Chins  3x7
KB French Press 3x7 @ 44
Leg Raises  3x7

Bodyweight: 218.4 Pounds (Down 2.6 pounds from 221.0 on 5/30)

Workout Duration: 47:06.61 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength.  The gym was hot and that sapped my strength some but it was good to get a workout in.  I saw Andy there for the first time in a while so that was cool too.
Title: Re: Greg's Lifting Journal
Post by: Andrew on June 14, 2018, 08:51:30 AM
Good seeing you down there at Untamed. Damn it was hot
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 14, 2018, 11:49:41 AM
This morning I completed 531 4 Day Full Body (C29_3C) as follows:

Superset:
Fat Bar Bench Press 5-110, 5-130, 3-160, 5-195, 3-220, 5-245 (1+), 3x5 @ 195
1.75" Deficit Deadlifts 3-135, 3-155, 3-185, 3-235, 3-275, 3-295, 3-275, 3-235

Tri-set:
DB OHP  3x7 @ 30
DB Hammer Curls 3x10 @ 20
Back Raises 3x12

Bodyweight: 219.6 Pounds (Down 1.4 pounds from 221.0 on 5/30)

Workout Duration: 44:14.08 mm:ss (with 1:00 rest between sets)

Good workout today.  I've got one more workout to go on this Cycle.  I'm still trying to decide what I'm going to do next; either another cycle (or more of 531) or a Sheiko program that I've got lined out.  We'll see. :)

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

Good seeing you down there at Untamed. Damn it was hot

You're not lying about that! :)  I was sweating big time by the end of that workout.  After I left there I stopped by Popeyes chicken and loaded up.  The heat and all left me hungry as hell for some reason.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 16, 2018, 08:25:21 PM
This morning I completed 531 4 Day Full Body (C29_3D) as follows:

SSB Squats  5-95, 5-115, 5-135, 5-165, 5-185, 5-215, 5-185, 5-165

Fat Bar Incline BP 5-90, 5-110, 3-130, 5-165, 3-185, 3-210 (1+)
    FSL Sets: 3x5 @ 165

Tri-set:
KB French Press   3x12 @ 35
Upright Rows  3x6 @ 110
Decline Situps 3x10

Bodyweight: 217.6 Pounds (Down 3.4 pounds from 221.0 on 5/30)

Workout Duration: 49:58.66 mm:ss (with 1:00 rest between sets)

Good workout today.  This was my final workout of the cycle.  I debated which program/template to go with next and went back and forth between 531 (1000% Awesome, Builiding the Monolith, etc.) and Sheiko but decided to stick with a variation on 4 Day Full Body from 531 Forever.  It'll involve some SSL sets, Jokers, variations including SSB Squats, Incline Bench, and a lot of good hard work.  I'll move back to Sheiko closer to my next meet but in the meantime doing lots of sub-max 531-style work will do me good.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 19, 2018, 08:19:39 AM
Yesterday morning I completed 531 4 Day Full Body (C30_1A) as follows:

Superset:
Bench Press   5-115, 5-130, 5-165, 5-175, 5-205, 3x4 @ 230
Band Facepulls   5x20

Superset:
SSB Squats   5-135, 5x5 @ 195
DB OHP   5x8 @ 30

Back Raises 3x15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 38:50.91 mm:ss (with 1:00 rest between sets)

Excellent workout today.  On my previous cycle I ran a version of 4 Day Full Body from the Wendler Forum.  Now I'm switching to the version in the Forever 531 book and I think I'll like it better.  It uses 5's more than PR sets.  I like the mix of exercises and think it'll do me some good.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 19, 2018, 12:43:21 PM
This morning I completed 531 4 Day Full Body (C30_1B) as follows:

Superset:
4" Block Pulls  3-165, 3-201, 3-245, 3-265, 3-300, 3x4 @ 340
Incline BP  5-95, 5-125, 5x5 @ 165

Triset:
KB French Press 3x15 @ 35
Multi-Grip Chins  3x8
Back Raises 3x15

Bodyweight: 218.0 Pounds (Down 3.0 pounds from 221.0 on 5/30)

Workout Duration: 37:01.90 mm:ss (with 1:00 rest between sets)

Good quick workout.  This week I'm leaving out my joker reps so things are going more quickly than they will in the coming weeks.  The exercise choices are really feeling good.
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on June 19, 2018, 05:07:27 PM
I'm glad to read that you're sticking with 5/3/1.

Very soild training as always man.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 20, 2018, 08:50:27 AM
I'm glad to read that you're sticking with 5/3/1.

Very soild training as always man.

Thanks Anthony.  Yeah I'm liking the feel of this program.  531 is serving me well right now.  My strength is building up and more importantly my nagging injuries in my shoulders, elbows, and chest feel like they're healing up.  I think some more cycles doing SSL sets and even multiple sets of LSL (I'm not sure if that's a term but it's my top set for the day or Last Set Last) will help my strength.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 22, 2018, 10:11:40 AM
Yesterday morning I completed 531 4 Day Full Body (C30_1C) as follows:

Squats   5-135, 5-155, 3-185, 5-205, 3x4 @ 245

Superset:
BP   5-115, 5-165, 5x5 @ 205
DB Hammer Curls   3x15 @ 20

DB BOLR   3x10 @ 15

DB Shrugs   15-50, 15-55, 15-60

Bodyweight: ??? Pounds (Down ??? pounds from 221.0 on 5/30)

Workout Duration: 57:46.15 mm:ss (with 1:00 rest between sets)

I had a good workout at Untamed Strength with my son.  I took the day off from work because we had to drop my wife off for a medical procedure.  We were looking to kill some time while waiting for her, so I talked him into going to the gym with me.  I got in my normal workout while he was able to shadow me and do his lifts with kettle bells and dumbbells.  Alan was cool and let me bring him in there so that was nice.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 23, 2018, 03:25:35 PM
This morning I completed 531 4 Day Full Body (C30_1D) as follows:

