Greg's Lifting Journal

[ptreyesgreg]

This morning I completed Sheiko Bench 3-Day (1_1_B) as follows:

Shoulder Rehab - Red micro bands

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

Superset:
Dips  5x5 @ BW + 30
Incline DB BP  5x8 @ 55

Superset:
Skull Crushers  6-75, 4x6 @ 65
Decline Situps  3x10

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 0:49:20.65 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My problematic left shoulder was sore going into the workout but it felt OK and let me get all of my sets and reps in.  I'm thinking maybe the SlingShot sets aggravated it the other day.  All in all a good chest and triceps blast workout.

[ptreyesgreg]

5:54p
Last night I completed a supplemental workout at Untamed Strength as follows:

SSB Squats  3-65, 3-155, 3-205, 3-245, 3-265, 3-280, 3-270

Superset:
Hack Squat Sled  7-90, 5-140, 5-140
Multi-Grip Chins  7, 7, 7

DB BOLR  3x10 @ 15

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 0:31:41.99 h:mm:ss.ms (with 1:00 rest between sets)

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

This morning I completed Sheiko Bench 3-Day (1_1_C) as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 3-135, 3-185, 3-215, 3-245, 4x2 @ 275

SSB Squats  3-45, 3-135, 2-185, 2-225, 5x4 @ 260

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

Superset:
Lat Pulldowns  4x8 @ 115
Weighted Hypers  4x8 @ 50

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 1:11:37.73 h:mm:ss.ms (with 1:00 rest between sets)

Good couple of workouts.  Last night my wife suggested that I go ahead and go down to Untamed Strength.  It was a "rest" day but I figured what the hell, I'll take advantage of the offer and go on down.  I didn't realize I was doing squats today so I went ahead and did them last night as well as trying out the new EliteFTS hack sled that Alan bought.  It was a quick but effective workout and I could feel it in my quads.

This morning I looked at my Sheiko workout and realized I had more squats on tap.   They felt good though and today's workout was great.  Bench felt pretty good.  Both shoulder were a litle sore but the lifting still felt pretty damn good.

https://www.instagram.com/p/Bp9sNz6g0Ly/

[ptreyesgreg]

This morning I completed Madcow 531 (C33_3A) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  3-45, 3-150, 3-175, 2-225, 1-250, 3x2 @ 280

Superset:
Bench Press  5-45, 3-140, 3-165, 2-205, 2-235, 3x2 @ 260
Barbell Rows  5-115, 5-135, 5-170, 5-190, 3x2 @ 215

Superset:
Weighted Hypers  2x8 w/ 55 Pounds
Weighted Decline Situps  4x10 w/ 35 Pounds

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

Workout Duration: 1:07:47.05 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I continued with my plan of alternating weeks of Madcow 531 with Sheiko and this was a 531 week.  Both SSB squats and bench felt strong.

https://www.instagram.com/p/BqC7w_PAr8w/

[ptreyesgreg]

This morning I completed Madcow 531 (C33_3B) as follows:

Shoulder Rehab - Red micro bands

Superset:
Bison Bar Squats  5-45, 5-150, 5-175, 3-225, 3x2 @ 250
Decline Bench Press  5-45, 5-145, 5-185, 3-205, 3x2 @ 230

4" Block Pulls  3-135, 3-201, 3-245, 2-305, 1-345, 1-385, 3x2 @ 405

Decline Situps  3x10

Bodyweight: 211.6 Pounds (Down 10.6 pounds from 222.2 on 7/9)

Workout Duration: 1:01:29.38 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout this morning.  This was my first time using the Bison Bar for squats and I really liked it.  It sits right across the shoulders in a nice way and didn't cause the usual shoulder pain I get from squats.  It felt easy to hit depth too which was nice.  I'll still primarily keep doing the SSBs but these will offer nice variety.

