Author Topic: Greg's Lifting Journal  (Read 21921 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #540 on: April 30, 2019, 01:16:13 PM »
5:37 am - Home

Today I completed Sheiko Int. Medium Prep 2 Wk 4A as follows:

Bison Bar Squats  3-150, 3-185, 3-210, 5 sets of 3 @ 240

Superset:
Bench Press  5-155, 4-185, 3-215, 4 sets of 2 @ 250
DB BOLR  5x10 @ 15

Tri-set:
DB Incline BP  4x8 @ 50
Weighted Hypers  4x8 @ 70
DB XBody Hammer Curls  3x8 @ 30, 15-30

Bodyweight: 208.4 Pounds (Down 13.8 pounds from 222.2 on 7/9)

Workout Duration: 0:48:56.94 h:mm:ss (with 1:00 rest between sets)

Good workout today.  My legs were a little sore and my left hip was really sore going into the workout but I was able to get all of my squat reps and sets so that was good.  Bench felt good and so did my accessory work.  All in all, a good workout.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #541 on: May 02, 2019, 12:38:35 PM »
5:46 am - Home

Today I completed Sheiko Int. Medium Prep 2 Wk 4B as follows:

Superset:
Bench Press  5-155, 4-185, 3-215, 2x2 @ 250, 1-265, 2 sets of 1 @ 280, 2x2 @ 255
Sumo Deadlifts  3-135, 3-225, 3-255, 2-300, 2x2 @ 340, 1-360, 2 sets of 1 @ 385

Superset:
SSB Squats  3-150, 3-200, 5-220, 5-220, 5-220, 5-205, 5-205
KB French Press  4x10 @ 50

Superset:
Decline Situps  3x15
EZ Curls  3x8 @ 85

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

Workout Duration: 1:00:29.55 h:mm:ss (with 1:00 rest between sets)

Good workout today.  My legs and left hip were sore going in but the sumos felt pretty good.  The SSB squats were tough but then I realized I had miscounted my plates.  I was supposed to do a light day of 5x5 at 205, but instead started off with 3 sets of 5 at 220 before I realized the mistake.  Bench felt heavy today too, but I managed to hit my 2 top sets of singles at 280 so that was good.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #542 on: May 05, 2019, 08:31:40 AM »
6:32 am - Home

Saturday I completed Sheiko Int. Medium Prep 2 Wk 4C as follows:

Shoulder Rehab - Red Micro Bands

Bison Bar Squats  3-155, 3-185, 3-210, 3-240, 4 sets of 2 @ 255

Tri-set:
Bench Press  3-135, 4-175, 4-205, 4 sets of 3 @ 235
DB BOLR  7x10 @ 15
V-Grip TBar Rows  5-105, 5-127, 5-138, 5-155, 5-175, 3x8 @ 138

Tri-set:
Incline DB BP  4x8 @ 50
Weighted Hypers  5x8 @ 70
DB XBody Hammer Curls  4x8 @ 35

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

Workout Duration: 1:05:04.10 h:mm:ss (with 1:00 rest between sets)

Great workout yesterday.  On Friday night I went out on date night with my wife and had a large order of steak nachos so my weight spiked a bit going into the workout.  Nacho power always seems to help. :)

Both squats and bench felt pretty good.  The accessory work felt great and I really like trying to focus more on upper back and shoulders.  I think the strength is really getting better there.

I got back on track with my diet yesterday and this morning my weight is back down to 209.8.  Over the next several weeks I'm going to focus on getting back on 200 and hopefully push down to 185.  Then I'll start slowly adding in calories and building up more muscle mass.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #543 on: May 06, 2019, 12:09:50 PM »
5:35 am - Home

Today I completed Sheiko Int. Medium Prep 2 Wk 5A as follows:

Superset:
Bench Press  5-155, 4-185, 3-215, 4 sets of 2 @ 250
Band Facepulls  7 sets of 10 w/ Purple Band