1.5" Deficit Deadlifts   3-135, 3-225, 5x3 @ 315

Decline Benchpress   5-45, 5-95, 5-115, 5-135, 5-155, 5-175, 3x4 @ 195

Superset:
Lat Pulldowns   12-90, 4x10 @ 90
Decline Situps   5x10

DB BOLR   3x10 @ 15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 46:23.72 mm:ss (with 1:00 rest between sets)

Another good workout at Untamed Strength this morning.  I started off with my SSL sets of Deficit Pulls and then moved on to my primary lift of the day which was Decline Bench.  I tweaked my shoulder the other day and since declines are easier on my shoulders than inclines I went with those.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 25, 2018, 02:04:04 PM
This morning I completed 531 4 Day Full Body (C30_2A) as follows:

Bench Press   5-115, 5-135, 5-165, 5-190, 5-220, 3x3 @ 245

Tri-set:
SSB Squats   3-135, 3-185, 7x5 @ 205 (Smolov Jr. 1B)
DB BOLR 5x10 @ 15
KB French Press 5x10 @ 35

Back Raises 3x15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 45:22.64 mm:ss (with 1:00 rest between sets)

Great workout today.  Bench seems to be doing well and my left shoulder and elbow were both feeling better today so that is a win.

I modified my SSL sets a bit to use the Smolov Jr. %'s and sets/reps.  This will allow me to get some extra work in without drastically changing my workouts.  I will do one Smolov Jr. workout for each SSL exercise per week.  That means it'll take me 12 weeks to complete a Smolov Jr. cycle instead of the "normal" 3 weeks.  This will be much easier on the body though and dovetails nicely with my 531 program.  I skipped week 1 of Smolov Jr. to align with my 531 cycles.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 26, 2018, 04:42:32 PM
This morning I completed 531 4 Day Full Body (C30_2B) as follows:

Superset:
4" Block Pulls  3-160, 3-205, 3-245, 3-280, 3-320, 3x3 @ 360
Incline BP  5-95, 5-135, 7x5 @ 175

Triset:
DB OHP  5x8 @ 30
DB Hammer Curls 5x10 @ 20
Decline Situps  5x10

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 42:56.22 mm:ss (with 1:00 rest between sets)
Title: Re: Greg's Lifting Journal
Post by: Anthony21 on June 26, 2018, 10:54:15 PM
Making Smolov work with 5/3/1, nice.

Training is looking solid man. How are things feeling now that you're back into the groove of things post meet?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 27, 2018, 09:12:14 AM
Making Smolov work with 5/3/1, nice.

Training is looking solid man. How are things feeling now that you're back into the groove of things post meet?

Thanks Anthony. :)  Yeah using the Smolov progression in place of my SSL assistance/supplemental work is working well so far.  It is more volume than my usual 5x5 but I think it'll work out in the long term.

My body has recovered well from the meet.  With the peaking work prior to the meet I wound up with Golfer's elbow in my left arm and some other aches and pains.  The sub-max work with 531 is helping me get over those.  I feel like I'm in a good groove now for sure.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 29, 2018, 12:24:41 AM
This evening I completed 531 4 Day Full Body (C30_2C) as follows:

Squats   5-105, 5-145, 3-175, 3-200, 3-235, 3x3 @ 260

Bench Press   5-135, 3-175, 3-205, 7x5 @ 225 (Smolov 1B)

Superset:
Lat Pulldowns   5x10 @ 90
KB French Press   5x8 @ 44

Decline Situps   3x10

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 1:11:12.30 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength.  Squats were tough in the heat but otherwise felt good.  7x5 on the bench was a challenge but also felt good.

Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on June 30, 2018, 11:43:58 AM
This morning I completed 531 4 Day Full Body (C30_2D) as follows:

Superset:
1.75" Deficit Deadlifts   3-135, 3-225, 3-291, 5x3 @ 335
Decline Benchpress  5-95, 5-115, 5-135, 5-155, 5-185, 3x3 @ 200

Backraises   15, 15

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 29:51.74 mm:ss (with 1:00 rest between sets)

Good workout today.  Had family visiting and was running short on time so I got 'er done quickly.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 02, 2018, 05:03:05 PM
This morning I completed 531 4 Day Full Body (C30_3A) as follows:

Superset:
Bench Press   5-115, 5-135, 5-165, 5-205, 5-230, 3x2 @ 260
--1st 3 Sets - Band Facepulls  3x20
--2nd 5 Sets - DB Hammer Curls 5x10 @ 25

Superset:
SSB Squats   5-135, 5-185, 8x4 @ 215 (Smolov Jr. 1C)
--1st 5 Sets - DB OHP  5x9 @ 30
--2nd 5 Sets - DB BOLR 5x10 @ 15

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 54:04.28 mm:ss (with 1:00 rest between sets)

Good workout today.  That was a lot of sets of SSB but it felt good to do them.  Bench felt good but shoulders were a little sore so I stopped without doing my SlingShot Joker sets.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 06, 2018, 11:55:48 AM
Wednesday morning I completed 531 4 Day Full Body (C30_3B) as follows:

Superset:
4" Block Pulls  3-160, 3-200, 3-245, 3-300, 3-340, 3x2 @ 385
Incline BP  3-115, 3-145, 3-165, 5x5 @ 185

Superset:
DB BOLR 3x10 @ 15
Hypers  3x15

Bodyweight: 219.2.0 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 35:10.14 mm:ss (with 1:00 rest between sets)

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

This morning I completed 531 4 Day Full Body (C30_3C/D) as follows:

Squats   3-115, 3-145, 3-175, 3-215, 3-245, 3x2 @ 275

Decline Benchpress  5-95, 5-115, 5-135, 5-165, 5-195, 2x2 @ 215, 10-215

Tri-set:
Multi-Grip Chins  3x8
KB French Press   3x10 @ 35
Decline Situps  3x12

Bodyweight: 220.4 Pounds (Down 0.6 pounds from 221.0 on 5/30)