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

[ptreyesgreg]

This morning I completed Madcow 531 (C33_3C) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  3-45, 3-150, 3-175, 3-225, 3-250, 3-300, 8-225

Superset:
Bench Press  5-45, 3-140, 3-165, 3-205, 3-235, 3-275, 8-205
Barbell Rows  5-135, 5-135, 5-185, 5-190, 3-225, 8-175

Tri-set:
Weighted Dips  3x5 @ 25
DB Hammer Curls  3x6 @ 45
Rolling DB Tri Extensions  3x7 @ 30

Bodyweight: 211.6 Pounds (Down 10.6 pounds from 222.2 on 7/9)

Workout Duration: 1:04:24.10 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  SSBs felt strong.  Bench wasn't my strongest today but I still got all of my reps so that was good.

On Tuesday a friend of mine, Chris Sorensen, lost his battle with cancer.  He was a strong man and at one point could bench press over 500 pounds.  He was a collegiate thrower and later competed in the Highland Games.  Cancer whittled him down to a shell of his former self.  The last time I saw him was a couple of weekends ago.  He called me "Muscles" (and I laughed and said yeah right) and asked me about my lifting.  At the time I was feeling burned out and told him I was starting to feel my age and was thinking about giving up competing.  He asked me what my best total was to this point and I told him 1070.  He asked me what I'd like to get to and I said 1200 but I wasn't sure I'd get there but that if I could get my deads and squat up a bit I could give it a run.  After that our conversation shifted to random things like football, family etc.  Later on, when I was getting ready to leave and was shaking his hand goodbye he looked at me and said good luck with my lifting and to keep it up.  He said I'd hit 1200 and beyond.  After I got the news of his passing the realization hit me that I have to keep it up to honor his faith and confidence in me.  He was one of the most positive people I've known and I'll miss him.

https://www.instagram.com/p/BqNWIwYg3ca/

[ShawnJ]

So sorry to read about you’re friend Greg. Think you have a great goal to honour him!

[ptreyesgreg]

This morning I completed 531 Concurrent Training (C34_1A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
Decline Bison Bar BP  5-45, 5-135, 5-145, 5-170,
         3x8 @ 180, 3x6 @ 180, 2x4 @ 180

Superset:
DB OHP  4x8 @ 30
Weighted Chins  4x5 @ BW + 25

Superset:
Triceps Pressdowns  4x8 @ 70
Upright Rows  4x8 @ 95

Bodyweight: 210.0 Pounds (Down 12.2 pounds from 222.2 on 7/9)

Workout Duration: 0:44:16.88 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I plan to focus the next year on trying to improve my strength as much as possible to hit the Sonoma County Meet next November and break 1200 for my total.  In order to achieve that I want to focus more on building a good base for strength.  I've had my eye on this program for a while.  I found it on Wendler's website and basically it is his take on Westside Concurrent/Conjugate training.  I think it'll give me a good chance to shore up my weaknesses and really drive up the bench, squats, and deadlifts.

With bench I originally planned to do 10x10 but I was using FSL weights.  That combined with the decline and Bison Bar was just too much, so instead I changed to doing 3 sets of 8, 3 sets of 6, and then 2 sets of 4.  That blasted me and felt very effective.

So far, so good.

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

So sorry to read about you’re friend Greg. Think you have a great goal to honour him!

Thanks Shawn.   Yeah he was a great guy and I'll miss him.  He was just one of those guys who was always optimistic and a pleasure to be around.  I definitely think he'd enjoy watching me make a run at 1200.  Now if he can use his spirit to take some of the bar during my lifts, I should be set.

[ptreyesgreg]

This morning I completed 531 Concurrent Training (C34_1B) as follows:

Shoulder Rehab - Red micro bands

(Max Effort)
4" Block Pulls  3-135, 3-210, 3-250, 3-270, 3-310, 3-355, 3-395

Superset:
1.75" Deficit Deadlift  3x3 @ 270
(Dynamic Effort)
Bison Bar Squats  3-45, 3-135, 3-185, 8x3 @ 200

Superset:
Decline Situps  3x10
Weighted Hypers  3x8 @ 50

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

Workout Duration: 0:51:32.43 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/BqSgQX7AXXL/