Bison Bar Squats  3-150, 3-185, 3-185, 2-210, 4-210, 6-210, 7-210, 5-210, 3-210

Superset:
Bench Press  3-170, 3-200, 4 sets of 3 @ 235
DB BOLR  6 sets of 10 @ 15

Superset:
DB Incline BP  8-50, 3 sets of 8 @ 60
Weighted Hypers  5 sets of 10 @ 70

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

Workout Duration: 1:00:52.48 h:mm:ss (with 1:00 rest between sets)

Good workout today.  I did a bunch of work in an hour and man was I huffing and puffing by the end of it. :)
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #544 on: May 08, 2019, 11:46:30 AM »
5:43 am - Home

Today I completed Sheiko Int. Medium Prep 2 Wk 5B as follows:

Sumo Deadlifts To Knees  3-135, 3-225, 3-255, 2-315, 4x2 @ 340

Superset:
Bench Press  5-155, 4-185, 3-215, 2x2 @ 250, 7-275, 2-275, 2x2 @ 250
DB BOLR  7 sets of 10 @ 15

4" Sumo Block Pulls  3-255, 2-315, 2 sets of 1 @ 340, 1-385, 1-405, 1-420

Superset:
Lat Pulldowns  4 sets of 8 @ 115
Decline Situps  3x15

Bodyweight: 208.2 Pounds (Down 14.0 pounds from 222.2 on 7/9)

Workout Duration: 1:10:54.50 h:mm:ss (with 1:00 rest between sets)

Excellent workout today.  I'm working up towards my peak for 5/25 and next week I'll work up to my openers for singles.  The sumos are feeling good and my form is coming together there.  Bench felt good and strong today.

At the end of my workout my wife came out to the garage and told me my son is feeling sick again.  He's been dealing with some stomach issues that have caused him to miss a lot of school this year.  The past week he's been feeling great again so I was bummed to hear it had come back.  I just want him to heal up so he can come workout with me again. :)

https://www.instagram.com/p/BxNOmqZgxGH/
« Last Edit: May 08, 2019, 11:56:01 AM by ptreyesgreg »
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #545 on: May 10, 2019, 12:38:15 PM »
5:49 am - Home

Today I completed Sheiko Int. Medium Prep 2 Wk 5C as follows:

Bison Bar Squats  3-165, 3-195, 2-225, 4 sets of 2 @ 255

Bench Press  3-155, 3-185, 3-225, 4 sets of 3 @ 250

Bison Bar Squats  3-155, 3-185, 3-210, 4 sets of 2 @ 240

Bench Press w/ Reactive SlingShot  5x5 @ 255

Superset:
CGBP  4 sets of 6 @ 205
Weighted Hypers  5 sets of 10 @ 70

Superset:
Upright Rows  3 sets of 8 @ 85
BB Curls  2 sets of 6 @ 85

Bodyweight: 212.6 Pounds (Down 9.6 pounds from 222.2 on 7/9)

Workout Duration: 1:05:39.18 h:mm:ss (with 1:00 rest between sets)

Another good workout today.  It was a lot of work but it felt good to get it in.  The triceps felt blasted by the end with all of the bench, sling shot, and cgbp work.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #546 on: May 12, 2019, 05:53:41 PM »
8:36 am - Untamed Strength

Saturday I completed a Supplemental Workout as follows:

Superset:
BB Shrugs  5-135, 5-155, 5-165, 5-190, 3 sets of 4 @ 215
T-Bar Rows  5-100, 5-125, 5-135, 5-150, 5-170, 3 sets of 8 @ 135

BB Curls  10-65, 10-75, 10-80, 8-80

Upright Rows  6-95, 6-95, 6-105, 8-105

Bodyweight: 210.6 Pounds (Down 11.6 pounds from 222.2 on 7/9)

Workout Duration: 0:30:33.16 h:mm:ss (with 1:00 rest between sets)

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

6:08 am - Home

Today I completed Sheiko Int. Medium Comp 1 Wk 1A as follows:

Bison Bar Squats  3-155, 3-185, 3-210, 3 sets of 2 @ 225

Superset:
Bench Press  3-155, 3-185, 3-215, 4 sets of 2 @ 235
DB BOLR  7 sets of 10 @ 15

Decline Situps  3 sets of 10

Bodyweight: 210.6 Pounds (Down 11.6 pounds from 222.2 on 7/9)

Workout Duration: 0:34:53.26 h:mm:ss (with 1:00 rest between sets)

Great couple of workouts this weekend.  Yesterday I officially turned in my key at Untamed Strength.  I just can't make it down there during the week right now.  Work has been busy and with my son being sick right now the trip down is just too much.  I'll keep trying to go on "Open Gym Saturday" when I can.

This week starts the end of my competition prep phase of Sheiko.  Today's workout was a bit condensed and then Tuesday I'll max out on Bench.  Thursday I'll max out on Deadlifts.  Then it'll be a week of tapering down followed by my push/pull meet on 5/25. :)
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #547 on: May 15, 2019, 09:17:13 AM »
5:58 am - Home

Yesterday I completed Sheiko Int. Medium Comp 1 Wk 1B as follows:

Superset:
Bench Press  3-155, 3-185, 2-215, 1-250, 1-280, 1-315, 1-325
Band Facepulls (Purple Band) 7 sets of 15

Sumo Deadlifts  3-135, 3-225, 2-275, 1-315, 1-345, 1-385, 1-435, 0-460

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

Workout Duration: 0:56:54.35 h:mm:ss (with 1:00 rest between sets)

https://www.instagram.com/p/BxchyNpgv55/

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

Workout Part 2

5:19 pm - Ironworks Gym Grass Valley

Yesterday evening I completed a supplemental workout as follows:

Bench Press  5-45, 3-135, 3-155, 3-185, 3-205, 1-205

Superset:
Triceps Pushdowns  15-90, 20-100, 20-100, 20-100
EZ Bar Curls  10-60, 10-60, 10-70, 10-70

Superset:
Low Cable Rows  3 sets of 10 @ 135
Upright Rows  3 sets of 10 @ 70

Lat Pulldowns  12-115, 10-130, 10-145

Shrugs (on decline bench machine)  3 sets of 10 @ 90

Cross Body DB Hammer Curls  12-20, 12-25, 12-30

DB French Press  3 sets of 10 @ 50

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

Workout Duration: 0:44:00.00 h:mm:ss.ms (with 1:00 rest between sets)

Yesterday was a great day of lifting.  I did my max lifts in the morning and then some bodybuilding accessories in the evening with my brother.  On Bench I was able to get 325.  There was no pause there but it felt strong and that's definitely a number I've wanted for a while.  Sumos were acceptable.  My strength there is just about even with my conventionals now.  The difference is that my strength feels its on an upward swing with the sumos where I haven't made any real progress in a year on conventionals. :)
« Last Edit: May 15, 2019, 09:25:39 AM by ptreyesgreg »
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #548 on: May 16, 2019, 05:53:42 PM »
5:49 am - Home

Today I completed Sheiko Int. Medium Comp 1 Wk 1C as follows:

Bison Bar Squats  3-155, 3-185, 2-210, 2-245, 1-275, 1-300, 1-315, 1-335

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

Workout Duration: 0:30:02.10 h:mm:ss (with 1:00 rest between sets)

Good one exercise workout this morning.  The plan called for squats, then bench and accessories.  My upper back has been very sore for the past several days though, with a pinched nerve between my shoulder blades.  I went to the chiropractor last night and he cracked my upper back like a hard boiled egg.  This morning I was still sore so I did squats and then called it a day.

https://www.instagram.com/p/BxhqVsTgA9j/
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #549 on: May 17, 2019, 11:25:12 AM »
5:28 am - Home

Today I completed Sheiko Int. Medium Comp 1 Wk 1C - Part 2 as follows:

Tri-set:
Bench Press  3-165, 3-195, 3-230, 4 sets of 2 @ 245
DB BOLR  7 sets of 10 @ 15
T-Bar Rows  5-105, 5-120, 5-142, 5-164, 5-180, 3 sets of 8 @ 142 (FSL)