Workout Duration: 47:17.49 mm:ss (with 1:00 rest between sets

Good past couple of workouts.  I'm cruising along on 531 right now but am having a little trouble recovering from the 4 full-body workouts per week.  That finishes up this 531 cycle.  I'm going away for the weekend to Lake Tahoe and when I get back I'm going to switch it up a little by switching to a Push/Pull/Legs setup using 531.  I think that'll let me hit a given body function hard and then recover for a few days before hitting that one again.

https://www.instagram.com/p/Bk5DebMhjAE (https://www.instagram.com/p/Bk5DebMhjAE)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 09, 2018, 09:19:25 PM
This morning I completed 531 PPL (C31_1A) as follows:

4" Block Pulls   3-165, 3-201, 3-245, 3-285, 3-335, 3x3 @ 373

1.75" Deficit Deadlifts (FSL)   3x3 @ 285

PRows   5-95, 5-115, 5-135, 5-165, 5-185

Multi-Grip Chins   5x5 @ 15 (various grips)

Superset:
EZ Curls   3x8 @ 65 (with Arm Blaster)
Backraises   3x12

Bodyweight: 222.2 Pounds (New Baseline -- Time to Cut Back)

Workout Duration: 56:46.87 mm:ss (with 1:00 rest between sets)

I recently re-read an article by Stan Efferding (recommended by Wendler) and was particularly struck by his quote "Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."

http://npcnewsonline.com/powerbuilding-you-dont-grow-in-the-gym/63930/ (http://npcnewsonline.com/powerbuilding-you-dont-grow-in-the-gym/63930/)

I've been having trouble recovering lifting 4 days a week.  My diet and sleep are pretty good so I think the training frequency is my main issue.  In the article, Stan also recommended a Push, Pull, Legs training setup.  I adapted my 531 program to this and will run that for a while.  It felt good today so I'm off to a good start.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 11, 2018, 01:47:21 PM
This morning I completed 531 Push/Pull/Legs (C31_1B) as follows:

Superset:
Bench Press 5-115, 5-145, 5-165, 5-195, 5-225, 3x3 @ 250
DB BOLR 3x10 @ 15

Superset:
Decline CGBP  3x5 @ 195
OHP 5-85, 5-95, 5-105, 5-115

Superset:
Triceps Pushdowns 3x12 @ 50
Decline Situps  3x12

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 46:22.32 mm:ss (with 1:00 rest between sets)

Good workout this morning.  I'm a little nervous if the PPL will give me enough frequency as compared to the full body workouts I've been doing previous to this.  It definitely feels like I'm able to give more focus to an area of my body with these workouts, though.  My triceps were really hit hard during this workout.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 12, 2018, 06:32:44 PM
This morning I completed 531 Push/Pull/Legs (C31_1C) as follows:

Squats  5-135, 3-155, 3-175, 3-205, 3-235, 3x3 @ 265

Superset:
SSB Squats  3x5 @ 235
SLDL  8-179, 8-205, 8-235

Superset:
Calf Raises 10-235, 2x8 @ 235
Back Raises 3x15

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 47:46.13 mm:ss (with 1:00 rest between sets)

Good workout today.  The SSB's after the regular squats were a little intimidating going in but felt good once I got going on them.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 15, 2018, 08:19:44 AM
Yesterday morning I completed 531 Push/Pull/Legs (C31_2A) as follows:

Deadlifts   3-135, 3-225, 3-245, 3-265, 3-315, 3x2 @ 355

3" Deficit Deadlifts (FSL)   3x3 @ 265

Superset:
PRows   5-135, 5-155, 2x5 @ 175
Multi-Grip Chins  4x5 @ 20 Pounds (various grips)

Bodyweight: 217.8 Pounds (Down 4.4 pounds from 222.2 on 7/9)

Workout Duration: 40:58.31 mm:ss (with 1:00 rest between sets)

Tough, hot workout at Untamed Strength.  Thankfully it was week 2 of my program, a "5s" week (I'm doing 3/5/1), so my weights weren't too heavy.  They felt heavy though and the heat was draining me.  Instead of hitting 3x4 for my top set as planned, I went with 3x2 instead.  Also, the 1.5" blocks I usually use at Untamed for deficits were being used by someone else so I had to go with the 3" blocks...the FSL weights were very light though so this wasn't a problem.

After my superset of PRows and Chins I was pooped, so I called it a day and skipped curls and back raises.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 15, 2018, 11:22:08 AM
This morning I completed 531 Push/Pull/Legs (C31_2B) as follows:

Superset:
Bench Press 5-115, 5-145, 5-165, 5-185, 5-205, 3x4 @ 235
DB BOLR 5x10 @ 15

Superset:
Decline BP  5x10 @ 185 (BBB @ FSL)
OHP 5-80, 5-90, 5-100, 5-110

Tri-set:
Triceps Pushdowns 3x12 @ 55
Decline Situps  3x15
DB Hammer Curls   3x10 @ 25

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 57:07.80 mm:ss (with 1:00 rest between sets)

Great workout today.  After yesterday's workout at Untamed I wasn't sure what to expect today.  In my garage it was nice and cool this morning and I felt strong across the board.  I changed my assistance lift up a bit and instead of doing FSL sets of 5 on decline bench I did 5 sets of 10.  I plan to keep that up with Bench and Squats both and get some hypertrophy work in.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 20, 2018, 02:16:35 PM
This morning I completed 531 Push/Pull/Legs (C31_2C) as follows:

Squats  5-135, 5-155, 5-175, 5-195, 5-225, 3x4 @ 250

Superset:
SSB Squats  5x10 @ 195
SLDL  8-179, 8-190, 8-223 (Off 4" Blocks)

Superset:
Calf Raises 3x10 @ 195
Back Raises 3x15

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

Workout Duration: 54:06.73 mm:ss (with 1:00 rest between sets)

Great workout this morning.  This was my first day back from a 5 day camping trip where I did no lifting.  I pushed it a little by introducing the BBB sets on SSB but it is something I've been wanting to implement for a while and plan to continue for several cycles so I figured there was no time like the present especially since it is a light week.

