Author Topic: Greg's Lifting Journal  (Read 10951 times)

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 21527
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 177
Re: Greg's Lifting Journal
« Reply #150 on: February 18, 2018, 04:25:50 PM »
Wow you packed a lot work in to 40 minutes.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2685
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Greg's Lifting Journal
« Reply #151 on: February 19, 2018, 06:55:29 PM »
Strong looking bench session Greg. Glad the shoulder is holding up ok for you!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ptreyesgreg

  • Newbie
  • *
  • Posts: 412
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #152 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

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

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".
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

  • Newbie
  • *
  • Posts: 412
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #153 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
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 Dave

  • Member
  • ***
  • Posts: 1074
  • Height: 5'9
  • Weight: 187
Re: Greg's Lifting Journal
« Reply #154 on: February 23, 2018, 09:03:27 AM »
Good news that the shoulder is feeling a bit better.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online Andrew

  • Member
  • ***
  • Posts: 1405
  • Height: 6'2"
  • Weight: 217
Re: Greg's Lifting Journal
« Reply #155 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?
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2685
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Greg's Lifting Journal
« Reply #156 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!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ptreyesgreg

  • Newbie
  • *
  • Posts: 412
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #157 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 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

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

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/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.
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

  • Newbie
  • *
  • Posts: 412
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #158 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

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

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
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 Andrew

  • Member
  • ***
  • Posts: 1405
  • Height: 6'2"
  • Weight: 217
Re: Greg's Lifting Journal
« Reply #159 on: February 25, 2018, 06:05:59 PM »
great job, shoulder must be on the mend with you hitting heavy doubles
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2685
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Greg's Lifting Journal
« Reply #160 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!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ptreyesgreg

  • Newbie
  • *
  • Posts: 412
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #161 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

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

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.
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 Dave

  • Member
  • ***
  • Posts: 1074
  • Height: 5'9
  • Weight: 187
Re: Greg's Lifting Journal
« Reply #162 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 ???
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online ptreyesgreg

  • Newbie
  • *
  • Posts: 412
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #163 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
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 BLK00TJ

  • Senior Member
  • ****
  • Posts: 4940
  • I'm all out of bubblegum
  • Height: 5'6"
  • Weight: fluffy
Re: Greg's Lifting Journal
« Reply #164 on: February 28, 2018, 08:18:41 PM »
Getting a lot of work done in short time!  Great job on the super sets.