Greg's Lifting Journal

[ptreyesgreg]

5:53 am - Home

Today I completed 531 Concurrent Strength Training (C34_2B) as follows:

Shoulder Rehab - Red Bands

(Dynamic Effort Squats)
SSB Squats  5-45, 3-135, 3-185, 8x3 @ 215

Superset:
Hypers  4x15
Decline Situps  3x15

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

Workout Duration: 0:30:04.49 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Per instructions from my massage therapist I'm laying off any upper body related work (including deadlifts) for the next 2 weeks to let my infraspinatus heal up.  Thus I skipped deadlifts today and just did my SSB squat dynamic work.  My left hammy was sore/strained this morning so I went with the week 2 weights again instead of progressing to week 3 of this cycle.  I'll move to week 3 next week.

[ptreyesgreg]

9:46 am - Untamed Strength

Today I completed 531 GIAB (C34_1A) as follows:

Duffalo Bar Squats  3-55, 3-145, 3-185, 3-215, 3-235, 3-195, 3-225, 5-245

Leg Press  3x8 @ 200

45 deg Hypers  3x15

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

Workout Duration: 0:35:25.38 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today at Untamed Strength.  I'm still in the process of laying off upper body lifts for 2 weeks so I'm playing around with squat days on different programs.  Today I tried 531 GIAB (God Is A Beast).  This program is a variation of spinal tap and involves sets with various percentages.  For most of the sets I used 3's pro although I did 5 reps on my final set.

[ptreyesgreg]

8:34 am

On Sunday I ran 6.3 miles in 1h:33m:44s with the dogs on the Tech Trail in Nevada City.  We climbed 468 ft to a max elevation of 2688 ft and burned an estimated 1048 kcal.  It was a tough run but felt good to get it done.  Here is the elvation profile.



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6:19 am - Home

Tuesday I completed 531 BBB (C34_1A) as follows:

Shoulder Rehab - Red Bands

SSB Squats (to 18" Bench)  3-45, 3-135, 3-155, 3-185, 5-200, 5-230, 5-260

SSB Squats BBB  5x10 @ 155

Superset:
Decline Situps  3x12
Hypers  3x15

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

Workout Duration: 0:31:29.82 h:mm:ss.ms (with 1:00 rest between sets)

Good workout.  In my quest to do only squat workouts to rest my upper body I've been playing around with different assistance scenarios while still proceeding with basic main squat 531 work.  For this work I did some BBB sets.

[ptreyesgreg]

6:20 am - Home

Today I completed 531 BBB (C34_2A) as follows:

Shoulder Rehab - Red Bands

SSB Squats (to 18" Bench)  3-135, 3-155, 3-185, 3-215, 3-245, 3-275

SSB Squats BBB  5x10 @ 155

Superset:
Decline Situps  3x12
Hypers  3x12 @ 35 Pounds

Bodyweight: 217.4 Pounds (Down 4.8 pounds from 222.2 on 7/9)

Workout Duration: 0:29:43.58 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout today.  Basically, since I can only do squats right now I'm working through a 531 BBB Cycle doing a different week of the cycle each workout.  Today I moved on to week 2.  The squats felt good and the BBB squats, although light, really gave my quads and glutes a pump.  I did the BBB sets very quickly with less than a minute between sets.  The heart was pumping and the breathing was tough by the end of that workout.

[ptreyesgreg]

9:35 am - Untamed Strength

Today I completed 531 BBB (C34_3A) as follows:

SSB Squats (to 18" Box)  3-155, 3-185, 3-230, 3-260, 3-295

SSB Squats BBB  5x10 @ 175

45 Degree Hypers  3x12 @ BW

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:46:47.42 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today at Untamed Strength.  Alan had a baby yesterday so there was no "Open Gym" today and most of the members were gone at a meet in Yuba City so there were only two other guys and me and Waylon there today which was nice.  SSBs are feeling good with my shoulder so I'm still just focusing on them.  Today was "1s" week of cycle 34.  I got 3 reps at 295 on my 1+ set.  I could have gotten more but I didn't feel like pushing it too hard today.

https://www.instagram.com/p/Bsi2MYmgRMg/

[ptreyesgreg]

10:02 am - Home

Today I completed 531 BBB (C34_4A) as follows:

Deload Workout

SSB Squats (to 18" Bench)  3-135, 3-155, 3-185

SSB Squats BBB  5x10 @ 155

Superset:
Decline Situps  3x12
Hypers  3x12 @ 35 Pounds

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

Workout Duration: 0:21:51.76 h:mm:ss.ms (with 1:00 rest between sets)

I was home sick from work today and got bored so I decided to go ahead and do my deload workout.  This completed cycle 34.  I wasn't feeling great, and also was dealing with a sprained ankle from my trail run yesterday, but still had a good deload workout.  I really like the feel of my SSB squats lately.  My shoulder is really starting to feel better.  I'm thinking about extending my "no upper body / ssb squats only" work for another cycle and give my shoulder the chance to really heal up.

[ptreyesgreg]

7:12 am - Home

Yesterday I completed 531 BBB (C35_1A) as follows:

SSB Squats (to 18" Bench)  3-135, 3-160, 3-190, 5-205, 5-240, 5-270

SSB Squats BBB  5x10 @ 190

Superset:
Decline Situps  3x10
Hypers  3x10 @ 35 Pounds

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

Workout Duration: 0:27:33.35 h:mm:ss.ms (with 1:00 rest between sets)

I finally felt good enough (fighting the flu) to get a workout in today.  I'm continuing with my shoulder rest/rehad so I'm limiting myself to SSB squats for another week.  This workout was good but tough.  I did the BBB sets EMOM so by the end I was really sweating and huffing...it was a Cool Hand Luke post-flu kind of sweat...rough but definitely needed.

[ptreyesgreg]

7:26 am - Home

Today I completed 531 BBB (C35_2A) as follows:

SSB Squats (to 18" Bench)  3-135, 3-160, 3-190, 3-225, 3-255, 3-285

SSB Squats BBB  5x10 @ 190

Superset:
Decline Situps  3x10
Hypers  3x10 @ 35 Pounds

Bodyweight: 212.4 Pounds (Down 9.8 pounds from 222.2 on 7/9)

Workout Duration: 0:29:19.73 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout today.  Once again I was huffing and puffing by the end of the BBB sets but the legs feel like they're definitely getting stronger from all of the work.