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

While I was camping I took the dogs for 2 trail runs.

On Tuesday we ran 3.7 miles in 55m:13s, climbed a total of 313 ft to a max elevation of 6695 ft and burned an estimated 615 kcal.

On Wednesday we ran 4.06 miles in 1h:03m:25s, climbed a total of 318 ft to a max elevation of 6721 ft and burned an estimated 655 kcal.

Both runs were tough and hot but the scenery was great and it is awesome to run and breathe in the mountain air so that was worth it.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 22, 2018, 01:42:59 PM
This morning I completed 531 PPL (C31_3A) as follows:

4" Block Pulls   3-179, 3-201, 3-245, 3-311, 2-355, 3x2 @ 390 (all DOH)

1.75" Deficit Deadlifts (FSL)   3x3 @ 310

Superset:
TBar Rows   5-92, 5-115, 5-140, 5-172, 5-190
Multi-Grip Chins  5x5 @ 25 (various grips)

Superset:
DB Hammer Curls   3x10 @ 25
Backraises  3x17

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

Workout Duration: 1:06:24.29 mm:ss (with 1:00 rest between sets)

Great workout today.  This was the first workout of my 1's week and so far so good.  Once I finish this cycle I'm going to alternate weeks of 531 and Sheiko.  I think this will allow me to push strength with Sheiko but allow time for volume work and recovery as well...win-win.

https://www.instagram.com/p/BliUe9eHYcG (https://www.instagram.com/p/BliUe9eHYcG)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 24, 2018, 05:54:05 PM
This morning I completed 531 Push/Pull/Legs (C31_3B) as follows:

Superset:
Bench Press 5-135, 5-145, 5-175, 3-205, 2-235, 3x2 @ 260
DB BOLR 5x10 @ 15

Superset:
Decline BP  6x6 @ 205 (FSL)
OHP 5-75, 5-95, 3-110, 3x2 @ 120

Tri-set:
Triceps Pushdowns 3x12 @ 60
Decline Situps  3x17
DB Hammer Curls   3x10 @ 30

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

Workout Duration: 54:19.54 mm:ss (with 1:00 rest between sets)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 27, 2018, 09:00:57 AM
This morning I completed 531 Push/Pull/Legs (C31_3C) as follows:

Squats  3-135, 3-155, 3-175, 3-225, 2-250, 3x2 @ 280

Superset:
SSB Squats  6x6 @ 225
SLDL  8-185, 6-228, 3x6 @ 250 (Off 4" Blocks)

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

Workout Duration: 43:08.06 mm:ss (with 1:00 rest between sets)

Great workout...squats felt strong.  I'm really liking the volume sets of FSL on SSB.  I can see definite improvements in quad strength and size from those.

This ends this cycle of 531.  Starting on Saturday I'm going to start my plan of alternating weeks of 531 with Sheiko.  I think that will give me the benefits of both workout programs and reduce wear and tear on my body as I'll get a chance to recover from each program while I'm doing a week of the other one.  They both provide good work but in different ways and at different intensities.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 28, 2018, 11:21:22 AM
This morning I completed Sheiko Int. Medium Prep 1 Wk 1 A as follows:

Bench Press   3-135, 5-155, 4-185, 3-215, 5x3 @ 230

Squats   5-165, 5-195, 5x5 @ 230

Bench Press   6-155, 6-185, 4x6 @ 200

Superset:
Incline DB Bench Press   4x6 @ 45
Hyperextensions (Weight at Chest) 5x5 @ 50

Bodyweight: 217.6 Pounds (Down 4.6 pounds from 222.2 on 7/9)

Workout Duration: 1:10:15.57 h:mm:ss (with 1:00 rest between sets)

Good tough workout.  I think it'll be good alternating between 531 and Sheiko like this.  They both use sub-max volume but they do it in different ways that seem to complement each other.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on July 30, 2018, 12:46:54 PM
This morning I completed Sheiko Int. Medium Prep 1 Wk 1 B as follows:

Superset:
4" Block Pulls  3-135, 3-225, 3-270, 3-315, 4x3 @ 340 (All done DOH)
Swiss Bar Incline Bench Press 3-95, 3-115, 3-135, 4x3 @ 160

Superset:
4" Block Pulls  2x3 @ 315, 4x3 @ 360 (Versa Grips for final 4 sets)
SSB Squats  5x8 @ 205

Decline Situps 3x10

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

Workout Duration: 1:11:19.01 h:mm:ss (with 1:00 rest between sets)

Great but VERY tough workout today.  The superset with the 2nd round of block pulls and SSB was particularly brutal.  I was huffing and puffing and sweating by the end of that...after the last 2 sets I got queasy and had to sit down for a few minutes.  I'm thinking that'll be some effective work.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 01, 2018, 01:30:02 PM
This morning I completed Sheiko Int. Medium Prep 1 Wk 1-C as follows:

Bench Press   7-155, 6-170, 5-185, 4-200, 2x3 @ 215, 2x2 @ 230,
            2x3 @ 215, 4-200, 6-185, 8-170, 10-155

Superset:
Squats   5-165, 4-195, 3-230, 5x3 @ 245
French Press  5x8 @ 65

Superset:
Lat Pulldowns 5x8 @ 95
Goodmornings (Seated) 5x5 @ 45

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

Workout Duration: 1:09:08.94 h:mm:ss (with 1:00 rest between sets)

Good workout today.  This finished up my first week of this Sheiko cycle.  Next week it's on to the first week of a new 531 cycle.  I'm really liking alternating between weeks of the two programs.  It seems to be keeping things fresh...and it's definitely giving me some good workouts.