Tri-set:
DB Incline BP  4 sets of 6 @ 55
Weighted Hypers  4 sets of 8 @ 70
Cross Body DB Hammer Curls  4 sets of 8 @ 35

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

Workout Duration: 0:31:43.85 h:mm:ss (with 1:00 rest between sets)

Great workout today.  I think was my last Sheiko workout before my meet.  Starting tomorrow I'm going back to my 531 Concurrent/Conjugate program.  I reset my numbers based on my maxes from the past few days and the 5's week looks like it'll be pretty light.  That'll let me do an "active deload" for a week heading into my meet next Saturday.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #550 on: May 18, 2019, 01:23:48 PM »
6:56 am - Home

This morning I completed 531 Concurrent Training (C38_1A) as follows:

(Max Effort)
Sumo Deadlifts  3-155, 3-199, 3-225, 3-245, 3-279, 3-320, 3-355

(Dynamic Effort)
SSB Squats (to 18" Bench)  8 sets of 3 @ 185

Superset:
Decline Situps 5 sets of 12
Wtd. Hypers  5 sets of 10 @ 70

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

Workout Duration: 0:46:28.17 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I started back on 531 Concurrent/Conjugate program today.  I think this is really one of my favorite programs with a lot of flexibility.
« Last Edit: May 18, 2019, 01:26:35 PM by ptreyesgreg »
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Offline Andrew

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Re: Greg's Lifting Journal
« Reply #551 on: May 18, 2019, 01:30:40 PM »
good luck with the meet Greg. looking forward to it
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #552 on: May 19, 2019, 03:28:52 PM »
good luck with the meet Greg. looking forward to it

Thanks Andy.  :)  It was kind of a last minute deal so I'm not going for anything too big and I'm doing a push/pull this time.  I hope to set a new PR in bench, though, and tie my old conventional PR with sumos this time.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #553 on: May 19, 2019, 03:29:07 PM »
6:44m - Home

Today I completed 531 Concurrent Training (C38_1B) as follows:

Shoulder Rehab - Red Micro Bands

(Dynamic Effort)
Decline Bench Press  5-45, 3-135, 10x10 @ 140
Superset w/
DB BOLR  10x10 @ 15

Superset:
Football Bar Incline Bench Press (70 Degrees)  2 sets of 6 @ 135, 2 sets of 8 @ 135
V-Grip TBar Rows  5-105, 5-120, 5-132, 5-153

Superset:
V-Grip TBar Rows  5-173, 3 sets of 8 @ 132
KB French Press  5 sets of 10 @ 50

Upright Rows  4 sets of 10 @ 95

Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:56:17.52 h:mm:ss.ms (with 1:00 rest between sets)


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

After my early morning lifting workout I put on my 40 pound weight vest and took my dogs for a walk.  We walked 2.06 miles in 42m:01s, climbed a total of 100 ft, and burned an estimated 465 kcal.

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


Later this momrning I met my brother for Workout Part 2 (Supplemental)

10:10 am - Ironworks Gym Grass Valley

Superset:
DB OHP Seated  3 sets of 6 @ 30
Cross Body DB Hammer Curls  3 sets of 12 @ 30

Superset:
Triceps Pushdowns  4 sets of 15 @ 110
EZ Bar Curls  2 sets of 12 @ 60, 2 sets of 10 @ 70

Superset:
Lat Pulldowns  10-130, 10-145, 10-130
Low Cable Rows  12-135, 2 sets of 10 @ 150

Shrugs (on decline bench machine)  3 sets of 15 @ 90

Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:23:17.22 h:mm:ss.ms (with 1:00 rest between sets)

A great Sunday morning of workouts today.  I did my primary weight workout, took the dogs for a weight vest walk, and then did some bro-split accessories with my brother.  Following my meet on Saturday I plan to do more of the accessory-heavy workouts to build up my body and give my joints somewhat of a break.  Now it's time to go do some yardio. :D
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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

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