Author Topic: Greg's Lifting Journal  (Read 10966 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #330 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.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #331 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
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Offline Andrew

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Re: Greg's Lifting Journal
« Reply #332 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
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #333 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.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #334 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)
« Last Edit: May 31, 2018, 02:01:16 PM by ptreyesgreg »
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #335 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)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #336 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.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Offline Anthony21

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Re: Greg's Lifting Journal
« Reply #337 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.

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Re: Greg's Lifting Journal
« Reply #338 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.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #339 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)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Offline Anthony21

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Re: Greg's Lifting Journal
« Reply #340 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.

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #341 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.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Offline Anthony21

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Re: Greg's Lifting Journal
« Reply #342 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.

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #343 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
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #344 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
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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

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