Side Note: I will bump up the weight on goodmornings next week.  This was my first time doing those seated and I set the weight too low.  I'll bump the lat pulldowns too.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 03, 2018, 12:09:13 PM
This morning I completed 531 Behemoth (C32_1A) as follows:

Superset:
Squats  5-155, 5-205, 3-230, 5x5 @ 245
Facepulls with Red Micro Band 5x20

Superset:
Incline BP  10x10 @ 125
  Note: (Final 2 reps on final set were BB-style half reps as I ran out of gas)
DB BOLR 5x10 @ 15

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

Workout Duration: 49:39.94 mm:ss (with 1:00 rest between sets)

Good workout.  My left shoulder has really been bugging me for the last couple of days, to the point where I had trouble picking up my coffee mug yesterday with my left arm.  So I decided to go with a different template than originally planned.  The Behemoth template uses 5x5 on core lifts capping at 85% except for deads which works up to your Training Max for 3-5 reps.  For the main assistance lift, Bench or Squats you do 10x10 at no more than 50%.  I figured this would be challenging but with lighter weights so I can give me shoulder a chance to heal up.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 05, 2018, 08:00:46 PM
This morning I completed 531 Behemoth (C32_1B) as follows:

3" Block Pulls  3-135, 3-185, 3-225, 3-250, 3-295, 3-335, 2-385, 3-425

3" Block Pulls FSL   3x3 @ 295

Superset:
OHP   5-45, 5-70, 5-80, 3-95, 5x5 @ 100
Lat Pulldown - Magnum Bar   3x10 @ 90, 5x12 @ 90, 10-90

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

Workout Duration: 58:45.05 h:mm:ss (with 1:00 rest between sets)

Great workout today at Untamed Strength in Sacramento.  I got there early (~7:20 am) and opened the place up...that was great because I beat the heat and also all of the smoke from the NorCal fires.  On block pulls I worked my way up to my Training Max and did it for a set of 3.  Over the next few weeks I'll be working up to a set of 5 on it.  It definitely felt like it'll be doable so I'm happy about that.  OHP weight was pretty light but I'm still getting over the sketchy left shoulder so that was what the doctor ordered.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 07, 2018, 02:00:33 PM
This morning I completed 531 1000% Awesome(r) (C32_1A) as follows:

Squats  3-135, 3-155, 3-185, 3-215, 3-245, 3-275

Superset:
SSB Squats FSL  6x6 @ 215
Decline Narrow Grip Bench 6x6 @ 195

Tri-set:
DB Incline BP 3x10 @ 50
Weighted Chins  3x5 @ 25
Back Raises 3x15

Bodyweight: 219.4 Pounds (Down 2.8 pounds from 222.2 on 7/9) Pizza carb up last night

Workout Duration: 53:05.44 mm:ss (with 1:00 rest between sets)

Good workout today.  I decided to simplify things.  I really like the layout of 1000% Awesome but doing 5x5 @ 80-85% on squats and bench as assistance is too much for me to recover from each week.  So I've adapted it to use FSL weights for these sets.  Also, I'm going to do 6x6 on 3's week, 7x7 on 5's week, and 5x5 on 1's week.  Also, I'm using variations of the primary lifts for these sets (SSB for Squats, Decline/Incline Bench for Bench, etc.).  With this set up I'm back on track and ready to put things on cruise control and knock out some workouts.
Title: Re: Greg's Lifting Journal
Post by: Bando on August 07, 2018, 02:20:54 PM
Weighted chins @ 220 bodyweight is pretty impressive. Never see bigger guys doing these.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 08, 2018, 09:31:26 AM
Weighted chins @ 220 bodyweight is pretty impressive. Never see bigger guys doing these.

Thanks Bando. :)  Yeah the number of reps has gone down as I've gotten heavier but I still love to do them.  Nothing seems to hit my lats (and biceps) as good as some sets of weighted chins to finish up the workout.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 09, 2018, 12:11:01 PM
This morning I completed 531 1000% Awesome(r) (C32_1B) as follows:

Superset:
4" Block Pulls 3-185, 3-210, 3-255, 3-295, 3-335, 3x3 @ 385
OHP 5-80, 5-95, 5-105, 3x3 @ 120

Superset:
1.75" Deficit Deadlifts FSL 3x3 @ 295
OHP BBB FSL 5x10 @ 95

Superset:
DB OHP  3x8 @ 30
DB Hammer Curls 3x8 @ 30

Superset:
DB BOLR 3x10 @ 15
Decline Situps  3x12

Bodyweight: 217.4 Pounds (Down 4.8 pounds from 222.2 on 7/9)

Workout Duration: 57:06.15 h:mm:ss (with 1:00 rest between sets)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 11, 2018, 05:33:46 PM
This morning I completed 531 1000% Awesome(r) (C32_1C) as follows:

Bench Press   5-115, 5-140, 5-170, 5-195, 5-225, 5-250

Dynamic Bench FSL   2x3 @ 185 (mis-loaded bar too light), 6x3 @ 195

SSB Squats   FSL Sets   3-155 (warmup), 6x6 @ 215

TBar Rows   5-90, 5-115, 5-140, 5-160, 5-185

Superset:
Dips  3x8
Vertical Knee Raise  3x10

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

Workout Duration: 1:02:50.31 h:mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength today with my brother.  My left shoulder is still barking at me, especially at night when I'm trying to sleep, but it felt ok today doing bench.  The Rogue TBar Row machine at Alan's gym is very nice and I enjoyed the rows.
Title: Re: Greg's Lifting Journal
Post by: Andrew on August 13, 2018, 09:50:46 AM
Nice work Greg. Looks like I may be at Untamed tomorrow for deads, maybe Iíll see you there
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 13, 2018, 11:52:53 AM
This morning I completed Sheiko Int. Medium Prep 1 Wk 2-A as follows:

SSB Squats  5-165, 4-195, 3-230, 4x2 @ 260

Bench Press   5-155, 4-185, 3-215, 5x2 @ 245

Superset:
SSB Squats   3-185, 3-210, 4x3 @ 245
Incline DB Bench Press   5x8 @ 50

Superset:
Dips  4x8 @ BW
Hyperextensions (Weight at Chest) 5x5 @ 50

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

Workout Duration: 1:02:29.51 h:mm:ss (with 1:00 rest between sets)

Good workout today.  I was torn about whether to go through with my plan of alternating weeks of 531 and Sheiko...I've been enjoying my 531 program so much it was tough to spend a week away from it.  I think my alternating plan is a good one though and will serve me well in my next competition so I went ahead and did it.

I've been having a real aggravating pain in my left shoulder for several weeks now.  I thought it was because of pressing (bench or OHP) but now I'm thinking it might be squats that is aggravating it so I'm switching exclusively to SSB this week to see how how that goes.

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

Nice work Greg. Looks like I may be at Untamed tomorrow for deads, maybe Iíll see you there

Thanks Andy.  I'll see if I can make it down tomorrow.  My work schedule is so crazy lately that I'm not sure if I'll be able to.  If not, I'll probably try to make it down Wednesday night.  I'll definitely give it a go for tomorrow though.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 15, 2018, 11:36:57 AM
This morning I completed Sheiko Int. Medium Prep 1 Wk 2-B as follows:

Deadlift (Up to Knees)  3-135, 3-225, 3-275, 4x3 @ 315

Superset:
Bench Press  3-135, 5-175, 4-201, 4x3 @ 230
4" Block Pulls  3-225, 3-275, 3-315, 4x3 @ 340

SSB Squats (Pause on Box)  3-200, 4x6 @ 230

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

Workout Duration: 52:43.47 h:mm:ss (with 1:00 rest between sets)

Great workout today.  I wanted to push it up by a day and head down to Untamed last night but work was too crazy so that didn't happen.  Instead I did my workout as originally scheduled this morning and it felt good.  I got a big time sweat going with the bench/block pull superset.  The weights weren't real heavy on anything but it was enough to let me know I was getting some good work in.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 18, 2018, 08:47:02 AM
Yesterday morning I completed Sheiko Int. Medium Prep 1 Wk 2-C as follows:

Shoulder Prehab - Red Micro Bands

SSB Squats  5-165, 4-195, 3-230, 3-245, 2x3 @ 260, 3x2 @ 275

Bench Press  6-155, 5-185, 4-215, 3-230, 2x2 @ 245, 1-260, 5-275
      3-230, 5-205, 5-185

Tri-set:
Lat PD  4x8 @ 105
Dips  5x6 @ BW
Wtd. Hypers  5x6 @ 50

Bodyweight: 218.6 Pounds (Down 3.6 pounds from 222.2 on 7/9)

Workout Duration: 1:14:56.21 h:mm:ss (with 1:00 rest between sets)

Good workout, immediately followed by an hour car trip to the airport and 5 hours of flying to San Antonio.  Damn my legs and hips were sore and tight by the end of that flight.  It was still worth it though to get some good work in before the trip.  My next workout will be Monday when I get back or possibly Tuesday morning.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 21, 2018, 12:12:30 PM
This morning I completed 531 1000% Awesome(r) (C32_2A) as follows:

SSB Squats  5-135, 5-155, 5-185, 5-205, 5-230, 3x4 @ 260

Superset:
SSB Squats FSL  8x3 @ 205
Multi-Grip Bar Bench Press  3-95, 7x7 @ 165

Tri-set:
DB Incline BP 3x8 @ 60
Weighted Chins  3x5 @ 30
Back Raises 3x15

Bodyweight: 220.2 Pounds (Down 2.0 pounds from 222.2 on 7/9) Pizza carb up last night

Workout Duration: 53:05.32 mm:ss (with 1:00 rest between sets)

Good workout.  Due to continuing (though improving) shoulder pain I'm going to continue doing SSB Squats in lieu of regular squats for the rest of this cycle.  Also, today I used my multi-grip bar with neutral and angled grips in lieu of FSL bench volume work as well to give my shoulders a break there too.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 23, 2018, 03:05:13 PM
This morning I completed 531 1000% Awesome(r) (C32_2B) as follows:

4" Block Pulls 3-179, 3-210, 3-250, 3-275, 3-315, 3x4 @ 355

Superset:
1.75" Deficit Deadlifts FSL 5x3 @ 275
Bench Press 5-170, 3-210, 2-240, 5-265 (1+), 8-210, 8-210, 6-210

Tri-set:
DB OHP  3x9 @ 30
DB Hammer Curls 3x9 @ 30
DB Flies  3x10 @ 15

Superset:
DB BOLR 3x10 @ 20
Decline Situps  3x15

Bodyweight: 217.8 Pounds (Down 4.4 pounds from 222.2 on 7/9)

Workout Duration: 58:08.37 h:mm:ss (with 1:00 rest between sets)

Good workout today.  I was supposed to go to Untamed tonight but wound up having a bunch of meetings scheduled today at work so I had to get my workout in this morning instead.

I incorporated John's Bench work into my program but due to my place in the program I started with Day 2 of the bench work.  It felt good but I ran out of gas on my 3rd backoff set at 210 and only did 6 of the 8 reps there.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 25, 2018, 10:12:09 AM
Last night I completed Andy Baker's K.I.S.S 1A as follows:

SSB Squats  3-135, 3-185, 3-225, 5x5 @ 250

Superset:
EZ Curls  3x10 @ 65
Decline Situps  3x15

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

Workout Duration: 23:08.37 h:mm:ss (with 1:00 rest between sets)

I've been a little stressed at work and at home (arguing with the wife, etc.) lately so I decided to do a quick workout last night to let off some steam.  I've been looking at Andy Baker's K.I.S.S. program and was intrigued by the simplicity of the simple progression along with the brutality of the progression.  I'm going to switch things up for a while and see how far I get with that weekly LP.

http://www.andybaker.com/k-i-s-s-training-program/ (http://www.andybaker.com/k-i-s-s-training-program/)

I'm going to try to integrate Bacon's Bench with it as well to give me more bench volume and drive some gains there.  I didn't have time to do my "Day 2" Bench work last night however as I was trying to get done in less than 30 minutes before my family got back home.  I'll pick up the bench work tomorrow.
Title: Re: Greg's Lifting Journal
Post by: Andrew on August 25, 2018, 02:00:07 PM
Sucks about the life stresses, good job blowing off steam under the iron. Your workout duration looks like 23hrs, thatís one hell of a long session..lol
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 26, 2018, 06:49:15 PM
This morning I completed 531 1000% Awesome(r) (C32_2C) as follows:

Superset:
Bench Press  5-135, 3-155, 2-190, 1-225, 4x6 @ 235
SSB Squats  3-155, 7x7 @ 205

Reactive SlingShot BP  6-265, 5-265

Superset:
TBar Rows  5-90, 5-115, 5-140, 5-150, 5-175
Triceps Pushdowns  3x8 @ 45

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

Workout Duration: 50:37.07 mm:ss.ms (with 1:00 rest between sets)

I had a good workout this morning at Untamed.  I was early and had the gym to myself.  I got back on track with my 531 program.  I did a couple of sets of Reactive SlingShot for my supplemental volume today.

https://www.instagram.com/p/Bm8paBbB5hL (https://www.instagram.com/p/Bm8paBbB5hL)

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

Sucks about the life stresses, good job blowing off steam under the iron. Your workout duration looks like 23hrs, thatís one hell of a long session..lol

Thanks Andy. :)  Yeah it was definitely good to blow off some steam in the gym.  That's funny about the duration...I'll fix that going forward...although the idea of working out 23 hrs a day isn't all bad. :D
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 29, 2018, 09:00:45 AM
Last night I completed 531 1000% Awesome(r) (C32_3B) as follows:

3" Block Pulls  3-135, 3-185, 3-225, 3-250, 3-315, 2-365
          3x2 @ 405 (vid final set below)

1.5" Deficit Deadlifts FSL  3x3 @ 315

OHP  3-95, 3-100, 2-115, 2x2 @ 125, 4-125

Superset:
DB OHP  10-30, 2x10 @ 35
DB Hammer Curls 10-30, 10-35, 8-35

DB BOLR 3x10 @ 20

Bodyweight: 217.8 Pounds (Down 4.4 pounds from 222.2 on 7/9)

Workout Duration: 57:25.08 mm:ss.ms (with 1:00 rest between sets)

Good workout at Untamed Strength.  It was their 5th pary and Alan was having a party so it was pretty packed.  I got in and got my work done, though, and it felt pretty good.

Deads felt good.  I got all of my planned reps and the final 3 sets at 405 seemed to move well.  It feels like I'm making good progress there and I'm getting ready to start pushing it harder.

I put OHP back in for the first time in a while.  I've been laying off them to give my shoulder a break.  I didn't push it too hard but my shoulder is a little tender this morning again so I'll have to watch out for those I'm thinking.

https://www.instagram.com/p/BnC68htBIq1 (https://www.instagram.com/p/BnC68htBIq1)
Title: Re: Greg's Lifting Journal
Post by: Andrew on August 29, 2018, 10:09:15 AM
Nice pulls Greg. Damn I wish I could have gone down there, I was in Auburn yesterday too-but dealing with a shit storm at work. Ended up heading home instead of to Untamed
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on August 30, 2018, 02:29:38 PM
This morning I completed 531 1000% Awesome(r) (C32_3A) as follows:

SSB Squats  3-135, 3-155, 3-185, 3-230, 2-260, 2-295, 2-295, 5-295 (vid below)

Superset:
SSB Squats FSL  3x8 @ 230
Fat Bar Bench Press  5-70, 3-140, 4-210, 5-210, 5-210

Tri-set:
DB Incline BP 3x9 @ 60
Weighted Chins  3x5 @ 35
Back Raises 3x15

Bodyweight: 216.2 Pounds (Down 6.0 pounds from 222.2 on 7/9) Pizza carb up last night

Workout Duration: 48:50.12 mm:ss (with 1:00 rest between sets)

Good workout today.  My SSB Squats are feeling strong which is good.  My left shoulder was a bit sore but the Fat Bar Bench felt OK.  I didn't push it too heavy and am hoping things loosen up if I stay away from the OHP.

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

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

Nice pulls Greg. Damn I wish I could have gone down there, I was in Auburn yesterday too-but dealing with a shit storm at work. Ended up heading home instead of to Untamed

Thanks Andy. :)  I'm getting better with my pulls and feel like I've got some room for growth there.

Untamed was a zoo on Tuesday so you might've lucked out missing that.  I had a good workout but I was lucky to get a deadlift platform.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on September 01, 2018, 04:54:50 PM
This morning I completed 531 1000% Awesome(r) (C32_3C) as follows:

Superset:
Bench Press  5-115, 3-140, 3-170, 3-210, 2-240, 2-265, 2-265, 6-265 (vid below)
Band Facepulls  5x10

Bench Press SSL  2x3 @ 240

Superset:
SSB Squats  3-135, 3-185, 5x5 @ 235 (vid below)
TBar Rows  5-90, 5-115, 5-140, 5-175, 5-195

Superset:
Triceps Pushdowns  3x12 @ 50
Back Raises  3x15

Bodyweight: 217.2 Pounds (Down 5.0 pounds from 222.2 on 7/9)

Workout Duration: 1:08:20.57 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  I decided to stick around home and workout here instead of making the trip down to Untamed today...I'll head down there on Monday.

My left shoulder is still very sore so I was worried heading into bench today.  They went well though and I felt pretty strong.

SSBs felt good until my last two sets.  My left hammy in particular started to get really sore to the point where I was nervous about straining it.  I reduced my depth and finished out my reps and moved on.  I walked a mile after working out and that seemed to loosen it up some.

That concludes Cycle 32 of 531.  I'm going to take a break from 531 and switch programs for a while.  I was planning to move over to Sheiko full time but given how beat up I feel I'm going to switch over to Ben Pollack's free intermediate program instead.  It starts off with higher volume and lower weights which should let me heal up some.  It builds up to a nice peak by week 10.  His "Unf*ck Your Program" series of YouTube is very interesting and this program looks perfect for me right now.

https://phdeadlift.com/p/free-intermediate-program (https://phdeadlift.com/p/free-intermediate-program)

https://www.instagram.com/p/BnMBnKyhfX8 (https://www.instagram.com/p/BnMBnKyhfX8)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on September 03, 2018, 06:34:26 PM
This morning I completed Unf*ck Your Program Intermediate (1A) as follows:

Wagon Wheel Deadlifts  3-135, 3-225, 3-315, 3-385
          2-400, 3x1 @ 430 (vid final set below)

1.5" Deficit Deadlifts FSL  3x3 @ 315

Duffalo Bar Incline BP  5-55, 5-125, 3x12 @ 150 (vid below - cut off at 6 reps)

Superset:
Fat Bar Curls  3x12 @ 65
Decline Situps  3x15

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

Workout Duration: 1:08:49.29 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning at Untamed.  I started my new "Unf*ck Your Program - Intermediate" program from Ben Pollack.  For deadlift progression I'm actually using the "Surovetsky Deadlift Program" instead though.  It calls for deadlifts one day a week and alternate stance deadlifts a 2nd day of the week, just like Pollack's program, but Pollack starts off much lighter with sets of 12 and works to a peak over 10 weeks.  I've got a deadlift competition coming up on 10/6 (Caffeine & Kilos) though so I have to peak sooner and push it a little harder.  I'll be following UFYP for all my other lifts.

https://phdeadlift.com/p/free-intermediate-program (https://phdeadlift.com/p/free-intermediate-program)

http://benchpressprograms.blogspot.com/2011/12/surovetsky-deadlift-program.html (http://benchpressprograms.blogspot.com/2011/12/surovetsky-deadlift-program.html)

http://woddrive.com/common/surovetsky.html (http://woddrive.com/common/surovetsky.html)

https://www.instagram.com/p/BnRRUGxhG-q (https://www.instagram.com/p/BnRRUGxhG-q)
Title: Re: Greg's Lifting Journal
Post by: Andrew on September 03, 2018, 07:42:38 PM
nice work Greg. I'm going to Untamed tomorrow around 11:00 AM, on my way to beautiful Fresno..haha
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on September 04, 2018, 09:16:16 AM
nice work Greg. I'm going to Untamed tomorrow around 11:00 AM, on my way to beautiful Fresno..haha

Thanks Andy. :)

The part about Untamed sounds good...daytime workouts there are Awesome.  The part about Fresno, not so much. :D  At least the weather has cooled off some so Fresno should be bearable.  Have a good trip.
Title: Re: Greg's Lifting Journal
Post by: ShawnJ on September 04, 2018, 05:08:06 PM
Those wagon wheels are so cool. Been following Ben for a long time and looking forward to seeing you run his program!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on September 05, 2018, 12:34:55 PM
This morning I completed Unf*ck Your Program Int. (1B) as follows:

Shoulder Rehab Circuit with Red Micro Bands

Superset:
SSB Squats  5-45, 5-135, 5-185, 3x12 @ 225
Decline Bench Press  5-45, 5-135, 5-175, 3x12 @ 205

Superset:
DB L-Flyes  3x12 @ 10
Incline DB Shrugs  3x12 @ 45

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

Workout Duration: 0:43:33.85 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  My shoulder was still a little sore going in, but really this was the best it's felt in a long time.  I think my rehab treatments have been paying off...along with staying away from OHP.  In order to continue this trend I did SSB Squats and also decline bench since both of them are much easier on my shoulders than the competition variants.

I kept the L-Flyes and the shrugs light to take it easy on the shoulders but will bump both of them next time they come around.

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

Those wagon wheels are so cool. Been following Ben for a long time and looking forward to seeing you run his program!

Yeah those wagon wheels are great.  If they weren't so expensive I'd get a pair for the house.  Oh well, it gives me a good reason to head down to Untamed on DL Day. :)

I really like Ben's programs and info on YouTube.  This particular program cuts out all of the fluff which is great for me right now.  I'm hoping it works well for me.
Title: Re: Greg's Lifting Journal
Post by: Andrew on September 06, 2018, 12:29:46 AM
fuk...sets of 12...how is that even a thing?
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg on September 07, 2018, 09:22:41 AM
Last night I completed Unf*ck Your Program Int. (1C) as follows:

Sumo Deadlifts  3-135, 3-201, 3-245, 3-295, 5x5 @ 320 (vid below)

Superset:
DB Incline Rows  3x12 @ 50
Back Raises  3x15

Multi-Grip Chins  3x12

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

Workout Duration: 0:48:24.94 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout.  I haven't done sumos in a while but they felt good.  The 5x5 wasn't easy but it wasn't terrible either.  I think those will help supplement my conventionals and build some more strength heading into my meet next month.

These workouts are fairly short but man do they leave me feeling like I got a lot of good work in.

https://www.instagram.com/p/BnaB8ejBJwq (https://www.instagram.com/p/BnaB8ejBJwq)

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

fuk...sets of 12...how is that even a thing?

Hah! :)  They're definitely a thing, but luckily only for this first week.
Title: Re: Greg's Lifting Journal
Post by: Andrew on September 07, 2018, 11:02:20 PM
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
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg 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 (https://www.instagram.com/p/BneBllMhprl)

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

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.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg 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:

(https://i.imgur.com/xY2zivH.png?1)

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

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.
Title: Re: Greg's Lifting Journal
Post by: Andrew on September 11, 2018, 11:53:50 AM
man you get your workouts done quick. Takes me about 2-3hrs..lol
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg 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 (https://www.instagram.com/p/Bnll-HDBWw8)

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

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.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg 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 (https://www.instagram.com/p/BnqymjwBbHi)
Title: Re: Greg's Lifting Journal
Post by: Andrew on September 15, 2018, 01:26:47 AM
that redemption rep at 455 was killer!
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg 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 (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.

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

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.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg 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 (https://www.instagram.com/p/BnywVMsBNto)
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg 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.
Title: Re: Greg's Lifting Journal
Post by: ptreyesgreg 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 (https://www.instagram.com/p/Bn82kD2B9Lw)
Title: Re: Greg's Lifting Journal
Post by: ShawnJ 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!